1 00:01:22,100 --> 00:01:27,640 Hello, I'm Nakahira, the instructor. Thank you very much. Thank you very much. 2 00:01:27,640 --> 00:01:34,580 Could you please let me check? Is this your first time doing yoga? Yes, it's my first time. 3 00:01:34,580 --> 00:01:41,520 The wedding is next month. Congratulations. 4 00:01:41,520 --> 00:01:47,900 Thank you very much. Next month's I want to correct my posture before the ceremony. 5 00:01:47,900 --> 00:01:48,900 yes 6 00:01:49,539 --> 00:01:56,460 If you have a hunched back, the back of the dress will not be tight. My friend told me that yoga is good 7 00:01:56,460 --> 00:02:02,920 From what I heard, one month might be short. Hey 8 00:02:02,920 --> 00:02:09,800 The weight of my chest is causing me to lose my posture. 9 00:02:09,800 --> 00:02:15,400 Please, I will accept any hardship. So 10 00:02:15,400 --> 00:02:18,540 I understand 11 00:02:19,560 --> 00:02:25,760 If so, I might touch your body. I can't, but is it okay? 12 00:02:25,760 --> 00:02:28,240 Yes, it's okay 13 00:02:28,240 --> 00:02:33,360 call 14 00:02:33,360 --> 00:02:47,760 Sucking 15 00:02:47,760 --> 00:02:54,640 It is important not to stop breathing, so breathe slowly. Take a deep breath 16 00:02:54,640 --> 00:03:00,880 Please stretch it while pushing it a little. 17 00:03:00,880 --> 00:03:07,820 At this point, stretch your spine a little. 18 00:03:07,820 --> 00:03:08,860 Can you imagine it? 19 00:03:09,440 --> 00:03:16,200 Ah, that's right, slowly without holding your breath vomit 20 00:03:17,799 --> 00:03:21,560 Breathe out slowly and take this 21 00:03:21,560 --> 00:03:29,100 Ma 22 00:03:29,100 --> 00:03:32,160 Can I stretch it out? 23 00:03:39,600 --> 00:03:40,600 Yes, 24 00:03:43,540 --> 00:03:44,540 without holding your breath 25 00:03:45,390 --> 00:03:51,510 I'm going to slowly bring it back, so next time. 26 00:03:51,510 --> 00:03:57,610 Please put your hands on your chest 27 00:03:57,610 --> 00:04:04,470 chest muscles without holding your breath 28 00:04:04,470 --> 00:04:07,250 With the image of stretching the meat greatly 29 00:04:15,070 --> 00:04:16,829 put your hands behind your back 30 00:04:16,829 --> 00:04:24,410 chest 31 00:04:24,410 --> 00:04:29,770 This is an image of the bone being opened. 32 00:04:29,770 --> 00:04:36,690 But 33 00:04:36,690 --> 00:04:37,710 Please imagine it stretching 34 00:04:52,650 --> 00:04:54,370 I will apply force to open it. 35 00:04:54,370 --> 00:05:08,490 Well then 36 00:05:08,490 --> 00:05:15,430 Can you stretch only your left leg? Just your left leg. Stretch and bend your body 37 00:05:15,430 --> 00:05:17,230 Pull it towards the leg that is bulging. 38 00:05:38,280 --> 00:05:43,220 Stretch your right hand and bring it back toward your feet. That's right 39 00:05:43,220 --> 00:05:47,560 without holding your breath 40 00:05:47,560 --> 00:05:52,560 Li 41 00:05:52,560 --> 00:05:59,380 Looks like it's relaxing 42 00:05:59,380 --> 00:06:06,340 Now put your feet back and reach your hands up again. 43 00:06:06,340 --> 00:06:07,340 Leave it alone 44 00:06:08,520 --> 00:06:15,320 It's an image of stretching your body straight up on the ground. 45 00:06:15,320 --> 00:06:20,160 It is an image of a single tree standing from above. 