川田まみ initiative mp3
曲名：INITIATIVE 歌手：川田まみ 収録作品：恋と選挙とチョコレート 作詞：川田まみ
* 月島きらり starring 久住小春(モーニング娘。)「バラライカ」
* 平野綾、茅原実里、後藤邑子「ハレ晴れユカイ」
* 朝比奈みくる(後藤邑子)「見つけてHappy Life」
* 長門有希(茅原実里)「SELECT?」
* 涼宮ハルヒ(平野綾)「SOSならだいじょーぶ」
Many people, especially men, are tight in the hip and groin areas, and the
Pigeon is designed to loosen these areas. The Pigeon stretches and expands
your hips and inner-thigh muscles by opening up your entire pelvic girdle. It
also stretches and lengthens your spine and exercises your biceps.
You need one hand weight for this exercise. Grab it and follow these steps:
1. From the kneeling position, slide your left leg back and tuck your
right heel under your left frontal hip bone (see Figure 9-3a).
Keep your hips squared, and try not to drag your left hip backward in
this pose. You can bend your left leg slightly; it doesn’t have to be
straight. Make sure you point your toes.
2. Slowly lower your elbows to the floor, and rest your trunk on your
right thigh.
Don’t bounce as you drop down — slowly and carefully lower yourself to
the floor. Lower yourself as far as you comfortably can if you can’t go all
the way.
If your groin or your quad muscle is too tight to do this exercise, place a
blanket or folded-up mat under your right buttock or thigh. If you can’t
lean all the way to the floor, lean halfway and support yourself with
one arm.
Draw your belly in and up and your tailbone down for support. If you
feel a pain in your knee, it could be because you’re not supporting yourself
correctly with the muscles of your belly. This exercise is meant to
open up your hips and groin, not stretch your knee.
3. Grasp the weight in your right hand, keeping your palm face upward
This is the starting position.
4. Exhaling to a count of four, bend your right elbow into a bicep curl
Cross your right hand in front of you as you bend your elbow. Focus on
your breathing and feel your thigh, hips, and groin stretching.
5. Inhaling to a count of four, lower the weight to the starting position
When you lower the weight, it should land close to your left hand, not
below your right shoulder.
Alternating arms and legs, do this exercise six to eight times, pause to rest,
and then do another six to eight repetitions, alternating arms and legs.
2012年3月22日木曜日
川田まみ serment mp3
川田まみ serment mp3
1. Serment
2. u/n
3. Serment -INSTRUMENTAL-
4. u/n -INSTRUMENTAL-
1. Serment -PROMOTION VIDEO
2. Serment -PV MAKING FILM
3. TV SPOT
TVアニメ「灼眼のシャナIII-FINAL-」の新オープニングテーマを担当するのは、 過去1期、2期と数々の名曲を出し、「灼眼のシャナ」という作品との完璧な までのシンクロを発揮し、一躍その名を、世に轟かせた川田まみ。 彼女がシャナとタッグを組み生まれた楽曲・・・「緋色の空」（1期）、「JOINT」 （2期）は後世に語り継がれる大名曲として、世代問わず、多くの人に支持 されている中、完結編とされている「灼眼のシャナIII-FINAL-」の新オープニング テーマとして待望のリリースが決定！ 「灼眼のシャナ」という作品そのものと成長していったといっても過言ではない、 アーティスト・川田まみ。6年に及ぶ互いの関係だからこそ出せる絶対的な 信頼感は一つ一つの音と声、歌から感じることができる。 シャナに対する川田まみ自身の「誓い」を書いた“Serment”、「自分を諦め ないでほしい」という強い気持ちを表現した”u/n”。 シャナと川田まみの集大成である
If you practice the exercises in the Restorative Workout every other day,
you’ll stimulate your circulation and your metabolic rate. These exercises
keep you moving while giving you the calm, steady energy and equanimity
that makes you feel great.
Try doing these exercises before a party or other special event when you
want to feel and look your best and have an alert, stress-free, and bright state
of mind.
