1 00:01:22,460 --> 00:01:25,140 Hello, saya pengajar, Nakahira. 2 00:01:25,500 --> 00:01:26,020 Selamat berkenalan. 3 00:01:26,480 --> 00:01:27,120 Selamat berkenalan. 4 00:01:27,400 --> 00:01:28,400 Adakah anda menulisnya? 5 00:01:28,760 --> 00:01:29,760 Biar saya periksa. 6 00:01:31,504 --> 00:01:33,220 Adakah ini kali pertama anda melakukan yoga? 7 00:01:33,600 --> 00:01:35,220 Ya, ini kali pertama saya. 8 00:01:37,609 --> 00:01:39,540 Bulan depan majlis akad nikah. 9 00:01:40,960 --> 00:01:41,960 tahniah. 10 00:01:42,300 --> 00:01:43,300 terima kasih. 11 00:01:45,020 --> 00:01:46,696 Saya ingin membetulkan postur saya sehingga majlis bulan depan. 12 00:01:46,720 --> 00:01:54,720 Saya mendengar yoga adalah baik untuk rakan-rakan kerana bahagian belakang baju tidak ketat. 13 00:02:00,400 --> 00:02:04,000 Ia mungkin pendek untuk sebulan. 14 00:02:06,140 --> 00:02:09,460 Kualiti dada telah memecahkan postur badan. 15 00:02:11,734 --> 00:02:12,734 terima kasih. 16 00:02:12,940 --> 00:02:14,480 Saya boleh melakukan apa-apa jenis kerja keras. 17 00:02:14,481 --> 00:02:15,481 saya boleh buat. 18 00:02:18,340 --> 00:02:19,340 saya faham. 19 00:02:20,000 --> 00:02:23,400 Kemudian, anda boleh menyentuh badan anda. 20 00:02:24,720 --> 00:02:25,900 awak okay tak? 21 00:02:26,740 --> 00:02:28,260 Ya, saya okay. 22 00:02:47,780 --> 00:02:50,020 Adalah penting untuk tidak berhenti bernafas. 23 00:02:51,160 --> 00:02:57,280 Tarik nafas dalam-dalam dan hulurkan. 24 00:02:57,300 --> 00:03:00,640 Tolak sikit. 25 00:03:04,220 --> 00:03:08,040 Pada masa ini, bolehkah anda bayangkan regangan tulang belakang anda sedikit? 26 00:03:09,690 --> 00:03:11,460 betul tu. 27 00:03:11,960 --> 00:03:14,700 Jangan berhenti bernafas. 28 00:03:15,270 --> 00:03:16,520 Tarik nafas dalam-dalam. 29 00:03:18,100 --> 00:03:19,340 Tarik nafas dalam-dalam. 30 00:03:29,090 --> 00:03:30,550 Regangkan ia seadanya. 31 00:03:31,590 --> 00:03:32,590 Bolehkah anda melakukannya? 32 00:03:40,364 --> 00:03:42,970 betul tu. 33 00:03:43,770 --> 00:03:44,770 Jangan berhenti bernafas. 34 00:03:45,624 --> 00:03:46,624 Jom balik perlahan-lahan. 35 00:03:50,675 --> 00:03:56,950 Seterusnya, letakkan tangan anda di dada anda. 36 00:04:01,160 --> 00:04:02,600 Jangan berhenti bernafas. 37 00:04:03,900 --> 00:04:05,500 Bayangkan meregangkan otot dada anda. 38 00:04:06,480 --> 00:04:08,180 Bayangkan meregangkan otot dada anda. 39 00:04:13,430 --> 00:04:16,950 Kemudian, letakkan tangan anda di belakang dada anda. 40 00:04:24,070 --> 00:04:26,460 Bayangkan meregangkan otot dada anda. 41 00:04:34,040 --> 00:04:37,370 Bayangkan meregangkan otot dada anda. 42 00:04:48,590 --> 00:04:49,590 Susah tak? 43 00:04:50,270 --> 00:04:51,270 Ya, memang begitu. 44 00:04:52,060 --> 00:04:56,850 Kemudian, buka dada anda dengan sedikit kekuatan. 45 00:05:09,350 --> 00:05:10,990 Kemudian, bolehkah anda meregangkan hanya kaki kiri anda? 46 00:05:11,630 --> 00:05:16,610 Regangkan hanya kaki kiri anda dan bengkokkan anda badan ke arah kaki bengkok anda. 47 00:05:19,720 --> 00:05:20,750 Kemudian, 48 00:05:38,410 --> 00:05:40,950 hulurkan tangan kanan anda ke arah bengkok anda kaki. 49 00:05:42,705 --> 00:05:44,530 betul tu. 50 00:05:45,810 --> 00:05:47,370 Jangan berhenti bernafas. 51 00:05:56,575 --> 00:05:57,575 Bertenang. 52 00:06:01,460 --> 00:06:03,400 Kemudian, letakkan kaki anda ke belakang. 53 00:06:04,900 --> 00:06:07,100 Kemudian, hulurkan tangan anda ke atas. 54 00:06:08,680 --> 00:06:11,360 Bayangkan meregangkan badan anda lurus ke atas. 55 00:06:15,380 --> 00:06:19,360 Bayangkan satu pokok berdiri dari tanah. 56 00:06:19,361 --> 00:06:20,760 betul tu. 57 00:06:23,925 --> 00:06:28,880 Bongkokkan badan ke belakang sedikit. 58 00:06:31,940 --> 00:06:34,740 Bayangkan meregangkan badan anda ke atas. 59 00:06:39,260 --> 00:06:40,500 Kemudian, mari kita tarik nafas panjang. 60 00:06:41,525 --> 00:06:43,820 Tarik nafas dari hidung anda. 61 00:06:44,840 --> 00:06:49,840 Tarik nafas dari hidung anda dan hembus mulut awak. 62 00:06:49,841 --> 00:06:54,980 Pada masa ini, regangkan badan anda ke atas. 63 00:06:55,840 --> 00:07:01,060 Tarik nafas dari hidung anda dan hembus mulut awak. 64 00:07:09,040 --> 00:07:13,500 Kemudian, letakkan tangan anda di belakang dada anda dan renggangkan dada. 65 00:07:28,310 --> 00:07:29,720 Buka dada seluas-luasnya. 