1
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（被下春药之后流汗发情）
（漏尿抽搐敏感瑜伽教室）

2
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（美之嶋惠理）

3
00:04:00,510 --> 00:04:05,210
你们好      你好 请多关照

4
00:04:14,440 --> 00:04:17,039
我是讲师赤仓 请多指教

5
00:04:17,040 --> 00:04:19,308
请多关照

6
00:04:19,310 --> 00:04:23,970
今天要进行的是
初学者也能做到的瑜伽

7
00:04:24,000 --> 00:04:29,410
在不勉强自己的范围内
舒服地伸展身体吧

8
00:04:29,720 --> 00:04:36,740
那么呢 为了容易流汗
请大家好好补充水分

9
00:04:56,510 --> 00:04:59,618
好了 可以了吗

10
00:04:59,620 --> 00:05:03,618
首先摆出燃脂的姿势

11
00:05:03,620 --> 00:05:08,140
把屁股肉垫着 用坐骨坐下吧

12
00:05:11,470 --> 00:05:17,359
然后慢慢吸气的同时

13
00:05:17,360 --> 00:05:22,530
把双手伸向天花板

14
00:05:22,750 --> 00:05:29,410
就这样让身体左右摇晃起来

15
00:05:33,850 --> 00:05:39,440
吸气的同时 向侧面倒下

16
00:05:41,330 --> 00:05:47,358
呼气 然后将另一只手也伸直

17
00:05:47,360 --> 00:05:51,510
缓缓地继续深呼吸

18
00:05:55,170 --> 00:06:00,520
那么慢慢放下来吧

19
00:06:03,340 --> 00:06:05,289
接着

20
00:06:05,290 --> 00:06:08,349
将身体的侧面拉长吧

21
00:06:08,350 --> 00:06:10,998
将另一边拉长

22
00:06:11,000 --> 00:06:14,759
往天花板拉伸

23
00:06:14,760 --> 00:06:16,540
缓慢地

24
00:06:16,670 --> 00:06:20,400
将侧面拉长

25
00:06:22,700 --> 00:06:28,060
继续深呼吸吧

26
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吸气

27
00:06:31,850 --> 00:06:34,470
呼气

28
00:06:36,500 --> 00:06:41,670
吸气 呼气

29
00:06:47,410 --> 00:06:50,720
下一次吸气时

30
00:06:51,730 --> 00:06:56,480
让身体坐回去

31
00:06:59,900 --> 00:07:01,849
换另一边

32
00:07:01,850 --> 00:07:05,160
把手往天花板上举

33
00:07:05,480 --> 00:07:09,110
按照自己的节奏侧屈身体

34
00:07:09,240 --> 00:07:13,430
尽量把视线对准天花板

35
00:07:14,350 --> 00:07:19,980
吸气 呼气

36
00:07:24,840 --> 00:07:31,080
吸气 呼气

37
00:07:34,500 --> 00:07:38,029
下一次吸气时

38
00:07:38,030 --> 00:07:43,660
慢慢的正回来

39
00:07:45,460 --> 00:07:47,890
那么 接下来

40
00:07:48,010 --> 00:07:51,600
要做合体前佛的姿势了

41
00:07:52,610 --> 00:07:56,570
把脚底伸直

42
00:07:58,830 --> 00:08:06,190
缓缓地 上半身倒下

43
00:08:08,030 --> 00:08:14,130
手尽量往前放

44
00:08:17,920 --> 00:08:22,670
保持这个姿势 吸气

45
00:08:23,360 --> 00:08:26,250
呼气

46
00:08:27,300 --> 00:08:30,039
缓慢地

47
00:08:30,040 --> 00:08:35,580
继续深呼吸吧

48
00:08:36,270 --> 00:08:39,300
吸气

49
00:08:40,310 --> 00:08:43,250
呼气

50
00:08:48,250 --> 00:08:55,719
舒展大腿关节 深呼吸

51
00:08:55,720 --> 00:08:58,480
吸气

52
00:09:00,550 --> 00:09:03,260
呼气

53
00:09:04,080 --> 00:09:08,180
身体坐回来

54
00:09:10,630 --> 00:09:13,089
有没有热起来呢

55
00:09:13,090 --> 00:09:17,660
那么 现在补充水分吧

56
00:09:43,420 --> 00:09:45,990
可以了吗

57
00:09:46,060 --> 00:09:48,198
那么

58
00:09:48,200 --> 00:09:51,560
身体趴起来吧

59
00:09:58,050 --> 00:10:02,470
接着 深呼吸

60
00:10:03,850 --> 00:10:09,950
吸气 背部也要伸展

61
00:10:10,400 --> 00:10:13,150
呼气

62
00:10:13,190 --> 00:10:17,570
然后就这样伸展背部

63
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摆出老虎的姿势

64
00:10:21,590 --> 00:10:24,210
再来一次

65
00:10:24,700 --> 00:10:27,180
吸气

66
00:10:30,740 --> 00:10:33,429
呼气

67
00:10:33,430 --> 00:10:37,860
拉伸后背

68
00:10:37,890 --> 00:10:42,488
感觉像是把肩膀和屁股

69
00:10:42,490 --> 00:10:47,890
抬到天花板上一样

70
00:10:50,570 --> 00:10:56,390
视线朝向斜上方

71
00:10:57,490 --> 00:11:00,380
再做一次吧

72
00:11:02,690 --> 00:11:05,910
身体弯曲起来

73
00:11:10,350 --> 00:11:13,110
呼气

74
00:11:14,630 --> 00:11:20,030
用力拉伸后背

75
00:11:29,580 --> 00:11:33,220
那么保持这个姿势

76
00:11:33,940 --> 00:11:39,210
拉伸左腿吧

77
00:11:43,090 --> 00:11:47,610
