YIN YANG YOGA 【SELF MAINTENANCE YOGA BY FINGER PRESSURE】

■Commentary and improvement pose

■The first photo is taken with the toe of the right leg facing towards the knee.

■The 3rd photo, shoot similarly with the left foot (opposite side) facing the toe toward the knee.

Commentary: 

The first and 3rd pictures are the "dorsiflexion of the ankle" test. Normal range of motion is about 20 degrees. It is the angle that the toe faces directly upward from the state where the toe faces straight up. 

If there is improvement by comparing the photos, It is evidence that soleus muscle and gastrocnemius muscle become flexible by poses. Continue sessions of the lower body (foot sole, ankle, calves, thighs). Continue the session regularly and let's prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness. Let's take an ideal way of walking (landing with a heel and kicking with a toe) for daily life.

You did not see any improvement compared with the photos, you seem to have restrictions on dorsiflexion of the ankle due to the hardness of soleus and gastrocnemius muscle. The muscles of the calves are important muscles acting as " the second heart". Muscle hardening is a cause of chronic foot chill and swelling of the foot. Let's stress the muscles of the calves Let's refrain from high-heeled shoes, even in daily life, try to stretch and massage conscious of the muscles of the calves. 

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Ankle Pose 

(3) Let's do it more (level: ☆ · ★ · ★ ★)

■3Day:

(1) Calf's Shiatsu Yoga

(2)Shin's《tibialis anterior muscle》Shiatsu Yoga

(3) Let's do it more (Level: ★★)

■4Day:

(1) Ankle pose 

(2) Instep's Shiatsu Yoga 

■5Day:

(2) Down dog

(5) Let's do it more (Level: ☆ · ★)

■7Day:

(1) Flow Yoga from Down dog

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■The second photo is taken with the toes extended from the same position.

■The 4th photo is taken in the same way with the toes stretched from the same position.

Commentary: 

The 2nd and 4th pictures are "ankle bottom flex" test. Normal range of motion is about 50 degrees. It is the angle where the toe is stretched out from the state where the toe faces directly upward.

You improved by comparing photos, It is evidence that the tibialis anterior muscles become flexible with poses. Continue sessions of the lower body (foot sole, ankle, calves, thighs) regularly from now on regularly to prevent knee pain, back pain, back, neck stiffness, neck stiffness and prevent walking properly (landing with heel and kicking at the toe) Let's also be conscious of life.

You did not see any improvement compared with the photos, There is a limit to the bottom flexion of the ankle by the hardening of the tibialis anterior muscle. The tibialis anterior muscle moves to dorsiflexion and varus in a state where the legs are floated. The tibialis anterior muscle when the foot is walking about the ground lifts the toes so that the toes will not catch on the ground. Hardening of this muscle collapses ideal (landing on heel and kicking with a toe) walking.  As a result, it is cited as a cause of backward inclination of the pelvis (stoop) because it becomes abrasion walking. Let's refrain from high-heeled shoes, even in daily life, try to stretch and massage conscious of the muscles of the calves. 

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Ankle Pose 

(3) Let's do it more (level: ☆ · ★ · ★ ★)

■2Day:

(2) Hip and ankle poses using a towel

(3) Let's do it more (Level: ★★)

■3Day:

(1) Calf's Shiatsu Yoga

(2)Shin's《tibialis anterior muscle》Shiatsu Yoga

■4Day:

(1) Ankle pose 

(2) Instep's Shiatsu Yoga 

(3) Let's do it more (Level: ★・★★★)

■5Day:

(5) Let's do it more (Level: ☆ · ★)

■6Day:

(2) Let's do it more (Level: ★★ · ★★★)

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■The 5th photo shoots with the toe of the right foot facing down.

■The 7th photo is taken with the left foot (opposite side) with the toes facing down.

Commentary: 

The 5th and 7th pictures are "dorsiflexion of the soleus muscle (calf)" test. Normal range of motion is about 20 degrees. It is the angle where the sole faces downward from the parallel state of the sole. The muscle of the calf relaxes when the knee is bent to about 90 degrees from the face down position. When the muscles are stiffs, hardening of the calves (soleus muscle, gastrocnemius muscle) is cited as a cause.

You improved by comparing photos, It is evidence that soleus muscle and gastrocnemius muscle become more flexible by poses. Continue sessions of the lower body (foot sole, ankle, calves, thighs) regularly from now on regularly to prevent knee pain, back pain, back, neck stiffness, neck stiffness and prevent walking properly (landing with heel and kicking at the toe) Let's also be conscious of life.

You did not see any improvement compared with the photos, The sole's dorsiflexion is limited by the hardness of soleus and gastrocnemius muscle. The muscles of the calves are important muscles acting as "the second heart". Stiff muscles are a cause of chronic foot chill and swelling of the feet.  Let's refrain from high-heeled shoes, even in daily life, try to stretch and massage conscious of the muscles of the calves. 

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Ankle Pose 

(2) Foot Pressure Shiatsu Yoga 

(3) Let's do it more (Level: ★ · ★ ★)

■3Day:

(1) Calf's Shiatsu Yoga

(2)Shin's《tibialis anterior muscle》Shiatsu Yoga

(3) Let's do it more (Level: ★★)

■4Day:

(3) Let's do it more (Level: ★・★★★)

■5Day:

(2) Down dog

(5) Let's do it more (Level: ☆ · ★)

■7Day:

(1) Flow Yoga from Down dog

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■The 6th photo is taken with the heel of the right foot close to the buttocks.

■The 8th photo is taken with the heel close to the butt from the same position.

Commentary: 

The 6th and 8th pictures are the range test of "knee extension by the quadriceps femoris (front of the thigh)" Normal range of motion is about 130 degrees. It is the angle which bent the knee from the state of face down position and brings the heel close to the buttocks.

You improved by comparing photos, It is evidence that the quadriceps femoris became flexible by the poses. Continue sessions of the lower body (foot sole, ankle, calves, thighs) regularly from now on regularly to prevent knee pain, back pain, back, neck stiffness, neck stiffness and prevent walking properly (landing with heel and kicking at the toe) Let's also be conscious of life.

You did not see any improvement compared with the photos, It is possible that the quadriceps muscles are hardened or the hamstrings are also stiffness. If there is uncomfortable feeling in the waist with the heel close to the butt from the face down position, the possibility of low back pain is also considered. Even in daily life, let's keep flexible by stretching and massaging the quadriceps muscle effective for back pain prevention.

I will introduce the improvement pose that I recommend to you.  Let's try from the pose which you feel comfortable and easy. 

