July 12, 2021 - July 18, 2021

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Bound Angle Pose icon

Baddhakonasana

Bound Angle Pose

Skill Level
Beginner
  • 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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Intense side stretch icon

Parsvottaanasana

Intense side stretch

Skill Level
Beginner
Intermediate
  • Removes muscle stiffness in the legs, buttocks, hips and hamstring. It also helps with leg tightening, strengthening and flexibility
  • The internal organs are contracted, activated, and the condition is adjusted
  • Improve stiff shoulders, stoops, and posture
  • When the pose is done correctly, the shoulders are pulled back enough to facilitate deep breathing
  • Blood circulation from heart to head
  • 足と尻の筋肉のこりを取り除き 股関節ハムストリ ング、脚の引締め強化柔軟にする
  • 内臓を収縮させ活性化し調子が整う
  • 肩こり、猫背、姿勢の改善
  • 正しいポーズでは 肩が十分に後へ引き上げられるので 深い呼吸が容易になる
  • 心臓から頭へ血液の循環
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Half Moon Pose icon

Ardha Candrasana

Half Moon Pose

Skill Level
Advanced
  • Strengthens the gluteal muscles & lower body, and adjusts the nerves that lead to the leg muscles
  • Pelvic distortion
  • Activates the nervous system and improves concentration
  • Opens the heart and increases the capacity of the respiratory system
  • If you can imagine breathing to the end, your fatigue recovery effects will increase
  • 殿筋、下半身の引き締め強化し、足の筋肉に通じている神経の調子を整える
  • 骨盤の歪み
  • 神経系を活性化、集中力を向上させる
  • 心臓を開き、呼吸器系の能力を高める
  • 末端まで呼吸を届けるイメージできると疲労回復効果が高まる
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Standing Crescent Moon Pose icon

Parsva Candrasana

Standing Crescent Moon Pose

Skill Level
Beginner
  • Every time you take a deep breath, fresh oxygen is sent inside your body so the space between the ribs expands. Your whole body is activated and dullness is reduced.
  • Stretches the sides of the body (internal oblique, external oblique) and muscles between the ribs. It feels good because you don't often have a chance to stretch up and down.
  • Dullness in your legs is reduced since the sides of the entire leg are stretched.
  • Stiff shoulders and back pain are improved.
  • Activation of liver function.
  • Stretches your arms.
  • 深い呼吸をするたびに、体側に新鮮な酸素が送り込まれるので、肋骨と肋骨の間が広がり、全身が活性化され、だるさが軽減される
  • 体の側面(内腹斜筋、外腹斜筋)を伸ばして、肋骨の間の筋肉をストレッチします。身体の側面は、なかなか上下に伸ばす機会がないのでとても良い
  • 脚全体の側面も伸ばすので、脚のだるさも軽減される
  • 肩こり、腰痛が改善
  • 肝臓機能の活性化
  • 腕のストレッチ
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Chair Pose icon

Utkatasana

Chair Pose

Skill Level
Beginner
  • 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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Seated Forward Bend icon

Pascimottanasana

Seated Forward Bend

Skill Level
Beginner
  • Diabetes (helps rejuvenate the pancreas)
  • Activates liver, pancreas, spleen, kidney, and abdominal organs
  • Regular exercise prevents heart disease (increases blood flow to the heart)
  • Stretch suitable for posterior body (especially calf muscle and spine)
  • Calm down and reduce stress
  • 糖尿病(膵臓の若返りに役立ちます)
  • 肝臓、膵臓、脾臓、腎臓、腹部の臓器を活性化
  • 定期的な練習は心臓病を防ぐ(心臓への血流を増加させます)
  • 後部身体(特にふくらはぎの筋肉と脊椎)に適したストレッチ
  • 心を落ち着かせてストレスを軽減
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Sphinx Pose icon

Salamba Bhujangasana

Sphinx Pose

Skill Level
Beginner
  • Strengthens the spine and tightens the back muscles
  • Tightens the buttocks
  • Prevents low back pain and strengthens the brachial muscles
  • Opens your back, chest, lungs, shoulders, spine and abdomen. Increases vitality, stimulates & activates the abdominal organs, and reduces stress
  • Fatigue recovery and relaxation
  • 背骨、背筋の強化、背中の引き締め
  • 臀部の引き締め
  • 腰痛予防・改善、上腕筋の強化
  • 背中、胸、肺、肩、背すじと腹部を開きます。活力を上げ、腹部臓器を刺激、活性化しストレスを軽減する
  • 疲労回復リラックス
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Bow Pose icon

Dhanurasana

Bow Pose

Skill Level
Intermediate
  • 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