椅子瑜伽資訊 Chair Yoga

椅子瑜伽資訊 Chair Yoga 🪑 一把椅子，千種可能 與你一起 .ᐟ.ᐟ.ᐟ A chair, a thousand possibilities. with you. .ᐟ.ᐟ.ᐟ
🪑 哈達亞瑜伽學苑 認證椅子瑜伽師資群

19/08/2026

#初學者友善 ★★★☆☆

🪑 椅子下犬式 Chair Downward Dog Pose
🪑 梵：Adho Mukha Svanasana

ᐝ
準備工具： 1 張椅子與 2 顆瑜伽磚

❝步驟一：將椅子放置在距離牆面約兩個腳掌的距離，並將兩顆瑜伽磚放在椅子前方。

❝步驟二：腳跟提起，讓髂骨穩穩放在椅背橫桿上。

❝步驟三：身體向前延伸，讓胸口自然打開，雙手先扶在椅面上。

❝步驟四：視身體狀況，可將前額或下巴輕放在椅面上，雙手向前延伸至兩顆瑜伽磚，感受腋下、胸口與脊椎的伸展。

❝步驟五：將腳趾勾起，腳跟穩穩頂住牆面，增加身體的穩定性，讓脊椎向兩前延伸，維持自然呼吸，並停留幾個呼吸的時間再退出體式。

練習重點：
▪︎ 若是下腹有不舒服的狀況可墊小毛巾或毛毯
▪︎ 全程維持平穩、深長的呼吸，感受脊椎被溫柔延展。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
Props Needed：1 Chair and 2 Yoga Blocks

❝Step 1: Place the chair about two foot-lengths away from the wall. Put two blocks in front of the chair.

❝Step 2: Lift your heels and rest your hip bones firmly against the top bar of the chair back.

❝Step 3: Extend your torso forward, open your chest, and place your hands on the seat.

❝Step 4: Rest your forehead or chin on the seat. Extend your arms forward onto the blocks to stretch your chest, armpits, and spine.

❝Step 5: Flex your toes and press your heels firmly against the wall for stability. Lengthen your spine, breathe naturally, hold for a few breaths, and then gently release.

Key Tips：
▪︎ Place a small towel or blanket under your lower belly if it feels uncomfortable.
▪︎ Keep your breath smooth and deep, feeling your spine gently lengthen throughout.

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

ᐝ
📷 🖍️ Sandy
🏫哈達亞瑜伽學苑 Hrdaya Yoga第三屆畢業生 The third graduating class

ᐝ

#瑜伽 #瑜珈
#椅子瑜伽
#瑜伽老師
#台北瑜伽
#椅子下犬式

#進階 ★☆☆☆☆🪑 椅子猴王哈奴曼式 Chair Hanuman Splits Pose🪑 梵：Hanumanasanaᐝ❝步驟一：後膝靠椅座邊緣，腳背貼椅背。❝步驟二：骨盆中立，前腳掌前移至前腿伸直。❝步驟三：吸氣脊背延長，吐...
12/08/2026

#進階 ★☆☆☆☆

🪑 椅子猴王哈奴曼式 Chair Hanuman Splits Pose
🪑 梵：Hanumanasana
ᐝ
❝步驟一：後膝靠椅座邊緣，腳背貼椅背。

❝步驟二：骨盆中立，前腳掌前移至前腿伸直。

❝步驟三：吸氣脊背延長，吐氣前彎加深。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
❝ Step 1:Place the back knee at the edge of the chair seat, top of the foot on the chair back.

❝ Step 2:Keep the pelvis neutral, walk the front foot forward until the leg is straight.

❝ Step 3:Inhale to lengthen the spine, exhale to deepen the forward fold.

🪑 Let’s enjoy the joy of the chair yoga together!
🪑 All you need is a chair to practice yoga.
🪑 Share with friends and family, join the chair yoga community!
🪑 Remember to tag us, so we can see your yoga moments.