■5Day:

(2) Down dog

(3) Back bending pose

(5) Let's do it more (Level: ☆ · ★)

■6Day:

(1) Buttocks and hip joints pose and groin's Shiatsu Yoga

(2) Let's do it more (Level: ★★ · ★★★)

■7Day:

(1) Flow Yoga from Down dog

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■The 9th photo is take a towel on the sole of the right and shoot with the leg stretched.

■The 10th photo is taken from the same position with the towel wrapped around the left sole and stretched out the foot in the same way.

Commentary: 

The 9th and 10th pictures are "flexibility of hip flexion, hamstrings" test. Normal range of motion is about 90 degrees. It is the angle which raised the leg just above (right angle) from the state of the back.

You improved by comparing photos, It seems that hamstrings became more flexible with poses. Continue sessions of the lower body (foot sole, ankle, calves, thighs) regularly from now on regularly to prevent knee pain, back pain, back, neck stiffness, neck stiffness and prevent walking properly (landing with heel and kicking at the toe) Let's also be conscious of life.

You did not see any improvement compared with the photos, There seems to be a limit as the hamstrings are hard. When the hamstrings become chronically hard, it is cited as cause of low back pain, knee pain, leg length difference, pelvic distortion, and so on. Improve various restrictions by posing alternately between quadriceps femoris and hamstrings. Stop high-heeled shoes that put a weight on hamstrings, let's try to stretch and massage hamstrings.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Ankle Pose 

■3Day:

(1) Calf's Shiatsu Yoga

(3) Let's do it more (Level: ★★)

■4Day:　

(3) Let's do it more (Level: ★・★★★)

■5Day:

(4) Flow of down dog and back bending pose

(5) Let's do it more (Level: ☆ · ★)

■Commentary and improvement pose

In daily life, when the wrist is fixed, movement of the arm is restricted, stiff shoulder, neck stiffness, stiff around the shoulder blades, pain of the elbow and wrist various stresses occur. Trigger points and stiff muscles will appear at the parts that cause stiff neck and stiff shoulder. If you feel constraints or pain in your wrist, elbow, shoulder joints, even when you walk, your arms will not swing and your gait balance will be lost. This is a fatal problem for athletes. Athletes who can not swing their arms will not run fast. Also, If you find a trigger point or stiff muscles on your shoulder, you will feel pain when throwing or hitting the ball.  If you feel pain on the outside of your elbow, you will have pain when you hitting a ball  in using racquets like a tennis.  Those who feel pain inside the elbow will feel pain at the moment of hitting the ball with golf. Also, when we walk in everyday life we have heavy bags and wearing shoes with heels to make even severe situation. 

If you were slight stoop, There are many discomfort of the body coming from slight stoop. Also, If you do not know the reason to become slight stoop, you can not find a clue to solving it. What can be mentioned as a reason.  When sitting for a long time, the pelvis tilts and may become a slight stoop to support a heavy head. Or, The calf muscles are hardened for some reason, kicking up with the toes and landing on the heel makes it impossible to make an ideal way of walking. As a result, the stride inevitably becomes shorter and the pelvis tilts backwards to keep the balance. Or, It may be that the balance between the abdominal and the dorsal muscles is poor may be impossible to support the spine. There are many reasons. Many of the slight stoop people the spine becomes rounded, Shoulder joints and ribs are restricted and breathing becomes shallow. Since the head must be supported, the muscles of the neck and back are always in tension.

We are unconsciously standing, sitting and walking, but we can keep our posture because muscles called posture holding muscles are in a "tense state". The easiest pose to release such a "tense state" is to rotate the "wrist", "ankle", "neck". By rotating, either muscle stretches, contradictory muscles will shrink. When this simple exercise step up, it will be connected to the "Spiral stretch" introduced on the "3day" this chapter. Let's relax the muscles of "tense state" by to adopt  "Spiral stretch" into daily life even during the time of showering and before going to bed.

The feature of Shiatsu Yoga of this lesson is divided into parts of "foot", "lower back", "back", "arm", you can customize it as you like. The adverse effects of trigger points and  stiff muscles create pain unexpected areas for our body. Hardening of the ankle extends not only to the calves, thighs, back but also to the upper body. The hardening of the wrist extends not only to the arm, elbow, shoulder joint, neck, clavicle, shoulder blade, head, but also to the lower body. Let's find trigger points and stiff muscles by doing "Spiral stretch" and remove them one by one with Shiatsu Yoga. "Commentary improvement your pose" for each session should surely be useful.

Let's compare the 7 days ago(self-check photos) with the 7 days later(self-check photos).

■The 1st photo is head to the front bending from the state in which the straight position. (From the side photo shoot)

■The 2nd photo is head to the back bending from the state in which the straight position. (From the side photo shoot)

Commentary: 

The 1st picture is "Flexion of the neck" test. The normal range of motion of "Flexion of the neck" is about 85 degrees. It is the angle where the head is tilted forward from the state where the head vertex faces directly upward.

The 2nd picture is a "Neck extension" test. The normal range of motion of "Neck extension" is about 70 degrees. It is the angle where the head is tilted backward from the state where the head vertically faced upward.

If there is no improvement after comparing photos, It is evidence that neck muscles become flexible by poses. Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger). Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger) on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, The trapezius muscle, sternocleidomastoid muscle, oblique muscle and scapula levator muscles are considered to be hardened. The movement of the neck is complicated and many muscles contribute to each movement. Also, it is difficult to focus positively on only one muscle. These four large muscle groups are combined with poses, but when posing, moving the position of the line of sight slightly up and down, left and right will also affect other muscles that contribute to the same movement. Be careful not to use recoil so as not to hurt those muscles. Let's repeat breathing with a feeling like shrinking the muscles which stretched when inhaling, extending the muscles when exhaling.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(2) Stretching the neck (side bending) pose and twisting arm

(3) Side bending and shoulder blade pose

(4) Let's do it more (Level: ☆ · ★) 

■2Day:

(1) Wrist・arm・shoulder・shoulder blade(scapula)・neck pose

Pull your palm and knees down to the floor, Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your ass, let's back bending your low back and back. (2mins)  If you have a space, Let the tip of the chin on the floor and back bending your neck. 