尽量把腿抬高一点

78
00:11:52,890 --> 00:11:57,410
就这样抬起来

79
00:11:58,510 --> 00:12:04,380
吸气 呼气

80
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吸气

81
00:12:13,000 --> 00:12:15,800
呼气

82
00:12:24,050 --> 00:12:30,570
缓慢地 把腿放下

83
00:12:33,430 --> 00:12:38,740
接着是另一条腿 试试看吧

84
00:12:43,880 --> 00:12:50,260
右腿抬起来

85
00:12:52,610 --> 00:12:57,780
高高抬起 往天花板上

86
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用力往上抬起

87
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吸气 呼气

88
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吸气

89
00:13:16,210 --> 00:13:18,960
呼气

90
00:13:22,380 --> 00:13:25,280
吸气

91
00:13:26,280 --> 00:13:28,940
呼气

92
00:13:38,590 --> 00:13:44,830
把腿慢慢放下来吧

93
00:13:46,020 --> 00:13:48,849
身体也放松了吧

94
00:13:48,850 --> 00:13:52,300
稍微补充点水分吧

95
00:14:14,950 --> 00:14:18,500
那么继续开始吧

96
00:14:19,920 --> 00:14:22,540
现在伸展

97
00:14:26,520 --> 00:14:30,179
右手像这样

98
00:14:30,180 --> 00:14:33,820
左手举过头顶

99
00:14:34,870 --> 00:14:36,919
就这样

100
00:14:36,920 --> 00:14:41,620
把头歪向右侧

101
00:14:51,360 --> 00:14:58,150
侧腰的淋巴结就会受到刺激

102
00:15:00,600 --> 00:15:06,280
保持这样继续呼吸吧

103
00:15:07,610 --> 00:15:13,710
吸气 呼气

104
00:15:15,560 --> 00:15:18,500
吸气

105
00:15:19,830 --> 00:15:22,070
呼气

106
00:15:26,520 --> 00:15:29,730
吸气

107
00:15:31,160 --> 00:15:36,499
慢慢回到趴起来的姿势

108
00:15:36,500 --> 00:15:37,120
慢慢回到趴起来的姿势

109
00:15:46,530 --> 00:15:51,890
手也缓缓地让身体

110
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把肚子贴在地板上

111
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能做到的人

112
00:16:02,690 --> 00:16:07,939
就慢慢把身体

113
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往前方伸展开来吧

114
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吸气

115
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吸气 呼气

116
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吸气

117
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呼气

118
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这个姿势有助于缓解腰痛

119
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吸气 呼气

120
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那么就这样把腿

121
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把一条腿弯曲

122
00:17:16,160 --> 00:17:23,510
把腿骨用力压到地板上

123
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骨盆

124
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也能改善骨盆的歪斜

125
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吸气

126
00:17:37,660 --> 00:17:40,090
呼气

127
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如果觉得难受
就不要勉强自己保持姿势了

128
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呼气

129
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吸气

130
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呼气

131
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接下来请把另一条腿
也弯曲成同样的角度

132
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呼气

133
00:18:23,730 --> 00:18:26,390
吸气

134
00:18:27,910 --> 00:18:30,570
呼气

135
00:18:32,600 --> 00:18:35,680
吸气

136
00:18:39,010 --> 00:18:41,580
呼气

137
00:18:46,670 --> 00:18:54,770
接着身体慢慢再趴起来吧

138
00:18:59,910 --> 00:19:03,019
就这样把手往前伸直

139
00:19:03,020 --> 00:19:06,240
就像猫伸懒腰的姿势一样

140
00:19:07,110 --> 00:19:12,090
能做到的人 把脸贴在地板上

141
00:19:13,750 --> 00:19:19,050
将视线 看向前方吧

142
00:19:19,780 --> 00:19:22,030
就是这样

143
00:19:31,350 --> 00:19:34,330