66 00:07:34,490 --> 00:07:35,730 Kemudian, mari kita tarik nafas panjang. 67 00:07:38,335 --> 00:07:41,570 Seterusnya, mari kita berpose berdiri. 68 00:07:45,610 --> 00:07:48,390 Bengkokkan badan ke hadapan. 69 00:07:54,180 --> 00:07:55,830 Kemudian, regangkan sedikit badan anda. 70 00:08:10,000 --> 00:08:11,000 Jangan berhenti bernafas. 71 00:08:13,790 --> 00:08:15,580 Jangan berhenti bernafas. 72 00:08:18,580 --> 00:08:19,860 Bengkokkan badan ke hadapan sedikit. 73 00:08:28,310 --> 00:08:29,640 Kemudian, regangkan badan anda ke hadapan. 74 00:08:41,034 --> 00:08:42,750 Dada awak terkeluar. 75 00:08:43,855 --> 00:08:45,110 jangan bergerak. 76 00:08:46,229 --> 00:08:48,550 Jika anda berpindah ke sini, pose anda akan runtuh. 77 00:08:49,264 --> 00:08:51,090 Jadi, sila kekalkan postur anda seperti sedia ada. 78 00:08:52,130 --> 00:08:53,130 Jom buat lagi. 79 00:09:02,510 --> 00:09:06,730 Kemudian, tarik nafas dalam-dalam. 80 00:09:15,970 --> 00:09:17,370 Bayangkan 81 00:09:31,030 --> 00:09:33,910 meregangkan badan anda ke atas. 82 00:09:44,930 --> 00:09:47,390 Mari bangun perlahan-lahan. 83 00:09:53,130 --> 00:09:55,050 Itu sahaja untuk hari ini. 84 00:09:56,010 --> 00:09:58,470 Sila lakukan apa yang anda lakukan hari ini di rumah. 85 00:09:59,770 --> 00:10:01,630 Terima kasih atas kerja keras anda. 86 00:10:01,970 --> 00:10:03,270 terima kasih. 87 00:10:07,760 --> 00:10:10,700 Selepas yoga, sila berehat seketika. 88 00:10:11,960 --> 00:10:15,020 Darah awak ada di seluruh badan awak sekarang. 89 00:10:15,460 --> 00:10:16,780 Jangan bergerak segera. 90 00:10:19,240 --> 00:10:20,240 biarlah 91 00:10:30,830 --> 00:10:32,990 's tarik nafas dalam-dalam lagi. 92 00:10:34,010 --> 00:10:36,910 Tarik nafas dari hidung anda dan hembus mulut awak. 93 00:10:45,854 --> 00:10:47,340 Jangan berhenti bernafas. 94 00:10:48,124 --> 00:10:51,860 Tarik nafas dari hidung anda dan hembus mulut awak. 95 00:10:54,700 --> 00:10:55,700 Jom kekalkan pose ini. 96 00:10:59,949 --> 00:11:01,790 Mari kita bernafas sedikit ke belakang. 97 00:11:02,390 --> 00:11:03,600 Perlahan-lahan. 98 00:11:17,400 --> 00:11:18,400 Perlahan-lahan. 99 00:11:19,680 --> 00:11:22,220 Bawa tangan anda ke hadapan. 100 00:11:23,379 --> 00:11:24,400 Jadikan kaki anda kuat. 101 00:11:25,939 --> 00:11:28,680 Buka tulang belakang anda seperti ini. 102 00:11:30,800 --> 00:11:32,200 Bawa kaki anda ke hadapan. 103 00:11:35,314 --> 00:11:38,370 Bawa kaki kanan anda lurus ke hadapan. 104 00:11:40,070 --> 00:11:42,210 Tutup kaki anda. 105 00:11:44,289 --> 00:11:48,410 Bawa badan anda dengan cara ini. 106 00:11:49,149 --> 00:11:52,290 Jangan berhenti bernafas. 107 00:11:58,730 --> 00:11:59,770 Jom buat sikit lagi. 108 00:12:15,469 --> 00:12:17,420 Jom bawa balik perlahan-lahan. 109 00:12:17,460 --> 00:12:18,820 Bawa kaki anda ke sini. 110 00:12:19,050 --> 00:12:33,550 Jom bawa balik. 111 00:12:37,319 --> 00:12:39,730 Jom pose lagi. 112 00:12:39,731 --> 00:12:41,550 Ini pose lembu. 113 00:12:44,580 --> 00:12:49,560 Dalam keadaan ini, regangkan tangan anda dan buka dada awak. 114 00:12:51,189 --> 00:12:52,189 Angkat kepala sikit. 115 00:12:52,920 --> 00:12:53,920 betul tu. 116 00:12:59,569 --> 00:13:02,750 Mari letakkan sedikit kekuatan dalam diri anda perut. 117 00:13:02,800 --> 00:13:04,770 betul tu. 118 00:13:05,935 --> 00:13:08,510 Fokus pada bahagian bawah perut anda. 119 00:13:11,074 --> 00:13:13,490 Macam bulatkan badan sikit. 120 00:13:14,179 --> 00:13:15,390 betul tu. 121 00:13:17,270 --> 00:13:18,350 Mari kita ulangi ini sedikit. 122 00:13:19,770 --> 00:13:21,842 satu, dua. 123 00:13:41,722 --> 00:13:42,010 .. 124 00:13:42,159 --> 00:13:44,170 Mari kita kekalkan seperti ini. 125 00:13:44,810 --> 00:13:46,230 betul tu. 126 00:13:51,780 --> 00:13:53,000 Bolehkah anda mengangkat tangan kanan anda? 127 00:13:53,965 --> 00:13:54,965 betul tu. 128 00:13:56,319 --> 00:13:57,600 Kekalkan seperti ini. 129 00:14:11,590 --> 00:14:13,050 Mari kita hulurkan tangan sebelah lagi. 130 00:14:35,510 --> 00:14:36,510 betul tu. 131 00:14:37,375 --> 00:14:42,370 Mari kita panjangkan badan anda sedikit semasa anda hulurkan tangan anda. 132 00:14:42,560 --> 00:14:45,170 Mari kita panjangkan. 