瑜伽:Stretch with a yoga belt to relax your muscles

瑜伽:Stretch with a yoga belt to relax your muscles


哈喽 大家好
Hello, everyone. 我是阿媚
I’m Amy. 现在我们来练习一下
Now let’s practice. 瑜伽的简单拉伸动作
Simple stretching in yoga 可以舒缓我们身体的
It soothes our bodies. 每个肌肉放松
Every muscle relaxes 先打开手向前推
Open your hand first and push forward. 向上
Upward 一起打开
Open it together 向后身体合十
Backward fit 手轻轻向上
Hands up gently 再来一次
Once more 双手合十胸前
Put your hands together on your chest 向前推
Push forward 呼气向上
Exhale upward 呼打开
Call on 双手向后
Hands backward 双手合十
Put your hands together 抬起我们的手
Raise our hands 再来一次
Once more 向前向上
Forward and upward 打开手
Open your hand 手放开
Let go 拉伸我们的肩膀
Stretch our shoulders 换侧
Side changing 再重复一遍
Repeat it again 拉伸我们手臂
Stretch our arms 外侧的肌肉
Lateral muscles 好
OK. 用我们的瑜伽绳
Use our yoga rope 来拉伸下我们的手 肩
Let’s stretch our shoulders. 双手平举
Hold your hands flat 往后
In the future 向前 向后的时候
Forward and backward 碰到地面
Touching the ground 轻轻的碰到地面
Touch the ground lightly 向前平举
Horizontal forward 这个动作可以
This action will do. 拉伸我们的肩膀
Stretch our shoulders 让我们肩关节更加灵活
Let’s make our shoulders more flexible 预防我们肩周炎圆肩
Prevention of Shoulder Periarthritis 背部立直
Back upright 不要含胸驼背
Don’t hunch over your chest 行再做三个
Let’s do three more. 前后算一个
Calculate one before and after 2
Two 1
One 好
good 把我们双手向后
Put your hands back 像搓澡一样
It’s like rubbing a bath. 左右拉伸我们肩
Left and right stretch our shoulders 我们的绳子
Our rope 一定要拉直
Be sure to straighten up 用手臂的力量
Arm strength 左右的拉
Left and right pull 拉伸我们的手臂
Stretch our arms 稍微停留 几个呼吸
Stay for a few breaths 2 1 换侧
21 Side Change 我们上面的手臂
Our upper arm 尽量往里拉
Try to pull in 下面的手用力攥
Grasp the hand below. 两个对抗的力
Two forces of confrontation 321
Three hundred and twenty-one 现在用瑜伽绳来练习
Now practice with yoga rope 我们背部的灵活性
Flexibility of our back 呼气向前 背部拱起
Exhale forward and back arched 吸 背部立直手向上
Suck back, stand up, hand up 呼
call 我们的呼气有多长
How long do we exhale? 吐气就有多长
How long does it take to breathe out? 谢谢
Thank you