0 00:00:00.000 --> 00:00:03.000 aisubs.app 1 00:02:40.940 --> 00:02:42.940 Nice to meet you. 2 00:02:42.940 --> 00:02:43.940 Nice to meet you, too. 3 00:02:43.940 --> 00:02:47.940 This time, we have a course for 8 times a month. 4 00:02:47.940 --> 00:02:51.940 It's a course where you can come about twice a week. 5 00:02:51.940 --> 00:03:00.940 Basically, you can prepare clothes, towels, and drinks here. 6 00:03:00.940 --> 00:03:04.940 If you need anything, you can come at all. 7 00:03:04.940 --> 00:03:10.940 There are times when you want to come three times a week, and there are times when you want to come once a week. 8 00:03:10.940 --> 00:03:16.320 Remember that you can only come 8 times a month. 9 00:03:16.320 --> 00:03:23.320 The important point of yoga is to change your sweat. 10 00:03:23.320 --> 00:03:31.740 First of all, I want you to drink water. 11 00:03:31.740 --> 00:03:34.740 Please drink this water. 12 00:03:34.740 --> 00:03:50.230 I want you to do it with the feeling that you will give out as much as you drink. 13 00:03:50.230 --> 00:03:51.230 Thank you. 14 00:03:51.230 --> 00:03:55.230 Let's replenish before your throat gets dry. 15 00:03:55.230 --> 00:04:04.140 First of all, stand straight forward. 16 00:04:04.140 --> 00:04:07.140 Put your weight firmly on both legs. 17 00:04:07.140 --> 00:04:12.140 Relax your hands and take a deep breath. 18 00:04:12.140 --> 00:04:15.140 Inhale through your nose and exhale through your mouth. 19 00:04:15.140 --> 00:04:23.530 Inhale through your nose and exhale through your mouth. 20 00:04:23.530 --> 00:04:30.860 Exhale through your nose and exhale through your mouth. 21 00:04:30.860 --> 00:04:35.820 Exhale slowly from your mouth. 22 00:04:35.820 --> 00:04:44.700 Again. 23 00:04:44.700 --> 00:04:47.700 This will warm your body. 24 00:04:47.700 --> 00:04:49.700 You can feel the tension. 25 00:04:49.700 --> 00:04:50.700 Let's go again. 26 00:04:50.700 --> 00:04:59.550 Inhale through your nose. 27 00:04:59.550 --> 00:05:03.020 Inhale through your nose to make your lungs swell. 28 00:05:03.020 --> 00:05:15.490 How is it? 29 00:05:15.490 --> 00:05:18.490 Do you feel your body warm? 30 00:05:18.490 --> 00:05:20.490 Try to warm your body. 31 00:05:20.490 --> 00:05:26.490 If you learn this, you will sweat. 32 00:05:26.490 --> 00:05:28.490 Then, let's do yoga. 33 00:05:28.490 --> 00:05:29.490 Yes. 34 00:05:29.490 --> 00:05:32.490 First of all, I'll show you how to pose as a dog. 35 00:05:32.490 --> 00:05:34.490 You'll be on all fours. 36 00:05:34.490 --> 00:05:37.930 Your head will be on this side. 37 00:05:37.930 --> 00:05:41.750 Can you do the same pose as I do? 38 00:05:41.750 --> 00:05:45.090 Yes. 39 00:05:45.090 --> 00:05:51.090 Basically, while you're doing yoga, you need to be aware that you need to take a deep breath. 40 00:05:51.090 --> 00:05:54.090 Your head is up right now. 41 00:05:54.090 --> 00:05:59.090 When you're up, you'll be sucked in. 42 00:05:59.090 --> 00:06:03.090 When you're sucked in, you'll roll your body around. 43 00:06:03.090 --> 00:06:08.660 As you exhale, slowly return to the original position. 44 00:06:08.660 --> 00:06:11.770 That's right. 45 00:06:11.770 --> 00:06:14.770 Let's do it together. 46 00:06:14.770 --> 00:06:20.580 Take a deep breath. 47 00:06:20.580 --> 00:06:23.580 Exhale slowly. 48 00:06:23.580 --> 00:06:26.580 Let your lower back lean forward. 49 00:06:26.580 --> 00:06:36.200 With your lower back leaning forward and your head up, take a deep breath. 50 00:06:36.200 --> 00:06:45.220 When you're out of breath, slowly come out. 51 00:06:45.220 --> 00:06:51.470 Let your lower back lean forward. 52 00:06:51.470 --> 00:06:55.550 Let your butt stick out. 53 00:06:55.550 --> 00:06:57.550 Take a deep breath. 54 00:06:57.550 --> 00:06:59.550 Let's do it again. 55 00:06:59.550 --> 00:07:37.940 Take a deep breath. 56 00:07:37.940 --> 00:07:38.940 That's good. 57 00:07:38.940 --> 00:07:57.320 Let's do it again at the end. 58 00:07:57.320 --> 00:08:00.860 You're doing great. 59 00:08:00.860 --> 00:08:02.860 Let's do another pose. 60 00:08:02.860 --> 00:08:06.860 You're sweating a lot just by doing this. 61 00:08:06.860 --> 00:08:08.860 That's right. 62 00:08:08.860 --> 00:08:11.860 Do you sweat a lot on a regular basis? 63 00:08:11.860 --> 00:08:15.860 I think you're sweating more than usual this time. 64 00:08:15.860 --> 00:08:16.860 That's right. 65 00:08:16.860 --> 00:08:18.860 I don't sweat that much on a regular basis. 66 00:08:18.860 --> 00:08:19.860 Really? 67 00:08:19.860 --> 00:08:22.860 Then, you can do it with this. 68 00:08:22.860 --> 00:08:23.860 Yes. 69 00:08:23.860 --> 00:08:28.300 Now, you're going to do a push-up. 70 00:08:28.300 --> 00:08:33.300 You're going to put your toes on the floor. 71 00:08:33.300 --> 00:08:34.300 That's right. 72 00:08:34.300 --> 00:08:40.030 Then, you're going to put your knees on your body. 73 00:08:40.030 --> 00:08:45.030 Your hips and legs are stretched. 74 00:08:45.030 --> 00:08:49.030 You're going to put your weight on your body straight. 75 00:08:49.030 --> 00:08:54.030 From that state, slowly open your legs. 76 00:08:54.030 --> 00:08:57.030 Use your hands to open your legs. 77 00:08:57.030 --> 00:08:58.030 Yes. 78 00:08:58.030 --> 00:09:04.060 Let's do it as far as you can. 79 00:09:04.060 --> 00:09:06.060 Take a deep breath and don't stop. 80 00:09:06.060 --> 00:09:07.060 Okay. 81 00:09:07.060 --> 00:09:16.620 When you feel a little tight, you can take a deep breath and go back. 82 00:09:16.620 --> 00:09:26.380 Okay. 83 00:09:26.380 --> 00:09:39.070 Let's do it again. 84 00:09:39.070 --> 00:09:44.020 You're doing great. 85 00:09:44.020 --> 00:09:47.670 Yes. 86 00:09:47.670 --> 00:09:54.300 Close your legs. 87 00:09:54.300 --> 00:09:57.300 Imagine that your legs are on your pelvis. 88 00:09:57.300 --> 00:09:58.300 Okay. 89 00:09:58.300 --> 00:10:00.300 Open your legs again. 90 00:10:00.300 --> 00:10:01.300 Take a deep breath. 91 00:10:01.300 --> 00:10:10.720 Keep your hips straight. 92 00:10:10.720 --> 00:10:17.350 Take a deep breath. 93 00:10:17.350 --> 00:10:18.350 Close your legs while exhaling. 94 00:10:18.350 --> 00:10:25.940 Let's do it again. 95 00:10:25.940 --> 00:10:26.940 Close your legs. 96 00:10:26.940 --> 00:10:35.780 Then, relax your legs. 97 00:10:35.780 --> 00:10:36.780 How is it? 98 00:10:36.780 --> 00:10:49.940 Are you usually a little stiff? 99 00:10:49.940 --> 00:11:05.250 That's right. 100 00:11:05.250 --> 00:11:06.250 Then, I think you've got a little bit of this area. 101 00:11:06.250 --> 00:11:07.250 Yes. 102 00:11:07.250 --> 00:11:08.250 Please loosen it a little. 103 00:11:08.250 --> 00:11:09.250 Okay. 104 00:11:09.250 --> 00:11:10.250 Let's move it a little. 105 00:11:10.250 --> 00:11:11.250 Please raise your legs. 106 00:11:11.250 --> 00:11:12.250 Okay. 107 00:11:12.250 --> 00:11:13.250 Let's do a pose once. 108 00:11:13.250 --> 00:11:14.250 Please raise your legs. 109 00:11:14.250 --> 00:11:15.250 Okay. 110 00:11:15.250 --> 00:11:16.250 Please raise your legs. 111 00:11:16.250 --> 00:11:17.250 Okay. 112 00:11:17.250 --> 00:11:18.250 Please raise your legs. 113 00:11:18.250 --> 00:11:19.250 Okay. 114 00:11:19.250 --> 00:11:23.740 Let's do it again. 115 00:11:23.740 --> 00:11:24.740 Okay. 116 00:11:24.740 --> 00:11:25.740 Please raise your legs. 117 00:11:25.740 --> 00:11:32.020 Okay. 118 00:11:32.020 --> 00:11:33.020 Let's do it again. 119 00:11:33.020 --> 00:11:38.080 Okay. 120 00:11:38.080 --> 00:11:39.080 Okay. 121 00:11:39.080 --> 00:11:40.080 Then, please gaze the ceiling. 122 00:11:40.080 --> 00:11:41.080 This is a pose I'll show you next time. 123 00:11:41.080 --> 00:11:42.080 Okay. 124 00:11:42.080 --> 00:11:43.080 I'm going to show you this pose. 125 00:11:43.080 --> 00:11:44.080 I'm going to pose this pose. 126 00:11:44.080 --> 00:11:46.080 You're going to have your full upper body, first of all with the capital letter written on it, 127 00:11:46.080 --> 00:11:47.080 and then you're going to touch your toes. 128 00:11:47.080 --> 00:11:48.080 That's right. 129 00:11:48.080 --> 00:11:49.080 At that time, you're as round as possible now. 130 00:11:49.080 --> 00:11:51.360 Yes. 131 00:11:51.360 --> 00:11:52.360 I think it would be nice if this part was as opened as possible. 132 00:11:52.360 --> 00:11:53.360 Yes. 133 00:11:53.360 --> 00:11:54.360 Could you bring it back once? 134 00:11:54.360 --> 00:11:55.360 Yes. 135 00:11:55.360 --> 00:11:56.360 In this state, from the straight state to that, Is it okay? 136 00:11:56.360 --> 00:11:57.360 Is it okay? 137 00:11:57.360 --> 00:11:58.360 Is it okay? 138 00:11:58.360 --> 00:11:59.360 Is it okay? 139 00:11:59.360 --> 00:12:00.360 Is it okay? 140 00:12:00.360 --> 00:12:01.360 I'm sorry. 141 00:12:01.360 --> 00:12:02.360 I was a little upset. 