« ただいま! | メイン | 丑のポーズで、腰痛防止♪ vol. 1-2 »

首と肩のウォーム・アップ・ヴィンヤサ・フロー vol. 1-1

2008年12月29日

この季節、寒さから肩をすくめたり、大掃除や買出し、お料理作りなどで、
首から肩にかけて、こりを感じる方も多いのでは? 

そんなときは、座ってでも立ってでも出来る、首から肩にかけてストレッチさせ、
こりをほぐすヴィンヤサ・フローを♪

ヴィンヤサとは呼吸と動きの一連性を指し、フローは流れを意味します。

先日ご紹介した瞑想の前後にやっていただいても良いですし、
これだけ単発でやって頂いてもOKです。

やさしい動きですので、朝起きたときでも、夜寝る前でも、
仕事中でも、とにかくいつやって頂いても快適なフローかと・・・♪

今回は動画に初挑戦!
初めての経験で、表情が硬いのはご愛嬌・・・笑

デジカメで撮ったため、音がはっきりと聞こえにくいところもあるかと思いますが、
その際は、下の説明文をご参照くださいませ。 

1. 右足を前に、脚を交差させて座ります(立ってやる場合は足は坐骨の幅に)。
IMG_0487%20%28Custom%29.JPG

2. インへール(息を吸う)で背筋を伸ばし、エクスへール(息を吐く)で顎を胸へ下ろします。 
この時、背中が曲がらないよう、胸骨(胸の真ん中にある骨)を上に引き上げるようにします。
IMG_0488%20%28Custom%29.JPG

3. インへールで頭を右側に回して、右の耳が右肩の真上に来るようにします。
ここでエクスへール。
IMG_0490%20%28Custom%29.JPG

4. インへールで右手を左のこめかみに当てるように、そっと置きます。
右手で頭を抑えないように、あくまでも手は添えるだけで。
その手の重さが加わるだけで、首の左側のストレッチが深まるのを意識しながら数呼吸。 
IMG_0491%20%28Custom%29.JPG

5. インへールで、ゆっくりと左腕を外転させ、手のひらを上に向けます。
それだけの小さな動きですが、首の左側のストレッチに変化があるか、観察してみてください。
ここでも数呼吸。 
IMG_0494%20%28Custom%29.JPG

6. インへールで頭を起こし、右手を背中に下ろすようにし、肘を天井に向けます。 
同時に左腕を横から天井に向けて伸ばし、左手で右肘を軽く後頭部中央に向けて引き寄せるようにします。
数呼吸、ゆっくりと息をします。
IMG_0496%20%28Custom%29.JPG

7. エクスヘールで左側にサイドベンド。 右のわき腹を開きます。
ゆっくりと左手を床に下ろし、右腕を耳の横に伸ばします。
伸びている右側のわき腹、そして肺の右側により多く呼吸を送り込むように意識します。
IMG_0497%20%28Custom%29.JPG
IMG_0499%20%28Custom%29.JPG

8. インへールで一度天井に向かって胸を開くようにし、エクスヘールで右腕顔の前に降ろすようにし、
右手を左ひざの上に置き、左膝に向かってツイスト前屈するような要領で。 
IMG_0501%20%28Custom%29.JPG

9. インへールで上半身を垂直に起こしながら、左腕を肩の高さに、後ろに向けて伸ばします。 
ここでエクスへール。
IMG_0504%20%28Custom%29.JPG

10. インへールで上半身を正面に向け、左手を右ひざの上に置きます。
エクスヘールでゆっくりと、両肘を左右に曲げるようにして、背中を丸め、肩甲骨を左右に開きます。
IMG_0505%20%28Custom%29.JPG

11. インへールで膝、太もも、腰、脇腹、肩、上腕をなぞるようにしながら、
両肘をつかんで、腕を頭上に。 
背筋を伸ばし、両手で両肘を天井に向けてひっぱるようにします。 
IMG_0506%20%28Custom%29.JPG
IMG_0509%20%28Custom%29.JPG

