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1
00:00:00,300 --> 00:00:07,573
（被下春药之后流汗发情）
（漏尿抽搐敏感瑜伽教室）
2
00:00:07,574 --> 00:00:10,209
（美之嶋惠理）
3
00:04:00,510 --> 00:04:05,210
你们好 你好 请多关照
4
00:04:14,440 --> 00:04:17,039
我是讲师赤仓 请多指教
5
00:04:17,040 --> 00:04:19,308
请多关照
6
00:04:19,310 --> 00:04:23,970
今天要进行的是
初学者也能做到的瑜伽
7
00:04:24,000 --> 00:04:29,410
在不勉强自己的范围内
舒服地伸展身体吧
8
00:04:29,720 --> 00:04:36,740
那么呢 为了容易流汗
请大家好好补充水分
9
00:04:56,510 --> 00:04:59,618
好了 可以了吗
10
00:04:59,620 --> 00:05:03,618
首先摆出燃脂的姿势
11
00:05:03,620 --> 00:05:08,140
把屁股肉垫着 用坐骨坐下吧
12
00:05:11,470 --> 00:05:17,359
然后慢慢吸气的同时
13
00:05:17,360 --> 00:05:22,530
把双手伸向天花板
14
00:05:22,750 --> 00:05:29,410
就这样让身体左右摇晃起来
15
00:05:33,850 --> 00:05:39,440
吸气的同时 向侧面倒下
16
00:05:41,330 --> 00:05:47,358
呼气 然后将另一只手也伸直
17
00:05:47,360 --> 00:05:51,510
缓缓地继续深呼吸
18
00:05:55,170 --> 00:06:00,520
那么慢慢放下来吧
19
00:06:03,340 --> 00:06:05,289
接着
20
00:06:05,290 --> 00:06:08,349
将身体的侧面拉长吧
21
00:06:08,350 --> 00:06:10,998
将另一边拉长
22
00:06:11,000 --> 00:06:14,759
往天花板拉伸
23
00:06:14,760 --> 00:06:16,540
缓慢地
24
00:06:16,670 --> 00:06:20,400
将侧面拉长
25
00:06:22,700 --> 00:06:28,060
继续深呼吸吧
26
00:06:29,440 --> 00:06:31,630
吸气
27
00:06:31,850 --> 00:06:34,470
呼气
28
00:06:36,500 --> 00:06:41,670
吸气 呼气
29
00:06:47,410 --> 00:06:50,720
下一次吸气时
30
00:06:51,730 --> 00:06:56,480
让身体坐回去
31
00:06:59,900 --> 00:07:01,849
换另一边
32
00:07:01,850 --> 00:07:05,160
把手往天花板上举
33
00:07:05,480 --> 00:07:09,110
按照自己的节奏侧屈身体
34
00:07:09,240 --> 00:07:13,430
尽量把视线对准天花板
35
00:07:14,350 --> 00:07:19,980
吸气 呼气
36
00:07:24,840 --> 00:07:31,080
吸气 呼气
37
00:07:34,500 --> 00:07:38,029
下一次吸气时
38
00:07:38,030 --> 00:07:43,660
慢慢的正回来
39
00:07:45,460 --> 00:07:47,890
那么 接下来
40
00:07:48,010 --> 00:07:51,600
要做合体前佛的姿势了
41
00:07:52,610 --> 00:07:56,570
把脚底伸直
42
00:07:58,830 --> 00:08:06,190
缓缓地 上半身倒下
43
00:08:08,030 --> 00:08:14,130
手尽量往前放
44
00:08:17,920 --> 00:08:22,670
保持这个姿势 吸气
45
00:08:23,360 --> 00:08:26,250
呼气
46
00:08:27,300 --> 00:08:30,039
缓慢地
47
00:08:30,040 --> 00:08:35,580
继续深呼吸吧
48
00:08:36,270 --> 00:08:39,300
吸气
49
00:08:40,310 --> 00:08:43,250
呼气
50
00:08:48,250 --> 00:08:55,719
舒展大腿关节 深呼吸
51
00:08:55,720 --> 00:08:58,480
吸气
52
00:09:00,550 --> 00:09:03,260
呼气
53
00:09:04,080 --> 00:09:08,180
身体坐回来
54
00:09:10,630 --> 00:09:13,089
有没有热起来呢
55
00:09:13,090 --> 00:09:17,660
那么 现在补充水分吧
56
00:09:43,420 --> 00:09:45,990
可以了吗
57
00:09:46,060 --> 00:09:48,198
那么
58
00:09:48,200 --> 00:09:51,560
身体趴起来吧
59
00:09:58,050 --> 00:10:02,470
接着 深呼吸
60
00:10:03,850 --> 00:10:09,950
吸气 背部也要伸展
61
00:10:10,400 --> 00:10:13,150
呼气
62
00:10:13,190 --> 00:10:17,570
然后就这样伸展背部
63
00:10:17,880 --> 00:10:20,170
摆出老虎的姿势
64
00:10:21,590 --> 00:10:24,210
再来一次
65
00:10:24,700 --> 00:10:27,180
吸气
66
00:10:30,740 --> 00:10:33,429
呼气
67
00:10:33,430 --> 00:10:37,860
拉伸后背
68
00:10:37,890 --> 00:10:42,488
感觉像是把肩膀和屁股
69
00:10:42,490 --> 00:10:47,890
抬到天花板上一样
70
00:10:50,570 --> 00:10:56,390
视线朝向斜上方
71
00:10:57,490 --> 00:11:00,380
再做一次吧
72
00:11:02,690 --> 00:11:05,910
身体弯曲起来
73
00:11:10,350 --> 00:11:13,110
呼气
74
00:11:14,630 --> 00:11:20,030
用力拉伸后背
75
00:11:29,580 --> 00:11:33,220
那么保持这个姿势
76
00:11:33,940 --> 00:11:39,210
