Original subtitles

Hello, I'm the instructor, Nakahira.

Nice to meet you.

Nice to meet you.

Did you write it down?

Let me check.

Is this your first time doing yoga?

Yes, this is my first time.

Next month is the wedding ceremony.

Congratulations.

Thank you.

I want to correct my posture until the next month's ceremony.

I heard yoga is good for friends because the back of the dress does not tighten.

It may be short for a month.

The quality of the chest has broken the posture.

Thank you.

I can do any kind of hard work.

I can do it.

I understand.

Then, you may touch your body.

Are you okay?

Yes, I'm okay.

It is important not to stop breathing.

Take a deep breath and stretch it out.

Push it a little.

At this time, can you imagine stretching your spine a little?

That's right.

Don't stop breathing.

Take a deep breath.

Take a deep breath.

Stretch it out as it is.

Can you do it?

That's right.

Don 't stop breathing.

Let's go back slowly.

Next, put your hands on your chest.

Don't stop breathing.

Imagine stretching your chest muscles.

Imagine stretching your chest muscles.

Then, put your hands behind your chest.

Imagine stretching your chest muscles.

Imagine stretching your chest muscles.

Isn't it hard?

Yes, it is.

Then, open your chest with a little force.

Then, can you stretch only your left leg?

Stretch only your left leg and bend your body toward your bent leg.

Then,

stretch your right hand toward your bent leg.

That's right.

Don't stop breathing.

Relax.

Then, put your feet back.

Then, stretch your hand upward.

Imagine stretching your body straight upward.

Imagine one tree standing from the ground.

That's right.

Bend your body back a little.

Imagine stretching your body upward.

Then, let's take a deep breath.

Breathe in from your nose.

Breathe in from your nose and exhale from your mouth.

At this time, stretch your body upward.

Breathe in from your nose and exhale from your mouth.

Then, put your hands behind your chest and stretch your chest.

Open your chest wide.

Then, let's take a deep breath.

Next, let's take a standing pose.

Bend your body forward.

Then, stretch your body a little.

Don't stop breathing.

Don't stop breathing.

Bend your body forward a little.

Then, stretch your body forward.

Your chest is out.

Don't move.

If you move here, your pose will collapse.

So, please keep your posture as it is.

Let's do it again.

Then, take a deep breath.

Imagine

stretching your body upward.

Let's get up slowly.

That's all for today.

Please do what you did today at home.

Thank you for your hard work.

Thank you.

After the yoga, please relax for a while.

Your blood is all over your body right now.

Don 't move right away.

Let

's take a deep breath again.

Breathe in from your nose and exhale from your mouth.

Don't stop breathing.

Breathe in from your nose and exhale from your mouth.

Let's keep this pose.

Let's breathe a little back.

Take it slow.

Take it slow.

Bring your hands forward.

Make your feet strong.

Open your spine like this.

Bring your feet forward.

Bring your right foot straight forward.

Close your legs.

Bring your body this way.

Don 't stop breathing.

Let's do it a little more.

Let's bring it back slowly.

Bring your legs this way.

Let's bring it back.

Let's do another pose.

It's a cow pose.

In this state, stretch your arms and open your chest.

Raise your head a little.

That's right.

Let's put a little strength in your stomach.

That's right.

Focus on the bottom of your stomach.

It's like rounding your body a little.

That's right.

Let's repeat this a little.

One, two.

..

Let's keep it like this.

That's right.

Can you raise your right hand?

That's right.

Keep it like this.

Let's stretch the other hand.

That's right.

Let's stretch your body a little while you reach out your hand.

Let's stretch it.

Stretch it like this.

Take your breath slowly.

That's right.

Let's raise your body and sit down.

Wait a minute.

Let's do it again.

I can't concentrate because I'm out of breath.

Let's do the same movement as before.

Stretch your legs.

Stretch your legs.

Let's stretch your body.

It's different from before.

Good.

It's different from before.

It's different from before.

That's the opposite.

Stretch your legs.

It's different from before.

Good.

Let's do this.

Don't hold your breath.

Let's do this.

A little more.

Let's do it again.

One more time.

Twist your body.

Don't hold your breath.

That's right.

Let's do the same movement as before.

That's right.

Let's bring your body back.

That's it.

Don

't hold your breath.

When you breathe deeply, spread your chest.

Take your breath slowly.

Take a deep breath.

Exhale.

Take a deep breath.

