Shiatsu〈指圧〉Yoga −Self maintenance Yoga−
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Shiatsu〈指圧〉Yoga −Self maintenance Yoga−

8minutes challenge & easy to find your trigger points by Shiatsu Yoga
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1 student enrolled
Created by Ogura Hisa
Last updated 8/2017
English
Curiosity Sale
Current price: $23 Original price: $95 Discount: 75% off
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Includes:
  • 4.5 hours on-demand video
  • 42 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • ⭕️ Find a trigger point and stress off with Shiatsu massage.
  • ⭕️ Continue for one week in 8 minutes a day, you can customize the poses you need.
  • ⭕️ "Detox " and " improvement of constipation" by traditional yoga breathing technic and body locks with poses.
View Curriculum
Requirements
  • ☑️ Four tennis balls
  • ☑️ One paris of socks
  • ☑️ Yoga mat or bath towel 〈Although some people may prefer to practice using a yoga mat, but this is not essential and is down to preference〉
  • ☑️ Digital camera or mobile phone 〈If you compare the improvement by self-check "before & after", you need digital camera or mobile phone〉
Description

Before Udemy's online course was offered, students and instructors could not communicate freely on the web. In this course, I will introduce yoga with a completely different approach.

Of course it is possible to enjoy web lessons while watching videos as before. A different approach will take a picture for range of motion of the joints before starting each lesson. After 7 days, take a picture again and compare for range of motion of the joints.

Asanas can be comfortable if there is an improved part in 8 minutes lesson a day.  If you do not improve it, try "commentary & improvement pose" for each lesson.

In this online course there are "two bonus lessons" to find the trigger points for upper body and lower body. Because most of the students who do not improve by 8 minutes lesson a day may have trigger points in upper body and lower body.

It is a big difference from other web lessons that you can find trigger points with two bonus lessons, reduce your trigger points with Shiatsu Yoga, and customize the poses you need. Of course, you can send self-check photos to the instructor and consult any time.


◾️Self-check: 

Photo sessions〈Before & after〉

◾️The first week: 

Lower body〈Soles shiatsu massage, ankles, calves shiatsu massage, hamstrings〉

◾️The second week:

Upper body〈Neck, shoulders, shoulder blade massage, arms, elbows, wrists, finger yoga〉

◾️The third week: 

Pelvis, spines

◾️Bonus lessons:

Spiral stretch〈Easy to find your trigger points〉

◾️The fourth week: 

Breathing technique〈Detox, abdominal breathing, body locks〉

Who is the target audience?
  • ☑️ If you can not reach the floor by bend forward (more than 5inches)
  • ☑️ Chronic stiff shoulders, neck stiffness over 3 years.
  • ☑️ Chronic constipation over 3 years.
  • ☑️ If your arms does not raise upward or frozen shoulder.
  • ☑️ Swollen of feet or ankle.
  • ☑️ Coldness of limbs.
  • ☑️ Before starting yoga or yoga beginners.
  • ☑️ Yoga instructors.
  • ☑️ Sports trainer and athlete.
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Curriculum For This Course
80 Lectures
09:18:14
+
Introduction
4 Lectures 14:35

■Before starting Yoga

Please change to clothes that does not tighten your body and warm and comfortable place so that your body does not get cold. It is also good for enjoy aroma or incense to relax. It is best to do yoga on empty stomach. Let's refrain from drinking alcohol before and after lesson, also more than 3 hours after meals.

Women in menstrual period should not pose to back bending, the body's upper and lower sides are reversed, tighten the abdomen or twist pose. For women who are pregnant up to 3 months, please do not do lessons. When entering the stable period we recommend specialized courses such as maternity yoga.

This course consists of 1st to 4th weeks. You can start with your favorite course.  The difficulty gradually increases from the first day, but please enjoy the session without impossibility.  We will start breathing technique at the 4th week, but when you doing pose, please be conscious  " Without stopping breathing and exhale deeply "  Please imagine that the body relaxes when exhaling and stress is discharged outside the body. Let's not breathe out of the mouth as much as possible, "inhale in from your nose and exhale through your nose".

