🧘‍♂️ 🧘‍♀️ Guava’s Yoga -低弓式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 低弓式 / Low Bow Pose --- 動作名稱 / Name 低弓式（Low Bow Pose / Ardha Dhanurasana） --- 動作簡介 / Introduction 低弓式是弓式的變化版本，主要強化背部、腰部、臀部與腿後肌群，同時打開胸口與肩膀，減輕腰背壓力。適合長時間久坐、姿勢不良或腰背緊繃的人練習。 Low Bow Pose is a variation of Bow Pose that strengthens the back, waist, glutes, and hamstrings, while opening the chest and shoulders, relieving lower back tension. Ideal for those who sit long hours, have poor posture, or experience lower back stiffness. --- 操作步驟 / Steps 1. 俯臥，雙腿伸直，雙臂沿身體兩側放置。 Lie face down with legs extended and arms by your sides. 2. 屈膝，雙手抓住腳踝或腳背，吸氣慢慢抬起胸部與腿部，保持肩膀遠離耳朵。 Bend knees, hold the ankles or tops of feet with hands, inhale and slowly lift chest and legs, keeping shoulders away from ears. 3. 保持下背微收，核心收緊，感受背部與腿部的伸展。 Engage lower back slightly and tighten core, feeling stretch in back and legs. 4. 停留 15–30 秒，均勻呼吸，呼氣慢慢放下，重複 3 次。 Hold 15–30 seconds with steady breathing, exhale and slowly release, repeat 3 times. --- 功能效果 / Benefits 強化背部、腰部與臀腿肌群 / Strengthens back, waist, glutes, and legs 打開胸口與肩膀 / Opens chest and shoulders 改善姿勢與駝背 / Improves posture and reduces rounding of shoulders 舒緩腰背緊繃 / Relieves lower back stiffness 提升核心穩定與身體控制力 / Enhances core stability and body awareness --- 注意事項 / Precautions 腰椎或脊椎受傷者避免 / Avoid if you have lower back or spinal injuries 肩膀僵硬者可先雙手放在臀部 / If shoulders are stiff, place hands on hips for support 保持呼吸均勻，不屏息 / Maintain steady breathing, do not hold breath --- 小貼士 / Tips 初學者可單腿抓腳簡化 / Beginners can grab one foot at a time for ease 練習前先做貓牛式或弓式熱身 / Warm up with Cat–Cow or Bow Pose before practice 每日練習 3–5 分鐘，可改善腰背力量與柔軟度 / Practice 3–5 minutes daily to strengthen lower back and improve flexibility