Garudasana
Eagle Pose
- Loosens shoulder blades and helps with stiff shoulders
- Straightens left and right distortion
- Strengthens limbs, joint strengthening
- Tightens the upper arm, buttocks, and legs
- Strengthens the ankle
- 肩甲骨をほぐし、肩こりを治す
- 左右の歪み整える
- 手足の筋力、関節強化
- 二の腕、お尻、脚を引き締める
- 足首の力を強める
Padahastasana
Hand Under Foot Pose
- Stretch the back of your hamstring, buttocks, greater gluteal muscles, wrists, arms, shoulders, back, sides, and hips using gravity to pull on your back
- The internal organs are in good condition, the secretion of digestive juice is promoted, the liver and spleen are activated, and it is very effective for people with stomach upset and gastrointestinal disorders
- Suitable for lack of energy or when you want to refresh your head
Furthermore, because it is a reverse pose, it improves the blood flow of the head and neck, and is refreshing. When oxygen is sent to the brain, the mind calms down, and the urge to eat something that fills the head fades away. Therefore, it is famous for controlling appetite “yoga to suppress appetite”.
- パソコン座り仕事で固まりやすい裏ももハムストリングやお尻、大臀筋、手首や腕や肩、背中、脇や腰などを重力と引っ張り合う力を使って一気に伸ばす
- 内臓器官の調子を整え、消化液の分泌が促され、肝 臓、脾臓(ひぞう)の働きが活発になり、腹が張ったり胃腸の障害のある人に大変効果的
- 気力が欠けた時や頭をリフレッシュさせたい時に適している
さらに逆転のポーズなので頭や首の血流を改善して スッキリします。脳に酸素が送られると、心も落ち着いてくるので、頭の中に充満していた、何かを食べたいという衝動が薄れていきます。それゆえに、食欲を コントロール「食欲を抑えるヨガ」として有名なのです。
Anjaneyasana
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
Ardha Hanumanasana
Half Splits Pose
- Pelvic strain adjustment
- Increases flexibility of the ham strings and calf muscles on the back of the thigh
- Strengthening the inner muscle of the abdomen
- Stretch back muscles
- Eliminates swelling of the legs
- Promote blood circulation
- Sitting for long periods of time in bad posture can cause pelvic distortion, coldness, and swelling. If you continue to work at your desk, you may want to refresh yourself with this pose once in a while.
- 骨盤の歪み調整
- もも裏ハムストリングス、ふくらはぎの筋肉の柔軟性UP
- お腹のインナーマッスルの強化
- 背中の筋肉のストレッチ
- 足のむくみ解消
- 血行促進
- 姿勢の悪い状態で長時間座っていると、骨盤のゆがみや体の冷え、むくみを引き起こします。デスクワークが続いたら、たまにこのポーズでリフレッシュすると良い
Padangusthasana
Hold The Big Toe Pose
- Hamstring, the back of the thighs, the greater ankle, and back stretch
- Helps with stiff shoulders, back pain, and posture improvement
- Metabolic UP / Detox Constipation
- In this reversed posture, blood is collected in the head, the brain is activated, blood circulation is promoted, and detox stress is eliminated
- Builds tone and digestive juices are secreted
- ハムストリング、太モモの裏、大臀筋、背中のストレッチ
- 肩こり、腰痛、姿勢改善
- 代謝UP、デトックス、便秘
- 逆転の姿勢で血液を頭部に集め、脳を活性化血行促進し、デトックスストレス解消
- 内蔵の調子が整い消化液の分泌される
Vakrasana
Half Spinal Twist Pose
- Sciatica
- Very useful against diabetes
- Activates the abdominal organs
- Reduces ankle, knee, waist and shoulder stiffness
- Improve shoulder and back stiffness
- 坐骨神経痛
- 糖尿病に非常に役立ちま
- 腹部の臓器を活性化します
- 足首、膝、腰、肩の硬直を軽減
- 肩、背中のコリ改善
Ardha Baddha Padma Pada Pascimottanasana
Half Bound Lotus Forward Fold
- Improves shoulder, waist, hip joint, thigh, back, knee, and ankle flexibility
- Increases internal function
- Strengthens the lower abdomen
- Eliminates constipation
- The chest is strongly stretched, effective in eliminating stooping
- 肩、腰、股関節、もも裏、膝、足首の柔軟性を向上させる
- 内臓機能を高める
- 下腹部を強化
- 便秘を解消
- 胸が強くストレッチされ、猫背の改善に有効
Makara Adho Mukha Svanasana
Dolphin Plank Pose
- Strengthens the core and tightens the whole body
- Adjusts your posture (when you have strong abs and back muscles, your posture naturally improves)
- Strengthens the muscles around the shoulders such as the serratus anterior muscle, triceps brachii muscle, biceps brachii muscle, and latissimus dorsi muscle. It also improves stiff shoulders
- Shapes up the upper arm
- Strengthens the back and spine
- Great for creating waist, abs, and constrictions
- Strengthens the Gluteal muscle. Stretches the legs, hamstrings, calves, and your foot arch
Strengthening the trunk is a good exercise for improving your normal posture and relieving stiff shoulders. So it's also recommended for people who have a tight shoulder area during desk work.
- コア(体幹)の強化、全身の引締め
- 姿勢を整える(腹筋や背筋がつくと、自然と姿勢も良くなる)
- 前鋸筋、上腕三頭筋、上腕二頭筋、広背筋など肩周りの筋肉の強化、肩こりの改善
- 二の腕のシェイプアップ
- 背中、背骨の強化
- ウエスト周り、腹筋、くびれを作るのに最適
- 臀筋強化、脚、ハムストリングス、ふくらはぎ、土踏まずのストレッチ
体幹強化は普段の姿勢をよくする為にも、肩こりの解消にもとても良いエクササイズなので、デスクワークで肩周りがカチコチの人にもおすすめです。
Bhujangasana
Cobra Pose
- Keeps the abdomen very strong and healthy
- Strengthen the entire spine and increase flexibility
- Eliminates sciatica, lower back, neck and breathing problems
- Acts on the pancreas, spleen and liver
- Hip-up with muscle strengthening of the buttocks
- 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
Pavana Muktasana
Wind Relieving Pose
- The pressure from this pose helps relieve gas in the internal organs and eliminate constipation
- Stimulates and activates the internal organs by compressing the body
- Lumbar stretched, mild back pain and fatigue recovery
- Strengthens the neck muscles, abdominal muscles, and shapes up the stomach
- Correction of the pelvis and spine
- 内臓を圧迫刺激ガスが溜まったことでの膨満感、便秘解消、整腸効果し活性化する
- 腰部が伸ばされ、軽い腰痛や疲れの回復
- 首の筋肉の強化、腹筋を強化、お腹回りのシェイプアップ
- 骨盤、背骨の矯正