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These are the user uploaded subtitles that are being translated: 0 02:49:53,238 --> 02:49:57,215 吐出，吸气，双手放在膝盖上 1 02:49:57,238 --> 02:50:00,215 尽量拉伸背肌，像唐纳一样 2 02:50:00,238 --> 02:50:06,215 收缩腹部 3 02:50:06,238 --> 02:50:14,238 保持膝盖弯曲 4 02:50:15,238 --> 02:50:20,215 双手向前上方 5 02:50:20,238 --> 02:50:24,215 用力吸入腹部，拉伸背肌 6 02:50:24,238 --> 02:50:32,238 这时，如果翻转臀部 7 02:50:34,238 --> 02:50:38,215 腰会撞到一起，所以要用力收缩腹部 8 02:50:38,238 --> 02:50:40,215 拉伸背肌 9 02:50:40,238 --> 02:50:43,215 慢慢内转 10 02:50:43,238 --> 02:50:45,215 怎么了？ 11 02:50:45,238 --> 02:50:48,238 双手放在耳朵旁边 12 02:50:50,238 --> 02:50:54,215 用力吸入腹部，降低腰部 13 02:50:54,238 --> 02:51:01,215 睁开眼睛，保持椅子姿势 14 02:51:01,238 --> 02:51:07,215 吐出，双手慢慢 15 02:51:07,238 --> 02:51:15,238 那么，再让左脚放大 16 02:51:18,238 --> 02:51:21,215 连衣裙的姿势 17 02:51:21,238 --> 02:51:24,215 双手向前上方 18 02:51:24,238 --> 02:51:28,215 用力吸入腹部，挺胸 19 02:51:28,238 --> 02:51:32,215 如前所述，脚是九州度 20 02:51:32,238 --> 02:51:37,215 感觉到大腿在颤抖 21 02:51:37,238 --> 02:51:44,215 呼气，吸气，拉伸肌肉 22 02:51:44,238 --> 02:51:49,215 拉伸肌肉，吐出，顺子向下 23 02:51:49,238 --> 02:51:55,215 那么，先靠墙 24 02:51:55,238 --> 02:51:58,215 双脚并拢 25 02:51:58,238 --> 02:52:02,215 这时，当然可以弯曲膝盖 26 02:52:02,238 --> 02:52:05,215 尽量伸直 27 02:52:05,238 --> 02:52:13,215 吸气，双手伸展，拉伸肌肉 28 02:52:13,238 --> 02:52:15,215 仰望天空 29 02:52:15,238 --> 02:52:23,215 吐出，膝盖放松 30 02:52:23,238 --> 02:52:27,215 降低腰部，双手向前上方 31 02:52:27,238 --> 02:52:29,215 用力吸入腹部 32 02:52:29,238 --> 02:52:35,215 不要拉伸腰部，用力保持 33 02:52:35,238 --> 02:52:39,238 内侧和大腿 34 02:52:41,238 --> 02:52:47,215 腹部、腰部，要稳定意识 35 02:52:47,238 --> 02:52:55,215 继续呼吸，从鼻孔吸入气息，拉伸背肌 36 02:52:55,238 --> 02:52:59,215 吐出，放松肩膀的力量 37 02:52:59,238 --> 02:53:03,215 拉长耳朵和肩膀之间的间隙 38 02:53:03,238 --> 02:53:06,215 吐出，向地板 39 02:53:06,238 --> 02:53:09,215 拉伸腹部 40 02:53:09,238 --> 02:53:15,215 然后，双手从一侧向上 41 02:53:15,238 --> 02:53:19,215 吐出，放在胸前 42 02:53:19,238 --> 02:53:24,215 伸展双腿，越大越好 43 02:53:24,238 --> 02:53:30,215 脚尖，右脚向右侧，左脚朝向正面 44 02:53:30,238 --> 02:53:33,215 双手与肩同高 45 02:53:33,238 --> 02:53:39,215 