Sequence is a combination that can realize the change by repeating sequential poses. Flow creates movement and rhythm in conflicting poses by performing without stopping breathing in the middle of the first pose and the second pose. Let's conscious not to stop breathing.

Let's try the pose of difficulty ☆ (white) for those who had difficult session for 8 minutes at the end of the lesson "Let's do it more".  If you raise the level a little more than contents of the session try to pose the ★ (black).  The level will rise as number of ★.

"Shiatsu Yoga" uses tennis balls. The intensity of shiatsu is a little bit painful, but Shiatsu feeling pleasant is the best pressure. Please stop immediately if you feel pain or numbness. Adjusting the pressure of the Shiatsu, if the pressure is too strong, when you  folded towel over the ball it will be soft pressure. Also, if you increase the pressure, if you adjust the angle so that the center of gravity of the body is placed directly above the tennis ball, the pressure increases.  I will inform you in each session so please check it.

There may be poses that you can not do when you start a session. There is no need to get down with such a thing. Many people start yoga because their body is not comfortable. And you did not start yoga to hurt your body.  Yoga is not a sports competition.  As the body does not stretch when breathing is stopped. Please listen to your own breathing and try to natural breathing  (circulation breathing).  The secret to keep yoga is the good feeling when you doing pose. Please find a point that feels comfortable with any pose and breathing is not disturbed. and continuity is power. 

This session consists of a week. Let's take a break when schedule adjustment is impossible or when the condition is not good. Let's start from the first day when you will restart the session. 

"Pain" is a message from your body.  Please stop the pose if you feel pain when you doing pose.  If you feel a muscle pain after your lesson, let's continue next session.  How many days you feeling well and healthy days in a week?  Please continue to associate with yoga with the idea of increasing the number of good days by continuing yoga. You should notice a change in your physical condition as days of good physical condition increase. That may be the reason many people keep yoga. Please rest for a bad condition day.

Before starting Yoga
03:02


■Things to prepare

I will introduce various combinations considered, so that you can enjoy Shiatsu yoga. You can experience the same effect as sports massage or Shiatsu massage which is performed on warm up and cool down before professional athlete. 

Please prepare (1) ~ (4) before starting the lesson. 

(1)Four tennis balls (put two tennis balls in socks and release one finger between the ball and the   

         ball to fix the socks.) 

(2)A pair of long socks or tights.

(3)Smartphone or digital camera.

(4)Yoga mat or bath towel. 


■Point of "self-check" 

1st week : Lower body (foot sole, ankle, calves, thigh)

2nd week : upper body (neck / shoulder / shoulder blade / arm / elbow / wrist / finger)

3rd week : Pelvis · spine

In each session, self-check (photos taken) will be performed. Self-check will check the range of motion of the joint, so let's taking pictures with the angle at which your body moves in the center of the camera. Let's move it several times before shooting. Even shooting with the self timer is OK. Let's keep the date in the photos until the last day of the session. 

You will take a photos in the same way 7 days later the session ends. It is very convenient to compare when taking the same distance and same place. If you realize the effect, let's try the pose of "Let's do it more" in the session. If there is no change at all compared to the first day's self-check, please check "Commentary and Recommended Improvement Pose" in the last chapter of the session. 

If improvement can not be seen after the self-check (photos) on the last day of each session, it is also possible to send photos to the instructor and ask for advice. Please do not forget to write the dates of the first day and last day.

Please be assured that Yin Yang Yoga takes responsibility for processing and privacy so that you can not see the privacy of self-check photos from you. Of course it is okay to send photos after privacy processing. I will let you know the combinations of the best poses for you.

Things to prepare before starting the lesson​
01:32
+
1st week : Lower body (foot, sole, ankle, calves, thigh)
19 Lectures 01:17:58
Before & after 【Self-check】
03:58

Self-check (photos) are total ten photos.

Let's extend your leg with an easy posture and move your ankles.

■The 1st photo is taken with toe of the right leg facing towards your knee.

■The 2nd photo is taken with the right toes extended from the same position.

■The 3rd photo is taken with toe of the left leg facing towards your knee.

■The 4th photo is taken with the left toes extended from the same position.


Bending right knee from the lying face down. Let's turn your toes move them.

