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来!让我们在椅上寻找瑜伽!Come! Let’s Do Yoga with the Chair!

2017-03-18 07:54:09 justyoga 33

椅上瑜伽是一种温和的瑜伽练习方式。练习时,学生是坐在椅子上或利用椅子的支撑站立着。通常,椅上瑜伽的体式都是从哈达瑜伽改编而来的。坐在椅上时,练习者可以做扭转、髋部伸展、前弯、和温和后弯的动作。由于椅上瑜伽练习可以帮助练习者增强身体的柔韧性和对个人的身体意识,它是一种很棒的练习方法,适合任何人。


Chair yoga is a gentle form of yoga that is practiced by sitting on a chair, or standing with the support of a chair. The poses or asanas are often adapted from Hatha yoga poses. While sitting on chairs, students can do various twists, hip stretches, forward bends and mild backbends. Chair yoga is a great practise for everyone, as it deepens their flexibility and personal body awareness.

椅上瑜伽可以帮助练习者解决多种健康问题,如高血压、焦虑、慢性疲劳综合症、关节炎、头晕、多发性硬化症、骨质疏松症、腕管综合征、临床忧郁症和慢性疼痛。


Chair yoga has helped people with many health issues including: hypertension (high blood pressure), anxiety, chronic fatigue syndrome, arthritis, vertigo (medical), multiple sclerosis, Osteoporosis, Osteopenia, carpal tunnel syndrome, clinical depression, and chronic pain.

今天就给大家分享几个椅上瑜伽的练习方法

Today, we will share some yoga practices with the help of the chair:

1 猫式-牛式 Chair Cat-Cow Stretch 

稳坐椅上,脊柱延伸,双脚着地。双手放置双膝上或大腿上。

吸气,(身体向后)弯曲你的脊柱,将你的肩膀向后向下拉,把你的肩胛骨向背部方向推。这是牛式。

呼气,拱背,把下巴贴近你的胸部,肩膀和头往前。这是猫式。

牛式和猫式交替进行,吸气,牛式;呼气,猫式。五个呼吸。

Come to sit on a chair with the spine long and both feet on the floor. Place your hands on your knees or the tops of your thighs.

On an inhale, arch your spine and roll your shoulders down and back, bringing your shoulder blades onto your back. This is cow position.

On an exhale, round your spine and drop your chin to your chest, letting the shoulder and head come forward. This is cat position.

Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2 手臂上举式 Chair Raised Hands Pose  Urdhva Hastasana

吸气,双臂上举,向天花板方向延伸。

当双手往上延伸时,肩胛骨尽量沿背部向下移动。同时,坐骨稳固椅上,感觉身体是从坐骨开始往指尖延伸的。

On an inhalation, raise your arms toward the ceiling.

Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. Anchor your sit bones in your chair and reach up from there.

3 前屈伸展式 Chair Forward Bend Uttanasana

呼气,身体往前折叠,落在腿上。

如双手能碰到地面,停在那里。同时,让头部自然下垂,放松。

吸气,举起双臂,高举过头。

重复上述动作,移动时注意呼吸的协调。

On an exhalation, come into a forward bend over the legs.

Let the hands rest on the floor if they reach it. Let the head hang heavy.

On an inhalation, raise the arms up over the head.

Repeat this movement between a raised arms position and a forward fold several times, moving with breath.

4 侧角式 Chair Extended Side Angle

 Utthita Parsvakonasana

完成最后一个前弯时,身体保持折叠。

左手指尖放置在你左脚外部的地上。

吸气,打开胸腔,身体往右扭转,右手高举,眼睛注视天花板。这是椅上的侧角式。在这个体式上停留几个呼吸的时间。

呼气时,右手放下。

如果你觉得把左手置于地上有困难,可以使用瑜伽砖,或把左手放在左膝上,然后往右扭转身体。

加强体式:把左手指尖放在右脚外侧,然后再向右扭转身体。

反方向练习。右手下,左手上,扭转身体。

After your final forward bend, stay folded.

Bring your left fingertips to the floor on the outside of your left foot.

Open your chest as you twist to the right on an inhale, bringing your right arm and gaze up to the ceiling. This is your chair version of extended side angle pose. Hold here for several breaths. Bring the right arm down on an exhale.

If your left hand doesn't come easily to the floor, place a block under it or bring it to your left knee instead and twist from there.

For a more intense twist, bring the left fingertips to the outside of the right foot (pictured here) before twisting.

Do the same position with the right arm down and the left arm up.

5 鸽王式 Chair Pigeon 

Eka Pada Rajakapotasana

回到坐姿。

把右脚腕放在左大腿上,膝盖和脚腕成一直线。保持3到5个呼吸。

加强体式:在上述体式下,身体往前折叠,然后坐起,重复另一侧。

Come back up to sit.

Bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Hold this chair pigeon for three to five breaths.

You may forward bend to intensify the stretch if you like. Repeat with the left leg up.

如果你对这些椅上瑜伽体式感兴趣,

想了解更多,

请参与我们的椅上瑜伽课程。



If you are interested in these Chair Yoga asanas, and want to learn more of them, please join our Chair Yoga classes by Mayank.

老师介绍  About the Teacher

Mayank Yadav


关于我们

With its root in South Indian Bangalore, Just Yoga has developed a distinctive and non-dogmatic approach to yoga through three generations of yoga teachings. Based on traditional foundations, while inspired by new generations of technology, Just Yoga offers you a simplified yet effective approach to our modern hectic lifestyle!

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