Table of Contents
アーサナの種類
Sitting
強化される部位
Back, chest, and core
難易度
初級
YCBレベル
Lー1ヨガプロトコルインストラクター
Bhadrasana (Gracious Pose)
Bhadrasana is a basic yoga pose that is appropriate for beginners. It is an excellent asana for meditation because it is both comfortable and long-lasting. Practicing bhadrasana calms the mind and provides a sense of grounding. It also stimulates the muladhara chakra (root chakra).
How To Do Bhadrasana
Step 1
Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat.
Step 2
Keep the neck straight and the upper body (chest) forward.
Step 3
The stomach held in normal contour. And keep the chin drawn in. Focus eyes at one point straight ahead.
Step 4
Maintain this position for 6 seconds, retaining the breath (final position).
Benefits of Bhadrasana
- Leg flexibility is improved.
- Enhances digestion
- Backbone, thighs, hips, and buttocks are all strengthened.
- Muladhara, or root chakra, is activated.
- Helps with delivery and labour during childbirth
- Improves brain power
- Focus and concentration are improved.
- It alleviates fatigue.
- It is an excellent posture for meditation because it calms the mind and reduces mental activity.
Cautions of Bhadrasana
- Unless you are dizzy or lightheaded, mountain is a generally safe pose.
- 妊娠中は、体が安定するように足の間隔を広めにするとよいでしょう。
注: すべてのアサナとプラナヤマは、認定ヨガ講師の指導の下で行う必要があります。
- シャシャンカーサナ
- Ardha Ustrasana
- Janusirsashana
- Paschimottasana
- ウシュトラーサナ
- Ardha Matsyendrasana
- Gomukhasana
- Eka Pada Rajakapotasana
- Parvatasana
- Bhujangasana
- Salabhasana
- セツバンダーサナ
- Makarasana
- Uttanpadasana
- Ardhahalasana
- マツヤーサナ
- Halasana
- Matsyasana 2
- Setubandhasana
- Chakrasana
- Pavanamuktasana
- Chakrasana
- Markatasana
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