🧘‍♂️ 🧘‍♀️ Guava’s Yoga -抱膝式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 抱膝式（Knees-to-Chest Pose / Apanasana） --- 動作名稱 / Name 抱膝式（Knees-to-Chest Pose / Apanasana） --- 動作簡介 / Introduction 抱膝式是一個仰臥姿勢的伸展動作，能溫和放鬆下背部與臀部肌群，緩解久坐或長時間站立造成的腰背酸痛。此動作同時促進腹部血液循環與消化功能，幫助身心放鬆。 Knees-to-Chest Pose is a gentle supine stretch that relaxes the lower back and glute muscles, relieving soreness from prolonged sitting or standing. It also improves circulation in the abdomen and supports digestion, helping the body and mind relax. --- 操作步驟 / Steps 1. 仰躺在瑜伽墊上，雙腿伸直，雙手放於身側。 Lie on your back on a mat with legs extended and arms relaxed by your sides. 2. 吸氣，彎曲雙膝，雙手抱住膝蓋靠近胸口。 Inhale and bend your knees, bringing them toward your chest while hugging them with your arms. 3. 下背部貼緊地面，肩膀放鬆，保持頸部舒適。 Press the lower back gently into the floor, keeping shoulders relaxed and neck comfortable. 4. 維持 20–30 秒，深呼吸，感受腰背與臀部伸展。 Hold for 20–30 seconds, breathing deeply, and feel the stretch in the lower back and glutes. 5. 呼氣慢慢放下雙腿，回到仰躺姿勢，可重複 2–3 次。 Exhale and slowly lower your legs back to the mat, repeating 2–3 times. --- 功能效果 / Benefits 放鬆下背部與臀部肌肉 Relaxes lower back and glute muscles 舒緩腰酸背痛 Relieves lower back soreness 促進腹部血液循環與消化 Improves circulation and digestion in the abdomen 釋放身心壓力 Relieves physical and mental tension 改善睡眠與放鬆效果 Supports better sleep and overall relaxation --- 注意事項 / Precautions 腰椎或臀部受傷者，可單腿抱膝或縮小動作幅度 If you have lower back or hip injuries, hug one knee at a time or reduce the range of motion 保持肩膀放鬆，不要用力抬肩 Keep shoulders relaxed, avoid lifting them off the mat 避免屏息，配合深呼吸 Do not hold your breath; breathe deeply --- 小貼士 / Tips 可搭配搖晃膝蓋左右，增加腰部柔軟度 Gently rock knees side to side for additional lower back flexibility 每天練習 1–2 分鐘可緩解腰背疲勞 Practice 1–2 minutes daily to relieve lower back fatigue 適合午休、下班後或睡前放鬆 Great for midday, after work, or bedtime relaxation