🧘‍♂️ 🧘‍♀️ Guava’s Yoga -膝抱腹式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 膝抱腹式 / Knees-to-Chest Pose --- 動作名稱 / Name 膝抱腹式（Knees-to-Chest Pose / Apanasana） --- 動作簡介 / Introduction 膝抱腹式是一個溫和且放鬆的瑜伽動作，能舒緩下背、髖部及腹部肌肉緊繃，促進腸胃蠕動，緩解腹脹與消化不良。適合久坐、腹部脹氣或腰背緊繃的人練習。 Knees-to-Chest Pose is a gentle and relaxing yoga posture that relieves tension in the lower back, hips, and abdominal muscles, stimulates digestion, and alleviates bloating and discomfort. Ideal for those who sit for long periods or experience abdominal or lower back tightness. --- 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，將膝蓋輕輕靠向胸口。 Inhale as you bend the knees and hug them toward your chest with your hands. 3. 保持 20–30 秒，均勻呼吸，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. 若感覺髖部或腹部緊繃，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