12. インへールで両手を解き、腕を天井に向けて伸ばします。肩は床に向けてリラックス♪
IMG_0510%20%28Custom%29.JPG

13. エクスヘールでゆっくりと両腕を横に下ろしながら、後ろで指を組みます。 
どちらの親指が上に来ているか覚えておいてくださいね。 
反対側でリピートするときに、上に来る親指も変えるようにしましょう。
組んだ両手を床に押すようにして、胸を天井に向けて引き伸ばすようにします。
IMG_0511%20%28Custom%29.JPG
IMG_0513%20%28Custom%29.JPG

14. エクスヘールで両手を組んだまま、ゆっくりと前屈してください。 
組んだ両手は天井に向けて、さらには頭上を越えた床に下ろすようなつもりで。
数呼吸、ストレッチされている肩の部分に呼吸を送り込むようにします。 
この時、お尻が床から浮かないように気をつけます。 頭は床につかなくてもOKです。
IMG_0514%20%28Custom%29.JPG

15. インへールでゆっくりと体を起こし、両手を後ろに置き、腰を持ち上げて、
股関節の前の部分をストレッチ。
IMG_0519%20%28Custom%29.JPG

16. エクスへールでお尻を床に下ろし、左足を前に脚を交差させ、
反対側で1~16までをリピートします。
IMG_0520%20%28Custom%29.JPG

動画ではほぼ一呼吸づつで動いてますが、それぞれの段階で数呼吸づつ
ポーズをホールドする事で、ストレッチをより深く感じる事が出来ます。 
また、気持ちいい~♪と思ったところは、長めにホールドするのも◎  

着ているもの:
kaladanda ダイヤモンドフードジャケット・エスプレッソ(S)
kaladanda エンジェルキモノトップ・サンド(XS)
kaladanda コンテンプレーションパンツ・トマト(S)

カラダンダのものは、他にみないデザインの新鮮さもあり、着用度数がかなり高いです。
個性的でありながら、落ち着いた大人っぽい配色で、普段着としても大活躍してます。
通っているスタジオでも評判良く、「それどこで買ったの?」と聞かれることもしょっちゅうです♪

動画&写真: rararavich

トラックバック

このエントリーのトラックバックURL: http://pocorico.sakura.ne.jp/mt/mt-tb.cgi/36

コメント (830)

朝起きて一番にやってみました!
ものすごく気持ちよかったです。
動画でレッスンを受けられるなんて最高です。
雅子さんの声って素敵ですね。
もっと長く聴いていたいって思う声ですよ。

● タロー母さま、
早速見ていただいて、しかもちゃんとやって頂いて、嬉しいです~!
プロの音楽家の方に声をほめてもらって、もう木に登っちゃいますよ、私!
これからも、がんばりたいと思います~~。

雅子さんの声ステキ・・・。
私、これから毎回みます!!

初めて雅子さんの声を聞けて感動です!想像通りの深みのある素敵な声。流れるようなインストラクション~、う~ん、いいです。そして一番好きなのは最後の思わずこぼれた笑顔です。肩こりひどいのでやってみます!

再開、待ってました!
嬉しいです。
クリスマスやお正月の準備でバタバタしていて、瞑想する間もないまま、
あっというまに一週間が過ぎてしまったのですが…。
何か色々と欲張りすぎてしまうのか、落ち着かない生活を送っています。
こんな時こそ、瞑想が必要なんだとは思いつつ…。

動画、すごく分かりやすいです。
そして、とっても楽しいです!
文章を読むよりも、もっと、雅子さんのレッスンを受けている感じがして。

今も、明日までにやらなければならない事が一杯あって、時間が無い〜と焦りながらも
チラっと動画を見たら、すんなりヨガの世界に入れて、リラックスできました。
バタバタしていて気付かなかったのですが、体のあちこちが凝って固くなっているようです。
雅子さんの声を聴きながら、痛気持ちよ〜くストレッチしました。

そして、最後の笑顔に、こちらも思わず笑顔になりました。
どうもありがとうございます!


● 匿名さま、
声をほめて頂いてありがとうございます!
次回も頑張らせていただきます~(笑)。

● kieloさま、
動画って、結構緊張しました~。 
カメラがまわってるってだけで、どうして緊張するんでしょうね?
不思議なものです。 クラスでやるときは、ぜんぜん緊張しないんですが、
慣れですかね~~?

