1 00:01:22,460 --> 00:01:25,140 Hello, I'm the instructor, Nakahira. 2 00:01:25,500 --> 00:01:26,020 Nice to meet you. 3 00:01:26,480 --> 00:01:27,120 Nice to meet you. 4 00:01:27,400 --> 00:01:28,400 Did you write it down? 5 00:01:28,760 --> 00:01:29,760 Let me check. 6 00:01:31,504 --> 00:01:33,220 Is this your first time doing yoga? 7 00:01:33,600 --> 00:01:35,220 Yes, this is my first time. 8 00:01:37,609 --> 00:01:39,540 Next month is the wedding ceremony. 9 00:01:40,960 --> 00:01:41,960 Congratulations. 10 00:01:42,300 --> 00:01:43,300 Thank you. 11 00:01:45,020 --> 00:01:46,696 I want to correct my posture until the next month's ceremony. 12 00:01:46,720 --> 00:01:54,720 I heard yoga is good for friends because the back of the dress does not tighten. 13 00:02:00,400 --> 00:02:04,000 It may be short for a month. 14 00:02:06,140 --> 00:02:09,460 The quality of the chest has broken the posture. 15 00:02:11,734 --> 00:02:12,734 Thank you. 16 00:02:12,940 --> 00:02:14,480 I can do any kind of hard work. 17 00:02:14,481 --> 00:02:15,481 I can do it. 18 00:02:18,340 --> 00:02:19,340 I understand. 19 00:02:20,000 --> 00:02:23,400 Then, you may touch your body. 20 00:02:24,720 --> 00:02:25,900 Are you okay? 21 00:02:26,740 --> 00:02:28,260 Yes, I'm okay. 22 00:02:47,780 --> 00:02:50,020 It is important not to stop breathing. 23 00:02:51,160 --> 00:02:57,280 Take a deep breath and stretch it out. 24 00:02:57,300 --> 00:03:00,640 Push it a little. 25 00:03:04,220 --> 00:03:08,040 At this time, can you imagine stretching your spine a little? 26 00:03:09,690 --> 00:03:11,460 That's right. 27 00:03:11,960 --> 00:03:14,700 Don't stop breathing. 28 00:03:15,270 --> 00:03:16,520 Take a deep breath. 29 00:03:18,100 --> 00:03:19,340 Take a deep breath. 30 00:03:29,090 --> 00:03:30,550 Stretch it out as it is. 31 00:03:31,590 --> 00:03:32,590 Can you do it? 32 00:03:40,364 --> 00:03:42,970 That's right. 33 00:03:43,770 --> 00:03:44,770 Don 't stop breathing. 34 00:03:45,624 --> 00:03:46,624 Let's go back slowly. 35 00:03:50,675 --> 00:03:56,950 Next, put your hands on your chest. 36 00:04:01,160 --> 00:04:02,600 Don't stop breathing. 37 00:04:03,900 --> 00:04:05,500 Imagine stretching your chest muscles. 38 00:04:06,480 --> 00:04:08,180 Imagine stretching your chest muscles. 39 00:04:13,430 --> 00:04:16,950 Then, put your hands behind your chest. 40 00:04:24,070 --> 00:04:26,460 Imagine stretching your chest muscles. 41 00:04:34,040 --> 00:04:37,370 Imagine stretching your chest muscles. 42 00:04:48,590 --> 00:04:49,590 Isn't it hard? 43 00:04:50,270 --> 00:04:51,270 Yes, it is. 44 00:04:52,060 --> 00:04:56,850 Then, open your chest with a little force. 45 00:05:09,350 --> 00:05:10,990 Then, can you stretch only your left leg? 46 00:05:11,630 --> 00:05:16,610 Stretch only your left leg and bend your body toward your bent leg. 47 00:05:19,720 --> 00:05:20,750 Then, 48 00:05:38,410 --> 00:05:40,950 stretch your right hand toward your bent leg. 49 00:05:42,705 --> 00:05:44,530 That's right. 50 00:05:45,810 --> 00:05:47,370 Don't stop breathing. 51 00:05:56,575 --> 00:05:57,575 Relax. 52 00:06:01,460 --> 00:06:03,400 Then, put your feet back. 53 00:06:04,900 --> 00:06:07,100 Then, stretch your hand upward. 54 00:06:08,680 --> 00:06:11,360 Imagine stretching your body straight upward. 55 00:06:15,380 --> 00:06:19,360 Imagine one tree standing from the ground. 56 00:06:19,361 --> 00:06:20,760 That's right. 57 00:06:23,925 --> 00:06:28,880 Bend your body back a little. 58 00:06:31,940 --> 00:06:34,740 Imagine stretching your body upward. 59 00:06:39,260 --> 00:06:40,500 Then, let's take a deep breath. 60 00:06:41,525 --> 00:06:43,820 Breathe in from your nose. 61 00:06:44,840 --> 00:06:49,840 Breathe in from your nose and exhale from your mouth. 62 00:06:49,841 --> 00:06:54,980 At this time, stretch your body upward. 63 00:06:55,840 --> 00:07:01,060 Breathe in from your nose and exhale from your mouth. 64 00:07:09,040 --> 00:07:13,500 Then, put your hands behind your chest and stretch your chest. 