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Agnistambhasana
Square Pose
Skill Level
Beginner
- External rotation of the hip joint The meridians that mainly pass through the sides of the thighs are stretched to improve flexibility and loosen the discipline of the buttocks.
- Strengthening the inner muscle of the abdomen and the pelvic plate muscles
- Improvement of X-leg and O-leg If it is X-leg or O-leg, the movement of the hip joint will be restricted, so adjust the direction of the knee to correct it.
- Use gravity to move the hip joint powerfully, and pose effectively for adjusting pelvic strain.
- Relieve Cold sensitivity and adjust posture
- 股関節外旋股主に太ももの側面を通っている経絡をストレッチされ柔軟性がUPしお尻の懲りをほぐす
- お腹のインナーマッスル, 骨盤底筋の強化の強化
- X脚・O脚の改善 X脚やO脚になっていると、股関節の動きが制限されてしまいますので、それを直すような方向へ膝の向きを調整
- 重力を使って股関節を強力に動かし、骨盤歪み調整に効果的なポーズ
- 冷え解消、姿勢を整える
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Padangusthasana
Hold The Big Toe Pose
Skill Level
Beginner
- Hamstring, the back of the thighs, the greater ankle, and back stretch
- Helps with stiff shoulders, back pain, and posture improvement
- Metabolic UP / Detox Constipation
- In this reversed posture, blood is collected in the head, the brain is activated, blood circulation is promoted, and detox stress is eliminated
- Builds tone and digestive juices are secreted
- ハムストリング、太モモの裏、大臀筋、背中のストレッチ
- 肩こり、腰痛、姿勢改善
- 代謝UP、デトックス、便秘
- 逆転の姿勢で血液を頭部に集め、脳を活性化血行促進し、デトックスストレス解消
- 内蔵の調子が整い消化液の分泌される
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Utthita Parsvakonasana
Extended Side Angle Pose
Skill Level
Beginner
- Improves overall stability
- Flexibility of ankles, knees, hips and shoulder
- Strengthens legs, waist and back muscles
- Activate abdominal organs
- Releases stiffness in thighs and neck
- 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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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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Janu Sirsasana
Head-to-Knee Forward Bend Pose
Skill Level
Beginner
- Stimulates the liver, kidneys and enhances digestive function
- Relieves high blood pressure, insomnia, anxiety, fatigue, headache, and menstrual discomfort
- Ankle, knee, hamstring, buttocks, buttocks, shoulder, and back extension
- Makes the hip joints flexible
- Trunk strengthening, sciatica
- 肝臓、腎臓を刺激し、消化機能を高める
- 高血圧、不眠症、不安、疲労、頭痛、月経不快感を和らげます
- 足首、ヒザ、ハムストリング、お尻、臀部、肩、背中を伸ばす
- 股関節を柔軟にする
- 体幹強化、坐骨神経痛
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Vakrasana
Half Spinal Twist Pose
Skill Level
Intermediate
- Sciatica
- Very useful against diabetes
- Activates the abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- Improve shoulder and back stiffness
- 坐骨神経痛
- 糖尿病に非常に役立ちま
- 腹部の臓器を活性化します
- 足首、膝、腰、肩の硬直を軽減
- 肩、背中のコリ改善
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Parighasana
Gate Pose
Skill Level
Intermediate
- Your sides don’t get stretched very much all day. This poses increases spine flexibility and the muscles around the abdomen by moving left and right sides of your body.
- Promotes blood flow in the waist, shoulders, and pelvis
- Improves your left/right balance
- 普段あまりない左右の体側を伸ばして動かす背骨の 動きの為、背骨の柔軟性、内蔵、お腹周りの筋肉ウエストの引き締め
- 腰、肩、骨盤の歪み血流を促す
- 左右バランス
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Setubandhasana
Bridge Pose
Skill Level
Beginner
- Improve indigestion and constipation, strengthens abdominal organs
- Effective for pelvic floor muscle training
- Improves shoulder, knee and back flexibility
- Good for the respiratory system
- Activates head circulation
- 消化不良および便秘改善、腹部器官を強化する
- 骨盤底筋のトレーニングに効果
- 肩、膝と背中の柔軟性を向上
- 呼吸器系に良い
- 頭部の循環を活性化