{"id":1359,"date":"2025-07-02T20:21:23","date_gmt":"2025-07-02T11:21:23","guid":{"rendered":"https:\/\/yogakamo.com\/?p=1359"},"modified":"2025-09-14T19:27:37","modified_gmt":"2025-09-14T10:27:37","slug":"%e5%a4%aa%e9%99%bd%e7%a4%bc%e6%8b%9db%e3%81%ae%e5%9f%ba%e6%9c%ac%e5%8b%95%e4%bd%9c%ef%bd%9cbasic-movements-of-sun-salutation-b","status":"publish","type":"post","link":"https:\/\/yogakamo.com\/?p=1359","title":{"rendered":"\u3010\u52d5\u753b\u3011\u5404\u30dd\u30fc\u30ba\uff13\uff10\u79d2\u306e\u592a\u967d\u793c\u62ddB\u306e\u57fa\u672c\u52d5\u4f5c\u3092\u307e\u3068\u3081\u3066\u307f\u305f\u3002"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u306f\u3058\u3081\u306b\uff5cIntroduction<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-1024x576.jpg\" alt=\"\" class=\"wp-image-1362\" srcset=\"https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-1024x576.jpg 1024w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-300x169.jpg 300w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-768x432.jpg 768w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-120x68.jpg 120w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-160x90.jpg 160w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-320x180.jpg 320w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01.jpg 1280w, https:\/\/yogakamo.com\/wp-content\/uploads\/2025\/07\/C0587T01-1024x576.jpg 856w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u3053\u3093\u306b\u3061\u306f\u3001\u5fc3\u30e8\u30ac\u306e\u90e8\u9577\u30fb\u79c0\u78e8\u3067\u3059\u3002<\/p>\n\n\n\n<p>Hi, I\u2019m Shuma, the head of Kokoro Yoga.<\/p>\n\n\n\n<p>\u4eca\u56de\u306f\u3001\u592a\u967d\u793c\u62ddB\u306e\u57fa\u672c\u306e\u6d41\u308c\u3092\u3001\u4e00\u3064\u3072\u3068\u3064\u4e01\u5be7\u306b\u300130\u79d2\u305a\u3064\u5473\u308f\u3044\u306a\u304c\u3089\u89e3\u8aac\u3057\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>Today, I\u2019ll walk you through the basic flow of Sun Salutation B, taking 30 seconds for each pose so you can fully experience it.<\/p>\n\n\n\n<p>\u592a\u967d\u793c\u62dd\u306f\u300c\u5438\u3063\u3066\u958b\u304f\u3001\u5410\u3044\u3066\u9589\u3058\u308b\u300d\u3068\u3044\u3046\u547c\u5438\u3068\u52d5\u304d\u306e\u30ea\u30ba\u30e0\u304c\u7279\u5fb4\u3067\u3059\u3002<\/p>\n\n\n\n<p>Sun Salutation is based on the rhythm of \u201cinhale to open, exhale to fold.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u611f\u60c5\u306e\u592a\u967d\u793c\u62dd\uff5c\u6ce3\u304d\u305f\u3044\u6642\u3053\u305d\u3001\u81ea\u5206\u306b\u623b\u308b\u30e8\u30ac\u3000Sun Salutation for Emotions \u2013 A Practice for the Days You Just Want to Cry\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/tWOwkm6o9pA?list=PLTE-aIU6f7gsrbcNpQ6V6ujZ9WbqORelk\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u30bf\u30c0\u30fc\u30b5\u30ca\uff08\u5c71\u306e\u30dd\u30fc\u30ba\uff09\uff5cTadasana (Mountain Pose)<\/h2>\n\n\n\n<p>\u305f\u3060\u7acb\u3064\u3060\u3051\u306e\u30dd\u30fc\u30ba\u3067\u3059\u304c\u3001\u3059\u3079\u3066\u306e\u30a2\u30fc\u30b5\u30ca\u306e\u57fa\u790e\u3068\u306a\u308b\u5927\u5207\u306a\u59ff\u52e2\u3067\u3059\u3002<\/p>\n\n\n\n<p>It may seem like you\u2019re just standing, but this pose is the foundation of all asanas.