拉伸左腿吧
77
00:11:43,090 --> 00:11:47,610
尽量把腿抬高一点
78
00:11:52,890 --> 00:11:57,410
就这样抬起来
79
00:11:58,510 --> 00:12:04,380
吸气 呼气
80
00:12:08,540 --> 00:12:11,710
吸气
81
00:12:13,000 --> 00:12:15,800
呼气
82
00:12:24,050 --> 00:12:30,570
缓慢地 把腿放下
83
00:12:33,430 --> 00:12:38,740
接着是另一条腿 试试看吧
84
00:12:43,880 --> 00:12:50,260
右腿抬起来
85
00:12:52,610 --> 00:12:57,780
高高抬起 往天花板上
86
00:12:57,860 --> 00:13:02,150
用力往上抬起
87
00:13:02,970 --> 00:13:09,490
吸气 呼气
88
00:13:10,730 --> 00:13:13,850
吸气
89
00:13:16,210 --> 00:13:18,960
呼气
90
00:13:22,380 --> 00:13:25,280
吸气
91
00:13:26,280 --> 00:13:28,940
呼气
92
00:13:38,590 --> 00:13:44,830
把腿慢慢放下来吧
93
00:13:46,020 --> 00:13:48,849
身体也放松了吧
94
00:13:48,850 --> 00:13:52,300
稍微补充点水分吧
95
00:14:14,950 --> 00:14:18,500
那么继续开始吧
96
00:14:19,920 --> 00:14:22,540
现在伸展
97
00:14:26,520 --> 00:14:30,179
右手像这样
98
00:14:30,180 --> 00:14:33,820
左手举过头顶
99
00:14:34,870 --> 00:14:36,919
就这样
100
00:14:36,920 --> 00:14:41,620
把头歪向右侧
101
00:14:51,360 --> 00:14:58,150
侧腰的淋巴结就会受到刺激
102
00:15:00,600 --> 00:15:06,280
保持这样继续呼吸吧
103
00:15:07,610 --> 00:15:13,710
吸气 呼气
104
00:15:15,560 --> 00:15:18,500
吸气
105
00:15:19,830 --> 00:15:22,070
呼气
106
00:15:26,520 --> 00:15:29,730
吸气
107
00:15:31,160 --> 00:15:36,499
慢慢回到趴起来的姿势
108
00:15:36,500 --> 00:15:37,120
慢慢回到趴起来的姿势
109
00:15:46,530 --> 00:15:51,890
手也缓缓地让身体
110
00:15:54,430 --> 00:15:58,020
把肚子贴在地板上
111
00:15:58,740 --> 00:16:02,290
能做到的人
112
00:16:02,690 --> 00:16:07,939
就慢慢把身体
113
00:16:07,940 --> 00:16:14,640
往前方伸展开来吧
114
00:16:23,130 --> 00:16:26,020
吸气
115
00:16:27,310 --> 00:16:33,120
吸气 呼气
116
00:16:35,620 --> 00:16:37,950
吸气
117
00:16:39,330 --> 00:16:41,950
呼气
118
00:16:45,050 --> 00:16:50,860
这个姿势有助于缓解腰痛
119
00:16:52,570 --> 00:16:58,200
吸气 呼气
120
00:17:00,370 --> 00:17:06,510
那么就这样把腿
121
00:17:07,660 --> 00:17:10,790
把一条腿弯曲
122
00:17:16,160 --> 00:17:23,510
把腿骨用力压到地板上
123
00:17:26,840 --> 00:17:29,040
骨盆
124
00:17:29,160 --> 00:17:33,220
也能改善骨盆的歪斜
125
00:17:33,990 --> 00:17:36,190
吸气
126
00:17:37,660 --> 00:17:40,090
呼气
127
00:17:47,880 --> 00:17:51,790
如果觉得难受
就不要勉强自己保持姿势了
128
00:17:52,100 --> 00:17:54,630
呼气
129
00:17:56,560 --> 00:17:59,180
吸气
130
00:18:01,720 --> 00:18:04,430
呼气
131
00:18:05,200 --> 00:18:10,460
接下来请把另一条腿
也弯曲成同样的角度
132
00:18:16,950 --> 00:18:19,840
呼气
133
00:18:23,730 --> 00:18:26,390
吸气
134
00:18:27,910 --> 00:18:30,570
呼气
135
00:18:32,600 --> 00:18:35,680
吸气
136
00:18:39,010 --> 00:18:41,580
呼气
137
00:18:46,670 --> 00:18:54,770
接着身体慢慢再趴起来吧
138
00:18:59,910 --> 00:19:03,019
就这样把手往前伸直
139
00:19:03,020 --> 00:19:06,240
就像猫伸懒腰的姿势一样
140
00:19:07,110 --> 00:19:12,090
能做到的人 把脸贴在地板上
141
00:19:13,750 --> 00:19:19,050
将视线 看向前方吧
142
00:19:19,780 --> 00:19:22,030
就是这样
143
00:19:31,350 --> 00:19:34,330
吸气
144
00:19:35,940 --> 00:19:38,510
呼气
145
00:19:39,240 --> 00:19:42,040
吸气
146
00:19:44,910 --> 00:19:47,520
呼气
147
00:19:57,960 --> 00:20:02,340
再继续深呼吸吧
148
00:20:10,960 --> 00:20:13,390
缓慢地
149
00:20:13,790 --> 00:20:16,590
身体再趴起来
150
00:20:17,180 --> 00:20:21,408
很好 补充一下水分吧
151
00:20:21,410 --> 00:20:25,510
身体开始发热了吧
152
00:20:44,720 --> 00:20:46,629
老师
153
00:20:46,630 --> 00:20:49,599
我的身体好热
154
