🧘‍♂️ 🧘‍♀️ Guava’s Yoga -臀橋

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🍑 臀橋 / Glute Bridge --- 動作名稱 / Name 臀橋（Glute Bridge / Setu Bandhasana） --- 動作簡介 / Introduction 臀橋是一個強化臀部與核心肌群的瑜伽動作，同時能舒緩下背壓力、改善骨盆穩定與下肢循環。適合久坐、下背緊繃或想增強臀腿與核心力量的人練習。 Glute Bridge strengthens the glutes and core while relieving lower back pressure, improving pelvic stability, and enhancing lower body circulation. Ideal for those who sit for long periods, have lower back tightness, or want to strengthen glutes, legs, and core. --- 操作步驟 / Steps 1. 仰躺於瑜伽墊上，膝蓋彎曲，雙腳平放與臀部同寬，手臂放於身側。 Lie on your back with knees bent, feet hip-width apart, arms resting alongside the body. 2. 吸氣時，收緊核心與臀部，慢慢將臀部抬離地面，直到膝蓋、髖部與肩膀呈一直線。 Inhale, engage core and glutes, and slowly lift hips off the floor until knees, hips, and shoulders form a straight line. 3. 保持 5–10 秒，均勻呼吸，感受臀部、腿後側及核心肌群的收縮。 Hold for 5–10 seconds with steady breathing, feeling contraction in glutes, hamstrings, and core. 4. 吐氣時慢慢下降回到地面，重複 10–15 次，做 2–3 組。 Exhale and slowly lower back to the floor. Repeat 10–15 times for 2–3 sets. 5. 若需要加強訓練，可將雙手抱膝或在腹部上放置輕量物增加阻力。 For added challenge, hug knees or place a light weight on the abdomen. --- 功能效果 / Benefits 強化臀部與核心肌群 / Strengthens glutes and core 舒緩下背壓力 / Relieves lower back tension 改善骨盆穩定性 / Improves pelvic stability 促進下肢血液循環 / Enhances lower body circulation 增進臀腿線條與力量 / Tones and strengthens glutes and legs --- 注意事項 / Precautions 避免腰椎過度拱起 / Do not over-arch the lower back 膝蓋勿內扣 / Keep knees aligned, avoid collapsing inward 有下背傷者練習前請諮詢專業 / Consult a professional if you have lower back injuries --- 小貼士 / Tips 可搭配下背伸展或髖屈肌放鬆動作形成完整下肢與核心放鬆流程 / Combine with lower back stretches or hip flexor releases for full lower body and core relaxation 每天練習 5–10 分鐘，可改善久坐下的臀腿僵硬與下背壓力 / Practicing 5–10 minutes daily helps relieve glute and lower back tightness from prolonged sitting