ENG SUB) 심리안정 스트래스해소 요가 – Therapy Yoga for Stress – Yoga with Kate Cha

ENG SUB) 심리안정 스트래스해소 요가 – Therapy Yoga for Stress – Yoga with Kate Cha


Hello, this is Kate
What day did you spend today At work, at home or at school, there are a lot of unwanted things In the afternoon, tired and hard day
Did I feel helpless, angry, and depressed myself I feel negative and hard today Weary feelings This is the result of trying for myself or for my family. It would have been a process to achieve the desired result It’s definitely better than doing nothing. Don’t be injured by wounds from outside To comfort ourselves Healthy heart that can take care of with loving heart Hoping to make the body Healing the time for me through yoga Let’s have a healthy daily life Start in a sitting position Sit stable so that your pelvis is leveled Right foot over left thigh Left foot on your right thigh Straight the spine and back Gaze at nose and focus my consciousness on my breathing Close your eyes gently and inhale through your nose hold you breath a second and breathe out as much as you breathed in Inhale deeply and your belly goes out When you exhale, your belly goes in and stop for about 1 second relax your body while breathing Keep your posture straight and focus on your breathing If you are uncomfortable with this sitting position, you can sit with your legs untucked The most important thing is to relax while you sit upright with your spine Let go of all the feelings that come to our mine and concentrate on my breathing Now open your eyes slowly inhale and lengthen your spin with exhale, turn upper body back to the right Left hand on right knee Right hand turns behind your back to hold your left thigh Eyes go to the same direction towards right back Try not overdo it, and lengthen your spine while breathing Hold this position and breathe 9 times Slowly back to the middle This time is left side inhale and lengthen your spin Exhale and turn the upper body towards left Right hand on left knee Turn your left hand back and hold your right thigh The gaze follows, looking left back Again don’t overdo it, keep breathing and lengthen your back so that your spine don’t collapse Hold this position and breathe 9 times Slowly back to the middle Now put your right knee on your left knee and sit crossed position If you are flexible, let the shin point forward If you’re struggling, sit down with your feet slightly toward your hips. Put both hip bones on the floor lengthen your spin Send your hands over your chest to hold your prayer posture Hold your posture and breathe nine times You can have eyes closed and breathe Open your eyes slowly and change position Left knee goes above the right knee
and sit with legs crossed Because you already did the right side The left side can be more comfortable hips stay on the floor, and the spine rises from the tailbone hands to the chest for prayer pose Hold this position and breathe 9 times Now open your eyes Feet together toward your front The tailbone on the floor hip on the floor inhale and lengthen your spin and back Exhale and bring upper body to the floor The upper back rolls round and stretches the spine To the floor hold this position and breathe 9 times Exhale and relieves shoulder and body tension with each breath At the end of the breath, upper body comes up Raise both knees with both hands for table top position Keep both knees open just below the pelvis Put both hands shoulder wide and hands walk towards the front mat Drop chin and chest on the floor
Puppy posture Hold this pose and breathe nine times Slowly lift your upper body for down dog pose Ten fingers open, pushing the floor Two shoulders away from the ear Pull you chest towards the thigh and hip bone to the sky Gaze at the navel and relaxes the neck Breathe three times Slowly walk your hands towards your feet Fold your upper body straight to the floor Fold both knees slightly Grab both elbows and shake right and left Straighten your right leg and straighten your left leg, left and right Slowly send both hands to the bottom
Walk towards the front of the mat and pose Down Dog position again Ten fingers open, pushing the floor Your shoulders move away from your ears Pull the chest toward the thigh The tailbone faces the sky Gazes at the navel, relax neck and jaw Heels point to the floor Inhale through your nose and exhale through your nose Inhale and stomach becomes round Exhale and is goes in and contracted Exhale as much as inhaled Take another breath Inhale and lift right leg up to the sky. exhale and right leg goes down to the side of the right hand in front of the mat Fold your right knee up just above your right ankle The left heel is raised to the front of the toes lift up upper body Your arms high in the sky and your eyes look at your fingertips At this time, turn your shoulders back and drop slightly
