This week's yoga module centered on nurturing flexibility, strength, and alignment, with a special emphasis on opening the hip joints, which are often tight and in need of release.
Through targeted movements, we focused on awakening the outer buttocks and thighs, areas prone to stiffness, to promote freedom of movement and relieve tension. Additionally, the session was dedicated to cultivating a robust torso, core, and back muscles, along with the pelvic floor, fostering natural strength and improving posture.
Thank you for taking the time to explore your yoga practice this week. If you're seeking to enhance your well-being and join future sessions, you are warmly invited to participate in our classes. Embrace the opportunity to nurture your body, mind, and spirit through yoga.
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。
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
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。
Maricyasana B
Marichi Pose B
- Tliopsoas strengthening (hip flexion)
- Gluteus maximus stretch
- Increased flexibility of the anterior thigh (quadriceps)
- Increased flexibility of opening the shoulder joint and improved stiff shoulders
- Relief of back pain
- Keeps the spine healthy and flexible. It also stimulates and strengthens the ribs and muscles around the back which improves your posture and breathing
- Massage the abdomen to help activate and excrete the digestive system
- Increased flexibility of hip external rotation, increased flexibility of knee joints and ankles Deepen Lotus Pose (cross leg)
- 腸腰筋強化(股関節屈曲)
- 大臀筋ストレッチ
- 太もも前側(大腿四頭筋)の柔軟性UP
- 肩関節を開きの柔軟性UP、肩こりの改善
- 腰痛の緩和
- 背骨の健康で柔軟に保ち肋骨と背中の周りの筋肉を刺激して強化して姿勢と呼吸を改善する
- 腹部をマッサージし、消化器系の活性化と排泄を助ける
- 股関節外旋の柔軟性UP・膝関節・足首の柔軟性を高めLotus Pose(cross leg)を深める
Bharadvajasana
Sage Twist
- Tones the core and stretches and strengthens the spinal muscles to increase shoulder flexibility
- Tightens the waist and stomach, increases the visceral function, and improves digestion
- Makes your lower body flexible and relieve tension on the sides of your buttocks
- Spine and pelvic strain adjustment, sciatica
- Stretches your spine comfortably in a spiral deep twist.
- コアの調子を整え脊椎の筋肉を伸ばして強化し、肩の柔軟性を高める
- ウエスト、お腹の引き締め内臓機能を高め消化を改善する
- 下半身を柔軟にし、お尻の側面の緊張をほぐす
- 背骨、骨盤の歪み調整、坐骨神経痛の緩和
- 背骨をスパイラル状に深くツイストのできる気持ちよくストレッチするポーズです
Salabhasana
Locust Pose
- Acts on the pancreas, spleen, and liver, making the abdomen extremely strong and activated
- Strengthen stomach and waist muscles, tightens the butt
- Strengthen the back of the body, neck, cervical spine, shoulders, chest, back of arms, abdomen, buttocks, lumbar vertebrae, thighs, trunk, and spine to increase flexibility and improve posture
- Relieves sciatica and menstrual disorders
- 膵臓、脾臓、肝臓に作用し腹部を非常に強くし活性化
- お腹、腰の筋肉を強化、お尻を引き締める
- 体の背面、体幹、首の頸椎、肩、胸、腕の後ろ側、腹、臀部、腰椎、太腿、脊椎全体を強化し、柔軟性を高め姿勢改善
- 坐骨神経痛、月経障害を和らげる