1
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（下春藥之後流汗發情）
（漏尿抽搐敏感瑜珈教室）

2
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（美之嶋惠理）

3
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你們好 你好 請多關照

4
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我是講師赤倉 請多指教

5
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請多關照

6
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今天要進行的是
初學者也能做到的瑜伽

7
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在不勉強自己的範圍內
舒服地伸展身體吧

8
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那麼呢 為了容易流汗
請大家好好補充水分

9
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好了 可以了嗎

10
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首先擺出燃脂的姿勢

11
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把屁股肉墊著 用坐骨坐下吧

12
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然後慢慢吸氣的同時

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

14
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就這樣讓身體左右搖晃起來

15
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吸氣的同時 向側面倒下

16
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吐氣 然後將另一隻手伸直

17
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緩緩地繼續深呼吸

18
00:05:55,170 --> 00:06:00,520
那麼慢慢放下來吧

19
00:06:03,340 --> 00:06:05,289
接著

20
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將身體的側面拉長吧

21
00:06:08,350 --> 00:06:10,998
將另一邊拉長

22
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往天花板拉伸

23
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緩慢地

24
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將側面拉長

25
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繼續深呼吸吧

26
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吸氣

27
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吐氣

28
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吸氣 呼氣

29
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下次吸氣時

30
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讓身體坐回去

31
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換另一邊

32
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把手往天花板上舉

33
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按照自己的步調側彎身體

34
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盡量把視線對準天花板

35
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吸氣 呼氣

36
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吸氣 呼氣

37
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下次吸氣時

38
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慢慢的正回来

39
00:07:45,460 --> 00:07:47,890
那麼 接下來

40
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要做合體前佛的姿勢了

41
00:07:52,610 --> 00:07:56,570
把腳底伸直

42
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緩緩地 上半身倒下

43
00:08:08,030 --> 00:08:14,130
手盡量往前放

44
00:08:17,920 --> 00:08:22,670
保持這個姿勢 吸氣

45
00:08:23,360 --> 00:08:26,250
吐氣

46
00:08:27,300 --> 00:08:30,039
緩慢地

47
00:08:30,040 --> 00:08:35,580
繼續深呼吸吧

48
00:08:36,270 --> 00:08:39,300
吸氣

49
00:08:40,310 --> 00:08:43,250
吐氣

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

51
00:08:55,720 --> 00:08:58,480
吸氣

52
00:09:00,550 --> 00:09:03,260
吐氣

53
00:09:04,080 --> 00:09:08,180
身體坐回來

54
00:09:10,630 --> 00:09:13,089
有沒有熱起來呢

55
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那就 現在補充水分吧

56
00:09:43,420 --> 00:09:45,990
可以了嗎

57
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那麼

58
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身體趴起來吧

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

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

61
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吐氣

62
00:10:13,190 --> 00:10:17,570
然後就這樣伸展背部

63
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擺出老虎的姿勢

64
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再來一次

65
00:10:24,700 --> 00:10:27,180
吸氣

66
00:10:30,740 --> 00:10:33,429
吐氣

67
00:10:33,430 --> 00:10:37,860
伸展後背

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

69
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抬到天花板上一樣

70
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視線朝向斜上方

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

72
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身體彎曲起來

73
00:11:10,350 --> 00:11:13,110
吐氣

74
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用力拉筋

75
00:11:29,580 --> 00:11:33,220
那麼保持這個姿勢

76
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拉伸左腿吧

77
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盡量把腿抬高一點

78
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就這樣抬起來

79
00:11:58,510 --> 00:12:04,380
吸氣 呼氣

80
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吸氣

81
00:12:13,000 --> 00:12:15,800
吐氣

82
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緩慢地 把腿放下

83
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接著是另一條腿 試試看吧

84
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右腿抬起來

85
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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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吸氣 呼氣

