🧘‍♂️ 🧘‍♀️ Guava’s Yoga -坐姿側身扭轉伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 坐姿側身扭轉伸展 / Seated Side Twist Stretch --- 動作名稱 / Name 坐姿側身扭轉伸展（Seated Side Twist Stretch） --- 動作簡介 / Introduction 坐姿側身扭轉伸展是一個溫和的脊柱與側腰伸展動作，能幫助放鬆胸椎、側腰與背部肌群，同時促進脊柱靈活度與身體協調。特別適合長時間久坐、背部僵硬或肩頸緊繃的人練習。 Seated Side Twist Stretch is a gentle spinal and side-waist stretch that helps release tension in the thoracic spine, side body, and back muscles. It improves spinal mobility and body coordination, making it ideal for people who sit for long periods or experience upper back and shoulder stiffness. --- 操作步驟 / Steps 1. 坐在瑜伽墊上，雙腿自然盤坐或伸直，脊柱保持挺直。 Sit on a yoga mat with legs crossed or extended, keeping the spine upright. 2. 吸氣時延長脊柱，肩膀放鬆向下。 Inhale and lengthen the spine while relaxing the shoulders downward. 3. 吐氣時上半身慢慢向右側扭轉，左手放在右膝外側，右手可放在身後地面支撐。 Exhale and gently twist the torso to the right, placing the left hand on the outside of the right knee and the right hand on the floor behind for support. 4. 保持 15–20 秒，均勻呼吸，感受側腰與胸椎的伸展。 Hold for 15–20 seconds with steady breathing, feeling the stretch in the side waist and thoracic spine. 5. 吸氣回到中間位置，再換另一側重複動作。 Inhale to return to the center, then repeat on the other side. --- 功能效果 / Benefits 增加脊柱靈活度 / Improves spinal flexibility 放鬆胸椎與背部肌群 / Relaxes thoracic spine and back muscles 舒緩側腰與肩背緊繃 / Relieves side waist and shoulder tension 促進血液循環 / Improves circulation 改善久坐造成的背部僵硬 / Reduces stiffness from prolonged sitting --- 注意事項 / Precautions 避免過度用力扭轉脊柱 / Avoid forcing the twist 保持背部挺直，不駝背 / Keep the spine upright, avoid slouching 若脊椎或腰部有傷請先諮詢專業 / Consult a professional if you have spinal or lower back injuries --- 小貼士 / Tips 可搭配仰臥脊柱扭轉或貓牛式，形成完整脊柱放鬆流程 / Combine with Supine Spinal Twist or Cat–Cow for a full spinal relaxation routine 每天練習 3–5 分鐘，有助提升脊柱活動度與放鬆背部肌群 / Practicing 3–5 minutes daily helps improve spinal mobility and relax back muscles