吸气

144
00:19:35,940 --> 00:19:38,510
呼气

145
00:19:39,240 --> 00:19:42,040
吸气

146
00:19:44,910 --> 00:19:47,520
呼气

147
00:19:57,960 --> 00:20:02,340
再继续深呼吸吧

148
00:20:10,960 --> 00:20:13,390
缓慢地

149
00:20:13,790 --> 00:20:16,590
身体再趴起来

150
00:20:17,180 --> 00:20:21,408
很好 补充一下水分吧

151
00:20:21,410 --> 00:20:25,510
身体开始发热了吧

152
00:20:44,720 --> 00:20:46,629
老师

153
00:20:46,630 --> 00:20:49,599
我的身体好热

154
00:20:49,600 --> 00:20:51,729
出了不少汗呢

155
00:20:51,730 --> 00:20:54,519
流了好多汗

156
00:20:54,520 --> 00:21:00,559
身体内部代谢加快
血液循环变好

157
00:21:00,560 --> 00:21:06,869
就这样多摄取水分
多多流汗吧 一起加油

158
00:21:06,870 --> 00:21:09,070
好的

159
00:21:09,940 --> 00:21:13,110
那么请站起来

160
00:21:13,510 --> 00:21:16,180
双脚张开与肩同宽

161
00:21:16,670 --> 00:21:20,630
然后把一条腿

162
00:21:20,810 --> 00:21:24,709
拾起来到大腿侧面
差不多的位置

163
00:21:24,710 --> 00:21:27,510
保持平衡

164
00:21:31,390 --> 00:21:34,639
靠向大腿内侧

165
00:21:34,640 --> 00:21:37,680
脚跟贴在大腿内侧

166
00:21:42,210 --> 00:21:46,500
就这样双手合十放在胸前

167
00:21:46,810 --> 00:21:49,570
拾头向上

168
00:21:50,990 --> 00:21:53,840
就这样保持平衡吧

169
00:21:55,360 --> 00:21:58,060
只要看着我这一步

170
00:21:58,240 --> 00:22:01,668
集中精神做下去就好了

171
00:22:01,670 --> 00:22:03,669
呼出气的时候

172
00:22:03,670 --> 00:22:08,750
就像现在这样继续深呼吸吧

173
00:22:10,400 --> 00:22:12,650
吸气

174
00:22:21,780 --> 00:22:24,300
呼气

175
00:22:24,850 --> 00:22:28,340
这个姿势就很不错了

176
00:22:34,740 --> 00:22:37,450
不用勉强自己

177
00:22:38,640 --> 00:22:40,679
你出了很多汗呢

178
00:22:40,680 --> 00:22:44,119
屁股这里 没事吗

179
00:22:44,120 --> 00:22:46,360
我没事

180
00:22:47,930 --> 00:22:50,680
手再伸直一点

181
00:22:50,900 --> 00:22:53,470
再往前一点点吧

182
00:22:54,520 --> 00:22:59,040
姿势不错 手再伸直点

183
00:23:02,320 --> 00:23:04,710
我没事的

184
00:23:05,390 --> 00:23:07,938
是这样 感觉很不错

185
00:23:07,940 --> 00:23:10,359
就保持这个姿势吧

186
00:23:10,360 --> 00:23:12,550
好的

187
00:23:17,460 --> 00:23:21,420
大家都做的很好呢

188
00:23:22,520 --> 00:23:26,798
那么 继续吸气

189
00:23:26,800 --> 00:23:29,970
就把你的手放下来吧

190
00:23:30,140 --> 00:23:33,920
很好 脚也一起放下吧

191
00:23:35,060 --> 00:23:37,960
那么接下来

192
00:23:38,410 --> 00:23:43,990
一条腿往前跨

193
00:23:46,630 --> 00:23:49,470
是的 用力往前迈一步

194
00:23:51,040 --> 00:23:57,090
后腿用力向前迈一大步

195
00:24:00,190 --> 00:24:08,790
双手张开 上半身就这样

196
00:24:10,730 --> 00:24:13,530
碰到大腿

197
00:24:13,980 --> 00:24:18,030
单手撑地

198
00:24:19,320 --> 00:24:24,720
眼睛看向地板

199
00:24:27,540 --> 00:24:32,010
继续深呼吸

200
00:24:34,230 --> 00:24:36,890
吸气

201
00:24:37,660 --> 00:24:40,140
呼气

202
00:24:43,100 --> 00:24:46,130
吸气

203
00:24:47,930 --> 00:24:50,770
呼气

204
00:24:55,730 --> 00:24:58,620
吸气

205
00:25:00,420 --> 00:25:04,610
大腿后侧有伸展到吗

206
00:25:08,730 --> 00:25:11,950
吸气

207
00:25:17,000 --> 00:25:19,990
呼气

208
00:25:22,570 --> 00:25:28,070
缓慢起身

209
00:25:30,230 --> 00:25:36,750
接下来
另一边再重复一遍刚才的动作

210
00:25:37,200 --> 00:25:41,670
这次左手放在小腿上

211
00:25:43,470 --> 00:25:47,048
右手举向天花板

212
00:25:47,050 --> 00:25:49,150
眼睛向下看

213
00:25:49,830 --> 00:25:52,350
吸气

214
00:25:54,480 --> 00:25:57,650
呼气

215
00:26:05,850 --> 00:26:08,610
吸气

216
00:26:09,240 --> 00:26:11,530
呼气

217
00:26:16,770 --> 00:26:19,570
吸气

218
00:26:21,230 --> 00:26:23,790
呼气

219
00:26:25,400 --> 00:26:28,329
在下一次呼吸时

220
00:26:28,330 --> 00:26:33,360
缓慢起身

221
00:26:36,690 --> 00:26:43,950
那么接下来