For the Restorative Workout, you should use the Complete Breath, which is a
deep, relaxing breath
The Child’s Pose is a weighted variation of a classic yoga pose. The exercise
relaxes your back, head, neck, and shoulders and stretches your spine and
quads — the muscles of your upper legs. Your body should feel warmed up
after working these areas. Besides working your muscles, this introspective
exercise can help you collect your thoughts and achieve a state of repose. It
massages your intestines to help with digestion and elimination, and you can
feel energy passing along your spine to your forehead.
You need hand weights for this exercise. When you’re ready, follow these
steps:
1. Starting on your knees and holding the weights at your sides — palms
facing backward — touch your feet together, widen your knees, and
rest your buttocks on your heels.
2. Slowly lean forward, resting your mid-section on your thighs and
touching your forehead to the floor (see Figure 9-1a).
This is the starting position. Your arms should be extended past your
feet with your palms facing upward. Feel your spine stretching and your
mid-section resting on your thighs. Don’t shrug your shoulders —
spread them wide.
If you have trouble touching your forehead to the floor, spread your
knees wider and lower your forehead as far as you can. If you feel
uncomfortable resting your buttocks on your heels, try putting a pillow
or rolled-up mat under your buttocks. Put a folded blanket under your
knees if you feel uncomfortable there. You can also do this exercise without
the weights.
3. Inhale to a count of four as you raise your arms behind you to backlevel
Lift your arms slowly toward the ceiling — don’t jerk them, or you may
hurt your neck. Draw your belly in and up and your tailbone down for
stability.
4. Exhale to a count of four as you slowly lower the weights to the floor
and return to the starting position (see Figure 9-1a).
Raise and lower your arms in rhythm with your breathing — four counts in
and four counts out. Try to keep your buttocks on or close to your heels
throughout this exercise.
Do this exercise six to eight times, pause to rest, and then do another six to
eight repetitions.
1. Serment
2. u/n
3. Serment -INSTRUMENTAL-
4. u/n -INSTRUMENTAL-
1. Serment -PROMOTION VIDEO
2. Serment -PV MAKING FILM
3. TV SPOT
TVアニメ「灼眼のシャナIII-FINAL-」の新オープニングテーマを担当するのは、 過去1期、2期と数々の名曲を出し、「灼眼のシャナ」という作品との完璧な までのシンクロを発揮し、一躍その名を、世に轟かせた川田まみ。 彼女がシャナとタッグを組み生まれた楽曲・・・「緋色の空」（1期）、「JOINT」 （2期）は後世に語り継がれる大名曲として、世代問わず、多くの人に支持 されている中、完結編とされている「灼眼のシャナIII-FINAL-」の新オープニング テーマとして待望のリリースが決定！ 「灼眼のシャナ」という作品そのものと成長していったといっても過言ではない、 アーティスト・川田まみ。6年に及ぶ互いの関係だからこそ出せる絶対的な 信頼感は一つ一つの音と声、歌から感じることができる。 シャナに対する川田まみ自身の「誓い」を書いた“Serment”、「自分を諦め ないでほしい」という強い気持ちを表現した”u/n”。 シャナと川田まみの集大成である
If you practice the exercises in the Restorative Workout every other day,
you’ll stimulate your circulation and your metabolic rate. These exercises
keep you moving while giving you the calm, steady energy and equanimity
that makes you feel great.
Try doing these exercises before a party or other special event when you
want to feel and look your best and have an alert, stress-free, and bright state
of mind.
For the Restorative Workout, you should use the Complete Breath, which is a
deep, relaxing breath
The Child’s Pose is a weighted variation of a classic yoga pose. The exercise
relaxes your back, head, neck, and shoulders and stretches your spine and
quads — the muscles of your upper legs. Your body should feel warmed up
after working these areas. Besides working your muscles, this introspective
exercise can help you collect your thoughts and achieve a state of repose. It
massages your intestines to help with digestion and elimination, and you can
feel energy passing along your spine to your forehead.
You need hand weights for this exercise. When you’re ready, follow these
steps:
1. Starting on your knees and holding the weights at your sides — palms
facing backward — touch your feet together, widen your knees, and
rest your buttocks on your heels.
