24/08/2026
🌙 每天睡前做這個動作，能溫柔活動脊椎，釋放整條背部緊繃
貓牛式 Cat-Cow Pose | Marjaryasana-Bitilasana｜陰瑜伽暖身系列
這個動作可以：
✨ 交替脊椎前彎與後彎，增加脊椎的活動度與柔軟度
✨ 打開胸口與肺部，讓呼吸更順暢深長
✨ 溫和按摩脊椎與腹部器官，促進血液循
✨ 舒緩下背、髖部與肩頸的緊繃感
✨ 跟著呼吸律動能安定心神，是很棒的暖身或收操過渡動作
✨ 有助於改善姿勢，也很適合作為靜態陰瑜伽體式之間的舒緩動作
⏰ 慢慢做 1-3 分鐘，跟著吸氣做牛式、吐氣做貓式，動作從尾椎開始，讓頭部最後才跟上 🤍 ⚠️ 若手腕、膝蓋或頸部有不適，可以在膝蓋下墊毛毯，或減少頸部活動幅度。
想要更多陰瑜伽舒緩動作，記得追蹤我 Jay · 倒立 & 瑜伽 Handstand Journey
🌙 Do this every night before bed a gentle way to move your spine and release tension along your entire back.
Cat-Cow Pose | Marjaryasana-Bitilasana｜Yin Yoga Warm-Up Series
What this pose does for you:
✨ Alternating between spinal flexion and extension increases mobility and flexibility in the spine
✨ Opens the chest and lungs, supporting deeper, fuller breathing
✨ Gently massages the spine and abdominal organs, boosting circulation
✨ Eases tension in the lower back, hips, and neck
✨ The rhythmic movement with breath has a calming effect on the mind — a wonderful warm-up or transitional flow
✨ Supports better posture and works beautifully between longer, static Yin holds
⏰ Move slowly for 1–3 minutes. Inhale into Cow, exhale into Cat let the movement start at the tailbone, with the head following last ❤️
⚠️ If your wrists, knees, or neck feel sensitive, pad your knees with a folded blanket or reduce the range of motion in the neck.