65 00:07:28,310 --> 00:07:29,720 Open your chest wide. 66 00:07:34,490 --> 00:07:35,730 Then, let's take a deep breath. 67 00:07:38,335 --> 00:07:41,570 Next, let's take a standing pose. 68 00:07:45,610 --> 00:07:48,390 Bend your body forward. 69 00:07:54,180 --> 00:07:55,830 Then, stretch your body a little. 70 00:08:10,000 --> 00:08:11,000 Don't stop breathing. 71 00:08:13,790 --> 00:08:15,580 Don't stop breathing. 72 00:08:18,580 --> 00:08:19,860 Bend your body forward a little. 73 00:08:28,310 --> 00:08:29,640 Then, stretch your body forward. 74 00:08:41,034 --> 00:08:42,750 Your chest is out. 75 00:08:43,855 --> 00:08:45,110 Don't move. 76 00:08:46,229 --> 00:08:48,550 If you move here, your pose will collapse. 77 00:08:49,264 --> 00:08:51,090 So, please keep your posture as it is. 78 00:08:52,130 --> 00:08:53,130 Let's do it again. 79 00:09:02,510 --> 00:09:06,730 Then, take a deep breath. 80 00:09:15,970 --> 00:09:17,370 Imagine 81 00:09:31,030 --> 00:09:33,910 stretching your body upward. 82 00:09:44,930 --> 00:09:47,390 Let's get up slowly. 83 00:09:53,130 --> 00:09:55,050 That's all for today. 84 00:09:56,010 --> 00:09:58,470 Please do what you did today at home. 85 00:09:59,770 --> 00:10:01,630 Thank you for your hard work. 86 00:10:01,970 --> 00:10:03,270 Thank you. 87 00:10:07,760 --> 00:10:10,700 After the yoga, please relax for a while. 88 00:10:11,960 --> 00:10:15,020 Your blood is all over your body right now. 89 00:10:15,460 --> 00:10:16,780 Don 't move right away. 90 00:10:19,240 --> 00:10:20,240 Let 91 00:10:30,830 --> 00:10:32,990 's take a deep breath again. 92 00:10:34,010 --> 00:10:36,910 Breathe in from your nose and exhale from your mouth. 93 00:10:45,854 --> 00:10:47,340 Don't stop breathing. 94 00:10:48,124 --> 00:10:51,860 Breathe in from your nose and exhale from your mouth. 95 00:10:54,700 --> 00:10:55,700 Let's keep this pose. 96 00:10:59,949 --> 00:11:01,790 Let's breathe a little back. 97 00:11:02,390 --> 00:11:03,600 Take it slow. 98 00:11:17,400 --> 00:11:18,400 Take it slow. 99 00:11:19,680 --> 00:11:22,220 Bring your hands forward. 100 00:11:23,379 --> 00:11:24,400 Make your feet strong. 101 00:11:25,939 --> 00:11:28,680 Open your spine like this. 102 00:11:30,800 --> 00:11:32,200 Bring your feet forward. 103 00:11:35,314 --> 00:11:38,370 Bring your right foot straight forward. 104 00:11:40,070 --> 00:11:42,210 Close your legs. 105 00:11:44,289 --> 00:11:48,410 Bring your body this way. 106 00:11:49,149 --> 00:11:52,290 Don 't stop breathing. 107 00:11:58,730 --> 00:11:59,770 Let's do it a little more. 108 00:12:15,469 --> 00:12:17,420 Let's bring it back slowly. 109 00:12:17,460 --> 00:12:18,820 Bring your legs this way. 110 00:12:19,050 --> 00:12:33,550 Let's bring it back. 111 00:12:37,319 --> 00:12:39,730 Let's do another pose. 112 00:12:39,731 --> 00:12:41,550 It's a cow pose. 113 00:12:44,580 --> 00:12:49,560 In this state, stretch your arms and open your chest. 114 00:12:51,189 --> 00:12:52,189 Raise your head a little. 115 00:12:52,920 --> 00:12:53,920 That's right. 116 00:12:59,569 --> 00:13:02,750 Let's put a little strength in your stomach. 117 00:13:02,800 --> 00:13:04,770 That's right. 118 00:13:05,935 --> 00:13:08,510 Focus on the bottom of your stomach. 119 00:13:11,074 --> 00:13:13,490 It's like rounding your body a little. 120 00:13:14,179 --> 00:13:15,390 That's right. 121 00:13:17,270 --> 00:13:18,350 Let's repeat this a little. 122 00:13:19,770 --> 00:13:21,842 One, two. 123 00:13:41,722 --> 00:13:42,010 .. 124 00:13:42,159 --> 00:13:44,170 Let's keep it like this. 125 00:13:44,810 --> 00:13:46,230 That's right. 126 00:13:51,780 --> 00:13:53,000 Can you raise your right hand? 127 00:13:53,965 --> 00:13:54,965 That's right. 128 00:13:56,319 --> 00:13:57,600 Keep it like this. 129 00:14:11,590 --> 00:14:13,050 Let's stretch the other hand. 130 00:14:35,510 --> 00:14:36,510 That's right. 131 00:14:37,375 --> 00:14:42,370 Let's stretch your body a little while you reach out your hand. 132 00:14:42,560 --> 00:14:45,170 Let's stretch it. 133 00:14:51,879 --> 00:14:53,990 Stretch it like this. 134 00:14:55,889 --> 00:14:57,810 Take your breath slowly. 