🧘‍♂️ 🧘‍♀️ Guava’s Yoga -蝗蟲式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 蝗蟲式 / Locust Pose --- 動作名稱 / Name 蝗蟲式（Locust Pose / Salabhasana） --- 動作簡介 / Introduction 蝗蟲式是一個後仰伸展與背部強化姿勢，能有效鍛鍊背部、臀部及腿部肌群，改善駝背、肩頸僵硬與脊柱穩定度。適合長時間久坐、腰背無力或姿勢不良的人練習。 Locust Pose is a backbending posture that strengthens the back, glutes, and legs. It improves posture, relieves shoulder and neck stiffness, and enhances spinal stability. Ideal for those who sit long hours, have weak lower back, or poor posture. --- 操作步驟 / Steps 1. 俯臥，雙腿伸直並併攏，雙臂沿身體兩側放置，掌心向下。 Lie face down with legs straight and together, arms by the sides, palms down. 2. 吸氣，抬起胸部、雙手與雙腿離地，保持肩頸放鬆，核心微收。 Inhale, lift chest, arms, and legs off the floor, keeping shoulders relaxed and core engaged. 3. 保持 15–30 秒，均勻呼吸，感受背部、臀部與腿部肌群的收縮與伸展。 Hold for 15–30 seconds, breathe evenly, feeling contraction and stretch in back, glutes, and legs. 4. 呼氣慢慢放下回到地面，重複 3–5 次。 Exhale and slowly lower back to the floor, repeat 3–5 times. --- 功能效果 / Benefits 強化背部、臀部與腿部肌群 / Strengthens back, glutes, and legs 改善駝背與姿勢 / Improves posture and reduces rounding of shoulders 增加脊柱靈活度與穩定性 / Enhances spinal flexibility and stability 舒緩肩頸僵硬 / Relieves shoulder and neck tension 提升核心控制力 / Improves core engagement and body awareness --- 注意事項 / Precautions 腰椎或背部受傷者避免 / Avoid if you have lower back or spinal injuries 肩頸緊繃者可先抬胸不抬手 / If shoulder/neck tight, lift chest only without arms 保持呼吸均勻，避免屏息 / Maintain steady breathing, do not hold breath --- 小貼士 / Tips 可搭配貓牛式熱身背部 / Warm up spine with Cat–Cow pose before practice 初學者可雙手放臀部輔助支撐 / Beginners can place hands under hips for support 每日練習 3–5 分鐘，可改善背部力量與姿勢 / Practice 3–5 minutes daily to strengthen back and improve posture