1 00:01:22,400 --> 00:01:27,620 Hello, I'm Nakahira, the instructor. Thank you very much. Thank you very much. 2 00:01:27,620 --> 00:01:34,560 Could you please let me check? Is this your first time doing yoga? Yes, it's my first time. 3 00:01:34,560 --> 00:01:41,500 The wedding is next month. Congratulations. 4 00:01:41,500 --> 00:01:47,880 Thank you very much. Next month's I want to correct my posture before the ceremony. 5 00:01:47,880 --> 00:01:48,880 yes 6 00:01:49,610 --> 00:01:56,550 No matter how much I stoop, the back of the dress won't tighten. I heard from a friend that yoga is good. 7 00:01:56,550 --> 00:02:02,970 Since I was there, one month might be short. 8 00:02:02,970 --> 00:02:09,770 The weight of my chest is causing me to lose my posture. 9 00:02:09,770 --> 00:02:15,350 Please, I will accept any hardship. So 10 00:02:15,350 --> 00:02:18,510 I understand 11 00:02:19,610 --> 00:02:25,750 If so, I might touch your body. I can't, but is it okay? 12 00:02:26,570 --> 00:02:33,430 Yes, it's okay. 13 00:02:33,430 --> 00:02:47,730 Sucking 14 00:02:47,730 --> 00:02:54,610 It is important not to stop breathing, so breathe slowly. Take a deep breath 15 00:02:54,610 --> 00:03:00,850 Please stretch it while pushing it a little. 16 00:03:00,850 --> 00:03:07,790 At this point, stretch your spine a little. 17 00:03:07,790 --> 00:03:08,850 Can you imagine it? 18 00:03:09,430 --> 00:03:16,150 Ah, that's right, slowly without holding your breath Throw up 19 00:03:17,790 --> 00:03:21,510 Breathe out slowly and take this 20 00:03:21,510 --> 00:03:29,070 Ma 21 00:03:29,070 --> 00:03:32,150 Can I stretch it out? 22 00:03:39,590 --> 00:03:40,590 Yes, 23 00:03:43,510 --> 00:03:44,510 without holding your breath 24 00:03:45,400 --> 00:03:52,340 Let's slowly put it back in. Now, let's move on to the hands. 25 00:03:52,340 --> 00:03:57,600 Please hold your chest up 26 00:03:57,600 --> 00:04:04,460 chest muscles without holding back 27 00:04:04,460 --> 00:04:07,240 With the image of stretching the meat greatly 28 00:04:14,570 --> 00:04:16,829 Slowly place your hands behind your back. 29 00:04:24,070 --> 00:04:28,790 I'm going to go with the image of opening the whole chest bone. 30 00:04:32,570 --> 00:04:37,710 Please imagine that this part stretches. 31 00:04:52,170 --> 00:04:54,370 I'll apply a little force to open it. 32 00:04:54,370 --> 00:05:08,450 Well then 33 00:05:08,450 --> 00:05:15,390 Can you stretch only your left leg? Just your left leg. Stretch and bend your body 34 00:05:15,390 --> 00:05:17,230 Twist toward the bulging leg. 35 00:05:38,510 --> 00:05:45,290 Stretch your right hand and bring it back toward your feet. That's right call 36 00:05:45,290 --> 00:05:47,630 without stopping sucking 37 00:05:47,630 --> 00:05:53,170 Li 38 00:05:53,170 --> 00:05:59,370 Looks like it's relaxing 39 00:05:59,370 --> 00:06:06,330 Now put your feet back and reach your hands up again. 40 00:06:06,330 --> 00:06:07,330 Leave it alone 41 00:06:08,490 --> 00:06:15,310 It's an image of stretching your body straight up on the ground. 42 00:06:15,310 --> 00:06:20,110 It is an image of a single tree standing from above. 