🧘‍♂️ 🧘‍♀️ Guava’s Yoga -蝴蝶式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 蝴蝶式 / Butterfly Pose --- 動作名稱 / Name 蝴蝶式（Butterfly Pose / Baddha Konasana） --- 動作簡介 / Introduction 蝴蝶式是一個溫和且有效的下半身伸展動作，能舒緩髖關節緊繃，放鬆內收肌群及下背部，同時促進血液循環與靈活度。此動作適合久坐、腿部僵硬或髖部不適的人練習。 Butterfly Pose is a gentle yet effective lower-body stretch that relieves hip tightness, relaxes the inner thigh muscles and lower back, and promotes blood circulation and flexibility. It is suitable for those who sit for long periods or have stiff legs or hips. --- 操作步驟 / Steps 1. 坐在瑜伽墊上，雙腳腳掌相對，膝蓋自然向兩側下壓。 Sit on a yoga mat with the soles of your feet together and knees gently pressing outward. 2. 雙手抓住腳踝或腳掌，保持背部挺直。 Hold your ankles or feet with your hands, keeping the spine upright. 3. 吸氣時挺胸延展脊椎，吐氣時輕輕將膝蓋向地面壓。 Inhale to lift the chest and lengthen the spine; exhale to gently press the knees toward the floor. 4. 保持 20–30 秒，維持穩定呼吸，重複 2–3 次。 Hold for 20–30 seconds with steady breathing, repeat 2–3 times. 5. 若感覺緊繃，可將臀部墊高或輕微前傾，減少壓力。 If tight, place a cushion under the hips or lean slightly forward to reduce strain. --- 功能效果 / Benefits 舒緩髖關節緊繃 / Relieves hip tightness 伸展內收肌群 / Stretches the inner thigh muscles 放鬆下背部 / Relaxes the lower back 促進血液循環 / Improves blood circulation 增加下半身靈活度 / Enhances lower body flexibility --- 注意事項 / Precautions 膝蓋不要勉強下壓 / Do not force knees down 保持背部挺直 / Keep the spine upright 腰部或膝蓋不適時立即停止動作 / Stop if experiencing hip or knee discomfort 避免快速晃動膝蓋 / Avoid bouncing the knees --- 小貼士 / Tips 可搭配髖部伸展與核心訓練，形成完整下半身放鬆流程 / Combine with hip stretches and core exercises for a full lower-body relaxation routine 練習時可想像將雙膝輕輕推向地面，但不強迫壓迫 / Gently press knees toward the floor without forcing 每天練習 5–10 分鐘，有助提升髖部靈活度與舒適度 / Practicing 5–10 minutes daily helps improve hip flexibility and comfort