00:20:49,600 --> 00:20:51,729
出了不少汗呢
155
00:20:51,730 --> 00:20:54,519
流了好多汗
156
00:20:54,520 --> 00:21:00,559
身体内部代谢加快
血液循环变好
157
00:21:00,560 --> 00:21:06,869
就这样多摄取水分
多多流汗吧 一起加油
158
00:21:06,870 --> 00:21:09,070
好的
159
00:21:09,940 --> 00:21:13,110
那么请站起来
160
00:21:13,510 --> 00:21:16,180
双脚张开与肩同宽
161
00:21:16,670 --> 00:21:20,630
然后把一条腿
162
00:21:20,810 --> 00:21:24,709
拾起来到大腿侧面
差不多的位置
163
00:21:24,710 --> 00:21:27,510
保持平衡
164
00:21:31,390 --> 00:21:34,639
靠向大腿内侧
165
00:21:34,640 --> 00:21:37,680
脚跟贴在大腿内侧
166
00:21:42,210 --> 00:21:46,500
就这样双手合十放在胸前
167
00:21:46,810 --> 00:21:49,570
拾头向上
168
00:21:50,990 --> 00:21:53,840
就这样保持平衡吧
169
00:21:55,360 --> 00:21:58,060
只要看着我这一步
170
00:21:58,240 --> 00:22:01,668
集中精神做下去就好了
171
00:22:01,670 --> 00:22:03,669
呼出气的时候
172
00:22:03,670 --> 00:22:08,750
就像现在这样继续深呼吸吧
173
00:22:10,400 --> 00:22:12,650
吸气
174
00:22:21,780 --> 00:22:24,300
呼气
175
00:22:24,850 --> 00:22:28,340
这个姿势就很不错了
176
00:22:34,740 --> 00:22:37,450
不用勉强自己
177
00:22:38,640 --> 00:22:40,679
你出了很多汗呢
178
00:22:40,680 --> 00:22:44,119
屁股这里 没事吗
179
00:22:44,120 --> 00:22:46,360
我没事
180
00:22:47,930 --> 00:22:50,680
手再伸直一点
181
00:22:50,900 --> 00:22:53,470
再往前一点点吧
182
00:22:54,520 --> 00:22:59,040
姿势不错 手再伸直点
183
00:23:02,320 --> 00:23:04,710
我没事的
184
00:23:05,390 --> 00:23:07,938
是这样 感觉很不错
185
00:23:07,940 --> 00:23:10,359
就保持这个姿势吧
186
00:23:10,360 --> 00:23:12,550
好的
187
00:23:17,460 --> 00:23:21,420
大家都做的很好呢
188
00:23:22,520 --> 00:23:26,798
那么 继续吸气
189
00:23:26,800 --> 00:23:29,970
就把你的手放下来吧
190
00:23:30,140 --> 00:23:33,920
很好 脚也一起放下吧
191
00:23:35,060 --> 00:23:37,960
那么接下来
192
00:23:38,410 --> 00:23:43,990
一条腿往前跨
193
00:23:46,630 --> 00:23:49,470
是的 用力往前迈一步
194
00:23:51,040 --> 00:23:57,090
后腿用力向前迈一大步
195
00:24:00,190 --> 00:24:08,790
双手张开 上半身就这样
196
00:24:10,730 --> 00:24:13,530
碰到大腿
197
00:24:13,980 --> 00:24:18,030
单手撑地
198
00:24:19,320 --> 00:24:24,720
眼睛看向地板
199
00:24:27,540 --> 00:24:32,010
继续深呼吸
200
00:24:34,230 --> 00:24:36,890
吸气
201
00:24:37,660 --> 00:24:40,140
呼气
202
00:24:43,100 --> 00:24:46,130
吸气
203
00:24:47,930 --> 00:24:50,770
呼气
204
00:24:55,730 --> 00:24:58,620
吸气
205
00:25:00,420 --> 00:25:04,610
大腿后侧有伸展到吗
206
00:25:08,730 --> 00:25:11,950
吸气
207
00:25:17,000 --> 00:25:19,990
呼气
208
00:25:22,570 --> 00:25:28,070
缓慢起身
209
00:25:30,230 --> 00:25:36,750
接下来
另一边再重复一遍刚才的动作
210
00:25:37,200 --> 00:25:41,670
这次左手放在小腿上
211
00:25:43,470 --> 00:25:47,048
右手举向天花板
212
00:25:47,050 --> 00:25:49,150
眼睛向下看
213
00:25:49,830 --> 00:25:52,350
吸气
214
00:25:54,480 --> 00:25:57,650
呼气
215
00:26:05,850 --> 00:26:08,610
吸气
216
00:26:09,240 --> 00:26:11,530
呼气
217
00:26:16,770 --> 00:26:19,570
吸气
218
00:26:21,230 --> 00:26:23,790
呼气
219
00:26:25,400 --> 00:26:28,329
在下一次呼吸时
220
00:26:28,330 --> 00:26:33,360
缓慢起身
221
00:26:36,690 --> 00:26:43,950
那么接下来
就以两人一组的形式进行瑜伽
222
00:26:44,030 --> 00:26:48,780
那么这边这位和那边那位
请多指教了
223
00:26:50,810 --> 00:27:01,180
那么这边的这位 拜托了
224
00:27:02,320 --> 00:27:04,660
没问题吗
225
00:27:06,780 --> 00:27:09,260
你出了很多汗呢
226
00:27:09,380 --> 00:27:13,279
全身的代谢
身体的锻炼开始了
227
00:27:13,280 --> 00:27:15,670
那么就开始吧
228
00:27:17,090 --> 00:27:23,470
那么 一只脚和一个肩膀
对了呢
229