142 00:12:02.360 --> 00:12:03.360 I was a little upset. 143 00:12:03.360 --> 00:12:04.360 I was a little upset. 144 00:12:04.360 --> 00:12:05.360 Was it okay? 145 00:12:05.360 --> 00:12:06.360 Yes. 146 00:12:06.360 --> 00:12:08.360 From this position, just like that. 147 00:12:08.360 --> 00:12:10.360 Are you okay? 148 00:12:10.360 --> 00:12:12.360 I'm sorry, I got a little ticklish. 149 00:12:12.360 --> 00:12:13.360 It's okay? 150 00:12:13.360 --> 00:12:14.360 It's okay. 151 00:12:14.360 --> 00:12:16.360 There are times when you touch it, so if it's really bad, please tell me. 152 00:12:16.360 --> 00:12:17.360 Yes. 153 00:12:17.360 --> 00:12:25.110 In this state, if you're at your limit up to here, you can stop here for now. 154 00:12:25.110 --> 00:12:26.110 Yes. 155 00:12:26.110 --> 00:12:32.110 After stopping for a while, you can twist a little at the end where you can't reach unless you twist your body. 156 00:12:32.110 --> 00:12:33.110 Yes. 157 00:12:33.110 --> 00:12:36.580 Okay, let's do it. 158 00:12:36.580 --> 00:12:38.580 Keep your energy. 159 00:12:38.580 --> 00:12:41.580 Okay, then turn from the left first. 160 00:12:41.580 --> 00:12:42.580 Yes. 161 00:12:42.580 --> 00:12:44.580 Now, turn to the left. 162 00:12:44.580 --> 00:12:46.580 Keep your posture and tilt it. 163 00:12:46.580 --> 00:12:49.580 First, tilt it to the point where you can't do it anymore. 164 00:12:49.580 --> 00:12:50.580 Yes. 165 00:12:50.580 --> 00:12:52.580 Take a deep breath. 166 00:12:52.580 --> 00:12:56.090 Keep it firmly. 167 00:12:56.090 --> 00:12:58.090 Now, let's raise your pelvis firmly. 168 00:12:58.090 --> 00:12:59.090 Yes. 169 00:12:59.090 --> 00:13:01.090 That's right. It's this posture. 170 00:13:01.090 --> 00:13:03.090 Breathe firmly here. 171 00:13:03.090 --> 00:13:04.090 Yes. 172 00:13:04.090 --> 00:13:08.090 Then, if it's hard to go ahead, twist your body a little. 173 00:13:08.090 --> 00:13:10.090 Let's go to the point where you can touch your toes. 174 00:13:10.090 --> 00:13:11.090 Yes. 175 00:13:11.090 --> 00:13:13.090 That's good. 176 00:13:13.090 --> 00:13:14.090 Yes. 177 00:13:14.090 --> 00:13:21.300 Then, take a deep breath again. 178 00:13:21.300 --> 00:13:32.540 Take a deep breath slowly and come back while exhaling. 179 00:13:32.540 --> 00:13:33.540 Are you okay? 180 00:13:33.540 --> 00:13:35.540 Yes, I'm okay. 181 00:13:35.540 --> 00:13:40.350 Then, let's change the position again. 182 00:13:40.350 --> 00:13:41.350 Yes. 183 00:13:41.350 --> 00:13:58.290 Then, slowly and slowly, look at the distance as far as you can. 184 00:13:58.290 --> 00:14:00.290 Then, listen to it once there. 185 00:14:00.290 --> 00:14:03.750 Yes. 186 00:14:03.750 --> 00:14:05.750 This is the image that comes out. 187 00:14:05.750 --> 00:14:06.750 Yes. 188 00:14:06.750 --> 00:14:07.750 Then, 189 00:14:07.750 --> 00:14:11.750 let's focus on this side part firmly. 190 00:14:11.750 --> 00:14:12.750 Yes. 191 00:14:12.750 --> 00:14:16.750 The breathing itself is large, so let your stomach swell firmly. 192 00:14:16.750 --> 00:14:17.750 Yes. 193 00:14:17.750 --> 00:14:20.510 Yes. 194 00:14:20.510 --> 00:14:24.560 Then, let's go to your toes as it is. 195 00:14:24.560 --> 00:14:25.560 Yes. 196 00:14:25.560 --> 00:14:27.560 Then, I'll keep it there. 197 00:14:27.560 --> 00:14:28.560 Yes. 198 00:14:28.560 --> 00:14:32.560 I think it's a little hard for those who have a hard time around here. 199 00:14:32.560 --> 00:14:33.560 Yes. 200 00:14:33.560 --> 00:14:35.560 As you get used to it, you will gradually get used to it. 201 00:14:35.560 --> 00:14:36.560 Yes. 202 00:14:36.560 --> 00:14:39.560 It feels like you should be aware of stretching here. 203 00:14:39.560 --> 00:14:40.560 Yes. 204 00:14:40.560 --> 00:14:41.560 Yes. 205 00:14:41.560 --> 00:14:42.560 Yes. 206 00:14:42.560 --> 00:14:43.560 Then, I'll take a deep breath. 207 00:14:43.560 --> 00:14:44.560 Yes. 208 00:14:44.560 --> 00:14:45.560 Then, go back. 209 00:14:45.560 --> 00:14:47.560 Take a deep breath slowly. 210 00:14:47.560 --> 00:14:57.810 Yes. 211 00:14:57.810 --> 00:15:00.810 Then, before going to the other side, let's drink a little more water. 212 00:15:00.810 --> 00:15:12.210 Yes. 213 00:15:12.210 --> 00:15:13.210 Are you okay? 214 00:15:13.210 --> 00:15:19.940 Yes. 215 00:15:19.940 --> 00:15:23.110 Then, let's go to the other side. 216 00:15:23.110 --> 00:15:24.110 Yes. 217 00:15:24.110 --> 00:15:31.320 This time, let's take less time than before, and go to the next position after doing it left and right. 218 00:15:31.320 --> 00:15:32.320 Yes. 219 00:15:32.320 --> 00:15:33.320 Then, let's go back. 220 00:15:33.320 --> 00:15:34.320 Yes. 221 00:15:34.320 --> 00:15:35.320 Then, let's do it again. 222 00:15:35.320 --> 00:15:38.180 Yes. 223 00:15:38.180 --> 00:15:39.180 Now, let's do it again. 224 00:15:39.180 --> 00:15:48.940 Yes. 225 00:15:48.940 --> 00:16:02.110 Take the other side. 226 00:16:02.110 --> 00:16:05.110 Let's do the next pose. 227 00:16:05.110 --> 00:16:12.490 Put your right foot in front of you. 228 00:16:12.490 --> 00:16:14.490 Lower your left foot. 229 00:16:14.490 --> 00:16:22.040 Be aware that your hip joint is stretched. 230 00:16:22.040 --> 00:16:28.040 Rotate your hips and put your hands in front of you. 231 00:16:28.040 --> 00:16:36.040 Rotate your right foot in the direction of your left foot. 232 00:16:36.040 --> 00:16:39.040 Don't hold your breath at this time. 233 00:16:39.040 --> 00:16:44.040 While you are rotating your hips, 234 00:16:44.040 --> 00:16:51.040 be aware that your hip joint is stretched. 235 00:16:51.040 --> 00:16:54.040 Do you understand? 236 00:16:54.040 --> 00:16:57.040 Rotate your upper body. 237 00:16:57.040 --> 00:16:59.040 Are you okay? 238 00:16:59.040 --> 00:17:01.040 I'm sorry. 239 00:17:01.040 --> 00:17:03.040 Be aware of that. 240 00:17:03.040 --> 00:17:06.040 Let's go back to the position. 241 00:17:06.040 --> 00:17:08.040 Let's stretch your hips. 242 00:17:08.040 --> 00:17:09.040 Are you okay, Kanshi? 243 00:17:09.040 --> 00:17:11.040 I'm okay. 244 00:17:11.040 --> 00:17:19.060 Put your feet in front of you. 245 00:17:19.060 --> 00:17:23.060 Take a deep breath and put your hands in front of you. 246 00:17:23.060 --> 00:17:31.790 Rotate your hips while exhaling slowly. 247 00:17:31.790 --> 00:17:35.790 Take a deep breath again. 248 00:17:35.790 --> 00:17:37.790 Exhale and go back. 249 00:17:37.790 --> 00:17:44.600 Let's do it again. 250 00:17:44.600 --> 00:17:48.200 Take a deep breath. 251 00:17:48.200 --> 00:17:51.200 Take a deep breath until your chest is swollen. 252 00:17:51.200 --> 00:17:58.490 Take a deep breath again. 253 00:17:58.490 --> 00:18:01.490 Exhale and go back. 254 00:18:01.490 --> 00:18:08.940 Imagine that your stomach is sinking. 255 00:18:08.940 --> 00:18:12.940 Take a deep breath again. 256 00:18:12.940 --> 00:18:19.910 Exhale and go back. 257 00:18:19.910 --> 00:18:32.350 Let's do the other side. 258 00:18:32.350 --> 00:18:39.810 That's very important. 259 00:18:39.810 --> 00:18:40.810 Take a deep breath. 260 00:18:40.810 --> 00:18:44.250 áchoo!! 261 00:18:44.250 --> 00:18:47.250 Do you want to exhale to your head? 262 00:18:47.250 --> 00:18:48.250 endeavors. 263 00:18:48.250 --> 00:18:56.390 Let's do it again. 264 00:18:56.390 --> 00:19:02.920 Looking at me, I can see how he's feeling. 265 00:19:02.920 --> 00:19:11.430 Don't worry if you try to bend this actually. 266 00:19:11.430 --> 00:19:19.220 This puts all effort for you. 267 00:19:19.220 --> 00:19:23.430 Try really hard, and you will do it perfectly. 268 00:19:23.430 --> 00:19:30.580 Let's do it this time. 269 00:19:30.580 --> 00:20:29.290 Pull. 270 00:20:29.290 --> 00:20:36.660 If you can stand up, I'll continue to do it. 271 00:20:36.660 --> 00:20:38.160 Are you okay? 272 00:20:38.160 --> 00:20:40.160 I'm okay. 273 00:20:40.160 --> 00:20:50.580 Next, stand up. 274 00:20:50.580 --> 00:20:51.160 Are you okay? 275 00:20:51.160 --> 00:20:52.780 I'm sorry. 276 00:20:52.780 --> 00:21:01.000 Thank you. 277 00:21:01.000 --> 00:21:04.920 Next is the standing pose. 278 00:21:04.920 --> 00:21:09.660 Put one leg on the ground and put your center of gravity firmly. 279 00:21:09.660 --> 00:21:13.840 Bend your legs as it is. 280 00:21:13.840 --> 00:21:20.680 If you can do it, put your hands on the ground and put your hands on the ground. 281 00:21:20.680 --> 00:21:26.300 It's great to be able to do it from this state. 282 00:21:26.300 --> 00:21:31.500 Imagine putting one leg on the back of your foot and your knees on the side. 283 00:21:31.500 --> 00:21:33.200 It's still a little difficult. 284 00:21:33.200 --> 00:21:35.940 Let's adjust it once. 285 00:21:35.940 --> 00:21:45.730 Slowly bend your legs and raise your knees. 286 00:21:45.730 --> 00:21:47.010 Are you okay? 287 00:21:47.010 --> 00:21:50.290 You can do it step by step, so let's do it. 288 00:21:50.290 --> 00:21:55.530 Please keep it like this and raise your legs slowly. 