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Padangusthasana
Hold The Big Toe Pose
Skill Level
Beginner
- Hamstring, the back of the thighs, the greater ankle, and back stretch
- Helps with stiff shoulders, back pain, and posture improvement
- Metabolic UP / Detox Constipation
- In this reversed posture, blood is collected in the head, the brain is activated, blood circulation is promoted, and detox stress is eliminated
- Builds tone and digestive juices are secreted
- ハムストリング、太モモの裏、大臀筋、背中のストレッチ
- 肩こり、腰痛、姿勢改善
- 代謝UP、デトックス、便秘
- 逆転の姿勢で血液を頭部に集め、脳を活性化血行促進し、デトックスストレス解消
- 内蔵の調子が整い消化液の分泌される
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Virabhadrasana I
Warrior I
Skill Level
Intermediate
- 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
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Utthita Parsvakonasana
Extended Side Angle Pose
Skill Level
Beginner
- Improves overall stability
- Flexibility of ankles, knees, hips and shoulder
- Strengthens legs, waist and back muscles
- Activate abdominal organs
- Releases stiffness in thighs and neck
- 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
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Viparita Virabhadrasana
Reverse Warrior
Skill Level
Advanced
- Strengthen and stretch legs, groin, waist, shoulders, arms, and sides.
- Improves flexibility of spine, inner thigh, ankle and chest
- Deep stretch the torso
- Increases systemic blood flow
- Regular practice of this pose will strengthen the core and help reduce back pain
- 脚、脚の付け根、腰、肩、腕、腰の側面を強化し、伸ばす
- 脊椎、内モモ、足首、胸部の柔軟性を向上
- 胴体への深いストレッチ
- 全身の血流を増加
- このポーズを定期的に練習すると、コアが強化し腰痛の緩和に役立つ
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Janu Sirsasana
Head-to-Knee Forward Bend Pose
Skill Level
Beginner
Intermediate
- Stimulates the liver, kidneys and enhances digestive function
- Relieves high blood pressure, insomnia, anxiety, fatigue, headache, and menstrual discomfort
- Ankle, knee, hamstring, buttocks, buttocks, shoulder, and back extension
- Makes the hip joints flexible
- Trunk strengthening, sciatica
- 肝臓、腎臓を刺激し、消化機能を高める
- 高血圧、不眠症、不安、疲労、頭痛、月経不快感を和らげます
- 足首、ヒザ、ハムストリング、お尻、臀部、肩、背中を伸ばす
- 股関節を柔軟にする
- 体幹強化、坐骨神経痛
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Vakrasana
Half Spinal Twist Pose
Skill Level
Intermediate
- Sciatica
- Very useful against diabetes
- Activates the abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- Improve shoulder and back stiffness
- 坐骨神経痛
- 糖尿病に非常に役立ちま
- 腹部の臓器を活性化します
- 足首、膝、腰、肩の硬直を軽減
- 肩、背中のコリ改善
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Ubhaya Padangusthasana
Both Big Toe Pose
Skill Level
Intermediate
- Prepare and balances the lower back part of the pelvis
- Increases hamstring flexibility and stretches the gluteus maximus
- Stretches the muscles the whole length of the arm
- Strengthes the spine
- Strengthens the iliopsoas muscle
- Pelvis correction
- Trains the inner muscles
- Improves balance
- 骨盤を整え、坐骨でバランスをとる
- ハムストリングス柔軟性を高め大臀筋ストレッチ
- 腕全体の筋肉のストレッチ
- 背筋の強化
- 腸腰筋強化
- 骨盤矯正
- インナーマッスルを鍛える
- バランス力の向上
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Baddhakonasana
Bound Angle Pose
Skill Level
Beginner
- 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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Parighasana
Gate Pose
Skill Level
Intermediate
- 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
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Setubandhasana
Bridge Pose
Skill Level
Beginner
- 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