🧘‍♂️ 🧘‍♀️ Guava’s Yoga -三角伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🔺 三角伸展 / Triangle Stretch --- 動作名稱 / Name 三角伸展（Triangle Pose / Trikonasana） --- 動作簡介 / Introduction 三角伸展是一個全身伸展與側腰打開的瑜伽動作，能有效拉伸腿部、髖部與側腰肌群，改善脊柱靈活度，開展胸腔並促進呼吸順暢。適合肩頸緊繃、久坐後下背僵硬或想增進平衡與核心穩定的人練習。 Triangle Pose is a full-body stretch and lateral-opening posture. It stretches the legs, hips, and side waist, improves spinal flexibility, opens the chest, and enhances breathing. Ideal for those with shoulder or neck tension, lower back stiffness from sitting, or seeking better balance and core stability. --- 操作步驟 / Steps 1. 站姿雙腳分開約一腿長，雙手平舉與肩同高。 Stand with feet about one leg-length apart, arms extended at shoulder height. 2. 向右側傾斜，右手伸向右腳踝或小腿，左手朝上指向天花板，眼睛可看上方手指尖。 Lean to the right, right hand reaching toward the ankle or shin, left hand pointing toward the ceiling, gaze toward the top hand. 3. 保持核心微收，背部打直，避免前傾或扭轉腰部。 Engage the core slightly, keep the spine straight, avoid leaning forward or twisting the waist. 4. 停留 20–30 秒，均勻呼吸，感受側腰、腿部與胸部的拉伸。 Hold 20–30 seconds, breathing evenly, feeling stretch along the side waist, legs, and chest. 5. 吐氣回到站姿，換邊重複相同動作。 Exhale to return to standing, repeat on the other side. --- 功能效果 / Benefits 拉伸腿部與側腰肌群 / Stretches legs and side waist muscles 打開胸腔，促進呼吸順暢 / Opens chest, enhances breathing 改善脊柱靈活度與平衡感 / Improves spinal flexibility and balance 緩解肩頸與下背緊繃 / Relieves shoulder, neck, and lower back tension 輕度鍛鍊核心穩定 / Lightly strengthens core stability --- 注意事項 / Precautions 避免前傾或過度扭轉腰部 / Avoid leaning forward or over-twisting the waist 膝蓋受傷者可將手放在小腿或瑜伽磚上 / Place hand on shin or yoga block if knee is sensitive 保持肩頸放鬆，不聳肩 / Keep shoulders and neck relaxed, avoid shrugging --- 小貼士 / Tips 可搭配側腰或下背伸展形成完整放鬆流程 / Combine with side waist or lower back stretches for a full relaxation routine 練習時保持均勻呼吸，想像胸腔被輕輕打開 / Maintain steady breathing, imagine gently opening the chest 每天練習 5–10 分鐘，有助舒緩肩頸緊繃與增進身體側面靈活度 / Practicing 5–10 minutes daily helps relieve shoulder/neck tension and improves lateral flexibility