Agnistambhasana
Square Pose
- External rotation of the hip joint The meridians that mainly pass through the sides of the thighs are stretched to improve flexibility and loosen the discipline of the buttocks.
- Strengthening the inner muscle of the abdomen and the pelvic plate muscles
- Improvement of X-leg and O-leg If it is X-leg or O-leg, the movement of the hip joint will be restricted, so adjust the direction of the knee to correct it.
- Use gravity to move the hip joint powerfully, and pose effectively for adjusting pelvic strain.
- Relieve Cold sensitivity and adjust posture
- 股関節外旋股主に太ももの側面を通っている経絡をストレッチされ柔軟性がUPしお尻の懲りをほぐす
- お腹のインナーマッスル, 骨盤底筋の強化の強化
- X脚・O脚の改善 X脚やO脚になっていると、股関節の動きが制限されてしまいますので、それを直すような方向へ膝の向きを調整
- 重力を使って股関節を強力に動かし、骨盤歪み調整に効果的なポーズ
- 冷え解消、姿勢を整える
Parivritha Trikonasana
Revolved Triangle Pose
- Strengthen buttocks, thighs, and calf muscles
- Improves spinal and back muscle function by improving spinal circulation
- The twist stimulates and activates the internal and digestive organs.
- Continued practice is effective in tightening around the stomach
- Improve balance and prepare for other twist poses
- 尻、もも、ふくらはぎの筋肉を強め整える
- 脊椎(せきつい)血行が良くなり背骨および背中の筋肉の機能を整える
- ツイストによって、内臓、消化器官に刺激を与え、活性化します
- 継続して練習することでお腹周りの引き締めに効果あり
- バランス感覚向上、他のツイストポーズの準備
Vimanasana
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
- 背中の筋肉と脊椎の脚の強度と柔軟性を向上
- 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
Utthita Hasta Padangusthasana
Standing Hand to Big Toe Pose
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。
Janu Sirsasana
Head-to-Knee Forward Bend Pose
- 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
Bharadvajasana
Sage Twist
- Tones the core and stretches and strengthens the spinal muscles to increase shoulder flexibility
- Tightens the waist and stomach, increases the visceral function, and improves digestion
- Makes your lower body flexible and relieve tension on the sides of your buttocks
- Spine and pelvic strain adjustment, sciatica
- Stretches your spine comfortably in a spiral deep twist.
- コアの調子を整え脊椎の筋肉を伸ばして強化し、肩の柔軟性を高める
- ウエスト、お腹の引き締め内臓機能を高め消化を改善する
- 下半身を柔軟にし、お尻の側面の緊張をほぐす
- 背骨、骨盤の歪み調整、坐骨神経痛の緩和
- 背骨をスパイラル状に深くツイストのできる気持ちよくストレッチするポーズです
Kapotasana
Pigeon pose
- 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