289 00:21:55.530 --> 00:21:59.410 I'll support you, so it's okay to rely on me. 290 00:21:59.410 --> 00:22:53.300 Please raise your legs and open your pelvis. 291 00:22:53.300 --> 00:22:54.680 Please don't worry about it at all. 292 00:22:54.680 --> 00:22:58.840 It's a rental fee for that purpose, so don't worry about it. 293 00:22:58.840 --> 00:23:47.810 Let's do it one more time. 294 00:23:47.810 --> 00:26:08.760 Keep your hips like this. 295 00:26:08.760 --> 00:50:19.200 I'm going to do a water service to make you sweat a lot. 296 00:50:19.200 --> 00:50:19.720 That's right. 297 00:50:19.720 --> 00:50:23.340 We're going to have this store for a month. 298 00:50:23.340 --> 00:50:26.300 We'll have you ready, so please feel free to come. 299 00:50:26.300 --> 00:50:27.180 Thank you very much. 300 00:50:27.180 --> 00:50:32.120 Let's start yoga after you're done. 301 00:50:32.120 --> 00:51:00.190 Yes. 302 00:51:00.190 --> 00:51:08.090 First, stand in front of you and make your body pressure and breath. 303 00:51:08.090 --> 00:51:28.780 Repeat this. 304 00:51:28.780 --> 00:51:44.740 Slowly. 305 00:51:44.740 --> 00:51:46.180 Yes. 306 00:51:46.180 --> 00:51:47.780 Exhale. 307 00:51:47.780 --> 00:51:51.150 Exhale. 308 00:51:51.150 --> 00:51:54.920 Please exhale. 309 00:51:54.920 --> 00:51:57.560 Next, let's do the U-turn pose. 310 00:51:57.560 --> 00:51:58.060 Yes. 311 00:51:58.260 --> 00:52:08.020 First of all, lie down on your back and bend your hips to look at your stomach. 312 00:52:08.020 --> 00:52:19.710 Inhale slowly and exhale slowly. 313 00:52:19.710 --> 00:52:33.000 When you're done, open your head and bend your hips. 314 00:52:33.000 --> 00:52:35.000 I'll take a good look at this. 315 00:52:35.000 --> 00:53:07.600 Please don't forget to breathe. 316 00:53:07.600 --> 00:53:25.670 It's like looking at your waist. 317 00:53:25.670 --> 00:53:38.040 Please put your soles on the ground and put your hips on the ceiling. 318 00:53:38.040 --> 00:53:41.040 Please put your soles on the ground and put your hips on the ceiling. 319 00:53:41.040 --> 00:53:42.040 I think it's hard. 320 00:53:42.040 --> 00:53:44.040 No, it hurts. 321 00:53:44.040 --> 00:53:52.040 At this time, the image is that there is a string on the buttocks and you are pulled to the ceiling. 322 00:53:52.040 --> 00:53:57.600 Let's stretch it. 323 00:53:57.600 --> 00:54:18.890 Don't forget to breathe. 324 00:54:18.890 --> 00:54:21.890 If it's hard, it's okay to say it's hard. 325 00:54:21.890 --> 00:54:51.320 Inhale as much as you can. 326 00:54:51.320 --> 00:54:54.320 Please relax your body. 327 00:54:54.320 --> 00:54:56.320 Is this place okay? 328 00:54:56.320 --> 00:54:59.560 Yes. 329 00:54:59.560 --> 00:55:01.560 Please sweat more and more. 330 00:55:01.560 --> 00:55:04.560 If you need water, you can drink it anytime. 331 00:55:04.560 --> 00:55:29.030 Please put your hands on your forehead and spread your legs with your knees. 332 00:55:29.030 --> 00:55:32.030 It's a little embarrassing. 333 00:55:32.030 --> 00:55:36.030 Look at your legs as they are. 334 00:55:36.030 --> 00:55:37.030 Like this? 335 00:55:37.030 --> 00:55:38.030 Yes, that's right. 336 00:55:38.030 --> 00:55:39.030 It hurts a lot. 337 00:55:39.030 --> 00:55:40.030 At this time... 338 00:55:40.030 --> 00:55:41.030 Excuse me. 339 00:55:41.030 --> 00:55:42.030 Please stretch your legs. 340 00:55:42.030 --> 00:55:50.030 Please spread your legs and keep your soles firmly bent at 90 degrees. 341 00:55:50.030 --> 00:55:52.600 It's like this. 342 00:55:52.600 --> 00:55:53.600 Yes. 343 00:55:53.600 --> 00:55:55.600 It hurts. 344 00:55:55.600 --> 00:56:01.370 Let's do it as it is. 345 00:56:15.400 --> 00:56:21.400 At this time, let's fix your legs with the consciousness of expanding the hip joint to the outside. 346 00:56:21.400 --> 00:56:22.400 Like this? 347 00:56:22.400 --> 00:56:49.960 Yes. 348 00:56:49.960 --> 00:56:51.960 Thank you for your hard work. 349 00:56:51.960 --> 00:56:53.960 Next is the standing pose. 350 00:56:53.960 --> 00:56:55.960 Is it okay to do it as it is? 351 00:56:55.960 --> 00:56:56.960 Yes, it's okay. 352 00:56:56.960 --> 00:56:59.960 Next, please look at the front. 353 00:56:59.960 --> 00:57:05.310 First, stretch your left leg outward. 354 00:57:05.310 --> 00:57:17.880 Please keep your hands on your body and face the front as it is. 355 00:57:17.880 --> 00:57:29.650 At that time, stretch your arms and fingers straight. 356 00:57:29.650 --> 00:57:31.650 I think this area is stretched. 357 00:57:31.650 --> 00:57:32.650 Do you feel it? 358 00:57:32.650 --> 00:57:33.650 Yes. 359 00:57:33.650 --> 00:57:36.030 Is it okay? 360 00:57:36.030 --> 00:57:37.030 Yes, it's okay. 361 00:57:37.030 --> 00:57:38.030 It feels good to sweat firmly. 362 00:57:38.030 --> 00:57:39.030 Yes. 363 00:57:39.030 --> 00:57:49.790 Let's continue. 364 00:57:49.790 --> 00:57:50.790 Yes. 365 00:57:50.790 --> 00:58:13.000 Please face the front properly. 366 00:58:13.000 --> 00:58:14.000 Let's go to the other side. 367 00:58:14.000 --> 00:58:15.000 Yes. 368 00:58:15.000 --> 00:58:18.000 At this time, please put this leg back on your back. 369 00:58:18.000 --> 00:58:22.480 Please put this leg on the outside. 370 00:58:22.480 --> 00:58:33.400 As you can see, the line of sight is straight so that the pillar of the back is bent. 371 00:58:33.400 --> 00:58:39.880 Your fingertips are straight. 372 00:58:39.880 --> 00:59:00.790 Yes. 373 00:59:00.790 --> 00:59:01.790 This is the sitting pose. 374 00:59:01.790 --> 00:59:03.790 Can you crouch like that? 375 00:59:03.790 --> 00:59:08.720 It's difficult. 376 00:59:08.720 --> 00:59:11.720 Please put your feet together. 377 00:59:11.720 --> 00:59:15.350 Yes. 378 00:59:15.350 --> 00:59:19.350 Can you put your left hand together like this? 379 00:59:19.350 --> 00:59:20.350 Like this. 380 00:59:20.350 --> 00:59:21.350 Yes, that's right. 381 00:59:21.350 --> 00:59:26.350 Hold your knees as you do it. 382 00:59:26.350 --> 00:59:32.350 At that time, your body tends to bend like this, but be aware of your body and sit straight. 383 00:59:32.350 --> 00:59:33.350 Yes. 384 00:59:33.350 --> 00:59:37.750 Please take a deep breath as usual. 385 00:59:37.750 --> 00:59:38.750 Is it okay? 386 00:59:38.750 --> 00:59:39.750 Yes. 387 00:59:39.750 --> 00:59:42.750 I think the balance is very difficult. 388 00:59:42.750 --> 00:59:46.750 Be aware of the axis of your body and sit straight. 389 00:59:46.750 --> 00:59:53.500 At that time, please put this leg on the inside. 390 00:59:53.500 --> 00:59:54.500 Doesn't it hurt? 391 00:59:54.500 --> 01:00:00.080 Take a deep breath and sit straight. 392 01:00:00.080 --> 01:00:09.340 Yes. 393 01:00:09.340 --> 01:00:14.480 Please take a deep breath as you do it slowly. 394 01:00:14.480 --> 01:00:27.160 Yes. 395 01:00:27.160 --> 01:00:28.160 Let's go to the other side. 396 01:00:28.160 --> 01:00:29.160 Yes. 397 01:00:29.160 --> 01:00:30.160 Please switch your legs and arms. 398 01:00:30.160 --> 01:00:34.930 Yes. 399 01:00:34.930 --> 01:00:37.880 That's right. 400 01:00:37.880 --> 01:00:44.290 If the balance seems to collapse on this side, the support will come in, so let's do it one by one. 401 01:00:44.290 --> 01:01:00.330 Yes. 402 01:01:00.330 --> 01:01:01.330 Please take a deep breath slowly. 403 01:01:01.330 --> 01:01:19.040 Yes. 404 01:01:19.040 --> 01:01:20.040 Thank you for your hard work. 405 01:01:20.040 --> 01:01:21.040 Do you have any movement in your body? 406 01:01:21.040 --> 01:01:22.040 Is this okay? 407 01:01:22.040 --> 01:01:23.040 Is this okay? 408 01:01:23.040 --> 01:01:28.800 Is this okay? 409 01:01:28.800 --> 01:01:29.800 Yes. 410 01:01:29.800 --> 01:01:30.800 Is this okay? 411 01:01:30.800 --> 01:01:31.800 Is this okay? 412 01:01:31.800 --> 01:01:32.800 Yes. 413 01:01:32.800 --> 01:01:33.800 I'm already out of my mind. 414 01:01:33.800 --> 01:01:34.800 I'm already out of my mind. 415 01:01:34.800 --> 01:01:39.800 It doesn't matter the amount of time passed in this video, but please concentrate more and more on your breathing. 416 01:01:39.800 --> 01:01:42.800 I think you can concentrate more and more on it. 417 01:01:42.800 --> 01:01:44.800 While you're breathing. 418 01:01:44.800 --> 01:01:48.240 Yes. 419 01:01:48.240 --> 01:01:50.240 Let's go to the next one. 420 01:01:50.240 --> 01:01:52.240 Is this kind of pose possible? 421 01:01:52.240 --> 01:02:03.080 There is a posture in which the two hands are not attached. 422 01:02:03.080 --> 01:02:07.080 It's an image of tilting your hips. 423 01:02:07.080 --> 01:02:10.080 This will be important for breathing. 424 01:02:10.080 --> 01:02:44.310 Let's lift it up. 425 01:02:44.310 --> 01:02:46.310 Now your face is facing forward. 