135 00:15:05,300 --> 00:15:05,820 That's right. 136 00:15:05,980 --> 00:15:08,260 Let's raise your body and sit down. 137 00:15:10,895 --> 00:15:12,240 Wait a minute. 138 00:15:13,000 --> 00:15:14,160 Let's do it again. 139 00:15:16,909 --> 00:15:18,709 I can't concentrate because I'm out of breath. 140 00:15:21,940 --> 00:15:24,080 Let's do the same movement as before. 141 00:15:26,459 --> 00:15:27,459 Stretch your legs. 142 00:15:29,075 --> 00:15:31,580 Stretch your legs. 143 00:15:34,535 --> 00:15:36,900 Let's stretch your body. 144 00:15:38,060 --> 00:15:41,360 It's different from before. 145 00:15:43,440 --> 00:15:44,820 Good. 146 00:15:45,685 --> 00:15:46,765 It's different from before. 147 00:15:47,620 --> 00:15:48,700 It's different from before. 148 00:15:52,010 --> 00:15:53,010 That's the opposite. 149 00:15:54,125 --> 00:15:55,130 Stretch your legs. 150 00:15:57,684 --> 00:15:58,810 It's different from before. 151 00:15:58,811 --> 00:15:59,811 Good. 152 00:16:02,605 --> 00:16:03,605 Let's do this. 153 00:16:09,489 --> 00:16:10,489 Don't hold your breath. 154 00:16:11,579 --> 00:16:13,150 Let's do this. 155 00:16:13,151 --> 00:16:14,151 A little more. 156 00:16:14,670 --> 00:16:24,890 Let's do it again. 157 00:16:25,630 --> 00:16:26,630 One more time. 158 00:16:31,385 --> 00:16:32,385 Twist your body. 159 00:16:53,740 --> 00:16:54,740 Don't hold your breath. 160 00:17:33,180 --> 00:17:34,020 That's right. 161 00:17:34,021 --> 00:17:38,740 Let's do the same movement as before. 162 00:17:38,789 --> 00:17:39,800 That's right. 163 00:17:41,169 --> 00:17:43,440 Let's bring your body back. 164 00:17:45,059 --> 00:17:46,420 That's it. 165 00:17:52,760 --> 00:17:54,160 Don 166 00:18:06,860 --> 00:18:08,680 't hold your breath. 167 00:18:10,414 --> 00:18:13,920 When you breathe deeply, spread your chest. 168 00:18:15,874 --> 00:18:17,300 Take your breath slowly. 169 00:18:20,369 --> 00:18:22,470 Take a deep breath. 170 00:18:25,699 --> 00:18:26,699 Exhale. 171 00:18:30,959 --> 00:18:32,600 Take a deep breath. 172 00:18:34,910 --> 00:18:36,170 Exhale. 173 00:18:39,490 --> 00:18:40,490 Take a deep breath. 174 00:18:43,790 --> 00:18:44,790 That's it. 175 00:18:44,925 --> 00:18:45,930 Take a deep breath. 176 00:18:46,230 --> 00:18:49,190 Let's do the same movement as before. 177 00:18:57,099 --> 00:19:00,050 Let's raise our hands. 178 00:19:06,664 --> 00:19:07,710 Keep this pose. 179 00:19:16,760 --> 00:19:17,800 That's the opposite. 180 00:19:18,920 --> 00:19:21,080 Keep this pose. 181 00:19:31,940 --> 00:19:35,120 Take a deep breath and twist your body. 182 00:19:35,529 --> 00:19:37,300 Take a deep breath and twist your body. 183 00:19:37,520 --> 00:19:38,520 That's it. 184 00:19:41,440 --> 00:19:44,160 Take a deep breath and spread your chest. 185 00:19:44,479 --> 00:19:45,479 One more time. 186 00:19:54,550 --> 00:19:55,550 Let's do it again. 187 00:20:01,175 --> 00:20:02,650 One more time. 188 00:20:10,269 --> 00:20:11,269 Take a deep breath. 189 00:20:13,780 --> 00:20:15,480 Spread your chest. 190 00:20:25,550 --> 00:20:27,850 Take a deep breath. 191 00:20:28,210 --> 00:20:29,550 Take a deep breath. 192 00:20:30,099 --> 00:20:31,670 Take a deep breath. 193 00:20:32,190 --> 00:20:33,190 Exhale. 194 00:20:36,300 --> 00:20:38,540 At this time, spread your chest. 195 00:20:40,189 --> 00:20:42,940 Breathe while spreading your chest. 196 00:20:43,800 --> 00:20:45,120 Breathe while closing your chest. 197 00:20:47,960 --> 00:20:48,960 Spread your chest. 198 00:20:50,779 --> 00:20:53,300 Breathe while closing your chest. 199 00:20:55,564 --> 00:20:58,560 Do you see this muscle is open at this time? 200 00:20:59,100 --> 00:21:00,100 Yes. 201 00:21:00,259 --> 00:21:01,259 Let's do it again. 202 00:21:01,439 --> 00:21:02,439 Spread your chest. 203 00:21:04,709 --> 00:21:12,170 Breathe while closing your chest. 204 00:21:12,569 --> 00:21:13,889 Breathe while closing your chest. 205 00:21:16,170 --> 00:21:16,630 That's it. 206 00:21:16,925 --> 00:21:17,970 Let's go back. 207 00:21:18,645 --> 00:21:21,370 Stretch your legs forward. 