43 00:06:20,110 --> 00:06:25,370 body a little 44 00:06:25,370 --> 00:06:32,090 Up while arching backwards 45 00:06:32,090 --> 00:06:35,370 It's an image of putting effort into 46 00:06:39,210 --> 00:06:44,010 Well, let's take a deep breath. Take a deep breath through your nose. Please 47 00:06:44,010 --> 00:06:49,530 Inhale through your nose and exhale through your mouth 48 00:06:49,530 --> 00:06:56,390 At this time, stretch upwards and inhale through your nose. 49 00:06:56,390 --> 00:06:57,390 That's it 50 00:07:10,510 --> 00:07:16,570 I'm going to stand behind you and stretch out my chest. 51 00:07:16,570 --> 00:07:28,670 Ki 52 00:07:28,670 --> 00:07:35,610 Open your chest and slowly bring it back 53 00:07:35,610 --> 00:07:36,610 I'm going 54 00:07:40,490 --> 00:07:47,470 This will be a pose, so please stand for a moment. body forward 55 00:07:47,470 --> 00:07:51,570 and then 56 00:07:51,570 --> 00:07:56,910 Turn slightly to the side 57 00:08:41,580 --> 00:08:45,140 Your chest is sticking out, it's okay, don't move. 58 00:08:46,060 --> 00:08:51,180 If you move once here, the pose will collapse. Please keep this position. 59 00:08:51,180 --> 00:08:52,840 I'll fix it 60 00:08:52,840 --> 00:09:02,340 Well then 61 00:09:02,340 --> 00:09:06,940 Please take a deep breath again. 62 00:09:31,280 --> 00:09:34,980 With the image of letting go of all the strength in your body. 63 00:09:34,980 --> 00:09:40,300 Yes, 64 00:09:40,480 --> 00:09:47,420 Let's get up slowly 65 00:09:47,420 --> 00:09:54,420 Well, today is 66 00:09:54,420 --> 00:09:59,120 I haven't done it yet, so what I did today will be at home. But please try 67 00:10:00,430 --> 00:10:01,970 Thank you very much for your hard work. 68 00:10:30,890 --> 00:10:37,450 Let's take a deep breath again. Take a deep breath and exhale slowly through your mouth 69 00:10:37,450 --> 00:10:43,550 I'm going to slowly raise my hand up. 70 00:10:43,550 --> 00:10:50,310 Without stopping, breathe in through your nose and out your mouth. 71 00:10:50,310 --> 00:10:55,990 Let's hold this pose while exhaling. 72 00:11:00,300 --> 00:11:02,840 I'm going to suck it back slowly. 73 00:11:02,840 --> 00:11:07,940 Yuu 74 00:11:07,940 --> 00:11:17,820 Ku 75 00:11:17,820 --> 00:11:24,120 drop your feet like you're holding your feet 76 00:11:24,120 --> 00:11:27,220 Now let's do the spine 77 00:11:30,320 --> 00:11:31,320 Tilt only your feet forward. 78 00:11:35,560 --> 00:11:37,980 You can put your right leg straight out in front of you. 79 00:11:40,160 --> 00:11:44,060 Cross this leg and bring it out this way. Yes. 80 00:11:44,800 --> 00:11:47,980 Place your body here. 81 00:11:49,860 --> 00:11:52,600 Don't hold your breath. 82 00:11:58,890 --> 00:12:00,050 Can I go a little further? 83 00:12:03,930 --> 00:12:04,370 Okay then! 84 00:12:04,370 --> 00:12:15,490 Ku 85 00:12:15,490 --> 00:12:19,390 Let's go back and switch legs and go the other way. Shin 86 00:12:38,129 --> 00:12:41,470 It's a cow pose with a twisting pose. 87 00:12:41,470 --> 00:12:47,930 Stretch your bones in this state 88 00:12:47,930 --> 00:12:53,430 It's an image of her opening her chest, and raising her face a little. S 89 00:12:53,430 --> 00:13:00,390 In the stomach 90 00:13:00,390 --> 00:13:01,390 put a little force on it 91 00:13:05,840 --> 00:13:12,760 Curl your body a little while unconsciously lowering your stomach. 92 00:13:12,760 --> 00:13:18,400 Repeat this a little. I will go 93 00:13:43,300 --> 00:13:47,800 Let's hold it in this state for a while. 