解放脊椎記憶！20分鐘【昆達里尼渦旋呼吸】20min Guided Kundalini Vortex Breathwork

YO！ 我是Ed，今天要帶你進入一個非常特別的練習，Kundalini Vortex，Kundalini 漩渦呼吸，如果你最近覺得整個人卡住，腦袋汙汙的，注意力散掉，或者你能感覺到壓力

其實都堆在脊椎裡，卻一直找不到出口，這支影片就是為你設計的，之前的Kundalini練習是，脊椎伸展然後內捲，那這一次呢我們要左右旋轉，把脊椎變成一個漩渦，把壓力全部都釋放出來

好，我們來說一下怎麼做，在開始前有個重點，這個練習雙腳必須著地，最好坐在椅子邊緣，讓腳與地面呈90度角，這樣才能確保你的脊椎有最強的支撐力，讓旋轉動作更安全更有效率，我們一共會進行四輪

在第一第二輪裡面我們是脊椎旋轉，我們會利用手撐著大腿內側，來創造穩定的旋轉向上的空間，第一輪慢速找感覺，第二輪我們就開始加速，到了第三輪就是快速節奏，但我們會恢復正常的呼吸風格，不用左右旋轉

前三輪都鼻進嘴出，就讓先前的漩渦能量自然放大，然後在第四輪就是深度整合，這是非常關鍵的一步，我們就會回到平穩的，規律的六秒進六秒出的呼吸，全過程比進比出，將剛才被喚醒的熱能均勻的分配

融入到全身神經系統，記住幾個關鍵，頭跟脖子不要刻意大幅旋轉，重點永遠在於脊椎內部的旋轉感，不是在甩頭，轉向左邊時，右手推住右大腿內側作為支點，轉向右邊時

換左手推左大腿內側，這不是表演，也不要你去強行突破什麼，只要你能呼吸，你就能做得到，現在請調整好你的坐姿，脊椎拉長，雙手放在膝蓋

準備好喚醒你的內在漩渦了嗎，Round 1，漩渦呼吸，吸氣，向左轉，吐氣，回到中間，吸氣

向右轉，吐氣，回到中間，延伸脊椎內部的空間感，脊椎自然向上延伸，動作不用急，當手掌推向大腿時，感覺脊椎像彈簧一樣被拉長

被喚醒

還有十下

五，4，3

1，現在深吸一口氣，回到正中，胸口自然抬起，輕輕穩住骨盆底肌的能量，讓注意力沿著脊椎向上集中，再閉氣20秒，3

2，1，慢慢吐氣，然後閉氣，放鬆60秒

在這個安靜裡感受脊椎的震動

還有30秒

再一次吸氣，然後閉氣15秒

3，2，1，氣吐掉，第一輪漩渦呼吸結束，Round 2，加速漩渦呼吸，吸

左轉，回正，吸，右轉，回正

稍微加大手部推腿的力量，讓脊椎開始像一個有節奏的方骨

吸氣時感覺能量往中軸集中，呼氣時把深層的壓力往外釋放

還有十下

4，3，2，1，深吸一口氣，然後回正，胸口開啟，穩住核心與骨盆底肌

讓能量向上整合，停留20秒，3，2，1，慢慢吐氣，讓肩膀臉部完全鬆掉，我們在這裡面休息90秒

持續保持，放鬆狀態

還有三十秒，3，2，1，再次吸氣然後閉氣15秒

3，2，1，氣放掉，旋輪呼吸第二輪結束，Round 3，快速動能呼吸開始，吸吐

進入最快的節奏，呼吸吐氣時都放鬆不要用力

還有十下，5，4，3，2，1，深吸一口氣，胸口自然抬起

輕輕穩住骨盆底肌與核心，感受整個脊椎的能量集中，停留20秒

3，2，1 氣，輕輕放掉，身體完全放鬆，2分鐘，停留在這安靜與清晰裡

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，優優獨播劇場——YoYo Television Series Exclusive，還有30秒

3 2 1，再次吸氣，然後閉氣15秒，3 2 1，氣，吐掉放掉，讓呼吸回到自然

最後一輪追加的bonus，好，其實我們現在不用再做任何事情了，不需要再旋轉，也不用再用力，只要做好，脊椎自然拉長，我們現在開始進入一個很簡單的呼吸節奏

吸氣六秒，吐氣六秒，在整個過程中，不用調整，不用追求感覺，讓身體自己，想要感受什麼就感受什麼，我們會持續這樣做五分鐘

六秒進出，脊椎不用動，就正常鼻進鼻出呼吸就好，接下來就將我們努力創造出的能量，融入到我們的體內，好，那我們開始吧，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Zither Harp，優優獨播劇場——YoYo Television Series Exclusive

優優獨播劇場——YoYo Television Series Exclusive

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啊，啊

啊，啊

啊，啊，中文字幕——YK，i know you

呼吸，好，現在讓呼吸自然地回到你平常的節奏，花一點時間感受你現在的狀態，你的頭腦是否更清醒，脊椎周圍是否有一種溫暖，通透或細微流動的感覺，你不需要去分析它，只要知道身體記得

我們剛才透過，脊椎的旋轉與韻律的呼吸，重新喚醒，並整理了你的自律神經系統，這不是亢奮，這是一種穩定，清晰，很好的狀態

你可以把這種感覺，帶進接下來的工作，對話，還有生命裡，如果這樣的練習對你有幫助，你可以按贊，訂閱，然後也分享給那些需要在高壓中保持清醒的人

如果你願意也歡迎留言告訴我，此刻你的身體感覺是偏溫熱還是偏清爽，還是微微的麻感呢，好我們下次見，用呼吸回到你自己的節奏裡

Yo! I'm Ed. Today I'll guide you through a special practice. Kundalini Vortex. Kundalini Vortex Breathing. If you've been feeling stuck lately, with a foggy mind or scattered focus, or you feel stress

building up in your spine with no way out, this video is for you. In our previous Kundalini practice, we extended and curled the spine. This time, we'll rotate side to side, turning the spine into a vortex to release all that stress.