ᐝ
📷 🖍️雅喬
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第一屆畢業生 The first graduating class

ᐝ

#瑜伽 #瑜珈
#椅子瑜伽
#瑜伽老師
#桃園瑜伽
#椅子猴王哈奴曼式

#初學者友善 ★☆☆☆☆🪑 椅子新月弓箭步 Chair Crescent Lunge 🪑 梵：Anjaneyasanaᐝ先凖備兩顆磚放在雙腳的前方。❝步驟一：站在椅子前方約一步的距離，吸氣雙手向上延伸，手臂來到耳朵旁，吐氣雙手合十...
05/08/2026

#初學者友善 ★☆☆☆☆

🪑 椅子新月弓箭步 Chair Crescent Lunge
🪑 梵：Anjaneyasana

ᐝ
先凖備兩顆磚放在雙腳的前方。

❝步驟一：站在椅子前方約一步的距離，吸氣雙手向上延伸，手臂來到耳朵旁，吐氣雙手合十經過胸前慢慢來到前彎(手如果碰不到地板也沒關係，可以拿瑜伽磚幫忙)。

❝步驟二：右腳伸直，左腳腳跟顛高，慢慢的將左腳抬高，左腳往後將膝蓋、小腿放在坐墊上，你可以調整後腳的位置，以自己舒適為主哦！

❝步驟三：右腳慢慢向前調整，讓膝蓋、腳跟呈90度，手可以繼續扶著磚在右腳的兩側，記得這裡的臗都是朝向正前方。

❝步驟四：保持右腳往下踩，左腳膝蓋伸直往坐墊的方向下壓的感覺，讓左腳勾起來、腳尖尖互相交替找到後腳的發力。

❝步驟五：保持左腳腳尖、右腳踩穩，吸氣手推瑜伽磚，脊椎往前延伸的感覺，停在這裡三個呼吸，記得換邊練習看看。

🌱試著接納每一個時期的自己，吃好、睡好、對自己負責，快樂練習，就是最美好的人生。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
Prepare two blocks in front of your feet.

❝Step 1: Stand one step before the chair. Inhale, reach arms up by ears. Exhale, bring palms together and forward fold (use blocks if needed).

❝Step 2: Straighten right leg, lift left heel high, and raise left leg back to place knee and shin on the chair. Adjust back leg comfortably.

❝Step 3: Move right leg forward to form a 90° angle at knee and heel. Hands stay on blocks beside right foot. Keep hips square.

❝Step 4: Press right foot down. Straighten left knee toward the chair, alternating flexed and pointed toes to engage the back leg.

❝Step 5: Keep left toes and right foot grounded. Inhale, push blocks, and lengthen spine forward. Hold for three breaths. Repeat on the other side.

🌱Accept yourself in every phase. Eat well, sleep well, own your life, and practice joyfully—that’s the finest life.

🪑 Let’s enjoy the joy of the chair yoga together!
🪑 All you need is a chair to practice yoga.
🪑 Share with friends and family, join the chair yoga community!
🪑 Remember to tag us, so we can see your yoga moments.

ᐝ
📷 🖍️ 阿關
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第五屆畢業生 The fifth graduating class

ᐝ

#瑜珈 #瑜伽
#椅子瑜伽
#桃園瑜伽
#瑜伽老師
#椅子新月弓箭步

29/07/2026

#初學者友善 ★☆☆☆☆

🪑 椅子指南針式變化 Chair Compass Pose Var.

ᐝ
❝步驟一：面對椅子，將右腳踩在椅面正中間，雙手往前握住能穩定身體的位置，保持脊椎延展。吸氣，慢慢將右側臀部往後、往上提；吐氣，將前腳腳趾頭朝天花板方向勾起。停留五個呼吸後，將右腳掌踩回椅面中心。

❝步驟二：接著，右手往下反手抓穩椅面，吐氣，將頭部轉向左側、穿過左腋下。吸氣，胸口微微上提，再次將臀部與右腿往後、往上延伸拉長。保持呼吸順暢，右腳腳趾再次朝天花板方向勾起。記得膝蓋微彎不鎖死，在此停留五個呼吸，隨後慢慢將視線帶回前方。

❝步驟三：最後，將前腳順暢地踩回椅面，雙手扶回安全的位置。維持一吸一吐的穩定呼吸後，再安全地將腳掌抬離椅面，回到站姿。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
❝Step 1: Face the chair and step your right foot onto the center of the seat. Reach your hands forward to hold onto a stable part of the chair, keeping your spine long and extended. Inhale as you slowly send your right hip back and up. Exhale as you flex your right toes up toward the ceiling. Stay here for 5 breaths, then return your right sole flat to the center of the seat.

❝Step 2: Next, reach your right hand down to firmly grip the chair with an underhand grip. Exhale as you turn your head to the left, threading it under your left armpit. Inhale, lift your chest slightly, and lengthen your hips and right leg back and up once more. Keep your breath flowing smoothly as you flex your right toes toward the ceiling again. Keep a soft bend in your knee to avoid locking it out. Stay here for 5 breaths, then slowly bring your gaze back to the front.