88
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吸氣

89
00:13:16,210 --> 00:13:18,960
吐氣

90
00:13:22,380 --> 00:13:25,280
吸氣

91
00:13:26,280 --> 00:13:28,940
吐氣

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

93
00:13:46,020 --> 00:13:48,849
身體也放鬆了吧

94
00:13:48,850 --> 00:13:52,300
稍微補充點水分吧

95
00:14:14,950 --> 00:14:18,500
那麼繼續開始吧

96
00:14:19,920 --> 00:14:22,540
現在伸展

97
00:14:26,520 --> 00:14:30,179
右手像這樣

98
00:14:30,180 --> 00:14:33,820
左手舉過頭頂

99
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就這樣

100
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把頭歪向右側

101
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側腰的淋巴結就會受到刺激

102
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保持這樣繼續呼吸吧

103
00:15:07,610 --> 00:15:13,710
吸氣 呼氣

104
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吸氣

105
00:15:19,830 --> 00:15:22,070
吐氣

106
00:15:26,520 --> 00:15:29,730
吸氣

107
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慢慢回到趴起來的姿勢

108
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慢慢回到趴起來的姿勢

109
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手也緩緩地讓身體

110
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把肚子貼在地板上

111
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能做到的人

112
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就慢慢把身體

113
00:16:07,940 --> 00:16:14,640
前方伸展開來吧

114
00:16:23,130 --> 00:16:26,020
吸氣

115
00:16:27,310 --> 00:16:33,120
吸氣 呼氣

116
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吸氣

117
00:16:39,330 --> 00:16:41,950
吐氣

118
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這個姿勢有助於緩解腰痛

119
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吸氣 呼氣

120
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那麼就這樣把腿

121
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把一條腿彎曲

122
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把腿骨用力壓到地板上

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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吸氣

126
00:17:37,660 --> 00:17:40,090
吐氣

127
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如果覺得難受
就不要勉強自己保持姿勢了

128
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吐氣

129
00:17:56,560 --> 00:17:59,180
吸氣

130
00:18:01,720 --> 00:18:04,430
吐氣

131
00:18:05,200 --> 00:18:10,460
接下來請另一條腿
也彎曲成同樣的角度

132
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吐氣

133
00:18:23,730 --> 00:18:26,390
吸氣

134
00:18:27,910 --> 00:18:30,570
吐氣

135
00:18:32,600 --> 00:18:35,680
吸氣

136
00:18:39,010 --> 00:18:41,580
吐氣

137
00:18:46,670 --> 00:18:54,770
接著身體慢慢再趴起來吧

138
00:18:59,910 --> 00:19:03,019
就這樣把手往前伸直

139
00:19:03,020 --> 00:19:06,240
就像貓伸懶腰的姿勢一樣

140
00:19:07,110 --> 00:19:12,090
能做到的人 把臉貼在地板上

141
00:19:13,750 --> 00:19:19,050
將視線 看向前方吧

142
00:19:19,780 --> 00:19:22,030
就是這樣

143
00:19:31,350 --> 00:19:34,330
吸氣

144
00:19:35,940 --> 00:19:38,510
吐氣

145
00:19:39,240 --> 00:19:42,040
吸氣

146
00:19:44,910 --> 00:19:47,520
吐氣

147
00:19:57,960 --> 00:20:02,340
再繼續深呼吸吧

148
00:20:10,960 --> 00:20:13,390
緩慢地

149
00:20:13,790 --> 00:20:16,590
身體再趴起來

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

151
00:20:21,410 --> 00:20:25,510
身體開始發熱了吧

152
00:20:44,720 --> 00:20:46,629
老師

153
00:20:46,630 --> 00:20:49,599
我的身體好熱

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

155
00:20:51,730 --> 00:20:54,519
流了很多汗

156
00:20:54,520 --> 00:21:00,559
身體內部代謝加快
血液循環變好

157
00:21:00,560 --> 00:21:06,869
就這樣多攝取水分
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
那麼請站起來

160
00:21:13,510 --> 00:21:16,180
雙腳張開與肩同寬

161
00:21:16,670 --> 00:21:20,630
然後把一條腿

162
00:21:20,810 --> 00:21:24,709
拾起來到大腿側面
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
靠向大腿內側

