0 00:00:00.000 --> 00:00:03.000 aisubs.app 1 00:03:27.090 --> 00:03:30.090 I'm Takakura, a yoga instructor. 2 00:03:30.090 --> 00:03:32.090 Nice to meet you. 3 00:03:32.090 --> 00:03:34.090 Nice to meet you, too. 4 00:03:34.090 --> 00:03:38.090 Let's stretch our body and tighten it today. 5 00:03:38.090 --> 00:04:09.600 First, let's get a lot of water to sweat a lot. 6 00:04:09.600 --> 00:04:14.010 Let's start with stretching. 7 00:04:14.010 --> 00:04:18.010 Put your hands together and put your palms on the ceiling. 8 00:04:18.010 --> 00:04:26.210 Let's stretch our body up. 9 00:04:26.210 --> 00:04:28.210 Breathe in deeply. 10 00:04:28.210 --> 00:04:39.690 Turn your hands back. 11 00:04:39.690 --> 00:04:48.620 Put your hands on your knees. 12 00:04:48.620 --> 00:05:01.270 Let's close our hands and stretch our arms. 13 00:05:01.270 --> 00:05:12.860 Let's do the same on the other side. 14 00:05:12.860 --> 00:05:16.680 Put your right hand on the ceiling. 15 00:05:16.680 --> 00:05:19.680 Let's stretch your right flank. 16 00:05:19.680 --> 00:05:34.520 Breathe in deeply. 17 00:05:34.520 --> 00:05:38.520 Put your hands together and put your palms on the ceiling. 18 00:05:38.520 --> 00:05:43.860 Put your left hand on the ceiling. 19 00:05:43.860 --> 00:05:51.270 Put your right hand on the ceiling. 20 00:05:51.270 --> 00:05:55.350 Let's stretch our body. 21 00:05:55.350 --> 00:05:58.350 Breathe in deeply. 22 00:05:58.350 --> 00:06:02.950 Put your hands on your knees. 23 00:06:02.950 --> 00:06:06.950 Let's do the same on the other side. 24 00:06:06.950 --> 00:06:18.200 Let's do the same on the other side. 25 00:06:18.200 --> 00:06:19.200 Let's stretch our body. 26 00:06:19.200 --> 00:06:26.890 Breathe in deeply. 27 00:06:26.890 --> 00:06:33.780 Put your hands on the ceiling. 28 00:06:33.780 --> 00:06:37.300 Put your hands on the ceiling. 29 00:06:37.300 --> 00:06:50.920 Let's stretch our body. 30 00:06:50.920 --> 00:06:51.920 Let's go down. 31 00:06:51.920 --> 00:07:00.260 Nice to meet you, too. 32 00:07:00.260 --> 00:07:01.260 OK, same on the other side. 33 00:07:01.260 --> 00:07:08.590 What are our directions of the exercises? 34 00:07:08.590 --> 00:07:09.590 Check up what you want. 35 00:07:09.590 --> 00:07:10.590 Look at it as you look in the mirror. 36 00:07:10.590 --> 00:07:18.370 Then open your arm and place your arm down on your waist. 37 00:07:18.370 --> 00:07:27.180 Bring it closer to your face. 38 00:07:27.180 --> 00:07:28.180 Look at your teammate's back. 39 00:07:28.180 --> 00:07:32.180 The weight will be the same. 40 00:07:32.180 --> 00:07:36.220 Chaining 41 00:07:36.220 --> 00:07:38.880 Good. 42 00:07:38.880 --> 00:07:47.820 Bring your hips closer to your heels and stretch your hands forward. 43 00:07:47.820 --> 00:07:52.600 This is a cat stretch pose. 44 00:07:52.600 --> 00:07:56.120 Put your forehead on the mat and inhale. 45 00:07:56.120 --> 00:08:04.380 Inhale and exhale. 46 00:08:04.380 --> 00:08:08.160 Then go back to Yotsubai while blowing. 47 00:08:08.160 --> 00:08:10.980 Let's go back to Suihai. 48 00:08:10.980 --> 00:08:36.720 Let's go back to Suihai. 49 00:08:36.720 --> 00:08:44.900 Go back to Yotsubai, raise your toes and lift your hips up. 50 00:08:44.900 --> 00:08:51.060 This is a cat stretch pose. 51 00:08:51.060 --> 00:09:03.740 Exhale and extend your right foot to the ceiling. 52 00:09:03.740 --> 00:09:14.000 Keep this position. 53 00:09:14.000 --> 00:09:20.820 Lower your legs while exhaling. 54 00:09:20.820 --> 00:09:25.980 Raise your left foot to the ceiling in the opposite direction. 55 00:09:25.980 --> 00:09:32.520 It doesn't matter if you can lift it up. 56 00:09:32.520 --> 00:09:38.160 Exhale and raise your left foot to the ceiling. 