2. Slowly lean forward, resting your mid-section on your thighs and
touching your forehead to the floor (see Figure 9-1a).
This is the starting position. Your arms should be extended past your
feet with your palms facing upward. Feel your spine stretching and your
mid-section resting on your thighs. Don’t shrug your shoulders —
spread them wide.
If you have trouble touching your forehead to the floor, spread your
knees wider and lower your forehead as far as you can. If you feel
uncomfortable resting your buttocks on your heels, try putting a pillow
or rolled-up mat under your buttocks. Put a folded blanket under your
knees if you feel uncomfortable there. You can also do this exercise without
the weights.
3. Inhale to a count of four as you raise your arms behind you to backlevel
Lift your arms slowly toward the ceiling — don’t jerk them, or you may
hurt your neck. Draw your belly in and up and your tailbone down for
stability.
4. Exhale to a count of four as you slowly lower the weights to the floor
and return to the starting position (see Figure 9-1a).
Raise and lower your arms in rhythm with your breathing — four counts in
and four counts out. Try to keep your buttocks on or close to your heels
throughout this exercise.
Do this exercise six to eight times, pause to rest, and then do another six to
eight repetitions.
川嶋あい compass mp3
川嶋あい compass mp3
タイトル曲「compass」は人気アニメ『One Piece』の劇場版「砂漠の女王と海賊たち」の主題歌として話題の楽曲。カップリングの「my way」も『ネッツ石川』のCMソングとして採用されています。
「compass」PV
The Rise and Shine
The Rise and Shine is a transitional exercise that helps you relax after your
strenuous workout. The exercise massages your internal organs and helps
you unwind. Imagine you’re greeting the morning sun as you do this exercise,
feeling its warm rays relaxing your body.
Do a yogic Balancing Breath as you do this exercise (Chapter 4 explains the
yoga breaths). Don’t rush; take your time and relax.
You need both hand weights for this exercise. When you’re ready, follow
these steps:
1. Crouch with your feet about 6 inches apart, your buttocks behind
your heels, your elbows outside of your knees, and the weights in
your hands with your palms turned inward (see Figure 8-9a).
This is the starting position. You should be looking slightly downward.
Keep your toes pointing straight ahead throughout this exercise.
2. As you inhale, pull your belly in and press down through your feet as
you rise to a standing position and extend your arms away from your
body to the T position (see Figure 8-9b).
Your palms should be facing downward at this point
3. Continue to inhale as you turn your palms upward and bring your
arms together above your head, looking up as you do so (Figure 8-9c).
Steps 2 and 3 should be one continuous motion.
4. As you exhale, slowly lower your arms, turn your palms downward
again, and return to the starting position (see Figure 8-9a).
Feel your body deflating as you exhale; slowly lower yourself to the
ground in rhythm with your breathing.
Repeat this exercise six to eight times.If you’re like most people, you have 101 things to do during your busy day.
The Restorative Workout is designed to not only give you the energy to
complete your tasks, but also to do them energetically and enthusiastically.
The Restorative Workout is the perfect antidote to stress — it leaves you feeling
free and unencumbered afterward.
Great, you have the energy for your day . . . but what about the time you
don’t seem to have? In the 30 minutes it takes you to order a pizza and have it
delivered or to make cookies for snacks, you can complete this workout for a
boost of energy. You get the energy you need to keep going — and you take a
giant step toward getting in shape. You recover the energy you need for your
day without having to rely on high-octane sugar snacks or starchy foods. The
exercises in this workout give you a kick-start and help you to meet your fitness
goals.
タイトル曲「compass」は人気アニメ『One Piece』の劇場版「砂漠の女王と海賊たち」の主題歌として話題の楽曲。カップリングの「my way」も『ネッツ石川』のCMソングとして採用されています。
「compass」PV
The Rise and Shine
The Rise and Shine is a transitional exercise that helps you relax after your
strenuous workout. The exercise massages your internal organs and helps
you unwind. Imagine you’re greeting the morning sun as you do this exercise,
feeling its warm rays relaxing your body.
