Virabhadrasana I
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
Utthita Hasta Padangusthasana
Standing Hand to Big Toe Pose
If the adductor muscles are skipped, the pelvic plate muscles cannot be supported and the pelvis will loosen and become unstable. By using the adductor muscles that support the pelvis from the front and back, the pelvic plate muscles (group) that supports the internal organs at the bottom of the pelvis can also be supported. The pelvis is aligned by the connection from the adductor muscles to the pelvic plate muscles.
Once the pelvis is in place, the internal organs align. When the internal organs are in place, the lower abdomen will be tightened, the muscles of the legs will be strengthened, and you'll acquire increased stability and flexibility. It trains the deep muscles around the waist, especially the inner muscles and "psoas major muscle" that connects the spine and femur.
内転筋をサボっていると骨盤底筋をサポートできず、 骨盤が緩み安定しません。前後から骨盤を支えている 内転筋を使うと、骨盤の底で内臓を支える骨盤底筋 (群)の働きをもサポートでき内転筋→骨盤底筋への 連結により、骨盤が整います。
骨盤が整うと、内臓の位置も整います。内臓の位置が整えば、下腹が引締まり、足の筋肉を強化し、安定性、柔軟性が身につく。腰回りの深層筋、インナーマッスル特にに背骨と大腿骨を繋ぐ”大腰筋”を鍛える。
Parighasana
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
- 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、骨盤の歪み血流を促す
- 左右バランス
Ardha Hanumanasana
Half Splits Pose
- Pelvic strain adjustment
- Increases flexibility of the ham strings and calf muscles on the back of the thigh
- Strengthening the inner muscle of the abdomen
- Stretch back muscles
- Eliminates swelling of the legs
- Promote blood circulation
- Sitting for long periods of time in bad posture can cause pelvic distortion, coldness, and swelling. If you continue to work at your desk, you may want to refresh yourself with this pose once in a while.
- 骨盤の歪み調整
- もも裏ハムストリングス、ふくらはぎの筋肉の柔軟性UP
- お腹のインナーマッスルの強化
- 背中の筋肉のストレッチ
- 足のむくみ解消
- 血行促進
- 姿勢の悪い状態で長時間座っていると、骨盤のゆがみや体の冷え、むくみを引き起こします。デスクワークが続いたら、たまにこのポーズでリフレッシュすると良い
Gomukhasana
Cow Face Pose
- Adjusts your left and right balance
- Flexibility around shoulders and increased range of motion, tightening of second arm
- Helps lower back pain, stiff shoulders, sciatica
- Increase the flexibility of the hip joint and the outside of the thigh
- Useful for pelvic adjustment by stretching around the pelvis
- 左右のバランスを整える
- 肩周りの柔軟性と可動域の拡大、二の腕の引き締め
- 腰痛、肩こり、座骨神経痛
- 股関節、太ももの外側の柔軟性を高める
- 骨盤まわりをストレッチすることで骨盤調整に役立つ
Setubandhasana
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