165
00:21:34,640 --> 00:21:37,680
腳跟貼在大腿內側

166
00:21:42,210 --> 00:21:46,500
就這樣雙手合十放在胸前

167
00:21:46,810 --> 00:21:49,570
拾頭向上

168
00:21:50,990 --> 00:21:53,840
就這樣保持平衡吧

169
00:21:55,360 --> 00:21:58,060
只要看我這一步

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
呼出氣的時候

172
00:22:03,670 --> 00:22:08,750
就像現在這樣繼續深呼吸吧

173
00:22:10,400 --> 00:22:12,650
吸氣

174
00:22:21,780 --> 00:22:24,300
吐氣

175
00:22:24,850 --> 00:22:28,340
這個姿勢就很不錯了

176
00:22:34,740 --> 00:22:37,450
不用勉強自己

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
屁股這裡 沒事嗎

179
00:22:44,120 --> 00:22:46,360
我沒事

180
00:22:47,930 --> 00:22:50,680
手再伸直一點

181
00:22:50,900 --> 00:22:53,470
再往前一點點吧

182
00:22:54,520 --> 00:22:59,040
姿勢不錯 手再伸直點

183
00:23:02,320 --> 00:23:04,710
我沒事的

184
00:23:05,390 --> 00:23:07,938
是這樣 感覺很不錯

185
00:23:07,940 --> 00:23:10,359
就保持這個姿勢吧

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
那麼 繼續吸氣

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

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

191
00:23:35,060 --> 00:23:37,960
那麼接下來

192
00:23:38,410 --> 00:23:43,990
一條腿往前跨

193
00:23:46,630 --> 00:23:49,470
是的 用力往前踏一步

194
00:23:51,040 --> 00:23:57,090
後腿用力向前邁一大步

195
00:24:00,190 --> 00:24:08,790
雙手張開 上半身就這樣

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

197
00:24:13,980 --> 00:24:18,030
單手撐地

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

199
00:24:27,540 --> 00:24:32,010
繼續深呼吸

200
00:24:34,230 --> 00:24:36,890
吸氣

201
00:24:37,660 --> 00:24:40,140
吐氣

202
00:24:43,100 --> 00:24:46,130
吸氣

203
00:24:47,930 --> 00:24:50,770
吐氣

204
00:24:55,730 --> 00:24:58,620
吸氣

205
00:25:00,420 --> 00:25:04,610
大腿後側有伸展到嗎

206
00:25:08,730 --> 00:25:11,950
吸氣

207
00:25:17,000 --> 00:25:19,990
吐氣

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

209
00:25:30,230 --> 00:25:36,750
接下來
另一邊再重複一次剛才的動作

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

211
00:25:43,470 --> 00:25:47,048
右手舉向天花板

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

213
00:25:49,830 --> 00:25:52,350
吸氣

214
00:25:54,480 --> 00:25:57,650
吐氣

215
00:26:05,850 --> 00:26:08,610
吸氣

216
00:26:09,240 --> 00:26:11,530
吐氣

217
00:26:16,770 --> 00:26:19,570
吸氣

218
00:26:21,230 --> 00:26:23,790
吐氣

219
00:26:25,400 --> 00:26:28,329
下次呼吸時

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

221
00:26:36,690 --> 00:26:43,950
那麼接下來
就以兩人一組的形式進行瑜伽

222
00:26:44,030 --> 00:26:48,780
那麼這邊這位和那邊那位
請多指教了

223
00:26:50,810 --> 00:27:01,180
那麼這邊的這位 拜託了

224
00:27:02,320 --> 00:27:04,660
沒問題嗎

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
全身的代謝
身體的鍛鍊開始了

227
00:27:13,280 --> 00:27:15,670
那就開始吧

228
00:27:17,090 --> 00:27:23,470
那麼 一隻腳和一隻肩膀
對了呢

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

230
00:27:29,490 --> 00:27:33,080
後腿向後大大地踏一步

231
00:27:33,210 --> 00:27:37,350
後腿嘛 對了
就像外側那樣呢

232
00:27:39,200 --> 00:27:42,700
前膝彎曲

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

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

235
00:27:55,130 --> 00:28:01,830
就這樣彎曲著雙腿
把後腿伸直

236
00:28:02,980 --> 00:28:05,170
視線保持前後一致

237
00:28:05,950 --> 00:28:12,560