就以两人一组的形式进行瑜伽

222
00:26:44,030 --> 00:26:48,780
那么这边这位和那边那位
请多指教了

223
00:26:50,810 --> 00:27:01,180
那么这边的这位 拜托了

224
00:27:02,320 --> 00:27:04,660
没问题吗

225
00:27:06,780 --> 00:27:09,260
你出了很多汗呢

226
00:27:09,380 --> 00:27:13,279
全身的代谢
身体的锻炼开始了

227
00:27:13,280 --> 00:27:15,670
那么就开始吧

228
00:27:17,090 --> 00:27:23,470
那么 一只脚和一个肩膀
对了呢

229
00:27:26,330 --> 00:27:29,489
脚向前一大步

230
00:27:29,490 --> 00:27:33,080
后腿向后大大地迈一步

231
00:27:33,210 --> 00:27:37,350
后腿嘛 对了
就像外侧那样呢

232
00:27:39,200 --> 00:27:42,700
前膝弯曲

233
00:27:43,150 --> 00:27:48,529
手合在一起

234
00:27:48,530 --> 00:27:52,080
举起手 很好

235
00:27:55,130 --> 00:28:01,830
就这样弯曲着双腿
把后腿伸直

236
00:28:02,980 --> 00:28:05,170
视线保持前后一致

237
00:28:05,950 --> 00:28:12,560
搭档就按着手不要弯曲

238
00:28:12,680 --> 00:28:16,640
对 手不要弯下去了

239
00:28:25,500 --> 00:28:32,200
看起来很努力 真是辛苦呢

240
00:28:38,130 --> 00:28:43,020
请伸出手来 请伸出手来

241
00:28:46,910 --> 00:28:51,129
在膝盖还没有向前伸之前
没问题吗

242
00:28:51,130 --> 00:28:53,380
我没事

243
00:28:54,290 --> 00:28:57,180
手肘也要好好地伸直

244
00:28:58,190 --> 00:29:03,209
再稍微把膝盖弯曲一点
就是这样

245
00:29:03,210 --> 00:29:06,010
真是辛苦呢

246
00:29:06,270 --> 00:29:08,750
身体也热起来了

247
00:29:13,890 --> 00:29:16,489
把脚再

248
00:29:16,490 --> 00:29:18,948
你没事吧

249
00:29:18,950 --> 00:29:21,240
向前

250
00:29:26,570 --> 00:29:29,970
然后后面的脚

251
00:29:33,720 --> 00:29:35,920
你没事吧

252
00:29:40,030 --> 00:29:45,710
请把脚 尽量不要弯曲

253
00:29:45,980 --> 00:29:48,299
把脚尖朝外侧

254
00:29:48,300 --> 00:29:52,730
后面那只脚的脚尖向外侧

255
00:29:53,500 --> 00:29:55,700
很好

256
00:29:56,060 --> 00:29:57,908
那么

257
00:29:57,910 --> 00:30:00,329
这样可以吗      是的

258
00:30:00,330 --> 00:30:05,220
身体已经有效果了 请加油吧

259
00:30:07,670 --> 00:30:10,190
做的很不错

260
00:30:12,360 --> 00:30:14,830
很好      没事吧

261
00:30:16,950 --> 00:30:19,150
身体会有感觉的

262
00:30:36,600 --> 00:30:39,820
等一下      手不可以放下来

263
00:31:37,670 --> 00:31:39,860
很好

264
00:31:51,970 --> 00:31:55,190
这边没问题吗      没问题

265
00:31:56,800 --> 00:31:59,140
比刚刚做的更好呢

266
00:31:59,540 --> 00:32:02,850
而且代谢也变得非常快

267
00:32:04,600 --> 00:32:06,828
感觉不错

268
00:32:06,830 --> 00:32:09,070
做得很好

269
00:32:28,660 --> 00:32:33,040
大家都做得非常好

270
00:32:33,210 --> 00:32:39,149
那么接下来要换个姿势了

271
00:32:39,150 --> 00:32:40,179
是的

272
00:32:40,180 --> 00:32:45,340
在那之前先好好补充水分吧

273
00:33:05,670 --> 00:33:08,290
没问题吗

274
00:33:09,990 --> 00:33:17,850
那么 刚才的匍匐姿势
摆出老虎趴动作

275
00:33:19,510 --> 00:33:27,588
就是以这种弯腰驼背的姿势

276
00:33:27,590 --> 00:33:32,509
作为辅助的那一方

277
00:33:32,510 --> 00:33:38,878
需要帮忙摆出
屁股翘起来的姿势

278
00:33:38,880 --> 00:33:45,900
为了方便放松
这边请帮忙支撑一下这边

279
00:33:49,460 --> 00:33:54,730
确认一下这里有没有凹陷进去

280
00:33:54,850 --> 00:33:57,589
看看屁股有抬起来吗

281
00:33:57,590 --> 00:33:59,880
要开始了

282
00:34:03,350 --> 00:34:05,550
保持好

283
00:34:07,340 --> 00:34:09,730
用力往下压

284
00:34:52,670 --> 00:34:54,860
就是这样

285
00:35:21,830 --> 00:35:25,280
接着就是这个伸展姿势了

286
00:35:30,980 --> 00:35:35,500
把上臂 前侧贴在地板上

287
00:35:36,650 --> 00:35:39,220
支撑住吧

288
00:36:00,380 --> 00:36:04,710
脚再稍微往后一点

289
00:36:08,180 --> 00:36:13,120
然后眼睛向上看的感觉

290
00:36:14,450 --> 00:36:16,690
就是这样

291
00:36:38,040 --> 00:36:40,280
等一下

292
00:39:03,490 --> 00:39:06,290
不要这样

293
00:40:24,430 --> 00:40:26,630
好厉害

294
00:42:16,400 --> 00:42:20,809
大家 都流了不少汗呢

295
00:42:20,810 --> 00:42:25,050
请补充水分

296
