🧘‍♂️ 🧘‍♀️ Guava’s Yoga -仰臥抱膝拉伸

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 仰臥抱膝拉伸 / Supine Knee-to-Chest Stretch --- 動作名稱 / Name 仰臥抱膝拉伸（Supine Knee-to-Chest Stretch / Apanasana） --- 動作簡介 / Introduction 仰臥抱膝拉伸是一個溫和放鬆下背與臀部的動作，能舒緩久坐造成的腰部壓力、坐骨周圍緊繃與腹部脹氣不適。特別適合長時間辦公、開車或脊椎僵硬的人。 The Supine Knee-to-Chest Stretch is a gentle pose that relaxes the lower back and hips. It relieves lumbar pressure, sit bone tension, and abdominal discomfort from prolonged sitting or driving. Ideal for those with spinal stiffness. --- 操作步驟 / Steps 1. 仰躺於瑜伽墊上，雙腿自然伸直，放鬆肩膀與頸部。 Lie on your back with legs extended. Relax shoulders and neck. 2. 吸氣準備，吐氣時雙膝彎曲抱向胸口，雙手環抱小腿或膝蓋下方。 Inhale to prepare. Exhale and bend both knees toward the chest, holding the shins or behind the knees. 3. 保持 20–30 秒，讓下背自然貼近地面，呼吸均勻。 Hold for 20–30 seconds, allowing the lower back to gently settle into the floor while breathing steadily. 4. 可左右輕輕搖晃身體，按摩下背與坐骨區域。 Gently rock side to side to massage the lower back and sit bone area. 5. 吐氣時慢慢放下雙腳，回到仰躺姿勢。可重複 2–3 次。 Slowly release the legs back down on an exhale. Repeat 2–3 times. --- 功能效果 / Benefits 舒緩下背壓力 / Relieves lower back tension 放鬆臀部與坐骨周圍肌群 / Releases glute and sit bone tension 促進脊椎放鬆與活動 / Encourages spinal relaxation and mobility 幫助消化與減少腹部脹氣 / Supports digestion and reduces bloating 減輕久坐造成的僵硬感 / Reduces stiffness from prolonged sitting --- 注意事項 / Precautions 避免過度用力拉膝蓋 / Avoid pulling knees too forcefully 下背嚴重疼痛者先諮詢醫療專業人員 / Consult a professional if experiencing severe lower back pain 頸部放鬆貼地，避免抬頭用力 / Keep neck relaxed on the floor 若出現放射性疼痛或麻木應停止動作 / Stop if experiencing radiating pain or numbness --- 小貼士 / Tips 可搭配深呼吸，吸氣腹部鼓起、吐氣輕收核心，加強放鬆效果 / Pair with deep breathing to enhance relaxation 睡前練習有助於舒緩一天累積的腰背壓力 / Practicing before bedtime helps release accumulated back tension 可改為單膝抱胸，增加單側伸展效果 / Try single-knee-to-chest for a unilateral stretch variation