(2) Let's do it more (Level: ☆ · ★・★★) 

■3Day:

(2) Let's do it more (Level: ☆) 

■4Day:

(1) Arms stretch · pelvis (shiatsu yoga) · shoulder blade (shiatsu yoga) · temporal part (finger pressure yoga)

Let's face up and Shiatsu the ball between the left and right shoulder blades. Let's start with the bottom of the shoulder blade, the middle part, the upper part, from the bottom. Let's raise both arms while inhale with your fingertips. Let's put both arms on the floor while exhale. If you have space, Let's stretch your arms to back bending your body. After breathing is ready, Let's bring both arms right above while inhale. Let's take down your arms while exhaling. Let's also Shiatsu to the middle and upper part as well.

Finally lie on your face and twist your neck on the right side and put your right side head on a towel and twist your neck. Let's Shiatsu with a tennis ball to the right temple. Let's do the other side.

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■The 3rd photo is twist the neck on the right side from the state in which the straight position. (From the back of the photo shoot)

■The 4th photo is twist the neck on the left side from the state in which the straight position. (From the back of the photo shoot)

Commentary: 

The 3rd and 4th photos are "Neck rotation" test. The normal range of motion of 'neck rotation' is about 80 degrees. It is the angle which moved the face to the front for left and right respectively.Let's compare the left and right difference as to which part of the face is being taken. For example, when you turn to the right you will see a nose, and when you turn to the left, if your nose is not shown, it seems there is a problem with the movement on the left side.

If there is improvement by comparing the photos, It is evidence that neck muscles become flexible by poses. Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger). Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger) on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

If there is no improvement after comparing photos, The trapezius muscle, sternocleidomastoid muscle, oblique muscle and scapula levator muscles are considered to be hardened. The movement of the neck is complicated and many muscles contribute to each movement. Also, it is difficult to focus positively on only one muscle. These four large muscle groups are combined with poses, but when posing, moving the position of the line of sight slightly up and down, left and right will also affect other muscles that contribute to the same movement. Be careful not to use recoil so as not to hurt those muscles. Let's repeat breathing with a feeling like shrinking the muscles which stretched when inhaling, extending the muscles when exhaling.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(2) Stretching the neck (side bending) pose and twisting arm

(3) Side bending and shoulder blade pose

(4) Let's do it more (Level: ☆ · ★) 

■2Day:

(1) Wrist・arm・shoulder・shoulder blade(scapula)・neck pose

Pull your palm and knees down to the floor, Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your ass, let's back bending your low back and back.  If you have a space, Let the tip of the chin on the floor and back bending your neck. 

(2) Let's do it more (Level: ☆ · ★・★★) 

■3Day:

(1) Flow pose of the neck, shoulder, shoulder blades(scapula) , arm and wrist

Pull your palm and knees down to the floor, Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your butt, let's bend your back. After breathing is ready, Let's put the left head on the towel. Let's extend the left arm crossing in front of the chest and turning your palm upward. Let the right arm extend straight. Let your right arm extend straight up while inhale. Let's twist your body from the left arm behind. After breathing is ready, Let's lower right hand after returning arm directly above. Let's raise body by hands slowly after lowering both hands on the floor. Let's do the other side.

(2) Let's do it more (Level: ☆) 

■4Day:

(1) Arms stretch · pelvis (shiatsu yoga) · shoulder blade (shiatsu yoga) · temporal part (finger pressure yoga)

Let's face up and Shiatsu the ball between the left and right shoulder blades. Let's start with the bottom of the shoulder blade, the middle part, the upper part, from the bottom. Let's raise both arms while inhale with your fingertips. Let's put both arms on the floor while exhale. If you have space, Let's stretch your arms to back bending your body. After breathing is ready, Let's bring both arms right above while inhale. Let's take down your arms while exhaling. Let's also Shiatsu to the middle and upper part as well. 

Finally lie on your face and twist your neck on the right side and put your right side head on a towel and twist your neck. Let's Shiatsu with a tennis ball to the right temple.  Let's do the other side.

(2) Let's do it more (Level: ★★) 

■5Day:

(1) Shiatsu yoga at base of the arm and Flow yoga 

Sitting with feet in pair or sit on a chair and stretch your back. Let's raise both arms directly above the fingertips. Let's body tilt to the right side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. After breathing is ready, Let's body tilt to the left side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. 

Next let's twist the upper body to the right while exhale. Let's return to the first position while inhale and extend your body while exhale. And let's twist the upper body to the left while exhale. Let's return to the first position while inhale and extend your body while exhale. Let's try it again. 

■7Day:

(1) Flow yoga from Down dog pose

Let's step on your right foot one step ahead while inhale. Let's put the left knee to the floor and adjust the balance while exhale. Let's together palms in front of your chest. After breathing is ready, Let's palms down to the floor while exhale. Let's extend the right foot to the back and return to the downdog pose while exhale.  Let's do the other side. 

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■The 5th photo is pull the head to the right side from the state in which the straight position. (From the front of the photo shoot)

■The 6th photo is pull the head to the left side from the state in which the straight position. (From the front of the photo shoot)

Commentary: 

The 5th and 6th photos are "side bending of the neck" test. The normal range of movement of "side bending of the neck" is about 40 degrees. It is the angle which moved the face from the state facing the front to the left and right.

If there is improvement by comparing the photos, It is evidence that neck muscles become flexible by pose. Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger). Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger) on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, The trapezius muscle, sternocleidomastoid muscle, oblique muscle and scapula levator muscles are considered to be hardened. The movement of the neck is complicated and many muscles contribute to each movement. Also, it is difficult to focus positively on only one muscle. These four large muscle groups are combined with poses, but when posing, moving the position of the line of sight slightly up and down, left and right will also affect other muscles that contribute to the same movement. Be careful not to use recoil so as not to hurt those muscles. Let's repeat breathing with a feeling like shrinking the muscles which stretched when inhaling, extending the muscles when exhaling. I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Stretching the neck (side bending) pose

(2) Stretching the neck (side bending) pose and twisting arm

(3) Side bending and shoulder blade pose

(4) Let's do it more (Level: ☆ · ★) 

■3Day: 

(1) Flow pose of the neck, shoulder, shoulder blades(scapula) , arm and wrist

(2) Let's do it more (Level: ☆) 

■4Day: 

(1) Arms stretch · pelvis (Shiatsu yoga) · shoulder blade (Shiatsu yoga) · temporal part (Shiatsu  yoga)

Let's lie your body on the right side.  Let's stretch both legs and right arm little by little. Put your head on the right shoulder and extend your arms. If you have space, Let's put your head down in front of the extended right arm. 

Let's face up and Shiatsu the ball between the left and right shoulder blades. Let's start with the bottom of the shoulder blade, the middle part, the upper part, from the bottom. Let's raise both arms while inhale with your fingertips. Let's put both arms on the floor while exhale. If you have space, Let's stretch your arms to back bending your body. After breathing is ready, Let's bring both arms right above while inhale. Let's take down your arms while exhaling. Let's also Shiatsu to the middle and upper part as well. 

