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Vrksasana
Tree Pose
Skill Level
Beginner
- Develop muscles in both legs to improve balance
- Pelvic distortion adjustment, posture improvement
- Tightening the second arm
- Spine, nervous system, and strengthening
- Improves concentration and calms the balance between mind and body
- 両足の筋肉を整えて平衡感覚を発達させる
- 骨盤の歪み調整、姿勢の改善
- 二の腕の引き締め
- 背骨、神経系と強化
- 集中力が向上し、心と体のバランスが落ち着きます
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Trikonasana
Triangle Pose
Skill Level
Intermediate
- Stretches the side muscles that are rarely stretched in daily life, so the right and left balance distortion is adjusted.
- Strengthen the back, spine, spinal cord, shoulders, legs, calves and muscles
- Stimulate the internal organs to eliminate constipation
- Reinforced “abdominal oblique muscles” around the flank
- Increase metabolism, improves fatigue
- 日常生活で伸ばす機会の少ない側面の筋肉をストレッチするので、左右のバランス歪みを整える
- 背中、背骨、脊髄、肩、脚、ふくらはぎの筋肉を整え強化
- 内臓を刺激して便秘解消
- 脇腹の周辺にある「腹斜筋群」を強化ウエストラインの引締め
- 代謝UP、疲労改善
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Utkata Konasana
Goddess Pose
Skill Level
Intermediate
- 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
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Prasarita Padottanasana ABCD
Wide Legged Forward Bend
Skill Level
Intermediate
- 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
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Maricyasana A
Marichi Pose A
Skill Level
Beginner
- 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
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Krauncasana
Heron Pose
Skill Level
Intermediate
- Strengthens the back and abdomen
- Abdominal tissue and heart activation
- Body adjustment
- Improved ankle, knee, waist and shoulder flexibility
- Thigh peach hamstring, back of knees, calf muscles are stretched to soften the hip joint
- 背中と腹部を強化する
- 腹部組織と心臓の活性化
- 身体調整
- 足首、膝、腰、肩の柔軟性を向上
- 太モモハムストリング、ひざ裏、ふくらはぎの筋肉を伸ばして股関節を柔らかくする
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Kapotasana
Pigeon pose
Skill Level
Advanced
Intermediate
- 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