搭檔就按著手不要彎曲

238
00:28:12,680 --> 00:28:16,640
對 手不要彎下去了

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

240
00:28:38,130 --> 00:28:43,020
請伸出手來 請伸出手來

241
00:28:46,910 --> 00:28:51,129
在膝蓋還沒有向前伸之前
沒問題嗎

242
00:28:51,130 --> 00:28:53,380
我沒事

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

244
00:28:58,190 --> 00:29:03,209
再稍微把膝蓋彎曲一點
就是這樣

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

246
00:29:06,270 --> 00:29:08,750
身體也熱起來了

247
00:29:13,890 --> 00:29:16,489
把腳再

248
00:29:16,490 --> 00:29:18,948
你沒事吧

249
00:29:18,950 --> 00:29:21,240
向前

250
00:29:26,570 --> 00:29:29,970
然後後面的腳

251
00:29:33,720 --> 00:29:35,920
你沒事吧

252
00:29:40,030 --> 00:29:45,710
請把腳 盡量不要彎曲

253
00:29:45,980 --> 00:29:48,299
把腳尖朝外側

254
00:29:48,300 --> 00:29:52,730
後面那隻腳的腳尖向外側

255
00:29:53,500 --> 00:29:55,700
很好

256
00:29:56,060 --> 00:29:57,908
那麼

257
00:29:57,910 --> 00:30:00,329
這樣可以嗎 是的

258
00:30:00,330 --> 00:30:05,220
身體已經有效果了 請加油吧

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

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

261
00:30:16,950 --> 00:30:19,150
身體會有感覺的

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

263
00:31:37,670 --> 00:31:39,860
很好

264
00:31:51,970 --> 00:31:55,190
這邊沒問題嗎 沒問題

265
00:31:56,800 --> 00:31:59,140
比剛剛做的更好呢

266
00:31:59,540 --> 00:32:02,850
而且代謝也變得非常快

267
00:32:04,600 --> 00:32:06,828
感覺不錯

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
那麼接下來要換個姿勢了

271
00:32:39,150 --> 00:32:40,179
是的

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

273
00:33:05,670 --> 00:33:08,290
沒問題嗎

274
00:33:09,990 --> 00:33:17,850
那麼 剛才的匍匐姿勢
擺出老虎趴動作

275
00:33:19,510 --> 00:33:27,588
就是以這種彎腰駝背的姿勢

276
00:33:27,590 --> 00:33:32,509
作為輔助的那一方

277
00:33:32,510 --> 00:33:38,878
需要幫忙擺出
屁股翹起來的姿勢

278
00:33:38,880 --> 00:33:45,900
為了方便放鬆
這邊請幫忙支撐這邊

279
00:33:49,460 --> 00:33:54,730
確認一下這裡有沒有凹陷進去

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

281
00:33:57,590 --> 00:33:59,880
要開始了

282
00:34:03,350 --> 00:34:05,550
保持好

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

284
00:34:52,670 --> 00:34:54,860
就是這樣

285
00:35:21,830 --> 00:35:25,280
接著就是這個伸展姿勢了

286
00:35:30,980 --> 00:35:35,500
把上臂 前側貼在地板上

287
00:35:36,650 --> 00:35:39,220
支撐住吧

288
00:36:00,380 --> 00:36:04,710
腳再稍微往後一點

289
00:36:08,180 --> 00:36:13,120
然後眼睛往上看的感覺

290
00:36:14,450 --> 00:36:16,690
就是這樣

291
00:36:38,040 --> 00:36:40,280
等一下

292
00:39:03,490 --> 00:39:06,290
不要這樣

293
00:40:24,430 --> 00:40:26,630
好厲害

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
請補充水分

296
00:43:22,210 --> 00:43:24,910
請住手

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
下次見面時 你可要期待哦

301
01:18:58,070 --> 01:19:03,470
你們好 你好

302
01:19:08,850 --> 01:19:13,719
今天我們要做的是
提升臀部線條的瑜伽

303
01:19:13,720 --> 01:19:16,279
讓我們一起練出美臀吧

304
01:19:16,280 --> 01:19:18,369
好的

305
01:19:18,370 --> 01:19:23,810
首先 從補充水分開始

306
01:19:26,400 --> 01:19:30,780
多喝點水 多流點汗吧

307
01:19:39,680 --> 01:19:46,520
接著把屁股肉撥開
然後像這樣盤腿坐下

308
01:19:50,830 --> 01:19:57,300
然後雙手合十

309
01:19:58,580 --> 01:20:01,879
兩掌相貼

310
01:20:01,880 --> 01:20:04,170
左右搖晃

