🧘‍♂️ 🧘‍♀️ Guava’s Yoga -臥姿膝抱胸

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 臥姿膝抱胸 / Supine Knee-to-Chest Pose --- 動作名稱 / Name 臥姿膝抱胸（Supine Knee-to-Chest Pose / Apanasana） --- 動作簡介 / Introduction 臥姿膝抱胸是一個溫和的瑜伽伸展動作，主要針對下背部、髖部及腹部肌肉，能緩解腰背緊繃、改善腸胃蠕動並放鬆全身。適合久坐、下背僵硬或腹部脹氣的人練習。 Supine Knee-to-Chest Pose is a gentle yoga stretch targeting the lower back, hips, and abdominal muscles. It helps relieve stiffness, promotes digestion, and relaxes the body. Ideal for those who sit for long periods or experience lower back tightness or bloating. --- 操作步驟 / Steps 1. 仰躺在瑜伽墊上，雙腿伸直，雙手放在身體兩側。 Lie on your back with legs extended and arms resting alongside the body. 2. 吸氣時彎曲雙膝，雙手抱住膝蓋或小腿。 Inhale as you bend your knees and hug them toward your chest with your hands. 3. 停留 20–30 秒，保持呼吸均勻，可輕輕左右搖晃，按摩下背。 Hold for 20–30 seconds with steady breathing, gently rocking side to side to massage the lower back. 4. 吐氣時慢慢放下雙腿回到起始位置，可重複 2–3 次。 Exhale and slowly lower your legs back to the starting position. Repeat 2–3 times. 5. 若腹部不適或髖部緊繃，可單膝抱胸，另一腿伸直放鬆。 If tight in the hips or abdomen, hug one knee at a time while keeping the other leg extended. --- 功能效果 / Benefits 放鬆下背部與髖部肌群 / Relaxes lower back and hip muscles 促進腸胃蠕動 / Stimulates digestion and abdominal movement 緩解腰背緊繃 / Relieves lower back stiffness 舒緩壓力與全身緊張 / Reduces stress and overall tension 改善血液循環 / Improves circulation --- 注意事項 / Precautions 避免用力拉扯膝蓋 / Do not forcefully pull knees toward the chest 背部若疼痛請停止動作 / Stop if experiencing back pain 保持肩膀與頭部放鬆 / Keep shoulders and head relaxed 腹部手術或受傷者練習前請先諮詢醫師 / Consult a doctor before practicing if you have abdominal surgery or injury --- 小貼士 / Tips 可搭配腹部消化瑜伽或髖部伸展，形成完整下背與腹部放鬆流程 / Combine with digestive or hip stretches for a full lower back and abdominal relaxation routine 練習時保持均勻呼吸，想像將膝蓋輕輕靠近胸口 / Maintain steady breathing and imagine gently drawing the knees toward the chest 每天練習 5 分鐘，有助緩解下背不適與腹部脹氣 / Practicing 5 minutes daily helps relieve lower back discomfort and bloating