426 01:02:46.310 --> 01:02:51.230 Let's look at your chin on top of that. 427 01:02:51.230 --> 01:03:01.160 Let's go as far as you can. 428 01:03:01.160 --> 01:03:02.160 It's hard, isn't it? 429 01:03:02.160 --> 01:03:08.750 Let's tilt your hips. 430 01:03:08.750 --> 01:03:34.010 This pose is a little difficult. 431 01:03:34.010 --> 01:03:42.360 Can you stand up enough? 432 01:03:42.360 --> 01:03:47.360 Bend your upper body and hold your ankle. 433 01:03:47.360 --> 01:03:53.480 Can you bend it? 434 01:03:53.480 --> 01:03:57.480 If it's difficult, you can spread your knees out. 435 01:03:57.480 --> 01:04:02.280 Hold your ankle. 436 01:04:02.280 --> 01:04:05.280 Let's stretch your chest. 437 01:04:05.280 --> 01:04:11.600 It's a little less support. 438 01:04:11.600 --> 01:04:14.600 It's easier to hold your ankle. 439 01:04:14.600 --> 01:04:18.720 That's right. 440 01:04:18.720 --> 01:04:20.720 Bend your hips. 441 01:04:20.720 --> 01:04:27.640 You're good. 442 01:04:27.640 --> 01:04:28.640 At this point, 443 01:04:28.640 --> 01:04:30.640 It's hard to hold your neck. 444 01:04:30.640 --> 01:04:33.640 It's okay to bend your hips. 445 01:04:33.640 --> 01:04:47.400 Let's stretch your whole body. 446 01:04:47.400 --> 01:04:49.400 As you get into the second half, 447 01:04:49.400 --> 01:04:51.400 Your breathing will get rough. 448 01:04:51.400 --> 01:04:58.710 Let's take it slowly. 449 01:04:58.710 --> 01:05:00.710 Thank you for your hard work. 450 01:05:00.710 --> 01:05:02.710 This posture was hard, wasn't it? 451 01:05:02.710 --> 01:05:03.710 Yes, it was. 452 01:05:03.710 --> 01:05:06.710 Let's lift your hips again. 453 01:05:06.710 --> 01:05:19.630 Raise your hips. 454 01:05:19.630 --> 01:05:22.630 Look at the ceiling. 455 01:05:22.630 --> 01:05:23.630 When you raise your hips, 456 01:05:23.630 --> 01:05:28.630 Keep your neck and knees in a straight line. 457 01:05:28.630 --> 01:05:30.630 Let's keep our bodies in a straight line. 458 01:05:30.630 --> 01:05:38.800 Yes. 459 01:05:38.800 --> 01:05:40.800 It's easy for your chest to fall off. 460 01:05:40.800 --> 01:05:42.800 Raise your chest and lower your hips. 461 01:05:42.800 --> 01:05:43.800 That's right. 462 01:05:43.800 --> 01:05:44.800 You're good. 463 01:05:44.800 --> 01:06:05.440 It's hard. 464 01:06:05.440 --> 01:06:07.440 Your hips are sinking. 465 01:06:07.440 --> 01:06:13.990 I'll hold your hips. 466 01:06:13.990 --> 01:06:14.990 That's right. 467 01:06:14.990 --> 01:06:20.730 Are you okay? 468 01:06:20.730 --> 01:06:25.000 Yes. 469 01:06:25.000 --> 01:06:26.000 I'll let go of your hands. 470 01:06:26.000 --> 01:06:27.000 Please hold your hips as they are. 471 01:06:27.000 --> 01:06:53.320 Next, you need to balance. 472 01:06:53.320 --> 01:06:54.320 Are you okay? 473 01:06:54.320 --> 01:06:55.320 Yes. 474 01:06:55.320 --> 01:06:59.630 Please stand up slightly. 475 01:06:59.630 --> 01:07:02.630 Please look at the front in the back. 476 01:07:03.630 --> 01:07:05.630 Next is a pose. 477 01:07:05.630 --> 01:07:07.630 It's a pose you see often. 478 01:07:07.630 --> 01:07:09.630 Please balance like this. 479 01:07:09.630 --> 01:07:21.520 You can't control your body as much as you want. 480 01:07:21.520 --> 01:07:22.520 Please balance. 481 01:07:22.520 --> 01:07:26.060 Please straighten your body. 482 01:07:26.060 --> 01:07:28.060 Please raise your legs. 483 01:07:28.060 --> 01:07:31.840 Please straighten your legs. 484 01:07:31.840 --> 01:07:33.880 Please spread your hips. 485 01:07:33.880 --> 01:07:35.880 You can feel your body being pulled. 486 01:07:35.880 --> 01:07:48.120 Please put your whole weight on me. 487 01:07:48.120 --> 01:08:07.160 Be aware of your chest. 488 01:08:07.160 --> 01:08:08.160 Are you okay? 489 01:08:08.160 --> 01:08:09.160 I'm okay. 490 01:08:09.160 --> 01:08:11.160 Keep your chest straight. 491 01:08:11.160 --> 01:08:21.130 Let's do the other side. 492 01:08:21.130 --> 01:08:27.600 Yes. 493 01:08:27.600 --> 01:08:29.600 Stretch your legs. 494 01:08:31.600 --> 01:08:33.600 Pull your knees to the limit. 495 01:08:33.600 --> 01:08:38.080 You can put your feet here and hold them. 496 01:08:38.080 --> 01:09:00.960 It's hard to move here, so let's pull them straight. 497 01:09:00.960 --> 01:09:19.480 Your legs are slowly going down. 498 01:09:19.480 --> 01:09:21.480 It's okay if you come here. 499 01:09:21.480 --> 01:09:40.630 Can you stretch your legs? 500 01:09:40.630 --> 01:09:44.320 Yes. 501 01:09:44.320 --> 01:09:46.320 Let's continue. 502 01:09:46.320 --> 01:09:47.320 Yes. 503 01:09:47.320 --> 01:09:48.320 It's the same posture. 504 01:09:48.320 --> 01:09:49.320 Yes. 505 01:09:49.320 --> 01:09:51.320 Stretch your legs. 506 01:09:51.320 --> 01:09:52.320 Yes. 507 01:09:52.320 --> 01:09:54.880 Stretch your legs. 508 01:09:54.880 --> 01:10:11.020 Yes. 509 01:10:11.020 --> 01:16:56.950 Focus. 510 01:16:56.950 --> 01:16:57.950 Let's stretch your legs. 511 01:16:57.950 --> 01:40:19.410 Thank you for today. 512 01:40:19.410 --> 01:40:20.410 Thank you. 513 01:40:21.410 --> 01:40:24.410 This water is for dehydration. 514 01:40:24.410 --> 01:40:28.410 I'm sweating a lot, so I prepared a lot. 515 01:40:28.410 --> 01:40:29.410 Thank you. 516 01:40:29.410 --> 01:40:30.410 Please drink as much as you like. 517 01:40:30.410 --> 01:40:31.410 Okay. 518 01:40:31.410 --> 01:40:32.410 Thank you. 519 01:40:32.410 --> 01:40:35.140 Thank you. 520 01:40:35.140 --> 01:40:36.140 Are you okay? 521 01:40:36.140 --> 01:40:39.030 Yes. 522 01:40:39.030 --> 01:40:41.030 It's a eight-month course. 523 01:40:41.030 --> 01:40:42.030 Yes. 524 01:40:42.030 --> 01:40:44.030 Take your time. 525 01:40:44.030 --> 01:40:45.030 Please. 526 01:40:45.030 --> 01:40:47.030 Do you have any weak experience? 527 01:40:47.030 --> 01:40:48.030 No. 528 01:40:48.030 --> 01:40:49.030 No? 529 01:40:49.030 --> 01:40:50.030 Yes. 530 01:40:50.030 --> 01:40:51.030 How is your body hard? 531 01:40:51.030 --> 01:40:53.030 It may be a little stiff. 532 01:40:53.030 --> 01:40:54.030 Oh. 533 01:40:54.030 --> 01:40:55.030 Yes. 534 01:40:55.030 --> 01:40:58.030 You will gradually loosen your body while preparing for the exercise. 535 01:40:58.030 --> 01:40:59.030 Yes. 536 01:40:59.030 --> 01:41:01.030 You will sweat a lot. 537 01:41:01.030 --> 01:41:02.030 Yes. 538 01:41:02.030 --> 01:41:03.030 I understand. 539 01:41:03.030 --> 01:41:04.030 Yes. 540 01:41:04.030 --> 01:41:05.030 Then, let's begin exercising. 541 01:41:05.030 --> 01:41:06.030 Let's start with the first exercise. 542 01:41:06.030 --> 01:41:07.030 Yes. 543 01:41:07.030 --> 01:41:08.030 First, you need to relax your shoulders. 544 01:41:08.030 --> 01:41:09.030 Yes. 545 01:41:09.030 --> 01:41:10.030 You need to relax your body. 546 01:41:10.030 --> 01:41:11.030 Keep your core in the middle. 547 01:41:11.030 --> 01:41:12.030 Yes. 548 01:41:12.030 --> 01:41:13.030 Breathe out through your nose and exhale through your mouth. 549 01:41:13.030 --> 01:41:14.030 Yes. 550 01:41:14.030 --> 01:41:15.030 Empty your chest and exhale through your stomach. 551 01:41:15.030 --> 01:41:22.250 Breathe out through your chest and exhale through your stomach. 552 01:41:22.250 --> 01:41:23.250 Can you do it? 553 01:41:23.250 --> 01:41:24.250 Yes. 554 01:41:24.250 --> 01:41:25.250 Then, lift up your shoulders. 555 01:41:25.250 --> 01:41:26.250 Yes. 556 01:41:26.250 --> 01:41:29.330 They help you to have the strength to raise your shoulders. 557 01:41:29.330 --> 01:41:30.330 That's right. 558 01:41:30.330 --> 01:41:31.330 Right. 559 01:41:31.330 --> 01:41:32.330 Stand up with your arms up and stretch your legs. 560 01:41:32.330 --> 01:41:33.330 Yes. 561 01:41:33.330 --> 01:41:34.330 You can let your shoulders go up and relax your chest. 562 01:41:34.330 --> 01:41:35.330 That's right. 563 01:41:35.330 --> 01:41:50.190 Take a deep breath and relax your body. 564 01:41:50.190 --> 01:41:57.360 Okay? 565 01:41:57.360 --> 01:41:58.360 Yes. 566 01:41:58.360 --> 01:41:59.360 Are you okay? 567 01:41:59.360 --> 01:42:10.190 Put your head like this, and stretch your shoulders and legs. 568 01:42:10.190 --> 01:42:21.580 Focus on your hips, and take a deep breath. 569 01:42:21.580 --> 01:42:37.540 If you feel any pain, please relax. 570 01:42:37.540 --> 01:42:50.450 Is it okay? 571 01:42:50.450 --> 01:42:53.860 It's okay. 572 01:42:53.860 --> 01:42:57.140 Please take a deep breath. 573 01:42:57.140 --> 01:43:01.140 It's important to take a deep breath, so please take a deep breath. 574 01:43:01.140 --> 01:43:06.720 Is it okay? 575 01:43:06.720 --> 01:43:15.120 Please put your hands on your head and stretch your legs. 576 01:43:15.120 --> 01:43:25.100 Please bend your head and lift your hips. 577 01:43:25.100 --> 01:43:48.030 Is it okay? 578 01:43:48.030 --> 01:43:50.030 I feel like I'm stretching. 579 01:43:50.030 --> 01:43:52.030 Do you feel like you're stretching? 