🧘‍♂️ 🧘‍♀️ Guava’s Yoga -仰臥脊柱扭轉

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 仰臥脊柱扭轉 / Supine Spinal Twist --- 動作名稱 / Name 仰臥脊柱扭轉（Supine Spinal Twist / Supta Matsyendrasana） --- 動作簡介 / Introduction 仰臥脊柱扭轉是一個溫和且放鬆的瑜伽動作，能舒緩脊柱、下背與臀部肌肉緊繃，同時促進脊柱活動度與血液循環。適合久坐、背部僵硬或想放鬆下背壓力的人練習。 Supine Spinal Twist is a gentle and relaxing yoga pose that helps release tension in the spine, lower back, and hips while improving spinal mobility and circulation. It is ideal for people who sit for long periods or experience stiffness in the back. --- 操作步驟 / Steps 1. 仰躺在瑜伽墊上，雙腿伸直，雙手向兩側張開呈 T 字。 Lie on your back with legs extended and arms stretched out to the sides in a T shape. 2. 吸氣時彎曲雙膝，將膝蓋抱向胸口。 Inhale and bend both knees, drawing them toward your chest. 3. 吐氣時將雙膝慢慢倒向一側，保持肩膀貼地，頭部可轉向另一側。 Exhale and slowly lower the knees to one side while keeping shoulders on the floor. Turn your head to the opposite side if comfortable. 4. 保持 20–30 秒，均勻呼吸，感受脊柱與腰背的溫和伸展。 Hold for 20–30 seconds with steady breathing, feeling a gentle stretch along the spine and lower back. 5. 吸氣回到中間位置，換另一側重複動作。 Inhale to return to the center and repeat on the other side. --- 功能效果 / Benefits 放鬆脊柱與下背肌群 / Relaxes spinal and lower back muscles 增加脊柱靈活度 / Improves spinal flexibility 舒緩臀部與髖部緊繃 / Releases tension in hips and glutes 促進血液循環 / Enhances circulation 幫助身體放鬆與減壓 / Supports relaxation and stress relief --- 注意事項 / Precautions 避免強行扭轉脊柱 / Avoid forcing the spinal twist 肩膀盡量保持貼地 / Keep shoulders grounded on the floor 若下背疼痛請停止動作 / Stop if you feel pain in the lower back --- 小貼士 / Tips 可搭配膝抱腹式或貓牛式形成完整下背放鬆流程 / Combine with Knees-to-Chest Pose or Cat–Cow for a full lower back relaxation routine 睡前練習 3–5 分鐘，有助放鬆脊柱與改善睡眠品質 / Practicing for 3–5 minutes before bed can help relax the spine and improve sleep quality