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

312
01:20:08,380 --> 01:20:14,290
緩緩地搖動身體吧

313
01:20:19,160 --> 01:20:23,260
放鬆肩膀

314
01:20:23,850 --> 01:20:26,460
吐氣

315
01:20:27,380 --> 01:20:30,450
吸氣

316
01:20:37,640 --> 01:20:40,419
吐氣

317
01:20:40,420 --> 01:20:45,690
回歸到正中位置

318
01:20:46,230 --> 01:20:49,198
吸氣

319
01:20:49,200 --> 01:20:54,320
吐氣的同時 慢慢把手放下來

320
01:20:58,400 --> 01:21:00,119
那麼

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

322
01:21:03,970 --> 01:21:07,560
把腿變成彎曲這樣子

323
01:21:12,930 --> 01:21:14,599
就這樣

324
01:21:14,600 --> 01:21:20,010
屁股貼在跟腱上那樣的感覺

325
01:21:21,150 --> 01:21:24,560
奶子請貼在地上

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

327
01:21:37,550 --> 01:21:40,580
雙腿慢慢張開

328
01:21:46,230 --> 01:21:50,980
一旁吸氣 上半身滑動

329
01:21:55,290 --> 01:21:57,469
吐氣

330
01:21:57,470 --> 01:22:02,640
用力把腿張開
上半身向前滑動

331
01:22:06,430 --> 01:22:09,700
繼續舒服起來

332
01:22:10,430 --> 01:22:13,500
用後跟頂住屁股

333
01:22:25,700 --> 01:22:30,069
接下來 吸氣

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

335
01:22:37,360 --> 01:22:40,160
屁股頂到腳跟

336
01:22:41,910 --> 01:22:45,870
股關節有在伸展嗎

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

338
01:22:59,700 --> 01:23:03,060
這裡緩慢地深呼吸

339
01:23:04,530 --> 01:23:07,100
吸氣

340
01:23:07,780 --> 01:23:10,900
吐氣

341
01:23:16,000 --> 01:23:18,710
吸氣

342
01:23:20,550 --> 01:23:23,400
吐氣

343
01:23:25,940 --> 01:23:28,500
吸氣

344
01:23:30,770 --> 01:23:33,100
吐氣

345
01:23:38,150 --> 01:23:42,300
同時上半身扭動

346
01:23:48,650 --> 01:23:54,700
接著把其中一條腿伸直

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
就這樣保持住

349
01:24:09,870 --> 01:24:12,250
吸氣

350
01:24:13,490 --> 01:24:16,520
吐氣

351
01:24:17,760 --> 01:24:20,380
吸氣

352
01:24:22,040 --> 01:24:24,420
吐氣

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

354
01:24:30,440 --> 01:24:33,060
吸氣

355
01:24:35,090 --> 01:24:37,700
吐氣

356
01:24:39,540 --> 01:24:44,620
另一條腿也伸直了

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

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

359
01:25:05,460 --> 01:25:08,860
有感覺到腳底在拉筋嗎

360
01:25:09,540 --> 01:25:12,340
吸氣

361
01:25:13,440 --> 01:25:15,780
吐氣

362
01:25:17,950 --> 01:25:20,520
吸氣

363
01:25:21,530 --> 01:25:24,510
吐氣

364
01:25:31,000 --> 01:25:33,470
吸氣

365
01:25:35,320 --> 01:25:37,980
吐氣

366
01:25:42,470 --> 01:25:45,040
吸氣

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

368
01:25:58,680 --> 01:26:00,970
接下來

369
01:26:04,580 --> 01:26:12,670
接下來 彎曲一邊的腿
伸直另一邊的腿

370
01:26:15,160 --> 01:26:22,240
繼續伸展一側身體與腿部

371
01:26:23,150 --> 01:26:27,950
延展下去 伸直雙腿

372
01:26:30,210 --> 01:26:32,550
吸氣

373
01:26:35,090 --> 01:26:38,170
吐氣

374
01:26:43,450 --> 01:26:46,010
吸氣

375
01:26:49,670 --> 01:26:52,420
吐氣

376
01:27:03,830 --> 01:27:10,300
這隻手往一邊拉伸

377
01:27:17,720 --> 01:27:23,170
身體一邊有在拉伸嗎

378
01:27:23,660 --> 01:27:26,320
吸氣

379
01:27:28,960 --> 01:27:31,419
一邊呼氣

380
01:27:31,420 --> 01:27:36,170
身體慢慢坐回來

381
01:27:39,030 --> 01:27:44,710
那麼另一條腿也是一樣

382
01:27:45,910 --> 01:27:53,030
膝蓋彎曲 單腳伸直

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

384
01:28:01,560 --> 01:28:07,330
