🧘♂️ 🧘♀️ Guava 的瑜伽教室 Guava’s Yoga Studio
🧘♀️ 山式（Mountain Pose / Tadasana）動作名稱 / Name
山式（Mountain Pose / Tadasana）
動作簡介 / Introduction
山式是所有站姿動作的基礎，看似簡單，卻是建立正確姿勢與身體穩定度的重要核心動作。它幫助我們找回身體的中軸線，改善駝背與骨盆前傾，同時培養專注與穩定感。 Mountain Pose is the foundation of all standing postures. Though simple in appearance, it is essential for building proper alignment and stability. It helps restore neutral posture, improve alignment, and cultivate focus and grounding.
操作步驟 / Steps
- 雙腳併攏或與髖同寬站立，腳掌平均踩穩地面。
Stand with feet together or hip-width apart, distributing weight evenly across both feet. - 腳趾自然張開，感受腳底四個角（大拇趾根、小拇趾根、內外腳跟）均勻受力。
Spread your toes gently and feel equal weight on the four corners of your feet. - 膝蓋微收但不鎖死，大腿輕輕內旋。
Engage your thighs slightly without locking the knees. - 收小腹、骨盆回正，延伸脊椎向上。
Gently engage your core, neutralize the pelvis, and lengthen your spine upward. - 肩膀放鬆下沉，胸口自然打開，下巴微收。
Relax your shoulders down, open your chest naturally, and slightly tuck your chin. - 雙手自然垂放身側，保持 30 秒～1 分鐘自然呼吸。
Let your arms rest by your sides and breathe naturally for 30 seconds to 1 minute.
功能效果 / Benefits
建立正確站姿與身體對齊
Improves posture and body alignment
強化腿部與核心穩定度
Strengthens legs and core stability
提升專注力與身體覺察
Enhances focus and body awareness
改善長期久坐造成的姿勢失衡
Helps correct imbalances caused by prolonged sitting
培養穩定與自信的身體感
Builds a sense of grounding and confidence
注意事項 / Precautions
避免膝蓋鎖死或骨盆過度前傾
Avoid locking the knees or over-tilting the pelvis
肩膀不要聳起，保持自然放鬆
Do not shrug your shoulders; keep them relaxed
重心不要偏向前腳掌或後腳跟
Avoid shifting weight too far forward or backward
若有平衡困難，可雙腳略微分開增加穩定度
Widen your stance slightly if balance feels unstable
小貼士 / Tips
可作為每天早晨的姿勢重設動作
Great as a daily morning posture reset
在開會前或演講前練習，有助提升氣場
Practice before meetings or presentations to enhance presence
搭配深呼吸，想像自己像山一樣穩定
Pair with deep breathing and imagine standing strong like a mountain
長時間站立工作者可定期調整姿勢練習
Helpful for those who stand for long hours to reset alignment