208 00:21:23,670 --> 00:21:26,230 And bend your body forward. 209 00:21:28,429 --> 00:21:29,510 Slowly. 210 00:21:29,850 --> 00:21:30,390 I can't do it. 211 00:21:30,390 --> 00:21:32,350 I can't do it. 212 00:21:32,810 --> 00:21:33,810 Slowly. 213 00:21:33,884 --> 00:21:35,730 It's okay as far as you can go. 214 00:21:36,149 --> 00:21:44,840 As far as you can go. 215 00:21:45,440 --> 00:21:46,440 Don 't stop your breath. 216 00:21:50,460 --> 00:21:51,880 That's it. 217 00:21:52,199 --> 00:21:53,840 Next, let's do it in the form of Seiza. 218 00:21:58,620 --> 00:22:02,560 In this state, Spread your arms up. 219 00:22:04,700 --> 00:22:05,340 Stretch your arms. 220 00:22:05,680 --> 00:22:10,680 At this time, Open your chest a little. 221 00:22:11,254 --> 00:22:13,900 Breathe while closing your chest. 222 00:22:19,730 --> 00:22:20,730 That's it. 223 00:22:31,950 --> 00:22:32,950 Spread your chest. 224 00:22:35,050 --> 00:22:36,050 That's it. 225 00:23:32,230 --> 00:23:37,670 Next, Please stand in front of your body. 226 00:23:58,230 --> 00:23:59,630 Breathe. 227 00:24:03,009 --> 00:24:04,410 Breathe. 228 00:24:10,064 --> 00:24:12,690 Please stand in front of your body. 229 00:24:13,510 --> 00:24:20,750 In this state, Stretch your arms. 230 00:24:28,830 --> 00:24:30,290 Don't stop your breath. 231 00:24:45,309 --> 00:24:47,120 That's it. 232 00:24:49,169 --> 00:24:50,520 Stretch your arms forward. 233 00:24:51,340 --> 00:24:52,340 That's it. 234 00:24:53,059 --> 00:24:54,380 Let's move on. 235 00:24:58,929 --> 00:25:00,140 That's it. 236 00:25:00,141 --> 00:25:01,141 Stretch your arms. 237 00:25:10,470 --> 00:25:18,470 In this state, Stretch your hips a little. 238 00:25:18,471 --> 00:25:19,790 That's it. 239 00:25:29,789 --> 00:25:31,240 Put strength in your stomach. 240 00:25:33,629 --> 00:25:34,680 Don 241 00:25:38,640 --> 00:25:39,640 't stop your breath. 242 00:25:41,759 --> 00:25:42,759 Breathe. 243 00:26:19,489 --> 00:26:21,540 Wait a minute. 244 00:26:27,059 --> 00:26:28,320 What are you doing? 245 00:26:29,539 --> 00:26:31,340 Wait a minute. 246 00:26:32,400 --> 00:26:33,680 Don't move. 247 00:26:33,681 --> 00:26:34,681 Don't move. 248 00:26:34,880 --> 00:26:36,280 Your pose will collapse. 249 00:26:37,780 --> 00:26:39,360 Don't move. 250 00:26:39,361 --> 00:26:40,361 Don 't move your pose. 251 00:26:49,564 --> 00:26:51,990 I'm going to get married. 252 00:26:55,390 --> 00:26:58,870 That's why you're doing your best. 253 00:27:00,410 --> 00:27:01,410 Yes. 254 00:27:01,850 --> 00:27:04,490 So, This is also the first part of the lesson. 255 00:27:08,850 --> 00:27:11,310 Don't lose your posture. 256 00:27:15,810 --> 00:27:16,810 Keep your posture. 257 00:27:20,604 --> 00:27:21,950 Don't stop your breath. 258 00:27:35,589 --> 00:27:36,910 Keep this posture. 259 00:28:18,510 --> 00:28:19,730 What's wrong? 260 00:28:19,879 --> 00:28:22,470 Is it right? 261 00:28:24,430 --> 00:28:25,430 Yes. 262 00:28:26,150 --> 00:28:31,310 At this time, Put strength in your stomach. 263 00:28:34,350 --> 00:28:39,690 This pose is To improve your posture in a short period of time. 264 00:28:43,184 --> 00:28:45,090 Isn't it strange? 265 00:28:45,091 --> 00:28:47,090 Don't do it. 266 00:28:48,110 --> 00:28:49,110 Don't do it. 267 00:28:49,749 --> 00:28:52,830 This is also the first part of the lesson. 268 00:28:53,480 --> 00:28:54,990 Wait a minute. 269 00:28:57,030 --> 00:28:58,310 Keep this posture. 270 00:29:01,540 --> 00:29:05,010 I want to improve my posture until next month. 271 00:29:06,745 --> 00:29:08,310 That's right. 272 00:29:15,569 --> 00:29:20,750 This is A more effective Pose. 273 00:29:58,454 --> 00:30:01,630 I'm going to raise my body a little bit. 274 00:30:15,059 --> 00:30:16,630 Open your chest. 275 00:30:30,554 --> 00:30:31,930 Make a good posture. 276 00:30:33,010 --> 00:30:35,150 Raise your pelvis and open your chest. 277 00:30:36,984 --> 00:30:40,030 Is this really true? 278 00:30:41,330 --> 00:30:42,330 No. 279 00:31:03,010 --> 00:31:05,030 It doesn't mean anything, does it? 280 00:31:06,099 --> 00:31:07,510 It does mean something. 