将肩转向右侧，抓住右脚脚踝 46 02:53:39,238 --> 02:53:44,215 尽量在脚前方放置脚趾甲 47 02:53:44,238 --> 02:53:48,215 展开胸部，指尖朝向天花板 48 02:53:48,238 --> 02:53:51,215 视线朝向天花板 49 02:53:51,238 --> 02:53:54,215 感觉脚踝疼痛的人，面向前方 50 02:53:54,238 --> 02:53:58,238 这是三角形姿势，又称三角倒立 51 02:54:00,238 --> 02:54:06,215 保持这个姿势，注意脚踝和脚跟的位置 52 02:54:06,238 --> 02:54:10,215 这里，胸部紧贴 53 02:54:10,238 --> 02:54:18,215 然后，弯曲膝盖 54 02:54:18,238 --> 02:54:23,215 弯曲右膝，脚跟在上 55 02:54:23,238 --> 02:54:27,215 身体向上抬起 56 02:54:27,238 --> 02:54:35,238 这时，如果膝盖超过脚跟， 要稳定地张开脚，让膝盖向上移动 57 02:54:37,238 --> 02:54:41,215 用力提起臀部，双手放在肩两侧 58 02:54:41,238 --> 02:54:44,215 展开胸部，放松肩膀 59 02:54:44,238 --> 02:54:48,215 视线朝向右侧 60 02:54:48,238 --> 02:54:54,238 这是勇士的姿势 61 02:54:56,238 --> 02:55:00,215 翘起臀部，用力腹部 62 02:55:00,238 --> 02:55:07,215 这个姿势对美腿非常有效 63 02:55:07,238 --> 02:55:15,238 下半身要有力地吸入体内 64 02:55:16,238 --> 02:55:24,215 然后，伸直膝盖 65 02:55:24,238 --> 02:55:27,215 这次脚的方向相反 66 02:55:27,238 --> 02:55:33,215 大家朝着自己的方向去做吧 67 02:55:33,238 --> 02:55:41,238 双腿尽量张开，左脚向左侧，右脚朝向正面 68 02:55:43,238 --> 02:55:46,215 双手与肩同高 69 02:55:46,238 --> 02:55:52,215 身体从左侧穿过，旋转，朝向左脚方向 70 02:55:52,238 --> 02:55:56,215 展开胸部，右手朝向天花板 71 02:55:56,238 --> 02:56:04,215 挑战的人可以在脚踝上加上手指甲 72 02:56:04,238 --> 02:56:06,215 鸟子们 73 02:56:06,238 --> 02:56:10,215 展开胸部 74 02:56:10,238 --> 02:56:17,238 双脚支撑体重 75 02:56:20,238 --> 02:56:24,215 股关节要紧紧展开胸部 76 02:56:24,238 --> 02:56:29,215 感觉到大腿后面在伸长吗？ 77 02:56:29,238 --> 02:56:34,215 那么，先弯膝，双手举到肩高 78 02:56:34,238 --> 02:56:38,215 然后尽量抬起胸部，收紧腹部 79 02:56:38,238 --> 02:56:43,215 让脚跟离地，用力支撑住 80 02:56:43,238 --> 02:56:49,238 这时，确认脚跟和脚跟在同一直线上 81 02:56:50,238 --> 02:56:53,215 用肩部力量，挺起胸部 82 02:56:53,238 --> 02:56:55,215 球和工具 83 02:56:55,238 --> 02:56:59,215 用力 84 02:56:59,238 --> 02:57:07,238 那么，慢慢放下手 85 02:57:10,238 --> 02:57:14,215 面向前方，双手放在地上 86 02:57:14,238 --> 02:57:18,215 三角前屈的姿势 87 02:57:18,238 --> 02:57:21,215 面向前方，双手放在地上 88 02:57:21,238 --> 02:57:29,238 感觉还可以做得更好，不妨试试弯膝 89 02:57:35,238 --> 02:57:43,238 用力收紧肩部，将身体重心放在双手上 90 02:57:45,238 --> 02:57:53,238 头部低于心脏，血液会迅速流向全身 91 02:57:57,238 --> 02:58:05,238 双手撑地，伸直背脊，双脚并拢 92 02:58:11,238 --> 02:58:18,215 双手向两侧举起，头顶合十，胸前 93 02:58:18,238 --> 02:58:26,238 那么，双手向两侧举起，弯膝 94 02:58:27,238 --> 02:58:30,215 再次，椅子姿势 95 02:58:30,238 --> 02:58:32,215 用力收紧腹部 96 02:58:32,238 --> 02:58:36,215 尽量保持重心在脚跟附近 97 02:58:36,238 --> 02:58:39,215 双腿猛地分开，抓住地面 98 02:58:39,238 --> 02:58:41,215 加油 99 02:58:41,238 --> 02:58:49,238 是的，双手撑地，脚跟紧贴，双手向两侧 100 02:58:52,238 --> 02:59:00,215 加油，头部、后脑勺着地，抬起臀部 101 02:59:00,238 --> 02:59:02,215 下一个动作 102 02:59:02,238 --> 02:59:06,215 向后伸展颈部，尽量拉伸 103 02:59:06,238 --> 02:59:09,215 这个动作是从背后开始的 104 02:59:09,238 --> 02:59:14,215 一直，后脑勺着地 105 02:59:14,238 --> 02:59:22,238 在调整好姿势的同时，惊讶地 106 02:59:32,238 --> 02:59:40,238 用力收紧背部，慢慢放松 107 02:59:41,238 --> 02:59:49,238 那么，慢慢放下脚，脚埋在脸下 108 02:59:55,238 --> 02:59:59,238 接下来，面向天空 109 03:00:01,238 --> 03:00:06,215 面向天空，双手交叉在头上，加油 110 03:00:06,238 --> 03:00:10,215 好的，放松手力。 111 03:00:10,238 --> 03:00:16,215 首先，放在脚下面，也就是臀部下面。 112 03:00:16,238 --> 03:00:24,238 在臀部下面，将手指插入， 设置成手指在上面的姿势。 113 03:00:25,238 --> 03:00:31,215 如果尾巴或者背部下方有压力，就用肘部抵住地面。 114 03:00:31,238 --> 03:00:33,215 脚踝是天花板。 115 03:00:33,238 --> 03:00:37,215 用肘部抵住后，抬起头，撞击后脑勺。 116 03:00:37,238 --> 03:00:41,215 这是松原奈子的鱼姿势。 117 03:00:41,238 --> 03:00:47,238 这个姿势是反转的。 118 03:00:52,238 --> 03:00:55,215 具有高度的拉伸效果。 119 03:00:55,238 --> 03:01:03,238 可以减少血液循环，预防疾病。 120 03:01:06,238 --> 03:01:14,238 放松腹部下面的所有力量。 121 03:01:19,238 --> 03:01:27,238 那么，慢慢用肘部抵住， 恢复后脑勺，然后放手。 122 03:01:29,238 --> 03:01:36,215 将膝盖靠近臀部，胸部向上拉伸。 123 03:01:36,238 --> 03:01:39,215 这是卸掉气体的姿势。 124 03:01:39,238 --> 03:01:46,215 紧紧抱住膝盖。 125 03:01:46,238 --> 03:01:50,215 如果能做更多，就抓住两只肘部。 126 03:01:50,238 --> 03:01:57,215 紧紧抓住。 127 03:01:57,238 --> 03:02:01,215 抓住两只肘部。 128 03:02:01,238 --> 03:02:08,238 从各个方向展示我。 129 03:02:14,238 --> 03:02:18,215 那么，打开婴儿支撑器。 130 03:02:18,238 --> 03:02:26,238 从脚中间，拿着没有踩实的脚打开。 131 03:02:27,238 --> 03:02:29,215 打开婴儿支撑器。 132 03:02:29,238 --> 03:02:33,215 这是婴儿出生时的特殊攻击。 133 03:02:33,238 --> 03:02:37,238 放松膝关节周围。 134 03:02:39,238 --> 03:02:44,215 如果能做到，稍微摇晃一下。 