46 00:06:20,160 --> 00:06:25,380 body a little 47 00:06:25,380 --> 00:06:32,100 Up while arching backwards 48 00:06:32,100 --> 00:06:35,400 It's an image of putting effort into 49 00:06:39,240 --> 00:06:44,020 Well, let's take a deep breath. Take a deep breath through your nose. Please 50 00:06:44,020 --> 00:06:49,540 Inhale through your nose and exhale through your mouth 51 00:06:49,540 --> 00:06:56,420 At this time, stretch upwards and inhale through your nose. 52 00:06:56,420 --> 00:06:57,420 That's it 53 00:07:10,510 --> 00:07:16,550 I'm going to go behind you and stretch out my chest. 54 00:07:16,550 --> 00:07:28,690 Ki 55 00:07:28,690 --> 00:07:35,630 Open your chest and slowly bring it back 56 00:07:35,630 --> 00:07:36,630 I'm going 57 00:07:38,090 --> 00:07:42,750 Next, we will be in a standing pose, so Thank you for your patience 58 00:07:42,750 --> 00:07:48,570 Continue to lean your body forward. 59 00:07:48,570 --> 00:07:55,570 and just a little 60 00:07:55,570 --> 00:07:56,950 turn to the side 61 00:08:15,440 --> 00:08:20,200 Just a little bit forward without stopping breathing 62 00:08:20,200 --> 00:08:27,180 and 63 00:08:27,180 --> 00:08:29,320 I'll go ahead again 64 00:08:29,320 --> 00:08:41,980 chest 65 00:08:41,980 --> 00:08:42,980 It's out 66 00:08:43,960 --> 00:08:50,640 It's okay, don't move, I'll move once here. The pose will collapse, so keep this position. 67 00:08:50,640 --> 00:08:52,860 Please keep it and I'll fix it. 68 00:08:52,860 --> 00:09:02,380 So, 69 00:09:02,460 --> 00:09:06,940 Please take a deep breath again. 70 00:09:31,310 --> 00:09:36,490 I imagined it as if I was taking all the strength out of my body, 71 00:09:40,470 --> 00:09:47,450 Let's get up slowly 72 00:09:47,450 --> 00:09:54,450 Let's see today 73 00:09:54,450 --> 00:09:59,150 That's all, so please tell me what you did today. Try it at home too 74 00:10:00,520 --> 00:10:01,960 Thank you very much for your hard work. 75 00:10:30,890 --> 00:10:37,490 Let's take a deep breath again. Take a deep breath and exhale slowly through your mouth 76 00:10:37,490 --> 00:10:43,570 I'm going to slowly raise my hand up. 77 00:10:43,570 --> 00:10:50,330 Without stopping, breathe in through your nose and out your mouth. 78 00:10:50,330 --> 00:10:56,030 Let's hold this pose while exhaling. 79 00:11:00,590 --> 00:11:02,870 I'm going to suck it back slowly. 80 00:11:02,870 --> 00:11:10,490 Yes, 81 00:11:12,210 --> 00:11:18,310 take it slow 82 00:11:18,310 --> 00:11:24,810 Raise your hands and hold your feet in front of you. It feels like 83 00:11:24,810 --> 00:11:27,210 Now let's do the spine 84 00:11:35,699 --> 00:11:38,000 You can put your right leg straight out in front of you. 85 00:12:17,130 --> 00:12:19,430 So let's switch legs and do the opposite. 86 00:12:19,430 --> 00:12:24,370 yes 87 00:12:24,370 --> 00:12:32,690 Return 88 00:12:32,690 --> 00:12:39,590 Shimasu also poses like crawling on all threes 89 00:12:39,590 --> 00:12:45,970 In this state, it's a pose from behind. 