281 00:31:10,249 --> 00:31:15,710 At this time, Open your chest muscles. 282 00:31:18,059 --> 00:31:20,590 Keeping this posture is effective. 283 00:31:20,591 --> 00:31:32,010 Raise your hand up. 284 00:31:33,449 --> 00:31:34,650 Take the pose you just did. 285 00:31:38,750 --> 00:31:41,590 By doing this, 286 00:31:44,594 --> 00:31:47,470 Your posture will be improved. 287 00:31:56,010 --> 00:31:57,410 Don't stop breathing. 288 00:31:58,190 --> 00:31:59,430 It will be like this. 289 00:32:00,570 --> 00:32:27,490 Please put your hand forward. 290 00:32:27,491 --> 00:32:29,790 Keep this posture. 291 00:32:37,709 --> 00:32:38,709 Open your chest. 292 00:33:04,149 --> 00:33:05,549 Can you put your left hand forward? 293 00:33:05,814 --> 00:33:06,970 Yes. 294 00:33:46,889 --> 00:33:48,240 Raise your body a little. 295 00:33:59,179 --> 00:34:00,179 Don't stop breathing. 296 00:34:59,780 --> 00:35:01,880 Open your chest. 297 00:35:02,450 --> 00:35:03,450 Oh, no. 298 00:35:52,050 --> 00:35:56,430 Today's lesson is over. 299 00:36:16,190 --> 00:36:17,950 Let's move on to the next lesson. 300 00:36:18,950 --> 00:36:22,830 Stand straight from standing position. 301 00:36:23,570 --> 00:36:24,690 Raise your hand up. 302 00:36:27,730 --> 00:36:30,510 Raise your right leg as you are supporting your body. 303 00:36:30,511 --> 00:36:31,511 Can you do it? 304 00:36:31,650 --> 00:36:33,070 Raise your right leg. 305 00:36:35,030 --> 00:36:37,670 Put your right leg forward. 306 00:36:38,530 --> 00:36:39,930 That's right. 307 00:36:40,390 --> 00:36:42,970 Don't stop breathing. 308 00:36:43,830 --> 00:36:47,710 It's swaying. Straighten your body. 309 00:36:51,430 --> 00:36:53,150 Can you see the weight coming to your right? 310 00:36:54,340 --> 00:36:58,230 Put your body in the center. 311 00:37:02,094 --> 00:37:05,470 Put your body in the center. 312 00:37:15,180 --> 00:37:16,900 Can you see the weight coming to your right? 313 00:37:18,015 --> 00:37:23,810 Straighten your body. 314 00:37:24,600 --> 00:37:25,640 Let's change the position. 315 00:37:26,445 --> 00:37:28,070 Open your left leg. 316 00:37:36,320 --> 00:37:37,620 Don't stop breathing. 317 00:37:38,800 --> 00:37:39,920 Straighten your body. 318 00:37:47,440 --> 00:37:48,850 Your body is moving to your right. 319 00:37:49,125 --> 00:37:51,050 Straighten your body. 320 00:37:54,805 --> 00:37:55,805 Don't shake your body. 321 00:38:06,500 --> 00:38:07,720 Don't move your body. 322 00:38:08,140 --> 00:38:23,290 Straighten your body. 323 00:38:23,504 --> 00:38:25,310 5 seconds left. 324 00:38:26,190 --> 00:38:27,310 Let's do it. 325 00:38:33,850 --> 00:38:38,950 1, 2, 3, 4, 5. 326 00:38:39,690 --> 00:38:40,690 Okay. 327 00:38:41,165 --> 00:38:43,150 Next, stand in standing position. 328 00:38:43,151 --> 00:38:46,230 Stand in standing position. 329 00:38:47,150 --> 00:38:49,910 Raise your hand up. 330 00:38:51,040 --> 00:38:52,210 Same as before. 331 00:38:53,224 --> 00:38:54,224 Straighten your body. 332 00:38:55,430 --> 00:38:56,430 Don 't shake your body. 333 00:39:00,170 --> 00:39:01,170 Don't stop breathing. 334 00:39:08,350 --> 00:39:09,350 Straighten your body. 335 00:39:09,550 --> 00:39:10,630 Stretch from bottom to top. 336 00:39:11,210 --> 00:39:12,450 That's right. 337 00:39:14,190 --> 00:39:16,110 Let's stretch the muscles above your chest. 338 00:39:18,600 --> 00:39:19,600 A little lean. 339 00:39:20,570 --> 00:39:22,130 That's right. 340 00:39:32,010 --> 00:39:38,490 Straighten your body. 341 00:39:38,810 --> 00:39:39,810 Don 't stop breathing. 342 00:39:55,810 --> 00:39:57,210 Straighten your body. 343 00:39:57,330 --> 00:40:00,110 That's right. 344 00:40:03,790 --> 00:40:04,950 Let's do it again. 345 00:40:05,670 --> 00:40:07,030 Use your shoulder strength. 346 00:40:07,031 --> 00:40:08,910 There is strength in here. 347 00:40:09,550 --> 00:40:11,030 It's an image of using this strength. 348 00:40:14,020 --> 00:40:15,930 There is strength in here, too. 349 00:40:16,070 --> 00:40:17,070 Use this strength. 