🌙 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.
Yoga with Jay
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嗨，Yogis，我是 Jay｜專職瑜伽老師
放鬆時練陰瑜伽，挑戰自己時練手倒立 🤸♀️🧘
墾丁海洋瑜伽 創辦人｜現居北部
歡迎跟著我，找到屬於你的瑜伽節奏
透過瑜珈練習重新與您的身心靈聯繫
安排自己的時間練習
🌸 我以溫和與循序漸進的方式訓練身體，可增強你的肌力與有效提升身體柔軟度，來達到身心靈的放鬆，幫助您實現健康的身心，並在生活中找到平衡。🌸
📍台灣墾丁🇹🇼
Reconnect your body and mind through yoga
Arrange your own time to practice
🌸
I teach yoga in a gentle and gradual way, helping you improve your muscle strength, flexibility and relax the mind, helping you achieve a healthy body and mind, and find yourself and your balance in your life.
🌸
📍 Kenting, Taiwan 🇹🇼
最近發現了一件瑜伽服
試穿過後想推薦給你 ❤️
X美背設計背肌練了就該露出來
心型提臀穿上真的有差
布料吸汗服貼，倒立也不跑位
如果你也在找一套練習穿的
可以參考看看 WHAT O LOVE
Top：EmbodyＸ美背運動背心 - 白沙灰
Bottom: Embody 愛心蜜桃臀線緊身褲－白沙灰
🔗 連結在限動
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Found a yoga set recently
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The open back design shows off your back muscles
the heart shaped lift actually makes a difference
fabric stays put through every inversion no shifting
If you’re looking for something to practice in
this one’s worth trying WHAT O LOVE
Top：Embody X Back Sports Bra - Sand Grey
Bottom: Embody Heart Peach Leggings - Sand Grey
✨Use code yogawithjay for 10% off
👉Stack it for an extra 5% on new arrivals ❤️
#瑜伽練習 #運動穿搭
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臺北
Kenting