94 00:13:47,800 --> 00:13:53,520 Can you raise your hand? 95 00:13:53,780 --> 00:13:57,440 Yeah, keep it in this state 96 00:14:37,070 --> 00:14:43,950 Now, while holding your hand, stretch your body a little and reach out. I'm going to stretch it out 97 00:14:43,950 --> 00:14:45,510 Masho Shin 98 00:14:45,510 --> 00:14:52,430 Leave it alone 99 00:14:52,430 --> 00:14:57,230 breathe slowly 100 00:15:05,200 --> 00:15:08,320 OK. Then sit up and sit normally. Let's go. 101 00:15:11,240 --> 00:15:14,280 Oh, it's coming out a little. I'll fix it. 102 00:15:15,500 --> 00:15:18,400 It's a little too much and I can't concentrate. 103 00:15:21,740 --> 00:15:27,520 Now do the same twisting motion as before. So, stretch your legs, 104 00:15:27,560 --> 00:15:31,040 This foot, 105 00:15:34,960 --> 00:15:40,980 I'm going to put my body into it, it's stronger than before. 106 00:15:40,980 --> 00:15:47,940 Deeper than before. 107 00:15:47,940 --> 00:15:54,940 It's the opposite of turning. 108 00:15:54,940 --> 00:15:59,680 Much better than before 109 00:15:59,680 --> 00:16:03,260 can you do this 110 00:16:10,120 --> 00:16:14,140 Let's go without looking closely, just a little more here until 111 00:16:14,140 --> 00:16:23,760 Already 112 00:16:23,760 --> 00:16:24,760 Let's go once 113 00:16:54,000 --> 00:16:55,360 Please don't stop suddenly. 114 00:17:35,530 --> 00:17:42,290 Please make your legs cross-legged again. body as it is 115 00:17:42,290 --> 00:17:43,710 I'm going to push it backwards 116 00:18:08,170 --> 00:18:09,270 Don't hold your breath. 117 00:18:10,190 --> 00:18:17,170 When you take a deep breath, open your chest and slowly I'm spitting 118 00:18:17,170 --> 00:18:18,170 Return it. 119 00:18:20,170 --> 00:18:22,090 Inhale slowly. 120 00:18:45,520 --> 00:18:50,880 Now let's move on to the four line exercises again. Sorry 121 00:18:50,880 --> 00:18:57,840 This one 122 00:18:57,840 --> 00:19:03,140 Let's raise our hands 123 00:19:03,140 --> 00:19:07,760 hold the pose 124 00:19:31,760 --> 00:19:37,640 Now, while exhaling, curl your body It looks like it's rolled up 125 00:19:37,640 --> 00:19:42,760 Open while inhaling 126 00:20:01,350 --> 00:20:01,810 once again 127 00:20:01,810 --> 00:20:10,070 seat 128 00:20:10,070 --> 00:20:15,950 Please put your hands behind your back 129 00:20:15,950 --> 00:20:17,930 I'm going to open it 130 00:20:17,930 --> 00:20:24,770 This 131 00:20:24,770 --> 00:20:28,490 While sucking in a pose 132 00:20:36,200 --> 00:20:41,460 I have the image of her opening her chest at this time as well. Suck it while you breathe 133 00:20:41,460 --> 00:20:48,320 It looks like I'm going to vomit while closing it. 134 00:20:48,320 --> 00:20:53,640 Inhale while closing and exhale while closing. 135 00:20:53,640 --> 00:20:58,600 You can see that this muscle is open at this time. Or? 136 00:20:59,000 --> 00:21:02,300 Yes, open it while sucking again. 137 00:21:20,360 --> 00:21:24,980 Stretch straight out and turn your body forward 138 00:21:24,980 --> 00:21:30,220 I'm going to tighten it, why don't you go slowly? 139 00:21:30,700 --> 00:21:37,140 Then slowly go up to this point. I'm strong. 140 00:21:37,140 --> 00:21:45,720 Sucking 141 00:21:45,720 --> 00:21:46,720 without stopping 142 00:21:51,950 --> 00:21:58,110 Next, please sit in a seiza position. of 143 00:21:58,110 --> 00:22:04,930 In this state, extend your arms upward again. 