00:27:26,330 --> 00:27:29,489
脚向前一大步
230
00:27:29,490 --> 00:27:33,080
后腿向后大大地迈一步
231
00:27:33,210 --> 00:27:37,350
后腿嘛 对了
就像外侧那样呢
232
00:27:39,200 --> 00:27:42,700
前膝弯曲
233
00:27:43,150 --> 00:27:48,529
手合在一起
234
00:27:48,530 --> 00:27:52,080
举起手 很好
235
00:27:55,130 --> 00:28:01,830
就这样弯曲着双腿
把后腿伸直
236
00:28:02,980 --> 00:28:05,170
视线保持前后一致
237
00:28:05,950 --> 00:28:12,560
搭档就按着手不要弯曲
238
00:28:12,680 --> 00:28:16,640
对 手不要弯下去了
239
00:28:25,500 --> 00:28:32,200
看起来很努力 真是辛苦呢
240
00:28:38,130 --> 00:28:43,020
请伸出手来 请伸出手来
241
00:28:46,910 --> 00:28:51,129
在膝盖还没有向前伸之前
没问题吗
242
00:28:51,130 --> 00:28:53,380
我没事
243
00:28:54,290 --> 00:28:57,180
手肘也要好好地伸直
244
00:28:58,190 --> 00:29:03,209
再稍微把膝盖弯曲一点
就是这样
245
00:29:03,210 --> 00:29:06,010
真是辛苦呢
246
00:29:06,270 --> 00:29:08,750
身体也热起来了
247
00:29:13,890 --> 00:29:16,489
把脚再
248
00:29:16,490 --> 00:29:18,948
你没事吧
249
00:29:18,950 --> 00:29:21,240
向前
250
00:29:26,570 --> 00:29:29,970
然后后面的脚
251
00:29:33,720 --> 00:29:35,920
你没事吧
252
00:29:40,030 --> 00:29:45,710
请把脚 尽量不要弯曲
253
00:29:45,980 --> 00:29:48,299
把脚尖朝外侧
254
00:29:48,300 --> 00:29:52,730
后面那只脚的脚尖向外侧
255
00:29:53,500 --> 00:29:55,700
很好
256
00:29:56,060 --> 00:29:57,908
那么
257
00:29:57,910 --> 00:30:00,329
这样可以吗 是的
258
00:30:00,330 --> 00:30:05,220
身体已经有效果了 请加油吧
259
00:30:07,670 --> 00:30:10,190
做的很不错
260
00:30:12,360 --> 00:30:14,830
很好 没事吧
261
00:30:16,950 --> 00:30:19,150
身体会有感觉的
262
00:30:36,600 --> 00:30:39,820
等一下 手不可以放下来
263
00:31:37,670 --> 00:31:39,860
很好
264
00:31:51,970 --> 00:31:55,190
这边没问题吗 没问题
265
00:31:56,800 --> 00:31:59,140
比刚刚做的更好呢
266
00:31:59,540 --> 00:32:02,850
而且代谢也变得非常快
267
00:32:04,600 --> 00:32:06,828
感觉不错
268
00:32:06,830 --> 00:32:09,070
做得很好
269
00:32:28,660 --> 00:32:33,040
大家都做得非常好
270
00:32:33,210 --> 00:32:39,149
那么接下来要换个姿势了
271
00:32:39,150 --> 00:32:40,179
是的
272
00:32:40,180 --> 00:32:45,340
在那之前先好好补充水分吧
273
00:33:05,670 --> 00:33:08,290
没问题吗
274
00:33:09,990 --> 00:33:17,850
那么 刚才的匍匐姿势
摆出老虎趴动作
275
00:33:19,510 --> 00:33:27,588
就是以这种弯腰驼背的姿势
276
00:33:27,590 --> 00:33:32,509
作为辅助的那一方
277
00:33:32,510 --> 00:33:38,878
需要帮忙摆出
屁股翘起来的姿势
278
00:33:38,880 --> 00:33:45,900
为了方便放松
这边请帮忙支撑一下这边
279
00:33:49,460 --> 00:33:54,730
确认一下这里有没有凹陷进去
280
00:33:54,850 --> 00:33:57,589
看看屁股有抬起来吗
281
00:33:57,590 --> 00:33:59,880
要开始了
282
00:34:03,350 --> 00:34:05,550
保持好
283
00:34:07,340 --> 00:34:09,730
用力往下压
284
00:34:52,670 --> 00:34:54,860
就是这样
285
00:35:21,830 --> 00:35:25,280
接着就是这个伸展姿势了
286
00:35:30,980 --> 00:35:35,500
把上臂 前侧贴在地板上
287
00:35:36,650 --> 00:35:39,220
支撑住吧
288
00:36:00,380 --> 00:36:04,710
脚再稍微往后一点
289
00:36:08,180 --> 00:36:13,120
然后眼睛向上看的感觉
290
00:36:14,450 --> 00:36:16,690
就是这样
291
00:36:38,040 --> 00:36:40,280
等一下
292
00:39:03,490 --> 00:39:06,290
不要这样
293
00:40:24,430 --> 00:40:26,630
好厉害
294
00:42:16,400 --> 00:42:20,809
大家 都流了不少汗呢
295
00:42:20,810 --> 00:42:25,050
请补充水分
296
00:43:22,210 --> 00:43:24,910
请住手
297
00:59:08,280 --> 00:59:10,800
不行
298
01:14:04,660 --> 01:14:08,390
不行了 射了
299
01:14:11,770 --> 01:14:15,500
射了 我射了
300
01:16:28,070 --> 01:16:32,500
下次见面时 你可要期待哦
301
01:18:58,070 --> 01:19:03,470
你们好 你好
302
01:19:08,850 --> 01:19:13,719
今天我们要做的是
提升臀部线条的瑜伽
