【はじめてのヨガ🔰】体が硬くてもOK！全身スッキリ＆自律神経も身体も整う

Yoga makes your body and mind flexible with the right amount of muscle. Let's take a yoga pose while being aware of the body's sensations. First, we'll start in a four-legged position. It's a cat and cow pose. Breathe in and look up at your stomach, chest, and eyes. Now, while exhaling, roll up your stomach and pull your navel towards the ceiling. Pull your chin to your chest. Repeat this movement five more times. Breathe in and look up at your stomach. Exhale and roll up your stomach. Slowly repeat this movement as you breathe. Keep one leg up. Extend your left leg. Look diagonally forward. Extend your left leg straight as if you're pushing your heel out. Put strength in the middle of your body. The other side. Extend your right leg. Put strength in your abs so that your legs don't bend. Slowly return your legs. Put your thumbs on your knees. Lower your stomach between your knees and relax your upper body. It's a child pose. Relax your shoulders and breathe. Raise your upper body and move your center of gravity forward. Close your armpits and lower your chin and chest to the floor. Keep your neck long. Straighten your legs and slide your upper body forward. Look up diagonally. Return your upper body and do a child pose. Relax your shoulders and breathe. Next, put your toes on the floor and raise your hips high. Exhale as you lower your heels and stretch your knees as far as you can. It's a down dog. Press the mat with both hands. Look between your feet. Breathe in and out slowly and loudly. Kick your right foot out and put it between your hands. Put your left heel inside and put your left heel on the extension of your right heel. Raise your upper body as it is and stretch your left and right hands straight to the side. It's a hero pose. Look at the tip of your right finger. Make sure your body is perpendicular to the ground. Hold on with both feet and pose powerfully. Put your hands together, put your feet together, and return to the down dog. Press the mat firmly with both hands and raise your hips high. If possible, stretch your knees and lower your heels far away. Next is the opposite. Kick your left foot out and move it between your hands. Twist your right heel inside and put your right heel on the extension of your left heel. Raise your upper body as it is and stretch your left and right hands straight to the side. If you put strength on your fingertips, they will stretch straight. Take a deep breath and look at the tip of your left hand. If your knees seem to come forward from your toes, lower your hind legs and adjust them. Put your hands together, put your feet together, and return to the down dog. Open your fingers wide and press the mat firmly. Take a deep breath. Walk small in the direction of your hands as it is. Get up slowly. Put your feet together and stand up. Put the back of your left foot on your ankle and open your knees outward. As it is, lift your left foot to the base of your thigh. Press your hips inward so that your axis feet are perpendicular to the ground. When the balance is stable, put your hands together in front of your chest. This is a standing pose. Keep your eyes on the front of your head and pretend to be a big, flexible tree. If you roll your buttocks tightly, the balance will be stable. Slowly lower your feet. The other side. Put the back of your right foot on your ankle and open your knees outward. Lift your heel to the base of your foot. When the balance is stable, put your hands together in front of your chest. Let your mind calm down with a relaxed breath. Slowly return your feet. This time, put your knees on the floor and sit down. Put your hands on your knees. Stretch your chest and keep your posture straight. While exhaling, roll your back as if you were pulling from the waist to the back. While inhaling, straighten your posture. Repeat this three more times. Exhale and roll. Inhale and stretch. When you roll your back, look down at your face. Move your spine gently. Next, put your left hand behind your buttocks and put your right hand on the outside of your left knee. Straighten your back and twist your body at a high position to look at the wall behind you. Press your knees with your stretched arms and twist deeply. Keep your back straight and keep your head high. Return your hands and do the opposite this time. Put your right hand behind your buttocks and put your stretched left hand on the outside of your right knee. Inhale and stretch your spine. Exhale and twist your body to the back. Twist your face together. Keep your back straight and keep your neck as long as possible. Keep your head high. Let go of your hands and return to your original position. Next, stretch your right leg and grab your left leg with your right hand. Stretch your knees as far as you can. Put your left hand on your right hand and spread it behind you. Look in the direction of your left hand. If it's difficult to stretch your knees, you can bend them. Keep your back straight. Keep your balance and put your left hand back in front. Do the opposite this time. Stretch your left leg and grab your right leg with your left hand. Stretch your knees as far as you can. Spread your right hand behind you. Look in the direction of your right hand. Stretch your back so that it is not rounded. Next, let's stretch the spine. Sit with your back straight in an agra posture. Put your right fingertips on the ground. Inhale and lift your left hand. While exhaling, feel the stretch of your spine and lower it to the right. Push both buttocks to the ground. With the next few breaths, look up. Exhale and extend your fingertips further away. Inhale and raise your body. Exhale, lower your hands and do the opposite. With your left fingertips on the ground, inhale and lift your right hand. While exhaling, feel the stretch of your spine and stretch. Extend your fingertips far away. With the next few breaths, look up. Exhale and extend your hands further away. Inhale and raise your body. Exhale and lower your hands. Finally, let's take a deep breath. Straighten your pelvis and stretch your spine. Put your palms up and on your knees. Take a deep breath. Exhale slowly. With a relaxed breath, calm your mind. Thank you for your hard work. Notice the changes in your body before and after the exercise. At first, you will feel tight and painful, but as you continue, you will feel more comfortable. Let's continue with confidence!