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Natarajasana
Lord of the Dance Pose
Skill Level
Intermediate
- Tighten and beautify your back
- Develop a sense of balance and makes your body movement beautiful
- Strengthen and tone leg muscles and ankle
- Stimulate and improve function in your shoulders, ribs, and spinal cord
- Stretches your shoulders, chest, thighs, hip joint, and abdomen
- Gluteal muscles, quadriceps, hamstrings
- 背中を引き締めキレイな後姿を作ってくれる
- バランス感覚を発達させ身のこなしを綺麗にする
- 脚の筋肉、足首調子を整え強化する
- 肩胛骨(けんこうこつ)、脊髄(せきずい)全体を刺激し機能が増進
- 肩、胸、太腿、鼠蹊部(そけいぶ)、腹部のストレッチ
- 臀筋、大腿四頭筋、ハムストリングス
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Virabhadrasana II
Warrior II
Skill Level
Intermediate
- Shapes and strengthens your legs & back which improves stability and flexibility
- Preparation for advanced forward bending poses
- Relieves stiffness in neck, shoulders, and upper back
- Increases lung capacity and keeps the internal organs in good condition
- Strengthens the nervous system and spinal cord
- 足と背中を整形して強化し、安定性と柔軟性を向上
- 高度な前屈ポーズの準備
- 首、肩、背中のこわばりを軽減
- 肺容量を増加させ、内臓を良好な状態に保つ
- 神経系と脊髄を強化
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Virabhadrasana I
Warrior I
Skill Level
Intermediate
- Pelvic correction, pelvic plate muscle, rectus abdominis muscle strengthening
- Make your hips, knees and ankles flexible
- Open hips, stretch back, tighten and strengthen leg muscles
- Strong effect on hamstrings
- Improvement of stiff shoulders
- 骨盤矯正、骨盤底筋、腹直筋の強化
- お尻、膝、足首を柔軟にする
- 股関節を開き、背中を伸ばし、脚の筋肉を引締め強化する
- ハムストリングに強く作用
- 肩こりの改善
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Pascimottanasana
Seated Forward Bend
Skill Level
Beginner
- Diabetes (helps rejuvenate the pancreas)
- Activates liver, pancreas, spleen, kidney, and abdominal organs
- Regular exercise prevents heart disease (increases blood flow to the heart)
- Stretch suitable for posterior body (especially calf muscle and spine)
- Calm down and reduce stress
- 糖尿病(膵臓の若返りに役立ちます)
- 肝臓、膵臓、脾臓、腎臓、腹部の臓器を活性化
- 定期的な練習は心臓病を防ぐ(心臓への血流を増加させます)
- 後部身体(特にふくらはぎの筋肉と脊椎)に適したストレッチ
- 心を落ち着かせてストレスを軽減
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Parivritta Janu Sirsasana
Revolved Head To Knee Pose
Skill Level
Advanced
Intermediate
- Relaxes the muscles around the ribs and deepens breathing.
- Enhances hip joint flexibility and outer rotation.
- Relieves stiff shoulders and back pain.
- Stretches the spine, spinal cord, shoulders, buttocks, hamstring stretch liver and kidney. This improves digestive function and activates the abdominal tissues.
- A very comfortable pose that restores the original degree of freedom by adding a complex stretch to the spine.
- 肋骨周りの筋肉を緩め呼吸を深める
- 股関節を外回しする柔軟性強化
- 肩こり腰痛の緩和
- 背骨、脊髄、肩、お尻、ハムストリングスのストレッチ肝臓や腎臓など腹部組織の活性化・消化機能の改善
- 固まった現代人の背骨に複雑なストレッチを加えて、本来の自由度を取り戻させてくれる、とても気持ち良いポーズ
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Gomukhasana
Cow Face Pose
Skill Level
Advanced
Intermediate
- Adjusts your left and right balance
- Flexibility around shoulders and increased range of motion, tightening of second arm
- Helps lower back pain, stiff shoulders, sciatica
- Increase the flexibility of the hip joint and the outside of the thigh
- Useful for pelvic adjustment by stretching around the pelvis
- 左右のバランスを整える
- 肩周りの柔軟性と可動域の拡大、二の腕の引き締め
- 腰痛、肩こり、座骨神経痛
- 股関節、太ももの外側の柔軟性を高める
- 骨盤まわりをストレッチすることで骨盤調整に役立つ
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Setubandhasana
Bridge Pose
Skill Level
Beginner
- Improve indigestion and constipation, strengthens abdominal organs
- Effective for pelvic floor muscle training
- Improves shoulder, knee and back flexibility
- Good for the respiratory system
- Activates head circulation
- 消化不良および便秘改善、腹部器官を強化する
- 骨盤底筋のトレーニングに効果
- 肩、膝と背中の柔軟性を向上
- 呼吸器系に良い
- 頭部の循環を活性化