🧘‍♂️ 🧘‍♀️ Guava’s Yoga -青蛙式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 青蛙式 / Frog Pose --- 動作名稱 / Name 青蛙式（Frog Pose / Mandukasana） --- 動作簡介 / Introduction 青蛙式是一個深層髖關節開展動作，能有效伸展內收肌（大腿內側）與腹股溝區域，提升髖部靈活度並釋放下半身緊繃。特別適合久坐族、下半身僵硬或運動前後放鬆使用。 Frog Pose is a deep hip-opening posture that stretches the inner thighs and groin, improving hip mobility and releasing lower body tension. It is especially beneficial for those who sit long hours or experience tight hips. --- 操作步驟 / Steps 1. 採四足跪姿，雙手在肩膀下方，雙膝在髖部下方。 Start in a tabletop position with hands under shoulders and knees under hips. 2. 慢慢將雙膝向兩側打開，直到感覺大腿內側有明顯伸展。 Slowly widen the knees apart until you feel a stretch in the inner thighs. 3. 小腿與腳背貼地，腳掌朝外或保持平行皆可。 Keep the lower legs and feet on the floor, either turned outward or parallel. 4. 手肘或前臂可放地，保持背部平直，核心微收。 Lower onto forearms if comfortable, keep the back neutral and core engaged. 5. 維持 20–60 秒，穩定呼吸，感受髖部與內側腿部的伸展。 Hold for 20–60 seconds, breathe steadily, feeling the stretch in hips and inner thighs. 6. 慢慢將膝蓋收回，回到起始姿勢休息。 Gently bring the knees back together to release the pose. --- 功能效果 / Benefits 深層伸展大腿內側與腹股溝 / Deep stretch for inner thighs and groin 提升髖關節活動度 / Improves hip mobility 舒緩下半身緊繃 / Relieves lower body tension 促進骨盆區域血液循環 / Enhances circulation in pelvic region 幫助運動表現與下肢靈活度 / Supports athletic performance and flexibility --- 注意事項 / Precautions 膝蓋敏感者需墊瑜伽墊或毛巾 / Use padding under knees if sensitive 避免過度下壓，以免拉傷內收肌 / Do not force the stretch to avoid injury 髖關節或腹股溝受傷者避免 / Avoid if you have hip or groin injuries 保持背部中立，避免駝背 / Keep a neutral spine, avoid rounding the back --- 小貼士 / Tips 可輕微前後移動增加伸展深度 / Gently rock back and forth to deepen stretch 初學者可縮小膝蓋間距 / Beginners can keep knees closer together 搭配深呼吸，有助放鬆與伸展 / Use deep breathing to enhance relaxation 每次停留 1–2 分鐘，有助改善髖部柔軟度 / Hold 1–2 minutes to improve hip flexibility