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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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Baddhakonasana
Skill Level
Beginner
Bound Angle Pose
- 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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Garudasana
Skill Level
Intermediate
Eagle Pose
- Loosens shoulder blades and helps with stiff shoulders
- Straightens left and right distortion
- Strengthens limbs, joint strengthening
- Tightens the upper arm, buttocks, and legs
- Strengthens the ankle
鷲のポーズ
- 肩甲骨をほぐし、肩こりを治す
- 左右の歪み整える
- 手足の筋力、関節強化
- 二の腕、お尻、脚を引き締める
- 足首の力を強める
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Virabhadrasana II
Skill Level
Intermediate
Warrior II
- 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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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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Prasarita Padottanasana ABCD
Skill Level
Intermediate
Wide Legged Forward Bend
- The muscles inside and outside the legs and the soles of the feet are stretched so that they can be used well
- Improved blood circulation to the upper body and head
- Increased digestion
- People who can't do Sirsasana (headstand) should start with this pose.
- Effective in reducing weight
広い脚の前屈
- 脚の内外側の筋肉、足の裏が伸ばされ上手く使える ようになる
- 上体、頭部への血行が良くなる
- 消化機能が増進
- 頭スッキリSirsasana(ヘットスタンド)が出来ない人はこのポーズから始めるのが良い
- 体重を減らす効果あり
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Utkatasana
Skill Level
Beginner
Chair Pose
- Stretches the back to remove stiff shoulders
- Effective in correcting mild foot distortion
- Lifts the diaphragm and the chest is widened which develops the pectoral muscle.
- Stabilizes and strengthens the trunk, entire leg, and waist
- Helps regain a sense of stability in the waist. Sends heat to sooth and warm the nerve flow (the back has one of the autonomic nerves, the para-switching nerve, that turns on the relaxation switch)
- 肩のこりを取り背中のストレッチ
- 軽度の足の歪みの矯正に効果
- 横隔膜が引き上げられ、胸が十分広げられるので胸筋も発達する
- 体幹部、脚全体、腰を安定させ強化する
- 腰に安定感を取り戻し、熱を送って神経の流れをスムーズにし温める(腰には自律神経のひとつ、リラックスのスイッチをオンにする副交換神経が流れている)
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Malasana
Skill Level
Beginner
Garland Pose
- 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 raises metabolism. Effective when you eat too much or drink too much.
ガーランドポーズ
- 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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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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Navasana
Skill Level
Intermediate
Full Boat Pose
- Reduces excess waist and abdominal fat
- Strengthens the pelvic area
- Strengthens the spine, neck and legs
- Strengthens the trunk and develops a sense of balance
- Uses inner muscles and has a whole body tightening effect
ボートのポーズ
- 余分なウエストと腹部の脂肪を減らします
- 骨盤領域を強化する
- 脊椎、首、脚を強化する
- 体幹強化しバランス感覚を養う
- インナーマッスルを使い、全身の引き締めに効果あり
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Bhujangasana
Skill Level
Beginner
Cobra Pose
- Keeps the abdomen very strong and healthy
- Strengthen the entire spine and increase flexibility
- Eliminates sciatica, lower back, neck and breathing problems
- Acts on the pancreas, spleen and liver
- Hip-up with muscle strengthening of the buttocks
- 腹部を非常に強く元気に保ちます
- 脊椎全体を強化し、柔軟性を高めます
- 坐骨神経痛、腰、首、呼吸の問題を解消
- 膵臓、脾臓、肝臓に作用します
- お尻の筋肉強化によるヒップアップ
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Supta Padangusthasana
Skill Level
Intermediate
Reclined Big Toe Pose
- Strengthens the spine, waist, hips, and lower abdomen.
- Effectively stretches the muscles at the back of the legs (hamstrings).
- Relieves stiffness and increases flexibility in the Achilles tendon, calves, thighs, and hip joints.
- Improves blood flow around the pelvis and relieves gynecological discomfort.
- Prepares the body for the standing balance pose, Utthita Hasta Padangusthasana.
仰向け足の親指つかみのポーズ
- 脊柱、ウエスト、ヒップ、下腹部を強化する
- 脚の裏側の筋肉(ハムストリング)を効果的に伸ばす
- アキレス腱、ふくらはぎ、太もも、股関節のこわばりを解消し、柔軟にする
- 骨盤周りの血流を促進し、婦人科系の不調を緩和する
- 立位バランスポーズ「Utthita Hasta Padangusthasana」の準備になる