Shim EuDdeum 10 Minute Morning Stretch Everydayㅣ2023 Renewal - YouTube Shim|EuDdeum|menit|pagi|peregangan||pembaruan|YouTube |||Morning|||| Shim EuDdeum 10 Minuten Morgen Stretch Everydayㅣ2023 Erneuerung - YouTube Shim EuDdeum 10 Minute Morning Stretch Everydayㅣ2023 Renovación - YouTube Shim EuDdeum 10 Minute Morning Stretch Everydayㅣ2023 Renewal - YouTube Shim EuDdeum 10 minuti di stretching mattutino ogni giornoㅣ2023 Rinnovamento - YouTube シム・ユドゥドゥム10分朝ストレッチ毎日ㅣ2023年リニューアル - YouTube Shim EuDdeum 10-minutowe poranne rozciąganie każdego dniaㅣ2023 Odnowa - YouTube Shim EuDdeum 10 minutos de alongamento matinal todos os diasㅣ2023 Renovação - YouTube Shim EuDdeum 10 Minute Morning Stretch Everydayㅣ2023 Renewal - YouTube Shim EuDdeum Her Gün 10 Dakikalık Sabah Esneme Hareketiㅣ2023 Yenilenme - YouTube Shim EuDdeum 每天晨练 10 分钟ㅣ2023 更新 - YouTube Shim EuDdeum 每天早晨10分鐘伸展ㅣ2023更新 - YouTube Shim EuDdeum 10 Minute Morning Stretch Everydayㅣ2023 Renewal - YouTube Shim EuDdeum 10 Menit Peregangan Pagi Setiap HariㅣPembaruan 2023 - YouTube

안녕하세요 심으뜸입니다 halo|saya Shim EuDdeum hello|I am Shim EuDdeum Hello, this is Shim EuDdeum. Halo, saya Shim EuDdeum

스트레칭 시작해 볼게요. peregangan|mulai|saya akan mencoba stretching|I will start|I will try Let's start stretching. Mari kita mulai peregangan.

바닥에 누워서 호흡을 진행합니다. di lantai|berbaring|pernapasan|saya lakukan on the floor|lying down|breathing|I will proceed Lie on the floor and proceed with breathing. Berbaring di lantai dan lakukan pernapasan.

숨을 크게 들이마시고 napas|besar|menarik breath|deeply|inhaling Take a deep breath in Tarik napas dalam-dalam

내쉽니다 saya menghembuskan I exhale and exhale Saya mengeluarkannya

들이마시는 숨에 몸에 공기를 가득 넣었다가 atmen|||||hatte eingeatmet yang sedang ditarik|ke napas|ke tubuh|udara|penuh|setelah memasukkan inhaling|breath|into the body|air|fully|putting in Fill your body with air as you inhale Mengisi tubuh dengan udara saat menarik napas

내쉬면서 목-어깨-허리-하체를 따라 ||||Unterkörper|folgen sambil menghembuskan|||||mengikuti exhaling||||lower body|following and exhale following your neck-shoulders-waist-lower body Sambil mengeluarkannya mengikuti leher-shoulder-pinggang-bagian bawah tubuh

천천히 몸의 긴장을 풀어주세요 |||lassen perlahan-lahan|tubuh|ketegangan|silakan lepaskan slowly|body|tension|please release Slowly relax your body. Silakan perlahan-lahan rilekskan tubuh Anda

두 다리를 가슴 쪽으로 안고 ||||anziehen kedua|kaki|dada|ke arah|memeluk two|legs|chest|towards|hugging Hug your legs towards your chest. Peluk kedua kaki ke arah dada

허리의 힘을 풀어줍니다 ||lässt los pinggang|kekuatan|saya melepaskannya waist|strength|releases Release the tension in your lower back. Lepaskan ketegangan di pinggang

팔로 강하게 다리를 안을 필요는 없어요! Palo||||| dengan tangan|kuat|kaki|memeluk|tidak perlu|tidak with arms|strongly|legs|hug|necessary|not You don't need to hold your legs tightly with your arms! Tidak perlu memeluk kaki dengan kuat menggunakan tangan!

