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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
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Anjaneyasana
Skill Level
Intermediate
Low Lunge
- 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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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)
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Bhujangasana
Skill Level
Beginner
Cobra Pose
- Keeps the abdomen very strong and healthy
- Strengthens the entire spine and increases flexibility
- Eliminates sciatica, lower back, neck and breathing problems
- Acts on the pancreas, spleen and liver
- Hip-up with muscle strengthening of the buttocks
コブラのポーズ
- 腹部を非常に強く元気に保ちます
- 脊椎全体を強化し、柔軟性を高めます
- 坐骨神経痛、腰、首、呼吸の問題を解消
- 膵臓、脾臓、肝臓に作用します
- お尻の筋肉強化によるヒップアップ
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Parsva Candrasana
Skill Level
Beginner
Standing Crescent Moon Pose
- 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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Ardha Matsyendrasana
Skill Level
Advanced
Intermediate
Half Spinal Twist Pose
- Good for the sciatic nerve
- Very useful for diabetes
- Loosens 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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Gomukhasana
Skill Level
Intermediate
Cow Face Pose
- Adjusts your left and right balance
- Flexibility around shoulders and increased range of motion, tightening of second arm
- Helps lower back pain, stiff shoulders, sciatica
- Increases the flexibility of the hip joint and the outside of the thigh
- Useful for pelvic adjustment by stretching around the pelvis
牛の顔のポーズ
- 左右のバランスを整える
- 肩周りの柔軟性と可動域の拡大、二の腕の引き締め
- 腰痛、肩こり、座骨神経痛
- 股関節、太ももの外側の柔軟性を高める
- 骨盤まわりをストレッチすることで骨盤調整に役立つ
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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