원장님 유튜브 채널 @know_i_pilates
노아필라테스 : 마포필라테스 센터
서울 마포구 도화4길 73 상가동 206호(도화동, 현대홈타운)
DJI_0848_
How do I keep it from falling out? This way, it won’t fall out . Ha ha ha , it’s scary. Should we all raise it in an ‘ㄱ’ shape? It doesn’t matter about the hips. We’re going to do one side anyway. Should we go all the way forward? Since we did the hips now, we have to stretch them . How do we keep it from falling out? If we do this in our current state , it won’t fall out. Lower your leg and switch to the other leg. I can’t think of much, but is there a side that hurts more? The left side is stiffer. I think so. I’ll do one more and then stand up. Stand up . Stand up. Thank you for your hard work, customer. No. What are you talking about? I’ll look in the mirror. Our left leg is behind, and our right leg is in front. Should I put my pelvis next to you? Is this the movement I know? No. I’ll lie down. Should I check it out? Okay. Should I put it at the end of my leg? Like this? Is that okay? I can’t exit anymore. Okay. On the contrary, I’ll maintain my pelvis. I’ll just straighten my torso. Yes. I’m going to cheer, but the distance between our ears and arms is the same. There’s no leaning to one side. Close your ribs like this. And your pelvis is lying diagonally like this. Look in the mirror like this. Pelvis. You’re lying like this. It’s good to think of your pelvis pulling out your spine like a semicircle. I’ll do it for you. If you say “Hurray” , is there anything uncomfortable? It’s okay. On our right side like this, we ‘ll call it the side ‘girdle’ . Girdle , while pulling out the girdle, on our left side, toward the box, right? Yes. Towards the box. I’ll go over there. I’ll stretch like this. But… It’s not twisted. Right now? It’s not twisted, is it okay? Yeah. It’s so fine. Surprise , it’s straight right now. You have to wake up . While pulling out the left girdle, toward the box. This way? Yeah. That’s right. It’s stretching like this. Don’t crumple this left ‘girdle’ like this, stretching both sides? That’s right. But it’s only going to the left. Pulse like that. Inhale twice and exhale. Whoa! Farther. Farther! That’s right, whoa! Pull it out here. Last hold here. Energy is on our left. We’re going to roll down from the lower side like a wave. Energy is on the left. It’s on the left. It’s on the left. Right. One vertebra, one, stack it up. Don’t lie down completely. Drink and come back up in reverse. Come up in reverse order. Reverse, reverse, right. Keep pulling this way. Pull far. Pulse again. Far. Down here. Pull. More! Two more! Whoa ! Shoulder down, last hold here . Energy is here. Roll down from the lower side. Let’s go. Let’s go. You don’t have to let go of the strength completely, but you have to reach the armpit. That’s great. Drink and come back up. Dodge here like an arrow, right? Right , right? Go right back in. Far. Stretch out toward the box, pulse, last. Last snap! Snap! Hold here , drink, and roll down from the lower side. Don’t open. Touch the armpit and come back up. Draw a half circle, hooray! Come here. Wait at the diagonal. Stay. Yeah , hold your belly button when you breathe in . Whoo! That’s right, drink one more time, and when you exhale, parallel to the front. Whoo! While drinking, cheers. Two. Whoo! Good. Up! Two more, shoulder wide up . One more. & up and slowly side down. The right hand grabs the left wrist. I’ll pull. Cheer up. Okay , let’s not let the heel of the left foot come off. Let’s release one more . Extend our left hand like this. Relax like this. Just think that the left side is all stretched based on this spine. The heel of the left foot is all on the floor. That’s right. If you pull out the lower back, the left arm will get longer. That ‘s right. In that state , continue to pull out the arm from the wing bone. That’s right. You can relax your right hand. Keep extending your left hand as it is, and we’re going to go in a circle. Far open. Stretching to the stomach, stretching the bottom to the side, circle. The arm is also getting longer. Far & forward. Whoo! Pull it out. Pull out the wing again, circle. Just wide open. Arms are long, right? Just two more ? You can relax your neck. Just one more. Like this . Right. Good job. Yes. I’ll get up. Yes. Thank you for your hard work. No. You should do the other side. I’ll turn you so that you’re looking at the mirror. Thank you… Is this okay? You probably don’t know. Come up here. Right leg behind. Your pelvis is going to pop up next to it, but if possible, center it . If you want to keep your right pelvis from opening like this and close it, you have to use your abdominal strength. Right. Now, you’re going to cheer. Stack up the opposite way. Right, go further to the side. Right. Look at the right side at this time. Right. Stretch out. Feel like this. Pulse. Lower your shoulders and stretch out your hips and spine. Hoo ! Right! Here, stretch. Last Hoo! Hold , roll down from the lower side. Right. Yes. Then close and come up in the opposite direction, in reverse. Up Right, stretch far and pulse. Don’t squeeze it in, but here too. Think about stretching it. Not fat. Right Hoo! Hoo! Last up! Hold here. Drink and roll down from the lower side. There’s energy here. Hoo! Drink and reverse up! Pull up as if you’re going to pulse far to the right. Hoo! Last Hoo! Aya and roll down Don’t open your right hip. Right, good. Come up in reverse again, up. Gosh! You’re going to push out & hold on the diagonal. Gosh! Only the right side is long, stay here. Don’t raise your shoulders. Yes! Drink and Hoo! As you get longer, hold your stomach tight. Right , drink again. Hoo! When you go forward, drink and up. Three more. Whoa! Just pull it. Right. Two more. Whoa! Pull it, one more. Whoa! Hurray and hold., lengthen. and down. The left hand grabs the right wrist and pulls it. Right heel too, two more, one more. Lightly kick, kick, kick, right. Let go. The right hand extends as if it wants to touch here. From the tip of the wing, extend from here. Like this. Here more down. Extend like this. Yeah. Do a circle in that position. Arms farther, right? When you push, whoa! To the very front, extend long, six. Pull it up to your stomach. Right. Your back will stretch far forward, and then as if your stomach is going up, forward, whoa! Lastly, stretch it from your side, okay. Down. Up. You will stand up and come down to the back. Yeah, you worked hard. No. Where are you running away…. Both feet, both feet together, both feet together. Right. We learned it first. Arch your feet. Lift your hips. Widen your shoulders and grow taller , right? That’s right, you have to do this. Your left leg should be stretched out like this. Take a deep breath, and when you say “whoo~”, you will grow taller. Whoo~, belly button in. Thin waist, one more. Take a breath , and your shoulders should not go up . Extend your fingertips, and put both hands up next to your ears. Down, two more. Down, one more down. Whoo , yes. Thank you for your hard work. Oh, are you done? Yes. Haha .