135 03:02:44,238 --> 03:02:51,215 也紧紧放松腰部。 136 03:02:51,238 --> 03:02:59,238 然后，闭上脚，慢慢抬起膝盖。 137 03:03:02,238 --> 03:03:05,238 双手举到肩膀高度。 138 03:03:06,238 --> 03:03:11,215 只拉近右膝，伸展左膝。 139 03:03:11,238 --> 03:03:15,215 将右膝移向左侧。 140 03:03:15,238 --> 03:03:20,215 身体两侧紧紧拉伸。 141 03:03:20,238 --> 03:03:27,238 打开每个脊椎之间的间隙。 142 03:03:31,238 --> 03:03:36,215 如果能做到，用相反的手抓住脚。 143 03:03:36,238 --> 03:03:39,215 视线看向右侧。 144 03:03:39,238 --> 03:03:42,215 这是拧紧的姿势。 145 03:03:42,238 --> 03:03:48,215 恢复脚部位置，然后相反。 146 03:03:48,238 --> 03:03:54,215 尽量做到这一点，然后慢慢地 147 03:03:54,238 --> 03:04:00,215 拧紧的姿势对颈部前面最有效 148 03:04:00,238 --> 03:04:04,215 伸展右膝，继续伸展 149 03:04:04,238 --> 03:04:11,215 在感受浸泡的同时 150 03:04:11,238 --> 03:04:16,215 慢慢地卸力，转身 151 03:04:16,238 --> 03:04:19,215 靠近地面 152 03:04:19,238 --> 03:04:24,238 伸展膝盖，再次进入无支撑的姿势 153 03:04:27,238 --> 03:04:30,215 活动起来 154 03:04:30,238 --> 03:04:37,215 那么，让我们开始运动身体吧 155 03:04:37,238 --> 03:04:45,238 深深地扩张胸部，吐出肩膀的力量 156 03:04:48,238 --> 03:04:52,238 双手放在身体两侧 157 03:04:53,238 --> 03:04:59,215 目光平行望向天花板，反复呼吸 158 03:04:59,238 --> 03:05:03,215 大家就这样 159 03:05:03,238 --> 03:05:09,215 从鼻子吸气 160 03:05:09,238 --> 03:05:13,215 再从鼻子呼出 161 03:05:13,238 --> 03:05:19,238 反复呼吸 162 03:05:20,238 --> 03:05:23,215 吸气，呼气 163 03:05:23,238 --> 03:05:27,215 在自己的脸上 164 03:05:27,238 --> 03:05:35,215 闭上眼睛，感受背后的黑暗 165 03:05:35,238 --> 03:05:40,215 逐渐感觉到广阔的空间 166 03:05:40,238 --> 03:05:46,238 从鼻子吸气 167 03:05:48,238 --> 03:05:50,215 呼出 168 03:05:50,238 --> 03:05:58,238 如果感受到背后的黑暗和广阔的空间 169 03:06:03,238 --> 03:06:10,215 试着画出一块屏幕 170 03:06:10,238 --> 03:06:14,238 在那里 171 03:06:15,238 --> 03:06:18,215 屏幕中间 172 03:06:18,238 --> 03:06:23,215 有许多沙子 173 03:06:23,238 --> 03:06:29,215 感觉就像在沙漠里睡觉 174 03:06:29,238 --> 03:06:36,215 你的身体 175 03:06:36,238 --> 03:06:42,238 慢慢沉浸在沙子里 176 03:06:44,238 --> 03:06:49,215 逐渐感觉到身体变重 177 03:06:49,238 --> 03:06:57,215 脚踝 178 03:06:57,238 --> 03:07:00,215 膝盖 179 03:07:00,238 --> 03:07:03,215 大腿 180 03:07:03,238 --> 03:07:08,215 逐渐感觉到沉重 181 03:07:08,238 --> 03:07:12,238 臀部 182 03:07:13,238 --> 03:07:16,215 背部肌肉一一 