中文：幻椅式
英文：Chair Pose
Ankles together, knees together.
腳踝併攏，雙膝併攏。
Bend the knees till the thighs are parallel to the floor.
屈膝至大腿與地面平行。
Stretch the arms straight over the head and join the palms.
伸直手臂過頭，合掌。
This asana is like sitting on an imaginary chair.
這個體式如同坐在一把假想的椅子上。
Arms reach upward with force.
手臂用力向上伸直。
Sacrum and tailbone pull down to lengthen your spine.
骶骨和尾骨向下拉長脊椎。
Benefits: The pose removes stiffness in the shoulders and corrects any minor deformities in the legs. The ankles become strong and the leg muscles develop evenly. The diaphragm is lifted up and this gives a gentle massage to the heart. The abdominal organs and the back are toned, and the chest is developed by being fully expanded.
功效：這個體式緩解肩部僵硬，糾正腿部任何細微的畸形。踝骨日益強壯，腿部肌肉也得到均衡的發展。提升橫膈膜，心臟也得到輕柔的按摩。增強腹部器官和背部，完全擴展了胸部。