Do a yogic Balancing Breath as you do this exercise (Chapter 4 explains the
yoga breaths). Don’t rush; take your time and relax.
You need both hand weights for this exercise. When you’re ready, follow
these steps:
1. Crouch with your feet about 6 inches apart, your buttocks behind
your heels, your elbows outside of your knees, and the weights in
your hands with your palms turned inward (see Figure 8-9a).
This is the starting position. You should be looking slightly downward.
Keep your toes pointing straight ahead throughout this exercise.
2. As you inhale, pull your belly in and press down through your feet as
you rise to a standing position and extend your arms away from your
body to the T position (see Figure 8-9b).
Your palms should be facing downward at this point
3. Continue to inhale as you turn your palms upward and bring your
arms together above your head, looking up as you do so (Figure 8-9c).
Steps 2 and 3 should be one continuous motion.
4. As you exhale, slowly lower your arms, turn your palms downward
again, and return to the starting position (see Figure 8-9a).
Feel your body deflating as you exhale; slowly lower yourself to the
ground in rhythm with your breathing.
Repeat this exercise six to eight times.If you’re like most people, you have 101 things to do during your busy day.
The Restorative Workout is designed to not only give you the energy to
complete your tasks, but also to do them energetically and enthusiastically.
The Restorative Workout is the perfect antidote to stress — it leaves you feeling
free and unencumbered afterward.
Great, you have the energy for your day . . . but what about the time you
don’t seem to have? In the 30 minutes it takes you to order a pizza and have it
delivered or to make cookies for snacks, you can complete this workout for a
boost of energy. You get the energy you need to keep going — and you take a
giant step toward getting in shape. You recover the energy you need for your
day without having to rely on high-octane sugar snacks or starchy foods. The
exercises in this workout give you a kick-start and help you to meet your fitness
goals.
川嶋あい 明日への扉 mp3
川嶋あい 明日への扉 mp3
1. 明日への扉
2. もう一度...
3. 帰らぬ日々よ
4. 明日への扉(オリジナル・カラオケ)
10才の時、史上最年少でNYカーネギー・ホールのステージに立ったaiと、17才の時、ヤマハのコンテストで優勝したnaoによる奇跡のユニット、I#WiSH。人気番組『あいのり』主題歌。
Try straightening your front leg to stretch your hamstring. If you can’t rotate
your trunk, lift the weight to exercise your triceps without rotating your
shoulder and chest.
Do this exercise six to eight times on each leg, pause to rest, and then do the
exercise six to eight more times on each leg.
The Warrior I
The Warrior I, a relatively simple exercise, is a weighted variation of the classic
warrior yoga pose. As you do this exercise, you tap the energy of your
heart and feel the strength, honor, and courage of a warrior. On a more practical
note, the Warrior I works your biceps and legs.
If you can, keep your hips squared throughout this exercise; neither hipbone
should be forward of the other. If squaring your hips is too hard, however,
forget it and do your best.
Grab your hand weights and follow these steps:
1. Standing with your feet below your hips, your toes pointing forward,
and the hand weights hanging at your sides with your palms facing
inward, step back with your right foot and bend your left leg for support
(see Figure 8-8a).
This is the lunge position — and the starting position. Turn out your
back foot slightly and keep looking forward.
Your bent knee shouldn’t be forward of your ankle. Also, press in with all
four corners of your foot.
2. As you exhale to a count of four, bend your elbows and work your
biceps as you lift the weights to shoulder level (see Figure 8-8b).
Draw your belly in and up and your tailbone down for support. Keep
your elbows locked in; rocking isn’t allowed.
3. As you inhale to a count of four, lower the weights to the starting position
(see Figure 8-8a).
Don’t let your back sag — keep it straight.
Do this exercise six to eight times, pause to rest, and then do six to eight
more repetitions.
1. 明日への扉
2. もう一度...
