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  • ruRussian
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00:00:05
Hello. I'm Mariko from B-life .
00:00:08
Today, I do Yin Yoga to balance the autonomic nerves.
00:00:14
Yin yoga takes a long time of about 3 to 5 minutes for one pose.
00:00:20
This calms the noisy mind.
00:00:23
Relief of mental stress.
00:00:25
And this is very helpful in relieving fatigue of the body.
00:00:29
Please join us with a relaxing breath.
00:00:47
Let's get started!
00:00:50
For those who are stiff, these cushions and pillows can help.
00:00:58
Please prepare them before you do.
00:01:01
It's okay without them.
00:01:04
Spread your legs lightly first.
00:01:09
90 degrees or 100 degrees like this is fine.
00:01:13
Firmly stabilize your ischium on the mat.
00:01:17
Once you take a breath and stretch your spine long.
00:01:20
Twist your body from your waist to your left foot.
00:01:25
If you want to use cushions or pillows, put them on your thighs.
00:01:30
Slowly lean forward while inhaling and exhaling.
00:01:38
Place your hands in a cozy place.
00:01:41
It's okay where you can relax.
00:01:46
If you want to stretch well, bring your thighs and abdomen close to each other.
00:01:55
You can turn your face down or to the left or right.
00:02:03
Find a place where you feel comfortable.
00:02:08
Relax your leg strength.
00:02:14
Keep breathing as it is.
00:02:20
Take a breath and send plenty of oxygen to the back of your back.
00:02:27
Inflate your body.
00:02:32
Relax and exhale.
00:02:40
Feel the stretch slowly on the back of your knees and the back of your thighs.
00:02:50
Then, gradually relax the excess force as you breathe.
00:02:59
Relax your hips and back.
00:03:05
Your tiredness will disappear.
00:03:14
I will signal the end of the pose.
00:03:18
Focus on your current body sensations and breathing.
00:04:40
Then take a big breath again.
00:04:47
Exhale slowly.
00:04:54
Place your hands on the floor near you, with your head last, and slowly raise your upper body.
00:05:05
Then, when you raise your upper body, bend your left knee.
00:05:10
Please push it outward as it is.
00:05:13
Turn your pelvis to the left with your body.
00:05:17
The knees of the back legs can be left bent.
00:05:24
If you can stretch your back legs, stretch them straight back.
00:05:28
Then lay your toes down and relax.
00:05:32
Next is the pose of the Sleeping Swan arrangement.
00:05:35
You should pass your right hand under your left armpit and stretch it sideways.
00:05:42
Turn your right palm up.
00:05:46
Then, just put your forehead on the pillow or cushion.
00:05:50
Or just put your hands directly on the floor and put your forehead on your hands to relax.
00:05:59
You can turn your face down or to the left or right.
00:06:04
By turning your face towards the opposite side of your outstretched hand.
00:06:08
The stretch around your shoulders and back will be stronger.
00:06:14
Find your good points by changing the angle.
00:06:26
If you find a good position, leave your body there and relax even more.
00:06:38
The basic breathing is breathing through the nose and exhaling through the nose.
00:06:45
Sometimes do it so that you sigh.
00:06:49
You may exhale through your mouth.
00:06:58
Also loosen the fascia of your hips.
00:07:05
I think there are many people who are stiff or tired around the buttocks.
00:07:17
Take your time slowly.
00:07:20
Stimulate and loosen deep into your buttocks.
00:07:29
I signal the end of the pose.
00:08:37
Then take a big breath again.
00:08:42
Exhale slowly.
00:08:49
Pull out your lower hand and slowly raise your upper body.
00:08:56
After raising your upper body, turn your back legs and return your body to the front once.
00:09:05
Then do the other side too.
00:09:08
It's okay to be slow.
00:09:10
Spread your legs 90 to 100 degrees.
00:09:15
Pose the dragon fly arrangement on the other side.
00:09:20
When you're ready, twist from your waist to the right and turn your body toward your feet.
00:09:25
Please stretch your spine once.
00:09:29
While exhaling, lean forward with the image of slowly approaching your thighs and abdomen.
00:09:39
Keep your hands in a comfortable position.
00:09:45
Depending on your flexibility.
00:09:49
Find a place that feels good to you.
00:09:59
If you find a good position.
00:10:02
Breathe slowly so that you can relax there.
00:10:12
Deliver the inhaled breath from your waist to your back to create space on your back.
00:10:25
Exhale and loosen your whole body so that you can relax easily.