580 01:43:52.030 --> 01:43:54.030 How do you feel now? 581 01:43:54.030 --> 01:43:57.030 I feel like my body is moving. 582 01:43:57.030 --> 01:44:00.030 I feel like I'm stretching. 583 01:44:00.030 --> 01:44:03.030 Please wait for a moment. 584 01:44:03.030 --> 01:44:07.880 Thank you. 585 01:44:07.880 --> 01:44:14.720 It will be better if you change your balance. 586 01:44:14.720 --> 01:44:16.720 Thank you. 587 01:44:16.720 --> 01:44:22.720 Next, please turn your head to the side. 588 01:44:22.720 --> 01:44:24.720 Please turn your head to the side. 589 01:44:24.720 --> 01:44:27.720 Please lie down on your side. 590 01:44:27.720 --> 01:44:34.090 Please take a deep breath and stretch your legs. 591 01:44:35.090 --> 01:44:37.090 Turn your head to the side. 592 01:44:37.090 --> 01:44:39.090 Please take a deep breath. 593 01:44:39.090 --> 01:44:42.090 Please use your hands to support the area around you. 594 01:44:42.090 --> 01:44:44.090 Please turn your head to the side and stretch your legs. 595 01:44:44.090 --> 01:44:46.090 Please put your knees to your stomach. 596 01:44:46.090 --> 01:44:49.090 My legs feel stiff. 597 01:44:49.090 --> 01:44:59.940 Please take a deep breath without stopping breathing. 598 01:44:59.940 --> 01:45:13.660 Please take a deep breath and breathe through your stomach. 599 01:45:13.660 --> 01:45:20.320 Now, please bring your legs to this side. 600 01:45:20.320 --> 01:45:22.320 Please bring them to me. 601 01:45:22.320 --> 01:45:24.320 Please take a deep breath. 602 01:45:24.320 --> 01:45:26.320 I want you to hold my toes. 603 01:45:26.320 --> 01:45:27.320 Okay. 604 01:45:32.020 --> 01:45:33.020 Is it hard? 605 01:45:33.020 --> 01:45:34.020 Very hard. 606 01:45:34.020 --> 01:45:35.020 Very hard? 607 01:45:35.020 --> 01:45:38.360 Yes. 608 01:45:38.360 --> 01:45:39.360 Just a little more. 609 01:45:39.360 --> 01:45:42.060 Okay. 610 01:45:42.060 --> 01:45:43.060 As much as you can. 611 01:45:43.060 --> 01:45:52.890 Okay. 612 01:45:52.890 --> 01:45:53.890 Can't you reach? 613 01:45:53.890 --> 01:45:55.890 I can't reach. 614 01:45:55.890 --> 01:45:57.890 You can't reach the hip joint? 615 01:45:57.890 --> 01:45:58.890 No. 616 01:45:58.890 --> 01:46:04.020 Okay. 617 01:46:04.020 --> 01:46:05.020 Okay. 618 01:46:05.020 --> 01:46:06.020 Let's do the other side. 619 01:46:06.020 --> 01:46:07.020 Okay. 620 01:46:07.020 --> 01:46:08.020 Stand up. 621 01:46:08.020 --> 01:46:11.420 Okay. 622 01:46:11.420 --> 01:46:13.420 Open your legs to the width of your hands. 623 01:46:13.420 --> 01:46:14.420 Okay. 624 01:46:14.420 --> 01:46:15.420 Where is this? 625 01:46:15.420 --> 01:46:16.420 This is the shoulder. 626 01:46:16.420 --> 01:46:17.420 Okay. 627 01:46:17.420 --> 01:46:20.080 Lower your legs. 628 01:46:20.080 --> 01:46:21.080 Okay. 629 01:46:21.080 --> 01:46:22.080 Up to the legs. 630 01:46:22.080 --> 01:46:23.080 Up to the legs. 631 01:46:23.080 --> 01:46:24.080 Okay. 632 01:46:24.080 --> 01:46:25.080 Like this? 633 01:46:25.080 --> 01:46:30.370 Yes. 634 01:46:30.370 --> 01:46:31.370 Down. 635 01:46:31.370 --> 01:46:32.370 Slowly. 636 01:46:32.370 --> 01:46:42.180 It's meaningless to use your body's reflexes. 637 01:46:42.180 --> 01:46:44.490 Okay. 638 01:46:44.490 --> 01:46:45.490 Raise this side. 639 01:46:45.490 --> 01:46:49.980 Okay. 640 01:46:49.980 --> 01:46:50.980 The other side. 641 01:46:50.980 --> 01:46:51.980 Okay. 642 01:46:51.980 --> 01:46:52.980 This side. 643 01:46:52.980 --> 01:46:53.980 Okay. 644 01:46:53.980 --> 01:46:54.980 This side. 645 01:46:54.980 --> 01:46:55.980 Okay. 646 01:46:55.980 --> 01:46:56.980 This side. 647 01:46:56.980 --> 01:46:57.980 Okay. 648 01:46:57.980 --> 01:46:58.980 This side. 649 01:46:58.980 --> 01:46:59.980 Okay. 650 01:46:59.980 --> 01:47:00.980 The shoulder is also stretched. 651 01:47:00.980 --> 01:47:01.980 Okay. 652 01:47:01.980 --> 01:47:19.110 Good luck. 653 01:47:19.110 --> 01:47:20.110 Slowly. 654 01:47:20.110 --> 01:47:21.110 Slowly. 655 01:47:21.110 --> 01:47:27.480 Okay. 656 01:47:27.480 --> 01:47:28.480 Okay. 657 01:47:28.480 --> 01:47:29.480 Relax. 658 01:47:29.480 --> 01:47:33.430 Are you okay? 659 01:47:33.430 --> 01:47:34.430 Yes. 660 01:47:34.430 --> 01:47:35.430 I'm okay. 661 01:47:35.430 --> 01:47:36.430 It's very hot. 662 01:47:36.430 --> 01:47:37.430 Is it hot? 663 01:47:37.430 --> 01:47:38.430 Yes. 664 01:47:38.430 --> 01:47:39.430 Okay. 665 01:47:39.430 --> 01:47:40.430 Do you want to drink water? 666 01:47:40.430 --> 01:47:41.430 Yes. 667 01:47:41.430 --> 01:47:42.430 Thank you very much. 668 01:47:42.430 --> 01:47:43.430 Thank you very much. 669 01:47:43.430 --> 01:47:44.430 Next. 670 01:47:44.430 --> 01:47:45.430 On the floor. 671 01:47:45.430 --> 01:47:46.430 Yes. 672 01:47:46.430 --> 01:47:47.430 Please draw an acupoint. 673 01:47:47.430 --> 01:47:48.430 Yes. 674 01:47:48.430 --> 01:47:49.430 Do you want to draw an acupoint? 675 01:47:49.430 --> 01:47:50.430 Yes. 676 01:47:50.430 --> 01:47:51.430 Please draw an acupoint there. 677 01:47:51.430 --> 01:47:52.430 Yes. 678 01:47:52.430 --> 01:47:53.430 Please draw an acupoint there. 679 01:47:53.430 --> 01:47:54.430 Yes. 680 01:47:54.430 --> 01:47:55.430 Please draw an acupoint there. 681 01:47:55.430 --> 01:47:58.640 Yes. 682 01:47:58.640 --> 01:47:59.640 Here. 683 01:47:59.640 --> 01:48:00.640 Here. 684 01:48:00.640 --> 01:48:01.640 Here. 685 01:48:01.640 --> 01:48:02.640 This? 686 01:48:02.640 --> 01:48:03.640 Here? 687 01:48:03.640 --> 01:48:04.640 Here? 688 01:48:04.640 --> 01:48:05.640 Can you draw a case like this? 689 01:48:05.640 --> 01:48:06.640 Here. 690 01:48:06.640 --> 01:48:07.640 Okay. 691 01:48:07.640 --> 01:48:10.320 As you draw more, I will draw more and feel alive. 692 01:48:10.320 --> 01:48:11.320 Yes. 693 01:48:11.320 --> 01:48:12.880 It happens to've nerve. 694 01:48:12.880 --> 01:48:13.880 Okay. 695 01:48:13.880 --> 01:48:15.640 Am I doing well? 696 01:48:15.640 --> 01:48:16.640 Yes. 697 01:48:16.640 --> 01:48:17.640 OK. 698 01:48:17.640 --> 01:48:19.800 Put your hand back and front. 699 01:48:19.800 --> 01:48:20.800 Like this. 700 01:48:20.800 --> 01:48:21.800 Yes. 701 01:48:21.800 --> 01:48:22.800 OK. 702 01:48:22.800 --> 01:48:27.780 It's hard, isn't it? 703 01:48:27.780 --> 01:48:28.980 CheekIIMusic. 704 01:48:28.980 --> 01:48:30.480 Enlarging the spine. 705 01:48:30.480 --> 01:48:31.480 Yes. 706 01:48:31.640 --> 01:48:33.640 Thank you very much. 707 01:48:33.640 --> 01:49:34.870 The other side. 708 01:49:34.870 --> 01:49:38.870 Next, let's stretch your legs. 709 01:49:38.870 --> 01:49:44.160 Like this. 710 01:49:44.160 --> 01:49:46.160 Hold your leg here. 711 01:49:46.160 --> 01:49:51.040 Like this. 712 01:49:51.040 --> 01:49:53.040 Raise it like this. 713 01:49:53.040 --> 01:49:55.040 The left hand is like this. 714 01:49:55.040 --> 01:49:57.040 As far as you can go. 715 01:49:59.040 --> 01:50:01.040 It's pretty good. 716 01:50:38.530 --> 01:51:05.590 It's basically a deep breath. 717 01:51:05.590 --> 01:51:07.590 It's moving. 718 01:51:07.590 --> 01:51:09.590 It's moving? 719 01:51:09.590 --> 01:51:13.480 I'll follow you. 720 01:51:13.480 --> 01:51:31.570 Do your best as much as you can. 721 01:51:31.570 --> 01:52:36.710 Like this. 722 01:52:36.710 --> 01:52:38.710 Do you feel it? 723 01:52:38.710 --> 01:52:41.990 It's hot. 724 01:52:41.990 --> 01:52:46.450 It's hot. 725 01:52:46.450 --> 01:53:00.930 The blood circulation is improving. 726 01:53:00.930 --> 01:53:02.930 Good job. 727 01:53:02.930 --> 01:53:09.800 Next, lie down on your head. 728 01:53:17.080 --> 01:53:19.080 Use the strength of your shoulders. 729 01:53:19.080 --> 01:53:21.080 Press your hips. 730 01:53:21.080 --> 01:53:23.080 And your hips. 731 01:53:23.080 --> 01:53:25.080 Yes. 732 01:53:25.080 --> 01:53:27.080 Use the strength of your shoulders. 733 01:53:27.080 --> 01:53:44.210 Like this. 734 01:53:44.210 --> 01:53:50.660 You can stretch your legs. 735 01:53:50.660 --> 01:54:12.470 Like this. 736 01:54:12.470 --> 01:54:14.470 Look at the camera. 737 01:54:14.470 --> 01:54:16.470 Put your strength into it. 738 01:54:59.360 --> 01:55:14.960 It's totally fine. 739 01:55:14.960 --> 01:55:16.960 Hold your legs. 740 01:55:16.960 --> 01:55:18.960 Put your hands up. 741 01:55:18.960 --> 01:55:22.370 Like this. 742 01:55:22.370 --> 02:27:51.990 Put your hands up. 743 02:27:51.990 --> 02:27:53.990 Thank you very much. 744 02:27:53.990 --> 02:27:55.990 Thank you for your help. 745 02:27:55.990 --> 02:27:57.990 We'll start the 8th course. 