350 00:40:17,714 --> 00:40:18,914 It's like sticking your chest. 351 00:40:19,165 --> 00:40:20,990 That's right. 352 00:40:26,214 --> 00:40:27,214 Let's continue. 353 00:40:27,814 --> 00:40:29,210 Please lie down in front. 354 00:40:29,390 --> 00:40:31,530 Stand in standing position. 355 00:40:33,990 --> 00:40:35,130 In this state. 356 00:40:35,710 --> 00:40:36,550 With your elbows attached. 357 00:40:36,551 --> 00:40:38,550 Twist your body. 358 00:40:40,590 --> 00:40:41,590 That's right. 359 00:40:43,230 --> 00:40:44,230 A little more. 360 00:40:45,030 --> 00:40:46,030 That's right. 361 00:40:48,270 --> 00:40:49,610 Twist your whole body. 362 00:40:55,225 --> 00:40:56,610 Twist your whole body. 363 00:40:57,995 --> 00:40:59,550 That's right. 364 00:41:10,080 --> 00:41:11,220 Don't do it. 365 00:41:11,390 --> 00:41:12,040 The axis is shaking. 366 00:41:12,041 --> 00:41:14,140 The axis is shaking. 367 00:41:14,141 --> 00:41:15,221 Don 't let your body shake. 368 00:41:19,230 --> 00:41:20,740 Let's do the other side. 369 00:41:20,809 --> 00:41:21,900 The other side. 370 00:41:24,880 --> 00:41:27,360 Straighten your body. 371 00:41:47,980 --> 00:41:48,980 Let's do it again. 372 00:41:56,150 --> 00:41:57,150 Don't stop breathing. 373 00:41:59,330 --> 00:42:00,820 While breathing. 374 00:42:17,270 --> 00:42:19,280 You are used to breathing. 375 00:42:19,680 --> 00:42:20,680 Breathe well. 376 00:42:36,910 --> 00:42:39,390 Next, let's do the cobra pose. 377 00:42:40,150 --> 00:42:41,250 Stretch your legs. 378 00:42:42,350 --> 00:42:43,350 That's right. 379 00:42:43,900 --> 00:42:45,650 Put your chest down. 380 00:42:47,780 --> 00:42:48,570 That's right. 381 00:42:48,610 --> 00:42:49,610 Put it more tightly. 382 00:42:52,850 --> 00:42:54,970 It's a pose that stretches from a tight position. 383 00:42:54,971 --> 00:42:56,891 It's a pose that stretches from a tight position. 384 00:42:57,130 --> 00:42:58,130 Put it firmly down. 385 00:43:00,135 --> 00:43:01,530 My chest is in the way. 386 00:43:04,470 --> 00:43:06,050 Don't you go any lower than this? 387 00:43:06,190 --> 00:43:07,190 I don't go. 388 00:43:09,390 --> 00:43:10,570 It's stuck here. 389 00:43:14,755 --> 00:43:16,990 Your lymph is getting hard. 390 00:43:21,170 --> 00:43:22,570 Relax your lymph. 391 00:43:23,390 --> 00:43:27,850 Can you get up and sit down? 392 00:43:29,170 --> 00:43:36,470 If your chest is hard, you can't put it down. 393 00:43:37,914 --> 00:43:40,370 I'll loosen it. 394 00:43:41,310 --> 00:43:42,450 Raise your hand. 395 00:43:44,530 --> 00:43:46,290 Relax your hand. 396 00:43:53,750 --> 00:43:56,830 I'll loosen the lymph with oil. 397 00:44:25,830 --> 00:44:27,190 Relax your hand. 398 00:44:27,191 --> 00:44:28,271 Please breathe comfortably. 399 00:44:35,160 --> 00:44:40,930 If your chest is hard, your chest will be tired like before. 400 00:45:01,410 --> 00:45:02,630 I'll add oil. 401 00:45:46,510 --> 00:45:47,710 Do 402 00:46:09,070 --> 00:46:10,250 you see the lymph here? 403 00:46:10,375 --> 00:46:12,150 Do you see it? 404 00:46:19,620 --> 00:46:21,640 It's very hard here. 405 00:46:22,280 --> 00:46:24,780 The flow here is getting worse and harder. 406 00:46:50,800 --> 00:46:51,820 I'll add oil. 407 00:47:34,020 --> 00:47:35,020 How is it? 408 00:47:36,590 --> 00:47:40,970 I think the flow is getting better. 409 00:47:53,950 --> 00:47:54,950 I'll add oil. 410 00:48:22,435 --> 00:48:24,810 It's going to break, so I'll open it. 411 00:48:25,640 --> 00:48:26,950 It's okay. 412 00:48:44,970 --> 00:48:46,240 Please relax. 413 00:48:46,290 --> 00:48:47,290 Relax. 414 00:48:55,249 --> 00:48:58,190 There's lymph here, too. 415 00:48:58,975 --> 00:48:59,975 I'll pour it out. 416 00:49:54,590 --> 00:49:55,590 It's getting softer. 417 00:49:58,820 --> 00:50:03,510 It was hard before, but now it's getting softer. 418 00:50:03,511 --> 00:50:05,410 It's getting softer. 419 00:50:20,220 --> 00:50:25,310 If you have strength, it won't flow well, so please relax. 420 00:51:00,380 --> 00:51:01,380 Take a deep breath. 421 00:51:02,740 --> 00:51:19,680 It's getting harder to breathe. 