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

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

■The 7th photo is taken with toe of the left foot facing down.

■The 8th photo is taken with heel of the left foot close to your buttocks.


Lie on face up and move your ankles

■The 9th photo is wrapping a towel on the right sole and  extend your leg.

■The 10th photo is wrapping a towel on the left sole and  extend your leg.


Please make a note of the date your photos.

Before & after 【Self-check】
00:49

1st day (1) Ankle pose (2) Foot shiatsu (3) Let's try more(☆・★・★★)
07:26

■1st day: 

(1) Ankle Pose 

(2) Foot Shiatsu Yoga 

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



(1) Ankle Pose 

Extend your left leg from sitting position. Extend your toes and stretch your instep. Turn your toe toward the knee.  Let's move the ankle inside and outside, also turn your ankle right and left side. It is proof that the cold blood of the foot far from the heart circulates as the foot warms. (1min) repeat the opposite side (1min)

The foot is called the "second heart" but to be accurate, the second heart is the calf. Blood flow is promoted by extending and contracting the muscles of the calves. The calf's muscles like a pump. If your feet are cold and swollen, move the ankle to various angles and stretch the calves.


(2) Foot Shiatsu Yoga  

Please take off your socks and try to spread right toes with left fingers.  Let's move the right ankle to various angles.

Next, touch your left  thumb against the base of right thumb of your foot and tilt your left index finger toward you. Shiatsu massage using principle of leverage. 

Shiatsu point "Yusen" (kidney meridian no.1)  is a place that indent when tighten your right toe. Try to spread right toes with left fingers again. Your left thumb press right sole of Shiatsu point "Yusen".  If you pulling the four fingers, your thumb will hit the Shiatsu points" Yusen" without power. It is a Shiatsu point expected to activate kidney function and promote blood circulation by releasing also cleanse the body of waste. Let 's Shiatsu with comfortable finger pressure.  (3min) repeat the opposite side (3min)


(3) Let's do it more

Level☆: Let's incorporate it in daily life, such as when sitting on a chair or sofa.

Level★: Let's try calves stretch using the stairs.

Level★★: Let's use a towel to stretch calves and hamstrings. Move the ankles to various angles. Repeat the opposite side. 

1st day (1) Ankle pose (2) Foot Shiatsu (3) Let's try more(☆・★・★★)
01:15

2nd day (1) Hip joint and ankle (2) Using towel (3) Let's try more (★★)
07:00

■2nd day:

(1) Hip joint and ankle

(2) Hip joint and ankle poses using a towel

(3) Let's try more (Level: ★★)



(1) Pose of hip and ankle

Sitting with your both toes to the right side. Straighten the core of the body. Touch your left palm on the floor in front of left shoulder. Make your weight on the left arm evenly on both arms. If the weight of the upper body feels too heavy on the left arm, adjust the left elbow on the calf. If you have space, extend both arms forward. After pausing for about 2 minutes, move up slowly by your arms while inhaling. Let's relaxing with exhale deeply.  Repeat the opposite side. (2min) 

(2) Hip joint and ankle poses using a towel

Sitting with your both toes to the right side. Change the angle of pelvis by put a towel folded under the left ankle. Touch your left palm on the floor in front of left shoulder, bend forward equally evenly.  If the weight of the upper body feels too heavy on the left arm, adjust the left elbow on the calf.  If you have space, extend both arms forward. After pausing for about 2 minutes, move up slowly by your arms while inhaling. Let's relaxing with exhale deeply.  Repeat the opposite side. (2min) 

(3) Let's try more 

Level: ★★

Sitting with your both toes to the right side. Without using a towel, put the left heel on the  right  groin area. Touch your left palm on the floor in front of left shoulder, bend forward equally evenly. Make your weight on the left arm evenly on both arms. If you have space, extend both arms forward.  (2mins) Move up slowly by your arms while inhaling. Let's relaxing with exhale deeply.  Repeat the opposite side. (2min) 


2nd day (1) Hip joint and ankle (2) Using towel (3) Let's try more (★★)
01:02

3rd day (1) Calf's shiatsu yoga (2) Shin's shiatsu yoga (3) Let's try more ★★
07:55