746 02:27:57.990 --> 02:27:59.990 For those who are doing the 8th course, 747 02:27:59.990 --> 02:28:01.990 I'll give you some water or some tea. 748 02:28:01.990 --> 02:28:03.990 Thank you. 749 02:28:03.990 --> 02:28:05.990 Do you have any water or tea? 750 02:28:05.990 --> 02:28:07.990 I'll have some tea. 751 02:28:07.990 --> 02:28:12.040 Tea? 752 02:28:12.040 --> 02:28:14.040 If this is good. 753 02:28:14.040 --> 02:28:16.040 I'll drink it while you explain it. 754 02:28:16.040 --> 02:28:18.040 I'll drink it while you explain it. 755 02:28:18.040 --> 02:28:20.040 I'll drink it too. 756 02:28:20.040 --> 02:28:22.040 I don't drink it often. 757 02:28:22.040 --> 02:28:24.040 I don't think it's good for muscle training. 758 02:28:24.040 --> 02:28:26.040 I don't think it's good for muscle training. 759 02:28:26.040 --> 02:28:28.040 It's good for the muscles. 760 02:28:28.040 --> 02:28:30.040 It's good for your body and for your nerve. 761 02:28:30.040 --> 02:28:32.040 It's good for your health. 762 02:28:32.040 --> 02:28:34.040 Yes. 763 02:28:34.040 --> 02:28:36.040 Is your body stiff? 764 02:28:36.040 --> 02:28:38.040 Yes, it's a little stiff. 765 02:28:38.040 --> 02:28:40.040 Yes. 766 02:28:40.040 --> 02:28:42.040 I think you can do it. 767 02:28:42.040 --> 02:28:44.040 If you do it, 768 02:28:44.040 --> 02:28:46.040 you'll be softer. 769 02:28:46.040 --> 02:28:48.040 First of all, 770 02:28:48.040 --> 02:28:50.040 I'll explain the basics. 771 02:28:50.040 --> 02:28:52.040 Then I'll explain the hard things. 772 02:28:52.040 --> 02:28:54.040 Then I'll explain the hard things. 773 02:28:54.040 --> 02:28:56.040 First of all, 774 02:28:56.040 --> 02:28:59.040 Now, let's look at the front and take a deep breath. 775 02:28:59.040 --> 02:29:04.040 It's a straight line, but let's stretch your chest. 776 02:29:04.040 --> 02:29:08.040 When you inhale, stretch your chest. 777 02:29:08.040 --> 02:29:10.040 Let's take a deep breath. 778 02:29:10.040 --> 02:29:11.040 Let's go. 779 02:29:11.040 --> 02:29:12.040 Please inhale. 780 02:29:12.040 --> 02:29:22.390 Inhale again. 781 02:29:22.390 --> 02:29:24.390 This is the basic point of yoga. 782 02:29:24.390 --> 02:29:27.390 I'm telling you that taking a deep breath is important. 783 02:29:27.390 --> 02:29:30.390 Let's start with the pose. 784 02:29:30.390 --> 02:29:34.390 Please come here and do the same pose as me. 785 02:29:34.390 --> 02:29:36.390 First, stand on your knees. 786 02:29:36.390 --> 02:29:38.390 Stand on your knees. 787 02:29:38.390 --> 02:29:40.390 Then, put your hands in front of you. 788 02:29:40.390 --> 02:29:42.390 Slowly. 789 02:29:42.390 --> 02:29:44.390 This is to break the balance. 790 02:29:44.390 --> 02:29:46.390 When you do this, 791 02:29:46.390 --> 02:29:51.890 this is an image of rounding your back. 792 02:29:51.890 --> 02:29:53.890 Raise your upper body. 793 02:29:53.890 --> 02:29:56.890 Now, I'm looking at you. 794 02:29:56.890 --> 02:29:58.890 When you do this, look forward. 795 02:29:58.890 --> 02:30:01.890 Then, exhale. 796 02:30:01.890 --> 02:30:04.890 Then, stretch your chest again. 797 02:30:04.890 --> 02:30:05.890 That's right. 798 02:30:05.890 --> 02:30:09.890 Draw a curve between your hips and your back. 799 02:30:09.890 --> 02:30:10.890 From here? 800 02:30:10.890 --> 02:30:12.890 That's right. 801 02:30:12.890 --> 02:30:14.890 When you inhale, round your back. 802 02:30:14.890 --> 02:30:16.890 That's right. 803 02:30:18.890 --> 02:30:20.890 When you exhale, 804 02:30:20.890 --> 02:30:22.890 you can do it in your own way. 805 02:30:22.890 --> 02:30:28.460 You don't have to do it unconsciously. 806 02:30:28.460 --> 02:30:31.460 It's an image of exhaling in your own way. 807 02:30:31.460 --> 02:30:33.460 Let's go. 808 02:30:33.460 --> 02:30:35.460 Inhale. 809 02:30:35.460 --> 02:30:37.460 Exhale. 810 02:30:37.460 --> 02:30:39.460 Slowly. 811 02:30:39.460 --> 02:30:42.460 Be aware of your body movements. 812 02:30:42.460 --> 02:30:44.460 Inhale. 813 02:30:44.460 --> 02:30:46.460 That's right. 814 02:30:46.460 --> 02:30:50.190 Exhale. 815 02:30:50.190 --> 02:30:52.190 Inhale again. 816 02:30:52.190 --> 02:30:58.700 Exhale. 817 02:30:58.700 --> 02:31:01.700 Let's raise your body. 818 02:31:01.700 --> 02:31:03.700 How do you feel now? 819 02:31:03.700 --> 02:31:05.700 I feel good. 820 02:31:05.700 --> 02:31:07.700 It's not difficult at all. 821 02:31:07.700 --> 02:31:10.700 Let's do it in this way. 822 02:31:10.700 --> 02:31:12.700 Can you stand up? 823 02:31:12.700 --> 02:31:15.560 Stand up. 824 02:31:15.560 --> 02:31:17.560 Look over there. 825 02:31:17.560 --> 02:31:19.560 You can do it slowly. 826 02:31:19.560 --> 02:31:21.560 Don't bend your knees. 827 02:31:21.560 --> 02:31:23.560 Put your hands forward. 828 02:31:23.560 --> 02:31:25.560 Put your hands down. 829 02:31:25.560 --> 02:31:26.560 What? 830 02:31:26.560 --> 02:31:27.560 Yes. 831 02:31:27.560 --> 02:31:29.560 And point your feet. 832 02:31:29.560 --> 02:31:30.560 Wait a minute. 833 02:31:30.560 --> 02:31:31.560 Can you do it? 834 02:31:31.560 --> 02:31:32.560 You can go forward more. 835 02:31:32.560 --> 02:31:34.560 It's hard to stand up. 836 02:31:34.560 --> 02:31:35.560 That's right. 837 02:31:35.560 --> 02:31:36.560 That's right. 838 02:31:36.560 --> 02:31:39.000 It's hard. 839 02:31:39.000 --> 02:31:43.780 Extend your back as much as you can. 840 02:31:43.780 --> 02:31:44.780 Stand up. 841 02:31:44.780 --> 02:31:46.780 If you really want to do it, 842 02:31:46.780 --> 02:31:48.780 if you want to make your body softer, 843 02:31:48.780 --> 02:31:51.780 you can do it like this. 844 02:31:51.780 --> 02:31:55.780 The basic pose is to raise your hips. 845 02:31:55.780 --> 02:31:56.780 If it's difficult, 846 02:31:56.780 --> 02:31:58.780 you can do it like a push-up. 847 02:31:58.780 --> 02:32:01.780 But don't put your knees. 848 02:32:01.780 --> 02:32:03.780 And bend your back. 849 02:32:03.780 --> 02:32:04.780 That's right. 850 02:32:04.780 --> 02:32:06.780 Keep this posture. 851 02:32:06.780 --> 02:32:09.780 Inhale. 852 02:32:09.780 --> 02:32:10.780 Inhale. 853 02:32:10.780 --> 02:32:11.780 Exhale. 854 02:32:11.780 --> 02:32:12.780 Inhale. 855 02:32:12.780 --> 02:32:13.780 Exhale. 856 02:32:13.780 --> 02:32:18.330 Inhale. 857 02:32:18.330 --> 02:32:19.330 Exhale. 858 02:32:19.330 --> 02:32:20.330 Exhale. 859 02:32:20.330 --> 02:32:21.330 Exhale. 860 02:32:21.330 --> 02:32:22.330 Exhale. 861 02:32:22.330 --> 02:32:23.330 Exhale. 862 02:32:23.330 --> 02:32:24.330 Exhale. 863 02:32:24.330 --> 02:32:25.330 Exhale. 864 02:32:25.330 --> 02:32:26.330 Exhale. 865 02:32:26.330 --> 02:32:27.330 Exhale. 866 02:32:27.330 --> 02:32:28.330 Exhale. 867 02:32:28.330 --> 02:32:29.330 Exhale. 868 02:32:29.330 --> 02:32:30.330 Exhale. 869 02:32:30.330 --> 02:32:31.330 Exhale. 870 02:32:31.330 --> 02:32:32.330 Exhale. 871 02:32:32.330 --> 02:32:33.330 Exhale. 872 02:32:33.330 --> 02:32:34.330 Exhale. 873 02:32:34.330 --> 02:32:35.330 Exhale. 874 02:32:35.330 --> 02:32:36.330 Exhale. 875 02:32:36.330 --> 02:32:37.330 Exhale. 876 02:32:37.330 --> 02:32:38.330 Exhale. 877 02:32:38.330 --> 02:32:39.330 Exhale. 878 02:32:39.330 --> 02:32:40.330 Exhale. 879 02:32:40.330 --> 02:32:41.330 Exhale. 880 02:32:41.330 --> 02:32:42.330 Exhale. 881 02:32:42.330 --> 02:32:43.330 Exhale. 882 02:32:43.330 --> 02:32:47.450 Take a breath and exhale. 883 02:32:47.450 --> 02:32:51.210 Yoga has a lot of pausing poses. 884 02:32:51.210 --> 02:33:04.810 Take a breath and exhale. 885 02:33:04.810 --> 02:33:10.620 Take a breath and exhale. 886 02:33:10.620 --> 02:33:15.580 Let's do it again. 887 02:33:15.580 --> 02:33:17.900 It was a lot of work, wasn't it? 888 02:33:17.900 --> 02:33:20.220 I'm sweating. 889 02:33:20.220 --> 02:33:23.700 This is the order of the body. 890 02:33:23.700 --> 02:33:25.820 This is yoga. 891 02:33:25.820 --> 02:33:27.780 I will do the next one. 892 02:33:27.780 --> 02:33:29.260 This time I will do it while sleeping. 893 02:33:29.260 --> 02:33:35.560 Please turn your head to the other side and turn your face to the blue side. 894 02:33:35.560 --> 02:33:38.660 Please stretch your legs and hands straight. 895 02:33:38.660 --> 02:33:43.720 Please bend your legs a little to do the exercise. 896 02:33:43.720 --> 02:33:48.880 Please bend your legs to do the exercise. 897 02:33:48.880 --> 02:33:51.400 This is like lying down and doing the exercise. 898 02:33:51.400 --> 02:33:55.040 Is that okay? 899 02:33:55.040 --> 02:34:01.280 Please hold your legs with your hands. 900 02:34:01.280 --> 02:34:01.920 Please hold your legs with your hands. 901 02:34:01.920 --> 02:34:09.100 Please bend your legs with your hands. 902 02:34:09.100 --> 02:34:12.900 Please bend your knees toward your body. 903 02:34:12.900 --> 02:34:15.160 Please open your legs. 904 02:34:15.160 --> 02:34:16.300 Please open your legs. 905 02:34:16.300 --> 02:34:19.920 Please straighten your legs. 906 02:34:19.920 --> 02:34:22.120 This pose is a little embarrassing. 907 02:34:22.120 --> 02:34:26.280 This is that kind of pose. 908 02:34:26.280 --> 02:34:33.080 You need to soften your hips and spine. 