Malasana
Garland Pose
- Trains muscles by the pelvis and pelvic plate muscle
- Posture improvement, shape up effect around the stomach
- Good for menstrual pain, gynecological problems, and constipation
- Strengthen/stretches the ankles, hips, back & shoulders
- Helps expel what should be discharged from the body. Stimulates the digestive tract and raising metabolism. Effective when you eat too much or drink too much.
- 骨盤周りの筋肉、骨盤底筋を鍛える
- 姿勢改善、お腹周りのシェイプアップ効果
- 生理痛、婦人科系の不調、便秘解消
- 足首、股関節、背中、肩のストレッチ強化
- 体外に排出されるべきものを出しやすくしてくれるほか、消化器官を刺激し 基礎代謝を上げる効果が あり、食べ過ぎ飲み過ぎてしまった時に効果的
Parsva Candrasana
Standing Crescent Moon Pose
- Every time you take a deep breath, fresh oxygen is sent inside your body so the space between the ribs expands. Your whole body is activated and dullness is reduced.
- Stretches the sides of the body (internal oblique, external oblique) and muscles between the ribs. It feels good because you don't often have a chance to stretch up and down.
- Dullness in your legs is reduced since the sides of the entire leg are stretched.
- Stiff shoulders and back pain are improved.
- Activation of liver function.
- Stretches your arms.
- 深い呼吸をするたびに、体側に新鮮な酸素が送り込まれるので、肋骨と肋骨の間が広がり、全身が活性化され、だるさが軽減される
- 体の側面(内腹斜筋、外腹斜筋)を伸ばして、肋骨の間の筋肉をストレッチします。身体の側面は、なかなか上下に伸ばす機会がないのでとても良い
- 脚全体の側面も伸ばすので、脚のだるさも軽減される
- 肩こり、腰痛が改善
- 肝臓機能の活性化
- 腕のストレッチ
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 Candrasana
Half Moon Pose
- Strengthens the gluteal muscles & lower body, and adjusts the nerves that lead to the leg muscles
- Pelvic distortion
- Activates the nervous system and improves concentration
- Opens the heart and increases the capacity of the respiratory system
- If you can imagine breathing to the end, your fatigue recovery effects will increase
- 殿筋、下半身の引き締め強化し、足の筋肉に通じている神経の調子を整える
- 骨盤の歪み
- 神経系を活性化、集中力を向上させる
- 心臓を開き、呼吸器系の能力を高める
- 末端まで呼吸を届けるイメージできると疲労回復効果が高まる
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
Parivrtta Paschimottanasana
Revolved Seated Forward Bend Pose
This pose is a combination of a twist and a forward bend which engages the pelvic floor muscles and hip flexors. It gives your back muscles, spine, shoulders, chest, and abdomen an intense stretch.
The contracting and stretching of these muscles also improves in their flexibility. I also strengthens the joints.
Twists are always a good way to improve the nervous system. They send messages from the brain to the muscles and back. Activated cells in the body clear paths to release toxins and take in more oxygen for the blood.
Better blood circulation boosts the body keeping it energized and active. Releasing the dullness and heaviness in the hips, shoulders, and spine.
- Tones the abdominal organs
- Improve digestion & circulation
- Therapeutic for mild backaches
- Lengthens the sides of the torso
ひねりと前屈を組み合わせて、背中、背骨、肩、胸、腹部の筋肉を強く伸ばします。 骨盤底筋と股関節屈筋を積極的に活用します。
これらの筋肉の収縮と伸張は、柔軟性も向上させ、関節を強化します。
ツイストは常に神経系を改善するための良い方法であり、脳から筋肉へ、またはその逆のメッセージを受け取ります. 体内の細胞はねじれた状態で活発に使用されているため、毒素を放出し、血液のためにより多くの酸素を取り込む経路がクリアされます. 血行が良くなることで、体が元気になり、活動的になります。 リラックスしながら身体を活性化させ、腰、肩、背骨のだるさや重さを解放します。
- 腹部器官の調子を整える
- 消化と循環を改善する
- 軽度の腰痛の治療
- 胴体の側面を伸ばす
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
Ustrasana
Camel Pose
- Relieves mild shoulder stiffness and pelvic anteversion
- Opens the chest
- Various effects such as strengthening back muscles, adjusts the spine, better posture, and improves stoop
- Relieves back pain
- Promotes blood circulation
- Increases the flexibility of the waist and restores the elasticity of the spine.
What is a warped waist?
When you stand upright, your pelvis tilts forward, and to cover it, your hips also stick out, with the area just above your hips curving back. The cause is lack of muscle strength. Among the inner muscles, if the biceps femoris that connects the thighs and pelvis is weak, the pelvis cannot firmly support the weight of the upper body, resulting in distortion and back pain.
- 肩こりの穏和、骨盤前傾の緩和(反り腰の改善)
- 胸を開く
- 背筋、体幹強化、背骨の調整、姿勢、猫背の改善など様々な効果
- 腰痛の緩和
- 血行促進
- 腰の柔軟性を高め背骨の弾力性を取り戻す
反り腰とは?
直立したときに骨盤が前に傾き、それをカバーするために、すぐ上の腰のあたりが後に反り返ってしまう状態でお尻も突き出ます。原因は筋力不足です。インナーマッスルのなかでも特に太ももと骨盤をつなぐ大腿二頭筋の弱いと上半身の重みを骨盤がしっかりと支る事ができずに歪みや腰痛になります。
Sucirandhrasana
Eye of the Needle Pose
It stretches the muscles around the buttocks, hamstrings, and hips. If your hips are stiff, it can cause back pain and poor metabolism. In particular, the outside of the buttocks, which is rarely stretched, is comfortably stretched, which promotes blood circulation in the lower body and relieves fatigue of the whole body.
It is also effective for lower body stiffness and lower back pain, and is recommended for people who have a lot of desk work.
- Stretches your lower back to prevent, eliminate, and adjust your pelvis
- Loosens the hips and stretch the buttocks
- Relaxes
- Improves sensitivity to cold and eliminates swelling
お尻、ハムストリングス、股関節周りの筋肉が伸びます。お尻が硬いと腰痛を引き起こしたり代謝も悪くなります。特に普段伸ばす事が少ないお尻の外側が気持ちよくストレッチされることで、下半身の血行促進や全身の疲労回復効果。
下半身のコリや腰痛にも効果があり、デスクワークが多い方におすすめです。
- 腰を伸ばし腰痛の予防、解消、骨盤調整
- 股関節をほぐしてお尻をストレッチ
- リラックス
- 冷え性改善、むくみの解消