身體慢慢倒下

385
01:28:15,490 --> 01:28:17,719
身體往側面

386
01:28:17,720 --> 01:28:23,848
盡情地吸進去氧氣吧

387
01:28:23,850 --> 01:28:26,420
吸進去

388
01:28:27,700 --> 01:28:30,500
吐氣

389
01:28:39,730 --> 01:28:46,710
把手往上舉起來
身體往側邊拉伸

390
01:28:49,020 --> 01:28:51,820
讓身體側面

391
01:28:52,780 --> 01:28:59,200
吸收很多氧氣吧

392
01:28:59,790 --> 01:29:02,590
吸氣

393
01:29:03,230 --> 01:29:06,260
吐氣

394
01:29:08,110 --> 01:29:10,910
吸氣

395
01:29:12,520 --> 01:29:15,270
吐氣

396
01:29:19,760 --> 01:29:22,980
吸氣

397
01:29:27,240 --> 01:29:30,180
吸氣

398
01:29:31,930 --> 01:29:34,400
吐氣

399
01:29:36,430 --> 01:29:40,580
身體的側面 伸展開了嗎

400
01:29:45,400 --> 01:29:52,330
讓身體舒服地伸展開來吧

401
01:30:02,950 --> 01:30:05,290
吸氣

402
01:30:06,020 --> 01:30:08,680
吐氣

403
01:30:09,780 --> 01:30:12,250
吸氣

404
01:30:13,120 --> 01:30:15,600
吐氣

405
01:30:18,140 --> 01:30:20,940
吸氣

406
01:30:21,810 --> 01:30:24,330
吐氣

407
01:30:32,070 --> 01:30:37,470
一邊呼氣 緩緩起身

408
01:30:37,830 --> 01:30:40,630
手也放下來吧

409
01:30:46,840 --> 01:30:51,170
那麼就開始補充水分了

410
01:30:53,380 --> 01:30:55,670
很熱吧

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

412
01:31:14,560 --> 01:31:18,240
接著是立姿

413
01:31:18,790 --> 01:31:26,079
雙腿張開比肩寬一些

414
01:31:26,080 --> 01:31:29,900
稍微向外踮腳尖

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

416
01:31:36,300 --> 01:31:41,560
就這樣 緩緩將屁股下沉

417
01:31:42,800 --> 01:31:44,889
這個時候

418
01:31:44,890 --> 01:31:48,509
膝蓋不要比腳尖更突出

419
01:31:48,510 --> 01:31:55,630
就像是把屁股
垂直地放在地板上一樣

420
01:31:56,540 --> 01:31:59,810
是的 就是這樣

421
01:32:01,880 --> 01:32:06,590
現在保持這個姿勢一會兒吧

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

423
01:32:13,400 --> 01:32:17,908
就這樣努力維持住吧

424
01:32:17,910 --> 01:32:20,890
深呼吸

425
01:32:22,640 --> 01:32:25,300
吸氣

426
01:32:28,490 --> 01:32:32,730
就這樣 繼續吸氣

427
01:32:33,140 --> 01:32:35,750
吐氣

428
01:32:40,100 --> 01:32:42,770
吸氣

429
01:32:44,380 --> 01:32:46,810
吐氣

430
01:32:52,040 --> 01:32:57,950
把屁股稍微往內側靠一點

431
01:32:59,140 --> 01:33:01,530
吸氣

432
01:33:02,530 --> 01:33:05,060
吐氣

433
01:33:07,320 --> 01:33:10,490
請繼續加油吧

434
01:33:13,680 --> 01:33:16,430
吸氣

435
01:33:17,950 --> 01:33:20,710
吐氣

436
01:33:24,870 --> 01:33:29,480
很好 就是這樣

437
01:33:30,580 --> 01:33:33,430
吸氣

438
01:33:35,090 --> 01:33:37,700
吐氣

439
01:33:42,570 --> 01:33:45,370
吸氣

440
01:33:49,530 --> 01:33:52,430
吐氣

441
01:33:52,640 --> 01:33:57,580
吸氣 呼氣

442
01:33:59,330 --> 01:34:06,450
就這樣 屁股往下壓

443
01:34:08,250 --> 01:34:11,190
維持這個姿勢

444
01:34:11,540 --> 01:34:16,200
手肘合掌貼在膝蓋內側

445
01:34:17,910 --> 01:34:22,739
保持這個姿勢

446
01:34:22,740 --> 01:34:28,320
吸氣 呼氣

447
01:34:30,210 --> 01:34:33,290
吸氣

448
01:34:33,700 --> 01:34:37,290
擴張股關節

449
01:34:39,640 --> 01:34:44,530
矯正骨盆的扭曲吧

450
01:34:56,780 --> 01:35:03,800
吸氣 恥骨用力 吸氣

451
01:35:06,900 --> 01:35:09,380
吐氣

452
01:35:15,310 --> 01:35:18,110
吸氣

453
01:35:19,620 --> 01:35:22,290
吐氣

454
01:35:28,120 --> 01:35:31,250
吸氣

455
01:35:33,370 --> 01:35:35,969
吐氣

456
01:35:35,970 --> 01:35:39,140
注意不要讓上半身脫節

457
01:35:40,010 --> 01:35:42,260
吸氣

458
01:35:44,420 --> 01:35:46,950
吐氣

459
01:35:53,480 --> 01:35:55,820