Let's go over how it works. One important point before we begin: keep both feet on the floor. Ideally, sit near the edge of a chair, with your lower legs perpendicular to the floor. This gives your spine a strong, stable base for safer, more effective rotation. We'll do four rounds.

In rounds one and two, we'll rotate the spine. Press your hands against your inner thighs for support as you rotate and lengthen upward. Start slowly in round one to get a feel for it. In round two, we'll speed up. Round three uses a fast rhythm, but we'll return to our usual breathing style, without rotating side to side.

For the first three rounds, inhale through your nose and exhale through your mouth. Let the vortex energy naturally build. Round four is for deep integration. This step is essential. We'll return to steady, rhythmic breathing: six seconds in, six seconds out. Breathe through your nose throughout this round. Let the warmth you've awakened spread evenly

throughout your nervous system. Remember these key points: avoid big, forced movements of your head and neck. Focus on the rotation within your spine, not on swinging your head. As you turn left, press your right hand against your right inner thigh for support. As you turn right,

switch to your left hand and left inner thigh. This isn't a performance. You don't need to force a breakthrough. If you can breathe, you can do this. Now adjust your seated position. Lengthen your spine. Rest your hands on your knees.

Ready to awaken your inner vortex? Round 1. Vortex Breathing. Breathe in. Turn left. Breathe out. Return to center. Breathe in.

Turn right. Breathe out. Return to center. Create space within your spine. Let your spine lengthen naturally upward. Take your time. As your palm presses against your thigh, feel your spine lengthen like a spring

and awaken.

Ten more.

5. 4. 3.

1. Now breathe in deeply. Return to center. Let your chest lift naturally. Gently engage your pelvic floor. Focus your attention upward along your spine. Hold for 20 seconds. 3.

2. 1. Exhale slowly. Hold. Relax for 60 seconds.

Feel your spine vibrating in the stillness.

30 seconds left.

Breathe in again. Hold for 15 seconds.

3. 2. 1. Exhale fully. That completes round one of Vortex Breathing. Round 2. Faster Vortex Breathing. Breathe in.

Turn left. Return to center. Breathe in. Turn right. Return to center.

Press your hands a little more firmly against your thighs. Let your spine move with a steady rhythm.

As you inhale, feel energy gather along your centerline. As you exhale, release deep tension.

Ten more.

4. 3. 2. 1. Breathe in deeply. Return to center. Open your chest. Engage your core and pelvic floor.

Let the energy gather and rise. Hold for 20 seconds 3 2 1 Exhale slowly Relax your shoulders and face completely Rest here for 90 seconds

Stay relaxed

30 seconds left 3 2 1 Breathe in again, then hold for 15 seconds

3 2 1 Exhale Spinal rotation breathing: round two complete Round 3 Begin rapid energizing breaths In, out

Go as fast as you can Keep each inhale and exhale relaxed; don't force it

Ten more breaths 5 4 3 2 1 Breathe in deeply Let your chest rise naturally

Gently engage your pelvic floor and core Feel the energy gather along your spine Hold for 20 seconds

3 2 1 Exhale gently Relax your whole body For two minutes Rest in this stillness and clarity

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3, 2, 1 Breathe in again, then hold for 15 seconds 3, 2, 1 Exhale, let go, and let your breathing return to normal

One final bonus round Okay There's nothing more we need to do now No more rotating No more effort Just sit comfortably Let your spine lengthen naturally Now we'll settle into a simple breathing rhythm

Breathe in for six seconds Exhale for six seconds Throughout this practice There's no need to adjust anything Don't chase any sensations Let your body feel whatever arises We'll continue for five minutes

Six seconds in, six seconds out Keep your spine still Simply breathe in and out through your nose Now let the energy we've worked to create settle into your body Okay Let's begin Please like, subscribe, share, and donate to support Mingjing and Diandian

Zither Harp YoYo Television Series Exclusive

YoYo Television Series Exclusive

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Ah Ah Chinese subtitles by YK I know you

Breathe Now let your breathing return to its usual rhythm Take a moment to notice how you feel Does your mind feel clearer? Is there warmth around your spine? A sense of openness or subtle movement? You don't need to analyze it Just know that your body remembers

Through spinal rotation and rhythmic breathing we've reawakened and rebalanced your autonomic nervous system This isn't overstimulation It's a sense of steadiness Clarity And well-being

You can carry this feeling into your work your conversations and your life If this practice helped you Please like Subscribe And share it with anyone who needs clarity under pressure

Feel free to leave a comment Does your body feel warm or refreshed right now? Or is there a slight tingling? Okay, see you next time Let your breath bring you back to your own rhythm