Natarajasana
Lord of the Dance Pose
- 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
Parivritha Trikonasana
Revolved Triangle Pose
- Strengthen buttocks, thighs, and calf muscles
- Improves spinal and back muscle function by improving spinal circulation
- The twist stimulates and activates the internal and digestive organs.
- Continued practice is effective in tightening around the stomach
- Improve balance and prepare for other twist poses
- 尻、もも、ふくらはぎの筋肉を強め整える
- 脊椎(せきつい)血行が良くなり背骨および背中の筋肉の機能を整える
- ツイストによって、内臓、消化器官に刺激を与え、活性化します
- 継続して練習することでお腹周りの引き締めに効果あり
- バランス感覚向上、他のツイストポーズの準備
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
Utkata Konasana
Goddess Pose
- 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
Pascimottanasana
Seated Forward Bend
- Diabetes (helps rejuvenate the pancreas)
- Activates liver, pancreas, spleen, kidney, and abdominal organs
- Regular exercise prevents heart disease (increases blood flow to the heart)
- Stretch suitable for posterior body (especially calf muscle and spine)
- Calm down and reduce stress
- 糖尿病(膵臓の若返りに役立ちます)
- 肝臓、膵臓、脾臓、腎臓、腹部の臓器を活性化
- 定期的な練習は心臓病を防ぐ(心臓への血流を増加させます)
- 後部身体(特にふくらはぎの筋肉と脊椎)に適したストレッチ
- 心を落ち着かせてストレスを軽減
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
Tryangamukhaikapada Pascimottanasana
Intense Three-Limb Stretch
- Strengthen and corrects muscles in the abdomen, waist, and legs
- Activates abdominal organs, digestive disorders and gastrointestinal disorders
- Stretch of the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
- Intestinal psoas muscle strengthening (also called “deep abdominal muscles” plays a very important role in exercise)
- Strengthen back muscles and spinal cord
- 腹部、腰、脚の筋肉強化し矯正する
- 腹部臓器を活性化し、消化器疾患や胃腸障害
- 太ももの前側(大腿四頭筋)、ハムストリング、大臀筋、股関節内旋のストレッチ
- 腸腰筋強化(「深腹筋」とも呼ばれ運動に非常に重要な働きをしている)
- 背中の筋肉と脊髄を強化
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