<\/p>\n\n\n\n<p>\u8db3\u88cf\u5168\u4f53\u3067\u5e8a\u3092\u611f\u3058\u3001\u91cd\u5fc3\u3092\u5747\u7b49\u306b\u4fdd\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p>Feel the entire sole of your foot on the ground and keep your weight evenly distributed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u524d\u5c48\uff08\u30a6\u30c3\u30bf\u30fc\u30ca\u30a2\u30fc\u30b5\u30ca\uff09\uff5cUttanasana (Standing Forward Fold)<\/h2>\n\n\n\n<p>\u5410\u304f\u547c\u5438\u3067\u3001\u80cc\u7b4b\u3092\u307e\u3063\u3059\u3050\u306b\u4fdd\u3061\u306a\u304c\u3089\u524d\u5c48\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>On the exhale, fold forward while keeping your spine straight.<\/p>\n\n\n\n<p>\u819d\u304c\u5f35\u3063\u3066\u3057\u307e\u3046\u5834\u5408\u306f\u7121\u7406\u305b\u305a\u8efd\u304f\u66f2\u3052\u3066\u3082\u5927\u4e08\u592b\u3067\u3059\u3002<\/p>\n\n\n\n<p>If your hamstrings are tight, feel free to bend your knees slightly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u534a\u524d\u5c48\uff5cArdha Uttanasana (Half Forward Fold)<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u80cc\u7b4b\u3092\u53cd\u3089\u305b\u3001\u80f8\u3092\u958b\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>Inhale and lengthen your spine, opening the chest.<\/p>\n\n\n\n<p>\u80cc\u9aa8\u4e00\u672c\u4e00\u672c\u3092\u610f\u8b58\u3057\u3001\u547c\u5438\u304c\u901a\u308b\u3088\u3046\u306b\u610f\u8b58\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<p>Feel each vertebra and create space for your breath to flow.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c1\u30e3\u30c8\u30e9\u30f3\u30ac\uff08\u8155\u7acb\u3066\uff09\uff5cChaturanga Dandasana (Low Plank)<\/h2>\n\n\n\n<p>\u4e21\u624b\u3092\u80a9\u5e45\u3067\u5e8a\u306b\u7f6e\u304d\u3001\u5410\u3044\u3066\u30b8\u30e3\u30f3\u30d7\u30d0\u30c3\u30af\u3057\u3066\u8155\u7acb\u3066\u59ff\u52e2\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>Place your hands shoulder-width apart, exhale, and jump back into a plank.<\/p>\n\n\n\n<p>\u8107\u3092\u7de0\u3081\u3066\u3001\u8098\u3092\u66f2\u3052\u306a\u304c\u3089\u80f8\u3092\u5e8a\u30b9\u30ec\u30b9\u30ec\u307e\u3067\u4e0b\u308d\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>Keep your elbows close to your ribs and lower down just above the floor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30a2\u30c3\u30d7\u30c9\u30c3\u30b0\uff08\u4e0a\u5411\u304d\u306e\u72ac\uff09\uff5cUrdhva Mukha Svanasana (Upward Facing Dog)<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u624b\u3067\u5e8a\u3092\u62bc\u3057\u3001\u8db3\u306e\u7532\u3092\u5bdd\u304b\u305b\u3066\u80f8\u3092\u524d\u306b\u958b\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>Inhale, press into the floor, point your toes back, and open your chest.<\/p>\n\n\n\n<p>\u8179\u7b4b\u3092\u8efd\u304f\u7de0\u3081\u3066\u3001\u8170\u3092\u4fdd\u8b77\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>Engage your core slightly to protect your lower back.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c0\u30a6\u30f3\u30c9\u30c3\u30b0\uff08\u4e0b\u5411\u304d\u306e\u72ac\uff09\uff5cAdho Mukha Svanasana (Downward Facing Dog)<\/h2>\n\n\n\n<p>\u5410\u3044\u3066\u3064\u307e\u5148\u3092\u7acb\u3066\u3001\u304a\u5c3b\u3092\u7a7a\u3078\u3068\u7a81\u304d\u4e0a\u3052\u307e\u3059\u3002<\/p>\n\n\n\n<p>Exhale, tuck your toes, and lift your hips high into the air.