🧘‍♂️ 🧘‍♀️ Guava’s Yoga -坐姿單腿前彎

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🦵 坐姿單腿前彎 / Seated Single-Leg Forward Bend --- 動作名稱 / Name 坐姿單腿前彎（Seated Single-Leg Forward Bend / Janu Sirsasana） --- 動作簡介 / Introduction 坐姿單腿前彎是一個針對腿後側、腰背與髖部的伸展動作，能舒緩下背與腿部肌肉緊繃，促進血液循環，並增進脊柱柔軟度。適合久坐、腿部緊繃或下背壓力大的人練習。 Seated Single-Leg Forward Bend stretches the hamstrings, lower back, and hips. It relieves tension, promotes circulation, and increases spinal flexibility. Ideal for those with tight legs, lower back stress, or long periods of sitting. --- 操作步驟 / Steps 1. 坐在瑜伽墊上，雙腿伸直。將右腳底靠近左大腿內側，左腿保持伸直。 Sit on a mat with both legs extended. Place the sole of the right foot against the inner left thigh, keeping the left leg straight. 2. 吸氣拉長脊柱，吐氣時上半身慢慢向伸直的左腿前傾。可用雙手抓住腳踝、脛骨或放在地面。 Inhale to lengthen the spine, exhale and slowly fold forward over the extended left leg. Reach hands toward ankle, shin, or floor. 3. 保持肩膀放鬆，頭部輕輕朝腿方向，感受腿後側與腰背的拉伸。 Keep shoulders relaxed, head gently moving toward the leg, feeling stretch along hamstrings and lower back. 4. 停留 20–30 秒，均勻呼吸，然後換邊重複。 Hold for 20–30 seconds with steady breathing, then switch sides. 5. 若腿後側過緊，可略微彎曲膝蓋，減少腰部負擔。 If hamstrings are tight, bend the knee slightly to reduce strain on the lower back. --- 功能效果 / Benefits 拉伸腿後肌群 / Stretches hamstrings 舒緩腰背與髖部緊繃 / Relieves lower back and hip tension 促進下肢血液循環 / Improves blood circulation in legs 增進脊柱柔軟度 / Enhances spinal flexibility 改善坐姿久坐後的不適 / Relieves discomfort from prolonged sitting --- 注意事項 / Precautions 避免強行前彎，避免背部圓曲 / Do not force the forward bend or round the back 腰椎受傷者請在專業指導下練習 / Practice under supervision if you have a lumbar injury 保持呼吸順暢，不屏氣 / Breathe steadily, do not hold your breath --- 小貼士 / Tips 可搭配側腰伸展或髖屈肌伸展形成完整下背與腿部放鬆流程 / Combine with side waist or hip flexor stretches for full lower back and leg relaxation 每天練習 5–10 分鐘，有助舒緩下背緊繃與腿後僵硬 / Practicing 5–10 minutes daily helps relieve lower back tension and tight hamstrings