Vrksasana
Tree Pose
- Develop muscles in both legs to improve balance
- Pelvic distortion adjustment, posture improvement
- Tightening the second arm
- Spine, nervous system, and strengthening
- Improves concentration and calms the balance between mind and body
- 両足の筋肉を整えて平衡感覚を発達させる
- 骨盤の歪み調整、姿勢の改善
- 二の腕の引き締め
- 背骨、神経系と強化
- 集中力が向上し、心と体のバランスが落ち着きます
Prasarita Padottanasana ABCD
Wide Legged Forward Bend
- The muscles inside and outside the legs and the soles of the feet are stretched so that they can be used well
- Improved blood circulation to the upper body and head
- Increased digestion
- People who can't do Sirsasana (headstand) should start with this pose.
- Effective in reducing weight
- 脚の内外側の筋肉、足の裏が伸ばされ上手く使える ようになる
- 上体、頭部への血行が良くなる
- 消化機能が増進
- 頭スッキリSirsasana(ヘットスタンド)が出来ない人はこのポーズから始めるのが良い
- 体重を減らす効果あり
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
Utthan Pristhasana
Lizard Pose
- A comfortable pose that opens the hip joint and stretches the entire body, including the legs and back.
- Strengthens the trunk and corrects distortion of the pelvis
- Loosens the hip joint to promote lymph flow
- This pose stimulates the hip joint more than expected. It may not be possible to do at first. Stop where you feel comfortable and practice little by little.
- 股関節を開き、脚や背中など全身を伸ばしていく気 持ち良いポーズ
- 体幹強化、骨盤のゆがみを整える
- 股関節をほぐして、リンパの流れを促進
- このポーズは、想像以上に股関節が刺激されます。はじめのうちは出来ないかもしれません。決して無理しないで少しずつ気持ちいいと感じるところでストップしながら練習していく。
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
Krauncasana
Heron Pose
- 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
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
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
Bananasana
Banana Pose
- Stretch the side of the body that easily shrinks
- Stretching the side of your body stimulates the meridians of the bile and liver which leads to the detoxification. Bile is the fluid needed to digest fat
- Firmly stretches your body, flanks, ribs, armpits, and especially your waist
- Normally, even if the body side is twisted, it rarely stretched up and down. Effective for preventing back pain, correcting pelvic strain, and improving posture
- 縮みやすい体側を伸ばす
- 体側伸ばしは、デトックスにも効果的、体側をストレッチすることで、胆のう&肝臓の経絡を刺激してデトックスにつながる胆汁は脂肪を消化するのに必要な液体
- しっかりと、体側、脇腹、肋骨、脇の下、特にウエストが伸ばされる
- 普段、体側ってねじることはあっても上下に伸びることが少なく腰痛予防や、骨盤の歪みの矯正、姿勢改善にも効果的