Finally lie on your face and twist your neck on the right side and put your right side head on a towel and twist your neck. Let's Shiatsu with a tennis ball to the right temple.  Let's do the other side.

(2) Let's do it more (Level: ★★) 

■7Day: 

(1) Flow yoga from Down dog pose

From the down dog pose, Let's step on your right foot one step ahead while inhale. Let's put the left knee to the floor and adjust the balance while exhale. Let's together palms in front of your chest. After breathing is ready, Let's lift your hands and extend your upper body while inhale. Let's lower both arms to the shoulder level while exhale. After breathing is ready, Let's twist the upper body left side while exhale. If you have space, Let's extend the left thumb to the back and stretching the inside of the left shoulder blade. After breathing is ready, Let's return to the first position while inhale. Let's palms down to the floor while exhale. Let's extend the right foot to the back and return to the down dog pose while exhale. (1min)   Let's do the other side. (1min)

Finally, from the down dog pose, Let's put the right foot to the floor so that hit the left groin area by inside right heel while exhale. Let's stretch your arms and put your abdomen, forehead down on the floor while exhale. After breathing is ready, Let's put both hands on the floor and wake the upper body while inhale. Let's bend the left knee and bring the heel close to the butt. Let's wrap a towel on the left ankle and grab the towel with your right hand. If you have space, Let's grab the left ankle or instep with your right hand without the towel. Let's push the left foot behind, let's extend the right arm to back bending your upper body while exhale. Let's put your hands and feet on the floor while exhale. After breathing is ready, Let's extend the right foot to the back and return to the downdog pose while exhale. (1min)   Let's do the other side. (1min)

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■The 7th photo is stretch your right arm straight up from the state in which the straight position. (From the side of the photo shoot)

■The 8th photo is stretch your left arm straight up from the state in which the straight position. (From the side of the photo shoot)

Commentary: 

The 7th and 8th pictures are "shoulder bends" test. The normal range of movement of "shoulder side bending" is about 180 degrees. It is the angle raised just above the state from the arm lowered.

If there is improvement by comparing the photos, It seems there was no restriction on the complex part of the shoulder (humerus, clavicle, shoulder blades) and shoulder joints. Continue sessions of the upper body (neck・shoulder・shoulder blade・arm・elbow・wrist・finger) on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, Restriction of the complex part of the shoulder (humerus, clavicle, scapulae) is not improved, trigger points or stiff muscles are considered. Let's improve the hardening of trigger points and muscles with Shiatsu Yoga. Let's improve the trigger points and stiff muscles with Shiatsu Yoga. Let's repeat with the feeling like shrinking the muscles when inhaling, extending muscles when exhaling. Let's adjust the way of pressure on the tennis ball by changing the direction of the body with relax.  I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Wrist・arm・shoulder・shoulder blade(scapula)・neck pose

Pull your palm and knees down to the floor, Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your ass, let's back bending your low back and back. If you have a space, Let the tip of the chin on the floor and back bending your neck. 

Next from the state of putting forehead on the floor. Cross the both wrist and extend both arms. And let's put your forehead down on the floor.  Let's cross the wrist on the opposite side and extend both arms as well. 

Let's return the arms to the straight extended position. Let's return the position pull your palm and knees down to the floor little by little while inhale. After breathing is ready, Lift your body and let's downdog pose while inhale.  If achilles tendon and calves are difficult to extend, let's stretch your heel closer to the floor for each foot.  If you have a space. Let's put the heels on the floor and stretching both arms. and let's bring the forehead close to the floor.

The shape of an isosceles triangle is ideal when looking at the pose from the side. When the heel floats from the floor, the calves muscles are hardened. The weight is overloaded on both arms and the balance of the triangle downfall. Let's try again "1st week(Lower body)" lesson. If you can support the body equally with both arms and feet. You can extend it all at once to "wrist, arm, shoulder, back, low back, hamstrings, back of the knee, calves, Achilles tendon, ankle". It is a versatile pose to supply blood to the brain as the head is lower than the heart. If the heel floats from the floor, let's adjust by towel put on your heels. Let's down your knee to the floor and finish the pose while exhale. 

■3Day:

(1) Flow pose of the neck, shoulder, shoulder blades(scapula) , arm and wrist

Pull your palm and knees down to the floor, Lifting the body while inhale. Hold the butt just above, pull your palms and feet down to the floor and support your body while exhale.(down dog pose) After breathing is ready, Let's both knees down to the floor while exhale. Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your butt, let's bend your back. 

After breathing is ready, Let's put the left head on the towel. Let's extend the left arm crossing in front of the chest and turning your palm upward. Let the right arm extend straight. Let your right arm extend straight up while inhale. Let's twist your body from the left arm behind. After breathing is ready, Let's lower right hand after returning arm directly above. Let's raise body by hands slowly after lowering both hands on the floor. 

(2) Let's do it more (Level: ☆) 

■4Day:

(1) Arms stretch · pelvis (shiatsu yoga) · shoulder blade (shiatsu yoga) · temporal part (finger pressure yoga)

Let's face up and Shiatsu the ball between the left and right shoulder blades. Let's start with the bottom of the shoulder blade, the middle part, the upper part, from the bottom. Let's raise both arms while inhale with your fingertips. Let's put both arms on the floor while exhale. If you have space, Let's stretch your arms to back bending your body. After breathing is ready, Let's bring both arms right above while inhale. Let's take down your arms while exhaling. Let's also Shiatsu to the middle and upper part as well. (2min)

(2) Let's do it more (Level: ★★) 

■5Day:

(1) Shiatsu yoga at base of the arm and Flow yoga 

Let's Shiatsu Yoga by put on the tennis ball on the part where the index finger or the middle finger hits left hand on the right armpit. Let's lie your body on the right side.  Let's stretch both legs and right arm little by little. Put your head on the right shoulder and extend your arms. If you have space, Let's put your head down in front of the extended right arm. After the shoulder joint has extended, Let's put the tennis ball to the point where the finger hits. Let the left palm down on the floor to stabilize the balance and move the body forward (chest side) and back (back side) and let's Shiatsu the ball from various angles. Let's put a towel on the ball if the pressure is too strong. If you have space, let's put your weight on the body, face up and just above the ball while inhale. Let's get up the body by left arm.  Let's do the other side. 

Sitting with feet in pair or sit on a chair and stretch your back. Let's raise both arms directly above the fingertips. Let's body tilt to the right side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. After breathing is ready, Let's body tilt to the left side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. 

