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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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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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Viparita Virabhadrasana
Reverse Warrior
Skill Level
Advanced
- Strengthen and stretch legs, groin, waist, shoulders, arms, and sides.
- Improves flexibility of spine, inner thigh, ankle and chest
- Deep stretch the torso
- Increases systemic blood flow
- Regular practice of this pose will strengthen the core and help reduce back pain
- 脚、脚の付け根、腰、肩、腕、腰の側面を強化し、伸ばす
- 脊椎、内モモ、足首、胸部の柔軟性を向上
- 胴体への深いストレッチ
- 全身の血流を増加
- このポーズを定期的に練習すると、コアが強化し腰痛の緩和に役立つ
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Adhomukha Shvanasana
Downward Facing Dog Pose
Skill Level
Beginner
- It has good effects on the whole body, such as improvement of high blood pressure/hypotension, relief of joint and feet pain and stiffness, relieves stiffness around shoulder blades and arthritis of shoulders, and balances the mind and body which reduces stress.
- By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles.
- You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
- People who still can't do a headstand can expect a similar effects with this pose (the head and upper body are lowered, upper body can be fully stretched and can be well-circulated without straining the heart.)
- 高血圧／低血圧の改善、関節や足の痛み・こりの緩和、肩甲骨周辺のこりや肩の関節炎の緩和など、全身に良い効果をもたらし、心身のバランスを整え、ストレスを軽減してくれる
- 手と足で全身のバランスを取ることで、手足や腕、骨盤や腰、肩や背中、背筋など、体のあらゆるポイントのバランス感覚が養える
- 二の腕・胸・太もも・お尻といった気になる部分にも適度なエクササイズになるので、継続して行うことで体のシェイプアップ効果も期待できる
- ヘッドスタンドがまだできない人も、このポーズでほぼ同様の効果が期待できます。(頭と上半身を下げるので、上体を十分に伸ばしながら心臓に負担なく、上半身の血行を良くすることができる)
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Malasana
Garland Pose
Skill Level
Beginner
- Trains muscles by the pelvis and pelvic plate muscle
- Posture improvement, shape up effect around the stomach
- Good for menstrual pain, gynecological problems, and constipation
- Strengthen/stretches the ankles, hips, back & shoulders
- Helps expel what should be discharged from the body. Stimulates the digestive tract and raising metabolism. Effective when you eat too much or drink too much.
- 骨盤周りの筋肉、骨盤底筋を鍛える
- 姿勢改善、お腹周りのシェイプアップ効果
- 生理痛、婦人科系の不調、便秘解消
- 足首、股関節、背中、肩のストレッチ強化
- 体外に排出されるべきものを出しやすくしてくれるほか、消化器官を刺激し 基礎代謝を上げる効果が あり、食べ過ぎ飲み過ぎてしまった時に効果的
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Kurmasana
Tortoise Pose
Skill Level
Intermediate
- Calming and relaxing after a busy day
- Releases stress and refreshes
- Improves pelvis and hip strain, improves flexibility, prevents and relieves back pain because you can stretch your waist that is shrinking and stiff
- Smooths blood circulation to the abdomen, lower back, and back. Also prevents swelling, constipation, improves coldness, and relieves menstrual pain.
- Trains your pelvic plate muscles
- When you want to get a deep sleep in a relaxed state, breathe deeply before going to bed to improve sleep quality. Even works on nights when you can't sleep
- 忙しかった1日の後などに心を落ち着かせリラックスさせる効果
- ストレスリリース、リフレッシュ効果
- 縮んで凝り固まっている腰をストレッチすることができるので骨盤や股関節の歪みが改善され柔軟性UP、腰痛予防、緩和
- 腹部や腰、背中への血液循環がスムーズになるので、むくみ予防、便秘、冷えの改善、生理痛の緩和になる
- 骨盤底筋を鍛える
- 眠れない夜にも◎リラックスした状態で深い眠りにつきたい時寝る前に深い呼吸をしながらやると睡眠の質が向上する
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Pavana Muktasana
Wind Relieving Pose
Skill Level
Beginner
- The pressure from this pose helps relieve gas in the internal organs and eliminate constipation
- Stimulates and activates the internal organs by compressing the body
- Lumbar stretched, mild back pain and fatigue recovery
- Strengthens the neck muscles, abdominal muscles, and shapes up the stomach
- Correction of the pelvis and spine
- 内臓を圧迫刺激ガスが溜まったことでの膨満感、便秘解消、整腸効果し活性化する
- 腰部が伸ばされ、軽い腰痛や疲れの回復
- 首の筋肉の強化、腹筋を強化、お腹回りのシェイプアップ
- 骨盤、背骨の矯正