<\/p>\n\n\n\n<p>\u4f53\u3067\u7dba\u9e97\u306a\u300c\u304f\u300d\u306e\u5b57\u3092\u4f5c\u308b\u30a4\u30e1\u30fc\u30b8\u3067\u3002<\/p>\n\n\n\n<p>Imagine forming an inverted \u201cV\u201d with your body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30f4\u30a3\u30fc\u30e9\u30d0\u30c3\u30c9\u30e9\u30fc\u30b5\u30ca\u2160\uff08\u53f3\u8db3\uff09\uff5cVirabhadrasana I (Warrior I \u2013 Right Side)<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u53f3\u8db3\u3092\u4e21\u624b\u306e\u9593\u306b\u51fa\u3057\u3001\u5de6\u8db3\u8e35\u3092\u5c11\u3057\u5185\u5074\u306b\u3002<\/p>\n\n\n\n<p>Inhale, step your right foot between your hands and turn your left heel slightly inward.<\/p>\n\n\n\n<p>\u4e21\u624b\u3092\u5929\u4e95\u306b\u4f38\u3070\u3057\u3001\u8db3\u88cf\u3067\u3057\u3063\u304b\u308a\u30de\u30c3\u30c8\u3092\u8e0f\u307f\u307e\u3059\u3002<\/p>\n\n\n\n<p>Reach both hands upward while grounding firmly through your feet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c0\u30a6\u30f3\u30c9\u30c3\u30b0\u3078\u623b\u308b\uff5cReturn to Downward Dog<\/h2>\n\n\n\n<p>\u5410\u3044\u3066\u4e21\u624b\u3092\u5e8a\u306b\u623b\u3057\u3001\u30c0\u30a6\u30f3\u30c9\u30c3\u30b0\u306b\u623b\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>Exhale, return your hands to the floor and step back into Downward Dog.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30f4\u30a3\u30fc\u30e9\u30d0\u30c3\u30c9\u30e9\u30fc\u30b5\u30ca\u2160\uff08\u5de6\u8db3\uff09\uff5cVirabhadrasana I (Warrior I \u2013 Left Side)<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u5de6\u8db3\u3092\u4e21\u624b\u306e\u9593\u306b\u51fa\u3057\u3001\u53f3\u8db3\u8e35\u3092\u5c11\u3057\u5185\u5074\u306b\u3002<\/p>\n\n\n\n<p>Inhale, step your left foot between your hands and turn your right heel slightly inward.<\/p>\n\n\n\n<p>\u4e21\u624b\u3092\u4e0a\u306b\u4f38\u3070\u3057\u3001\u529b\u5f37\u304f\u7acb\u3061\u307e\u3059\u3002<\/p>\n\n\n\n<p>Stretch both arms upward and stand strong.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c1\u30e3\u30c8\u30e9\u30f3\u30ac \u2192 \u30a2\u30c3\u30d7\u30c9\u30c3\u30b0 \u2192 \u30c0\u30a6\u30f3\u30c9\u30c3\u30b0\uff5cFlow: Chaturanga \u2192 Up Dog \u2192 Down Dog<\/h2>\n\n\n\n<p>\u5410\u3044\u3066\u4e21\u624b\u3092\u5e8a\u306b\u623b\u3057\u3001\u518d\u3073\u30c1\u30e3\u30c8\u30e9\u30f3\u30ac\u3078\u3002<\/p>\n\n\n\n<p>Exhale, place your hands back on the mat and lower into Chaturanga.<\/p>\n\n\n\n<p>\u5438\u3063\u3066\u30a2\u30c3\u30d7\u30c9\u30c3\u30b0\u3001\u5410\u3044\u3066\u30c0\u30a6\u30f3\u30c9\u30c3\u30b0\u3067\u3001\u3053\u3053\u30675\u547c\u5438\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>Inhale to Upward Dog, exhale to Downward Dog, and hold for five breaths here.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30b8\u30e3\u30f3\u30d7\u30d5\u30a9\u30ef\u30fc\u30c9 \u2192 \u534a\u524d\u5c48 \u2192 \u524d\u5c48\uff5cJump Forward \u2192 Half Fold \u2192 Full Fold<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u4e21\u624b\u306e\u9593\u306b\u30b8\u30e3\u30f3\u30d7\u3057\u3001\u534a\u524d\u5c48\u3002<\/p>\n\n\n\n<p>Inhale, jump forward between your hands and come into half forward fold.<\/p>\n\n\n\n<p>\u5410\u3044\u3066\u524d\u5c48\u3067\u529b\u3092\u629c\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<p>Exhale and release into a full forward fold.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c1\u30a7\u30a2\u30dd\u30fc\u30ba\uff5cUtkatasana (Chair Pose)<\/h2>\n\n\n\n<p>\u5438\u3063\u3066\u819d\u309290\u5ea6\u306b\u66f2\u3052\u3001\u30c1\u30a7\u30a2\u30dd\u30fc\u30ba\u3002<\/p>\n\n\n\n<p>Inhale, bend your knees to 90 degrees and lift into Chair Pose.