吸氣

460
01:35:57,890 --> 01:36:02,909
一邊呼氣一邊放下屁股

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

462
01:36:09,460 --> 01:36:15,270
接下來 換到側邊姿勢

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

464
01:36:21,340 --> 01:36:27,020
雙腿要張開的比肩膀要寬

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

466
01:36:32,670 --> 01:36:36,299
就這樣把屁股

467
01:36:36,300 --> 01:36:41,880
慢慢抬起來吧

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

469
01:36:56,730 --> 01:37:03,710
就這樣保持姿勢 繼續深呼吸

470
01:37:04,350 --> 01:37:09,100
膝蓋到肩膀呈一條斜線

471
01:37:12,290 --> 01:37:14,950
吸氣

472
01:37:16,370 --> 01:37:18,710
吐氣

473
01:37:20,320 --> 01:37:23,080
吸氣

474
01:37:24,080 --> 01:37:26,610
吐氣

475
01:37:28,870 --> 01:37:34,730
吸氣 呼氣

476
01:37:37,320 --> 01:37:40,170
吸氣

477
01:37:42,890 --> 01:37:45,550
吐氣

478
01:37:47,680 --> 01:37:51,669
應該覺得屁股開始收緊了吧

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
吸氣

481
01:38:00,260 --> 01:38:02,970
吐氣

482
01:38:06,070 --> 01:38:08,770
吸氣

483
01:38:10,290 --> 01:38:18,620
加油 再把屁股抬高一點
保持這個姿勢

484
01:38:24,270 --> 01:38:27,260
繼續深呼吸

485
01:38:28,960 --> 01:38:32,090
吸氣

486
01:38:34,900 --> 01:38:37,330
吐氣

487
01:38:46,650 --> 01:38:49,550
吸氣

488
01:38:52,830 --> 01:38:55,860
吸氣

489
01:38:56,270 --> 01:39:01,189
吐氣的同時 慢慢來

490
01:39:01,190 --> 01:39:06,759
像背骨根地接觸地板一樣

491
01:39:06,760 --> 01:39:10,400
屁股緩緩坐下去

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

493
01:39:16,930 --> 01:39:20,340
吸氣

494
01:39:21,020 --> 01:39:23,590
吐氣

495
01:39:24,080 --> 01:39:32,460
吸氣 一邊吐氣 慢慢起身吧

496
01:39:33,090 --> 01:39:37,240
各位應該口渴了

497
01:39:39,730 --> 01:39:44,070
補充水分 沒事吧 睡著了嗎

498
01:39:44,890 --> 01:39:47,600
是會有點睏呢

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

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

501
01:39:59,700 --> 01:40:06,389
接下來
再次兩人一組進行瑜伽

502
01:40:06,390 --> 01:40:12,379
那麼 請這邊這位和這位
拜託了

503
01:40:12,380 --> 01:40:15,090
這位和這位

504
01:40:15,820 --> 01:40:18,480
那就拜託了

505
01:40:19,440 --> 01:40:24,800
那麼 把腿張開到
比肩膀寬一點的位置

506
01:40:25,990 --> 01:40:30,230
接著把手放在身後

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

508
01:40:35,700 --> 01:40:41,790
各組的另一人
請繞到背後扶住她的手吧

509
01:40:42,290 --> 01:40:48,290
是的 盡可能伸直手臂
到這裡來

510
01:40:49,720 --> 01:40:50,969
沒錯

511
01:40:50,970 --> 01:40:54,190
盡可能地向前彎腰

512
01:41:02,310 --> 01:41:06,780
這個姿勢能緩解肩周炎

513
01:41:11,450 --> 01:41:13,790
怎麼樣

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

515
01:41:17,030 --> 01:41:20,380
像這樣抬起來

516
01:41:22,090 --> 01:41:23,669
很好

517
01:41:23,670 --> 01:41:27,400
盡量伸直膝蓋

518
01:41:27,890 --> 01:41:30,370
已經做到了

519
01:41:50,050 --> 01:41:52,369
手再往上一點

520
01:41:52,370 --> 01:41:54,700
對了

521
01:41:55,200 --> 01:41:59,390
可以 就是這樣

522
01:43:28,640 --> 01:43:35,710
那麼 繼續做下一個姿勢

523
01:43:39,550 --> 01:43:46,300
把一條腿往前伸
另一條腿往後縮

524
01:43:49,490 --> 01:43:50,699
然後

525
01:43:50,700 --> 01:43:55,989
雙手合十 朝天花板

526
01:43:55,990 --> 01:44:00,880
就這樣把前面的那條腿
彎曲膝蓋

527
01:44:01,610 --> 01:44:04,410
那麼 搭檔抓住她的肩膀

528
01:44:04,440 --> 01:44:07,850
確保雙手高舉過頂

529
01:44:08,200 --> 01:44:14,670
手往天花板上舉起來
