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.