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Anjaneyasana
Low Lunge
Skill Level
Intermediate
- Increased blood and lymph flow makes you feel less fatigued. It has a detox effect.
- Makes you more flexible, stable, and strengthens your muscles from your thighs all the way to the back of your neck.
- This pose opens your whole body. Various parts are stretched and you’ll be able to hold poses longer.
- A good pose for women’s health
- 全身の血液やリンパ液の流れを促進し疲労回復デトックス効果
- 股関節をはじめとする、太モモ、そけい部(脚のつけ根)、骨盤、腰椎、ヒップ、腹部、胸、肺、脇の下、 肩、首背中などの可動域や柔軟性、筋力の向上ゆがみの改善ひきしめ安定させる
- 全身を大きく開くポーズです。様々な箇所が伸ばされ、かつ、ホールドするための筋力が鍛えられる
- 婦人系の不調改善
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Parsva Candrasana
Standing Crescent Moon Pose
Skill Level
Intermediate
- Every time you take a deep breath, fresh oxygen is sent inside your body so the space between the ribs expands. Your whole body is activated and dullness is reduced.
- Stretches the sides of the body (internal oblique, external oblique) and muscles between the ribs. It feels good because you don't often have a chance to stretch up and down.
- Dullness in your legs is reduced since the sides of the entire leg are stretched.
- Stiff shoulders and back pain are improved.
- Activation of liver function.
- Stretches your arms.
- 深い呼吸をするたびに、体側に新鮮な酸素が送り込まれるので、肋骨と肋骨の間が広がり、全身が活性化され、だるさが軽減される
- 体の側面(内腹斜筋、外腹斜筋)を伸ばして、肋骨の間の筋肉をストレッチします。身体の側面は、なかなか上下に伸ばす機会がないのでとても良い
- 脚全体の側面も伸ばすので、脚のだるさも軽減される
- 肩こり、腰痛が改善
- 肝臓機能の活性化
- 腕のストレッチ
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Utthita Hasta Padangusthasana
Standing Hand to Big Toe Pose
Skill Level
Intermediate
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。
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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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Tryangamukhaikapada Pascimottanasana
Intense Three-Limb Stretch
Skill Level
Advanced
- Strengthen and corrects muscles in the abdomen, waist, and legs
- Activates abdominal organs, digestive disorders and gastrointestinal disorders
- Stretch of the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
- Intestinal psoas muscle strengthening (also called “deep abdominal muscles” plays a very important role in exercise)
- Strengthen back muscles and spinal cord
- 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
- 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
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Maricyasana B
Marichi Pose B
Skill Level
Intermediate
- Tliopsoas strengthening (hip flexion)
- Gluteus maximus stretch
- Increased flexibility of the anterior thigh (quadriceps)
- Increased flexibility of opening the shoulder joint and improved stiff shoulders
- Relief of back pain
- Keeps the spine healthy and flexible. It also stimulates and strengthens the ribs and muscles around the back which improves your posture and breathing
- Massage the abdomen to help activate and excrete the digestive system
- Increased flexibility of hip external rotation, increased flexibility of knee joints and ankles Deepen Lotus Pose (cross leg)
- 腸腰筋強化（股関節屈曲）
- 大臀筋ストレッチ
- 太もも前側（大腿四頭筋）の柔軟性UP
- 肩関節を開きの柔軟性UP、肩こりの改善
- 腰痛の緩和
- 背骨の健康で柔軟に保ち肋骨と背中の周りの筋肉を刺激して強化して姿勢と呼吸を改善する
- 腹部をマッサージし、消化器系の活性化と排泄を助ける
- 股関節外旋の柔軟性UP・膝関節・足首の柔軟性を高めLotus Pose(cross leg)を深める
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Ardha Matsyendrasana
Half Spinal Twist Pose
Skill Level
Intermediate
- 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
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Dhanurasana
Bow Pose
Skill Level
Intermediate
- 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
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Ananda Balasana
Happy Baby
Skill Level
Beginner
- 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