303
01:19:13,720 --> 01:19:16,279
让我们一起练出美臀吧
304
01:19:16,280 --> 01:19:18,369
好的
305
01:19:18,370 --> 01:19:23,810
首先 从补充水分开始
306
01:19:26,400 --> 01:19:30,780
多喝点水 多流点汗吧
307
01:19:39,680 --> 01:19:46,520
接着把屁股肉拨开
然后像这样盘腿坐下
308
01:19:50,830 --> 01:19:57,300
然后双手合十
309
01:19:58,580 --> 01:20:01,879
两掌相贴
310
01:20:01,880 --> 01:20:04,170
左右摇晃
311
01:20:04,430 --> 01:20:07,330
呼吸要均匀
312
01:20:08,380 --> 01:20:14,290
缓缓地摇动身体吧
313
01:20:19,160 --> 01:20:23,260
放松肩膀
314
01:20:23,850 --> 01:20:26,460
呼气
315
01:20:27,380 --> 01:20:30,450
吸气
316
01:20:37,640 --> 01:20:40,419
呼气
317
01:20:40,420 --> 01:20:45,690
回归到正中位置
318
01:20:46,230 --> 01:20:49,198
吸气
319
01:20:49,200 --> 01:20:54,320
呼气的同时 慢慢把手放下来
320
01:20:58,400 --> 01:21:00,119
那么
321
01:21:00,120 --> 01:21:03,520
用四肢趴地的姿势
322
01:21:03,970 --> 01:21:07,560
把腿变成弯曲这样子
323
01:21:12,930 --> 01:21:14,599
就这样
324
01:21:14,600 --> 01:21:20,010
屁股贴在跟腱上那样的感觉
325
01:21:21,150 --> 01:21:24,560
奶子请贴在地上
326
01:21:29,000 --> 01:21:35,700
就那样 上半身向前滑动
327
01:21:37,550 --> 01:21:40,580
腿慢慢张开
328
01:21:46,230 --> 01:21:50,980
一边吸气 上半身滑动
329
01:21:55,290 --> 01:21:57,469
呼气
330
01:21:57,470 --> 01:22:02,640
用力把腿张开
上半身向前滑动
331
01:22:06,430 --> 01:22:09,700
继续舒服起来
332
01:22:10,430 --> 01:22:13,500
用后跟顶住屁股
333
01:22:25,700 --> 01:22:30,069
接下来 吸气
334
01:22:30,070 --> 01:22:35,380
上半身往前滑动
335
01:22:37,360 --> 01:22:40,160
屁股顶到脚后跟
336
01:22:41,910 --> 01:22:45,870
股关节有在伸展吗
337
01:22:52,130 --> 01:22:56,510
上半身往前滑动
338
01:22:59,700 --> 01:23:03,060
这里缓慢地深呼吸
339
01:23:04,530 --> 01:23:07,100
吸气
340
01:23:07,780 --> 01:23:10,900
呼气
341
01:23:16,000 --> 01:23:18,710
吸气
342
01:23:20,550 --> 01:23:23,400
呼气
343
01:23:25,940 --> 01:23:28,500
吸气
344
01:23:30,770 --> 01:23:33,100
呼气
345
01:23:38,150 --> 01:23:42,300
在此同时上半身扭动
346
01:23:48,650 --> 01:23:54,700
接着把其中一条腿伸直
347
01:23:55,050 --> 01:23:59,810
抬起小腿把腿伸直
348
01:24:06,010 --> 01:24:09,190
就这样保持住
349
01:24:09,870 --> 01:24:12,250
吸气
350
01:24:13,490 --> 01:24:16,520
呼气
351
01:24:17,760 --> 01:24:20,380
吸气
352
01:24:22,040 --> 01:24:24,420
呼气
353
01:24:25,520 --> 01:24:30,438
舒服地伸展双腿吧
354
01:24:30,440 --> 01:24:33,060
吸气
355
01:24:35,090 --> 01:24:37,700
呼气
356
01:24:39,540 --> 01:24:44,620
另一条腿也伸直了
357
01:24:53,010 --> 01:24:57,620
慢慢把腿抬起来
358
01:24:59,050 --> 01:25:03,150
把腿抬起来 保持住
359
01:25:05,460 --> 01:25:08,860
有感觉到脚底在拉伸吗
360
01:25:09,540 --> 01:25:12,340
吸气
361
01:25:13,440 --> 01:25:15,780
呼气
362
01:25:17,950 --> 01:25:20,520
吸气
363
01:25:21,530 --> 01:25:24,510
呼气
364
01:25:31,000 --> 01:25:33,470
吸气
365
01:25:35,320 --> 01:25:37,980
呼气
366
01:25:42,470 --> 01:25:45,040
吸气
367
01:25:47,020 --> 01:25:54,420
呼气 慢慢把腿放下来
368
01:25:58,680 --> 01:26:00,970
接下来
369
01:26:04,580 --> 01:26:12,670
接下来 弯曲一边的腿
伸直另一边的腿
370
01:26:15,160 --> 01:26:22,240
继续拉伸一侧身体与腿部
371
01:26:23,150 --> 01:26:27,950
延展下去 伸直双腿
372
01:26:30,210 --> 01:26:32,550
吸气
373
01:26:35,090 --> 01:26:38,170
呼气
374
01:26:43,450 --> 01:26:46,010
吸气
375
01:26:49,670 --> 01:26:52,420
呼气
376
01:27:03,830 --> 01:27:10,300
这只手往一边拉伸
377
01:27:17,720 --> 01:27:23,170
身体一边有在拉伸吗
378
01:27:23,660 --> 01:27:26,320
吸气
379
01:27:28,960 --> 01:27:31,419
一边呼气
380