Next let's twist the upper body to the right while exhale. Let's return to the first position while inhale and extend your body while exhale. And let's twist the upper body to the left while exhale. Let's return to the first position while inhale and extend your body while exhale. Let's try it again. 

Let's down both arms to the chest  level while exhale. Let your arms stretch forward, extend your back and spread your shoulder blades while exhale. Let's extend the arms and move the inside left and right shoulder blades closer while exhale. Let's return to first position and join fingertips and stretch them forward, extend your back and spread your shoulder blades while exhale. 

Finally, let's extend the back of the hand with your fingertips on the outside.  Let your arms stretch forward, extend your back and spread your shoulder blades while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch your arms forward with your fingertips while exhale. Let's both arms straight up while inhale. Let's stretch both arms straight upwards while exhale. After breathing is ready, Let's lower both arms while exhale. 

(2) Let's do it more (Level: ★) 

■6Day:

(1) Open regs arm stretching pose & standing stretch the side of the body pose

(2) Let's do it more (Level: ★★★) 

■7Day:

(1) Flow yoga from Down dog pose

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■The 9th photo is your right arm extend with your fingertips facing straight up. (From the side of the photo shoot)

■The 11th photo take a left arm like the "9th photo".  (From the side of the photo shoot)

■The 10th photo is your right arm extend with your fingertips facing down. (From the side of the photo shoot)

■The 12th photo take a left arm like the "10th photo".  (From the side of the photo shoot)

Commentary: 

The 9th and 11th photos are "wrist extension" test. The 12th and 10th photos are "wrist flexion" test. The normal range of motion of "wrist extension" is about 70 degrees. It is the angle where the fingers are extended upward in parallel from the arm to the fingers. The normal range of motion of "wrist flexion" is about 80 degrees. It is the angle where the fingers are directed downward by stretching in parallel from arm to fingers. 

If there is improvement by comparing the photos,  It seems there was no restriction on the complex part of the wrist extension (extensor carpi radialis longus muscle, extensor carpi radialis brevis muscle, extensor carpi ulnaris muscle)  and flexion of the wrist (flexor carpi radialis muscle, flexor carpi ulnaris muscle, palmaris longus muscle). Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, Extension muscles associated with extension of the wrist (when the finger is facing upward) feel pain and discomfort on the outside of the elbow because the muscles start from the humeral extondylar condyles (the part damaged by the tennis elbow). Many people are seen racquet sports such as tennis. The flexor group related to the flexor muscles of the wrist (when the finger is directed downward) feels pain and discomfort inside the elbow because muscles start from the humeral condyle (around the golfer elbow). Many people are seen sports such as golf. Restriction of the range of motion of "extension and flexion" of the wrist restricts movement of the joint of the elbow and shoulder by occurrence of tendonitis and pain in "extensor and flexor" starting from the elbow. This session will be a solution to those who are in a situation where the wrist is fixed repetitively for some reason (Golf players, tennis players, those who work for a long time on computers, music performers such as pianists and guitarists) by improving the range of motion of the wrist with Spiral Stretch and Shiatsu Yoga. I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(4) Let's do it more (Level: ★) 

■2Day:

(1) Wrist・arm・shoulder・shoulder blade(scapula)・neck pose

Before posing, stretch your arms and wrists.  Pull your palm and knees down to the floor, Let's your palm close to the knee. Right turn right palm, left turn left palm close to your fingertip to your knees. Let's slowly bring your ass close to the heel and extend your wrist while exhale. After breathing is ready, Let's loosen the wrist after your butt float up while inhale. Let's return the wrist to first position after sliding the body forward while exhale.

From the same position, Let's your lower the back of the hand to the floor. Let's slowly bring your ass close to the heel and extend your lower the back of the hand while exhale.  After breathing is ready, Let's loosen the wrist after your butt float up while inhale. Let's return the wrist to first position after sliding the body forward while exhale.

Pull your palm and knees down to the floor, Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your ass, let's back bending your low back and back.  If you have a space, Let the tip of the chin on the floor and back bending your neck. 

Next from the state of putting forehead on the floor. Cross the both wrist and extend both arms. And let's put your forehead down on the floor. Let's cross the wrist on the opposite side and extend both arms as well. 

■3Day:

(1) Flow pose of the neck, shoulder, shoulder blades(scapula) , arm and wrist

Pull your palm and knees down to the floor, Lifting the body while inhale. Hold the butt just above, pull your palms and feet down to the floor and support your body while exhale.(down dog pose) After breathing is ready, Let's both knees down to the floor while exhale. Let's move the knees little by little backwards while exhale. Let's put the forehead down on the floor with both arms stretched straight. After breathing is ready, Lift your butt, let's bend your back. 

After breathing is ready, Let's put the left head on the towel. Let's extend the left arm crossing in front of the chest and turning your palm upward. Let the right arm extend straight. Let your right arm extend straight up while inhale. Let's twist your body from the left arm behind. After breathing is ready, Let's lower right hand after returning arm directly above. Let's raise body by hands slowly after lowering both hands on the floor.  Let's do the other side.

(2) Let's do it more (Level: ☆) 

Let's Shiatsu massage after warming the inside and outside of the elbow with a shower or a bath.

■Let's a break (Bonus lesson):

Spiral stretch(1)

Spiral stretch(2)

■5Day:

(1) Shiatsu yoga at base of the arm and Flow yoga 

Let's Shiatsu Yoga by put on the tennis ball on the part where the index finger or the middle finger hits left hand on the right armpit. Let's lie your body on the right side.  Let's stretch both legs and right arm little by little. Put your head on the right shoulder and extend your arms. If you have space, Let's put your head down in front of the extended right arm. After the shoulder joint has extended, Let's put the tennis ball to the point where the finger hits. Let the left palm down on the floor to stabilize the balance and move the body forward (chest side) and back (back side) and let's Shiatsu the ball from various angles. Let's put a towel on the ball if the pressure is too strong. If you have space, let's put your weight on the body, face up and just above the ball while inhale. Let's get up the body by left arm.  Let's do the other side.

Sitting with feet in pair or sit on a chair and stretch your back. Let's raise both arms directly above the fingertips. Let's body tilt to the right side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. After breathing is ready, Let's body tilt to the left side while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch out your arms and body while exhale. 

Next let's twist the upper body to the right while exhale. Let's return to the first position while inhale and extend your body while exhale. And let's twist the upper body to the left while exhale. Let's return to the first position while inhale and extend your body while exhale. Let's try it again.

