Virabhadrasana I
Warrior I
- Pelvic correction, pelvic plate muscle, rectus abdominis muscle strengthening
- Make your hips, knees and ankles flexible
- Open hips, stretch back, tighten and strengthen leg muscles
- Strong effect on hamstrings
- Improvement of stiff shoulders
- 骨盤矯正、骨盤底筋、腹直筋の強化
- お尻、膝、足首を柔軟にする
- 股関節を開き、背中を伸ばし、脚の筋肉を引締め強化する
- ハムストリングに強く作用
- 肩こりの改善
Parsvottaanasana
Intense side stretch
- Removes muscle stiffness in the legs, buttocks, hips and hamstring. It also helps with leg tightening, strengthening and flexibility
- The internal organs are contracted, activated, and the condition is adjusted
- Improve stiff shoulders, stoops, and posture
- When the pose is done correctly, the shoulders are pulled back enough to facilitate deep breathing
- Blood circulation from heart to head
- 足と尻の筋肉のこりを取り除き 股関節ハムストリ ング、脚の引締め強化柔軟にする
- 内臓を収縮させ活性化し調子が整う
- 肩こり、猫背、姿勢の改善
- 正しいポーズでは 肩が十分に後へ引き上げられるので 深い呼吸が容易になる
- 心臓から頭へ血液の循環
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。
Gomukhasana
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
- Increase the flexibility of the hip joint and the outside of the thigh
- Useful for pelvic adjustment by stretching around the pelvis
- 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
Sasankasana
Rabbit Pose
- Pressing the top of the head against the floor directly stimulates Hyakuei acupoints, leading to good quality sleep if done before going to bed
- In a reversed posture, blood collects in the head and activates brain detox
- Tummy and back tightening effect
- Helps relieve headaches
- Thoughts and facial expressions are refreshed by eliminating eyestrain, neck pain, and stiff shoulders
- 頭頂部を床に押しつけ、直接的に百会(ひゃくえ)ツボを刺激する為、就寝前に行うことで、良質な睡眠につながる
- 逆転の姿勢で血液を頭部に集め、脳を活性化ストレス解消デトックス
- おなかや背中の引き締め効果
- 頭痛の改善
- 眼精疲労や首、肩こりの解消によって、思考や表情がすっきりする
百会のツボ/Acupoint
Hundred Association Convergence
“Hyakue” called the energy point on the top of the head. The part where many “ki” (blood) meet. A universal acupuncture point that stimulates all body symptoms.
- Fatigue
- Head feeling, tired eyes
- Rough skin, dull face
- Hair loss
- Stress, insomnia, etc.
Suppresses the excitement of high nerves acting on autonomic nerve disturbances. Switching on these parasympathetic nerves can provide a relaxing effect.
頭頂部のエネルギーポイントと呼ばれる「百会(ひゃくえ)」多くの「気(血液)」が出合う部位。 ここを刺激することであらゆる身体の症状に働きかける 万能ツボ。
- 疲労
- 頭重感、目の疲れ
- 肌荒れ、顔のくすみ
- 抜け毛
- ストレス、不眠症など
自律神経の乱れに作用する高ぶった神経の興奮を鎮め副交感神経のスイッチを入れることでリラックス効果を得られ、就寝前に行うことで、良質な睡眠につながる。
Setubandhasana
Bridge Pose
- Improve indigestion and constipation, strengthens abdominal organs
- Effective for pelvic floor muscle training
- Improves shoulder, knee and back flexibility
- Good for the respiratory system
- Activates head circulation
- 消化不良および便秘改善、腹部器官を強化する
- 骨盤底筋のトレーニングに効果
- 肩、膝と背中の柔軟性を向上
- 呼吸器系に良い
- 頭部の循環を活性化