133 00:14:51,879 --> 00:14:53,990 Regangkan seperti ini. 134 00:14:55,889 --> 00:14:57,810 Tarik nafas perlahan-lahan. 135 00:15:05,300 --> 00:15:05,820 betul tu. 136 00:15:05,980 --> 00:15:08,260 Jom angkat badan dan duduk. 137 00:15:10,895 --> 00:15:12,240 Tunggu sebentar. 138 00:15:13,000 --> 00:15:14,160 Jom buat lagi. 139 00:15:16,909 --> 00:15:18,709 Saya tidak dapat menumpukan perhatian kerana saya kehabisan nafas. 140 00:15:21,940 --> 00:15:24,080 Mari kita lakukan pergerakan yang sama seperti sebelum ini. 141 00:15:26,459 --> 00:15:27,459 Regangkan kaki anda. 142 00:15:29,075 --> 00:15:31,580 Regangkan kaki anda. 143 00:15:34,535 --> 00:15:36,900 Jom panjangkan badan. 144 00:15:38,060 --> 00:15:41,360 Ia berbeza dari sebelumnya. 145 00:15:43,440 --> 00:15:44,820 bagus. 146 00:15:45,685 --> 00:15:46,765 Ia berbeza dari sebelumnya. 147 00:15:47,620 --> 00:15:48,700 Ia berbeza dari sebelumnya. 148 00:15:52,010 --> 00:15:53,010 Begitulah sebaliknya. 149 00:15:54,125 --> 00:15:55,130 Regangkan kaki anda. 150 00:15:57,684 --> 00:15:58,810 Ia berbeza dari sebelumnya. 151 00:15:58,811 --> 00:15:59,811 bagus. 152 00:16:02,605 --> 00:16:03,605 Jom buat ini. 153 00:16:09,489 --> 00:16:10,489 Jangan tahan nafas. 154 00:16:11,579 --> 00:16:13,150 Jom buat ini. 155 00:16:13,151 --> 00:16:14,151 Sikit lagi. 156 00:16:14,670 --> 00:16:24,890 Jom buat lagi. 157 00:16:25,630 --> 00:16:26,630 Sekali lagi. 158 00:16:31,385 --> 00:16:32,385 Pusing badan anda. 159 00:16:53,740 --> 00:16:54,740 Jangan tahan nafas. 160 00:17:33,180 --> 00:17:34,020 betul tu. 161 00:17:34,021 --> 00:17:38,740 Mari kita lakukan pergerakan yang sama seperti sebelum ini. 162 00:17:38,789 --> 00:17:39,800 betul tu. 163 00:17:41,169 --> 00:17:43,440 Jom bawa balik badan awak. 164 00:17:45,059 --> 00:17:46,420 Itu sahaja. 165 00:17:52,760 --> 00:17:54,160 Don 166 00:18:06,860 --> 00:18:08,680 jangan tahan nafas. 167 00:18:10,414 --> 00:18:13,920 Apabila anda bernafas dalam-dalam, sebarkan anda dada. 168 00:18:15,874 --> 00:18:17,300 Tarik nafas perlahan-lahan. 169 00:18:20,369 --> 00:18:22,470 Tarik nafas dalam-dalam. 170 00:18:25,699 --> 00:18:26,699 Hembus nafas. 171 00:18:30,959 --> 00:18:32,600 Tarik nafas dalam-dalam. 172 00:18:34,910 --> 00:18:36,170 Hembus nafas. 173 00:18:39,490 --> 00:18:40,490 Tarik nafas dalam-dalam. 174 00:18:43,790 --> 00:18:44,790 Itu sahaja. 175 00:18:44,925 --> 00:18:45,930 Tarik nafas dalam-dalam. 176 00:18:46,230 --> 00:18:49,190 Mari kita lakukan pergerakan yang sama seperti sebelum ini. 177 00:18:57,099 --> 00:19:00,050 Jom angkat tangan. 178 00:19:06,664 --> 00:19:07,710 Kekalkan pose ini. 179 00:19:16,760 --> 00:19:17,800 Begitulah sebaliknya. 180 00:19:18,920 --> 00:19:21,080 Kekalkan pose ini. 181 00:19:31,940 --> 00:19:35,120 Tarik nafas dalam-dalam dan pusingkan badan anda. 182 00:19:35,529 --> 00:19:37,300 Tarik nafas dalam-dalam dan pusingkan badan anda. 183 00:19:37,520 --> 00:19:38,520 Itu sahaja. 184 00:19:41,440 --> 00:19:44,160 Tarik nafas dalam-dalam dan lapangkan dada anda. 185 00:19:44,479 --> 00:19:45,479 Sekali lagi. 186 00:19:54,550 --> 00:19:55,550 Jom buat lagi. 187 00:20:01,175 --> 00:20:02,650 Sekali lagi. 188 00:20:10,269 --> 00:20:11,269 Tarik nafas dalam-dalam. 189 00:20:13,780 --> 00:20:15,480 Luaskan dada anda. 190 00:20:25,550 --> 00:20:27,850 Tarik nafas dalam-dalam. 191 00:20:28,210 --> 00:20:29,550 Tarik nafas dalam-dalam. 192 00:20:30,099 --> 00:20:31,670 Tarik nafas dalam-dalam. 193 00:20:32,190 --> 00:20:33,190 Hembus nafas. 194 00:20:36,300 --> 00:20:38,540 Pada masa ini, lapangkan dada anda. 195 00:20:40,189 --> 00:20:42,940 Bernafas sambil melebarkan dada anda. 196 00:20:43,800 --> 00:20:45,120 Bernafas sambil menutup dada anda. 197 00:20:47,960 --> 00:20:48,960 Luaskan dada anda. 198 00:20:50,779 --> 00:20:53,300 Bernafas sambil menutup dada anda. 199 00:20:55,564 --> 00:20:58,560 Adakah anda melihat otot ini terbuka pada ini masa? 200 00:20:59,100 --> 00:21:00,100 ya. 201 00:21:00,259 --> 00:21:01,259 Jom buat lagi. 202 00:21:01,439 --> 00:21:02,439 Luaskan dada anda. 203 00:21:04,709 --> 00:21:12,170 Bernafas sambil menutup dada. 204 00:21:12,569 --> 00:21:13,889 Bernafas sambil menutup dada anda. 205 00:21:16,170 --> 00:21:16,630 Itu sahaja. 