00:43:22,210 --> 00:43:24,910
请住手

297
00:59:08,280 --> 00:59:10,800
不行

298
01:14:04,660 --> 01:14:08,390
不行了 射了

299
01:14:11,770 --> 01:14:15,500
射了 我射了

300
01:16:28,070 --> 01:16:32,500
下次见面时 你可要期待哦

301
01:18:58,070 --> 01:19:03,470
你们好      你好

302
01:19:08,850 --> 01:19:13,719
今天我们要做的是
提升臀部线条的瑜伽

303
01:19:13,720 --> 01:19:16,279
让我们一起练出美臀吧

304
01:19:16,280 --> 01:19:18,369
好的

305
01:19:18,370 --> 01:19:23,810
首先 从补充水分开始

306
01:19:26,400 --> 01:19:30,780
多喝点水 多流点汗吧

307
01:19:39,680 --> 01:19:46,520
接着把屁股肉拨开
然后像这样盘腿坐下

308
01:19:50,830 --> 01:19:57,300
然后双手合十

309
01:19:58,580 --> 01:20:01,879
两掌相贴

310
01:20:01,880 --> 01:20:04,170
左右摇晃

311
01:20:04,430 --> 01:20:07,330
呼吸要均匀

312
01:20:08,380 --> 01:20:14,290
缓缓地摇动身体吧

313
01:20:19,160 --> 01:20:23,260
放松肩膀

314
01:20:23,850 --> 01:20:26,460
呼气

315
01:20:27,380 --> 01:20:30,450
吸气

316
01:20:37,640 --> 01:20:40,419
呼气

317
01:20:40,420 --> 01:20:45,690
回归到正中位置

318
01:20:46,230 --> 01:20:49,198
吸气

319
01:20:49,200 --> 01:20:54,320
呼气的同时 慢慢把手放下来

320
01:20:58,400 --> 01:21:00,119
那么

321
01:21:00,120 --> 01:21:03,520
用四肢趴地的姿势

322
01:21:03,970 --> 01:21:07,560
把腿变成弯曲这样子

323
01:21:12,930 --> 01:21:14,599
就这样

324
01:21:14,600 --> 01:21:20,010
屁股贴在跟腱上那样的感觉

325
01:21:21,150 --> 01:21:24,560
奶子请贴在地上

326
01:21:29,000 --> 01:21:35,700
就那样 上半身向前滑动

327
01:21:37,550 --> 01:21:40,580
腿慢慢张开

328
01:21:46,230 --> 01:21:50,980
一边吸气 上半身滑动

329
01:21:55,290 --> 01:21:57,469
呼气

330
01:21:57,470 --> 01:22:02,640
用力把腿张开
上半身向前滑动

331
01:22:06,430 --> 01:22:09,700
继续舒服起来

332
01:22:10,430 --> 01:22:13,500
用后跟顶住屁股

333
01:22:25,700 --> 01:22:30,069
接下来 吸气

334
01:22:30,070 --> 01:22:35,380
上半身往前滑动

335
01:22:37,360 --> 01:22:40,160
屁股顶到脚后跟

336
01:22:41,910 --> 01:22:45,870
股关节有在伸展吗

337
01:22:52,130 --> 01:22:56,510
上半身往前滑动

338
01:22:59,700 --> 01:23:03,060
这里缓慢地深呼吸

339
01:23:04,530 --> 01:23:07,100
吸气

340
01:23:07,780 --> 01:23:10,900
呼气

341
01:23:16,000 --> 01:23:18,710
吸气

342
01:23:20,550 --> 01:23:23,400
呼气

343
01:23:25,940 --> 01:23:28,500
吸气

344
01:23:30,770 --> 01:23:33,100
呼气

345
01:23:38,150 --> 01:23:42,300
在此同时上半身扭动

346
01:23:48,650 --> 01:23:54,700
接着把其中一条腿伸直

347
01:23:55,050 --> 01:23:59,810
抬起小腿把腿伸直

348
01:24:06,010 --> 01:24:09,190
就这样保持住

349
01:24:09,870 --> 01:24:12,250
吸气

350
01:24:13,490 --> 01:24:16,520
呼气

351
01:24:17,760 --> 01:24:20,380
吸气

352
01:24:22,040 --> 01:24:24,420
呼气

353
01:24:25,520 --> 01:24:30,438
舒服地伸展双腿吧

354
01:24:30,440 --> 01:24:33,060
吸气

355
01:24:35,090 --> 01:24:37,700
呼气

356
01:24:39,540 --> 01:24:44,620
另一条腿也伸直了

357
01:24:53,010 --> 01:24:57,620
慢慢把腿抬起来

358
01:24:59,050 --> 01:25:03,150
把腿抬起来 保持住

359
01:25:05,460 --> 01:25:08,860
有感觉到脚底在拉伸吗

360
01:25:09,540 --> 01:25:12,340
吸气

361
01:25:13,440 --> 01:25:15,780
呼气

362
01:25:17,950 --> 01:25:20,520
吸气

363
01:25:21,530 --> 01:25:24,510
呼气

364
01:25:31,000 --> 01:25:33,470
吸气

365
01:25:35,320 --> 01:25:37,980
呼气

366
01:25:42,470 --> 01:25:45,040
吸气

367
01:25:47,020 --> 01:25:54,420
呼气 慢慢把腿放下来

368
01:25:58,680 --> 01:26:00,970
接下来

369
01:26:04,580 --> 01:26:12,670
接下来 弯曲一边的腿
伸直另一边的腿

370
01:26:15,160 --> 01:26:22,240
继续拉伸一侧身体与腿部

371
01:26:23,150 --> 01:26:27,950
延展下去 伸直双腿

372
01:26:30,210 --> 01:26:32,550
吸气

373
01:26:35,090 --> 01:26:38,170
呼气

374
01:26:43,450 --> 01:26:46,010