90 00:12:47,000 --> 00:12:53,460 The face is an image of stretching the bones and opening the chest. It seems to be slightly raised 91 00:12:53,460 --> 00:13:00,440 In the stomach 92 00:13:00,440 --> 00:13:07,240 Let's put some pressure on it, right below the stomach. towards 93 00:13:07,240 --> 00:13:14,200 My body curls up a little as I lose consciousness. It will be 94 00:13:17,180 --> 00:13:18,540 I'm going to repeat it a little bit. 95 00:13:18,540 --> 00:13:29,580 This 96 00:13:29,580 --> 00:13:43,920 condition 97 00:13:43,920 --> 00:13:45,060 Let's hold it for a while 98 00:13:52,240 --> 00:13:53,540 Can I raise it? 99 00:13:53,800 --> 00:13:57,500 Yeah, keep it in this state 100 00:14:37,100 --> 00:14:43,980 Now, while still holding hands, lean your body closer to each other a little. Stretching out more and more 101 00:14:43,980 --> 00:14:45,980 Masho Shin 102 00:14:45,980 --> 00:14:52,460 Leave it alone 103 00:14:52,460 --> 00:14:57,260 breathe slowly 104 00:15:05,260 --> 00:15:08,320 OK. Then sit up and sit normally. Let's go. 105 00:15:11,220 --> 00:15:14,300 Ah, I'll be waiting for a while. I'll fix it. 106 00:15:15,480 --> 00:15:18,420 It hurts a little so much that I can't concentrate. 107 00:15:21,740 --> 00:15:27,460 Now do the same twisting motion as before. I'm going to do it, so please stretch your legs. 108 00:15:27,460 --> 00:15:31,040 This foot 109 00:15:34,920 --> 00:15:40,980 I'm going to pull out my body even more than before. 110 00:15:40,980 --> 00:15:47,700 Anti than before 111 00:15:47,700 --> 00:15:53,080 It's a pair 112 00:15:53,080 --> 00:15:59,960 This than before 113 00:15:59,960 --> 00:16:03,300 Can you do it? 114 00:16:11,850 --> 00:16:14,170 Let's go for a while. A little more this way . 115 00:16:23,410 --> 00:16:24,410 Let's go again. 116 00:16:54,020 --> 00:16:55,380 Please don't stop suddenly 117 00:17:35,530 --> 00:17:42,310 Please make your legs cross-legged again. body as it is 118 00:17:42,310 --> 00:17:43,730 I'm going to push it backwards 119 00:18:07,980 --> 00:18:13,960 Don't hold your breath, take a deep breath Sometimes I open my chest 120 00:18:13,960 --> 00:18:20,660 Exhale slowly and bring it back 121 00:18:20,660 --> 00:18:22,540 smoke it 122 00:18:46,700 --> 00:18:52,080 First, we will do exercises on all fours. 123 00:18:52,080 --> 00:18:58,200 this hand 124 00:18:58,200 --> 00:19:00,120 Let's raise it 125 00:19:31,790 --> 00:19:37,650 Now, while exhaling, curl your body It looks like it's rolled up 126 00:20:15,210 --> 00:20:17,970 open your hands behind you 127 00:20:17,970 --> 00:20:24,850 Like this 128 00:20:24,850 --> 00:20:29,330 While sucking in a pose 129 00:20:29,330 --> 00:20:33,830 Spit this out 130 00:20:33,830 --> 00:20:40,710 It's an image of me opening my chest at times. 131 00:20:40,710 --> 00:20:41,710 Suck it up 132 00:20:43,650 --> 00:20:48,770 It looks like I'm going to throw up while closing it.Open it. 133 00:20:48,770 --> 00:20:55,670 Inhale and close while exhaling this 134 00:20:55,670 --> 00:20:58,590 Do you notice that sometimes this muscle is open? 135 00:20:59,010 --> 00:21:02,310 Yes, open it while sucking again. 136 00:21:20,460 --> 00:21:24,980 Stretch straight out and turn your body forward 137 00:21:24,980 --> 00:21:30,240 I'm going to tighten it, why don't you go slowly? 138 00:21:31,100 --> 00:21:37,140 Then slowly go up to this point. I'm strong. 139 00:21:37,140 --> 00:21:45,740 Sucking 140 00:21:45,740 --> 00:21:46,740 without stopping 141 00:21:52,140 --> 00:21:58,200 Next, please sit in a seiza position. of 142 00:21:58,200 --> 00:22:04,940 In this state, extend your arms upward again. 