206 00:21:16,925 --> 00:21:17,970 Jom balik. 207 00:21:18,645 --> 00:21:21,370 Regangkan kaki anda ke hadapan. 208 00:21:23,670 --> 00:21:26,230 Dan bengkokkan badan ke hadapan. 209 00:21:28,429 --> 00:21:29,510 Perlahan-lahan. 210 00:21:29,850 --> 00:21:30,390 Saya tidak boleh melakukannya. 211 00:21:30,390 --> 00:21:32,350 Saya tidak boleh melakukannya. 212 00:21:32,810 --> 00:21:33,810 Perlahan-lahan. 213 00:21:33,884 --> 00:21:35,730 Tidak mengapa setakat yang anda boleh pergi. 214 00:21:36,149 --> 00:21:44,840 Setakat yang anda boleh pergi. 215 00:21:45,440 --> 00:21:46,440 Jangan hentikan nafas anda. 216 00:21:50,460 --> 00:21:51,880 Itu sahaja. 217 00:21:52,199 --> 00:21:53,840 Seterusnya, mari kita lakukan dalam bentuk Seiza. 218 00:21:58,620 --> 00:22:02,560 Dalam keadaan ini, rentangkan tangan anda. 219 00:22:04,700 --> 00:22:05,340 Regangkan lengan anda. 220 00:22:05,680 --> 00:22:10,680 Pada masa ini, lapangkan sedikit dada anda. 221 00:22:11,254 --> 00:22:13,900 Bernafas sambil menutup dada anda. 222 00:22:19,730 --> 00:22:20,730 Itu sahaja. 223 00:22:31,950 --> 00:22:32,950 Luaskan dada anda. 224 00:22:35,050 --> 00:22:36,050 Itu sahaja. 225 00:23:32,230 --> 00:23:37,670 Seterusnya, Sila berdiri di hadapan badan anda. 226 00:23:58,230 --> 00:23:59,630 Bernafas. 227 00:24:03,009 --> 00:24:04,410 Bernafas. 228 00:24:10,064 --> 00:24:12,690 Sila berdiri di hadapan badan anda. 229 00:24:13,510 --> 00:24:20,750 Dalam keadaan ini, Regangkan tangan anda. 230 00:24:28,830 --> 00:24:30,290 Jangan hentikan nafas anda. 231 00:24:45,309 --> 00:24:47,120 Itu sahaja. 232 00:24:49,169 --> 00:24:50,520 Regangkan tangan anda ke hadapan. 233 00:24:51,340 --> 00:24:52,340 Itu sahaja. 234 00:24:53,059 --> 00:24:54,380 Jom teruskan. 235 00:24:58,929 --> 00:25:00,140 Itu sahaja. 236 00:25:00,141 --> 00:25:01,141 Regangkan lengan anda. 237 00:25:10,470 --> 00:25:18,470 Dalam keadaan ini, Regangkan sedikit pinggul anda. 238 00:25:18,471 --> 00:25:19,790 Itu sahaja. 239 00:25:29,789 --> 00:25:31,240 Letakkan kekuatan dalam perut anda. 240 00:25:33,629 --> 00:25:34,680 Don 241 00:25:38,640 --> 00:25:39,640 jangan hentikan nafas anda. 242 00:25:41,759 --> 00:25:42,759 Bernafas. 243 00:26:19,489 --> 00:26:21,540 Tunggu sebentar. 244 00:26:27,059 --> 00:26:28,320 awak buat apa? 245 00:26:29,539 --> 00:26:31,340 Tunggu sebentar. 246 00:26:32,400 --> 00:26:33,680 jangan bergerak. 247 00:26:33,681 --> 00:26:34,681 jangan bergerak. 248 00:26:34,880 --> 00:26:36,280 Pose anda akan runtuh. 249 00:26:37,780 --> 00:26:39,360 jangan bergerak. 250 00:26:39,361 --> 00:26:40,361 Jangan gerakkan pose anda. 251 00:26:49,564 --> 00:26:51,990 Saya akan berkahwin. 252 00:26:55,390 --> 00:26:58,870 Itulah sebabnya anda melakukan yang terbaik. 253 00:27:00,410 --> 00:27:01,410 ya. 254 00:27:01,850 --> 00:27:04,490 Jadi, Ini juga merupakan bahagian pertama pelajaran. 255 00:27:08,850 --> 00:27:11,310 Jangan kehilangan postur anda. 256 00:27:15,810 --> 00:27:16,810 Kekalkan postur anda. 257 00:27:20,604 --> 00:27:21,950 Jangan hentikan nafas anda. 258 00:27:35,589 --> 00:27:36,910 Kekalkan postur ini. 259 00:28:18,510 --> 00:28:19,730 apa salahnya 260 00:28:19,879 --> 00:28:22,470 Betul ke? 261 00:28:24,430 --> 00:28:25,430 ya. 262 00:28:26,150 --> 00:28:31,310 Pada masa ini, Letakkan kekuatan dalam diri anda perut. 263 00:28:34,350 --> 00:28:39,690 Pose ini adalah Untuk memperbaiki postur anda dalam a tempoh masa yang singkat. 264 00:28:43,184 --> 00:28:45,090 pelik tak? 265 00:28:45,091 --> 00:28:47,090 jangan buat. 266 00:28:48,110 --> 00:28:49,110 jangan buat. 267 00:28:49,749 --> 00:28:52,830 Ini juga merupakan bahagian pertama pelajaran. 268 00:28:53,480 --> 00:28:54,990 Tunggu sebentar. 269 00:28:57,030 --> 00:28:58,310 Kekalkan postur ini. 270 00:29:01,540 --> 00:29:05,010 Saya mahu memperbaiki postur saya sehingga seterusnya bulan. 271 00:29:06,745 --> 00:29:08,310 betul tu. 272 00:29:15,569 --> 00:29:20,750 Ini adalah Pose yang lebih berkesan. 273 00:29:58,454 --> 00:30:01,630 Saya akan menaikkan badan saya sedikit. 274 00:30:15,059 --> 00:30:16,630 Buka dada anda. 275 00:30:30,554 --> 00:30:31,930 Buat postur yang baik. 276 00:30:33,010 --> 00:30:35,150 Naikkan pelvis anda dan buka dada anda. 277 00:30:36,984 --> 00:30:40,030 Adakah ini benar-benar benar? 