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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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Parsvottaanasana
Skill Level
Intermediate
Intense side stretch
- 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
- Improves 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
強い側面ストレッチ
- 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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Ardha Candrasana
Skill Level
Advanced
Half Moon Pose
- 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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Parsva Candrasana
Skill Level
Beginner
Standing Crescent Moon Pose
- 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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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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Pascimottanasana
Skill Level
Beginner
Seated Forward Bend
- 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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Salamba Bhujangasana
Skill Level
Beginner
Sphinx Pose
- 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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Dhanurasana
Skill Level
Intermediate
Bow Pose
- 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