🧘‍♂️ 🧘‍♀️ Guava’s Yoga -三角式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 三角式 / Triangle Pose --- 動作名稱 / Name 三角式（Triangle Pose / Trikonasana） --- 動作簡介 / Introduction 三角式是一個站姿側向伸展動作，能有效拉伸腿部、側腰與脊柱，同時提升身體穩定度與平衡感。對於改善姿勢、增加柔軟度及促進血液循環都有幫助，適合初學者到進階練習者。 Triangle Pose is a standing lateral stretch that lengthens the legs, side body, and spine while improving stability and balance. It helps enhance posture, flexibility, and circulation, suitable for all levels. --- 操作步驟 / Steps 1. 站姿，雙腳打開約一個腿長，右腳向外 90 度，左腳微內收。 Stand with feet wide apart, turn right foot out 90 degrees, left foot slightly inward. 2. 雙手平舉與地面平行，吸氣延伸身體。 Extend arms out to the sides at shoulder height, inhale and lengthen the torso. 3. 呼氣，身體向右側延伸後下放右手至小腿、腳踝或地面，左手向上伸展。 Exhale, reach right hand down to shin, ankle, or floor, left arm extends upward. 4. 胸口打開，視線可看上方或前方，保持脊柱延伸。 Open the chest, gaze upward or forward, keep spine elongated. 5. 保持 20–30 秒，回到中心，換邊重複。 Hold for 20–30 seconds, return to center, switch sides. --- 功能效果 / Benefits 拉伸腿部與側腰肌群 / Stretches legs and side body 增加脊柱靈活度 / Enhances spinal flexibility 改善身體平衡與穩定 / Improves balance and stability 促進血液循環 / Boosts circulation 改善姿勢與身體對稱 / Improves posture and body alignment --- 注意事項 / Precautions 避免身體前傾或駝背 / Avoid leaning forward or rounding the back 膝蓋避免鎖死 / Do not lock the knees 初學者可將手放於小腿或瑜伽磚 / Beginners can place hand on shin or block 有下背不適者避免過度下壓 / Avoid going too deep if you have lower back issues --- 小貼士 / Tips 想增加穩定度可將背靠牆練習 / Practice against a wall for better alignment 可先專注脊柱延伸再下放手 / Focus on lengthening spine before lowering hand 搭配深呼吸，有助提升伸展效果 / Use deep breathing to enhance the stretch 每天練習 3–5 分鐘，有助提升柔軟度與身體控制力 / Practice 3–5 minutes daily to improve flexibility and control