Exhale.

Take a deep breath.

That's it.

Take a deep breath.

Let's do the same movement as before.

Let's raise our hands.

Keep this pose.

That's the opposite.

Keep this pose.

Take a deep breath and twist your body.

Take a deep breath and twist your body.

That's it.

Take a deep breath and spread your chest.

One more time.

Let's do it again.

One more time.

Take a deep breath.

Spread your chest.

Take a deep breath.

Take a deep breath.

Take a deep breath.

Exhale.

At this time, spread your chest.

Breathe while spreading your chest.

Breathe while closing your chest.

Spread your chest.

Breathe while closing your chest.

Do you see this muscle is open at this time?

Yes.

Let's do it again.

Spread your chest.

Breathe while closing your chest.

Breathe while closing your chest.

That's it.

Let's go back.

Stretch your legs forward.

And bend your body forward.

Slowly.

I can't do it.

I can't do it.

Slowly.

It's okay as far as you can go.

As far as you can go.

Don 't stop your breath.

That's it.

Next, let's do it in the form of Seiza.

In this state, Spread your arms up.

Stretch your arms.

At this time, Open your chest a little.

Breathe while closing your chest.

That's it.

Spread your chest.

That's it.

Next, Please stand in front of your body.

Breathe.

Breathe.

Please stand in front of your body.

In this state, Stretch your arms.

Don't stop your breath.

That's it.

Stretch your arms forward.

That's it.

Let's move on.

That's it.

Stretch your arms.

In this state, Stretch your hips a little.

That's it.

Put strength in your stomach.

Don

't stop your breath.

Breathe.

Wait a minute.

What are you doing?

Wait a minute.

Don't move.

Don't move.

Your pose will collapse.

Don't move.

Don 't move your pose.

I'm going to get married.

That's why you're doing your best.

Yes.

So, This is also the first part of the lesson.

Don't lose your posture.

Keep your posture.

Don't stop your breath.

Keep this posture.

What's wrong?

Is it right?

Yes.

At this time, Put strength in your stomach.

This pose is To improve your posture in a short period of time.

Isn't it strange?

Don't do it.

Don't do it.

This is also the first part of the lesson.

Wait a minute.

Keep this posture.

I want to improve my posture until next month.

That's right.

This is A more effective Pose.

I'm going to raise my body a little bit.

Open your chest.

Make a good posture.

Raise your pelvis and open your chest.

Is this really true?

No.

It doesn't mean anything, does it?

It does mean something.

At this time, Open your chest muscles.

Keeping this posture is effective.

Raise your hand up.

Take the pose you just did.

By doing this,

Your posture will be improved.

Don't stop breathing.

It will be like this.

Please put your hand forward.

Keep this posture.

Open your chest.

Can you put your left hand forward?

Yes.

Raise your body a little.

Don't stop breathing.

Open your chest.

Oh, no.

Today's lesson is over.

Let's move on to the next lesson.

Stand straight from standing position.

Raise your hand up.

Raise your right leg as you are supporting your body.

Can you do it?

Raise your right leg.

Put your right leg forward.

That's right.

Don't stop breathing.

It's swaying. Straighten your body.

Can you see the weight coming to your right?

Put your body in the center.

Put your body in the center.

Can you see the weight coming to your right?

Straighten your body.

Let's change the position.

Open your left leg.

Don't stop breathing.

Straighten your body.

Your body is moving to your right.

Straighten your body.

Don't shake your body.

Don't move your body.

Straighten your body.

5 seconds left.

Let's do it.

1, 2, 3, 4, 5.

Okay.

Next, stand in standing position.

Stand in standing position.

Raise your hand up.

Same as before.

Straighten your body.

Don 't shake your body.

Don't stop breathing.

Straighten your body.

Stretch from bottom to top.

That's right.

Let's stretch the muscles above your chest.

A little lean.

That's right.

Straighten your body.

Don 't stop breathing.

Straighten your body.

That's right.

Let's do it again.

Use your shoulder strength.

There is strength in here.

It's an image of using this strength.

There is strength in here, too.

Use this strength.

It's like sticking your chest.

That's right.

Let's continue.

Please lie down in front.

Stand in standing position.

In this state.

With your elbows attached.

Twist your body.

That's right.

A little more.

That's right.

Twist your whole body.

Twist your whole body.

That's right.

Don't do it.

The axis is shaking.

The axis is shaking.