422 00:51:20,100 --> 00:51:21,660 Take a deep breath. 423 00:51:25,080 --> 00:51:26,080 Please relax. 424 00:51:54,550 --> 00:51:56,870 It's hard, so I'll massage your knees. 425 00:52:38,700 --> 00:52:42,090 There's a lot of lymph here. 426 00:52:44,390 --> 00:52:45,390 Do you understand? 427 00:52:45,730 --> 00:52:46,730 Yes. 428 00:53:53,050 --> 00:53:58,550 It's hard, so I'll massage your knees. 429 00:53:58,551 --> 00:53:59,551 It's going to flow. 430 00:54:23,230 --> 00:54:24,440 Your breathing is disturbed. 431 00:54:24,441 --> 00:54:26,160 I 'll massage your knees. 432 00:54:26,510 --> 00:54:28,560 Take a deep breath. 433 00:54:29,220 --> 00:54:30,800 Take a deep breath. 434 00:54:35,850 --> 00:54:37,170 The core of your body is shaking. 435 00:54:37,600 --> 00:54:39,760 The core of your body is shaking. 436 00:55:07,260 --> 00:55:10,290 I'll massage your knees more. 437 00:55:10,909 --> 00:55:12,730 Please lie down here. 438 00:55:23,440 --> 00:55:25,400 Lie down and relax your body. 439 00:55:29,485 --> 00:55:30,660 It 440 00:56:25,310 --> 00:56:25,310 will work better. 441 00:56:25,460 --> 00:56:26,460 It's getting softer. 442 00:58:05,484 --> 00:58:07,610 Let's get up a little. 443 00:58:10,250 --> 00:58:11,650 Please relax. 444 00:58:19,115 --> 00:58:23,070 In this state, the lymph will flow again. 445 00:59:34,244 --> 00:59:37,100 It's going to flow. 446 01:00:31,189 --> 01:00:32,560 Please relax your body. 447 01:00:58,580 --> 01:01:02,300 Take a deep breath. 448 01:01:30,850 --> 01:01:52,200 Relax your body. 449 01:01:52,400 --> 01:02:09,650 Relax your body. 450 01:02:43,900 --> 01:02:46,000 Take a deep breath. 451 01:02:57,730 --> 01:02:59,130 Please relax. 452 01:03:44,490 --> 01:03:45,890 Please relax. 453 01:04:20,134 --> 01:04:21,710 Please relax. 454 01:04:22,820 --> 01:04:23,870 Please relax. 455 01:04:42,530 --> 01:04:47,670 Please change the shape of your feet. 456 01:04:50,770 --> 01:04:51,950 Please stretch your joints. 457 01:04:56,924 --> 01:04:57,924 Please relax. 458 01:05:43,784 --> 01:05:45,590 Please stretch your legs. 459 01:05:55,690 --> 01:05:57,020 Please relax. 460 01:07:13,910 --> 01:07:16,440 Please stretch your legs. 461 01:07:16,944 --> 01:07:17,944 Please stretch your legs. 462 01:07:18,120 --> 01:07:21,280 Please straighten your body. 463 01:07:29,484 --> 01:07:30,770 Please straighten your body. 464 01:07:31,684 --> 01:07:32,830 Please relax. 465 01:08:02,029 --> 01:08:03,750 Please relax. 466 01:08:05,150 --> 01:08:06,150 Please relax. 467 01:08:25,609 --> 01:08:26,609 Please relax. 468 01:08:46,550 --> 01:08:50,370 Please open your chest a little. 469 01:08:51,760 --> 01:08:53,109 Please relax your body. 470 01:09:00,475 --> 01:09:03,590 It's getting softer. 471 01:09:12,170 --> 01:09:14,450 Next, raise your body. 472 01:09:57,910 --> 01:09:59,730 Please relax. 473 01:10:01,830 --> 01:10:02,830 Please relax. 474 01:10:12,090 --> 01:10:13,170 Please relax. 475 01:10:16,470 --> 01:10:17,570 It will work better. 476 01:10:23,670 --> 01:10:24,670 Please relax. 477 01:10:57,500 --> 01:10:58,500 Please relax. 478 01:11:25,520 --> 01:11:26,680 Please relax. 479 01:11:58,580 --> 01:11:59,580 Please relax. 480 01:12:04,720 --> 01:12:05,820 Please relax your body. 481 01:12:06,020 --> 01:12:10,350 Please raise your body. 482 01:12:16,030 --> 01:12:18,830 Please relax your body. 483 01:12:28,080 --> 01:12:28,830 Please relax. 484 01:12:28,831 --> 01:12:30,370 Please straighten your body. 485 01:12:30,371 --> 01:13:08,190 Please straighten your body. 486 01:13:26,335 --> 01:13:27,710 Relax your body. 487 01:13:28,450 --> 01:13:29,450 Relax your body. 488 01:13:52,670 --> 01:13:56,150 Let's get up a little. 489 01:13:58,480 --> 01:13:59,850 Please relax your body. 490 01:14:25,010 --> 01:14:26,640 Are you okay? 491 01:14:42,140 --> 01:14:43,480 Please relax. 492 01:14:43,780 --> 01:14:45,600 Please stretch your joints. 493 01:15:10,065 --> 01:15:12,370 Please stretch your legs. 494 01:15:12,790 --> 01:15:13,790 Please relax. 495 01:15:55,630 --> 01:15:56,730 Please relax. 