🧘‍♂️ 🧘‍♀️ Guava’s Yoga -幻椅式扭轉

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 幻椅式扭轉 / Chair Twist Pose --- 動作名稱 / Name 幻椅式扭轉（Chair Twist Pose / Parivrtta Utkatasana） --- 動作簡介 / Introduction 幻椅式扭轉是在幻椅式的基礎上加入軀幹扭轉的變化，能強化腿部、核心與腰部肌群，同時拉伸脊椎與側腹肌群。適合改善腰背循環、肩頸緊繃與核心穩定。 Chair Twist Pose is a variation of Chair Pose with a torso twist. It strengthens legs, core, and lower back while stretching the spine and side body, improving circulation and relieving tension. --- 操作步驟 / Steps 1. 從幻椅式開始，雙腳與臀同寬，膝蓋微彎，手臂舉過頭頂。 Start in Chair Pose: feet hip-width apart, knees bent slightly, arms overhead. 2. 吐氣，將上半身向右扭轉，左手肘觸碰右膝（或靠近右膝），右手向上伸直。 Exhale, twist torso to the right, bringing left elbow toward right knee, right arm reaching upward. 3. 保持膝蓋與臀部穩定，不要偏移重心。 Keep knees and hips stable, avoiding weight shift. 4. 均勻呼吸，停留 20–30 秒後回到中心，再換邊扭轉。 Breathe steadily, hold 20–30 seconds, return to center, then twist to the other side. 5. 可重複 2–3 次，視自身體力與柔軟度調整。 Repeat 2–3 times according to comfort and flexibility. --- 功能效果 / Benefits 強化腿部與臀部肌群 / Strengthens thighs and glutes 拉伸脊椎與側腹肌 / Stretches spine and obliques 改善腰背循環 / Improves lower back circulation 提升核心穩定 / Enhances core stability 舒緩肩頸壓力 / Relieves shoulder and neck tension --- 注意事項 / Precautions 膝蓋疼痛或扭傷者避免 / Avoid if knees are painful or injured 腰背不適者扭轉幅度減少 / Reduce twist if experiencing back discomfort 保持呼吸順暢，不屏息 / Maintain steady breathing, do not hold breath --- 小貼士 / Tips 膝蓋可略微打開以維持平衡 / Slightly separate knees for balance 扭轉時保持臀部與下肢穩定 / Keep hips and legs stable during twist 每日練習 3–5 分鐘，有助腰背放鬆與核心鍛鍊 / Practice 3–5 minutes daily to relieve back tension and strengthen core