909 02:34:33.080 --> 02:34:36.160 Please relax in this pose. 910 02:34:36.160 --> 02:34:37.000 Please relax in this pose. 911 02:34:37.000 --> 02:34:38.500 In fact, this is and that's it. 912 02:34:38.500 --> 02:34:39.380 Please relax when you do a deep breath and keep it. 913 02:34:39.380 --> 02:34:47.130 Please breathe while you breathe. 914 02:34:47.130 --> 02:34:50.110 Please blow your cheek. 915 02:34:50.170 --> 02:34:52.530 Please blow your cheek. 916 02:34:52.770 --> 02:34:55.610 Actually it is available to bend your head more. 917 02:34:55.610 --> 02:34:59.690 At some point, I will tallen your head more by basically stretching. 918 02:34:59.690 --> 02:35:01.650 Soothe your head a little. 919 02:35:01.650 --> 02:35:07.650 The more flexible you stretch, the softer it will be. 920 02:35:07.650 --> 02:35:09.750 This is the right position. 921 02:35:09.750 --> 02:35:10.730 Please have a rest. 922 02:35:10.730 --> 02:35:14.730 I'm going to push it in a little bit. 923 02:35:18.730 --> 02:35:20.730 Your body is getting warmer. 924 02:35:20.730 --> 02:35:22.730 It's hot. 925 02:35:22.730 --> 02:35:30.420 If you push it this way, it will come back. 926 02:35:30.420 --> 02:35:32.420 Keep this. 927 02:35:32.420 --> 02:35:37.340 It's a deep breath. 928 02:35:37.340 --> 02:35:43.080 It feels very good. 929 02:35:43.080 --> 02:35:46.080 It's not as tight as before. 930 02:35:46.080 --> 02:35:48.080 It's very good. 931 02:35:49.080 --> 02:35:51.080 Let's do this. 932 02:35:51.080 --> 02:35:53.080 Slowly. 933 02:35:53.080 --> 02:35:55.080 Like this. 934 02:35:55.080 --> 02:35:57.080 Can you get up? 935 02:35:57.080 --> 02:36:00.870 It's hot. 936 02:36:00.870 --> 02:36:04.870 Can you do the deep breath you did before? 937 02:36:04.870 --> 02:36:07.380 Yes. 938 02:36:07.380 --> 02:36:10.380 From there, spread your hands. 939 02:36:10.380 --> 02:36:13.380 As low as possible. 940 02:36:13.380 --> 02:36:15.380 Higher. 941 02:36:15.380 --> 02:36:20.380 From there, you can put your hands on either side. 942 02:36:20.380 --> 02:36:22.380 Put your hands down. 943 02:36:22.380 --> 02:36:26.380 Can you spread your legs to the shoulder width? 944 02:36:26.380 --> 02:36:27.380 Yes. 945 02:36:27.380 --> 02:36:28.380 It's like a belt. 946 02:36:28.380 --> 02:36:29.380 Yes. 947 02:36:29.380 --> 02:36:30.380 It's a belt of Kanji. 948 02:36:30.380 --> 02:36:32.380 Let's do the left side. 949 02:36:32.380 --> 02:36:34.380 Put your left hand down. 950 02:36:34.380 --> 02:36:42.280 Can you put your hands down until your feet touch the ground? 951 02:36:42.280 --> 02:36:47.280 At this time, put your hands up. 952 02:36:47.280 --> 02:36:49.280 I think it's a wooden stick. 953 02:36:49.280 --> 02:36:50.280 Yes. 954 02:36:50.280 --> 02:36:54.280 If it's hard, you can spread your legs more. 955 02:36:54.280 --> 02:36:55.280 Yes. 956 02:36:55.280 --> 02:36:57.280 Don't make it round. 957 02:36:57.280 --> 02:36:58.280 Yes. 958 02:36:58.280 --> 02:36:59.280 Spread your arms. 959 02:36:59.280 --> 02:37:00.280 Yes. 960 02:37:00.280 --> 02:37:03.280 Spread your arms and put your hands down. 961 02:37:03.280 --> 02:37:04.280 Yes. 962 02:37:04.280 --> 02:37:05.280 Yes. 963 02:37:05.280 --> 02:37:07.280 Let's do the deep breath as it is. 964 02:37:07.280 --> 02:37:08.280 Hold your upper body. 965 02:37:08.280 --> 02:37:09.280 Yes. 966 02:37:09.280 --> 02:37:10.280 Yes. 967 02:37:10.280 --> 02:37:14.740 Let's do the deep breath. 968 02:37:14.740 --> 02:37:15.740 It's hard. 969 02:37:15.740 --> 02:37:18.740 Put your hands down until your feet touch the ground. 970 02:37:18.740 --> 02:37:19.740 Can you do it? 971 02:37:19.740 --> 02:37:20.740 Yes. 972 02:37:20.740 --> 02:37:21.740 Do your best. 973 02:37:21.740 --> 02:37:23.740 It's okay if your body is bent. 974 02:37:23.740 --> 02:37:26.740 Make sure your body is straight. 975 02:37:26.740 --> 02:37:27.740 Yes. 976 02:37:27.740 --> 02:37:29.740 Please be conscious of it. 977 02:37:29.740 --> 02:37:30.740 Yes. 978 02:37:30.740 --> 02:37:31.740 It's okay. 979 02:37:31.740 --> 02:37:32.740 Yes. 980 02:37:32.740 --> 02:37:35.690 Yes. 981 02:37:35.690 --> 02:37:37.690 Your body is getting warmer. 982 02:37:37.690 --> 02:37:38.690 Yes. 983 02:37:38.690 --> 02:37:39.690 Yes. 984 02:37:39.690 --> 02:37:40.690 You can do it. 985 02:37:40.690 --> 02:37:42.690 Please be conscious of it. 986 02:37:42.690 --> 02:37:45.160 Yes. 987 02:37:45.160 --> 02:37:46.160 Yes. 988 02:37:46.160 --> 02:37:47.160 Please be conscious of it. 989 02:37:47.160 --> 02:37:48.160 Are you okay? 990 02:37:48.160 --> 02:37:49.160 I'm okay. 991 02:37:49.160 --> 02:37:50.160 You have a lot of air in your body. 992 02:37:50.160 --> 02:37:51.160 Yes. 993 02:37:51.160 --> 02:37:52.160 Do you want to take a break? 994 02:37:52.160 --> 02:37:53.160 Yes. 995 02:37:53.160 --> 02:37:54.160 Would you like to have a cup of tea? 996 02:37:54.160 --> 02:37:55.160 Yes. 997 02:37:55.160 --> 02:38:04.130 I'm sorry. 998 02:38:04.130 --> 02:38:05.130 I'm sorry. 999 02:38:05.130 --> 02:38:06.130 I'm sorry. 1000 02:38:06.130 --> 02:38:07.130 I'm sorry. 1001 02:38:07.130 --> 02:38:08.130 I'm sorry. 1002 02:38:08.130 --> 02:38:09.130 It's okay. 1003 02:38:09.130 --> 02:38:10.130 With posture it was hard to avoid the sands. 1004 02:38:10.130 --> 02:38:11.130 Yes. 1005 02:38:11.130 --> 02:38:12.130 Are you okay? 1006 02:38:12.130 --> 02:38:13.130 I'm okay. 1007 02:38:13.130 --> 02:38:14.130 Yes. 1008 02:38:14.130 --> 02:38:15.130 You can Gegittle it. 1009 02:38:15.130 --> 02:38:16.130 Okay. 1010 02:38:16.130 --> 02:38:17.130 Can you do the opposite of the pose you made earlier? 1011 02:38:17.130 --> 02:38:18.130 OK. 1012 02:38:18.130 --> 02:38:19.130 Open your legs. 1013 02:38:19.130 --> 02:38:20.130 Yes, it is. 1014 02:38:20.130 --> 02:38:21.130 Open it. 1015 02:38:21.130 --> 02:38:22.130 OK. 1016 02:38:22.130 --> 02:38:23.130 OK. 1017 02:38:23.130 --> 02:38:24.130 Next. 1018 02:38:24.130 --> 02:38:25.130 Yes. 1019 02:38:25.130 --> 02:38:26.130 Open it and require force. 1020 02:38:26.130 --> 02:38:27.130 That's it. 1021 02:38:27.130 --> 02:38:28.130 Here. 1022 02:38:28.130 --> 02:38:29.130 Lend your hands to the floor. 1023 02:38:29.130 --> 02:38:30.130 Yes. 1024 02:38:30.130 --> 02:38:31.130 You did well. 1025 02:38:31.130 --> 02:38:32.130 Yes. 1026 02:38:32.130 --> 02:38:34.130 Flex your arms and push your legs. 1027 02:38:34.130 --> 02:38:35.130 Oh, my. 1028 02:38:35.130 --> 02:38:36.130 Do you do it? 1029 02:38:36.130 --> 02:38:37.130 Press your legs. 1030 02:38:37.130 --> 02:38:40.530 Yes, that's right. 1031 02:38:40.530 --> 02:38:42.610 Don't forget to take a deep breath. 1032 02:38:42.610 --> 02:38:44.730 Yes, that's right. 1033 02:38:44.730 --> 02:38:46.150 It's very wonderful. 1034 02:38:46.150 --> 02:39:11.170 Please be aware of the extension of your body. 1035 02:39:11.170 --> 02:39:13.450 Let's go back a little. 1036 02:39:13.450 --> 02:39:16.490 Yes, it's much better. 1037 02:39:16.490 --> 02:39:18.750 This is a pose that can be done from here. 1038 02:39:18.750 --> 02:39:22.970 Cross your legs once. 1039 02:39:22.970 --> 02:39:28.010 Please sit down as if you are drawing a line. 1040 02:39:28.010 --> 02:39:30.550 Please sit down as if you are drawing a line. 1041 02:39:30.550 --> 02:39:31.430 Can I raise my legs? 1042 02:39:31.430 --> 02:39:33.070 Please raise your legs once. 1043 02:39:33.070 --> 02:39:40.710 Please bring your right leg to the front of your hip joint. 1044 02:39:40.710 --> 02:39:42.950 Please raise your legs a little. 1045 02:39:42.950 --> 02:39:46.910 Please move your left leg from here. 1046 02:39:46.910 --> 02:39:53.160 Please move your left leg to the bottom. 1047 02:39:53.160 --> 02:39:58.380 Please move your left leg to the bottom as it is. 1048 02:39:58.380 --> 02:39:59.500 Yes, that's right. 1049 02:39:59.500 --> 02:40:02.900 Please turn your right hand back. 1050 02:40:03.380 --> 02:40:07.040 Please raise your left hand. 1051 02:40:07.040 --> 02:40:10.960 Please grab your right hand and shake it. 1052 02:40:10.960 --> 02:40:12.000 You can do it. 1053 02:40:12.000 --> 02:40:16.580 Please stretch your shoulders. 1054 02:40:16.580 --> 02:40:18.440 Please do this. 1055 02:40:18.440 --> 02:40:24.780 Please move your legs as far back as possible. 1056 02:40:24.780 --> 02:40:27.960 You are doing very well. 1057 02:40:27.960 --> 02:40:31.140 Please grab your legs firmly. 1058 02:40:31.140 --> 02:40:34.240 Please do this. 1059 02:40:34.240 --> 02:40:35.080 Please move your chest. 1060 02:40:35.080 --> 02:40:47.820 I want you to stretch your chest with a deep breath, so please take a deep breath and stretch your chest. 1061 02:40:47.820 --> 02:40:53.820 This is because there is no movement, so please take a deep breath. 