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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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Vrksasana
Tree Pose
Skill Level
Beginner
- Develop muscles in both legs to improve balance
- Pelvic distortion adjustment, posture improvement
- Tightening the second arm
- Spine, nervous system, and strengthening
- Improves concentration and calms the balance between mind and body
- 両足の筋肉を整えて平衡感覚を発達させる
- 骨盤の歪み調整、姿勢の改善
- 二の腕の引き締め
- 背骨、神経系と強化
- 集中力が向上し、心と体のバランスが落ち着きます
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Anjaneyasana
Low Lunge
Skill Level
Intermediate
- Increased blood and lymph flow makes you feel less fatigued. It has a detox effect.
- Makes you more flexible, stable, and strengthens your muscles from your thighs all the way to the back of your neck.
- This pose opens your whole body. Various parts are stretched and you’ll be able to hold poses longer.
- A good pose for women’s health
- 全身の血液やリンパ液の流れを促進し疲労回復デトックス効果
- 股関節をはじめとする、太モモ、そけい部(脚のつけ根)、骨盤、腰椎、ヒップ、腹部、胸、肺、脇の下、 肩、首背中などの可動域や柔軟性、筋力の向上ゆがみの改善ひきしめ安定させる
- 全身を大きく開くポーズです。様々な箇所が伸ばされ、かつ、ホールドするための筋力が鍛えられる
- 婦人系の不調改善
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Utthan Pristhasana
Lizard Pose
Skill Level
Intermediate
- A comfortable pose that opens the hip joint and stretches the entire body, including the legs and back.
- Strengthens the trunk and corrects distortion of the pelvis
- Loosens the hip joint to promote lymph flow
- This pose stimulates the hip joint more than expected. It may not be possible to do at first. Stop where you feel comfortable and practice little by little.
- 股関節を開き、脚や背中など全身を伸ばしていく気 持ち良いポーズ
- 体幹強化、骨盤のゆがみを整える
- 股関節をほぐして、リンパの流れを促進
- このポーズは、想像以上に股関節が刺激されます。はじめのうちは出来ないかもしれません。決して無理しないで少しずつ気持ちいいと感じるところでストップしながら練習していく。
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Bharadvajasana
Sage Twist
Skill Level
Advanced
Intermediate
- Tones the core and stretches and strengthens the spinal muscles to increase shoulder flexibility
- Tightens the waist and stomach, increases the visceral function, and improves digestion
- Makes your lower body flexible and relieve tension on the sides of your buttocks
- Spine and pelvic strain adjustment, sciatica
- Stretches your spine comfortably in a spiral deep twist.
- コアの調子を整え脊椎の筋肉を伸ばして強化し、肩の柔軟性を高める
- ウエスト、お腹の引き締め内臓機能を高め消化を改善する
- 下半身を柔軟にし、お尻の側面の緊張をほぐす
- 背骨、骨盤の歪み調整、坐骨神経痛の緩和
- 背骨をスパイラル状に深くツイストのできる気持ちよくストレッチするポーズです
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Salabhasana
Locust Pose
Skill Level
Intermediate
- Acts on the pancreas, spleen, and liver, making the abdomen extremely strong and activated
- Strengthen stomach and waist muscles, tightens the butt
- Strengthen the back of the body, neck, cervical spine, shoulders, chest, back of arms, abdomen, buttocks, lumbar vertebrae, thighs, trunk, and spine to increase flexibility and improve posture
- Relieves sciatica and menstrual disorders
- 膵臓、脾臓、肝臓に作用し腹部を非常に強くし活性化
- お腹、腰の筋肉を強化、お尻を引き締める
- 体の背面、体幹、首の頸椎、肩、胸、腕の後ろ側、腹、臀部、腰椎、太腿、脊椎全体を強化し、柔軟性を高め姿勢改善
- 坐骨神経痛、月経障害を和らげる