June 6, 2022 - July 3, 2022

A seated pose with legs spread wide apart, torso folding forward toward the floor between the legs

Upavistakonasana

Skill Level
Intermediate

Wide Angle Seated Forward Bend

  • Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, adductor, and back.
  • Loosens, adds flexibility, and range of motion.
  • Abdominal tissue activation, kidney detoxification
  • Stretches your back muscles and strengthens your spine.

広い角度の座位前屈

  • 股関節、ハムストリング、ふくらはぎ、膝、脚の内側と裏側のストレッチ
  • 鼠蹊部(脚の付け根)、内転筋伸ばして緩め柔軟性と可動域の拡大
  • 腹部組織の活性化、腎臓の解毒
  • 背中の筋肉を伸ばし、背骨を強化
a seated cross-legged pose with each foot resting on the opposite thigh, spine tall and hands resting on the knees

Padmasana

Skill Level
Advanced

Lotus Pose

  • It is easy to sit for a long time in this position. Until you get used to sitting like this, your legs will be squeezed when you cross your legs. If you can loosen your joints, you can sit deeply, the cross points will loosen, and the legs will touch the groin. It won’t come in contact with the floor so you won’t feel tired sitting like this for a long time.
  • Keeps the spine strong and active
  • The waist, pelvis, hip joints, knees, and ankles need to be flexible. The blood flow, lymph flow, and meridian flow in the lower part of the body are improved. It corrects pelvic distortion and improves the function of internal organs and bladder. It is also effective for swelling and coldness. In the old teachings of hatha yoga, it is said that “all illnesses are cured”.

ハスのポーズ

  • シンプルに長時間坐りやすい(慣れるまでは脚をクロスしているところで圧迫されてしまって足がしびれますが、関節がほぐれ深く組めるようになればクロスしているところはゆるみ、足は鼠径部に置かれ足首などが圧迫されずしびれなくなる。床と接触しないので長時間坐っていても痛くなったり、疲れを感じなくなる)
  • 背骨を強くアクティブに保ちます
  • 腰、骨盤、股関節、膝、足首、の柔軟性が高まり、鼠径部〜下半身の血行やリンパの流れ、経絡の流れを改善します。骨盤の歪みを整え、内臓や膀胱の働きも高めます。むくみや冷え性にも効果的です。ハタヨガの古い教典では「全ての病気を治す」とまで言われています
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
A standing lunge with the front knee deeply bent, torso extended sideways over the front leg, one hand lowered toward the floor and the opposite arm extended overhead, creating one long diagonal line from back foot to fingertips.

Utthita Parsvakonasana

Skill Level
Beginner

Extended Side Angle Pose

  • Improves overall stability
  • Flexibility of ankles, knees, hips and shoulders
  • Strengthens legs, waist and back muscles
  • Activates abdominal organs
  • Releases stiffness in thighs and neck

伸ばした脇角のポーズ

  • 全体的な安定性向上
  • 足首、膝、腰、肩の柔軟性
  • 脚、腰、背中の筋肉を強化
  • 腹部臓器を活性化
  • 太モモ、首のコリをほぐす
Chair Pose icon

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)
a seated forward bend with one leg folded back beside the hip and the other leg extended straight ahead, torso folding forward over the extended leg

Tryangamukhaikapada Pascimottanasana

Skill Level
Intermediate

Intense Three-Limb Stretch

  • Strengthens and corrects muscles in the abdomen, waist, and legs
  • Activates abdominal organs; improves digestive and gastrointestinal disorders
  • Stretches the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
  • Iliopsoas muscle strengthening (also called 'deep abdominal muscles') plays a very important role in exercise
  • Strengthens back muscles and spinal cord

三肢強度伸びのポーズ

  • 腹部、腰、脚の筋肉強化し矯正する
  • 腹部臓器を活性化し、消化器疾患や胃腸障害を改善
  • 太ももの前側(大腿四頭筋)、ハムストリング、大臀筋、股関節内旋のストレッチ
  • 腸腰筋強化(「深腹筋」とも呼ばれ、運動に非常に重要な働きをしている)
  • 背中の筋肉と脊髄を強化
An icon of the ardha-matsyendrasana pose

Ardha Matsyendrasana

Skill Level
Intermediate

Half Spinal Twist Pose

  • Good for the sciatic nerve
  • Very useful for diabetes
  • Loosen back and shoulder stiffness
  • Activates abdominal organs
  • Reduces ankle, knee, waist and shoulder stiffness
  • 坐骨神経に良い
  • 糖尿病に非常に役立つ
  • 背中、肩のコリをほぐす
  • 腹部臓器を活性化する
  • 足首、膝、腰、肩の硬直を軽減
Icon for agnistambhasana

Agnistambhasana

Skill Level
Intermediate

Square Pose

  • External rotation of the hip joint. Stretches the meridians running along the sides of the thighs, improving flexibility and relieving stiffness in the buttocks.
  • Strengthens the deep abdominal muscles and pelvic floor muscles.
  • Helps correct knock-knees (X-leg) and bow-legs (O-leg) — these conditions restrict hip joint movement, so adjusting the direction of the knee helps correct them.
  • Uses gravity to move the hip joint deeply, making this an effective pose for correcting pelvic misalignment.
  • Relieves sensitivity to cold and improves posture.

ファイヤーログのポーズ

  • 股関節の外旋。太ももの側面を通る経絡を伸ばし、柔軟性を高めてお尻の凝りをほぐす。
  • 腹部のインナーマッスルと骨盤底筋を強化する。
  • X脚・O脚の改善。X脚やO脚があると股関節の動きが制限されるため、膝の向きを調整することで矯正する。
  • 重力を利用して股関節を深く動かし、骨盤の歪みを整えるのに効果的なポーズ。
  • 冷え性を緩和し、姿勢を整える。
Bow Pose icon

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