<p>ã¨ã¬ã£ã¦ã©ãããã®ï¼ã©ããªãã¼ãºãããã®ï¼ãããªåå¿è ã§ãæ°è»½ã«ã§ããã¨ã¬ãã¼ãºãç´¹ä»ãã¾ãã<br />
ã¨ã¬ã§å¤§åãªãã¨ã¯ãã¼ãºãããããã¨ã§ã¯ãªããèªåã®å¿ã¨ä½ãæ°æã¡ããåãããã¨ã§ãªã©ãã¯ã¹ãã¦æ°æ¥½ã«ãªããã¨ã<br />
å¿ãæ°æ¥½ã«ãç©ããã«ãªã£ã¦ããã¨ãæ°ã¥ããã¨ãã«ã¯ã³ã³ãã¨ã«ã©ããç¾ããããªããã«ãªã£ã¦ãããã¨ã§ãããã<br />
ãã²ãææ¦ãã¦ã¿ã¦ãã ãããï¼</p>
<p><strong>â»æ³¨æï¼æç ãããããã¯ãäºåã«å»å¸«ã«ç¸è«ãã¦ãã ããã</strong></p>
<div class="attbox03">
<ul>
<li>ã©ã®ãã¼ãºãå¿ ãå¼å¸ã¨ãããã¦è¡ãã¾ãã</li>
<li>å¼å¸ã¯é¼»å¼å¸ã§è¡ãã¾ãã</li>
<li>ã¹ãã¬ããéåã§ã¯ãªãã®ã§ãç¡çãªä½ã®ã¾ãã®ã°ãã¯æ§ãã¾ããããä½ã«çã¿ãã§ãªãç¨åº¦ã«åããã¦ããã¾ãã</li>
</ul>
</div>
<h2>ã¨ã¬ãã¼ãº</h2>
<h3>åå±ã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12111 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image11.jpeg" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="625" height="624" /></p>
<p>ã¹ãã¬ããã§ã¯ãªãã®ã§ãã²ãã¯å¤å°ã¾ãã£ã¦ãåé¡ããã¾ããã<br />
<strong>ä½ã®åãã¨å¼å¸ãé£åããããã«</strong>æèãããã¾ãã</p>
<ol>
<li>両足ã伸ã°ãã¦åº§ãã両æã§ã¤ã¾å ãã¤ãããåã«ä¼¸ã°ãã</li>
<li>æ¯ãå¸ããªããä¸å身ã伸ã°ãã</li>
<li>æ¯ãåããªããä¸å身ãåã«åãã</li>
<li>æ¯ãåããã£ãããã®ã¾ã¾10ç§ã»ã©æ¢ããã</li>
<li>æ¯ãå¸ããªãããã£ããã¨ä½ããããã</li>
</ol>
<p>ä¸è¨ã2ã»ããè¡ã£ãããããããããã¦1åã»ã©ä¼ãã</p>
<h3>å¼ã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12112 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image21.jpeg" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="625" height="625" /></p>
<p>è °ã«è² æ ãããããã¼ãºãªã®ã§ç¡çãããªããã¨ã<br />
æèã¨è¦ç·ãä¸ã«åãããã¨ãå¿ããã¾ãã</p>
<ol>
<li>ãã¤ã¶ãã«ãªãã両æã§æé¦ãã¤ããã</li>
<li>æ¯ãå¸ããªãããæã¨æé¦ãå¼ã£å¼µãåãããããã«ãã¦ä½ããããã¦ãã¼ãºãä¿ã¤ãè¦ç·ãä¸ã«ãããããã«ããã</li>
<li>æ¯ãåããªãããæé¦ãã¤ããã ã¾ã¾ä½ããããããã§ããåºã«ã¤ãã¦å°ãä¼ãã</li>
<li>ãã1ã»ããï¼1ï½3ï¼è¡ãã</li>
<li>両æããã§ãã®ä¸ã«ç½®ãããã®ã¾ã¾ãã¤ã¶ãã§å°ãä¼ãã</li>
</ol>
<h3>赤ã¡ããã®ãã¼ãº</h3>
<p><img class="aligncenter wp-image-12113 size-full" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image31.jpeg" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="625" height="624" /></p>