00:10:51
Just focus on your inside and your breathing.
00:12:36
Then take a big breath again.
00:12:41
Exhale slowly.
00:12:48
Raise your upper body slowly, not in a hurry, with both hands on the floor nearby.
00:12:58
Then, when you raise your upper body, bend your right knee.
00:13:05
Please push it outside as it is.
00:13:09
Then, turn your body together to the right and to the side.
00:13:14
If you have a tough back leg, bend your knees.
00:13:18
If you're okay, stretch your back legs straight back.
00:13:23
Then, make an arrangement pose for Sleeping Swan.
00:13:27
Put your left hand under your right armpit.
00:13:32
For your side hand, turn your palm up.
00:13:36
Just put your forehead on a cushion or pillow.
00:13:40
If you don't have it, just relax on your hands.
00:13:50
Point your face at your comfort point.
00:13:55
Relax the tension around your hips and hips.
00:14:01
Tilt your body to gravity.
00:14:10
This relieves fatigue around the arms and shoulders.
00:14:17
Relax around your abdomen and breathe.
00:14:33
The tension around the buttocks is released, and the stimulus is transmitted to the deep part.
00:14:45
While exhaling, relax the excess force and make it easier to feel the stretch.
00:15:10
Carefully breathe in and out.
00:15:21
Please relax.
00:16:42
Take a deep breath again.
00:16:48
Exhale slowly.
00:16:53
Please pull out your extended hand from your body.
00:16:58
Raise your body slowly from the state where you have your hands on it.
00:17:05
Turn your hind legs back to their original position.
00:17:09
Please lie down slowly on your back.
00:17:18
After lying on your back, hold your knees toward your chest.
00:17:24
CRADLE pose.
00:17:29
This makes it easy for the pelvis to float.
00:17:32
Stabilize the sacrum on the ground.
00:17:40
Move your neck from side to side to relieve tension around your neck.
00:17:50
Please stop your neck in the center.
00:17:55
Please slowly turn the sole of your foot toward the ceiling.
00:17:59
Grasp the little finger of your foot with both hands.
00:18:04
This is a happy baby pose.
00:18:08
Try to pull your knees under your armpits.
00:18:12
Pull the coccyx downwards.
00:18:18
Please breathe as it is.
00:18:21
If you can't hold your little toes with your hands, you can grab the outside of the shin of your foot.
00:18:36
If you are in a difficult position, you can change to a butterfly pose with the soles of your feet together.
00:18:45
Make your hips flexible.
00:18:53
This promotes blood circulation in the lower body and balances the hormones.
00:19:07
You can stretch your legs as it is.
00:19:14
Tilt the sacrum to the mat so that the pelvis does not turn over.
00:19:22
This is due to the weight of the foot, which spreads the foot and stretches the area around the hip joint.
00:19:47
You can do this with your eyes closed.
00:19:55
How do you feel about your body now?
00:20:02
If you feel extra strength or tension, breathe gently there.
00:20:16
Please exhale.
00:20:18
While exhaling, let the tension go out together.
00:20:47
If you are in a difficult position, you may bend or stretch your knees.
00:20:58
Choose a pose that suits your body's sensations.
00:21:05
Let go of the thought that you have to do it.
00:21:32
Take a breath again.
00:21:38
Exhale slowly.
00:21:43
Slowly return your knees to the center.
00:21:49
Take a deep breath while relaxing.
00:21:57
Exhale slowly.
00:22:04
The last is the Pentacle.
00:22:08
This is Savasana.
00:22:09
Please lower your legs one by one.
00:22:15
Spread your legs wider than your hips to make it easier.
00:22:21
Make it easier with the palms of both hands facing up.
00:22:28
Gently close your eyelids.
00:22:34
Relax all your facial expressions and relax.
00:22:45
The inhaled breath extends to the throat, chest, abdomen, hands and toes, and corners of the body.
00:23:00
While exhaling, lean your whole body against gravity to relax.
00:23:18
Whenever you exhale, your body feels heavier and heavier.
00:25:58
Take a big breath again.
00:26:04
Exhale slowly.
00:26:11
Move your hands and feet.
00:26:19
Gradually restore your body's sensations.
00:26:31
Stretch your body and finish.
00:26:34
As you breathe in, extend your hands up long.
00:26:37
Stretch your legs far away.
00:26:42
Please feel good and stretch.
00:26:46
As you exhale, lower your arms.
00:26:52
It's the end.

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