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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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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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Baddhakonasana
Bound Angle Pose
Skill Level
Beginner
- Improvement of sciatica
- Helps with menstrual pain, irregular menstruation, constipation improvement
- Hip and lower abdomen tightening effect
- Relieves stiffness in the ankles, knee, and back pain
- Prevention of varicose veins
- Open the hip joint and strongly stretch the adductor muscle of the inner thigh
- Hamstrings, iliopsoas stretch
- Correct the pelvis
- 坐骨神経痛の改善
- 生理痛、生理不順、便秘改善
- ヒップ・下腹の引き締め効果
- 足首のこわばりを和らげ膝と腰痛の緩和
- 静脈瘤(じょうみゃくりゅう)の予防
- 股関節をひらき、内ももの内転筋を強く伸ばす
- ハムストリングス、腸腰筋のストレッチ
- 骨盤を矯正する
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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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Ananda Balasana
Happy Baby
Skill Level
Beginner
- Highly stretchable poses for hip joints, buttocks, gluteal muscles, and back of thighs
- Waist, spine, back stretch
- Relaxing the whole body and improving blood circulation in the lower body has the effect of relieving stress and fatigue, and is a recommended pose before going to bed at night
- Improve lymphatic flow and condition the pelvis and cervical spine
- Activates the function of internal organs and helps to improve constipation, menstrual pain, back pain, coldness, etc., and eliminate swelling.
- 股関節、お尻、臀筋、太ももの裏ハムストリングスのストレッチ効果の高いポーズ
- 腰、背骨、背中のストレッチ
- 全身をリラックスさせて下半身の血行をよくすることで、ストレス、疲労回復効果があり夜寝る前におすすめのポーズ
- リンパの流れを改善したり骨盤や頚椎を整える
- 内臓の働きを活性化し便秘、生理痛、腰痛、冷えなどの改善、むくみの解消にも役立つ