and chest towards the sky Hold this pose and breathe nine times The left heel is pushed back up, slightly lift a knee lower your hips towards the floor Take another breath Slowly exhale, open arms back and forth Right leg over right ankle Keep the right knee 90 degrees folded The left toe faces the left Warrior 2 Pose Gaze at your right fingertips Take 9 breaths Slightly open right leg so you can see the half of the third toe Keep your arms in a straight line Lower your shoulders slightly Pull the tailbone down to the floor exhale and straight right knee and place right palm behind the right heel Inhale and raise the left arm high to the sky Keep your shoulders away from body so you don’t lean on your right arm Breathe 9 times and stay in position open up to the right side of the upper body as you exhale Inhale again and bring down your arms to the floor and come to Down a facing dog Inhale and raise left leg to the sky Exhale, bring left leg in front of the mat to the side of the left hand Fold your left knee just above your left ankle Raise right heel and right toe forward raise upper body Raise your arms high in the sky and look at your fingertips Turn your shoulders back and drop them slightly Chest lifts high to the sky Keep your posture and breathe Lift right heel and pushed back Lift your knees slightly, hips a little lower Slowly exhale, open arms back and forth The left leg is folded 90 degrees above the ankle The right toes face your right and heels on the ground Look at your right finger and breathe 9 times Slightly open left knee, so when you look down you can see the half of the third toe Arms straight, shoulders slightly down Pull the tailbone down to the floor exhale, straighten left knee and put left hand on the back of left heel. inhale, raise right arm to the sky keep shoulders away from body so you don’t lean on your left shoulder Breathe 9 times open your chest more to the left as you breath out Breathe once more exhale and come to downward facing dong Push the floor with your palm and open the fingers gaze at the navel, raises the tailbone to the sky, breathes while relaxing the neck and jaw Slowly walk with both hands towards the legs Spread your legs as far apart as you can, and feet slightly facing outward Lower your hips and hold your hands in prayer tailbone down
lengthen spine and back Shoulders don’t sag Push your knees out with your elbows and lengthen your spine hold this posture and breathe nine times You can close your eyes for a while Loosen it slowly Giving your butt down to the floor Stick your legs together and stretch them forward Toes are towards my body Once again spine upright Inhale, raises arms to the sky Exhale, stretch the spine and comes down to the leg Hold your feet with both hands If you have a hard time grabbing, keep your posture and hold your calf or thigh Breathe exhale, bring it down to the floor with the feeling that the spine stretches for every breath rest and relax head and neck Take another breath Inhale, comes up the upper body Now, lay your back on the floor Both soles towards the floor and fold knees feet are parallel to floor and keep them as wide as the pelvis Inhale, slowly raise your lower back, middle waist, and upper back Hold the posture and breathe nine times At this time, you can shake your shoulders to center your upper body so that you can raise higher. Or you can place hands down on the floor below hips Strengthen your hips to keep you from sagging exhale, comes down the upper back, middle back and lower back This time, let’s straighten elbows down from shoulders find your balance Both hands hold your back Roll your pelvis up slightly to lift your back, waist and legs high Keep your shoulders and elbows straight to support the balance with both shoulders and elbows Keep your posture and breathe Slowly down to the floor This time, raise your legs up high Keep your knees and ankles straight from your pelvis Put your legs up and breathe Slowly lower your left leg to the floor Bring down right leg to your left with your left hand Keep your right hand to the right
Palms face down Gaze at the right fingertip
Breathe and keep your posture In each exhaled breath, both shoulders point to the floor and relax. Slowly back to the middle Now bring your right leg on the floor Raise your left leg Slowly lower your left leg to the right with your right hand Left hand straight to the left side Palm down to the floor gaze at the left fingertip Keep your posture and breathe release tension on both shoulders and bring them to the floor as you exhale Slowly back to the middle Now legs come down to the floor Breathe in a comfortable lying position Focus on breathing and relax Now wake up your senses With eyes closed, turn to your right Breathe for a while slowly get up we worked hard today Every situation goes by, so focus on yourself through yoga Let’s love ourselves more and develop a solid inner strength Thank you Namaste