3. 帰らぬ日々よ
4. 明日への扉(オリジナル・カラオケ)
10才の時、史上最年少でNYカーネギー・ホールのステージに立ったaiと、17才の時、ヤマハのコンテストで優勝したnaoによる奇跡のユニット、I#WiSH。人気番組『あいのり』主題歌。
Try straightening your front leg to stretch your hamstring. If you can’t rotate
your trunk, lift the weight to exercise your triceps without rotating your
shoulder and chest.
Do this exercise six to eight times on each leg, pause to rest, and then do the
exercise six to eight more times on each leg.
The Warrior I
The Warrior I, a relatively simple exercise, is a weighted variation of the classic
warrior yoga pose. As you do this exercise, you tap the energy of your
heart and feel the strength, honor, and courage of a warrior. On a more practical
note, the Warrior I works your biceps and legs.
If you can, keep your hips squared throughout this exercise; neither hipbone
should be forward of the other. If squaring your hips is too hard, however,
forget it and do your best.
Grab your hand weights and follow these steps:
1. Standing with your feet below your hips, your toes pointing forward,
and the hand weights hanging at your sides with your palms facing
inward, step back with your right foot and bend your left leg for support
(see Figure 8-8a).
This is the lunge position — and the starting position. Turn out your
back foot slightly and keep looking forward.
Your bent knee shouldn’t be forward of your ankle. Also, press in with all
four corners of your foot.
2. As you exhale to a count of four, bend your elbows and work your
biceps as you lift the weights to shoulder level (see Figure 8-8b).
Draw your belly in and up and your tailbone down for support. Keep
your elbows locked in; rocking isn’t allowed.
3. As you inhale to a count of four, lower the weights to the starting position
(see Figure 8-8a).
Don’t let your back sag — keep it straight.
Do this exercise six to eight times, pause to rest, and then do six to eight
more repetitions.
川嶋あい my love mp3
川嶋あい my love mp3
1. My Love
2. snow dream
3. crying
川嶋あい待望の新作!「あいのり」主題歌シングル
直近のシングル3作品ともにオリコン初登場10位以内にランクインしている川嶋あい。待望の新作『My Love』はフジテレビ系恋愛バラエティ「あいのり」の主題歌。川嶋あいが以前"I WiSH"としてリリースし、90万枚以上のビッグ・ヒットを記録した同番組主題歌『明日への扉』に続き4年ぶりのタイアップとなります。今作も決して期待を裏切らない仕上がりで、感動のシーンを彩ります。
◇『My Love』…「あいのり」主題歌
The Dog to Plank
The Dog to Plank is a powerful upper-body strengthener. This exercise gives
you overall strength benefits, which is why you find it in more than one workout
(see Chapter 10). It sculpts and tones the entire trunk of your body and
also works your buttocks. Along with the strength benefits, the Dog to Plank
gives you an endurance exercise with aerobic benefits, and it develops your
ability to concentrate. Think the title of the exercise is funny? Well, as you do
this exercise, think of how a dog stretches after waking up from a nap, and
imagine what your dog is thinking as he watches you.
Make sure you have your ankle weights on, and follow these steps:
1. Begin on all fours with your hands directly below your shoulders,
your knees directly underneath your hips, and your toes planted on
the ground (see Figure 8-6a).
Spread your fingers wide for support.
2. Move into the downward-facing dog position by lifting your hips and
buttocks as you straighten your legs, bring your thighs back, and
move your heels toward the floor.
Your ears should be between your arms. Draw your belly in and up and
your tailbone down for support.
3. As you inhale to a count of four, lift your right leg up as high as you
can without twisting your hip open (see Figure 8-6b).
This is the starting position. Push your leg straight back, and flex your
foot to keep it fully engaged — it shouldn’t be limp.
4. As you exhale to a count of four, bring the trunk of your body forward
so that your shoulders are over your wrists (see Figure 8-6c).
You’re in the plank position. Keep your lifted leg parallel to the floor if
you’re strong enough; otherwise, tap your toe on the floor. You should
feel your abdominal and arm muscles working.
Don’t bend your elbows; support your weight through your shoulders
and across your back without using your chest muscles.
5. As you inhale to a count of four, return to the starting position
Don’t lunge backward. Be patient, and move in rhythm with your
breathing.