■3rd day:

(1) Calf's Shiatsu Yoga

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

(3) Let's try more (Level: ★★)


(1) Calf's Shiatsu Yoga

Your left leg stretching forward and move the ankle in various angles. Next, the tennis balls to the middle of left calf and move the ankle to massage your calf. Lift the body with both arms, move the calves and massage for about 1 minute with a tennis ball. The right foot on the left foot and doing deep tissue massage by right foot. (1min) Repeat the opposite side.(1min)

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

Sitting with your both toes to the right side. Let's shiatsu with a tennis ball around the point called " Ashi no sanri" (Stomach meridian N0.36) in the lower part of the outside of the left knee. Shiatsu Yoga by tennis ball with your body on the left foot. Let's change the position of the tennis ball little by little. From the middle to the ankle, the Shiatsu pressure is weak so let's change the way. Hold the right palm inside the left heel and touch the left palm inside the left knee. Gently stretch your arms and elbows and move the right and left hand alternately to Shiatsu by tennis ball with an image like a seesaw. Let's change the position of the tennis ball before ankle little by little. (2mins)  Repeat the opposite side. (2mins)

(3) Let's try more 

Level: ★★

Let your left foot stretched forward and sit down. Let's wrap a towel on the soles of your feet and put the tennis ball in the middle of the calves. Let's make your belly depressed and front bending when exhale. If you have a space, extend your toes and extend both elbows and arms. Let's change the position of the tennis ball little by little. Stretch your shoulder blade, back and tighten your stomach. 


3rd day (1) Calf Shiatsu Yoga (2) Shin Shiatsu Yoga (3) Let's try more (★★)
01:09

4th day (1) Ankle pose 〈basic〉 (2) Instep's shiatsu yoga (3) ★・★★★
06:25

■4th day:

(1) Ankle pose 〈basic〉

(2) Instep Shiatsu Yoga 

(3) Let's do it more (Level: ★・★★★)



(1) Ankle pose (basic)

Bending  your left knee and right leg squats. Let's move your body forward, backward, left and right. If your right heel does not reach the floor, put the folded towel under your heel and adjust it. When movement of the ankle is restricted, the calf becomes hard. Many of coldness feet, swelling, stiff shoulder, knee pain, back pain, their heels are does not reach the floor and  the pelvis will be posterior incline and becomes stoop.  (2mins)

This basic ankle pose makes up the ideal walking that kicks the ground with toe and lands at the heel.It will be prevent cold  feel of chronic, swelling, stiff shoulders, knee pain, back pain, back stoop. It is a simple pose, but it will  becomes the basis of sitting poses, standing poses and balance poses, let's take it into daily life. Repeat the opposite side.(2mins)

(2) Instep  Shiatsu Yoga 

Same sitting position, put on tennis ball to the middle of your left instep. Let's move the body forward, backward, left and right. If the  Shiatsu pressure is too strong, let's adjust by a towel folded over the balls.(2mins)  Repeat the opposite side.(2mins)

(3) Let's do it more

Level: ★

Squatting position and towel folded under the butt, spread out left leg. Let's move the ankle to various angles and extend the back side of your knee and hamstrings. If you have a space, pull your palms on the floor ahead of your body. Repeat the opposite side.

Level: ★★★

Remove a towel from the same position and let your butt reaving from the floor. If you have a space,  moving your upper body forward, backward and your right arm turned inside the knee and stretching the hip joint. Repeat the opposite side.

4th day (1) Ankle pose 〈basic〉 (2) Instep's Shiatsu yoga (3) ★・★★★
01:14

5th day (1) Front&back bending (2) Down dog (3)Back bending (4) Flow (5) ☆・★
08:13

■5th day:

(1) Front and back bending (basic)

(2) Down dog

(3) Back bending pose

(4) Flow of down dog and back bending pose

(5) Let's do it more (Level: ☆ · ★)



(1) Front and back bending (basic)

Touch your palms and knees on the floor, bring your belly towards the floor while exhaling and bending your lower back. The viewpoint from below to the front while inhaling. If you have a space, to see top with bending of spine while exhaling. (1min) Return to your viewpoint in front while inhaling, and return to your viewpoint on the floor while exhaling. Your abdomen goes inside while inhaling and bending your spine. If you have a space, your butt closer to your heels and extend lower back. The viewpoint to see your belly and bending all spine while exhaling. (1min) Return to beginning position while exhaling.