吸气

375
01:26:49,670 --> 01:26:52,420
呼气

376
01:27:03,830 --> 01:27:10,300
这只手往一边拉伸

377
01:27:17,720 --> 01:27:23,170
身体一边有在拉伸吗

378
01:27:23,660 --> 01:27:26,320
吸气

379
01:27:28,960 --> 01:27:31,419
一边呼气

380
01:27:31,420 --> 01:27:36,170
身体慢慢坐回来

381
01:27:39,030 --> 01:27:44,710
那么另一条腿也一样

382
01:27:45,910 --> 01:27:53,030
膝盖弯曲 单腿伸直

383
01:27:55,850 --> 01:28:01,559
手握住脚

384
01:28:01,560 --> 01:28:07,330
身体慢慢倒下

385
01:28:15,490 --> 01:28:17,719
身体往侧面

386
01:28:17,720 --> 01:28:23,848
尽情地吸进去氧气吧

387
01:28:23,850 --> 01:28:26,420
吸进去

388
01:28:27,700 --> 01:28:30,500
呼气

389
01:28:39,730 --> 01:28:46,710
把手往上举起来
身体往侧边拉伸

390
01:28:49,020 --> 01:28:51,820
让身体侧面

391
01:28:52,780 --> 01:28:59,200
吸收很多氧气吧

392
01:28:59,790 --> 01:29:02,590
吸气

393
01:29:03,230 --> 01:29:06,260
呼气

394
01:29:08,110 --> 01:29:10,910
吸气

395
01:29:12,520 --> 01:29:15,270
呼气

396
01:29:19,760 --> 01:29:22,980
吸气

397
01:29:27,240 --> 01:29:30,180
吸气

398
01:29:31,930 --> 01:29:34,400
呼气

399
01:29:36,430 --> 01:29:40,580
身体的侧面 伸展开了吗

400
01:29:45,400 --> 01:29:52,330
让身体舒服地伸展开来吧

401
01:30:02,950 --> 01:30:05,290
吸气

402
01:30:06,020 --> 01:30:08,680
呼气

403
01:30:09,780 --> 01:30:12,250
吸气

404
01:30:13,120 --> 01:30:15,600
呼气

405
01:30:18,140 --> 01:30:20,940
吸气

406
01:30:21,810 --> 01:30:24,330
呼气

407
01:30:32,070 --> 01:30:37,470
一边呼气 缓缓起身

408
01:30:37,830 --> 01:30:40,630
手也放下来吧

409
01:30:46,840 --> 01:30:51,170
那么开始补充水分了

410
01:30:53,380 --> 01:30:55,670
很热吧

411
01:30:59,610 --> 01:31:03,240
大量地流汗吧

412
01:31:14,560 --> 01:31:18,240
接着是立姿

413
01:31:18,790 --> 01:31:26,079
腿张开比肩宽一些

414
01:31:26,080 --> 01:31:29,900
稍微向外踮脚尖

415
01:31:33,690 --> 01:31:36,120
手向上举

416
01:31:36,300 --> 01:31:41,560
就这样 缓缓将屁股下沉

417
01:31:42,800 --> 01:31:44,889
这个时候

418
01:31:44,890 --> 01:31:48,509
膝盖不要比脚尖更突出

419
01:31:48,510 --> 01:31:55,630
就像是把屁股
垂直地放在地板上一样

420
01:31:56,540 --> 01:31:59,810
是的 就是这样

421
01:32:01,880 --> 01:32:06,590
现在保持这个姿势一会吧

422
01:32:08,060 --> 01:32:12,210
把屁股尽可能往下放

423
01:32:13,400 --> 01:32:17,908
就这样努力维持住吧

424
01:32:17,910 --> 01:32:20,890
深呼吸

425
01:32:22,640 --> 01:32:25,300
吸气

426
01:32:28,490 --> 01:32:32,730
就这样 继续吸气

427
01:32:33,140 --> 01:32:35,750
呼气

428
01:32:40,100 --> 01:32:42,770
吸气

429
01:32:44,380 --> 01:32:46,810
呼气

430
01:32:52,040 --> 01:32:57,950
把屁股稍微往内侧靠一点

431
01:32:59,140 --> 01:33:01,530
吸气

432
01:33:02,530 --> 01:33:05,060
呼气

433
01:33:07,320 --> 01:33:10,490
请继续加油吧

434
01:33:13,680 --> 01:33:16,430
吸气

435
01:33:17,950 --> 01:33:20,710
呼气

436
01:33:24,870 --> 01:33:29,480
很好 就是这样

437
01:33:30,580 --> 01:33:33,430
吸气

438
01:33:35,090 --> 01:33:37,700
呼气

439
01:33:42,570 --> 01:33:45,370
吸气

440
01:33:49,530 --> 01:33:52,430
呼气

441
01:33:52,640 --> 01:33:57,580
吸气 呼气

442
01:33:59,330 --> 01:34:06,450
就这样 屁股往下压

443
01:34:08,250 --> 01:34:11,190
维持这个姿势

444
01:34:11,540 --> 01:34:16,200
双肘合掌贴在膝盖内侧

445
01:34:17,910 --> 01:34:22,739
保持这个姿势

446
01:34:22,740 --> 01:34:28,320
吸气 呼气

447
01:34:30,210 --> 01:34:33,290
吸气

448
01:34:33,700 --> 01:34:37,290
扩张股关节

449
01:34:39,640 --> 01:34:44,530
矫正骨盆的歪曲吧

450
01:34:56,780 --> 01:35:03,800
吸气 耻骨用力 吸气

451
01:35:06,900 --> 01:35:09,380
呼气

452
01:35:15,310 --> 01:35:18,110
吸气

453
01:35:19,620 --> 01:35:22,290
呼气

454
01:35:28,120 --> 01:35:31,250
吸气

