Nov 6, 2025 - Dec 3, 2025

an inverted V shape with hands and feet on the floor, hips lifted high and heels reaching toward the ground

Adhomukha Shvanasana

Skill Level
Beginner

Downward Facing Dog Pose

  • It has good effects on the whole body, improving high and low blood pressure, relieving joint and foot pain and stiffness, easing stiffness around the shoulder blades and shoulder arthritis, and balancing mind and body to reduce stress.
  • By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles and with regular practice you can expect a toning effect.
  • You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
  • People who can't do a headstand yet can expect similar effects from this pose (with the head and upper body lowered, the upper body stretches fully and circulation improves without straining the heart.)

下向きの犬のポーズ

  • 高血圧／低血圧の改善、関節や足の痛み・こりの緩和、肩甲骨周辺のこりや肩の関節炎の緩和など、全身に良い効果をもたらし、心身のバランスを整え、ストレスを軽減してくれる
  • 手と足で全身のバランスを取ることで、手足や腕、骨盤や腰、肩や背中、背筋など、体のあらゆるポイントのバランス感覚が養える
  • 二の腕・胸・太もも・お尻といった気になる部分にも適度なエクササイズになるので、継続して行うことで体のシェイプアップ効果も期待できる
  • ヘッドスタンドがまだできない人も、このポーズでほぼ同様の効果が期待できる。(頭と上半身を下げるので、上体を十分に伸ばしながら心臓に負担なく、上半身の血行を良くすることができる)
a standing balance pose with one leg extended behind and arms stretched back alongside the body

Vimanasana

Skill Level
Advanced
Intermediate

Airplane Pose

  • Improves leg strength and flexibility of the back muscles and spine
  • Improves flexibility of pelvic muscles
  • Activates the nervous system
  • Strengthens the ankle joints
  • Improves balance and concentration

飛行機のポーズ

  • 脚の筋力と背中の筋肉
  • 脊椎の柔軟性を向上
  • 骨盤の筋肉の柔軟性を改善
  • 神経系を活性化
  • 足首関節を強化
  • バランスと集中力を向上
A standing balance pose with the torso and lifted leg parallel to the floor, arms extended forward

Virabhadrasana III

Skill Level
Advanced
Intermediate

Warrior III

  • Strengthens the entire back side of the body, core, and adductor muscle
  • Pelvic correction, better sense of balance
  • Improved day-to-day movement and posture
  • People usually stand the wrong way. Their feet don’t fully touch the ground. They don’t develop a balanced body, and their spine lacks flexibility. With your weight on your heels, your belly protrudes. Your mental and physical functions become dull. This asana teaches you to have a stable stance across the soles of your feet. It pulls in the belly and makes your mind and body agile.

戦士のポーズIII

  • 体の裏側全体、コア、内転筋強化
  • 骨盤矯正、バランス感覚
  • 姿勢と身のこなしを改善する
  • 人は普段間違った立ち方、楽な方へ偏り足全体が付いてない為均整のとれた身体に発達せず 背骨の柔軟性も欠け、かかとに体重をかけて立つと腹が前に突き出て心身の機能が鈍るこのアサナは足の裏全体で安定した立ち方をすることを教え腹を引っ込め俊敏な心身を作る。
Extended Triangle Pose icon

Trikonasana

Skill Level
Intermediate

Triangle Pose

  • Stretches the side muscles that are rarely stretched in daily life, so the right and left balance distortion is adjusted.
  • Strengthens the back, spine, spinal cord, shoulders, legs, calves and muscles
  • Stimulates the internal organs to eliminate constipation
  • Reinforces “abdominal oblique muscles” around the flank
  • Increases metabolism, improves fatigue

三角形を伸ばすポーズ

  • 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
  • 脇腹周辺の腹斜筋群を強化し、ウエストラインを引き締める
  • 代謝UP、疲労改善
a seated forward fold with one leg extended and torso folded forward with hands binding

Maricyasana A

Skill Level
Intermediate

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

マリーチアサナA

  • 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
a seated pose with one leg folded back and the other extended straight up, held at the foot with both hands, spine upright

Krauncasana

Skill Level
Intermediate

Heron Pose

  • Strengthens the back and abdomen
  • Abdominal tissue and heart activation
  • Body adjustment
  • Improved ankle, knee, waist and shoulder flexibility
  • Thigh, hamstring, back of knees, calf muscles are stretched to soften the hip joint.

サギのポーズ

  • 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
a kneeling backbend with one leg extended behind and the torso arched back, reaching for the raised foot

Kapotasana

Skill Level
Intermediate

Pigeon pose

  • One of the best hip opening asanas. Increases lumbar flexibility
  • Stretches the glutes
  • Increases hamstring flexibility
  • Improves back pain

片足の王様鳩のポーズ

  • 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。