278 00:30:41,330 --> 00:30:42,330 Tidak. 279 00:31:03,010 --> 00:31:05,030 Ia tidak bermakna apa-apa, bukan? 280 00:31:06,099 --> 00:31:07,510 Ia bermakna sesuatu. 281 00:31:10,249 --> 00:31:15,710 Pada masa ini, Buka otot dada anda. 282 00:31:18,059 --> 00:31:20,590 Mengekalkan postur ini adalah berkesan. 283 00:31:20,591 --> 00:31:32,010 Angkat tangan ke atas. 284 00:31:33,449 --> 00:31:34,650 Ambil pose yang anda baru lakukan. 285 00:31:38,750 --> 00:31:41,590 Dengan melakukan ini, 286 00:31:44,594 --> 00:31:47,470 Postur anda akan dipertingkatkan. 287 00:31:56,010 --> 00:31:57,410 Jangan berhenti bernafas. 288 00:31:58,190 --> 00:31:59,430 Ia akan menjadi seperti ini. 289 00:32:00,570 --> 00:32:27,490 Sila letak tangan anda ke hadapan. 290 00:32:27,491 --> 00:32:29,790 Kekalkan postur ini. 291 00:32:37,709 --> 00:32:38,709 Buka dada anda. 292 00:33:04,149 --> 00:33:05,549 Bolehkah anda meletakkan tangan kiri anda ke hadapan? 293 00:33:05,814 --> 00:33:06,970 ya. 294 00:33:46,889 --> 00:33:48,240 Naikkan badan sedikit. 295 00:33:59,179 --> 00:34:00,179 Jangan berhenti bernafas. 296 00:34:59,780 --> 00:35:01,880 Buka dada anda. 297 00:35:02,450 --> 00:35:03,450 Oh, tidak. 298 00:35:52,050 --> 00:35:56,430 Pelajaran hari ini sudah tamat. 299 00:36:16,190 --> 00:36:17,950 Mari kita beralih ke pelajaran seterusnya. 300 00:36:18,950 --> 00:36:22,830 Berdiri tegak dari kedudukan berdiri. 301 00:36:23,570 --> 00:36:24,690 Angkat tangan ke atas. 302 00:36:27,730 --> 00:36:30,510 Angkat kaki kanan anda semasa anda menyokong badan awak. 303 00:36:30,511 --> 00:36:31,511 Bolehkah anda melakukannya? 304 00:36:31,650 --> 00:36:33,070 Angkat kaki kanan anda. 305 00:36:35,030 --> 00:36:37,670 Letakkan kaki kanan anda ke hadapan. 306 00:36:38,530 --> 00:36:39,930 betul tu. 307 00:36:40,390 --> 00:36:42,970 Jangan berhenti bernafas. 308 00:36:43,830 --> 00:36:47,710 Ia bergoyang. Luruskan badan anda. 309 00:36:51,430 --> 00:36:53,150 Bolehkah anda melihat berat yang datang kepada anda betul tak? 310 00:36:54,340 --> 00:36:58,230 Letakkan badan anda di tengah. 311 00:37:02,094 --> 00:37:05,470 Letakkan badan anda di tengah. 312 00:37:15,180 --> 00:37:16,900 Bolehkah anda melihat berat yang datang kepada anda betul tak? 313 00:37:18,015 --> 00:37:23,810 Luruskan badan anda. 314 00:37:24,600 --> 00:37:25,640 Jom tukar kedudukan. 315 00:37:26,445 --> 00:37:28,070 Buka kaki kiri anda. 316 00:37:36,320 --> 00:37:37,620 Jangan berhenti bernafas. 317 00:37:38,800 --> 00:37:39,920 Luruskan badan anda. 318 00:37:47,440 --> 00:37:48,850 Badan anda bergerak ke kanan anda. 319 00:37:49,125 --> 00:37:51,050 Luruskan badan anda. 320 00:37:54,805 --> 00:37:55,805 Jangan goncang badan anda. 321 00:38:06,500 --> 00:38:07,720 Jangan gerakkan badan anda. 322 00:38:08,140 --> 00:38:23,290 Luruskan badan anda. 323 00:38:23,504 --> 00:38:25,310 5 saat lagi. 324 00:38:26,190 --> 00:38:27,310 Jom buat. 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 Seterusnya, berdiri dalam keadaan berdiri. 328 00:38:43,151 --> 00:38:46,230 Berdiri dalam keadaan berdiri. 329 00:38:47,150 --> 00:38:49,910 Angkat tangan ke atas. 330 00:38:51,040 --> 00:38:52,210 Sama seperti dahulu. 331 00:38:53,224 --> 00:38:54,224 Luruskan badan anda. 332 00:38:55,430 --> 00:38:56,430 Jangan goncang badan anda. 333 00:39:00,170 --> 00:39:01,170 Jangan berhenti bernafas. 334 00:39:08,350 --> 00:39:09,350 Luruskan badan anda. 335 00:39:09,550 --> 00:39:10,630 Regangkan dari bawah ke atas. 336 00:39:11,210 --> 00:39:12,450 betul tu. 337 00:39:14,190 --> 00:39:16,110 Mari regangkan otot di atas anda dada. 338 00:39:18,600 --> 00:39:19,600 Kurus sikit. 339 00:39:20,570 --> 00:39:22,130 betul tu. 340 00:39:32,010 --> 00:39:38,490 Luruskan badan anda. 341 00:39:38,810 --> 00:39:39,810 Jangan berhenti bernafas. 342 00:39:55,810 --> 00:39:57,210 Luruskan badan anda. 343 00:39:57,330 --> 00:40:00,110 betul tu. 344 00:40:03,790 --> 00:40:04,950 Jom buat lagi. 345 00:40:05,670 --> 00:40:07,030 Gunakan kekuatan bahu anda. 346 00:40:07,031 --> 00:40:08,910 Ada kekuatan di sini. 347 00:40:09,550 --> 00:40:11,030 Ia adalah imej menggunakan kekuatan ini. 348 00:40:14,020 --> 00:40:15,930 Terdapat kekuatan di sini juga. 349 00:40:16,070 --> 00:40:17,070 Gunakan kekuatan ini. 350 00:40:17,714 --> 00:40:18,914 Bagai menekap dada. 351 00:40:19,165 --> 00:40:20,990 betul tu. 352 00:40:26,214 --> 00:40:27,214 Jom sambung. 