455
01:35:33,370 --> 01:35:35,969
呼气

456
01:35:35,970 --> 01:35:39,140
注意不要让上下半身脱节

457
01:35:40,010 --> 01:35:42,260
吸气

458
01:35:44,420 --> 01:35:46,950
呼气

459
01:35:53,480 --> 01:35:55,820
吸气

460
01:35:57,890 --> 01:36:02,909
一边呼气一边放下屁股

461
01:36:02,910 --> 01:36:05,240
休息一下

462
01:36:09,460 --> 01:36:15,270
接下来 换到侧面姿势

463
01:36:16,650 --> 01:36:19,040
仰面躺下去

464
01:36:21,340 --> 01:36:27,020
腿要张开的比肩膀要宽

465
01:36:27,750 --> 01:36:30,510
仰面躺下去

466
01:36:32,670 --> 01:36:36,299
就这样把屁股

467
01:36:36,300 --> 01:36:41,880
慢慢抬起来吧

468
01:36:45,720 --> 01:36:53,630
尽力把屁股往上抬吧

469
01:36:56,730 --> 01:37:03,710
就这样保持姿势 继续深呼吸

470
01:37:04,350 --> 01:37:09,100
膝盖到肩膀呈一条斜线

471
01:37:12,290 --> 01:37:14,950
吸气

472
01:37:16,370 --> 01:37:18,710
呼气

473
01:37:20,320 --> 01:37:23,080
吸气

474
01:37:24,080 --> 01:37:26,610
呼气

475
01:37:28,870 --> 01:37:34,730
吸气 呼气

476
01:37:37,320 --> 01:37:40,170
吸气

477
01:37:42,890 --> 01:37:45,550
呼气

478
01:37:47,680 --> 01:37:51,669
应该感觉屁股开始收紧了吧

479
01:37:51,670 --> 01:37:54,190
再稍微努力一下吧

480
01:37:55,520 --> 01:37:58,320
吸气

481
01:38:00,260 --> 01:38:02,970
呼气

482
01:38:06,070 --> 01:38:08,770
吸气

483
01:38:10,290 --> 01:38:18,620
加油 再把屁股抬高一点
保持这个姿势

484
01:38:24,270 --> 01:38:27,260
继续深呼吸

485
01:38:28,960 --> 01:38:32,090
吸气

486
01:38:34,900 --> 01:38:37,330
呼气

487
01:38:46,650 --> 01:38:49,550
吸气

488
01:38:52,830 --> 01:38:55,860
吸气

489
01:38:56,270 --> 01:39:01,189
呼气的同时 慢慢来

490
01:39:01,190 --> 01:39:06,759
像背骨一根根地接触地板一样

491
01:39:06,760 --> 01:39:10,400
屁股缓缓坐下去

492
01:39:12,940 --> 01:39:16,110
慢慢深呼吸

493
01:39:16,930 --> 01:39:20,340
吸气

494
01:39:21,020 --> 01:39:23,590
呼气

495
01:39:24,080 --> 01:39:32,460
吸气 一边呼气 慢慢起身吧

496
01:39:33,090 --> 01:39:37,240
各位应该口渴了

497
01:39:39,730 --> 01:39:44,070
补充水分 没事吧 睡着了吗

498
01:39:44,890 --> 01:39:47,600
是会有点困呢

499
01:39:48,600 --> 01:39:50,940
补充水分吧

500
01:39:54,830 --> 01:39:57,400
补充水分吧

501
01:39:59,700 --> 01:40:06,389
接下来
再次两人一组进行瑜伽

502
01:40:06,390 --> 01:40:12,379
那么 请这边这位和这位
拜托了

503
01:40:12,380 --> 01:40:15,090
这位和这位

504
01:40:15,820 --> 01:40:18,480
那就拜托了

505
01:40:19,440 --> 01:40:24,800
那么 把腿张开到
比肩膀宽一点的位置

506
01:40:25,990 --> 01:40:30,230
接着把手放在身后

507
01:40:32,070 --> 01:40:35,698
缓慢前屈

508
01:40:35,700 --> 01:40:41,790
各组的另一人
请绕到背后扶住她的手吧

509
01:40:42,290 --> 01:40:48,290
是的 尽可能伸直手臂
到这里来

510
01:40:49,720 --> 01:40:50,969
没错

511
01:40:50,970 --> 01:40:54,190
尽可能地向前弯腰

512
01:41:02,310 --> 01:41:06,780
这个姿势能缓解肩周炎

513
01:41:11,450 --> 01:41:13,790
怎么样

514
01:41:14,240 --> 01:41:16,950
要好好用手扶着

515
01:41:17,030 --> 01:41:20,380
像这样抬起来

516
01:41:22,090 --> 01:41:23,669
很好

517
01:41:23,670 --> 01:41:27,400
尽量伸直膝盖

518
01:41:27,890 --> 01:41:30,370
已经做到了

519
01:41:50,050 --> 01:41:52,369
手再往上一点

520
01:41:52,370 --> 01:41:54,700
对了

521
01:41:55,200 --> 01:41:59,390
可以 就是这样

522
01:43:28,640 --> 01:43:35,710
那么 继续做下一个姿势

523
01:43:39,550 --> 01:43:46,300
把一条腿往前伸
另一条腿往后缩

524
01:43:49,490 --> 01:43:50,699
然后

525
01:43:50,700 --> 01:43:55,989
双手合十 朝着天花板

526
01:43:55,990 --> 01:44:00,880
就这样把前面的那条腿
弯曲膝盖

527
01:44:01,610 --> 01:44:04,410
那么 搭档抓住她的肩膀

528
01:44:04,440 --> 01:44:07,850
确保双手高举过顶

529
01:44:08,200 --> 01:44:14,670
手往天花板上举起来
牢牢地支撑住她

530
01:44:21,810 --> 01:44:26,190
让双手合十

531
01:44:30,360 --> 01:44:33,200
看着前面