❝Step 3: Finally, bring your front foot smoothly back flat onto the seat, and move your hands to a safe, secure position. Take one steady inhale and exhale, then safely lower your right foot back to the floor, returning to a standing position.

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

ᐝ
📷 力果
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第二屆畢業生 The second graduating class

ᐝ

#瑜珈 #瑜伽
#椅子瑜伽
#瑜伽老師
#高雄瑜伽
#椅子指南針式變化 .

22/07/2026

#進階 ★★★☆☆

🪑 椅子孔雀式 Chair Peacock Pose
🪑 梵：Mayurasana

ᐝ
❝步驟一：採跪姿準備，雙膝微開並向後踩地，雙手手掌放在瑜伽轉上，手指朝向椅座方向。

❝步驟二：將雙手手肘盡量併攏，彎曲手肘並置於腹部兩側。

❝步驟三：重心前傾並保持核心收緊，身體重心緩慢向前傾，將身體重量交給雙肘支撐。

❝步驟四：繼續前傾，使雙腿伸直並緩緩離開地面，保持頭部、軀幹與雙腿平行於地面。

❝步驟五： 停留3-5個呼吸時間即可退出體式。

❝步驟六：放鬆腕關節。

⚠️注意事項：
若腹部在椅子橫桿上不舒服，可放瑜伽毯或小毛巾，保持腹部舒適！

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
❝Step 1:Start in a kneeling position with knees slightly apart and toes grounded. Place your palms on the yoga block, with your fingers pointing toward the chair seat.

❝Step 2: Bring your elbows as close together as possible, bending them and resting them against the sides of your abdomen.

❝Step 3: Lean your upper body forward while keeping your core engaged. Slowly shift your weight forward, allowing your elbows to support your body weight.

❝Step 4: Continue leaning forward until your legs straighten and slowly lift off the ground, keeping your head, torso, and legs parallel to the floor.

❝Step 5: Hold the pose for 3 to 5 breaths, then slowly release.

❝Step 6: Relax and stretch your wrist joints.

⚠️ Precautions: If your abdomen feels uncomfortable resting on the chair’s crossbar, place a yoga blanket or small towel over it to ensure comfort!

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

ᐝ
📷 🖍️ Sandy
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第三屆畢業生 The third graduating class

ᐝ

#瑜伽 #瑜珈
#椅子瑜伽
#瑜伽老師
#台北瑜伽
#椅子孔雀式

#初學者友善 ★★☆☆☆🪑 椅子英雄一 Chair Warrior I🪑 梵：Virabhadrasana Iᐝ❝ 步驟一：面向椅子站立，雙手扶在椅墊兩側，雙腳向後走。讓手臂與上半身呈一直線，臀部位於腳踝正上方，來到椅子下犬式。感...
15/07/2026

#初學者友善 ★★☆☆☆

🪑 椅子英雄一 Chair Warrior I
🪑 梵：Virabhadrasana I

ᐝ
❝ 步驟一：面向椅子站立，雙手扶在椅墊兩側，雙腳向後走。讓手臂與上半身呈一直線，臀部位於腳踝正上方，來到椅子下犬式。感受雙腳穩定踩地，臀部向後上方延伸，核心微收，脊椎順暢地向前延展。

❝ 步驟二：保持身體穩定，吸氣，右腿伸直向後抬高。吐氣，右膝彎曲向前靠近胸口，同時收緊核心、微微拱背，重心前移，讓肩膀來到手腕正上方。最後，輕輕地將右腳向前踩在椅墊中央。

❝ 步驟三：調整站姿，讓右膝落在右腳踝正上方。接著調整左腳步距，讓左腿伸直、腳掌踩穩地面，並將左腳掌向外轉約45度，保持雙腿穩定發力，骨盆朝向正前方。

❝ 步驟四：吸氣，雙手向上延伸至耳朵兩側；吐氣，雙腳踩穩地面，核心微收，脊椎帶動上半身往斜後方延伸，感受力量從腳底一路傳遞到指尖。在這裡停留5個呼吸，隨後上半身回正，再換邊練習。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
❝ Step 1：Stand facing the chair. Place your hands on the sides of the seat and walk your feet back. Align your arms with your torso, keeping hips directly over your ankles in Chair Downward Dog. Press your feet firmly down, reach your hips back and up, engage your core, and lengthen your spine forward.

