Sep 5, 2024 - Oct 2, 2024

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
Bound Angle Pose icon

Baddhakonasana

Skill Level
Beginner

Bound Angle Pose

  • 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
a kneeling pose with one leg extended to the side, torso bending sideways over the extended leg, one arm sliding down the leg and the other sweeping overhead

Parighasana

Skill Level
Intermediate

Gate Pose

  • 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

門のポーズ

  • 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、骨盤の血流を促す
  • 左右バランス
Reverse Warrior icon

Viparita Virabhadrasana

Skill Level
Advanced

Reverse Warrior

  • 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
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
A seated balance pose with legs and torso lifted to form a V-shape, arms extended forward, balancing on the sit bones

Navasana

Skill Level
Intermediate

Full Boat Pose

  • Reduces excess waist and abdominal fat
  • Strengthens the pelvic area
  • Strengthens the spine, neck and legs
  • Strengthens the trunk and develops a sense of balance
  • Uses inner muscles and has a whole body tightening effect

ボートのポーズ

  • 余分なウエストと腹部の脂肪を減らします
  • 骨盤領域を強化する
  • 脊椎、首、脚を強化する
  • 体幹強化しバランス感覚を養う
  • インナーマッスルを使い、全身の引き締めに効果あり
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
Sphinx Pose icon

Salamba Bhujangasana

Skill Level
Beginner

Sphinx Pose

  • Strengthens the spine and tightens the back muscles
  • Tightens the buttocks
  • Prevents low back pain and strengthens the brachial muscles
  • Opens your back, chest, lungs, shoulders, spine and abdomen. Increases vitality, stimulates & activates the abdominal organs, and reduces stress
  • Fatigue recovery and relaxation
  • 背骨、背筋の強化、背中の引き締め
  • 臀部の引き締め
  • 腰痛予防・改善、上腕筋の強化
  • 背中、胸、肺、肩、背すじと腹部を開きます。活力を上げ、腹部臓器を刺激、活性化しストレスを軽減する
  • 疲労回復リラックス
lying on the back with one leg extended straight up, held at the big toe by hand or strap, the other leg resting flat on the floor

Supta Padangusthasana

Skill Level
Intermediate

Reclined Big Toe Pose

  • Strengthens the spine, waist, hips, and lower abdomen.
  • Effectively stretches the muscles at the back of the legs (hamstrings).
  • Relieves stiffness and increases flexibility in the Achilles tendon, calves, thighs, and hip joints.
  • Improves blood flow around the pelvis and relieves gynecological discomfort.
  • Prepares the body for the standing balance pose, Utthita Hasta Padangusthasana.

仰向け足の親指つかみのポーズ

  • 脊柱、ウエスト、ヒップ、下腹部を強化する
  • 脚の裏側の筋肉(ハムストリング)を効果的に伸ばす
  • アキレス腱、ふくらはぎ、太もも、股関節のこわばりを解消し、柔軟にする
  • 骨盤周りの血流を促進し、婦人科系の不調を緩和する
  • 立位バランスポーズ「Utthita Hasta Padangusthasana」の準備になる