척추 교정! Balancing Yoga

척추 교정! Balancing Yoga


(Spinal correction!
Balancing Yoga, 1 day special yoga) Hello, I’m yoga instructor Go Ji Eun
(Kim Ja Hyeon, Go Ji Eun) Time to heal your tired body
through relaxing yoga Today, we’re going to work on the balance
of your entire body by straightening your bent back and spine with a yoga sequence Please do this workout at least
3 times a week Now, shall we begin our relaxing yoga? Lie down on your back and relax
(Mirror Mode!) We’re going to do the Supta
Matsyendrasana pose Spread your arms wide and bend both your knees Place your right leg on your left leg and twist your body to the left side Keep your gaze on the ceiling and use your right hand to massage
your back about 10 times Put some pressure as you do this
to thoroughly relax your back 3, 2 ,1, stop
Then place your left leg on your right leg Put your left leg on top of the right leg
and start twisting Hold for 10 seconds as well and strike your back using your left hand
10 times 3, 4, 5, 6, 7, 8, 9, 10 Return to the original position and
straighten your legs Spread your legs as wide as the mat Bend your arms to make 90 degrees Lift your right hand to move into a modified yendra sana pose Place both hands on the floor, straighten
your back, and look straight ahead Let’s hold for 10 seconds If you’re a beginner, straighten your
arms as much as you can 2, 3, now bend your arms slowly and
look to the left Look to the left wall for 10 seconds 3 2 1 Bring your hands close to the chest Look straight ahead Raise your right hand, place it on
the floor, and lie on your back Let’s start on the opposite side Bend your arms again Bring your left hand to the right side Align your waist with the hands and
straighten your back Let’s breathe in and out for 10 seconds If there’s a pelvic imbalance,
there can be pain on your back So breathe in and out to ease the pain 2 3 After holding for 10 seconds, inhale And exhale as you bend your arms, put your hands together, and look
to the right If you’re a beginner and your neck hurts,
you can keep your gaze down Inhale and exhale Bring your hands to your chest as you
move into the cobra pose and bring your left hand back to
lie on your back On your back, bend your legs To go into the lying-down butterfly pose, Place your hands on the pelvis and
lift your back from the mat Then open your pelvis so that your
inner thighs can press on the mat Hold for 10 seconds If you’re back isn’t straight or
your pelvis isn’t balanced, it’s difficult to make your knees
touch the floor So let’s start the correction exercise Slowly put your knees together Spread your feet as wide as your pelvis Place your hands on the floor
to do the leg pose 10 times Let’s begin, 1 2 3 4 5 6 If you have back pains, you don’t have to come all the way up Stop with your hips in the air
(Mirror Mode!) and slowly come down starting with
your spine The tail bone should be the last to
touch the floor Put your knees and feet together
for the intermediate level workout Straighten your right leg and move
your hips up and down 5 times Here we go, 1 2 3 4, pause with your hips in the air and hold still using the strength
of your left thigh Place your right leg on the floor and lift your left leg to do the same Here we go, 1 2 3 4, now stop with your hips in the air and hold still using the muscle strength
of the back of your right thigh Slowly bring back your left leg and
spread your legs the width of your pelvis Then come down starting with the spine Your tail bone should be the last
to touch the floor Place your hands on the pelvis as
you lift your back and do the butterfly pose once more
to cool down You will be able to feel that your
back has become straighter and that it has become easier to
touch the floor with your knees Let’s do our next pose Put your knees together slowly and we’ll do rolling 2 times Pull your knees to your body and
hold your thighs We’re going to roll up 2 times
Here we go 1, one more time Now, to move into the camel pose, straighten your upper body Place your hands on your back The back of your feet should be
pressing down on the floor Tighten your hips as you look ahead and we’ll do the spine exercise 2 times Bend forward like so and repeat one more time Bend your back a little more this time
and look 15 degrees to the ceiling Inhale and bend forward as you exhale Return to the Center Skip this exercise if you have
herniated discs If you don’t, hold your heels with
your hands Loosen your neck and keep your
gaze on the ceiling Let’s hold for 10 seconds 3 2 Support your back with your hands first as you slowly lift up your head Your hips and heels should touch gently as you move into the basura sana pose
to cool down Place your hands on the back of your head Straighten your chest and your spine
as you look 15 degrees toward the ceiling Inhale and look at your navel as you
roll your spine forward One more time Bend your back a bit more this time
as you inhale and exhale through your mouth and nose
as you look at your navel 2, 3 Then return to the Center
to finish off [BODY REBOOTING]