Synchronize your movement with your breathing. Please try to continue deep breathing.

(2) Down dog

Touch your palms and knees on the floor, lift the trunk upward while inhaling. Lift your butt by arms and legs. If your heels float from the floor, stretching the achilles tendons and calves, then turn your toes outward just a little. Extend your arms and legs with bring your forehead closer to the floor. (2mins) Put your knees down on the floor while exhaling.

(3) Back bending pose

Sliding your body forward from the Down dog pose and put your knees down on the floor while exhaling. When you feels hard to back bending your spine, let's slide both legs backward. Support your upper body by your arms and the viewpoint from below to the front while inhaling. If you have a space, to see top with bending of spine while exhaling. (2mins)  Return to your viewpoint in front while inhaling, and return to your viewpoint on the floor while exhaling. After calm your breathing, lift the trunk upward and return to the beginning position while inhaling. 

(4) Flow of down dog and back bending pose

Let's repeat the down dog pose and the back bending pose. (2mins) If you have a space, synchronize your movement with your breathing. 

(5) Let's do it more 

Level: ☆ 

If your heels are float about down dog pose, adjust by folded towel.

Level: ★

From the down dog pose, lift your right leg while inhale and extend your left leg and arms. Supporting the body by three points. Your right foot on the floor while exhaling. After calm your breathing, lift your left leg while inhaling and extend your right leg and arms. Supporting the body by three points. Your left foot on the floor while exhaling and return to the down dog pose. 

5th day (1) Front&back bending (2) Down dog (3)Back bending (4) Flow (5) ☆・★
01:43

6th day (1) Hip joints & groin area shiatsu yoga (2) Let's try more★★・★★★
08:10

■6th day:

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

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




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

Touch your palms and knees on the floor, lift the trunk upward while inhaling. Lift your butt by arms and legs. Put your left heel to the right groin area while exhaling. When left heel is hard to put your right groin area, adjust by folded towel under the left foot. (1min)

Stretching both arms and extend the upper body forward while exhaling. (1min)

Return to the original position while inhaling. The viewpoint from front to top while exhaling if possible. (2mins)  Return to your viewpoint in front while inhaling. Lift the trunk upward and return to the down dog pose while inhaling. Repeat the opposite side.

(2) Let's do it more

Level: ★★

Put your left heel to the right groin area from the down dog pose. Grab the towel wrapped around the right foot with your left hand and pulling your right leg backward while exhaling. Pulling your leg and back bending your spine while exhaling.  Return to the original position while inhaling, remove the towel and return your foot and palm on the floor. After calm your breathing, lift the trunk upward and return to the down dog pose while inhaling. Repeat the opposite side. 

Level: ★★★

Put your left heel to the right groin area from the down dog pose. Grab your right foot or ankle with left hand. Pulling your right leg backward and back bending your spine while exhaling. Return to the original position while inhaling, return your foot and palm on the floor while exhaling.  After calm your breathing, lift the trunk upward and return to the down dog pose while inhaling. Repeat the opposite side. 

6th day (1) Hip joints & groin area shiatsu yoga (2) Let's try more★★・★★★
01:07

7th day (1)Flow Yoga from down dog (2) Let's do it more (Level: ★★)
07:55

7th day (1)Flow Yoga from down dog (2) Let's do it more (Level: ★★)
01:18

Before & after 【Self-check】
03:58

Before & after 【Self-check】
01:02

■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

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

■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: ★★ · ★★★)

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

■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

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

■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

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

■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 & improvement pose
06:16
+
2nd week : Upper body ( neck・shoulder・shoulder blade・arm・elbow・wrist・finger )
21 Lectures 02:02:45
Before & after 【Self-check】
04:25

Before & after 【Self-check】
00:37

1st day (1)Neck pose (2)Neck & twisting arm (3)Side & shoulder blade (4)☆・★
09:30

