Table of Contents
アーサナの種類
Sitting
強化される部位
Upper part of the body (from navel to head)
難易度
初級
YCBレベル
L2 - Yoga Wellness & Instructor
Yoga Mudrasana
The symbol of Yoga is represented by Yogamudra. It resurrects the human form in its role as a Divine component. It inspires humility in the face of success, as well as grace and modesty in the face of greatness.
It is a symbol of great wisdom and understanding, knowing both the frailty and limitless potential of human nature.
How To Do Yoga Mudrasana
Step 1:
Bend forward arching the spine to touch the forehead to the ground. Tuck in the abdomen and relax the shoulders. Ensure no movement below the waist. Maintain this position for 6 seconds, suspending the breath.
Step 2 :
Inhaling, in 3 seconds, gently raise the head and straighten the back to return to the starting position.
Step 3 :
Exhaling, in 3 seconds, twist the body (waist above) to the right and bend forward to touch the right knee with the forehead. Maintain this position for 6 seconds, suspending the breath.
Step 4:
Inhaling, in 3 seconds, gently raise the head, untwist and straighten the back to return to the starting position. Repeat the above steps (4 to 6), without pause, to the left, to complete 1 round.
Benefits of Yoga Mudrasana
- Stretches the posterior muscles of the trunk and the neck.
- Improves muscle tone and venous circulation of the spinal column.
- Favourable effects on the viscera due to deep intra-abdominal compression.
- Lateral stretch stimulates vital areas of the colon.
Cautions of Yoga Mudrasana
- Practice Yoga Mudrasana only if you are capable of holding padmasana comfortably for 3-5 minutes.
- Don`t remain in the final position for too long nor force the body to touch the forehead to the floor. Doing so will result in straining back, ankles, knee and thighs.
- Avoid practicing the Psychic Union Pose if you suffer from high blood pressure, knee or ankle complaints, severe back, eye or heart condition.
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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