Let's down both arms to the chest  level while exhale. Let your arms stretch forward, extend your back and spread your shoulder blades while exhale. Let's extend the arms and move the inside left and right shoulder blades closer while exhale. Let's return to first position and join fingertips and stretch them forward, extend your back and spread your shoulder blades while exhale. 

Finally, let's extend the back of the hand with your fingertips on the outside.  Let your arms stretch forward, extend your back and spread your shoulder blades while exhale. After breathing is ready, Let's return to the first position while inhale. Let's stretch your arms forward with your fingertips while exhale. Let's both arms straight up while inhale. Let's stretch both arms straight upwards while exhale. After breathing is ready, Let's lower both arms while exhale. 

(2) Let's do it more (Level: ★) 

■6Day:

(1) Open regs arm stretching pose & standing stretch the side of the body pose

Let's life your right arm from the standing position while inhale. Let's tilt your upper body to the left side with your right hand facing left side. The shape like crescent is ideal from the front. If you have space, Let's see the right fingers from the viewpoint. Let's relax with the left arm hanging from the shoulder. After breathing is ready, Let's return the upper body to draw a big circle with the right fingers while inhale. Let's lower your arms with your palm facing forward while exhale. Let's do the other side.

■Commentary and improvement pose

Hardening of the hip joint connects with pain such as Pelvic distortion, Scoliosis, Lower back pain, Sciatica, Knee pain. How to improve trigger points and stiff muscles of hip joint. It is necessary to understand the movement of the regs. Let's take "Leg Spiral Stretch" regularly in daily life.

In complex parts such as hip joints, Let's move each to the direction of 「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 to move the toes to various angles and make the hip joint flexible. And let's find Trigger points and stiff muscles that are not flexible part.

If you do "Leg Spiral Stretch" and you find a left or right difference or a tight part of muscle, It seems to be Trigger points or stiff muscles. At first, After return to comfortable position, if your finger reaches those point, Let's relax your muscles by Shiatsu massage or oil massage. Let's Shiatsu Yoga with tennis balls if you can not reach those point. And let's try the first pose again. If you could pose comfortable more than first time, these parts can be said Trigger points and stiff muscles. You can enjoy that your body moves freely by this session.

Let's compare the 7 days ago(self-check photos) with the 7 days later(self-check photos).

■The 1st photo is taken with face up bending the right knee and bringing the thigh close to the chest. (From the side photo shoot) 

■The 2nd photo is taken with face up bending the left knee and bringing the thigh close to the chest. (From the side photo shoot)　

Commentary: 

The 1st and 2nd photos are "Flexion of hip joint" test. The normal range of movement of "Flexion of hip joint" is about 120 degrees.  Is the angle from stretch out the leg to knee bent close to chest. 

If there is improvement by comparing the photos, It is evidence that hip joint, lumber, thigh become flexible by pose. Continue sessions of the Pelvis & Spine  on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, I recommend that you repeat some poses  「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 of the hip join at  "Leg Spiral Stretch". 

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■Let's a break: 

Leg Spiral Stretch

By moving the foot and ankle to 「 Plantar flexion」and 「 Dorsiflexion 」and 「 Inversion 」and 「 Eversion」 here.  Let's experience the movements of 「Flexion and Extension 」and 「Adduction and Abduction 」and 「Internal rotation and External rotation 」with your legs. Each movements are improved by repeat again. It is important to be aware of related muscles. Let's repeat the same movement and stretch out little by little. And let's extend and twisting your muscles when you exhale long and deeply. Let's find Trigger points and Stiff muscles by comparing the left and right movements. 

Leg Spiral Stretch【A】
Start from the standing position, Let your right leg lift and cross the left front. Let's return your right leg beside your left leg. Next, let's cross the right leg to the left backward. Let's repeat 10 times for front and backward. It is 「Flexion and Adduction and External rotation」of femur. It is 「 Dorsiflexion and Inversion」of ankle.  It is 「Extension」of toe. Let's move your leg away from the body so that these muscles can be fully extended. And repeat the opposite side. 

Leg Spiral Stretch【B】
Let change the direction of the toes with the same movement.  Let your right leg lift and cross the left front. (Let your toes face the right side) Let's return your right leg beside your left leg. (Let your toes face forward) Next, let's cross the right leg to the left backward. (Let your toes face the right side)  Let's repeat 10 times for front and backward. It is 「Extension and Abduction and Internal rotation」of femur. It is 「 Plantar flexion and Eversion」of ankle. It is 「Flexion」of toe. Let's move your leg away from the body so that these muscles can be fully extended. And repeat the opposite side. 

■2Day:

(1) Gomukha asana (Cow Face Pose)  and Twist pose

■5Day:

(1) Shiatsu Yoga Sequence (Alternate front and back)

Let's face down, tennis balls put on both groin areas. Hold your toes on the floor and breathe in and bow your body with both arms. Let's put your toes on the floor and lifting your body by both arms. Let's move the body forwards and backwards, right and left Shiatsu from groins area to above knees.

(2) Back bending and twist 

■6Day:

(1) Hip joint (Relaxing) 

(4) Let's do it more (Level: ★・★★) 

■7Day:

(1) Flow Yoga (Front and back bending and twist)  From Down dog pose.

Let's step forward on the right leg while inhale and let's put the left knee on the floor while exhale. Let's palms together while inhale. Let look up on the ceiling while exhale and return to the first position while inhale.Let's your palms on the floor while exhale. After inhale, Let extend your right leg while exhale and return to the down dog pose while inhale. Let's step forward on the left leg while inhale and let's put the right knee on the floor while exhale. Let's palms together while inhale.  Let look up on the ceiling while exhale and return to the first position while inhale. Let's your palms on the floor while exhale. After inhale, Let extend your left leg and return to the down dog pose while exhale. Let's put your knee on the floor one by one while exhale. 

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■The 3rd photo is taken with face down right leg stretched and lift up. (From the side photo shoot) 

■The 4th photo is taken with face down left leg stretched and lift up. (From the side photo shoot)

Commentary: 

The 3rd and 4th photos are "Extension of hip joint" test. The normal range of movement of " Extension of hip joint" is about 30 degrees. The angle from the center of the thigh that lifted the leg to the ankle

If there is improvement by comparing the photos, It is evidence that hip joint, lumber, thigh become flexible by pose. Continue sessions of the Pelvis & Spine  on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, I recommend that you repeat some poses  「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 of the hip join at  "Leg Spiral Stretch".  When taking a picture, if your knee is bent like this male model. Quadriceps femoris muscles( Rectus femoris muscle, Vastus medialis muscle, Vastus lateralis muscle, Vastus intermedius muscle) are considered to be hardened special Rectus femoris muscle.  Let 's stretch Quadriceps femoris muscles and improve the range Of Motion of the hip joint.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■4Day:

(5) Let's do it more (Level: ★★) 

■5Day:

(1) Shiatsu Yoga Sequence (Alternate front and back) 

Let's face down, tennis balls put on both groin areas. Hold your toes on the floor and breathe in and bow your body with both arms. Let's put your toes on the floor and lifting your body by both arms. Let's move the body forwards and backwards, right and left Shiatsu from groins area to above knees.

