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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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Natarajasana
Lord of the Dance Pose
Skill Level
Intermediate
- Tighten and beautify your back
- Develop a sense of balance and makes your body movement beautiful
- Strengthen and tone leg muscles and ankle
- Stimulate and improve function in your shoulders, ribs, and spinal cord
- Stretches your shoulders, chest, thighs, hip joint, and abdomen
- Gluteal muscles, quadriceps, hamstrings
- 背中を引き締めキレイな後姿を作ってくれる
- バランス感覚を発達させ身のこなしを綺麗にする
- 脚の筋肉、足首調子を整え強化する
- 肩胛骨(けんこうこつ)、脊髄(せきずい)全体を刺激し機能が増進
- 肩、胸、太腿、鼠蹊部(そけいぶ)、腹部のストレッチ
- 臀筋、大腿四頭筋、ハムストリングス
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Utkata Konasana
Goddess Pose
Skill Level
Intermediate
- It has the effect of training the iliopsoas muscle between the internal organs and the spine which improves your posture
- Stretch your hips, buttocks and chest.
- Tighten and strengthen the core muscles.
- Heats the body and promotes circulation.
- Strengthen shoulders, arms, upper back, pelvis, buttocks, quads, thigh inside, and calf
- 内臓と脊椎間にある腸腰筋を鍛える効果があり姿勢の改善が期待できる
- 腰、鼠蹊部、胸を伸ばす
- コアの筋肉を引き締め、強化
- 体を加熱し、循環を促進
- 肩、腕、背中上部、骨盤, お尻、大腿四頭筋、太ももの内側、ふくらはぎを強化
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Maricyasana A
Marichi Pose A
Skill Level
Beginner
- 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
- 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
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Krauncasana
Heron Pose
Skill Level
Intermediate
- Strengthens the back and abdomen
- Abdominal tissue and heart activation
- Body adjustment
- Improved ankle, knee, waist and shoulder flexibility
- Thigh peach hamstring, back of knees, calf muscles are stretched to soften the hip joint
- 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
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Kapotasana
Pigeon pose
Skill Level
Advanced
Intermediate
- 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