183 03:07:16,238 --> 03:07:21,215 从鼻子吸气 184 03:07:21,238 --> 03:07:24,215 呼出 185 03:07:24,238 --> 03:07:28,215 再深入一些 186 03:07:28,238 --> 03:07:32,215 更深 187 03:07:32,238 --> 03:07:37,238 感觉到慢慢下沉 188 03:07:41,238 --> 03:07:43,215 肩胛骨 189 03:07:43,238 --> 03:07:46,215 两个大脑 190 03:07:46,238 --> 03:07:51,215 慢慢让手指甲下沉 191 03:07:51,238 --> 03:07:57,215 手指尖 192 03:07:57,238 --> 03:08:01,215 因为重力的关系 193 03:08:01,238 --> 03:08:07,238 朝着太阳走去 194 03:08:09,238 --> 03:08:13,215 吸取自然界清新的空气 195 03:08:13,238 --> 03:08:16,215 从鼻孔吸入 196 03:08:16,238 --> 03:08:19,215 再从鼻孔呼出 197 03:08:19,238 --> 03:08:27,238 感觉到脖子后面 198 03:08:31,238 --> 03:08:36,238 最后头部感到沉重 199 03:08:38,238 --> 03:08:41,215 渐渐沉下 200 03:08:41,238 --> 03:08:45,215 想象着你的姿势 201 03:08:45,238 --> 03:08:51,215 从鼻孔吸气 202 03:08:51,238 --> 03:08:56,215 再从鼻孔呼出 203 03:08:56,238 --> 03:09:04,238 汲取新的能量 204 03:09:06,238 --> 03:09:10,215 将你不喜欢的事物 205 03:09:10,238 --> 03:09:15,215 全部从身体中 206 03:09:15,238 --> 03:09:20,215 逐个排出 207 03:09:20,238 --> 03:09:28,238 感谢今天能这样上课 208 03:09:33,238 --> 03:09:35,238 吸气 209 03:09:55,710 --> 03:10:02,287 接下来，慢慢活动手指和脚趾。 210 03:10:02,310 --> 03:10:09,287 手脚弯曲、伸直。 211 03:10:09,310 --> 03:10:13,287 眼睛还可以保持闭着。 212 03:10:13,310 --> 03:10:16,287 弯曲、伸直。 213 03:10:16,310 --> 03:10:20,310 抱住膝盖放在胸前， 214 03:10:21,310 --> 03:10:26,287 背部慢慢摇晃。 215 03:10:26,310 --> 03:10:34,310 向容易倒下的方向倾斜， 216 03:10:36,310 --> 03:10:39,287 用手撑地。 217 03:10:39,310 --> 03:10:46,310 回到原位坐下。 218 03:10:48,310 --> 03:10:53,287 在面前合掌，反复呼吸。 219 03:10:53,310 --> 03:10:56,287 从鼻孔吸气， 220 03:10:56,310 --> 03:10:59,287 呼气， 221 03:10:59,310 --> 03:11:02,287 再吸气， 222 03:11:02,310 --> 03:11:06,287 呼气， 223 03:11:06,310 --> 03:11:11,287 接下来，双手合十，向上伸展， 224 03:11:11,310 --> 03:11:14,287 深呼吸，大力吸气， 225 03:11:14,310 --> 03:11:17,310 呼气， 226 03:11:19,310 --> 03:11:20,288 再次合掌。 227 03:11:20,311 --> 03:11:23,287 慢慢睁开眼睛。 228 03:11:23,310 --> 03:11:28,287 这样就完成了瑜伽的课程。 229 03:11:28,310 --> 03:11:31,287 谢谢。 230 03:11:31,310 --> 03:11:39,310 是的，辛苦了。 15418

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