496 01:15:56,731 --> 01:15:57,731 Please turn to the front. 497 01:15:58,330 --> 01:15:59,330 Please turn to the front. 498 01:16:56,420 --> 01:16:58,690 Please stretch your legs. 499 01:17:01,295 --> 01:17:04,070 Please stretch your legs. 500 01:17:22,965 --> 01:17:25,730 Take a deep breath. 501 01:17:28,690 --> 01:17:30,090 Relax your body. 502 01:17:31,160 --> 01:17:32,550 Take a deep breath. 503 01:17:33,185 --> 01:17:34,470 Take a deep breath. 504 01:17:55,820 --> 01:17:56,970 Please relax. 505 01:18:40,435 --> 01:18:51,470 Please stretch your legs. 506 01:19:13,805 --> 01:19:15,470 Please stretch your legs. 507 01:19:25,440 --> 01:19:27,880 Please relax your toes. 508 01:19:27,881 --> 01:19:33,840 Please relax your body. 509 01:19:56,150 --> 01:19:57,830 Please relax your feet. 510 01:20:47,960 --> 01:20:53,380 Please relax your feet. 511 01:20:56,940 --> 01:21:08,420 Please relax your feet. 512 01:21:12,060 --> 01:21:13,120 Please relax your body. 513 01:22:14,990 --> 01:22:17,730 Please stretch your legs. 514 01:22:18,469 --> 01:22:19,490 Please stretch your legs. 515 01:22:43,165 --> 01:22:47,190 Please relax your feet. 516 01:23:18,110 --> 01:23:18,610 Please relax your body. 517 01:23:18,630 --> 01:23:37,860 Please relax your body. 518 01:24:17,410 --> 01:24:18,810 Please relax your body. 519 01:24:21,410 --> 01:24:22,410 Please relax your body. 520 01:24:55,460 --> 01:25:15,590 One more time. 521 01:25:16,650 --> 01:25:17,690 Please relax your stomach. 522 01:25:18,210 --> 01:25:19,210 Relax your body. 523 01:25:20,250 --> 01:25:21,390 Relax your stomach. 524 01:25:33,090 --> 01:25:36,330 Please put your hands in front of your body. 525 01:25:38,390 --> 01:25:43,570 Please relax your legs. 526 01:25:58,330 --> 01:26:11,380 Please relax your feet. 527 01:26:17,390 --> 01:26:26,400 Please relax your legs. 528 01:26:29,680 --> 01:26:48,300 It's a good feeling. 529 01:26:57,220 --> 01:27:01,260 Please put your feet together. 530 01:27:03,820 --> 01:27:05,820 Please put your hands together. 531 01:27:20,540 --> 01:27:53,010 It's a good feeling. 532 01:27:57,580 --> 01:27:58,580 Relax your body. 533 01:28:43,200 --> 01:28:44,420 Please relax your body. 534 01:28:44,500 --> 01:28:45,500 Please relax your body. 535 01:29:19,590 --> 01:29:22,770 Today, we are going to warm up the room. 536 01:29:23,810 --> 01:29:24,930 We are going to do hot yoga. 537 01:29:27,390 --> 01:29:29,770 We are going to do the core of the body. 538 01:29:33,470 --> 01:29:34,970 Please do it. 539 01:29:48,110 --> 01:29:49,590 I don't care about the yoga posture. 540 01:29:51,215 --> 01:29:52,570 Please make me more dirty. 541 01:29:54,830 --> 01:29:55,830 Is it okay? 542 01:30:54,970 --> 01:30:56,370 Please relax your body. 543 01:31:42,230 --> 01:31:45,520 Please relax your body. 544 01:32:09,160 --> 01:32:11,340 Please relax your body. 545 01:34:31,810 --> 01:34:32,810 Please relax your body. 546 01:36:53,610 --> 01:36:54,610 Please 547 01:37:13,670 --> 01:37:33,110 relax your body. 548 01:38:23,930 --> 01:38:44,470 Please relax your body. 549 01:38:44,471 --> 01:38:45,770 It's amazing. 550 01:39:37,980 --> 01:39:39,380 It 551 01:39:48,910 --> 01:39:55,150 's a good feeling. 552 01:40:07,330 --> 01:40:15,330 It's a good feeling. 553 01:40:56,320 --> 01:41:12,220 It's a good feeling. 554 01:41:12,280 --> 01:42:26,890 It's a good feeling. 555 01:42:33,310 --> 01:42:34,710 It 556 01:42:49,510 --> 01:42:52,410 's a good feeling. 557 01:44:33,660 --> 01:44:36,900 Please relax your body. 558 01:45:08,350 --> 01:45:09,990 Please relax your body. 559 01:47:08,530 --> 01:48:07,850 It's a good feeling. 560 01:48:16,120 --> 01:48:17,170 It's a good feeling. 561 01:48:22,010 --> 01:48:26,750 Please relax your body. 562 01:52:06,950 --> 01:52:08,350 Please relax your body. 563 01:52:08,370 --> 01:52:10,570 It's a good feeling. 564 01:53:40,030 --> 01:53:42,850 Please relax your body. 565 01:53:52,160 --> 01:53:53,920 It's painful. 566 01:54:35,865 --> 01:54:39,880 Now, let's take a break with Shabasana. 567 01:54:52,240 --> 01:54:53,960 That's all for today's lesson.