1st day (1)Neck pose (2)Neck & twisting arm (3)Side & shoulder blade (4)☆・★
02:38

2nd day (1) Wrist・arm・shoulder・shoulder blade・neck pose (2) ☆・★・★★
06:35

2nd day (1) Wrist・arm・shoulder・shoulder blade・neck pose (2) ☆・★・★★
01:50

3rd day: (1) Flow yoga 〈neck, shoulder, shoulder blade, arm, wrist〉 (2) ☆
07:50

3rd day: (1) Flow yoga 〈neck, shoulder, shoulder blade, arm, wrist〉 (2) ☆
01:05

Take a break 〈Bonus lesson〉 Spiral stretch: Upper body〈1〉・〈2〉
07:30

■Let's a break

A few days have passed since you started the lesson.....

In some sessions, "trigger point" or "stiff muscle" comes up, These are like yellow signals before the pain as joints and muscles restricted as a result of repeating the same movement. 

For example, if you hold the both ends of the towel and evenly twist it, the towel draws a beautiful spiral. If the towel has knots and torches, it can not be twisted evenly. Of course, I think that there are some situations in which it is difficult to stretch the towel straight, that is, extending the muscles straight. When you doing a "Spiral stretch", if you feel uncomfortable, stiff joints and muscles, left-right difference, pain, you can be sure they are trigger points. Also, people with knee pain on the knees, people with stiff shoulder may not find a trigger point on the knee and shoulder. In this lesson, I will introduce the "Spiral stretch" of arms and legs with 【Let's a break】in the 2nd and 3rd weeks. If one trigger point disappears, flexibility will be given to the muscles and the range of motion of the joint will be improved so it will be easier to pose. If you have afford in your pose,  breathing becomes easier so you will feel better when you enjoy poses.

Let's learn the spiral stretch of arms and legs and find the trigger points. In each session I introduce Shiatsu Yoga using tennis ball. Let's try "self maintenance" with Shiatsu massage or Shiatsu yoga after warming the body with a bath. 

Trigger point is a message from your body. 

On the 1Day of this week's session, on the 2Day "Let's do it more",  ① stretching the arm straight, ② stretching straight and twisting the arm, ③ stretching the neck and arms with the arm blocked We have done it. These poses are easy to find stiff muscle. Let's massage after warming the stiff muscles in the bath. Let's improve the trigger point with Shiatsu Yoga to introduce in the lesson. 

Why does your stiff shoulder, neck stiffness happen?  The Achilles tendon and muscle of the calf become hard, It will not be able to make an ideal way to landing with a heel and kicking it with toes. As a result, if you get stiff neck, neck stiff neck to support the head, As a result, your back will be rounded to support your head and it will be stiff shoulders and neck stiffness. Or you may stiffen the muscles around the shoulder and neck to hang a heavy shoulder bag on one side shoulder to balance the left and right. The wrist continues to be fixed for some reason due to driving of the car and mouse operation, the muscles become hard, limiting the range of motion of the elbow and shoulder joint, causing stiff neck stiffness and neck stiffness. There are various factors.

You are in trouble with chronic stiff shoulder and neck, finding a trigger point is the first step to improve.

Let's try "Spiral Stretch" to introduce next. Let's compare left and right by twisting both arms by symmetrically stretching and twisting. You can easily find the trigger point. Because many people live a life that is not symmetrical, holding bags and pairing their feet etc.  So you can find "something" by making symmetrical poses. 

Usually at the yoga studio, we do not put the mirror because we lose concentration. As for "Spiral stretch" it is important to pose exactly symmetrically so even if posing while watching the mirror is ok.

■Spiral stretch(1):

Sitting with feet in pair or sit on a chair and stretch your back. 

(1) Let's both arms straight and obliquely downwards, let's twist it around inner and outer arms.

(2) Let's raise both arms to the height of the shoulder, let's twist it around inner and outer arms.

(3) Let's raise both arms above the height of the shoulder, let's twist it around inner and outer arms.

(4) Let's raise both arms to the height of the ears, let's twist it around inner and outer arms.

(5) Let's raise both arms just above, let's twist it around inner and outer arms.

■Spiral stretch(2):

Sitting with feet in pair or sit on a chair and stretch your back. 