(2) Back bending and twist

■6Day:

(1) Hip joint (Relaxing) 

(4) Let's do it more (Level: ★・★★) 

■7Day:

(1) Flow Yoga (Front and back bending and twist)

Let's put the right leg to the floor and inside of the right heel put on left groin area while exhale. And let's extend both arms while exhale.  Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. Let's put the left leg to the floor and inside of the left heel put on left groin area while exhale. And let's extend both arms while exhale. Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and  return to the down dog pose. 

Let's step forward on the right leg while inhale and let's put the left knee on the floor while exhale. Let's palms together while inhale. Let look up on the ceiling while exhale and return to the first position while inhale.Let's your palms on the floor while exhale. After inhale, Let extend your right leg while exhale and return to the down dog pose while inhale. Let's step forward on the left leg while inhale and let's put the right knee on the floor while exhale. Let's palms together while inhale.  Let look up on the ceiling while exhale and return to the first position while inhale. Let's your palms on the floor while exhale. After inhale, Let extend your left leg and return to the down dog pose while exhale. Let's put your knee on the floor one by one while exhale. 

Lift your right leg while inhale. Let your right leg extend while exhale. Let's support your body with three points. Lift your left arm while inhale. Let your left arm extend while exhale. Let's support your body with two points.Look up the forward. Left hand on the floor while exhale and right leg on the floor while exhale. After breathing is ready, Lift your left leg while inhale. Let your left leg extend while exhale. Let's support your body with three points. Lift your right arm while inhale. Let your right arm extend while exhale. Let's support your body with two points. Look up the forward. Right hand on the floor while exhale and left leg on the floor while exhale and return to the down dog pose while inhale.

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■The 5th photo is taken with face up and opened both feet  shoulder width. (From toe to knee photo shoot)

■The 6th photo is taken with face up and opened both feet  shoulder width. (From foot soles photo shoot) 

Commentary: 

The 5th photo is "Length difference" test. and 6th photo is ”Pelvis left-right difference” test. The cause of the difference in length of legs can be thought of as the difference between the left and right of the pelvis. Let's look at the soles of your favorite sports shoes from the heel side. For Length difference and Pelvis left-right difference, always the shoe sole is uneven.

If there is improvement by comparing the photos, It is evidence that hip joint, lumber, thigh become flexible by pose. Continue sessions of the Pelvis & Spine  on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, I recommend that you repeat some poses  「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 of the hip join at  "Leg Spiral Stretch".　　

I will introduce the improvement pose that I recommend to you. But as for this session, it may be more effective to pose "asymmetry" right and left side. If you can not see improvement after completing this session, please send us pictures of the self check on the first day and last day. We will inform you of the best pose and combination pose. Please note that we may ask you to take a picture again and ask for additional pictures also it may take some time.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day:

(1) Supine pose (Hip joint)

(2) Supine 卍 (Swastika) pose 

■2Day:

(1) Gomukha asana (Cow Face Pose)  and Twist pose

(3) Let's do it more (Level: ★) 

■3Day:

(1) Sequence 【A】(Basic position)

(2) Sequence 【B】(Left and right height difference)

(3) Sequence 【C】(Rotation)

(4) Sequence 【D】(Twist of the arm)

(5) Let's do it more (Level: ★) Shiatsu Yoga of Spine

■4Day:

(3) Sequence 【E】(Knee standing)

(4) Sequence 【F】(Tilt forward)

(5) Let's do it more (Level: ★★) 

■5Day:

(3) Let's do it more (Level: ★★ Swastika pose) 

■6Day:

(1) Hip joint (Relaxing) 

(2) Hip joint (Movement of left and right / Balance pose) 

(3) Hip joint (Twist of back and neck)

(4) Let's do it more (Level: ★・★★) 

■7Day:

(1) Flow Yoga (Front and back bending and twist) From down dog pose.

Let's put the right leg to the floor and inside of the right heel put on left groin area while exhale. And let's extend both arms while exhale.  Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. Let's put the left leg to the floor and inside of the left heel put on left groin area while exhale. And let's extend both arms while exhale. Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. If you have space, Let's put the towel under the heel that press the groin area. Repeat the opposite side.

●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●

■The 7th photo is taken with face up and both feet spread out.  (From foot soles photo shoot)

■The 8th photo is taken with sitting and soles of the feet together. (From the front of the photo shoot)

The 7th photo is "The adductor muscle of the hip joint" test. The normal range of movement of "The adductor muscle of the hip joint" is 50 degrees. Spread both legs from the center of the body to the toes. and 8th photo is "Hip joint range of motion" check. Let's check the height of the left and right knees.

If there is improvement by comparing the photos, It is evidence that hip joint, lumber, thigh become flexible by pose. Continue sessions of the Pelvis & Spine  on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, I recommend that you repeat some poses  「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 of the hip join at  "Leg Spiral Stretch".

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day (1st Week LOWER BODY): 

(1) Ankle Pose 

■4Day: 

(1) Sequence 【A】(Basic position)

(2) Sequence 【B】(Left and right height difference)

(3) Sequence 【E】(Knee standing)

■5Day: 

(1) Shiatsu Yoga Sequence (Alternate front and back)

【3】Quadriceps femoris muscle: Let's face down, tennis balls put on both groin areas.  Hold your toes on the floor and breathe in and bow your body with both arms. Let's put your toes on the floor and lifting your body by both arms. Let's move the body forwards and backwards, right and left Shiatsu from groins area to above knees.

■6Day: 

(1) Hip joint (Relaxing) 

(2) Hip joint (Movement of left and right / Balance pose) 

(3) Hip joint (Twist of back and neck)

(4) Let's do it more (Level: ★・★★) 

■7Day: 

(1) Flow Yoga (Front and back bending and twist) From down dog pose.

Let's put the right leg to the floor and inside of the right heel put on left groin area while exhale. And let's extend both arms while exhale.  Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. Let's put the left leg to the floor and inside of the left heel put on left groin area while exhale. And let's extend both arms while exhale. Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. If you have space, Let's put the towel under the heel that press the groin area. Repeat the opposite side.

