開脚でのスワイショウの後、内転筋(内腿)を伸ばします🌱After that open leg swai show, stretch the inside of thigh muscles.
上体と骨盤が傾かないように気をつけて、重心を右へ→左の内腿が伸びるのを感じたら、さらに上体を左へねじります🌱Be careful not to let upper body and pelvis lean, and shift your weight to the right.→When you feel the inside of your left thigh stretch, twist only the upper body toward the left.
ゆっくり真ん中に戻し、今度は重心を左へ→右の内腿が伸びるのを感じたら、さらに上体を右へねじります🌱Slowly back to the center, shift your weight to the left.→When you feel the inside of your right thigh stretch, twist only the upper body to the right.
ゆっくり真ん中に戻し、さらに左右交互に数回行います🌱Slowly back to the center, and practice it several times right and left in turn.
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さらにしっかりストレッチしたいときは、片側に重心移動したら、開脚伸脚の形で下まで座り、仆歩(太極拳動作の下勢)、さらに伸ばした足のつま先を上に向けて違うところを伸ばします🌱If you want to stretch the muscles fully, when you shift the weight to one side, sit down to the floor with legs apart, as in poo boo (xiashi in taichi movement), and turn the tiptoe upward, stretching another part of the thigh.
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⚠️無理のない範囲で少しずつ行いましょう🌱Practice it little by little without doing too much.
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