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Upavistakonasana
Skill Level
Intermediate
Wide Angle Seated Forward Bend
- Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, adductor, and back.
- Loosens, adds flexibility, and range of motion.
- Abdominal tissue activation, kidney detoxification
- Stretches your back muscles and strengthens your spine.
広い角度の座位前屈
- 股関節、ハムストリング、ふくらはぎ、膝、脚の内側と裏側のストレッチ
- 鼠蹊部(脚の付け根)、内転筋伸ばして緩め柔軟性と可動域の拡大
- 腹部組織の活性化、腎臓の解毒
- 背中の筋肉を伸ばし、背骨を強化
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Padmasana
Skill Level
Advanced
Lotus Pose
- It is easy to sit for a long time in this position. Until you get used to sitting like this, your legs will be squeezed when you cross your legs. If you can loosen your joints, you can sit deeply, the cross points will loosen, and the legs will touch the groin. It won’t come in contact with the floor so you won’t feel tired sitting like this for a long time.
- Keeps the spine strong and active
- The waist, pelvis, hip joints, knees, and ankles need to be flexible. The blood flow, lymph flow, and meridian flow in the lower part of the body are improved. It corrects pelvic distortion and improves the function of internal organs and bladder. It is also effective for swelling and coldness. In the old teachings of hatha yoga, it is said that “all illnesses are cured”.
- シンプルに長時間坐りやすい(慣れるまでは脚をクロスしているところで圧迫されてしまって足がしびれますが、関節がほぐれ深く組めるようになればクロスしているところはゆるみ、足は鼠径部に置かれ足首などが圧迫されずしびれなくなる。床と接触しないので長時間坐っていても痛くなったり、疲れを感じなくなる)
- 背骨を強くアクティブに保ちます
- 腰、骨盤、股関節、膝、足首、の柔軟性が高まり、鼠径部〜下半身の血行やリンパの流れ、経絡の流れを改善します。骨盤の歪みを整え、内臓や膀胱の働きも高めます。むくみや冷え性にも効果的です。ハタヨガの古い教典では「全ての病気を治す」とまで言われています
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Virabhadrasana I
Skill Level
Intermediate
Warrior I
- 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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Utthita Parsvakonasana
Skill Level
Beginner
Extended Side Angle Pose
- Improves overall stability
- Flexibility of ankles, knees, hips and shoulders
- Strengthens legs, waist and back muscles
- Activates abdominal organs
- Releases stiffness in thighs and neck
伸ばした脇角のポーズ
- 全体的な安定性向上
- 足首、膝、腰、肩の柔軟性
- 脚、腰、背中の筋肉を強化
- 腹部臓器を活性化
- 太モモ、首のコリをほぐす
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Krauncasana
Skill Level
Intermediate
Heron Pose
- Strengthens the back and abdomen
- Abdominal tissue and heart activation
- Body adjustment
- Improved ankle, knee, waist and shoulder flexibility
- Thigh peach hamstring, back of knees, calf muscles are stretched to soften the hip joint
- 背中と腹部を強化する
- 腹部組織と心臓の活性化
- 身体調整
- 足首、膝、腰、肩の柔軟性を向上
- 太モモハムストリング、ひざ裏、ふくらはぎの筋肉を伸ばして股関節を柔らかくする
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Tryangamukhaikapada Pascimottanasana
Skill Level
Intermediate
Intense Three-Limb Stretch
- Strengthens and corrects muscles in the abdomen, waist, and legs
- Activates abdominal organs; improves digestive and gastrointestinal disorders
- Stretches the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
- Iliopsoas muscle strengthening (also called 'deep abdominal muscles') plays a very important role in exercise
- Strengthens back muscles and spinal cord
三肢強度伸びのポーズ
- 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を改善
- 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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Ardha Matsyendrasana
Skill Level
Intermediate
Half Spinal Twist Pose
- 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
Skill Level
Intermediate
Cow Face Pose
- 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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Agnistambhasana
Skill Level
Intermediate
Square Pose
- External rotation of the hip joint. Stretches the meridians running along the sides of the thighs, improving flexibility and relieving stiffness in the buttocks.
- Strengthens the deep abdominal muscles and pelvic floor muscles.
- Helps correct knock-knees (X-leg) and bow-legs (O-leg) — these conditions restrict hip joint movement, so adjusting the direction of the knee helps correct them.
- Uses gravity to move the hip joint deeply, making this an effective pose for correcting pelvic misalignment.
- Relieves sensitivity to cold and improves posture.
ファイヤーログのポーズ
- 股関節の外旋。太ももの側面を通る経絡を伸ばし、柔軟性を高めてお尻の凝りをほぐす。
- 腹部のインナーマッスルと骨盤底筋を強化する。
- X脚・O脚の改善。X脚やO脚があると股関節の動きが制限されるため、膝の向きを調整することで矯正する。
- 重力を利用して股関節を深く動かし、骨盤の歪みを整えるのに効果的なポーズ。
- 冷え性を緩和し、姿勢を整える。
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Dhanurasana
Skill Level
Intermediate
Bow Pose
- Strengthen abdominal organs
- Eliminate indigestion and constipation
- Activating circulation of the head through the pelvic region
- Improve shoulder flexibility and strengthen knee and back
- Effective for respiratory system
- 腹部臓器を強化する
- 消化不良、便秘を解消
- 骨盤領域、頭部の循環活性化
- 肩の柔軟性を向上させ膝と背中強化
- 呼吸器系に効果
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Ananda Balasana
Skill Level
Beginner
Happy Baby
- Highly stretchable pose for hip joints, buttocks, gluteal muscles, and back of thighs
- Waist, spine, back stretch
- Relaxes the whole body and improves lower body blood circulation, relieving stress and fatigue. Recommended before bed.
- Improves lymphatic flow and condition the pelvis and cervical spine
- Activates the function of internal organs and helps relieve constipation, menstrual pain, back pain, coldness, etc., and eliminate swelling.
幸せな赤ちゃんのポーズ
- 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