You can do this exercise without ankle weights if you have too much trouble.
Do this exercise six to eight times with each leg, pause to rest, and then do
another six to eight repetitions with each leg.
1. My Love
2. snow dream
3. crying
川嶋あい待望の新作!「あいのり」主題歌シングル
直近のシングル3作品ともにオリコン初登場10位以内にランクインしている川嶋あい。待望の新作『My Love』はフジテレビ系恋愛バラエティ「あいのり」の主題歌。川嶋あいが以前"I WiSH"としてリリースし、90万枚以上のビッグ・ヒットを記録した同番組主題歌『明日への扉』に続き4年ぶりのタイアップとなります。今作も決して期待を裏切らない仕上がりで、感動のシーンを彩ります。
◇『My Love』…「あいのり」主題歌
The Dog to Plank
The Dog to Plank is a powerful upper-body strengthener. This exercise gives
you overall strength benefits, which is why you find it in more than one workout
(see Chapter 10). It sculpts and tones the entire trunk of your body and
also works your buttocks. Along with the strength benefits, the Dog to Plank
gives you an endurance exercise with aerobic benefits, and it develops your
ability to concentrate. Think the title of the exercise is funny? Well, as you do
this exercise, think of how a dog stretches after waking up from a nap, and
imagine what your dog is thinking as he watches you.
Make sure you have your ankle weights on, and follow these steps:
1. Begin on all fours with your hands directly below your shoulders,
your knees directly underneath your hips, and your toes planted on
the ground (see Figure 8-6a).
Spread your fingers wide for support.
2. Move into the downward-facing dog position by lifting your hips and
buttocks as you straighten your legs, bring your thighs back, and
move your heels toward the floor.
Your ears should be between your arms. Draw your belly in and up and
your tailbone down for support.
3. As you inhale to a count of four, lift your right leg up as high as you
can without twisting your hip open (see Figure 8-6b).
This is the starting position. Push your leg straight back, and flex your
foot to keep it fully engaged — it shouldn’t be limp.
4. As you exhale to a count of four, bring the trunk of your body forward
so that your shoulders are over your wrists (see Figure 8-6c).
You’re in the plank position. Keep your lifted leg parallel to the floor if
you’re strong enough; otherwise, tap your toe on the floor. You should
feel your abdominal and arm muscles working.
Don’t bend your elbows; support your weight through your shoulders
and across your back without using your chest muscles.
5. As you inhale to a count of four, return to the starting position
Don’t lunge backward. Be patient, and move in rhythm with your
breathing.
You can do this exercise without ankle weights if you have too much trouble.
Do this exercise six to eight times with each leg, pause to rest, and then do
another six to eight repetitions with each leg.
川嶋あい 旅立ちの日に mp3
川嶋あい 旅立ちの日に mp3
1. Dear
2. 旅立ちの日に…
3. ByeBye
4. Dear(instrumental)
5. 旅立ちの日に…(instrumental)
When you start to feel listless in the afternoon or early evening, forgo the
cup of coffee or the sugar-filled snack and do the body shaping, mentally
awakening exercises in this chapter instead. Your body will respond in
positive ways after you do this energy-boosting workout a few times. You’ll feel
fitter and more energized as the exercises recharge your spiritual batteries.
The yoga-with-weights exercises in this chapter really get your body moving.
We designed these exercises to benefit your circulation and nervous system,
allow you to let go of your anxieties, and help you de-stress. The deep breathing
brings calm and quiet to help you deal with stress, which gives you more
energy and sharpens your senses. You’ll discover a keener awareness of the
world around you. You’ll feel refreshed and renewed.
It takes 20 to 30 minutes to do the Energy Workout. If you perform these exercises
several times each week, you’ll start to notice your overall energy level
improving; your memory sharpening because you aren’t tired or stressed out;
and your sleep deepening so you feel more relaxed, sharp, and clear throughout
the day. You’ll create the mental alertness and energy necessary to complete
the daily activities that you want to do, and you won’t get frustrated or
tired as often. These exercises can be a mini-break that makes a positive difference
in how you feel — and they take only a few minutes of your day.Practice the exercises in the Energy Workout with thoughtfulness and care.