353 00:40:27,814 --> 00:40:29,210 Sila baring di hadapan. 354 00:40:29,390 --> 00:40:31,530 Berdiri dalam keadaan berdiri. 355 00:40:33,990 --> 00:40:35,130 Di negeri ini. 356 00:40:35,710 --> 00:40:36,550 Dengan siku anda dilekatkan. 357 00:40:36,551 --> 00:40:38,550 Pusing badan anda. 358 00:40:40,590 --> 00:40:41,590 betul tu. 359 00:40:43,230 --> 00:40:44,230 Sikit lagi. 360 00:40:45,030 --> 00:40:46,030 betul tu. 361 00:40:48,270 --> 00:40:49,610 Pusing seluruh badan anda. 362 00:40:55,225 --> 00:40:56,610 Pusing seluruh badan anda. 363 00:40:57,995 --> 00:40:59,550 betul tu. 364 00:41:10,080 --> 00:41:11,220 jangan buat. 365 00:41:11,390 --> 00:41:12,040 Paksi bergegar. 366 00:41:12,041 --> 00:41:14,140 Paksi bergegar. 367 00:41:14,141 --> 00:41:15,221 Jangan biarkan badan anda bergegar. 368 00:41:19,230 --> 00:41:20,740 Mari kita lakukan sisi lain. 369 00:41:20,809 --> 00:41:21,900 Sebelah lagi. 370 00:41:24,880 --> 00:41:27,360 Luruskan badan anda. 371 00:41:47,980 --> 00:41:48,980 Jom buat lagi. 372 00:41:56,150 --> 00:41:57,150 Jangan berhenti bernafas. 373 00:41:59,330 --> 00:42:00,820 Semasa bernafas. 374 00:42:17,270 --> 00:42:19,280 Anda sudah biasa bernafas. 375 00:42:19,680 --> 00:42:20,680 Bernafas dengan baik. 376 00:42:36,910 --> 00:42:39,390 Seterusnya, mari kita lakukan pose ular tedung. 377 00:42:40,150 --> 00:42:41,250 Regangkan kaki anda. 378 00:42:42,350 --> 00:42:43,350 betul tu. 379 00:42:43,900 --> 00:42:45,650 Letakkan dada anda ke bawah. 380 00:42:47,780 --> 00:42:48,570 betul tu. 381 00:42:48,610 --> 00:42:49,610 Letakkannya dengan lebih ketat. 382 00:42:52,850 --> 00:42:54,970 Ia adalah pose yang membentang dari ketat kedudukan. 383 00:42:54,971 --> 00:42:56,891 Ia adalah pose yang membentang dari ketat kedudukan. 384 00:42:57,130 --> 00:42:58,130 Letakkannya dengan kuat ke bawah. 385 00:43:00,135 --> 00:43:01,530 Dada saya menghalang. 386 00:43:04,470 --> 00:43:06,050 Tidakkah anda pergi lebih rendah daripada ini? 387 00:43:06,190 --> 00:43:07,190 Saya tidak pergi. 388 00:43:09,390 --> 00:43:10,570 Ia terperangkap di sini. 389 00:43:14,755 --> 00:43:16,990 Limfa anda semakin keras. 390 00:43:21,170 --> 00:43:22,570 Rehatkan limfa anda. 391 00:43:23,390 --> 00:43:27,850 Bolehkah anda bangun dan duduk? 392 00:43:29,170 --> 00:43:36,470 Jika dada anda keras, anda tidak boleh meletakkannya turun. 393 00:43:37,914 --> 00:43:40,370 Saya akan melonggarkannya. 394 00:43:41,310 --> 00:43:42,450 Angkat tangan. 395 00:43:44,530 --> 00:43:46,290 Rehatkan tangan anda. 396 00:43:53,750 --> 00:43:56,830 Saya akan melonggarkan limfa dengan minyak. 397 00:44:25,830 --> 00:44:27,190 Rehatkan tangan anda. 398 00:44:27,191 --> 00:44:28,271 Sila bernafas dengan selesa. 399 00:44:35,160 --> 00:44:40,930 Jika dada anda keras, dada anda akan menjadi penat macam dulu. 400 00:45:01,410 --> 00:45:02,630 Saya akan tambah minyak. 401 00:45:46,510 --> 00:45:47,710 buat 402 00:46:09,070 --> 00:46:10,250 anda nampak limfa di sini? 403 00:46:10,375 --> 00:46:12,150 Adakah anda melihatnya? 404 00:46:19,620 --> 00:46:21,640 Ia sangat sukar di sini. 405 00:46:22,280 --> 00:46:24,780 Aliran di sini semakin teruk. 406 00:46:50,800 --> 00:46:51,820 Saya akan tambah minyak. 407 00:47:34,020 --> 00:47:35,020 macam mana? 408 00:47:36,590 --> 00:47:40,970 Saya rasa alirannya semakin baik. 409 00:47:53,950 --> 00:47:54,950 Saya akan tambah minyak. 410 00:48:22,435 --> 00:48:24,810 Ia akan pecah, jadi saya akan membukanya. 411 00:48:25,640 --> 00:48:26,950 tak apa. 412 00:48:44,970 --> 00:48:46,240 Sila berehat. 413 00:48:46,290 --> 00:48:47,290 Bertenang. 414 00:48:55,249 --> 00:48:58,190 Terdapat limfa di sini juga. 415 00:48:58,975 --> 00:48:59,975 Saya akan mencurahkannya. 416 00:49:54,590 --> 00:49:55,590 Ia semakin lembut. 417 00:49:58,820 --> 00:50:03,510 Dahulu sukar, tetapi kini semakin menjadi lebih lembut. 418 00:50:03,511 --> 00:50:05,410 Ia semakin lembut. 