1062 02:40:53.820 --> 02:41:00.690 It's a whole body unification. 1063 02:41:00.690 --> 02:41:10.270 Sometimes it's hard and it breaks, so please be more conscious of it. 1064 02:41:10.270 --> 02:41:12.270 Stretch and stretch your chest. 1065 02:41:12.270 --> 02:41:41.940 Your body is getting warmer and warmer. 1066 02:41:41.940 --> 02:41:44.940 Please be aware of the flow of the tendons. 1067 02:41:44.940 --> 02:41:47.940 Be aware of the stretch of the tendons. 1068 02:41:47.940 --> 02:41:51.940 Please stretch your back. 1069 02:41:51.940 --> 02:41:58.650 You are very good at this. 1070 02:41:58.650 --> 02:42:09.750 The tendons here are also stretched and very good. 1071 02:42:09.750 --> 02:42:12.750 The line is very beautiful. 1072 02:42:12.750 --> 02:42:27.350 Please stretch your hands as much as possible. 1073 02:42:27.350 --> 02:42:28.350 12 o'clock. 1074 02:42:28.350 --> 02:42:40.200 Only 30 minutes. 1075 02:42:40.200 --> 02:42:42.200 Please forget to stretch your chest. 1076 02:42:42.200 --> 02:42:49.540 Please take a deep breath. 1077 02:42:49.540 --> 02:43:14.800 Are you okay? 1078 02:43:14.800 --> 02:43:16.800 Did you do too much? 1079 02:43:16.800 --> 02:43:21.800 This is a difficult pose, so please take a deep breath. 1080 02:43:21.800 --> 02:43:25.800 I'm sweating, so I have to take a deep breath. 1081 02:43:25.800 --> 02:43:27.800 I'm sorry. 1082 02:43:27.800 --> 02:43:36.490 I'll do it slowly. 1083 02:43:36.490 --> 02:43:40.490 Depending on the person, you can't take a deep breath. 1084 02:43:40.490 --> 02:43:44.490 You can't take a deep breath because you lack water. 1085 02:43:44.490 --> 02:43:47.490 Please take a deep breath as much as possible. 1086 02:43:47.490 --> 02:43:48.490 Are you okay? 1087 02:43:48.490 --> 02:43:49.490 I'm okay. 1088 02:43:49.490 --> 02:43:51.490 Please change your posture. 1089 02:43:51.490 --> 02:43:57.490 Please move your legs to the side. 1090 02:43:57.490 --> 02:44:03.490 Please move your legs to the side a little more. 1091 02:44:03.490 --> 02:44:06.490 Please pull your legs toward your body. 1092 02:44:06.490 --> 02:44:09.490 At that time, raise your hands. 1093 02:44:09.490 --> 02:44:11.490 Please raise your hands. 1094 02:44:11.490 --> 02:44:13.490 Please raise your hands. 1095 02:44:13.490 --> 02:44:18.490 Please feel that you pull your legs in between your hands. 1096 02:44:18.490 --> 02:44:21.490 Please raise your hands. 1097 02:44:21.490 --> 02:44:24.490 Please lift your legs a little more. 1098 02:44:24.490 --> 02:44:25.490 Yes. 1099 02:44:25.490 --> 02:44:26.490 Like this. 1100 02:44:26.490 --> 02:44:27.490 Good. 1101 02:44:27.490 --> 02:44:31.490 Keep it like that. 1102 02:44:31.490 --> 02:44:33.490 Please keep doing this. 1103 02:44:33.490 --> 02:44:35.490 This기 1104 02:44:35.490 --> 02:44:39.490 It can make your body stretch. 1105 02:44:39.490 --> 02:44:40.490 It is important to the body. 1106 02:44:40.490 --> 02:44:42.490 It is important to the body. 1107 02:44:42.490 --> 02:44:52.490 Bend your arms as much as you can and focus on the flow of the movement. 1108 02:44:52.490 --> 02:44:55.490 You are getting used to it. 1109 02:44:55.490 --> 02:44:58.490 Your thighs are getting longer. 1110 02:44:58.490 --> 02:45:07.490 It's good to do it on the left and right, but it's hard to keep it if you're a beginner. 1111 02:45:07.490 --> 02:45:12.490 Focus on the flow of the movement. 1112 02:45:12.490 --> 02:45:16.490 It's like you're using your whole body. 1113 02:45:16.490 --> 02:45:18.490 You're doing great. 1114 02:45:18.490 --> 02:45:21.490 I'm going to help you like this. 1115 02:45:21.490 --> 02:45:27.490 I'm touching where you want me to be conscious of. 1116 02:45:27.490 --> 02:45:37.470 Please be conscious of both. 1117 02:45:37.470 --> 02:45:42.470 Your chest is a little stiff, so try not to curl up. 1118 02:45:42.470 --> 02:45:43.470 Try not to curl up. 1119 02:45:43.470 --> 02:45:48.510 Please be conscious of both. 1120 02:45:48.510 --> 02:45:56.980 I'm going to press your back. 1121 02:45:56.980 --> 02:45:58.980 Is it a little hard? 1122 02:45:58.980 --> 02:46:00.980 I'll do it lightly. 1123 02:46:00.980 --> 02:46:02.980 I'll keep it like this. 1124 02:46:02.980 --> 02:46:08.060 Can you breathe out after this? 1125 02:46:08.060 --> 02:46:09.060 Yes. 1126 02:46:09.060 --> 02:46:12.060 Did you forget to breathe in? 1127 02:46:12.060 --> 02:46:15.230 That's right. 1128 02:46:23.020 --> 02:46:30.500 Please be conscious of both. 1129 02:46:30.500 --> 02:46:37.500 Your thighs are getting longer and you're feeling great. 1130 02:46:37.500 --> 02:46:41.500 You can't stretch around here. 1131 02:46:41.500 --> 02:46:43.500 You usually can't. 1132 02:46:43.500 --> 02:46:47.000 You're in a good condition. 1133 02:46:47.000 --> 02:46:51.050 Please keep your back straight. 1134 02:46:51.050 --> 02:46:52.050 Yes. 1135 02:46:52.050 --> 02:46:55.050 You're doing great. 1136 02:46:55.050 --> 02:46:58.050 Please be conscious of both. 1137 02:46:58.050 --> 02:46:59.050 Good job. 1138 02:46:59.050 --> 02:47:00.050 Are you okay? 1139 02:47:00.050 --> 02:47:01.050 Yes, I'm okay. 1140 02:47:01.050 --> 02:47:05.050 Next, we're going to do a bend in front of your whole body. 1141 02:47:05.050 --> 02:47:15.520 Please look over there and stand on your knees. 1142 02:47:15.520 --> 02:47:20.520 Please open your knees as much as you can. 1143 02:47:20.520 --> 02:47:21.520 That's right. 1144 02:47:21.520 --> 02:47:29.520 Now, we're going to move our hands behind your back to your feet. 1145 02:47:29.520 --> 02:47:31.520 Don't just do it like this. 1146 02:47:31.520 --> 02:47:36.520 Imagine that you're stretching your body behind your back. 1147 02:47:36.520 --> 02:47:38.520 That's right. 1148 02:47:38.520 --> 02:47:39.520 That's right. 1149 02:47:39.520 --> 02:47:40.520 Are you okay? 1150 02:47:40.520 --> 02:47:41.520 Yes. 1151 02:47:41.520 --> 02:47:43.520 Now, put your hips in front of you. 1152 02:47:43.520 --> 02:47:44.520 That's the image. 1153 02:47:44.520 --> 02:47:46.520 That's right. 1154 02:47:46.520 --> 02:47:48.520 Please keep this posture as much as you can. 1155 02:47:48.520 --> 02:47:50.520 Please bend your knees. 1156 02:47:50.520 --> 02:47:55.520 Please be conscious of the balance around here. 1157 02:47:55.520 --> 02:47:58.520 Let's do it while relaxing. 1158 02:47:58.520 --> 02:48:00.520 Slowly. 1159 02:48:00.520 --> 02:48:01.520 Keep it. 1160 02:48:01.520 --> 02:48:04.520 It's important to keep it. 1161 02:48:04.520 --> 02:48:07.520 The hip joint is important. 1162 02:48:07.520 --> 02:48:12.660 Please be conscious of it. 1163 02:48:12.660 --> 02:48:14.660 Please be conscious of it. 1164 02:48:14.660 --> 02:48:16.660 Don't forget to breathe. 1165 02:48:17.660 --> 02:48:20.660 The hip joint is soft. 1166 02:48:20.660 --> 02:48:22.660 That's right. 1167 02:48:22.660 --> 02:48:24.660 Please take a deep breath. 1168 02:48:24.660 --> 02:48:29.130 It's better if you do it after you feel better. 1169 02:48:29.130 --> 02:48:30.130 That's right. 1170 02:48:30.130 --> 02:49:09.790 Okay. 1171 02:49:09.790 --> 02:49:13.070 It will cause your stomach to hurt. 1172 02:49:13.070 --> 02:49:17.630 It stimulates the movement. 1173 02:49:17.630 --> 02:49:24.240 I think it's good. 1174 02:49:24.240 --> 02:49:27.240 Please stand up. 1175 02:49:27.240 --> 02:49:31.130 Let's get ready. 1176 02:49:31.130 --> 02:49:32.130 Let's get ready. 1177 02:49:32.130 --> 02:49:36.180 Your body is moving. 1178 02:49:36.180 --> 02:49:37.180 Yes. 1179 02:49:37.180 --> 02:49:49.850 It's a bit embarrassing, but it's a good thing that you can relax your stomach. 1180 02:49:49.850 --> 02:49:58.230 Let's switch to the other side. 1181 02:49:58.230 --> 02:50:11.140 Bend your head and one leg to this leg. 1182 02:50:11.140 --> 02:50:13.140 That's right. 1183 02:50:13.140 --> 02:50:15.140 Slowly. 1184 02:50:15.140 --> 02:50:20.540 Let's do our best as it is. 1185 02:50:20.540 --> 02:50:22.540 Please relax. 1186 02:50:22.540 --> 02:50:27.890 This is a good way to get ready. 1187 02:50:27.890 --> 02:50:31.890 Please be aware of your hip joint. 1188 02:50:31.890 --> 02:50:36.890 This is a little softer than before, but it will stretch. 1189 02:50:36.890 --> 02:50:52.130 Please be aware of this area. 1190 02:50:52.130 --> 02:50:55.410 Don't forget to breathe. 1191 02:50:55.410 --> 02:50:58.410 Your hip joint is getting softer. 1192 02:50:58.410 --> 02:51:38.070 Did you have a good meal? 1193 02:51:38.070 --> 02:51:48.200 When your body gets hot, this kind of massage can be helpful. 1194 02:51:48.200 --> 02:52:12.180 Please relax. 1195 02:52:12.180 --> 02:52:16.180 Your body has become sensitive. 1196 02:52:16.180 --> 02:52:21.860 It's not able to control the pressure. 1197 02:52:21.860 --> 02:52:28.700 This is a common problem. 1198 02:52:28.700 --> 02:52:29.700 But your body has become hot.