睡前舒壓瑜伽｜20分鐘 | 大腦與身體同步放鬆 | Bedtime Yoga: 20-Min Mind & Body Release

IG:   / ansonsiuyoga_photography   YOGA IG: https://www.instagram.com/yogagom.hk?... FB:   / ansonsiuyoga   請訂閱我的 YouTube ►    / @ansonsiuyogabreathwork   📌 影片簡介 您是否常覺得肩膀沉重、腰部僵硬，甚至連呼吸都變得急促短淺？ 這是一支適合所有程度、節奏溫和的 20 分鐘靜態瑜伽伸展練習。在這堂課中，我們不強求高難度的動作，而是將焦點放在「觀察自然呼吸」上。透過溫柔的肩頸拉筋、脊椎繞圈、骨盆滾動，以及髖關節與胸腔的深度伸展，協助您釋放日常累積的身體壓力與緊繃感。 不論您是需要舒緩疲勞的久坐上班族，還是想在睡前放鬆身心的朋友，都可以跟著這堂課，在平靜的引導中，讓身體重拾輕鬆與舒適。 🧘‍♀️ 本集練習重點： 自然呼吸練習：不需要控制呼吸，以最放鬆的狀態觀察呼吸的變化。 肩頸深度舒緩：針對低頭族與久坐族，溫和延展緊繃的頸側與後頸肌肉。 脊椎與骨盆流動：微細地調整骨盆與尾骨，釋放下背部的壓迫感。 胸腔與肩膀拉筋：透過俯臥伸展，溫和打開內縮的胸口與肩膀前側。 ⏱ 影片時間軸（Timestamps）： 00:00 觀察自然呼吸 (Mindful Breathing) 02:24 後頸肌肉溫和伸展 03:29 側頸放鬆與伸展 (左右兩側) 05:08 脊椎繞圈放鬆 07:10 尾骨與骨盆滾動練習 08:51 單腿前彎伸展 (右側) 10:46 坐姿脊椎扭轉 (右側) 11:52 髖關節與抱腳放鬆 (右側) 12:59 單腿前彎伸展 (左側) 13:58 坐姿脊椎扭轉 (左側) 14:49 髖關節與抱腳放鬆 (左側) 15:31 俯臥肩胸深度拉筋 (右側) 17:56 俯臥肩胸深度拉筋 (左側) 19:56 仰臥躺姿扭轉 (放鬆下背) 21:13 大休息 / 攤屍式 (Savasana) 22:59 起身與日常呼吸練習小結 💡 練習小貼士 (Tips)： 傾聽身體的聲音：練習過程中，若有任何不適，請主動降低難度或微屈膝蓋，也可以準備毛巾墊在身體下方增加舒適度。 不強求，只觀察：靜態伸展的核心在於容許與接納，嘗試在每個動作中自然地呼吸，不需要刻意用力。 喜歡這次練習的話，歡迎訂閱頻道、按讚並分享給身邊需要放鬆的朋友。如果您練習後身體感覺比較輕鬆了，也歡迎在下方留言告訴我您的感受！ ------------------------------------------------------------------------------------------------------------------------- 🧘‍♀️ Key Focus Areas: Natural Breath Awareness: No need to control your breathing; simply observe your breath in its most relaxed state. Deep Neck & Shoulder Relief: Specifically designed for desk workers and tech neck to gently release tension in the neck and shoulder muscles. Spine & Pelvic Flow: Subtle movements to mobilize the pelvis and tailbone, easing pressure in the lower back. Chest & Shoulder Opening: Gentle prone stretches to open up tight chests and front shoulders. ⏱ Timestamps: 00:00 Mindful Breathing 02:24 Gentle Neck Stretch 03:29 Side Neck Stretch (Both Sides) 05:08 Spinal Circles 07:10 Pelvic Tilts & Rolling 08:51 Single-Leg Forward Fold (Right Side) 10:46 Seated Spinal Twist (Right Side) 11:52 Seated Hip Opener (Right Side) 12:59 Single-Leg Forward Fold (Left Side) 13:58 Seated Spinal Twist (Left Side) 14:49 Seated Hip Opener (Left Side) 15:31 Prone Shoulder & Chest Stretch (Right Side) 17:56 Prone Shoulder & Chest Stretch (Left Side) 19:56 Reclined Spinal Twist (Lower Back Release) 21:13 Savasana (Corpse Pose) 22:59 Gentle Waking & Closing Thoughts 💡 Practice Tips: Listen to Your Body: During the practice, if you feel any discomfort, please modify the pose, micro-bend your knees, or use a blanket/towel underneath you for added comfort. No Forcing, Just Observing: The core of static stretching is allowance and acceptance. Try to breathe naturally in every pose without forcing your way into it. If you enjoyed this practice, feel free to subscribe to the channel, like the video, and share it with friends who might need some relaxation. Let me know in the comments below how your body feels after this practice!