419 00:50:20,220 --> 00:50:25,310 Jika anda mempunyai kekuatan, ia tidak akan mengalir dengan baik, jadi sila berehat. 420 00:51:00,380 --> 00:51:01,380 Tarik nafas dalam-dalam. 421 00:51:02,740 --> 00:51:19,680 Ia semakin sukar untuk bernafas. 422 00:51:20,100 --> 00:51:21,660 Tarik nafas dalam-dalam. 423 00:51:25,080 --> 00:51:26,080 Sila berehat. 424 00:51:54,550 --> 00:51:56,870 Susah, jadi saya urut lutut awak. 425 00:52:38,700 --> 00:52:42,090 Terdapat banyak limfa di sini. 426 00:52:44,390 --> 00:52:45,390 Adakah anda faham? 427 00:52:45,730 --> 00:52:46,730 ya. 428 00:53:53,050 --> 00:53:58,550 Susah, jadi saya urut lutut awak. 429 00:53:58,551 --> 00:53:59,551 Ia akan mengalir. 430 00:54:23,230 --> 00:54:24,440 Pernafasan anda terganggu. 431 00:54:24,441 --> 00:54:26,160 Saya akan urut lutut awak. 432 00:54:26,510 --> 00:54:28,560 Tarik nafas dalam-dalam. 433 00:54:29,220 --> 00:54:30,800 Tarik nafas dalam-dalam. 434 00:54:35,850 --> 00:54:37,170 Teras badan anda bergegar. 435 00:54:37,600 --> 00:54:39,760 Teras badan anda bergegar. 436 00:55:07,260 --> 00:55:10,290 Saya akan mengurut lutut anda lebih banyak. 437 00:55:10,909 --> 00:55:12,730 Sila baring di sini. 438 00:55:23,440 --> 00:55:25,400 Baring dan rehatkan badan anda. 439 00:55:29,485 --> 00:55:30,660 Ia 440 00:56:25,310 --> 00:56:25,310 akan berfungsi dengan lebih baik. 441 00:56:25,460 --> 00:56:26,460 Ia semakin lembut. 442 00:58:05,484 --> 00:58:07,610 Jom bangun sikit. 443 00:58:10,250 --> 00:58:11,650 Sila berehat. 444 00:58:19,115 --> 00:58:23,070 Dalam keadaan ini, limfa akan mengalir semula. 445 00:59:34,244 --> 00:59:37,100 Ia akan mengalir. 446 01:00:31,189 --> 01:00:32,560 Tolong rehatkan badan. 447 01:00:58,580 --> 01:01:02,300 Tarik nafas dalam-dalam. 448 01:01:30,850 --> 01:01:52,200 Rehatkan badan. 449 01:01:52,400 --> 01:02:09,650 Rehatkan badan. 450 01:02:43,900 --> 01:02:46,000 Tarik nafas dalam-dalam. 451 01:02:57,730 --> 01:02:59,130 Sila berehat. 452 01:03:44,490 --> 01:03:45,890 Sila berehat. 453 01:04:20,134 --> 01:04:21,710 Sila berehat. 454 01:04:22,820 --> 01:04:23,870 Sila berehat. 455 01:04:42,530 --> 01:04:47,670 Sila tukar bentuk kaki anda. 456 01:04:50,770 --> 01:04:51,950 Sila regangan sendi anda. 457 01:04:56,924 --> 01:04:57,924 Sila berehat. 458 01:05:43,784 --> 01:05:45,590 Sila panjangkan kaki anda. 459 01:05:55,690 --> 01:05:57,020 Sila berehat. 460 01:07:13,910 --> 01:07:16,440 Sila panjangkan kaki anda. 461 01:07:16,944 --> 01:07:17,944 Sila panjangkan kaki anda. 462 01:07:18,120 --> 01:07:21,280 Sila luruskan badan anda. 463 01:07:29,484 --> 01:07:30,770 Sila luruskan badan anda. 464 01:07:31,684 --> 01:07:32,830 Sila berehat. 465 01:08:02,029 --> 01:08:03,750 Sila berehat. 466 01:08:05,150 --> 01:08:06,150 Sila berehat. 467 01:08:25,609 --> 01:08:26,609 Sila berehat. 468 01:08:46,550 --> 01:08:50,370 Tolong lapangkan dada sikit. 469 01:08:51,760 --> 01:08:53,109 Tolong rehatkan badan. 470 01:09:00,475 --> 01:09:03,590 Ia semakin lembut. 471 01:09:12,170 --> 01:09:14,450 Seterusnya, naikkan badan anda. 472 01:09:57,910 --> 01:09:59,730 Sila berehat. 473 01:10:01,830 --> 01:10:02,830 Sila berehat. 474 01:10:12,090 --> 01:10:13,170 Sila berehat. 475 01:10:16,470 --> 01:10:17,570 Ia akan berfungsi dengan lebih baik. 476 01:10:23,670 --> 01:10:24,670 Sila berehat. 477 01:10:57,500 --> 01:10:58,500 Sila berehat. 478 01:11:25,520 --> 01:11:26,680 Sila berehat. 479 01:11:58,580 --> 01:11:59,580 Sila berehat. 480 01:12:04,720 --> 01:12:05,820 Tolong rehatkan badan. 481 01:12:06,020 --> 01:12:10,350 Tolong angkat badan. 482 01:12:16,030 --> 01:12:18,830 Tolong rehatkan badan. 483 01:12:28,080 --> 01:12:28,830 Sila berehat. 484 01:12:28,831 --> 01:12:30,370 Sila luruskan badan anda. 485 01:12:30,371 --> 01:13:08,190 Sila luruskan badan anda. 486 01:13:26,335 --> 01:13:27,710 Rehatkan badan. 487 01:13:28,450 --> 01:13:29,450 Rehatkan badan. 488 01:13:52,670 --> 01:13:56,150 Jom bangun sikit. 489 01:13:58,480 --> 01:13:59,850 Tolong rehatkan badan. 490 01:14:25,010 --> 01:14:26,640 awak okay tak? 491 01:14:42,140 --> 01:14:43,480 Sila berehat. 492 01:14:43,780 --> 01:14:45,600 Sila regangan sendi anda. 493 01:15:10,065 --> 01:15:12,370 Sila panjangkan kaki anda. 494 01:15:12,790 --> 01:15:13,790 Sila berehat. 