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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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Padangusthasana
Skill Level
Intermediate
Hold The Big Toe Pose
- Hamstring, the back of the thighs, the greater gluteus, 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
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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Viparita Virabhadrasana
Skill Level
Advanced
Reverse Warrior
- 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
Skill Level
Beginner
Intermediate
Head-to-Knee Forward Bend Pose
- Stimulates the liver, kidneys and enhances digestive function
- Relieves high blood pressure, insomnia, anxiety, fatigue, headache, and menstrual discomfort
- Ankle, knee, hamstring, 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
Skill Level
Intermediate
Half Spinal Twist Pose
- Helps with sciatica
- Very useful against diabetes
- Activates the abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- Improves shoulder and back stiffness
半ひねりのポーズ
- 坐骨神経痛
- 糖尿病に非常に役立ちます
- 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
Skill Level
Intermediate
Gate Pose
- 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
門のポーズ
- 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、骨盤の血流を促す
- 左右バランス
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Setubandhasana
Skill Level
Beginner
Bridge Pose
- 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