허리에 힘을 풀어주시고 ||lassen di pinggang|kekuatan|silakan rilekskan at the waist|strength|please relax Please relax your lower back. Lepaskan ketegangan di pinggang Anda

호흡에 몸을 맡겨봅니다 ||ich vertraue meinem Körper an pada pernapasan|tubuh|saya mencoba menyerahkannya to the breath|body|I try to entrust Let your body follow your breath. Serahkan tubuh Anda pada pernapasan

오른 무릎은 가슴 쪽으로 안아주시고 rechtes||||umarmen kanan|lutut|dada|ke arah|silakan peluk right|knee|chest|towards|please hug Hug your right knee towards your chest. Peluk lutut kanan ke arah dada

왼 다리는 바닥에 펴주세요 |||strecken kiri|kaki|di lantai|silakan luruskan left|leg|on the floor|please stretch Keep your left leg straight on the floor. Ratakan kaki kiri di lantai

숨을 들이마시고 내쉬고 napas|ambil|hembuskan breath|inhale|exhale Breathe in and out Tarik napas dan hembuskan

엉덩이와 허리에 힘을 풀어주세요 bokong dan|pinggang|tenaga|tolong rilekskan hips and|in the lower back|strength|please relax Please relax your hips and lower back Santai otot bokong dan pinggang

천천히 무릎을 펴서 ||strecken perlahan-lahan|lutut|luruskan slowly|knees|straightening Slowly straighten your knees Secara perlahan luruskan lutut

다리를 편 채로 안아줍니다 ||Zustand| kaki|lurus|dalam keadaan|saya peluk legs|straight|while|hugging Hug while keeping your legs straight Peluk dengan kaki yang diluruskan

무릎과 허벅지 뒤가 시원하게 스트레칭 됩니다 lutut dan|paha|bagian belakang|dengan nyaman|peregangan|dilakukan the knee and|thigh|back|comfortably|stretching|is done The back of the knee and thigh are pleasantly stretched. Paha dan belakang lutut terasa nyaman saat diregangkan.

무릎이 다 펴지지 않아도 괜찮아요! lutut|sepenuhnya|tidak bisa diluruskan|tidak apa-apa|tidak masalah the knee|all|straightened|not|it's okay It's okay if your knees don't fully extend! Tidak apa-apa jika lutut tidak sepenuhnya lurus!

발목을 몸통 쪽으로 당겼다가 den Knöchel|Körper||gezogen pergelangan kaki|tubuh|ke arah|ditarik the ankle|torso|towards|pulled Pull your ankle towards your body, Tarik pergelangan kaki ke arah tubuh,

천장 쪽으로 밀어냈다가 Decke||geschoben langit-langit|ke arah|didorong ceiling|towards|pushed away then push it towards the ceiling. kemudian dorong ke arah langit-langit.

플렉스와 포인트를 반복해 주세요! Flex|Punkte|wiederholen| |poin|ulangi|tolong flex and|point|repeat|please Please repeat flexing and pointing! Tolong ulangi fleks dan poin!

이번에는 발목으로 원을 그려주세요 ||Kreis|zeichnen kali ini|dengan pergelangan kaki|lingkaran|tolong gambar this time|with your ankle|circle|please draw This time, draw a circle with your ankle. Kali ini, buatlah lingkaran dengan pergelangan kaki

시계 방향으로 돌리고 Uhr|| jam|arah|putar clock|direction|turn Rotate clockwise. Putar searah jarum jam

다시 반시계 방향으로 돌려봅니다 |Gegenuhrzeit|| lagi|berlawanan arah|arah|saya coba putar again|counterclockwise|direction|I will turn Now let's try rotating counterclockwise. Sekarang coba putar berlawanan arah jarum jam

천천히 오른 다리를 니은(ㄴ)자로 만들어서 |||니은||| perlahan|kaki kanan|kaki||||buatlah slowly|right|leg||n||making Slowly make your right leg into a 'ni-eun' (ㄴ) shape. Secara perlahan buat kaki kanan menjadi bentuk ni-eun (ㄴ)

왼 다리를 안아주세요 kaki kiri|kaki|peluklah left|leg|please hug Hug your left leg.

