4 Yoga Poses To Stretch Your Hamstrings | 4種瑜伽姿勢讓你伸展你的小腿筋(超實用!)

1. Standing Forward Bend (Uttanasana)

1.站在彎腰前屈(Uttanasana)

  • Standing with feet hips distance apart, bend forward at the hips and reach for the ground.

  • 雙腳站立臀部與腳的距離稍微分開,臀部往後上翹。

  • If your hands can’t touch the floor, rest them against the thighs or the calves.

  • 如果你的手不能接觸地面,沒關係!慢慢來。

  • Allow your head to hang in a neutral position.

  • 讓你的頭在雙腿中間掛起。

  • With each inhale find length from your hips to the top of your head.

  • 接著呼吸;每次呼吸時你的頭到你的臀部相等的位置。

  • Exhale to move deeper into the stretch.

  • 吸氣吐氣更深;進入伸展。

Hold for 5 or more breaths. Remember for longer holds to rise up slowly to prevent a dizzy spell!

保持5或以上的呼吸。記住不再適用緩慢上升,以防止頭暈目眩!

2. Hand-to-Big-Toe Pose (Supta Padagusthasana)

2. 仰卧手抓脚趾伸展式(Supta Padagusthasana)

  • Lying down on your back, flex both feet to activate the legs and lift one leg up towards the ceiling.

  • 背部平躺(請使用瑜珈墊,請勿在床上!),一隻腳(左右無妨)彎曲抬起朝天花板;另一隻腳請保持平躺。

  • With the foot still flexed, place the arms anywhere behind your leg (thigh, calf) or grab your big toe between your thumb and index finger.

  • 腳依舊彎曲,手往你的小腿部(大腿,小腿)的任何地方或抓住你的拇指和食指之間你的大腳趾。

  • Keep your hips squared and grounded as you stretch the leg.

  • 保持你的臀部平躺。

  • Inhale to find length from hip to toe, exhale to move deeper into the stretch.

  • 吸氣吐氣找慢慢來,呼氣時更深的進入伸展。

Hold for 5 or more breaths, then carefully lower the leg and repeat on the opposite side.

每次5次或更多次呼吸,然後小心地將腿和重複的相反側。

3. Head-to-Knee Pose (Janu Sirsasana)

3. 頭部頂到膝蓋的姿勢(Janu Sirsasana)

  • Sit on your mat with your legs extended in front of you, ensuring you are well grounding in your sits bones and along the entire length of the legs.

  • 坐在瑜珈墊上伸展平行你的腿,確保你的腿部與整個墊子沒空隙。

  • Bend your right leg and place the bottom of the foot on the inside of the left thigh, allowing the hip to open and knee to fall towards the floor.

  • 彎曲右腿(腳底板往上),左腳靠進大腿內側,臀部可以稍微離開地面。

  • Keep the left foot flexed - toes pointing to the ceiling - at all times.

  • 保持左腳彎曲。

  • With a straight spine inhale to find length from tailbone to the tip of the crown and on the exhale bend over your extended left leg reaching for your thigh, calf or foot.

  • 隨著挺直及脊柱連續吸氣吐氣拉筋。

  • 相對的這姿勢 左腳右腳交換來回做5-10次

4. Seated Forward Bend (Paschimottanasana)

4. 坐姿前屈(Paschimottanasana)

  • Begin seated as in Head-to-Knee Pose, keeping both legs extended with the feet flexed.

  • 開始就位在頭 - 膝姿態,保持兩條腿延伸與彎曲的腳。

  • Inhale to find the length along your spine, exhale to dive gently forward over the legs and reach for your thighs, calves or feet.

  • 吸氣吐氣;你的脊柱保持直,呼吸時雙腿輕輕的向前拉,你的身體往大腿壓並達到你的大腿,小腿或腳。

  • Another great hamstring stretch is Splits (Hanumanasana), however this pose also requires you to have quite open hips. If you’re interested in working on your splits, check out our in-depth pose guide.

  • 另一位偉大的腿筋拉伸是拆分(Hanumanasana),然而這個姿勢還需要你有相當開放的臀部。

Have a nice day!!!

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