Don 't let your body shake.

Let's do the other side.

The other side.

Straighten your body.

Let's do it again.

Don't stop breathing.

While breathing.

You are used to breathing.

Breathe well.

Next, let's do the cobra pose.

Stretch your legs.

That's right.

Put your chest down.

That's right.

Put it more tightly.

It's a pose that stretches from a tight position.

It's a pose that stretches from a tight position.

Put it firmly down.

My chest is in the way.

Don't you go any lower than this?

I don't go.

It's stuck here.

Your lymph is getting hard.

Relax your lymph.

Can you get up and sit down?

If your chest is hard, you can't put it down.

I'll loosen it.

Raise your hand.

Relax your hand.

I'll loosen the lymph with oil.

Relax your hand.

Please breathe comfortably.

If your chest is hard, your chest will be tired like before.

I'll add oil.

Do

you see the lymph here?

Do you see it?

It's very hard here.

The flow here is getting worse and harder.

I'll add oil.

How is it?

I think the flow is getting better.

I'll add oil.

It's going to break, so I'll open it.

It's okay.

Please relax.

Relax.

There's lymph here, too.

I'll pour it out.

It's getting softer.

It was hard before, but now it's getting softer.

It's getting softer.

If you have strength, it won't flow well, so please relax.

Take a deep breath.

It's getting harder to breathe.

Take a deep breath.

Please relax.

It's hard, so I'll massage your knees.

There's a lot of lymph here.

Do you understand?

Yes.

It's hard, so I'll massage your knees.

It's going to flow.

Your breathing is disturbed.

I 'll massage your knees.

Take a deep breath.

Take a deep breath.

The core of your body is shaking.

The core of your body is shaking.

I'll massage your knees more.

Please lie down here.

Lie down and relax your body.

It

will work better.

It's getting softer.

Let's get up a little.

Please relax.

In this state, the lymph will flow again.

It's going to flow.

Please relax your body.

Take a deep breath.

Relax your body.

Relax your body.

Take a deep breath.

Please relax.

Please relax.

Please relax.

Please relax.

Please change the shape of your feet.

Please stretch your joints.

Please relax.

Please stretch your legs.

Please relax.

Please stretch your legs.

Please stretch your legs.

Please straighten your body.

Please straighten your body.

Please relax.

Please relax.

Please relax.

Please relax.

Please open your chest a little.

Please relax your body.

It's getting softer.

Next, raise your body.

Please relax.

Please relax.

Please relax.

It will work better.

Please relax.

Please relax.

Please relax.

Please relax.

Please relax your body.

Please raise your body.

Please relax your body.

Please relax.

Please straighten your body.

Please straighten your body.

Relax your body.

Relax your body.

Let's get up a little.

Please relax your body.

Are you okay?

Please relax.

Please stretch your joints.

Please stretch your legs.

Please relax.

Please relax.

Please turn to the front.

Please turn to the front.

Please stretch your legs.

Please stretch your legs.

Take a deep breath.

Relax your body.

Take a deep breath.

Take a deep breath.

Please relax.

Please stretch your legs.

Please stretch your legs.

Please relax your toes.

Please relax your body.

Please relax your feet.

Please relax your feet.

Please relax your feet.

Please relax your body.

Please stretch your legs.

Please stretch your legs.

Please relax your feet.

Please relax your body.

Please relax your body.

Please relax your body.

Please relax your body.

One more time.

Please relax your stomach.

Relax your body.

Relax your stomach.

Please put your hands in front of your body.

Please relax your legs.

Please relax your feet.

Please relax your legs.

It's a good feeling.

Please put your feet together.

Please put your hands together.

It's a good feeling.

Relax your body.

Please relax your body.

Please relax your body.

Today, we are going to warm up the room.

We are going to do hot yoga.

We are going to do the core of the body.

Please do it.

I don't care about the yoga posture.

Please make me more dirty.

Is it okay?

Please relax your body.

Please relax your body.

Please relax your body.

Please relax your body.

Please

relax your body.

Please relax your body.

It's amazing.

It

's a good feeling.

It's a good feeling.

It's a good feeling.

It's a good feeling.

It

's a good feeling.

Please relax your body.

Please relax your body.

It's a good feeling.

It's a good feeling.

Please relax your body.

Please relax your body.

It's a good feeling.

Please relax your body.

It's painful.

Now, let's take a break with Shabasana.

That's all for today's lesson.