01:27:31,420 --> 01:27:36,170
身体慢慢坐回来
381
01:27:39,030 --> 01:27:44,710
那么另一条腿也一样
382
01:27:45,910 --> 01:27:53,030
膝盖弯曲 单腿伸直
383
01:27:55,850 --> 01:28:01,559
手握住脚
384
01:28:01,560 --> 01:28:07,330
身体慢慢倒下
385
01:28:15,490 --> 01:28:17,719
身体往侧面
386
01:28:17,720 --> 01:28:23,848
尽情地吸进去氧气吧
387
01:28:23,850 --> 01:28:26,420
吸进去
388
01:28:27,700 --> 01:28:30,500
呼气
389
01:28:39,730 --> 01:28:46,710
把手往上举起来
身体往侧边拉伸
390
01:28:49,020 --> 01:28:51,820
让身体侧面
391
01:28:52,780 --> 01:28:59,200
吸收很多氧气吧
392
01:28:59,790 --> 01:29:02,590
吸气
393
01:29:03,230 --> 01:29:06,260
呼气
394
01:29:08,110 --> 01:29:10,910
吸气
395
01:29:12,520 --> 01:29:15,270
呼气
396
01:29:19,760 --> 01:29:22,980
吸气
397
01:29:27,240 --> 01:29:30,180
吸气
398
01:29:31,930 --> 01:29:34,400
呼气
399
01:29:36,430 --> 01:29:40,580
身体的侧面 伸展开了吗
400
01:29:45,400 --> 01:29:52,330
让身体舒服地伸展开来吧
401
01:30:02,950 --> 01:30:05,290
吸气
402
01:30:06,020 --> 01:30:08,680
呼气
403
01:30:09,780 --> 01:30:12,250
吸气
404
01:30:13,120 --> 01:30:15,600
呼气
405
01:30:18,140 --> 01:30:20,940
吸气
406
01:30:21,810 --> 01:30:24,330
呼气
407
01:30:32,070 --> 01:30:37,470
一边呼气 缓缓起身
408
01:30:37,830 --> 01:30:40,630
手也放下来吧
409
01:30:46,840 --> 01:30:51,170
那么开始补充水分了
410
01:30:53,380 --> 01:30:55,670
很热吧
411
01:30:59,610 --> 01:31:03,240
大量地流汗吧
412
01:31:14,560 --> 01:31:18,240
接着是立姿
413
01:31:18,790 --> 01:31:26,079
腿张开比肩宽一些
414
01:31:26,080 --> 01:31:29,900
稍微向外踮脚尖
415
01:31:33,690 --> 01:31:36,120
手向上举
416
01:31:36,300 --> 01:31:41,560
就这样 缓缓将屁股下沉
417
01:31:42,800 --> 01:31:44,889
这个时候
418
01:31:44,890 --> 01:31:48,509
膝盖不要比脚尖更突出
419
01:31:48,510 --> 01:31:55,630
就像是把屁股
垂直地放在地板上一样
420
01:31:56,540 --> 01:31:59,810
是的 就是这样
421
01:32:01,880 --> 01:32:06,590
现在保持这个姿势一会吧
422
01:32:08,060 --> 01:32:12,210
把屁股尽可能往下放
423
01:32:13,400 --> 01:32:17,908
就这样努力维持住吧
424
01:32:17,910 --> 01:32:20,890
深呼吸
425
01:32:22,640 --> 01:32:25,300
吸气
426
01:32:28,490 --> 01:32:32,730
就这样 继续吸气
427
01:32:33,140 --> 01:32:35,750
呼气
428
01:32:40,100 --> 01:32:42,770
吸气
429
01:32:44,380 --> 01:32:46,810
呼气
430
01:32:52,040 --> 01:32:57,950
把屁股稍微往内侧靠一点
431
01:32:59,140 --> 01:33:01,530
吸气
432
01:33:02,530 --> 01:33:05,060
呼气
433
01:33:07,320 --> 01:33:10,490
请继续加油吧
434
01:33:13,680 --> 01:33:16,430
吸气
435
01:33:17,950 --> 01:33:20,710
呼气
436
01:33:24,870 --> 01:33:29,480
很好 就是这样
437
01:33:30,580 --> 01:33:33,430
吸气
438
01:33:35,090 --> 01:33:37,700
呼气
439
01:33:42,570 --> 01:33:45,370
吸气
440
01:33:49,530 --> 01:33:52,430
呼气
441
01:33:52,640 --> 01:33:57,580
吸气 呼气
442
01:33:59,330 --> 01:34:06,450
就这样 屁股往下压
443
01:34:08,250 --> 01:34:11,190
维持这个姿势
444
01:34:11,540 --> 01:34:16,200
双肘合掌贴在膝盖内侧
445
01:34:17,910 --> 01:34:22,739
保持这个姿势
446
01:34:22,740 --> 01:34:28,320
吸气 呼气
447
01:34:30,210 --> 01:34:33,290
吸气
448
01:34:33,700 --> 01:34:37,290
扩张股关节
449
01:34:39,640 --> 01:34:44,530
矫正骨盆的歪曲吧
450
01:34:56,780 --> 01:35:03,800
吸气 耻骨用力 吸气
451
01:35:06,900 --> 01:35:09,380
呼气
452
01:35:15,310 --> 01:35:18,110
吸气
453
01:35:19,620 --> 01:35:22,290
呼气
454
01:35:28,120 --> 01:35:31,250
吸气
455
01:35:33,370 --> 01:35:35,969
呼气
456
01:35:35,970 --> 01:35:39,140
注意不要让上下半身脱节
457
01:35:40,010 --> 01:35:42,260
吸气
458