(1) Let's both arms straightly extend right and left obliquely downwards, let's twist it around inner and outer arms

(2) Let's raise both arms to the height of the shoulder, let's twist it around inner and outer arms.

(3) Let's raise both arms above the height of the shoulder, let's twist it around inner and outer arms.

(4) Let's bring both arms close to their ears, let's twist it around inner and outer arms.

(5) Let's raise both arms just above, let's twist it around inner and outer arms.

Did you find the trigger points or stiff muscles such as the left and right back, shoulder, upper arm, elbow, arm and wrist? Let's stick a seal if you find a lot. Those who feel pain already in the place where the seal is pasted are already giving pain as a signal from the body instead of the trigger point. Please do not forget to say that this pain is a signal from the body. 

In order to improve the trigger points and stiff muscles, let's warm the area around that point by hot water of the shower also let's take a bath and warm your muscles and then do Shiatsu massage or oil massage and "Shiatsu yoga". Then let's try "spiral stretch" again. If trigger point or stiff muscle is improved even a little, you will find yourself finding the signal from the body. Let's reduce trigger points and stiff muscle by "spiral stretch" to daily life.

Fortunately you could not find trigger points or stiff muscles, Let's keep self maintenance on "spiral stretch" and "yin yang yoga" and "shiatsu yoga" regularly in your life. 

Take a break 〈Bonus lesson〉 Spiral stretch: Upper body〈1〉・〈2〉
03:08

4th day (1) Shiatsu Yoga: Pelvis, shoulder blade, head (2) ★★
09:20

4th day (1) Shiatsu Yoga: Pelvis, shoulder blade, head (2) ★★
02:26

5th day (1) Flow yoga and shiatsu yoga 〈arm〉 (2) ★・Shiatsu yoga〈elbow〉
07:00

5th day (1) Flow yoga and shiatsu yoga 〈arm〉 (2) ★・Shiatsu yoga〈elbow〉
02:15

6th day (1) Standing pose〈spread legs〉 (2) Let's do it more:★★★
10:15

6th day (1) Standing pose〈spread legs〉 (2) Let's do it more:★★★
02:03

7th day (1) Flow yoga 〈down dog〉 (2) Finger yoga and Mudraa★★
09:39

7th day (1) Flow yoga 〈down dog〉 (2) Finger yoga and Mudraa★★
04:15

Before & after 【Self-check】
04:25

Before & after 【Self-check】
00:37

■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.

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

■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. 

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

■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)

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

■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 & improvement pose
25:17
+
3rd week: Pelvis & spine
21 Lectures 01:43:35
Before & after 【Self-check】
03:35

Before & after 【Self-check】
00:34

1st day (1) Hip joint (2) Supine (3) Mudraa ★〈breathing technique〉
05:10

1st day (1) Hip joint (2) Supine (3) Mudraa ★〈breathing technique〉
01:12

2nd day (1) Gomukha asana & twist (2) Balance pose (3) Shiatsu yoga 〈Hips〉★・☆
07:12

2nd day (1) Gomukha asana & twist (2) Balance pose (3) Shiatsu yoga 〈Hips〉★・☆
02:44

3rd day (1) Sequence【A 】・【B】 ・【C 】 ・【D】 (5) Shiatsu Yoga of spine
07:39

3rd day (1) Sequence【A 】・【B】 ・【C 】 ・【D】 (5) Shiatsu Yoga of spine
02:54

4th day (1) Sequence【A 】・【B】 ・【E 】 ・【F】 (5) Let's do it more ★★
07:55

4th day (1) Sequence【A 】・【B】 ・【E 】 ・【F】 (5) Let's do it more ★★
01:37

Take a break (Bonus lesson)  Spiral stretch: Legs
07:05

Take a break (Bonus lesson)  Spiral stretch: Legs
03:59

5th day (1) Shiatsu Yoga Sequence (2) Neck stretching ★★ Twist pose ★★
08:42

5th day (1) Shiatsu Yoga Sequence (2) Neck stretching ★★ Twist pose ★★
03:39

6th day (1) Hip joint 〈Relaxing〉 (2) 〈Movement/balance〉 (3)〈Twist〉 (4) ★・★★
06:45

6th day (1) Hip joint 〈Relaxing〉 (2) 〈Movement/balance〉 (3)〈Twist〉 (4) ★・★★
02:53

7th day (1) Flow Yoga 〈Front and back bending and twist〉 (2) Savasana
07:20

7th day (1) Flow Yoga 〈Front and back bending and twist〉 (2) Savasana
03:15

Before & after 【Self-check】
03:35

Before & after 【Self-check】
00:33

■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.