143 00:22:04,940 --> 00:22:11,900 At this time, it will seem like you are arching back a little. Breathe with image 144 00:22:11,900 --> 00:22:13,140 While vomiting 145 00:22:13,140 --> 00:22:19,880 Amazing 146 00:22:19,880 --> 00:22:20,880 That's right 147 00:23:33,040 --> 00:23:37,380 Next, please stand before holding your body in front of you. 148 00:23:37,380 --> 00:23:43,060 breath 149 00:23:43,060 --> 00:23:59,560 The 150 00:24:10,700 --> 00:24:16,820 Please rest on your elbows and fall forward in this position. 151 00:24:16,820 --> 00:24:20,360 I'll extend it here 152 00:24:49,740 --> 00:24:53,420 I think I'll stretch it out and do a little more before this. 153 00:24:53,420 --> 00:25:00,340 stretch 154 00:25:00,340 --> 00:25:04,000 It feels like this 155 00:25:04,000 --> 00:25:10,420 in state 156 00:25:29,480 --> 00:25:32,480 Squeeze your stomach and stop. 157 00:25:32,480 --> 00:25:39,480 Mezu 158 00:25:39,480 --> 00:25:43,020 while breathing 159 00:26:34,960 --> 00:26:41,920 The pose will collapse, so just keep posing. A little without breaking it 160 00:26:41,920 --> 00:26:49,620 me 161 00:26:49,620 --> 00:26:56,400 I'm getting married, but for that reason. 162 00:26:56,400 --> 00:27:03,380 I'm trying my best, yes, so this is it 163 00:27:03,380 --> 00:27:04,500 is also part of the lesson 164 00:27:09,420 --> 00:27:13,460 Please maintain your posture without losing your posture. 165 00:27:13,460 --> 00:27:20,660 This 166 00:27:20,660 --> 00:27:22,260 Without stopping to breathe 167 00:28:25,960 --> 00:28:32,240 At this time, put pressure on your stomach and do this. 168 00:28:32,240 --> 00:28:39,120 Poses improve posture in a short period of time 169 00:28:39,120 --> 00:28:45,500 It's a pose to make you look good, after all. Isn't it strange? 170 00:28:46,300 --> 00:28:49,520 Can I ask you to stop? 171 00:28:57,200 --> 00:29:03,820 Please take this pose, till the naked moon to 172 00:29:03,820 --> 00:29:10,560 I want to improve my posture, right? Where is this? 173 00:29:10,560 --> 00:29:17,500 Gayo 174 00:29:17,500 --> 00:29:21,140 It's a very effective pose. 175 00:30:00,030 --> 00:30:01,070 I'm going to sit up 176 00:30:28,810 --> 00:30:35,150 It feels like opening your chest and improving your posture. Raise your pelvis. open your chest 177 00:30:35,150 --> 00:30:40,050 Do you really want to do this? 178 00:30:40,810 --> 00:30:41,810 yes 179 00:31:13,130 --> 00:31:20,110 Keep your chest muscles open. This is effective 180 00:31:20,110 --> 00:31:20,430 There is 181 00:31:20,430 --> 00:31:29,170 hand 182 00:31:29,170 --> 00:31:36,110 The pose I just did while raising the this condition 183 00:31:36,110 --> 00:31:40,010 But by that I take it 184 00:31:45,360 --> 00:31:49,280 Your posture will continue to improve. 185 00:31:49,280 --> 00:31:57,000 Sucking 186 00:31:57,000 --> 00:31:58,000 without stopping 187 00:33:03,880 --> 00:33:05,420 Can you put your left hand forward? 188 00:34:54,830 --> 00:34:55,830 boots 189 00:36:16,460 --> 00:36:22,980 So let's start the lesson today. First, from a standing position, stand up straight. 190 00:36:22,980 --> 00:36:29,840 Please raise your hands to support your body. so put your right foot 191 00:36:29,840 --> 00:36:36,740 Do you want to raise your legs? 192 00:36:36,740 --> 00:36:43,260 It looks like they are folded in front of each other. Please don't stop 193 00:36:43,260 --> 00:36:44,840 I'm confused 194 00:36:45,640 --> 00:36:52,640 Straighten your body and now shift your weight to the right. 