🧘‍♂️ 🧘‍♀️ Guava’s Yoga -船式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio ⛵ 船式 / Boat Pose --- 動作名稱 / Name 船式（Boat Pose / Navasana） --- 動作簡介 / Introduction 船式是一個強化核心肌群的瑜伽姿勢，能提升腹部、髖屈肌及脊柱穩定性，改善姿勢與平衡感。對久坐或核心力量不足的人特別有幫助。 Boat Pose (Navasana) is a yoga posture that strengthens the core, hip flexors, and spinal stabilizers. It improves posture, balance, and is especially beneficial for those who sit for long periods or have weak core muscles. --- 操作步驟 / Steps 1. 坐在瑜伽墊上，雙腿伸直，雙手放於大腿旁支撐身體。 Sit on the mat with legs extended and hands resting beside the thighs for support. 2. 吸氣，慢慢抬起雙腿至膝蓋微彎或伸直，身體後仰約 45 度，雙手伸直與地面平行。 Inhale, lift both legs off the ground, knees slightly bent or straight, leaning back about 45°, with arms extended parallel to the floor. 3. 收緊腹部核心，保持脊柱伸直，肩膀放鬆，眼睛平視前方。 Engage your core, keep the spine straight, relax the shoulders, and gaze forward. 4. 保持呼吸均勻，維持 20–30 秒，可隨能力延長時間。 Maintain steady breathing, holding for 20–30 seconds or longer as tolerated. 5. 吐氣，慢慢放下雙腿與手回到起始位置，重複 2–3 次。 Exhale, slowly lower legs and arms back to the starting position. Repeat 2–3 times. --- 功能效果 / Benefits 強化核心肌群 / Strengthens core muscles 改善姿勢與脊柱穩定性 / Enhances posture and spinal stability 提升平衡與身體協調 / Improves balance and body coordination 刺激腹部血液循環 / Stimulates abdominal circulation 增強下背與髖屈肌耐力 / Builds endurance in lower back and hip flexors --- 注意事項 / Precautions 初學者可膝蓋微彎 / Beginners may keep knees bent 腰痛或腹部手術者請先諮詢 / Consult a professional if you have lower back pain or recent abdominal surgery 避免肩膀聳起或脊柱塌陷 / Avoid shrugging shoulders or collapsing the spine --- 小貼士 / Tips 可搭配側平板或平板支撐動作，形成完整核心訓練流程 / Combine with side plank or plank for a full core routine 每天練習 3–5 分鐘，有助加強核心力量與改善體態 / Practicing 3–5 minutes daily helps strengthen the core and improve posture