Utkata Konasana
Goddess Pose
- It has the effect of training the iliopsoas muscle between the internal organs and the spine which improves your posture
- Stretch your hips, buttocks and chest.
- Tighten and strengthen the core muscles.
- Heats the body and promotes circulation.
- Strengthen shoulders, arms, upper back, pelvis, buttocks, quads, thigh inside, and calf
- 内臓と脊椎間にある腸腰筋を鍛える効果があり姿勢の改善が期待できる
- 腰、鼠蹊部、胸を伸ばす
- コアの筋肉を引き締め、強化
- 体を加熱し、循環を促進
- 肩、腕、背中上部、骨盤, お尻、大腿四頭筋、太ももの内側、ふくらはぎを強化
Prasarita Padottanasana ABCD
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
- 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
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。
Maricyasana A
Marichi Pose A
- It has a strong effect on the waist’s flexibility and straightness.
- Strong action on abdominal organs and spinal cord
- Stretches the front side of the thigh (quadriceps), hamstrings, and greater gluteal muscle (back of the thigh, buttocks)
- Iliopsoas muscle strengthening (hip flexion)
- Improves shoulder joint flexibility and shoulder stiffness
- 腰に強い効果があり柔軟にし矯正します
- 腹部臓器と脊髄に強い作用
- 太もも前側(大腿四頭筋)、ハムストリングス・大臀筋(太もも裏・お尻)のストレッチ
- 腸腰筋強化(股関節屈曲)
- 肩関節の柔軟性UP、肩こりの改善
Parivritta Janu Sirsasana
Revolved Head To Knee Pose
- Relaxes the muscles around the ribs and deepens breathing.
- Enhances hip joint flexibility and outer rotation.
- Relieves stiff shoulders and back pain.
- Stretches the spine, spinal cord, shoulders, buttocks, hamstring stretch liver and kidney. This improves digestive function and activates the abdominal tissues.
- A very comfortable pose that restores the original degree of freedom by adding a complex stretch to the spine.
- 肋骨周りの筋肉を緩め呼吸を深める
- 股関節を外回しする柔軟性強化
- 肩こり腰痛の緩和
- 背骨、脊髄、肩、お尻、ハムストリングスのストレッチ肝臓や腎臓など腹部組織の活性化・消化機能の改善
- 固まった現代人の背骨に複雑なストレッチを加えて、本来の自由度を取り戻させてくれる、とても気持ち良いポーズ
Kapotasana
Pigeon pose
- One of the best hip opening asanas. Increases lumbar flexibility
- Stretch the glutes
- Increases hamstring flexibility
- Improve back pain
- 股関節を開くのにとても良いポーズの一つ腰部の柔軟性を高める
- 大臀筋を伸ばす
- ハムストリングの柔軟性を強化
- 背中の痛みを改善する
Ananda Balasana
Happy Baby
- Highly stretchable poses for hip joints, buttocks, gluteal muscles, and back of thighs
- Waist, spine, back stretch
- Relaxing the whole body and improving blood circulation in the lower body has the effect of relieving stress and fatigue, and is a recommended pose before going to bed at night
- Improve lymphatic flow and condition the pelvis and cervical spine
- Activates the function of internal organs and helps to improve constipation, menstrual pain, back pain, coldness, etc., and eliminate swelling.
- 股関節、お尻、臀筋、太ももの裏ハムストリングスのストレッチ効果の高いポーズ
- 腰、背骨、背中のストレッチ
- 全身をリラックスさせて下半身の血行をよくすることで、ストレス、疲労回復効果があり夜寝る前におすすめのポーズ
- リンパの流れを改善したり骨盤や頚椎を整える
- 内臓の働きを活性化し便秘、生理痛、腰痛、冷えなどの改善、むくみの解消にも役立つ