정강이를 안아도 되고 허벅지를 안아도 괜찮아요! Schienbein||||| betis|boleh dipeluk|dan|paha|boleh dipeluk|tidak masalah shin|can hug|okay|thigh|can hug|it's okay You can hug your shin or it's okay to hug your thigh!

오른 쪽 무릎은 몸에서 멀어지는 느낌으로 kaki kanan|sisi|lutut|dari tubuh|menjauh|dengan perasaan right|side|knee|from the body|moving away|feeling Feel your right knee moving away from your body.

엉덩이에 시원한 느낌을 찾아주세요 di bokong|sejuk|perasaan|tolong temukan on the butt|cool|feeling|please find Please find a cool feeling in your butt. Temukan sensasi sejuk di bokong

왼 다리를 안아주시고 ||umarmen kiri|kaki|tolong peluk left|leg|please hug Hug your left leg. Peluk kaki kiri

오른 다리는 펴봅니다 kanan|kaki|saya coba luruskan right|leg|I try to stretch Stretch your right leg. Luruskan kaki kanan

숨을 들이마시고 napas|tarik breath|inhale Inhale. Tarik napas

내쉬어 볼게요 saya akan menghembuskan|saya akan mencoba exhale|I will try I will try to breathe. Saya akan mencoba bernapas

허리는 바닥에 닿아 있어요 ||berührt| pinggang|ke lantai|menyentuh|ada waist|on the floor|touching|is My back is touching the floor. Pinggang saya menyentuh lantai

무릎을 펴서 다리를 안고 스트레칭합니다 ||||dehnt lutut|dengan meluruskan|kaki|memeluk|saya melakukan peregangan knee|straightening|leg|hugging|I stretch I stretch by straightening my knees and hugging my legs. Saya meregangkan kaki dengan meluruskan lutut dan memeluknya

허벅지 뒤와 무릎이 시원하게 늘어나는 느낌에 집중해 주세요! ||||dehnenden||konzentriere| paha|belakang|lutut|dengan nyaman|meregang|pada perasaan|fokuslah|silakan thigh|back|knee|pleasantly|stretching|feeling|focus|please Please focus on the refreshing feeling of the back of your thighs and knees stretching! Silakan fokus pada sensasi yang menyegarkan di belakang paha dan lutut!

숨을 마시고 napas|menarik breath|inhaling Breathe in Tarik napas

내쉬어 볼게요 |ich werde sehen menghembuskan|akan mencoba exhale|I will try I'll try to exhale Saya akan menghembuskan napas

발목을 당겼다가 Fußgelenk|gezogen pergelangan kaki|menarik ankle|pulled Pulling at the ankles Tarik pergelangan kaki

포인트 했다가 titik|melakukan point|did Pointing it out Tunjukkan poin

당기면서 무릎이 더 펴지는 느낌! |||streckt| menarik|lutut|lebih|terasa lurus|perasaan pulling|knee|more|straightening|feeling Spüren Sie, wie sich Ihre Knie beim Ziehen weiter strecken! It feels like my knees are straightening more as I pull! Merasa lutut lebih lurus saat menarik!

포인트 하면서 발끝이 천장에 다다르는 느낌! ||||da ankommt| menunjuk|sambil|ujung kaki|ke langit|mencapai|perasaan point|while|toes|to the ceiling|reaching|feeling It feels like my toes are reaching the ceiling while pointing! Merasa jari kaki mencapai langit-langit saat memberi poin!

원을 그려볼게요 einen Kreis|ich werde zeichnen lingkaran|akan saya coba gambar circle|I will draw Zeichnen wir einen Kreis Let's draw a circle. Mari kita coba menggambar lingkaran

발목에서 예쁘게 원 모양을 그렸다가 |||Form| dari pergelangan kaki|dengan indah|lingkaran|bentuk|setelah menggambar from the ankle|beautifully|circle|shape|drawing I drew a beautiful circle with my ankles. Menggambar bentuk lingkaran yang indah dari pergelangan kaki

반대 방향으로 원을 그려볼게요 berlawanan|arah|lingkaran|akan saya coba menggambar opposite|in direction|circle|I will try drawing I will draw a circle in the opposite direction. Saya akan mencoba menggambar lingkaran ke arah yang berlawanan