532
01:44:34,770 --> 01:44:37,100
很好

533
01:46:04,860 --> 01:46:07,150
你跟我来

534
01:46:24,270 --> 01:46:26,610
就选这里做了

535
01:47:20,510 --> 01:47:23,030
张开这里

536
01:47:23,390 --> 01:47:25,680
很好

537
01:47:26,410 --> 01:47:29,210
上半身往前滑动

538
01:47:29,850 --> 01:47:32,140
很累吗

539
01:48:38,250 --> 01:48:42,170
你安静一点啦 不要叫出声

540
01:49:20,700 --> 01:49:22,990
是这样

541
01:57:53,020 --> 01:57:55,270
你怎么了

542
01:57:56,740 --> 01:58:00,829
想要 想要      还不能给你

543
01:58:00,830 --> 01:58:03,210
想要这个

544
01:58:03,520 --> 01:58:06,740
你要舒服起来给我看

545
02:03:19,500 --> 02:03:21,920
再舔的激烈一点

546
02:04:05,560 --> 02:04:07,900
射了

547
02:04:10,860 --> 02:04:13,240
全都喝掉

548
02:04:15,970 --> 02:04:19,460
嘴巴张开给我看看

549
02:04:31,110 --> 02:04:33,440
咽下去

550
02:04:40,440 --> 02:04:46,260
咽下去
给我看看有没有咽下去

551
02:04:49,080 --> 02:04:54,110
你怎么这里      我还想要

552
02:05:03,610 --> 02:05:05,950
你就待在这里吧

553
02:05:08,300 --> 02:05:10,640
下次见

554
02:07:18,610 --> 02:07:23,780
为什么上次把我扔下了

555
02:07:26,700 --> 02:07:31,630
竟然做出那种事 最差劲了

556
02:07:35,068 --> 02:07:40,008
我最讨厌做这种事的人了

557
02:09:25,020 --> 02:09:32,190
今天一定要好好疼爱我

558
02:09:44,810 --> 02:09:47,448
真的明白了吗

559
02:09:47,450 --> 02:09:49,078
你好

560
02:09:49,080 --> 02:09:52,440
你好      你好

561
02:09:56,510 --> 02:09:58,610
老师      在

562
02:09:58,690 --> 02:10:03,630
抱歉 我突然想起有点急事

563
02:10:03,710 --> 02:10:06,218
抱歉 我现在可以先走吗

564
02:10:06,220 --> 02:10:09,480
我明白了
那么下次再请多指教啦

565
02:10:09,510 --> 02:10:12,870
好的 抱歉 我先失陪了

566
02:10:16,340 --> 02:10:17,688
那么

567
02:10:17,690 --> 02:10:21,700
我们继续做昨天的姿势吧

568
02:10:22,980 --> 02:10:27,450
就这样坐好拉伸

569
02:10:39,610 --> 02:10:43,060
可以吧 我们在这里做

570
02:10:45,230 --> 02:10:50,020
因为你也是 在这里

571
02:10:50,240 --> 02:10:53,460
对我做各种各样的事

572
02:10:53,630 --> 02:10:56,900
做了各种各样的事不是吗

573
02:11:00,040 --> 02:11:02,140
可以吧

574
02:12:14,250 --> 02:12:18,580
药终于起效了呢

575
02:12:22,800 --> 02:12:26,390
下面越来越硬了

576
02:12:33,150 --> 02:12:37,620
我的下面也湿了

577
02:12:42,440 --> 02:12:44,730
好淫荡

578
02:13:00,970 --> 02:13:07,250
上次你都放着不管我了呢

579
02:13:13,740 --> 02:13:17,100
你要怎么补偿我

580
02:13:18,340 --> 02:13:20,490
想要我怎么做

581
02:13:22,700 --> 02:13:25,740
你明明知道的

582
02:14:14,670 --> 02:14:17,280
我们到里面去吧

583
02:14:42,490 --> 02:14:48,630
上次你让我那么舒服

584
02:15:02,410 --> 02:15:05,008
这个吗      就是这样

585
02:15:05,010 --> 02:15:07,210
这样好舒服

586
02:16:17,270 --> 02:16:19,268
你说什么

587
02:16:19,270 --> 02:16:22,658
我不行了      在说什么呢

588
02:16:22,660 --> 02:16:25,690
我忍不住了

589
02:17:18,010 --> 02:17:20,120
这里

590
02:18:04,970 --> 02:18:07,390
这样受不了

591
02:18:09,380 --> 02:18:11,480
不行

592
02:19:31,440 --> 02:19:33,540
呼气

593
02:21:10,630 --> 02:21:12,880
好舒服

594
02:21:21,550 --> 02:21:23,790
好喜欢这样

595
02:21:44,343 --> 02:21:50,343
我还想要 好喜欢刺激这里

596
02:22:29,720 --> 02:22:35,170
快点让我更舒服一点

597
02:22:43,144 --> 02:22:46,874
做更舒服的事吧

598
02:23:34,090 --> 02:23:37,810
还有这边      下面

599
02:28:39,330 --> 02:28:41,760
动的好激烈啊

600
02:32:37,660 --> 02:32:40,050
好舒服

601
02:34:59,960 --> 02:35:04,100
要高潮了 好舒服

602
02:35:47,420 --> 02:35:49,800
好爽啊

603
02:38:06,740 --> 02:38:09,030
好舒服

604
02:38:43,700 --> 02:38:46,410
要高潮了

605
02:39:28,010 --> 02:39:30,160
我要射了

606
02:39:31,490 --> 02:39:33,550
要射了

607
02:39:34,690 --> 02:39:37,080
射了

608
02:42:05,490 --> 02:42:07,820
我不行了