57 00:09:38.160 --> 00:09:46.290 Lower your legs slowly. 58 00:09:46.290 --> 00:09:53.190 Lower your legs slowly. 59 00:09:53.190 --> 00:09:57.960 Move your hips to the side. 60 00:09:57.960 --> 00:10:06.700 Put your opposite knee down. 61 00:10:06.700 --> 00:10:13.670 Put your opposite knee up. 62 00:10:13.670 --> 00:10:17.920 Raise your hands to the ceiling. 63 00:10:17.920 --> 00:10:22.380 Keep this position. 64 00:10:22.380 --> 00:10:31.300 Exhale and extend your right foot to the ceiling. 65 00:10:31.300 --> 00:10:32.220 Exhale and extend your left foot to the ceiling. 66 00:10:32.220 --> 00:10:37.260 Raise your hands to the ceiling. 67 00:10:37.260 --> 00:10:47.380 Put your opposite knee up. 68 00:10:47.380 --> 00:11:21.020 Put your right hand on the ceiling. 69 00:11:21.020 --> 00:11:30.060 Then turn your hands on the ceiling to the ceiling. 70 00:11:30.060 --> 00:11:34.060 Raise your left foot to the ceiling. 71 00:11:34.060 --> 00:11:34.740 Inhale and exhale. 72 00:11:34.740 --> 00:11:35.240 Exhale and extend your left foot to the ceiling. 73 00:11:35.240 --> 00:11:48.320 Inhale and exhale. 74 00:11:48.320 --> 00:11:49.360 It's okay, right? 75 00:11:49.360 --> 00:11:59.020 Relax and lean on the floor. 76 00:11:59.020 --> 00:12:01.280 Put your elbows on the floor. 77 00:12:01.280 --> 00:12:07.600 Raise your hips to the ceiling. 78 00:12:07.600 --> 00:12:22.020 Put one foot on the ceiling while inhaling. 79 00:12:22.020 --> 00:12:27.640 Exhale and put your foot on the ceiling again. 80 00:12:27.640 --> 00:12:38.850 If you can put your foot on the ceiling, put your toes on the ceiling with your hands. 81 00:12:38.850 --> 00:12:48.120 Exhale and inhale. 82 00:12:48.120 --> 00:13:18.360 Put your feet on the ceiling. 83 00:13:18.360 --> 00:13:31.010 Exhale and put your left foot on the ceiling with your right foot. 84 00:13:31.010 --> 00:13:43.480 If you can put your feet on the ceiling, put your hands on the ceiling with your palms. 85 00:13:43.480 --> 00:13:50.830 Keep your eyes straight. 86 00:13:50.830 --> 00:14:23.820 Put your right foot on the ceiling. 87 00:14:23.820 --> 00:14:31.850 Exhale and put your hands on the ceiling. 88 00:14:31.850 --> 00:14:34.850 Put your feet on the ceiling. 89 00:14:34.850 --> 00:14:46.460 Keep your balance. 90 00:14:46.460 --> 00:14:50.460 Do you feel the pressure? 91 00:14:50.460 --> 00:14:54.570 Are you okay? 92 00:14:54.570 --> 00:14:57.570 I'll pull your stomach. 93 00:14:57.570 --> 00:14:59.570 Are you okay? 94 00:14:59.570 --> 00:15:42.890 Spread your legs wide. 95 00:15:42.890 --> 00:15:46.890 Put your head on the floor. 96 00:15:46.890 --> 00:15:57.330 Relax the soles of your feet. 97 00:15:57.330 --> 00:15:58.330 Here. 98 00:15:58.330 --> 00:16:25.560 Take a deep breath. 99 00:16:25.560 --> 00:16:32.330 Put your left hand on the ceiling. 100 00:16:32.330 --> 00:16:35.510 Look at the ceiling. 101 00:16:35.510 --> 00:16:40.460 Put your hands on the ceiling. 102 00:16:40.460 --> 00:16:43.890 The other side. 103 00:16:43.890 --> 00:16:48.390 Put your left hand on the floor. 104 00:16:48.390 --> 00:16:51.390 Put your right hand on the ceiling. 105 00:16:51.390 --> 00:16:52.390 Look at the ceiling. 106 00:16:52.390 --> 00:17:14.520 Relax the soles of your feet. 107 00:17:14.520 --> 00:17:18.470 Put your hands on the ceiling. 108 00:17:18.470 --> 00:17:34.710 Put your palms on the ceiling. 109 00:17:34.710 --> 00:17:51.280 Close your eyes and meditate. 110 00:17:51.280 --> 00:17:59.040 Repeat breathing. 111 00:17:59.040 --> 00:18:48.390 Breathe and pause, close your eyes, and rush to the energy level. 