牢牢地支撐住她

530
01:44:21,810 --> 01:44:26,190
讓雙手合十

531
01:44:30,360 --> 01:44:33,200
看著前面

532
01:44:34,770 --> 01:44:37,100
很好

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

534
01:46:24,270 --> 01:46:26,610
就選這裡做了

535
01:47:20,510 --> 01:47:23,030
張開這裡

536
01:47:23,390 --> 01:47:25,680
很好

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

538
01:47:29,850 --> 01:47:32,140
很累嗎

539
01:48:38,250 --> 01:48:42,170
你安靜一點囉 不要叫出聲

540
01:49:20,700 --> 01:49:22,990
是這樣

541
01:57:53,020 --> 01:57:55,270
你怎麼了

542
01:57:56,740 --> 01:58:00,829
想要 想要 還不能給你

543
01:58:00,830 --> 01:58:03,210
想要這個

544
01:58:03,520 --> 01:58:06,740
你要舒服起來給我看

545
02:03:19,500 --> 02:03:21,920
再舔的激烈一點

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
嘴巴張開給我看看

549
02:04:31,110 --> 02:04:33,440
吞下去

550
02:04:40,440 --> 02:04:46,260
吞下去
給我看看有沒有吞下去

551
02:04:49,080 --> 02:04:54,110
你怎麼這裡 我還想要

552
02:05:03,610 --> 02:05:05,950
你就待在這裡吧

553
02:05:08,300 --> 02:05:10,640
下次見

554
02:07:18,610 --> 02:07:23,780
為什麼上次把我丟下了

555
02:07:26,700 --> 02:07:31,630
竟然做出那種事 最糟了

556
02:07:35,068 --> 02:07:40,008
我最討厭做這種事的人了

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

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

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
老師 在

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

563
02:10:03,710 --> 02:10:06,218
抱歉 我現在可以先走嗎

564
02:10:06,220 --> 02:10:09,480
我明白了
那下次再請多指教啦

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
那麼

567
02:10:17,690 --> 02:10:21,700
我們繼續做昨天的姿勢吧

568
02:10:22,980 --> 02:10:27,450
就這樣坐好拉伸

569
02:10:39,610 --> 02:10:43,060
可以吧 我們在這裡做

570
02:10:45,230 --> 02:10:50,020
因為你也是 在這裡

571
02:10:50,240 --> 02:10:53,460
對我做各種各樣的事

572
02:10:53,630 --> 02:10:56,900
做了各種各樣的事不是嗎

573
02:11:00,040 --> 02:11:02,140
可以吧

574
02:12:14,250 --> 02:12:18,580
藥終於起效了呢

575
02:12:22,800 --> 02:12:26,390
下面越來越硬了

576
02:12:33,150 --> 02:12:37,620
我的下面也濕了

577
02:12:42,440 --> 02:12:44,730
好淫蕩

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

579
02:13:13,740 --> 02:13:17,100
你要怎麼補償我

580
02:13:18,340 --> 02:13:20,490
想要我怎麼做

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

582
02:14:14,670 --> 02:14:17,280
我們到裡面去吧

583
02:14:42,490 --> 02:14:48,630
上次你讓我那麼舒服

584
02:15:02,410 --> 02:15:05,008
這個嗎 就是這樣

585
02:15:05,010 --> 02:15:07,210
這樣好舒服

586
02:16:17,270 --> 02:16:19,268
你說什麼

587
02:16:19,270 --> 02:16:22,658
我不行了 在說什麼呢

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

589
02:17:18,010 --> 02:17:20,120
這裡

590
02:18:04,970 --> 02:18:07,390
這樣受不了

591
02:18:09,380 --> 02:18:11,480
不行

592
02:19:31,440 --> 02:19:33,540
吐氣

593
02:21:10,630 --> 02:21:12,880
好舒服

594
02:21:21,550 --> 02:21:23,790
好喜歡這樣

595
02:21:44,343 --> 02:21:50,343
我還想要 好喜歡刺激這裡

596
02:22:29,720 --> 02:22:35,170
快點讓我更舒服一點

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
還有這邊 下面

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

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
我要射精了

606
02:39:31,490 --> 02:39:33,550
要射精了

607
02:39:34,690 --> 02:39:37,080
射了

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