495 01:15:55,630 --> 01:15:56,730 Sila berehat. 496 01:15:56,731 --> 01:15:57,731 Sila pusing ke hadapan. 497 01:15:58,330 --> 01:15:59,330 Sila pusing ke hadapan. 498 01:16:56,420 --> 01:16:58,690 Sila panjangkan kaki anda. 499 01:17:01,295 --> 01:17:04,070 Sila panjangkan kaki anda. 500 01:17:22,965 --> 01:17:25,730 Tarik nafas dalam-dalam. 501 01:17:28,690 --> 01:17:30,090 Rehatkan badan. 502 01:17:31,160 --> 01:17:32,550 Tarik nafas dalam-dalam. 503 01:17:33,185 --> 01:17:34,470 Tarik nafas dalam-dalam. 504 01:17:55,820 --> 01:17:56,970 Sila berehat. 505 01:18:40,435 --> 01:18:51,470 Sila panjangkan kaki anda. 506 01:19:13,805 --> 01:19:15,470 Sila panjangkan kaki anda. 507 01:19:25,440 --> 01:19:27,880 Sila rehatkan jari kaki anda. 508 01:19:27,881 --> 01:19:33,840 Tolong rehatkan badan. 509 01:19:56,150 --> 01:19:57,830 Tolong rehatkan kaki anda. 510 01:20:47,960 --> 01:20:53,380 Tolong rehatkan kaki anda. 511 01:20:56,940 --> 01:21:08,420 Tolong rehatkan kaki anda. 512 01:21:12,060 --> 01:21:13,120 Tolong rehatkan badan. 513 01:22:14,990 --> 01:22:17,730 Sila panjangkan kaki anda. 514 01:22:18,469 --> 01:22:19,490 Sila panjangkan kaki anda. 515 01:22:43,165 --> 01:22:47,190 Tolong rehatkan kaki anda. 516 01:23:18,110 --> 01:23:18,610 Tolong rehatkan badan. 517 01:23:18,630 --> 01:23:37,860 Tolong rehatkan badan. 518 01:24:17,410 --> 01:24:18,810 Tolong rehatkan badan. 519 01:24:21,410 --> 01:24:22,410 Tolong rehatkan badan. 520 01:24:55,460 --> 01:25:15,590 Sekali lagi. 521 01:25:16,650 --> 01:25:17,690 Tolong rehatkan perut. 522 01:25:18,210 --> 01:25:19,210 Rehatkan badan. 523 01:25:20,250 --> 01:25:21,390 Rehatkan perut. 524 01:25:33,090 --> 01:25:36,330 Sila letak tangan anda di hadapan anda badan. 525 01:25:38,390 --> 01:25:43,570 Tolong rehatkan kaki anda. 526 01:25:58,330 --> 01:26:11,380 Tolong rehatkan kaki anda. 527 01:26:17,390 --> 01:26:26,400 Tolong rehatkan kaki anda. 528 01:26:29,680 --> 01:26:48,300 Ia adalah perasaan yang baik. 529 01:26:57,220 --> 01:27:01,260 Tolong letakkan kaki anda. 530 01:27:03,820 --> 01:27:05,820 Sila satukan tangan anda. 531 01:27:20,540 --> 01:27:53,010 Ia adalah perasaan yang baik. 532 01:27:57,580 --> 01:27:58,580 Rehatkan badan. 533 01:28:43,200 --> 01:28:44,420 Tolong rehatkan badan. 534 01:28:44,500 --> 01:28:45,500 Tolong rehatkan badan. 535 01:29:19,590 --> 01:29:22,770 Hari ini, kami akan memanaskan bilik. 536 01:29:23,810 --> 01:29:24,930 Kami akan melakukan yoga panas. 537 01:29:27,390 --> 01:29:29,770 Kami akan melakukan teras badan. 538 01:29:33,470 --> 01:29:34,970 Tolong buat. 539 01:29:48,110 --> 01:29:49,590 Saya tidak peduli dengan postur yoga. 540 01:29:51,215 --> 01:29:52,570 Tolong buat saya lebih kotor. 541 01:29:54,830 --> 01:29:55,830 Boleh tak? 542 01:30:54,970 --> 01:30:56,370 Tolong rehatkan badan. 543 01:31:42,230 --> 01:31:45,520 Tolong rehatkan badan. 544 01:32:09,160 --> 01:32:11,340 Tolong rehatkan badan. 545 01:34:31,810 --> 01:34:32,810 Tolong rehatkan badan. 546 01:36:53,610 --> 01:36:54,610 Tolonglah 547 01:37:13,670 --> 01:37:33,110 merehatkan badan. 548 01:38:23,930 --> 01:38:44,470 Tolong rehatkan badan. 549 01:38:44,471 --> 01:38:45,770 Sungguh menakjubkan. 550 01:39:37,980 --> 01:39:39,380 Ia 551 01:39:48,910 --> 01:39:55,150 perasaan yang baik. 552 01:40:07,330 --> 01:40:15,330 Ia adalah perasaan yang baik. 553 01:40:56,320 --> 01:41:12,220 Ia adalah perasaan yang baik. 554 01:41:12,280 --> 01:42:26,890 Ia adalah perasaan yang baik. 555 01:42:33,310 --> 01:42:34,710 Ia 556 01:42:49,510 --> 01:42:52,410 perasaan yang baik. 557 01:44:33,660 --> 01:44:36,900 Tolong rehatkan badan. 558 01:45:08,350 --> 01:45:09,990 Tolong rehatkan badan. 559 01:47:08,530 --> 01:48:07,850 Ia adalah perasaan yang baik. 560 01:48:16,120 --> 01:48:17,170 Ia adalah perasaan yang baik. 561 01:48:22,010 --> 01:48:26,750 Tolong rehatkan badan. 562 01:52:06,950 --> 01:52:08,350 Tolong rehatkan badan. 563 01:52:08,370 --> 01:52:10,570 Ia adalah perasaan yang baik. 564 01:53:40,030 --> 01:53:42,850 Tolong rehatkan badan. 565 01:53:52,160 --> 01:53:53,920 Ia menyakitkan. 566 01:54:35,865 --> 01:54:39,880 Sekarang, mari kita berehat dengan Shabasana. 567 01:54:52,240 --> 01:54:53,960 Itu sahaja untuk pelajaran hari ini.