<p>ãã¼ãºã®ãã¨ãã«ã©ãã«ããããã¨ãã<strong>å¿å°ããåºæ¿</strong>ã«æèãåãã¦ã¿ã¾ãããã</p>
<ol>
<li>ä»°åãã«å¯ã¦ãæ¯ãå¸ã</li>
<li>æ¯ãã¯ããªããã両ã²ããæãæ²ãã¦ä¸¡æã§ãããããé¡ã¯ã²ãã«è¿ã¥ããã</li>
<li>èªç¶ã«å¼å¸ãããªãã20ç§ã»ã©ä¿ã¤ã</li>
<li>æ¯ãå¸ããªããããã£ããã¨ä¸¡æä¸¡è¶³ãåºã«ãã©ãã</li>
<li>ãã®ã¾ã¾ãã£ããã¨å¼å¸ããã¦ä¼ããï¼æ¬¡ã®ãæ»è ã®ãã¼ãºãï¼</li>
</ol>
<h3>ã³ãã©ã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12115 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image5.png" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="600" height="396" /></p>
<p>ä½ãããããã¨ãã«<strong>èä¸ãè©ç²éª¨</strong>ã«æããåºæ¿ã«æèãåãã¦ã¿ã¾ãããã</p>
<ol>
<li>ãã¤ã¶ãã«ãªãããã§ããåºã«ã¤ãã両æãèã®ããã«æ·»ãã¦ãããã</li>
<li>æ¯ããã£ãããããªããããã£ããã¨ããã§ã→ãã→é¦→è©→è¸ã®é ã«ä¸å身ãæã¡ä¸ããã</li>
<li>ã§ããã ãä¸å身ãããã£ããè¦ç·ãä¸ã«åãããã£ããã¨å¼å¸ããã</li>
<li>æ¯ããã£ããåããªããããã£ããã¨ãè¸→è©→é¦→ãã→ãã§ãã®é çªã«ä¸å身ãä¸ããã</li>
<li>ãã§ããåºã«ã¤ããã両æããã§ãã®ä¸ã«ããã¦1åã»ã©ä¼ãã</li>
</ol>
<h3>èã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12116 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image6.png" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="624" height="624" /></p>
<p>è °ãçãã¦ããããã¯ç¡çãããªãããã«ãã¾ãããã<br />
ããªãã¨è¦ç·ã«æèãããã¾ãã</p>
<ol>
<li>両足ã伸ã°ãã¦åº§ãã</li>
<li>å°ãã²ããæ²ãã¦ããã¤ã¾å ãä¸ãã¦ã両足ã伸ã°ãã</li>
<li>両è ã¯åºã¨å¹³è¡ã«ãªãããã«ã¾ã£ããæã¡ä¸ããã</li>
<li>é ããããè¦ç·ã¯åæ¹ã«åããã</li>
<li>å¼å¸ãããªããããã®ã¾ã¾ãã¼ããããæèã¯ããªãã«åããã</li>
<li>æåã¯10ç§ã»ã©ããã¯ãããæ £ãã¦ãããå¾ã ã«æéãã®ã°ãã¦ããã</li>
<li>çµãã£ãããæ»è ã®ãã¼ãºãã§å°ãä¼ãã</li>
</ol>
<p>ã¾ã ã¾ã ç¶ãã¾ãï¼</p>
<p><!--nextpage--></p>
<h3>éã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12117 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image7.png" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="600" height="332" /></p>
<p>ãã¤ããã«ãªããã¡ãªè¸ï¼ãã¼ãï¼ãéãã¾ããã®ã©ãé¦ãã®ã°ãã¦åºæ¿ãããã¨ã¯<strong>å ç«åã¢ãã</strong>ãæå¾ ã§ãã¾ãã</p>
<ol>
<li>ããããã«ãªãã両ã²ããåºã«ã¤ã</li>
<li>ä¸å身ãã§ããã ããããã¦ãé é ãåºã«ã¤ããã</li>