144 00:22:04,930 --> 00:22:11,770 At this time, it will seem like you are arching back a little. Breathe with image 145 00:23:33,040 --> 00:23:34,500 The class is over. 146 00:24:10,670 --> 00:24:16,790 Please rest on your elbows and fall forward in this position. 147 00:24:16,790 --> 00:24:20,350 I'll extend it here 148 00:24:49,610 --> 00:24:51,450 Stretch forward a little more 149 00:25:39,310 --> 00:25:42,990 While breathing without stopping 150 00:26:34,960 --> 00:26:41,900 The pose will collapse, so just keep posing. A little without breaking it 151 00:26:41,900 --> 00:26:49,620 me 152 00:26:49,620 --> 00:26:56,380 I'm getting married, but for that reason. 153 00:26:56,380 --> 00:27:03,360 I'm trying my best, yes, so this is it 154 00:27:03,360 --> 00:27:04,460 is also part of the lesson 155 00:27:09,390 --> 00:27:13,470 Please maintain your posture without losing your posture. 156 00:27:13,470 --> 00:27:20,670 This 157 00:27:20,670 --> 00:27:23,110 Without stopping to breathe 158 00:27:23,110 --> 00:27:29,250 This 159 00:27:29,250 --> 00:27:36,450 body 160 00:27:36,450 --> 00:27:38,970 Please keep the momentum 161 00:28:25,900 --> 00:28:32,160 At this time, put pressure on your stomach and do this. 162 00:28:32,160 --> 00:28:39,100 Poses improve posture in a short period of time 163 00:28:39,100 --> 00:28:45,500 It's a pose to make you look good, after all. Isn't it strange? 164 00:28:46,320 --> 00:28:52,480 Ask them to stop, this is part of the lesson. 165 00:28:57,160 --> 00:29:03,780 Please take this pose 'til the naked moon to 166 00:29:03,780 --> 00:29:10,600 I guess I want to improve my posture, but this... 167 00:29:10,600 --> 00:29:17,500 Gayo 168 00:29:17,500 --> 00:29:21,140 It's a very effective pose. 169 00:30:00,000 --> 00:30:01,040 I'm going to sit up 170 00:30:28,680 --> 00:30:35,120 It feels like opening your chest and improving your posture. Raise your pelvis. open your chest 171 00:30:35,120 --> 00:30:40,020 Do you really want to do this? 172 00:30:40,780 --> 00:30:41,780 No 173 00:31:02,970 --> 00:31:07,350 It doesn't mean anything, but it does mean something. 174 00:31:07,350 --> 00:31:13,690 At this time, the chest 175 00:31:13,690 --> 00:31:20,370 The muscles are in an open state. Keep this. It is effective in 176 00:31:33,870 --> 00:31:39,990 By taking a pose even in this state 177 00:31:39,990 --> 00:31:46,790 Posture has improved 178 00:31:46,790 --> 00:31:49,230 I'm coming 179 00:31:49,230 --> 00:31:56,950 Sucking 180 00:31:56,950 --> 00:31:57,950 without stopping 181 00:32:37,920 --> 00:32:40,340 puff out your chest and turn to the left 182 00:32:40,340 --> 00:33:04,380 hand 183 00:33:04,380 --> 00:33:05,400 Can you bring it forward? 184 00:34:54,639 --> 00:34:55,639 Potsutsu 185 00:36:16,440 --> 00:36:22,960 Well, let's start the lesson today. First, from a standing position, stand up straight. 186 00:36:22,960 --> 00:36:29,820 Please raise your hands to support your body. so put your right foot 187 00:36:29,820 --> 00:36:36,720 I'm going to raise my legs. 188 00:36:36,720 --> 00:36:42,180 It looks like they are folded in front of each other. Please don't stop 189 00:36:42,180 --> 00:36:44,820 It's a little shaky 190 00:36:45,610 --> 00:36:52,530 Straighten your body so now turn your weight to the right 191 00:36:52,530 --> 00:36:59,350 Do you know what's coming? Focus on your body. 192 00:36:59,350 --> 00:37:05,730 It's centered on the axis of the body, without hanging out. 193 00:37:05,730 --> 00:37:09,670 That's right 194 00:37:09,670 --> 00:37:14,510 Absolutely 195 00:37:15,700 --> 00:37:17,260 Do you notice it wandering to the right? 