Name: 20 分鐘全身伸展/瑜伽，緩解壓力和焦慮 (20 min Full Body STRETCH/YOGA for STRESS & ANXIETY Relief)
Uploaded: 2025-02-28T15:49:48.000Z
Duration: 20 min 56 s

Hey guys, thank you so much for joining me today.

嘿，夥計們，非常感謝你們今天來參加我的節目。

Today, I wanted to bring you a quick little yoga or stretch session that is perfect for stress relief.

今天，我想給大家帶來一個快速的小瑜伽或伸展訓練，非常適合緩解壓力。

反身代名詞

So you can do this first thing in the morning or it's really perfect before you go to bed to kind of calm yourself down.

所以，你可以在早上第一件事就是做這個，或者在睡前做這個，讓自己平靜下來，這真的很完美。

This whole stretch session isn't going to be too intense, very light stretches, but we are going to be focusing a lot on our breath.

整個拉伸過程不會太激烈，只是非常輕微的拉伸，但我們會非常注重呼吸。

So make sure you are breathing throughout this entire stretch session.

是以，請確保在整個拉伸過程中你都在呼吸。

You don't need any equipment, besides if you have some yoga blocks or something to help prop you up in some of the positions, you might want that and also of course a mat beneath you so that you don't hurt any of your body parts as we are going to be on the floor.

你不需要任何設備，但如果你有一些瑜伽塊或其他東西，可以幫助你在某些體位上支撐起來，你可能會需要這些東西，當然，你下面還需要一個墊子，這樣你就不會傷害到身體的任何部位，因為我們將在地板上進行練習。

All right, so we're first going to start off on the ground.

You can either be cross-legged, sitting on your knees, whatever is most comfortable for you.

你可以盤腿，也可以跪坐，只要你覺得最舒服就行。

And we're first going to start off by doing 10 deep breaths together.

首先，我們要一起做 10 次深呼吸。

So nice big inhales and nice big exhales in through the nose and out through the mouth.

大口吸氣，大口呼氣，從鼻子吸入，從嘴巴呼出。

Try to relax your whole body, release any tension.

試著放鬆全身，釋放任何緊張情緒。

We're going to do four big circles one way.

Alright, bring your head back up to center.

We're just going to bring our shoulders up.

在這裡做幾個漂亮的滾肩動作。

Just try and loosen the shoulders a little bit.

Alright, we're going to come into a child's pose.

好了，我們來擺一個孩子的姿勢。

你可以根據自己的喜好隨意調整。

Try to reach those fingertips as far as you can forward.

And just take some nice deep breaths here.

Now we're going to try and make this one big nice fluid movement.

現在，我們要試著做一個流暢的大動作。

所以，就像滾過去，再滾回來。

Alright, we're going to press back up into down dog.

Again, do whatever feels best for you here.

還是那句話，做你覺得最合適的事。

You can keep your leg at a 90 degree angle if you really want to feel that stretch in the glute.

如果你真的想感受到臀部的拉伸，可以將腿保持 90 度角。

Or if you want to take it nice and easy, just bring the foot in closer to your body.

或者，如果你想慢慢來，只需將腳靠近身體。

But make sure you're sitting right over top of that hip.

但要確保你坐在臀部的正上方。

You're feeling the stretch in your hip flexor.

If you can place your forehead on the mat, that's great.

如果你能把額頭放在墊子上，那就太好了。

If you have a yoga block, this is where you should use it.

如果您有瑜伽塊，就應該在這裡使用。

Alright, and slowly bring yourself back up.

And slowly allow yourself to come out of it.

We're going to go right back into a down dog.

同樣，你也可以在這裡踩腳踏板。

And we're going to bring our left leg up now.

And bring the leg through into pigeon pose.

Make sure you're right over top of that hip.

You can bring your legs in front of you now.

We're going to take just a nice and easy forward fold.

我們要做的只是一個漂亮而簡單的前折。

字幕列表影片播放

20 分鐘全身伸展/瑜伽，緩解壓力和焦慮 (20 min Full Body STRETCH/YOGA for STRESS & ANXIETY Relief)

intense

stretch

slightly

straight