🧘‍♂️ 🧘‍♀️ Guava’s Yoga -坐姿腿伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 坐姿腿伸展 / Seated Leg Stretch --- 動作名稱 / Name 坐姿腿伸展（Seated Leg Stretch / Seated Forward Hamstring Stretch） --- 動作簡介 / Introduction 坐姿腿伸展是一個簡單易行的拉伸動作，適合在地板或椅子上完成。能伸展大腿後側肌群、腿筋與小腿，舒緩久坐引起的下背緊繃與腿部疲勞。 Seated Leg Stretch is an easy-to-do stretch, suitable for floor or chair practice. It stretches the hamstrings, calves, and legs, relieving lower back tightness and leg fatigue from prolonged sitting. --- 操作步驟 / Steps 1. 坐在地板上或瑜伽墊上，雙腿伸直並拢，脊柱自然挺直。 Sit on the floor or mat with legs extended together, spine upright. 2. 吸氣拉長脊柱，吐氣上身慢慢前傾，手向腳尖伸展，可握住小腿或腳踝。 Inhale to lengthen the spine, exhale and hinge forward, reaching hands toward the feet or shins. 3. 保持膝蓋微彎，避免拉傷腿後肌，感受肌肉緩慢拉伸。 Keep a slight bend in the knees to prevent overstretching, feeling the hamstrings stretch gradually. 4. 保持 20–40 秒，均勻呼吸，然後慢慢回到直立坐姿，再換另一條腿或重複雙腿同時伸展。 Hold 20–40 seconds, breathe evenly, then slowly return upright. Repeat for the other leg or stretch both legs together. 5. 若腿後肌緊繃，可在腳下放瑜伽磚、毛巾或小枕頭支撐。 If hamstrings feel tight, place a yoga block, towel, or small cushion under the feet for support. --- 功能效果 / Benefits 伸展大腿後側與小腿肌群 / Stretches hamstrings and calves 緩解下背與臀部緊繃 / Relieves lower back and glute tension 改善久坐導致的腿部疲勞 / Reduces leg fatigue from prolonged sitting 增加腿部柔軟度與靈活度 / Improves leg flexibility and mobility 促進血液循環 / Enhances blood circulation in lower limbs --- 注意事項 / Precautions 避免膝蓋完全鎖死 / Do not lock the knees 有腰背問題者前傾幅度要小 / Reduce forward bend if experiencing back issues 保持呼吸均勻，不屏息 / Maintain steady breathing, do not hold breath --- 小貼士 / Tips 每日 2–3 次，每次 30–60 秒 / Practice 2–3 times daily, 30–60 seconds each time 搭配深呼吸，加強放鬆效果 / Combine with deep breathing for enhanced relaxation 可在工作間隙或運動前後進行 / Can be done during breaks or before/after workouts