❝ Step 2: Find stability. Inhale, lift your right leg straight back and up. Exhale, draw your right knee to your chest, scoop your belly, round your back, and shift your weight forward until your shoulders are over your wrists. Lightly step your right foot onto the center of the seat.

❝ Step 3: Stack your right knee directly over your ankle. Adjust your left foot back, keeping the leg straight and heel grounded. Turn your left toes out 45 degrees. Keep both legs strong and square your hips forward.

❝ Step 4: Inhale, reach your arms up by your ears. Exhale, root down through your feet, engage your core, and gently arch your spine back. Feel the energy line from your feet up to your fingertips. Hold for 5 breaths, return to center, and repeat on the other side.

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

ᐝ
📷 🖍️小黛 Dai
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第一屆畢業生 The first graduating class

ᐝ

#瑜珈 #瑜伽
#椅子瑜伽
#台南瑜伽
#瑜伽老師
#椅子英雄一

🌿 國立臺灣圖書館｜CHA 帶瑜去旅行🎙️ Yoga Podcast EP.172 上線給正在教學、照顧學生卻也努力照顧自己的瑜伽老師們一起在聲音裡重新找回教學的靈感與內在節奏邀請你戴上耳機 在通勤、備課、睡前之間留一段時間給自己 ✨🎧 P...
11/07/2026

🌿 國立臺灣圖書館｜CHA 帶瑜去旅行
🎙️ Yoga Podcast EP.172 上線

給正在教學、照顧學生
卻也努力照顧自己的瑜伽老師們
一起在聲音裡
重新找回教學的靈感與內在節奏

邀請你戴上耳機 在通勤、備課、睡前之間
留一段時間給自己 ✨

🎧 Podcast 搜尋｜《友間聊癒室》

和 CHA 一起
從瑜伽、身心覺察到生活裡的平衡
慢慢走回真正的自己

#國立臺灣圖書館
#瑜伽 #瑜伽老師

08/07/2026

#進階 ★☆☆☆☆

🪑 椅子單腿烏鴉式 Chair One-Legged Crow Pose
🪑 梵：Eka Pada Bakasana

ᐝ
❝步驟一：站在椅子後方，手扶把杆，右腳跨越把杆踩在椅座上，左腳墊身體長高，脊椎延伸預備。

❝步驟二：上身前彎，雙手放椅座邊角，右腳向下踩，左腳離地，左膝彎曲跪在把杆上。（膝蓋較敏感者可墊毛巾）

❝步驟三：雙手向下推椅子，腋下向內向下夾收的力量，保持上背飽滿，再將右腳往外移出椅座，向後向上延伸。

❝步驟四：兩腳伸腳背，手肘微屈進入體式。反側再試一次。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

ᐝ
❝Step 1:Stand behind the chair, hold the barrel/handlebar with your hands, step your right foot over the handlebar and onto the chair seat, lift your body high on the ball of your left foot, and lengthen your spine to prepare.

❝Step 2: Fold your upper body forward, place both hands on the corners of the chair seat, press your right foot down to lift your left foot off the ground, and bend your left knee to kneel on the handlebar. (Those with sensitive knees can place a towel underneath.)

❝Step 3: Press your hands down into the chair, engage your underarms by squeezing them inward and downward to keep your upper back broad and full, then move your right foot outward off the chair seat and extend it backward and upward.

❝Step 4: Point the toes of both feet, slightly bend your elbows, and enter the pose. Repeat on the other side.

ᐝ
📷 🖍️ Kate
🏫 哈達亞瑜伽學苑 Hrdaya Yoga第八屆畢業生 The 8th graduating class

ᐝ

#瑜珈 #瑜伽
#椅子瑜伽
#瑜伽老師
#桃園瑜伽
#椅子單腿烏鴉式

01/07/2026

#初學者友善 ★★★☆☆

🪑 椅子後彎變化 Chair Backbend Var.
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❝步驟一：面向椅子，將左腿放進椅子中間的洞，右腿順勢勾在椅子的把杆上，膝蓋彎曲，夾緊把杆穩定。接著，將左腿往前伸直，身體坐挺。雙手來到骨盆後方撐著，轉肩、夾後背，讓上身自然挺拔。