112 00:18:48.390 --> 00:18:51.390 Solute with your inner mind. 113 00:18:51.390 --> 00:18:54.390 Relax your skin, soles, andми. 114 00:18:54.390 --> 00:18:55.390 Relax your clean refrigerator. 115 00:18:57.390 --> 00:18:58.390 Relax your body and making movements. 116 00:18:58.390 --> 00:19:00.390 confession 117 00:19:00.390 --> 00:19:09.970 There was a good intervention here. 118 00:19:09.970 --> 00:19:29.360 Please Math examples. 119 00:19:29.360 --> 00:19:43.890 For the other side, bend your knees and squat. 120 00:19:43.890 --> 00:19:48.890 Squat so that the floor and thighs are parallel. 121 00:19:48.890 --> 00:19:59.570 Roll slowly while exhaling. 122 00:19:59.570 --> 00:20:09.570 Let's do our best so that the knees don't come out more than the toes so that the thighs and the floor are parallel. 123 00:20:20.090 --> 00:20:28.910 Are you okay? 124 00:20:28.910 --> 00:21:14.880 Are you okay? 125 00:21:14.880 --> 00:21:25.880 Stretch your legs forward. 126 00:21:25.880 --> 00:21:30.880 Turn your hind legs back. 127 00:21:30.880 --> 00:21:35.710 Raise both hands up. 128 00:21:35.710 --> 00:21:41.480 Lower your knees as they are. 129 00:21:41.480 --> 00:21:53.040 If you have one hand, please support it with your hand. 130 00:21:53.040 --> 00:22:00.250 Turn your hind legs diagonally. 131 00:22:00.250 --> 00:22:03.250 As it is. 132 00:22:03.250 --> 00:22:09.300 Squat so that the thighs and the floor are parallel. 133 00:22:09.300 --> 00:22:12.300 Please support your hind legs. 134 00:22:12.300 --> 00:22:33.240 Isn't it hard? 135 00:22:33.240 --> 00:22:39.720 It's hard to learn the basics. 136 00:22:39.720 --> 00:24:39.900 It's hard to learn the basics. 137 00:24:39.900 --> 00:24:51.160 Next, we will do the same as before. 138 00:24:51.160 --> 00:24:58.040 Bring your legs back. 139 00:24:58.040 --> 00:25:04.040 Raise your right foot from the down-up pose. 140 00:25:04.040 --> 00:25:47.140 Place your right foot on the floor. 141 00:25:47.140 --> 00:25:54.010 Raise your right foot. 142 00:25:54.010 --> 00:26:13.200 Place your left foot on the floor. 143 00:26:13.200 --> 00:27:02.080 Raise your right foot on the floor. 144 00:27:02.080 --> 00:27:25.240 Place your left foot on the floor. 145 00:27:25.240 --> 00:27:26.240 Pull your left foot. 146 00:27:26.240 --> 00:27:27.240 Pull your right foot. 147 00:27:27.240 --> 00:27:36.210 Put your hands together. 148 00:27:36.210 --> 00:27:41.380 Make sure your legs don't shake. 149 00:27:41.380 --> 00:27:46.290 The center of your attention is on your muscles. 150 00:27:46.290 --> 00:28:33.440 Let's take a deep breath in and out. 151 00:28:33.440 --> 00:29:18.980 Raise your left hand. 152 00:29:18.980 --> 00:29:46.720 Hold your hand tightly. 153 00:29:46.720 --> 00:29:48.960 Yes, that's right. 154 00:29:48.960 --> 00:34:55.450 It's hot, isn't it? 155 00:58:02.990 --> 00:58:56.410 I don't know this guy. 156 00:58:56.410 --> 01:00:27.170 What do you like? 157 01:00:27.170 --> 01:16:16.980 This raw chimpon. 158 01:16:16.980 --> 01:16:18.680 I'll bring you something better. 159 01:16:18.680 --> 01:21:02.050 I'm looking forward to it. 160 01:21:02.050 --> 01:21:58.100 Let's do it. 161 01:21:58.100 --> 01:22:02.420 I'm Okura, a yoga instructor. 162 01:22:02.420 --> 01:22:06.300 I'm looking forward to it. 163 01:22:06.300 --> 01:22:40.920 I'm sweating a lot today, so let's get a lot of water. 164 01:22:40.920 --> 01:22:46.220 Let's start with a stretch. 165 01:22:46.220 --> 01:22:53.650 Yes, it will be a side blow. 166 01:22:53.650 --> 01:23:02.440 Stretch your arms and use your right leg. 167 01:23:02.440 --> 01:23:30.140 If you can do it, stretch it. 168 01:23:30.140 --> 01:23:44.850 Stretch it. 169 01:23:44.850 --> 01:24:01.890 Follow it while blowing. 