195 00:36:52,640 --> 00:36:53,640 Do you know what it is? 196 00:36:54,000 --> 00:36:59,580 It's centered around the body. 197 00:36:59,580 --> 00:37:05,760 It's centered on your body without hanging off. 198 00:37:05,760 --> 00:37:10,400 That's right 199 00:37:10,400 --> 00:37:14,540 Absolutely 200 00:37:15,720 --> 00:37:17,280 Do you notice it wandering to the right? 201 00:37:17,860 --> 00:37:23,780 It's straight then 202 00:37:23,780 --> 00:37:29,140 Let's switch legs. Raise your left side and call. 203 00:37:29,140 --> 00:37:36,040 Sucking 204 00:37:36,040 --> 00:37:39,620 Keep your body straight without stopping 205 00:37:47,319 --> 00:37:52,440 My body is moving to the right, I can only go straight. straight body 206 00:37:52,440 --> 00:37:55,820 so that it doesn't blur 207 00:37:55,820 --> 00:38:03,660 da 208 00:38:03,660 --> 00:38:08,780 It's me, it moves straight, straight 209 00:38:23,880 --> 00:38:29,740 Well then, let's keep going for 5 more seconds. Okay 210 00:38:29,740 --> 00:38:31,880 1, 211 00:38:34,060 --> 00:38:40,140 2,3,4,5 Yes OK 212 00:38:40,140 --> 00:38:47,080 Next, please sit in a seiza position. Rede 213 00:38:47,080 --> 00:38:52,240 I'll raise my hand again.This time, it's the same as before. In 214 00:38:53,040 --> 00:38:58,860 Keep your body straight up, don't get dizzy, don't hold your breath to 215 00:38:58,860 --> 00:39:01,500 body 216 00:39:01,500 --> 00:39:06,060 Straight 217 00:39:06,060 --> 00:39:12,220 As if extending from the bottom to the top 218 00:39:12,220 --> 00:39:19,160 Let's stretch the chest muscles here a little bit. 219 00:39:19,160 --> 00:39:20,160 slightly 220 00:40:05,930 --> 00:40:11,370 This is because there is a little bit of force here from the shoulders. It's an image that gives you strength. 221 00:40:11,370 --> 00:40:18,270 There is a lot of force here too, so let go of this force. hold out one's chest 222 00:40:18,270 --> 00:40:21,930 It's like that 223 00:40:21,930 --> 00:40:28,890 Then fell forward 224 00:40:28,890 --> 00:40:34,950 After receiving it, get into the front position and stay in this state. 225 00:40:35,630 --> 00:40:40,850 Twist your body with your elbows on. U 226 00:40:40,850 --> 00:40:45,470 Let's take a closer look here 227 00:40:45,470 --> 00:40:52,470 An image that makes your whole body twist like this. 228 00:40:52,470 --> 00:40:57,070 It's like twisting your body sharply. 229 00:41:10,760 --> 00:41:17,120 It's no good, the axis is shaking. I hope it doesn't come out 230 00:41:17,120 --> 00:41:24,120 Let's go against this. 231 00:41:24,120 --> 00:41:27,580 Raise your body straight 232 00:41:48,400 --> 00:41:51,660 Call me again 233 00:41:51,660 --> 00:41:57,620 Do not hold your breath 234 00:41:57,620 --> 00:42:00,080 while breathing 235 00:42:17,480 --> 00:42:20,580 I'm having trouble breathing, please breathe properly. 236 00:42:20,580 --> 00:42:36,700 Well then 237 00:42:36,700 --> 00:42:41,300 Next we will do the cobra pose.Stretch your legs. Leave it alone 238 00:42:41,300 --> 00:42:46,100 Slap your chest down 239 00:42:47,740 --> 00:42:49,240 Yes, can it be applied more tightly? 240 00:42:50,920 --> 00:42:57,620 First, apply it tightly and then stretch it out. Because it is 241 00:42:57,620 --> 00:43:04,520 This fits my chest 242 00:43:04,520 --> 00:43:05,980 Won't it go any lower? 