🧘‍♂️ 🧘‍♀️ Guava’s Yoga -幻椅式伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 幻椅式伸展 / Chair Pose Stretch --- 動作名稱 / Name 幻椅式伸展（Chair Pose Stretch / Utkatasana Stretch） --- 動作簡介 / Introduction 幻椅式伸展是一個強化下肢肌群與核心穩定的動作，同時拉伸背部與肩膀，提升全身力量與耐力。適合改善下肢循環、核心穩定性，以及肩頸緊繃。 Chair Pose Stretch strengthens the legs and core while stretching the back and shoulders. It improves leg circulation, core stability, and relieves shoulder tension. --- 操作步驟 / Steps 1. 雙腳與臀同寬站立，腳尖朝前，膝蓋微彎。 Stand with feet hip-width apart, toes forward, knees slightly bent. 2. 雙手向上舉過頭頂，手掌相對或平行。 Raise arms overhead, palms together or facing each other. 3. 臀部向後下坐，好像坐在看不見的椅子上，保持膝蓋不超過腳尖。 Sit back as if on an invisible chair, keeping knees behind toes. 4. 背部保持挺直，肩膀放鬆，核心收緊。 Keep the spine straight, relax shoulders, and engage the core. 5. 停留 20–30 秒，均勻呼吸，可重複 2–3 次。 Hold 20–30 seconds with steady breathing, repeat 2–3 times. --- 功能效果 / Benefits 加強大腿與臀部肌群 / Strengthens thighs and glutes 拉伸背部與肩膀 / Stretches back and shoulders 提升核心穩定 / Improves core stability 促進下肢血液循環 / Enhances leg circulation 改善姿勢與耐力 / Improves posture and endurance --- 注意事項 / Precautions 膝蓋疼痛者避免過度下坐 / Avoid deep bend if knees are painful 腰背不適者可縮短停留時間 / Reduce duration if experiencing back discomfort 保持呼吸順暢，不屏息 / Maintain smooth breathing, do not hold breath --- 小貼士 / Tips 膝蓋可略微打開以減少壓力 / Slightly separate knees to reduce pressure 下坐幅度可依自身靈活度調整 / Adjust depth according to flexibility 每日 3–5 分鐘，可強化下肢與核心 / Practice 3–5 minutes daily to strengthen legs and core