❝步驟二：配合呼吸，吐氣時，讓左腿穩定地向上抬高，感受大腿前側力量與腹部核心的穩定。隨自己的節奏多做幾回合。最後一次，讓左腿停留在上方保持延伸。上身維持打直，雙手在胸前互抱，或做「老鷹手」；隨後上身稍微後傾，加強核心鍛鍊。

❝步驟三：接著，將左腿伸直踩地，臀部稍微往前移動，創造出後仰的空間，讓上半身順著椅背，安全地向後躺下。雙手可以在胸前合十，或是順著頭頂方向往地板延伸，打開胸口與腋下的空間。

❝步驟四：在這個躺姿後彎的動作裡，放鬆並伸展後腰與下背。停留幾個呼吸。準備起身的時，雙手抓穩椅子，核心收緊，慢慢地帶起上半身，完成練習。

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

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❝Step 1: Facing the chair, slide your left leg through the opening and hook your right leg over the crossbar, bending the knee to squeeze and stabilize. Extend your left leg forward and sit up tall. Place your hands behind your pelvis, roll your shoulders back, and lift your chest.

❝Step 2: Coordinate with your breath. Exhale to lift your left leg, feeling the engagement in your quad and core. Repeat for a few rounds at your own pace. On the last round, hold the leg high. Keep your spine long, hug your arms across your chest or take Eagle arms, then lean back slightly to challenge your core.

❝Step 3: Lower your left foot to the floor. Slide your hips forward to create space, then slowly and safely lean your upper body back over the chair. Bring your hands to prayer at your chest, or extend them overhead toward the floor to open your chest and armpits.

❝Step 4: In this supported backbend, relax and stretch your lower back. Hold for a few breaths. To come up, grip the chair, engage your core, and slowly lift your torso to finish.

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

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📷 雷夢
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第八屆畢業生 The 8th graduating class

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#瑜珈 #瑜伽
#椅子瑜伽
#瑜伽老師
#桃園瑜伽
#椅子後彎變化 .

29/06/2026

#進階 ★★★★★

🪑 椅子肘倒立 Chair Pincha Mayurasana
🪑 梵：Pincha Mayurasana

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❝步驟一：將椅子靠牆倒放，椅子下方墊兩顆瑜伽磚。

❝步驟二：跪姿，雙手抓住椅子橫桿（拳心向上），肩膀保持穩定，提起臀部，雙腳慢慢向臉的方向走近。

❝步驟三：一腳一腳向上抬起，找到核心控制。 屈膝，將胸口向前延伸，感受脊椎的後彎空間。慢慢將雙腳打直，腳趾指向天空。

❝步驟四：穩定幾個呼吸的時間之後再慢慢將一腳一腳落地，成嬰兒姿休息。

注意⚠️
▪︎ 啟動核心，避免腰部過度擠壓
▪︎ 肩膀穩定，避免聳肩
▪︎ 保持稳定的呼吸節奏

🪑 讓我們一起享受椅子瑜伽的喜悅！
🪑 只要有一把椅子，就能練習瑜伽。
🪑 轉發給親友，一起加入椅子瑜伽行列！
🪑 記得tag我們，讓我們看到你的瑜伽時刻。

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❝Step 1:Place the chair upside down against the wall, with two yoga blocks placed underneath it.

❝Step 2: Start in a kneeling position. Grip the crossbar of the chair with both hands (palms facing up). Keep your shoulders stable, lift your hips, and slowly walk your feet closer toward your face.

❝Step 3: Lift your legs up one by one, finding control through your core. Bend your knees and extend your chest forward, feeling the space for a backbend in your spine. Slowly straighten both legs, pointing your toes toward the sky.

❝Step 4: Hold and stabilize for a few breaths, then slowly lower your feet back down one by one, coming into Child's Pose to rest.

⚠️ Precautions

▪︎ Engage your core to avoid excessive pressure on your lower back.
▪︎ Keep your shoulders stable to prevent shrugging.
▪︎ Maintain a steady breathing rhythm.

🪑Let's enjoy the joy of chair yoga together!
🪑All you need is a chair to practice yoga.
🪑Share this with your friends and family, and join the chair yoga community!
🪑Remember to tag us so we can see your yoga moments.

ᐝ
📷 🖍️ Sandy
🏫 哈達亞瑜伽學苑 Hrdaya Yoga 第三屆畢業生 The third graduating class

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#瑜伽 #瑜珈
#椅子瑜伽
#瑜伽老師
#台北瑜伽
#椅子肘倒立

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