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

■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. 

Commentary & improvement pose
15:13
+
4th week: Abdominal breathing& Detox・abdominal tightening and abdominal twist
14 Lectures 01:09:49
1st day (1) Activation of digestive action (2) Tadagi-mudra
06:00

1st day (1) Activation of digestive action (2) Tadagi-mudra
02:32

2nd day (1) Back bending and twist (2) Bhastrika-pranayama (3) Body locks
08:05

2nd day (1) Back bending and twist (2) Bhastrika-pranayama (3) Body locks
02:22

3rd day (1) Purvottan-asana (2) Sequence of shoulder blade (3) Neck (4) ★・★★
07:30

3rd day (1) Purvottan-asana (2) Sequence of shoulder blade (3) Neck (4) ★・★★
03:41

4th day (1) Bend laterally pose (2) Nadi-sodhana (3) Equal Relaxation
08:43

4th day (1) Bend laterally pose (2) Nadi-sodhana (3) Equal Relaxation
03:46

5th day (1) Core pose (2) Bandha〈body lock〉 (3) Relaxation (4) Maha bandha
05:35

5th day (1) Core pose (2) Bandha〈body lock〉 (3) Relaxation (4) Maha bandha
02:44

6th day (1) Surya-namaskara ★ (2) Surya-namaskara★★ (3) Shiatsu Yoga 〈hips〉
07:05

6th day (1) Surya-namaskara ★ (2) Surya-namaskara★★ (3) Shiatsu Yoga 〈hips〉
02:55

7th day (1) Hip joint 〈Sequence〉 (2) Relaxation
07:00

7th day (1) Hip joint 〈Sequence〉 (2) Relaxation
01:48
+
The final chapter
1 Lecture 02:21

■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


The final chapter
02:21
About the Instructor
Ogura Hisa
5.0 Average rating
2 Reviews
11 Students
2 Courses
Yin Yang Yoga・Chiropractor(筋肉と骨格) /Shiatsu trainer(香港国際針灸学院)

ヨーガを始めたばかりの初心者や身体の固い方を中心に気持ちよくヨーガが出来るように考案されたポーズをご紹介します。

身体が固くてヨーガスタジオで恥ずかしい思いをした方、慢性的な肩こり、腰痛でスタジオへ行っても辛いだけでスタジオから足が遠のいてしまった方、怪我をしてうまくリハビリが出来ない方などを中心に一般的なヨーガスタジオでは教えてもらえないポーズの組み合わせやテクニックで身体を動かすことの気持ち良さを体感できます。

四十肩や五十肩で腕が上がらない方、ハムストリングス(太ももの裏側)が固い方、腰が痛くて前屈や後屈が出来ない方、首こりや肩こりがひどい方、開脚が出来ない方、猫背で姿勢が悪い方、足首が固くてむくんでいる方、膝が痛い方、手足がいつも冷たい方、いつも鼻が詰まっている方、呼吸が浅い方などに最適です。

骨格と筋肉のメカニズムをわかりやすく説明しながら痛みの前触れとなるトリガーポイントをみつけて痛みを和らげます。そして筋肉を効率的に伸ばして指圧のテクニックを用いて関節の可動域を改善します。呼吸を乱すことなく心地良くポーズを組んでみましょう。

ヨーガの初級クラスを担当するヨーガインストラクター、人の痛みと向き合うことの多いスポーツトレーナーにお勧めの内容です。なぜ私たちの身体が固くなるのか?どうすれば痛みの前触れとなるトリガーポイントや筋肉の硬化を見つけて改善できるのか?どうすれば柔軟性を得ることが出来るのかをわかりやすく解説しています。

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