<\/p>\n\n\n\n<p>\u3064\u307e\u5148\u304c\u898b\u3048\u308b\u3088\u3046\u306b\u610f\u8b58\u3092\u3002<\/p>\n\n\n\n<p>Make sure your toes are visible past your knees.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30bf\u30c0\u30fc\u30b5\u30ca\u3078\u623b\u308b\uff5cReturn to Tadasana<\/h2>\n\n\n\n<p>\u5410\u3044\u3066\u30bf\u30c0\u30fc\u30b5\u30ca\u306b\u623b\u308a\u3001\u547c\u5438\u3092\u6574\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<p>Exhale and return to Tadasana, grounding yourself and calming the breath.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u307e\u3068\u3081| Summary<\/h2>\n\n\n\n<p>\u592a\u967d\u793c\u62ddB\u306f\u3001\u52d5\u304d\u3068\u547c\u5438\u306e\u9023\u52d5\u304c\u5927\u5207\u3067\u3059\u3002<\/p>\n\n\n\n<p>Sun Salutation B is all about the harmony of movement and breath.<\/p>\n\n\n\n<p>\u7126\u3089\u305a\u3001\u547c\u5438\u3092\u611f\u3058\u306a\u304c\u3089\u3001\u4e00\u3064\u3072\u3068\u3064\u306e\u30dd\u30fc\u30ba\u3092\u5473\u308f\u3063\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n\n\n\n<p>Don\u2019t rush\u2014feel your breath and savor each pose mindfully.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u306f\u3058\u3081\u306b\uff5cIntroduction \u3053\u3093\u306b\u3061\u306f\u3001\u5fc3\u30e8\u30ac\u306e\u90e8\u9577\u30fb\u79c0\u78e8\u3067\u3059\u3002 Hi, I\u2019m Shuma, the head of Kokoro Yoga. \u4eca\u56de\u306f\u3001\u592a\u967d\u793c\u62ddB\u306e\u57fa\u672c\u306e\u6d41\u308c\u3092\u3001\u4e00\u3064\u3072\u3068\u3064\u4e01\u5be7\u306b\u300130\u79d2\u305a\u3064\u5473\u308f<\/p>\n","protected":false},"author":1,"featured_media":1364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jin_ogp_image_url":"","_jin_last_featured_id":0,"footnotes":"","beyondwords_generate_audio":"","beyondwords_project_id":"","beyondwords_content_id":"","beyondwords_preview_token":"","beyondwords_player_content":"","beyondwords_player_style":"","beyondwords_language_code":"","beyondwords_language_id":"","beyondwords_title_voice_id":"","beyondwords_body_voice_id":"","beyondwords_summary_voice_id":"","beyondwords_error_message":"","beyondwords_disabled":"","beyondwords_delete_content":"","beyondwords_podcast_id":"","beyondwords_hash":"","publish_post_to_speechkit":"","speechkit_hash":"","speechkit_generate_audio":"","speechkit_project_id":"","speechkit_podcast_id":"","speechkit_error_message":"","speechkit_disabled":"","speechkit_access_key":"","speechkit_error":"","speechkit_info":"","speechkit_response":"","speechkit_retries":"","speechkit_status":"","speechkit_updated_at":"","_speechkit_link":"","_speechkit_text":""},"categories":[277],"tags":[52,303,53],"class_list":["post-1359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heart-yoga","tag-52","tag-303","tag-53"],"_links":{"self":[{"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/posts\/1359","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogakamo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1359"}],"version-history":[{"count":5,"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions"}],"predecessor-version":[{"id":1703,"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/posts\/1359\/revisions\/1703"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogakamo.com\/index.php?rest_route=\/wp\/v2\/media\/1364"}],"wp:attachment":[{"href":"https:\/\/yogakamo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogakamo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogakamo.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}