243 00:43:07,760 --> 00:43:10,320 It's packed here 244 00:43:15,240 --> 00:43:22,160 My lymph nodes are getting pretty hard, so I'm a little tired. Gusimasu Neli 245 00:43:22,160 --> 00:43:28,100 If you are a fan, please get up once. Can you sit down? 246 00:43:28,100 --> 00:43:35,040 If the lymph nodes in your chest are hard, it will go down. I can't kick 247 00:43:35,040 --> 00:43:41,640 So let's loosen up a bit. I'll go ahead and give you my hand. 248 00:43:41,640 --> 00:43:44,100 Raise it up here too 249 00:43:45,210 --> 00:43:49,990 I'm fine as long as you keep your hands comfortable. 250 00:43:49,990 --> 00:43:56,890 We will use oil to loosen the lymph nodes. Hey 251 00:44:26,320 --> 00:44:27,960 Please breathe easy 252 00:44:27,960 --> 00:44:36,000 hard 253 00:44:36,000 --> 00:44:40,980 As I was getting older, I felt a stab in my chest like before. Because it's going to happen 254 00:46:09,070 --> 00:46:13,010 Can you see the lymph flowing here? Shin 255 00:46:13,010 --> 00:46:20,010 This place is amazing 256 00:46:20,010 --> 00:46:25,030 It's hard, isn't it? The flow here is bad and it's hard. That's what you mean 257 00:46:50,990 --> 00:46:51,990 I'll filter it 258 00:47:37,259 --> 00:47:39,200 I think the flow is getting better. 259 00:48:23,150 --> 00:48:24,830 It's going to break, so I'm going to open it. 260 00:48:55,150 --> 00:48:59,850 Lymph is flowing through this area too, so let it drain away. Hey 261 00:49:54,490 --> 00:50:01,450 It's gotten a lot softer now. It was ticking, but now 262 00:50:01,450 --> 00:50:04,210 It's getting a lot softer 263 00:50:04,210 --> 00:50:20,350 power 264 00:50:20,350 --> 00:50:21,350 enters 265 00:50:23,100 --> 00:50:25,420 It's not flowing, so please relax your lymph nodes. Yes 266 00:51:54,890 --> 00:51:55,950 I'm going to massage you 267 00:52:40,460 --> 00:52:45,000 Lymph is flowing, can you see? 268 00:52:45,720 --> 00:52:46,720 yes 269 00:53:55,950 --> 00:54:01,590 By stimulating it in this way, the lymph is flowing. Call 270 00:54:01,590 --> 00:54:23,850 Sucking 271 00:54:23,850 --> 00:54:24,850 is disordered 272 00:54:35,490 --> 00:54:38,350 The core of my body is unstable, so the core of my body is 273 00:55:23,799 --> 00:55:27,940 Exercise better when your body is relaxed I'm coming 274 00:58:06,400 --> 00:58:07,760 Shall we get up a little? 275 01:00:31,500 --> 01:00:32,920 Relax your body 276 01:00:32,920 --> 01:00:51,120 large 277 01:00:51,120 --> 01:00:59,720 Ki 278 01:00:59,720 --> 01:01:00,800 Take a deep breath 279 01:01:51,220 --> 01:01:52,840 I'm putting in effort 280 01:02:43,370 --> 01:02:50,230 Stop breathing 281 01:02:50,230 --> 01:02:51,590 La 282 01:02:51,590 --> 01:02:58,790 book 283 01:02:58,790 --> 01:02:59,790 by 284 01:07:29,900 --> 01:07:32,080 straight and strong 285 01:12:31,920 --> 01:12:33,160 straighten this core 286 01:19:31,920 --> 01:19:32,920 the power of the body 287 01:29:25,200 --> 01:29:31,940 It's called hot yoga because it heats up the room. center of body 288 01:29:31,940 --> 01:29:37,960 I'll fix it down to the core, please. S 289 01:29:37,960 --> 01:29:52,300 Yo 290 01:29:52,300 --> 01:29:53,440 What is the posture of a moth? 291 01:54:40,200 --> 01:54:43,440 Finally, let's take a rest in Savasana. U