오른 쪽 다리를 가슴으로 안아주시고 kanan|sisi|kaki|ke dada|peluklah right|side|leg|to the chest|please hug Please hug your right leg to your chest. Peluk kaki kanan ke arah dada

왼 무릎이 몸에서부터 멀어지도록 진행해 주세요 kiri|lutut|dari tubuh|agar menjauh|lanjutkan|silakan left|knee|from the body|to move away|please proceed|do Please proceed so that your left knee moves away from your body. Silakan lanjutkan agar lutut kiri menjauh dari tubuh

엉덩이와 허벅지 뒤 부분이 시원해집니다! ||||wird kühl bokong dan|paha|belakang|bagian|akan terasa sejuk butt and|thigh|back|part|feels cool Dein Hintern und die Rückseite deiner Oberschenkel werden kühl sein! The back of your hips and thighs will feel refreshed! Bagian belakang pinggul dan paha akan terasa segar!

몸의 긴장은 점점 사라질 거예요 tubuh|ketegangan|semakin|akan hilang|akan the body's|tension|gradually|will disappear|it will be The tension in your body will gradually disappear. Ketegangan tubuh akan semakin hilang.

천천히 왼 다리를 꼬아서 perlahan-lahan|kiri|kaki|menyilangkan slowly|left|leg|crossing Slowly cross your left leg. Pelan-pelan silangkan kaki kiri.

왼쪽 방향으로 무릎을 넘겨주세요 ke arah kiri|ke arah|lutut|silakan alihkan left|direction|knee|please pass over Please let your knee fall to the left. Lepaskan lutut ke arah kiri.

시선은 반대쪽으로! pandangan|ke arah sebaliknya gaze|to the opposite side Your gaze should be in the opposite direction! Arahkan pandangan ke arah yang berlawanan!

과하게 넘길 필요 없고요, 그 위치에서 잠시 머물러 볼게요! berlebihan|melewati|perlu|tidak ada|itu|di posisi|sebentar|tinggal|akan saya coba excessively|to pass|need|not necessary|that|at position|for a moment|to stay|I will see Kein Grund, über die Stränge zu schlagen, lassen Sie uns noch eine Weile in dieser Position verharren! There's no need to overdo it, let's stay in that position for a moment! Tidak perlu berlebihan, saya akan tinggal sebentar di posisi itu!

호흡은 계속 이어집니다 pernapasan|terus|berlanjut breathing|continuously|continues Atmung geht weiter The breath continues. Pernapasan terus berlanjut

돌아와서 다리를 반대쪽으로 꼬아주시고 setelah kembali|kaki|ke arah yang berlawanan|silakan silang after coming back|leg|to the opposite side|please cross Come back and cross your legs to the opposite side. Kembali dan silangkan kaki ke arah yang berlawanan

오른쪽 방향으로 넘겨주세요 ke kanan|arah|silakan lewati right|direction|please pass Please twist to the right. Silakan alihkan ke arah kanan

허리가 시원해지는 느낌에 집중해 봅니다 pinggangku|menjadi sejuk|perasaan|fokuslah|saya mencoba my back|feeling cool|feeling|focus|I try I focus on the feeling of my back feeling cool. Saya fokus pada perasaan punggung yang terasa segar.

숨을 마시고 napas|tariklah breath|in Breathe in. Tarik napas.

내쉬면서 조금 더 무릎이 바닥 쪽으로 가는 느낌! sambil menghembuskan|sedikit|lebih|lututku|lantai|ke arah|pergi|perasaan exhaling|a little|more|knees|floor|towards|going|feeling As I exhale, I feel my knees going a little more towards the floor! Saat menghembuskan napas, rasakan lutut sedikit lebih dekat ke lantai!

천천히 앞으로 일어나서 바닥에 엎드려 볼게요 perlahan-lahan|ke depan|bangkitlah|di lantai|berbaring|saya akan mencoba slowly|forward|getting up|on the floor|lying down|I will try Slowly, I will rise up and try lying face down on the floor. Pelan-pelan bangkit ke depan dan coba berbaring di lantai.