<li>ãã£ããã¨å¼å¸ãããªããã30ç§ã»ã©ãã¼ãããã</li>
</ol>
<h3>ã²ããã®ãã¼ãº</h3>
<p>ããã ãã²ãã£ã¦ãããããã¨ãã«ããã¸ã³ã¯ãªã¨ããæè¦ã«æèãããã¦ã¿ã¾ãããã</p>
<ol>
<li>å³ã²ããç«ã¦ã¦ãè¶³ã交差ããã¦åº§ãã</li>
<li>å·¦æã§å³ã²ããã¤ããã峿ã¯ãå°»ã®è¿ããåºã«è»½ãã¤ãã</li>
<li>æ¯ãå¸ãã</li>
<li>æ¯ãåããªããããã®ã¾ã¾å³æ¹åã«ä½ãã²ãããè¦ç·ã¯å¾ãã«åããã</li>
<li>ãã®ã¾ã¾5åå¼å¸ãããã</li>
<li>æ¯ãå¸ããªããå ã®ä½ç½®ã«ãã©ãã</li>
<li>å·¦å³ã®è¶³ãçµã¿æ¿ãã¦ãåæ§ã«1ï½6ãè¡ãã</li>
<li>å·¦å³çµãã£ãããããããçµãã§30ç§ã»ã©ãªã©ãã¯ã¹ãã</li>
</ol>
<h3>é転ã®ãã¼ãº</h3>
<p><img class="size-full wp-image-12118 aligncenter" src="https://yogamaga.com/wp/wp-content/uploads/2016/02/image8.jpeg" alt="åå¿è ã§ãã§ããã¨ã¬ãã¼ãº" width="624" height="625" /></p>
<p>è¶³ãä¸ã«ããããã¨ã§<strong>è¡æµãããããããããã¿ãã¨ã广ãæå¾ </strong>ã§ãã¾ãã<br />
è °ã«ä¸å®ã®ããããã¯ã決ãã¦ç¡çããããå£ãå©ç¨ãã¦è¡ãã¾ãããã</p>
<ol>
<li>ä»°åãã«å¯ãã</li>
<li>ãã£ããã¨ä¸¡è¶³ãèµ·ãããåç´ã«æã¡ä¸ããã</li>
<li>ãã®ã¾ã¾ãè °ãæã¡ä¸ãã両æã§è °ãæ¯ããã</li>
<li>ãã£ããã¨å¼å¸ãããªããããã®ã¾ã¾30ç§ï½1åãã¼ãããã</li>
<li>ãã£ããã¨è °ã¨è¶³ããããããã®ã¾ã¾ãæ»è ã®ãã¼ãºãã§2ï½3åã»ã©ä¼ãã</li>
</ol>
<p><strong>å£ãã¤ãã£ããããã</strong></p>
<ol>
<li>å£ã«ããã£ã¦ããããã«ãªãããå°»ãå£ã«è¿ã¥ãã¦ã両足ãå£ã«ãã£ã¦ã¾ã£ããæã¡ä¸ããã</li>
<li>èãããã¦ãä½ã®ããæ¨ªã«ããã</li>
<li>ãã£ããã¨å¼å¸ãããªããã1åï½2åãã¼ãã</li>
<li>ãã£ããã¨è¶³ãä¸ãããããæ»è ã®ãã¼ãºãã§å°ãä¼ãã</li>
</ol>
<p>æ £ãã¦ããããè °ãããããã¤åºããæã¡ä¸ãã¦ä¸¡æã§æ¯ãã¦ãããã§ãããã</p>
<h3>æ»è ã®ãã¼ãº</h3>
<p><img class="aligncenter wp-image-17826 size-full" src="https://yogamaga.com/wp/wp-content/uploads/2016/04/syava.png" alt="ã·ã£ãã¼ãµã" width="625" height="517" /></p>
<p>å ¨èº«ã«<strong>ã¡ãããæãã¦ããã</strong>ã©ããããã§ãã¯ããªããã§ããã°ããã§ããã</p>
<ol>
<li>ä»°åãã«å¯ãã両æä¸¡è¶³ã¯ããã ããå°ãã ãã¯ãªãã</li>
<li>軽ãç®ãéãããã£ããã¨å¼å¸ãããå ¨èº«ã®åãæãã¦ããã®ãæããã</li>
<li>ãã®ã¾ã¾1ï½2åã»ã©ä¼ãã</li>
<li>ä½ãå³ã«åããªããããã£ããã¨èµ·ãä¸ããã</li>
</ol>
<h2>ãããã«</h2>
<p>ãããã§ããã§ããããï¼ã¨ã¬æªçµé¨ãåå¿è ã®æ¹ãã¨ã¬ã«è§¦ãããã£ããã«ãªãã°å¬ããã§ãããç¡çã®ãªãç¯å²ã§æ¥½ããã§ã¿ã¦ãã ãããï¼</p>

【初級編】初心者でも挑戦できるヨガポーズ9選!