Don’t push yourself too far; take the time to feel your muscles at work, and
understand where your exercise limits are. Breathing is an essential element
in all the workouts we provide, but especially in this one because of the
demand you place on your body. In this workout, you use the Ocean Breath,
which you can read about in Chapter 4. This kind of breathing maximizes the
potential of your upper chest for breathing and exercising.
The Chair
The Chair is a total-body strengthening exercise that particularly benefits
your shoulders, arms, and legs and also exercises your buttocks, abs, and
hamstrings. As you do it, press into the ground on all four corners of your
feet as you raise and lower the weights.
You need hand weights for this exercise. When you’re ready, follow these
steps:
1. Stand with your feet below your hips, your toes pointing forward, and
the weights held at your sides with your palms facing inward (see
Figure 8-1a).
This is the starting position. Draw your belly in and up and your tailbone
down for support.
2. As you inhale to a count of four, sit on an imaginary seat, and slowly
raise your arms above your shoulders until they align with your ears
(see Figure 8-1b).
Raise your arms in front of your body, keeping your palms inward. Imagine
that a chair is behind you and you’re touching it with your buttocks.
If your knees bother you, don’t crouch as far; take your tailbone down
and pull your belly in more. You can also raise your arms only to shoulder
height if you have trouble lifting the weights.
1. Dear
2. 旅立ちの日に…
3. ByeBye
4. Dear(instrumental)
5. 旅立ちの日に…(instrumental)
When you start to feel listless in the afternoon or early evening, forgo the
cup of coffee or the sugar-filled snack and do the body shaping, mentally
awakening exercises in this chapter instead. Your body will respond in
positive ways after you do this energy-boosting workout a few times. You’ll feel
fitter and more energized as the exercises recharge your spiritual batteries.
The yoga-with-weights exercises in this chapter really get your body moving.
We designed these exercises to benefit your circulation and nervous system,
allow you to let go of your anxieties, and help you de-stress. The deep breathing
brings calm and quiet to help you deal with stress, which gives you more
energy and sharpens your senses. You’ll discover a keener awareness of the
world around you. You’ll feel refreshed and renewed.
It takes 20 to 30 minutes to do the Energy Workout. If you perform these exercises
several times each week, you’ll start to notice your overall energy level
improving; your memory sharpening because you aren’t tired or stressed out;
and your sleep deepening so you feel more relaxed, sharp, and clear throughout
the day. You’ll create the mental alertness and energy necessary to complete
the daily activities that you want to do, and you won’t get frustrated or
tired as often. These exercises can be a mini-break that makes a positive difference
in how you feel — and they take only a few minutes of your day.Practice the exercises in the Energy Workout with thoughtfulness and care.
Don’t push yourself too far; take the time to feel your muscles at work, and
understand where your exercise limits are. Breathing is an essential element
in all the workouts we provide, but especially in this one because of the
demand you place on your body. In this workout, you use the Ocean Breath,
which you can read about in Chapter 4. This kind of breathing maximizes the
potential of your upper chest for breathing and exercising.
The Chair
The Chair is a total-body strengthening exercise that particularly benefits
your shoulders, arms, and legs and also exercises your buttocks, abs, and
hamstrings. As you do it, press into the ground on all four corners of your
feet as you raise and lower the weights.
You need hand weights for this exercise. When you’re ready, follow these
steps:
1. Stand with your feet below your hips, your toes pointing forward, and
the weights held at your sides with your palms facing inward (see
Figure 8-1a).
This is the starting position. Draw your belly in and up and your tailbone
down for support.
2. As you inhale to a count of four, sit on an imaginary seat, and slowly
raise your arms above your shoulders until they align with your ears
(see Figure 8-1b).
Raise your arms in front of your body, keeping your palms inward. Imagine
that a chair is behind you and you’re touching it with your buttocks.
If your knees bother you, don’t crouch as far; take your tailbone down
and pull your belly in more. You can also raise your arms only to shoulder
height if you have trouble lifting the weights.
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