01:35:44,420 --> 01:35:46,950
呼气
459
01:35:53,480 --> 01:35:55,820
吸气
460
01:35:57,890 --> 01:36:02,909
一边呼气一边放下屁股
461
01:36:02,910 --> 01:36:05,240
休息一下
462
01:36:09,460 --> 01:36:15,270
接下来 换到侧面姿势
463
01:36:16,650 --> 01:36:19,040
仰面躺下去
464
01:36:21,340 --> 01:36:27,020
腿要张开的比肩膀要宽
465
01:36:27,750 --> 01:36:30,510
仰面躺下去
466
01:36:32,670 --> 01:36:36,299
就这样把屁股
467
01:36:36,300 --> 01:36:41,880
慢慢抬起来吧
468
01:36:45,720 --> 01:36:53,630
尽力把屁股往上抬吧
469
01:36:56,730 --> 01:37:03,710
就这样保持姿势 继续深呼吸
470
01:37:04,350 --> 01:37:09,100
膝盖到肩膀呈一条斜线
471
01:37:12,290 --> 01:37:14,950
吸气
472
01:37:16,370 --> 01:37:18,710
呼气
473
01:37:20,320 --> 01:37:23,080
吸气
474
01:37:24,080 --> 01:37:26,610
呼气
475
01:37:28,870 --> 01:37:34,730
吸气 呼气
476
01:37:37,320 --> 01:37:40,170
吸气
477
01:37:42,890 --> 01:37:45,550
呼气
478
01:37:47,680 --> 01:37:51,669
应该感觉屁股开始收紧了吧
479
01:37:51,670 --> 01:37:54,190
再稍微努力一下吧
480
01:37:55,520 --> 01:37:58,320
吸气
481
01:38:00,260 --> 01:38:02,970
呼气
482
01:38:06,070 --> 01:38:08,770
吸气
483
01:38:10,290 --> 01:38:18,620
加油 再把屁股抬高一点
保持这个姿势
484
01:38:24,270 --> 01:38:27,260
继续深呼吸
485
01:38:28,960 --> 01:38:32,090
吸气
486
01:38:34,900 --> 01:38:37,330
呼气
487
01:38:46,650 --> 01:38:49,550
吸气
488
01:38:52,830 --> 01:38:55,860
吸气
489
01:38:56,270 --> 01:39:01,189
呼气的同时 慢慢来
490
01:39:01,190 --> 01:39:06,759
像背骨一根根地接触地板一样
491
01:39:06,760 --> 01:39:10,400
屁股缓缓坐下去
492
01:39:12,940 --> 01:39:16,110
慢慢深呼吸
493
01:39:16,930 --> 01:39:20,340
吸气
494
01:39:21,020 --> 01:39:23,590
呼气
495
01:39:24,080 --> 01:39:32,460
吸气 一边呼气 慢慢起身吧
496
01:39:33,090 --> 01:39:37,240
各位应该口渴了
497
01:39:39,730 --> 01:39:44,070
补充水分 没事吧 睡着了吗
498
01:39:44,890 --> 01:39:47,600
是会有点困呢
499
01:39:48,600 --> 01:39:50,940
补充水分吧
500
01:39:54,830 --> 01:39:57,400
补充水分吧
501
01:39:59,700 --> 01:40:06,389
接下来
再次两人一组进行瑜伽
502
01:40:06,390 --> 01:40:12,379
那么 请这边这位和这位
拜托了
503
01:40:12,380 --> 01:40:15,090
这位和这位
504
01:40:15,820 --> 01:40:18,480
那就拜托了
505
01:40:19,440 --> 01:40:24,800
那么 把腿张开到
比肩膀宽一点的位置
506
01:40:25,990 --> 01:40:30,230
接着把手放在身后
507
01:40:32,070 --> 01:40:35,698
缓慢前屈
508
01:40:35,700 --> 01:40:41,790
各组的另一人
请绕到背后扶住她的手吧
509
01:40:42,290 --> 01:40:48,290
是的 尽可能伸直手臂
到这里来
510
01:40:49,720 --> 01:40:50,969
没错
511
01:40:50,970 --> 01:40:54,190
尽可能地向前弯腰
512
01:41:02,310 --> 01:41:06,780
这个姿势能缓解肩周炎
513
01:41:11,450 --> 01:41:13,790
怎么样
514
01:41:14,240 --> 01:41:16,950
要好好用手扶着
515
01:41:17,030 --> 01:41:20,380
像这样抬起来
516
01:41:22,090 --> 01:41:23,669
很好
517
01:41:23,670 --> 01:41:27,400
尽量伸直膝盖
518
01:41:27,890 --> 01:41:30,370
已经做到了
519
01:41:50,050 --> 01:41:52,369
手再往上一点
520
01:41:52,370 --> 01:41:54,700
对了
521
01:41:55,200 --> 01:41:59,390
可以 就是这样
522
01:43:28,640 --> 01:43:35,710
那么 继续做下一个姿势
523
01:43:39,550 --> 01:43:46,300
把一条腿往前伸
另一条腿往后缩
524
01:43:49,490 --> 01:43:50,699
然后
525
01:43:50,700 --> 01:43:55,989
双手合十 朝着天花板
526
01:43:55,990 --> 01:44:00,880
就这样把前面的那条腿
弯曲膝盖
527
01:44:01,610 --> 01:44:04,410
那么 搭档抓住她的肩膀
528
01:44:04,440 --> 01:44:07,850
确保双手高举过顶
529
01:44:08,200 --> 01:44:14,670
手往天花板上举起来
牢牢地支撑住她
530
01:44:21,810 --> 01:44:26,190
让双手合十
531
01:44:30,360 --> 01:44:33,200
看着前面
532
01:44:34,770 --> 01:44:37,100
很好
533