Let's slide your body and put both knees down on the floor while exhale. Let look up the forward while inhale. Look over the right shoulder while exhale. After breathing is ready, Return to the first position while inhale. Look over the left shoulder while exhale. After breathing is ready, Return to the first position while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let lift your body and return to down dog pose while inhale. 

●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●●

■The 9th photo is taken with sitting in a chair and the right fingers close to the floor. (From foot soles photo shoot)

■The 10th photo is taken with sitting in a chair and the left fingers close to the floor. (From foot soles photo shoot)and soles of the feet together. (From the front of the photo shoot)

The 9th and 10th photo are "Scoliosis test" caused by the difference in left and right pelvis etc. If there is a difference in the pelvis left and right, distortion will occur each time sitting on the chair. The distortion bring about trigger points and stiff muscles in most parts of the body such as head, neck, shoulders, shoulder blades, upper back, middle back,lower back, hip joint, buttocks, legs and knees. 

If there is improvement by comparing the photos, It is evidence that hip joint, lumber, thigh become flexible by pose. Continue sessions of the Pelvis & Spine  on a regular basis to prevent knee pain, back pain, stoop, stiff shoulder, neck stiffness and prevent walking properly (landing with heel and kicking at the toe)  Let's incorporate it into your daily life.

You did not see any improvement compared with the photos, I recommend that you repeat some poses  「Flexion」・「Extension」・「Adduction」・「Abduction」・「Internal rotation」・「External rotation」 of the hip join at  "Leg Spiral Stretch".

I will introduce the improvement pose that I recommend to you. But as for this session, it may be more effective to pose "asymmetry" right and left side. If you can not see improvement after completing this session, please send us pictures of the self check on the first day and last day. We will inform you of the best pose and combination pose. Please note that we may ask you to take a picture again and ask for additional pictures also it may take some time.

I will introduce the improvement pose that I recommend to you. Let's try from the pose which you feel comfortable and easy. 

■1Day: 

(1) Supine pose (Hip joint)

(2) Supine 卍 (Swastika) pose 

■2Day: 

(1) Gomukha asana (Cow Face Pose)  and Twist pose

(2) Palms and knees down to the floor (Balance pose)

(3) Let's do it more (Level: ★・☆) 

■3Day: 

(1) Sequence 【A】(Basic position)

(2) Sequence 【B】(Left and right height difference)

(3) Sequence 【C】(Rotation)

(5) Let's do it more (Level: ★) Shiatsu Yoga of Spine

■4Day: 

(3) Sequence 【E】(Knee standing)

(4) Sequence 【F】(Tilt forward)

(5) Let's do it more (Level: ★★) 

■5Day: 

(2) Back bending and twist

(3) Let's do it more (Level: ★★・★★) 

■6Day: 

(1) Hip joint (Relaxing) 

(2) Hip joint (Movement of left and right / Balance pose) 

(3) Hip joint (Twist of back and neck)

(4) Let's do it more (Level: ★★) 

■7Day: 

(1) Flow Yoga (Front and back bending and twist) From down dog pose.

Let's put the right leg to the floor and inside of the right heel put on left groin area while exhale. And let's extend both arms while exhale.  Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and return to the down dog pose. Let's put the left leg to the floor and inside of the left heel put on left groin area while exhale. And let's extend both arms while exhale. Let move up slowly while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let's take a  relax while exhale.  Let's lifting the body while inhale and  return to the down dog pose. 

Let's slide your body and put both knees down on the floor while exhale. Let look up the forward while inhale. Look over the right shoulder while exhale. After breathing is ready, Return to the first position while inhale. Look over the left shoulder while exhale. After breathing is ready, Return to the first position while inhale. Let look up on the ceiling while exhale and return to the first position while inhale. Let lift your body and return to down dog pose while inhale. 

■The final chapter

Since I opened the massage studio in 1999, I have the opportunity to meet many people with various pain, and have always been aiming for "the last round of treatment". In order to continue the effect of the treatment, I thought that it is important to maintain the flexibility of the body and the range of motion of the joint, That is why I opened Yoga studio more than 10 years ago.

In that studio, Chiropractor and Shiatsu trainer did not perform the treatments to students.  In which techniques such as Chiropractic and Shiatsu are using tennis balls and towels by themself. "Self maintenance" style sessions have started.

At first, we had complaints by spending most of time to use tennis balls and towels for a session without common lesson from new students. Many of them probably had a lot of trigger points and stiff muscles.

However, after performing a strange poses with tennis balls that we have never seen before yoga studios or yoga magazines. Even if the student performs the same poses, before and after that strange poses. Many students noticed something change.

The way and record to identify the cause of Trigger points and stiff muscles is 「Before & After (self-check) 」you have done on the first day of the session. Among those who cooperated in photography in the studio, scoliosis, difference of pelvis level, difference of legs  length, arm and leg numbness, torticollis, frozen shoulder, constipation etc. There were a lot of people who do not know the causes. 

The pictures of 「Before & After (self-check) 」 and customized combinations of poses was valuable research in my thesis. 

Based on my 18 years career as a therapist and many people who cooperated in the studio, I am honored that it was possible to release the beginner's session with Udemy Web lesson here. And I will express my gratitude to you who have attended this "YIN YANG YOGA" from a number of Udemy courses. Indeed, please let us know if you have taken this course and whether a change has occurred in your body, whether good results have been obtained with "Before & After".

Unlike other media, Udemy is able to ask questions directly to the instructor as many times as you can not understand. There is also no classification of lessons. Of course, even after finishing the lesson, you can enjoy lessons repeatedly and again. In the web lesson, it is easy for many people to continue, and it consists of 8 minutes a day for easy to understand. It is a format to complete a session in one week. However, from now on let's customize the session according to your condition. For example,  It is okay even if you warm up Shiatsu Yoga before sports. It is okay to perform "Spiral stretching" after sports and check "Self-maintenance" by confirming fatigue of joints and muscles. It is okay even if you do a sequence to change your mood.

It was realized because of Udemy staff and development team that you were in the living room and could have a session with you. Enjoying yoga with many people in a big studio is also a way to enjoy yoga. But in the Udemy Web lesson, enjoy "Yin Yang Yoga"  in the feeling that you are taking private session. And please use it long as your important textbook. 

Last but not least, thank you very much for taking the course.

if you became happy after taking a session. you will surely make someone happy. That happiness will surely make someone else happy.

Yin Yang Yoga     Hisa Ogura