196 00:37:17,820 --> 00:37:23,760 It's straight then 197 00:37:23,760 --> 00:37:29,320 Let's switch legs. Next, raise your left side and call. 198 00:37:29,320 --> 00:37:36,280 suction stopper 199 00:37:36,280 --> 00:37:39,600 Yes, straight body. 200 00:37:47,310 --> 00:37:50,430 I'm moving to the right. Straight down. Straight . 201 00:37:52,730 --> 00:37:55,770 Don't let your body shake. 202 00:38:03,130 --> 00:38:04,130 that's right. 203 00:38:06,310 --> 00:38:07,310 That's no good, move. 204 00:38:07,950 --> 00:38:08,950 Straight, straight. 205 00:38:23,880 --> 00:38:29,740 Well then, let's keep going for 5 more seconds, let's go. Okay 206 00:38:29,740 --> 00:38:31,860 1, 207 00:38:34,040 --> 00:38:40,120 2,3,4,5 Yes OK 208 00:38:40,120 --> 00:38:47,040 Next, please sit in a seiza position. Rede 209 00:38:47,040 --> 00:38:52,200 I'll raise my hand again.This time, it's the same as before. In 210 00:38:52,960 --> 00:38:58,860 Keep your body straight up, don't wobble, don't hold your breath to 211 00:38:58,860 --> 00:39:01,460 body 212 00:39:01,460 --> 00:39:06,380 Ma 213 00:39:06,380 --> 00:39:11,660 When it grows straight from the bottom to the top 214 00:39:11,660 --> 00:39:18,520 Let's stretch the chest muscles here a little. 215 00:39:18,520 --> 00:39:20,920 It looks a little warped 216 00:40:04,140 --> 00:40:10,220 Let's press it again. OK. a little shoulder By force. The power is here, so use this power 217 00:40:10,220 --> 00:40:11,300 It's a striking image. 218 00:40:13,640 --> 00:40:18,920 There is a lot of force here, so let go of this force. It feels like my heart is swollen. 219 00:40:22,060 --> 00:40:28,880 Next, fall forward 220 00:40:28,880 --> 00:40:31,100 Take it and return to the all fours position. 221 00:40:33,900 --> 00:40:38,860 In this state, bend your body with your elbows bent. sleep 222 00:40:38,860 --> 00:40:45,380 Let's take a closer look here 223 00:40:45,380 --> 00:40:52,320 It's more like twisting your whole body like this. 224 00:40:52,320 --> 00:40:53,320 This is mage 225 00:41:10,730 --> 00:41:17,130 It's no good, the shaft is shaking. Move the shaft to the body. Anti-shake to prevent blurring. 226 00:41:17,130 --> 00:41:24,090 Let's go against each other. 227 00:41:24,090 --> 00:41:27,570 Raise your body straight 228 00:41:48,400 --> 00:41:51,580 Call me again 229 00:41:51,580 --> 00:41:57,600 Do not hold your breath 230 00:41:57,600 --> 00:42:00,060 while breathing 231 00:42:18,090 --> 00:42:20,550 Breathe well 232 00:42:20,550 --> 00:42:34,230 Well then 233 00:42:34,230 --> 00:42:40,990 Next we will do the cobra pose.Stretch your legs. Ba 234 00:42:40,990 --> 00:42:46,070 and press your chest down. 235 00:42:47,700 --> 00:42:49,220 Yes, can it be applied more tightly? 236 00:42:50,880 --> 00:42:57,600 First, apply it tightly and then stretch it out. Because it is 237 00:42:57,600 --> 00:43:04,500 This fits my chest 238 00:43:04,500 --> 00:43:05,960 Won't it go any lower? 