01:46:04,860 --> 01:46:07,150
你跟我来
534
01:46:24,270 --> 01:46:26,610
就选这里做了
535
01:47:20,510 --> 01:47:23,030
张开这里
536
01:47:23,390 --> 01:47:25,680
很好
537
01:47:26,410 --> 01:47:29,210
上半身往前滑动
538
01:47:29,850 --> 01:47:32,140
很累吗
539
01:48:38,250 --> 01:48:42,170
你安静一点啦 不要叫出声
540
01:49:20,700 --> 01:49:22,990
是这样
541
01:57:53,020 --> 01:57:55,270
你怎么了
542
01:57:56,740 --> 01:58:00,829
想要 想要 还不能给你
543
01:58:00,830 --> 01:58:03,210
想要这个
544
01:58:03,520 --> 01:58:06,740
你要舒服起来给我看
545
02:03:19,500 --> 02:03:21,920
再舔的激烈一点
546
02:04:05,560 --> 02:04:07,900
射了
547
02:04:10,860 --> 02:04:13,240
全都喝掉
548
02:04:15,970 --> 02:04:19,460
嘴巴张开给我看看
549
02:04:31,110 --> 02:04:33,440
咽下去
550
02:04:40,440 --> 02:04:46,260
咽下去
给我看看有没有咽下去
551
02:04:49,080 --> 02:04:54,110
你怎么这里 我还想要
552
02:05:03,610 --> 02:05:05,950
你就待在这里吧
553
02:05:08,300 --> 02:05:10,640
下次见
554
02:07:18,610 --> 02:07:23,780
为什么上次把我扔下了
555
02:07:26,700 --> 02:07:31,630
竟然做出那种事 最差劲了
556
02:07:35,068 --> 02:07:40,008
我最讨厌做这种事的人了
557
02:09:25,020 --> 02:09:32,190
今天一定要好好疼爱我
558
02:09:44,810 --> 02:09:47,448
真的明白了吗
559
02:09:47,450 --> 02:09:49,078
你好
560
02:09:49,080 --> 02:09:52,440
你好 你好
561
02:09:56,510 --> 02:09:58,610
老师 在
562
02:09:58,690 --> 02:10:03,630
抱歉 我突然想起有点急事
563
02:10:03,710 --> 02:10:06,218
抱歉 我现在可以先走吗
564
02:10:06,220 --> 02:10:09,480
我明白了
那么下次再请多指教啦
565
02:10:09,510 --> 02:10:12,870
好的 抱歉 我先失陪了
566
02:10:16,340 --> 02:10:17,688
那么
567
02:10:17,690 --> 02:10:21,700
我们继续做昨天的姿势吧
568
02:10:22,980 --> 02:10:27,450
就这样坐好拉伸
569
02:10:39,610 --> 02:10:43,060
可以吧 我们在这里做
570
02:10:45,230 --> 02:10:50,020
因为你也是 在这里
571
02:10:50,240 --> 02:10:53,460
对我做各种各样的事
572
02:10:53,630 --> 02:10:56,900
做了各种各样的事不是吗
573
02:11:00,040 --> 02:11:02,140
可以吧
574
02:12:14,250 --> 02:12:18,580
药终于起效了呢
575
02:12:22,800 --> 02:12:26,390
下面越来越硬了
576
02:12:33,150 --> 02:12:37,620
我的下面也湿了
577
02:12:42,440 --> 02:12:44,730
好淫荡
578
02:13:00,970 --> 02:13:07,250
上次你都放着不管我了呢
579
02:13:13,740 --> 02:13:17,100
你要怎么补偿我
580
02:13:18,340 --> 02:13:20,490
想要我怎么做
581
02:13:22,700 --> 02:13:25,740
你明明知道的
582
02:14:14,670 --> 02:14:17,280
我们到里面去吧
583
02:14:42,490 --> 02:14:48,630
上次你让我那么舒服
584
02:15:02,410 --> 02:15:05,008
这个吗 就是这样
585
02:15:05,010 --> 02:15:07,210
这样好舒服
586
02:16:17,270 --> 02:16:19,268
你说什么
587
02:16:19,270 --> 02:16:22,658
我不行了 在说什么呢
588
02:16:22,660 --> 02:16:25,690
我忍不住了
589
02:17:18,010 --> 02:17:20,120
这里
590
02:18:04,970 --> 02:18:07,390
这样受不了
591
02:18:09,380 --> 02:18:11,480
不行
592
02:19:31,440 --> 02:19:33,540
呼气
593
02:21:10,630 --> 02:21:12,880
好舒服
594
02:21:21,550 --> 02:21:23,790
好喜欢这样
595
02:21:44,343 --> 02:21:50,343
我还想要 好喜欢刺激这里
596
02:22:29,720 --> 02:22:35,170
快点让我更舒服一点
597
02:22:43,144 --> 02:22:46,874
做更舒服的事吧
598
02:23:34,090 --> 02:23:37,810
还有这边 下面
599
02:28:39,330 --> 02:28:41,760
动的好激烈啊
600
02:32:37,660 --> 02:32:40,050
好舒服
601
02:34:59,960 --> 02:35:04,100
要高潮了 好舒服
602
02:35:47,420 --> 02:35:49,800
好爽啊
603
02:38:06,740 --> 02:38:09,030
好舒服
604
02:38:43,700 --> 02:38:46,410
要高潮了
605
02:39:28,010 --> 02:39:30,160
我要射了
606
02:39:31,490 --> 02:39:33,550
要射了
607
02:39:34,690 --> 02:39:37,080
射了
608
02:42:05,490 --> 02:42:07,820
我不行了
35835