● さなえさま、
かのガンジーは、忙しければ忙しいほど、瞑想時間をいつもの倍にしたとか。
あまり質の良い動画ではないですが、楽しんでいただけましたかしら? 
ま、数分ですからね~。 どんなに忙しくても、数分は時間さけれるはず!(笑)
最後は「カット~!」って感じで、この部分は編集してそれこそ、カットしようと
思ってたんですが、監督のrararavichちゃんが、このままの方が良い!という事で、
そのままとなりました(笑)。

うわ〜凄い、文明って凄い(って私はいつの時代の人間よ?!)。
雅子さんが動いてる〜喋ってる〜(鼻息)。
まだNYで雅子さんのレッスン体験出来ない私にとっては何と有り難い事か。
とても気持良いフローですね。そして雅子さんの声にも癒されます。
これからも楽しみにしているので、頑張ってね!

雅子先生!
私のPCだと、連続写真コメント付で画像じゃないのです。なんで?
音声もありませんです。パソコンふるいから?
説明文、ってとこも、真っ白い四角なんですが。。。
ねえねえ、雅子先生。私はもっと雅子先生の体の線がみたいです(笑)いやその、ヨガの
動きで、どういう風に体を動かすのかな、ってビジュアルで見たいのです。
次回は、ぜひ、上着を脱いでお願いしたいです。
あと、髪型、やっぱり、いい。とーってもナチュラルでいいです。

雅子さん、ヨガブログの再開待ってました!!しかも動画付きとパワーアップ!ものすごく嬉しいです!雅子さんの声、とても透き通っていて、しかもインストラクションがとても丁寧で分かりやすいので、是非これからも動画をお願いしますー!

● Liliさま、
早速のご訪問、ありがとうございます♪
自分の先生のDVDとか見てても思うのですが、
生のクラス(笑)の良さがあまり伝わってないよなーと。
なので、是非、LiliさんもNYにいらしてくださいませ!
(って、私の場合、動画とたいした違いはないかもですが。笑)

● almaraiちゃま、
youtubeで動画をアップして、それを連続写真の前に貼り付けてるんですが、
見えないですか??? 
>デジカメで撮ったため、音がはっきりと聞こえにくいところもあるかと思いますが、
その際は、下の説明文をご参照くださいませ。
という文章のあとに、動画を貼り付けてます・・・。
もしかして、そちらでは、放映禁止な、イケナイ動画なのかしら・・・・???
説明文って、どこの説明分かしら・・・? 
とりあえず、youtubuの画像、こちらからも見れます:
http://www.youtube.com/watch?v=xGvxkd-1eKo
次回は、がんばって脱ぎますね(爆)。

● 8さま、
コメントありがとうございます! 
声をほめていただいて、うれしいです~。
日本語でヨガを習ったことがないので、時々変な日本語が出てくるかもですが、
その辺はご愛嬌・・・ということで(笑)。
これからも動画、がんばりたいと思います~~♪
(写真アップするより、楽だったりします。笑)。

祝 ヨガブログ 再開!

わーい、雅子ちゃんが動いてる。嬉しいよ~
ヨガの楽しみが増えたわー。PCを据えて、毎回やってみるわねっ。

ところでさ、この動き、毎週、お教室でやってるということに気づきました(いいお教室なのかも・笑。実際に今はとても気にいってます^^)。整体も行ってるけど、頭痛するほどひどかった肩こりがほとんど出ない昨今のあたくしです。ヨガってほんとーに偉大だよねえ。


・・・ねえ、緊張してるね(笑)。みなさーん、リアル雅子ちゃんの声はもっとさらにきれいなんですよ♪

● こるーさま、
うふふ。 やっぱり緊張してるの分かるーー??(笑)
スタイルは違っても、ポーズとか基本的には同じだし、
通うことでそのよさが体感できるって、いいですよね~。
でもまた、NYにも来てね(笑)。

2週連続でお休みしてしまっているので
ビデオを見させていただきながら
おうちでヨガします!!
とっても分かりやすくて素敵です。

● 恵さま、
おうちでヨガ、すばらしいです~!(笑)
少しでもお役に立てたら、うれしいです♪ 

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