膝を数回、回します...両サイド(外に開く)→前方→元の位置(膝伸ばし)🌱Turn the knees several times...to both sides (open them outside)→forward→back (stretch them).
逆回し数回...前方→両サイド(外に開く)→元の位置(膝伸ばし)🌱The opposite rotation several times...forward→to both sides (open them outside)→back (stretch them)
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座って行うときは🌱If you are seated, practice this way.
手を膝の上に置き、足の裏は並べてつけたままにする🌱Put your hands on the laps, and put the feet side by side.
膝をゆっくりと両側に数回開く🌱Open the knees to both sides slowly several times.
今度は足の裏を少し離して置き、右膝と左膝を交互に数回内側に入れます🌱Then put the feet a little open, and put one knee inside and the other in turn several times.🌱🌱🌱