January 3, 2022 - January 9, 2022

a standing balance pose with one leg wrapped around the other at the thigh and calf, body in a slight squat, arms crossed at the elbows with forearms entwined and palms pressing together

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
  • 左右の歪みを整える
  • 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
Warrior I icon

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
Warrior II icon

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
Reverse Warrior icon

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
an inverted V shape with hands and feet on the floor, hips lifted high and heels reaching toward the ground

Adhomukha Shvanasana

Skill Level
Beginner

Downward Facing Dog Pose

  • It has good effects on the whole body, improving high and low blood pressure, relieving joint and foot pain and stiffness, easing stiffness around the shoulder blades and shoulder arthritis, and balancing mind and body to reduce stress.
  • By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles and with regular practice you can expect a toning effect.
  • You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
  • People who can't do a headstand yet can expect similar effects from this pose (with the head and upper body lowered, the upper body stretches fully and circulation improves without straining the heart.)

下向きの犬のポーズ

  • 高血圧／低血圧の改善、関節や足の痛み・こりの緩和、肩甲骨周辺のこりや肩の関節炎の緩和など、全身に良い効果をもたらし、心身のバランスを整え、ストレスを軽減してくれる
  • 手と足で全身のバランスを取ることで、手足や腕、骨盤や腰、肩や背中、背筋など、体のあらゆるポイントのバランス感覚が養える
  • 二の腕・胸・太もも・お尻といった気になる部分にも適度なエクササイズになるので、継続して行うことで体のシェイプアップ効果も期待できる
  • ヘッドスタンドがまだできない人も、このポーズでほぼ同様の効果が期待できる。(頭と上半身を下げるので、上体を十分に伸ばしながら心臓に負担なく、上半身の血行を良くすることができる)
A seated squat with feet together and back rounded, training the pelvic floor and improving posture

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
a seated forward fold with legs bent wide to the sides, torso lowered between the knees and arms threaded beneath the shins, back rounded like a tortoise pulling into its shell

Kurmasana

Skill Level
Intermediate

Tortoise Pose

  • Calming and relaxing after a busy day
  • Releases stress and refreshes
  • Improves pelvis and hip strain, improves flexibility, prevents and relieves back pain because you can stretch your waist that is shrinking and stiff
  • Smooths blood circulation to the abdomen, lower back, and back. Also prevents swelling, constipation, improves coldness, and relieves menstrual pain.
  • Trains your pelvic plate muscles
  • When you want to get a deep sleep in a relaxed state, breathe deeply before going to bed to improve sleep quality. Even works on nights when you can't sleep
  • 忙しかった1日の後などに心を落ち着かせリラックスさせる効果
  • ストレスリリース、リフレッシュ効果
  • 縮んで凝り固まっている腰をストレッチすることができるので骨盤や股関節の歪みが改善され柔軟性UP、腰痛予防、緩和
  • 腹部や腰、背中への血液循環がスムーズになるので、むくみ予防、便秘、冷えの改善、生理痛の緩和になる
  • 骨盤底筋を鍛える
  • 眠れない夜にも◎リラックスした状態で深い眠りにつきたい時寝る前に深い呼吸をしながらやると睡眠の質が向上する