239 00:43:07,720 --> 00:43:10,300 It's packed here 240 00:43:14,670 --> 00:43:21,570 My lymph nodes have become quite hard. I'll loosen up a bit 241 00:43:21,570 --> 00:43:27,050 Hey, let's look at the lymph nodes and get up for once. Can you come and sit down? 242 00:43:27,710 --> 00:43:34,630 If your chest and lymph nodes are getting hard, that's it. put it on the bottom 243 00:43:34,630 --> 00:43:41,630 There are times when you won't be able to do it, so please take a moment Ah, I'm going to loosen it up, then give me your hands. 244 00:43:41,630 --> 00:43:42,730 raise it up 245 00:43:45,220 --> 00:43:49,900 I'm fine as long as you keep your hands comfortable. 246 00:43:49,900 --> 00:43:56,900 We will use oil to loosen the lymph nodes. Hey 247 00:44:26,220 --> 00:44:27,940 Please breathe easy 248 00:44:27,940 --> 00:44:35,980 hard 249 00:44:35,980 --> 00:44:40,960 When I feel like this, my chest is pounding like before. Because it ends up 250 00:46:09,040 --> 00:46:13,000 Can you see the lymph flowing here? Shin 251 00:46:13,000 --> 00:46:19,980 This place is amazing 252 00:46:19,980 --> 00:46:25,020 It's hard, right? The flow here is bad and it's hard. That's right. 253 00:46:50,600 --> 00:46:51,840 I'll send Doyle out. 254 00:47:37,270 --> 00:47:39,170 I think the flow is getting better. 255 00:48:23,150 --> 00:48:24,810 It's going to break, so I'm going to open it. 256 00:48:54,920 --> 00:48:59,820 Lymph is flowing through this area too, so let it drain away. Hey 257 00:49:54,430 --> 00:50:01,430 It's gotten a lot softer now. It was ticking, but now 258 00:50:01,430 --> 00:50:04,190 It's getting a lot softer 259 00:50:04,190 --> 00:50:20,330 power 260 00:50:20,330 --> 00:50:21,330 enters 261 00:50:22,800 --> 00:50:25,400 My lymph nodes are weak because they don't flow properly. Please 262 00:51:56,410 --> 00:51:57,410 I will be on my knees 263 00:52:40,430 --> 00:52:44,990 Lymph is flowing, can you see? 264 00:52:45,690 --> 00:52:46,690 yes 265 00:53:55,950 --> 00:54:01,310 By stimulating it in this way, the lymph is flowing. Call 266 00:54:01,310 --> 00:54:23,810 Sucking 267 00:54:23,810 --> 00:54:24,810 is disordered 268 00:54:35,980 --> 00:54:38,360 The core of my body is unstable, so the core of my body is 269 00:55:23,530 --> 00:55:27,910 Do better exercise while sleeping and relaxing your body. I will go 270 00:58:06,350 --> 00:58:07,750 Shall we get up a little? 271 00:58:07,750 --> 00:58:15,910 This 272 00:58:15,910 --> 00:58:22,510 I will go on another great activity in order. 273 01:00:31,529 --> 01:00:32,850 Relax your body 274 01:00:32,850 --> 01:00:51,090 large 275 01:00:51,090 --> 01:00:59,710 Ki 276 01:00:59,710 --> 01:01:00,770 Take a deep breath 277 01:01:51,520 --> 01:01:52,820 I'm putting in effort 278 01:02:43,400 --> 01:02:49,680 Lila stops breathing 279 01:02:49,680 --> 01:02:58,760 book 280 01:02:58,760 --> 01:02:59,760 by 281 01:03:16,330 --> 01:03:17,330 Hehehe 282 01:03:47,630 --> 01:03:48,630 It comes a lot 283 01:04:56,850 --> 01:04:57,850 put effort into 284 01:07:30,060 --> 01:07:31,060 straight 285 01:12:29,900 --> 01:12:30,960 straighten the core of the body 286 01:19:30,380 --> 01:19:31,380 relax 287 01:29:21,640 --> 01:29:27,960 It's called hot yoga when you warm your hands. center of the body, 288 01:29:28,040 --> 01:29:29,840 to the core 289 01:38:18,350 --> 01:38:19,350 Wow 290 01:54:38,000 --> 01:54:39,440 Let's take a break with Savar Sonar 291 01:54:39,440 --> 01:54:52,800 today 292 01:54:52,800 --> 01:54:54,860 That's all for the lesson.