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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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Parsvottaanasana
Intense side stretch
Skill Level
Beginner
Intermediate
- Removes muscle stiffness in the legs, buttocks, hips and hamstring. It also helps with leg tightening, strengthening and flexibility
- The internal organs are contracted, activated, and the condition is adjusted
- Improve stiff shoulders, stoops, and posture
- When the pose is done correctly, the shoulders are pulled back enough to facilitate deep breathing
- Blood circulation from heart to head
- 足と尻の筋肉のこりを取り除き 股関節ハムストリ ング、脚の引締め強化柔軟にする
- 内臓を収縮させ活性化し調子が整う
- 肩こり、猫背、姿勢の改善
- 正しいポーズでは 肩が十分に後へ引き上げられるので 深い呼吸が容易になる
- 心臓から頭へ血液の循環
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Parivritha Trikonasana
Revolved Triangle Pose
Skill Level
Intermediate
- Strengthen buttocks, thighs, and calf muscles
- Improves spinal and back muscle function by improving spinal circulation
- The twist stimulates and activates the internal and digestive organs.
- Continued practice is effective in tightening around the stomach
- Improve balance and prepare for other twist poses
- 尻、もも、ふくらはぎの筋肉を強め整える
- 脊椎(せきつい)血行が良くなり背骨および背中の筋肉の機能を整える
- ツイストによって、内臓、消化器官に刺激を与え、活性化します
- 継続して練習することでお腹周りの引き締めに効果あり
- バランス感覚向上、他のツイストポーズの準備
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Utkatasana
Chair Pose
Skill Level
Beginner
- Stretches the back to remove stiff shoulders
- Effective in correcting mild foot distortion
- Lifts the diaphragm and the chest is widened which develops the pectoral muscle.
- Stabilizes and strengthens the trunk, entire leg, and waist
- Helps regain a sense of stability in the waist. Sends heat to sooth and warm the nerve flow (the back has one of the autonomic nerves, the para-switching nerve, that turns on the relaxation switch)
- 肩のこりを取り背中のストレッチ
- 軽度の足の歪みの矯正に効果
- 横隔膜が引き上げられ、胸が十分広げられるので胸筋も発達する
- 体幹部、脚全体、腰を安定させ強化する
- 腰に安定感を取り戻し、熱を送って神経の流れをスムーズにし温める(腰には自律神経のひとつ、リラックスのスイッチをオンにする副交換神経が流れている)
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Parivritha Utkatasana
Revolved Chair Pose
Skill Level
Intermediate
- Tightens the shin, inner thigh, and calf muscles
- Creates waist constriction
- Tightens the spine and lower back by adjusting the distortion of the entire body
- By twisting the body, the internal organs are stimulated. The blood flow is lightly compressed in the internal organs and when the twist is restored it flows out all at once. The blood flow improves and the internal organs are worked.
- スネ、内モモ、ふくらはぎの引き締め
- ウエストを引き締めくびれを作る
- 背骨、腰を柔軟にし体全体のゆがみを調整し引き締める
- 体を捻ることで内臓が刺激され、捻りを戻す際に軽 く圧迫されていた内臓の血流が一気に流れるので、 血流が良くなり、内臓の働きが良くなる。
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Ardha Matsyendrasana
Half Spinal Twist Pose
Skill Level
Advanced
Beginner
Intermediate
- Good for the sciatic nerve
- Very useful for diabetes
- Loosen back and shoulder stiffness
- Activates abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- 坐骨神経に良い
- 糖尿病に非常に役立つ
- 背中、肩のコリをほぐす
- 腹部臓器を活性化する
- 足首、膝、腰、肩の硬直を軽減
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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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Tryangamukhaikapada Pascimottanasana
Intense Three-Limb Stretch
Skill Level
Intermediate
- Strengthen and corrects muscles in the abdomen, waist, and legs
- Activates abdominal organs, digestive disorders and gastrointestinal disorders
- Stretch of the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
- Intestinal psoas muscle strengthening (also called “deep abdominal muscles” plays a very important role in exercise)
- Strengthen back muscles and spinal cord
- 腹部、腰、脚の筋肉強化し矯正する
- 腹部臓器を活性化し、消化器疾患や胃腸障害
- 太ももの前側(大腿四頭筋)、ハムストリング、大臀筋、股関節内旋のストレッチ
- 腸腰筋強化(「深腹筋」とも呼ばれ運動に非常に重要な働きをしている)
- 背中の筋肉と脊髄を強化
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Bhujangasana
Cobra Pose
Skill Level
Beginner
- Keeps the abdomen very strong and healthy
- Strengthen the entire spine and increase flexibility
- Eliminates sciatica, lower back, neck and breathing problems
- Acts on the pancreas, spleen and liver
- Hip-up with muscle strengthening of the buttocks
- 腹部を非常に強く元気に保ちます
- 脊椎全体を強化し、柔軟性を高めます
- 坐骨神経痛、腰、首、呼吸の問題を解消
- 膵臓、脾臓、肝臓に作用します
- お尻の筋肉強化によるヒップアップ