170 01:24:01.890 --> 01:24:02.950 Avoid the back of your butt. 171 01:24:02.950 --> 01:24:04.950 Sit down on your back. 172 01:24:04.950 --> 01:24:28.140 Stretch your left leg to the side. 173 01:24:28.140 --> 01:25:05.340 Slowly stretch your right hand towards the ceiling. 174 01:25:05.340 --> 01:25:10.630 Stretch your right leg. 175 01:25:10.630 --> 01:25:16.120 Put your right foot on your thigh. 176 01:25:16.120 --> 01:25:19.080 Put your left hand on the ceiling. 177 01:25:19.080 --> 01:25:39.020 Stretch your left flank comfortably. 178 01:25:39.020 --> 01:25:40.420 It's an agran. 179 01:25:40.420 --> 01:26:11.640 Blow your legs in the air. 180 01:26:11.640 --> 01:26:12.340 If you can do it further, please do it. 181 01:26:12.340 --> 01:26:13.340 If you can do it further, please do it. 182 01:26:13.340 --> 01:26:18.230 Until the end,elly bring your toes together and stretch them. 183 01:26:18.230 --> 01:26:33.530 All employees, please help if you can. 184 01:26:33.530 --> 01:26:49.720 Put your hands right on top of your buttoe. 185 01:26:49.720 --> 01:27:03.060 Stretch your feet and squat. 186 01:27:03.060 --> 01:28:06.900 pu Hold your elbows inside your knees and catch your breathe with your exhaled breath. 187 01:28:06.900 --> 01:28:58.400 Look at your right back and take a deep breath. 188 01:28:58.400 --> 01:29:12.320 Lower your shoulder to the floor and lower your right hand to the ceiling. 189 01:29:12.320 --> 01:29:30.160 Repeat. 190 01:29:30.600 --> 01:31:08.940 Place your hands on your back. 191 01:31:08.940 --> 01:31:15.860 Place your hands on your back. 192 01:31:15.860 --> 01:31:33.300 If you can do this, raise your legs while exhaling. 193 01:31:33.300 --> 01:32:14.050 Exhale and raise. 194 01:32:14.050 --> 01:32:16.050 Open your hands wide. 195 01:32:16.050 --> 01:32:26.670 Slowly raise your hips one by one from the back to the front. 196 01:32:26.670 --> 01:32:40.750 Apply pressure on the bottom of your legs, and then lower them back and forth. 197 01:32:46.060 --> 01:32:53.540 Lastly, lower the hips. 198 01:32:53.540 --> 01:32:57.190 Rhow one more time. 199 01:32:57.190 --> 01:33:05.470 Exhale and slowly bring the hips back and forth. 200 01:33:06.470 --> 01:33:31.350 Again, rise the hips again and lower them back. 201 01:33:31.350 --> 01:33:41.300 Exhale and then slowly bring the hips back and forth. 202 01:33:44.540 --> 01:33:46.540 Raise your arms. 203 01:33:46.540 --> 01:34:10.100 If you can do it, try to keep it up. 204 01:34:10.100 --> 01:34:28.300 Keep your back straight. 205 01:34:28.300 --> 01:34:33.300 Let's do yoga together. 206 01:34:33.300 --> 01:35:34.660 Put your hands on the floor. 207 01:35:34.660 --> 01:35:38.740 That's right. 208 01:35:38.740 --> 01:50:37.150 Please hold it. 209 01:50:37.150 --> 02:03:02.510 Thank you. 210 02:03:02.510 --> 02:07:00.600 Next time. 211 02:07:00.600 --> 02:07:02.600 I had an appointment, so I went home. 212 02:07:02.600 --> 02:07:03.600 Is that so? 213 02:07:03.600 --> 02:07:05.600 Please come again next time. 214 02:07:05.600 --> 02:07:06.600 Thank you. 215 02:07:06.600 --> 02:07:19.900 Please put your body on the floor. 216 02:07:19.900 --> 02:07:21.900 This is KAKURA, the advice center. 217 02:07:21.900 --> 02:07:22.900 Thank you. 218 02:07:22.900 --> 02:07:28.520 Let's start stretching. 219 02:07:28.520 --> 02:07:49.000 You want to enjoy my body more, don't you? 220 02:07:49.000 --> 02:27:06.400 I may have become a beggar because of this. 221 02:27:06.400 --> 02:28:11.120 I'm a beggar. 222 02:28:11.120 --> 02:28:12.120 I'm a beggar. 223 02:28:12.120 --> 02:38:26.510 I'm a beggar. 224 02:39:03.830 --> 02:39:05.830 I'm a beggar. 225 02:39:05.830 --> 02:40:04.540 I'm a beggar.