오른쪽 다리를 뒤로 잡아서 kaki kanan|kaki|ke belakang|menangkap right|leg|back|grabbing Grab your right leg behind you. Pegang kaki kanan ke belakang

앞쪽 허벅지를 스트레칭 해봅니다 bagian depan|paha|meregangkan|saya mencoba front|thigh|stretching|I try Let's try stretching the front thigh. Cobalah untuk meregangkan paha depan

허리 긴장도가 높거나 pinggang|tingkat ketegangan|tinggi atau waist|tension level|high or If you have high tension in your lower back, Jika ketegangan pinggang tinggi atau

유연성이 부족하신 분들은 fleksibilitas|kurang|orang-orang flexibility|lacking|people or if you lack flexibility, Jika Anda kurang fleksibel

옆으로 돌아누운 상태에서 진행해 주시면 됩니다. ke samping|berbaring|dalam keadaan|lanjutkan|jika Anda|bisa to the side|turned over|in the state|proceed|you do|it is okay You can proceed while lying on your side. Anda dapat melanjutkan dalam posisi berbaring miring.

반대쪽 허벅지 앞면부터 고관절까지 스트레칭 해볼게요 sisi yang berlawanan|paha|dari bagian depan|hingga sendi panggul|peregangan|saya akan mencoba the opposite side|thigh|from the front|to the hip joint|stretching|I will try Let's stretch from the front of the opposite thigh to the hip joint. Mari kita lakukan peregangan dari bagian depan paha di sisi yang berlawanan hingga ke sendi pinggul.

무릎이 서로 가까이 있도록 해주시고요 lutut|satu sama lain|dekat|agar|silakan lakukan knees|each other|close|to be|please do Please keep your knees close together. Pastikan lutut saling dekat.

배는 살짝 척추 쪽으로 당겨주세요 perut|sedikit|tulang belakang|ke arah|silakan tarik stomach|slightly|spine|towards|please pull Gently pull your abdomen towards your spine. Tarik perut sedikit ke arah tulang belakang.

잠시 아기자세를 취한 채로 머물러있어 볼게요 sejenak|posisi bayi|yang diambil|dalam keadaan|akan tetap|saya akan mencoba for a moment|fetal position|taking|while|staying|I will see I will stay in a fetal position for a moment. Saya akan tetap dalam posisi bayi sejenak.

허리를 둥글게 말아주시고 pinggang|bulat|silakan gulung your back|round|please curl Please round your back. Silakan melengkungkan punggung.

천천히 일어나 주세요 perlahan-lahan|bangkitlah|silakan slowly|get up|please Please rise slowly. Tolong bangkit perlahan.

저를 보고 앉아줍니다 saya|melihat|dia duduk me|looking at|sits down You sit down looking at me. Dia duduk sambil melihat saya.

천천히 목을 오른쪽으로 갔다가 perlahan-lahan|leher|ke kanan|pergi kemudian slowly|neck|to the right|moving Slowly move your neck to the right. Pelan-pelan miringkan leher ke kanan

왼쪽으로 갔다가 회전시켜 볼게요 ke kiri|pergi kemudian|putar|saya akan melihat to the left|moving|rotating|I will see Then move it to the left and rotate. Kemudian miringkan ke kiri dan putar kepala

척추는 위아래로 길어지고 tulang belakang|ke atas dan ke bawah|memanjang spine|up and down|lengthening The spine lengthens up and down. Tulang belakang memanjang ke atas dan ke bawah

시선과 목이 천천히 어깨 방향으로 pandangan dan|leher|perlahan-lahan|bahu|ke arah gaze and|neck|slowly|shoulder|towards The gaze and neck slowly move towards the shoulder. Pandangan dan leher perlahan-lahan mengarah ke bahu

좌우 번갈아 가면서 스트레치 될 거예요 kiri kanan|bergantian|sambil|meregangkan|akan|itu left and right|alternately|while|stretch|will|be We will stretch alternately to the left and right. Akan ada peregangan bergantian ke kiri dan kanan.

고개를 왼쪽으로 내려 손의 도움을 받고 kepala|ke kiri|turunkan|tangan|bantuan|menerima head|to the left|down|hand's|help|receiving Lower your head to the left and use your hand for support. Turunkan kepala ke kiri dengan bantuan tangan.

옆목을 스트레치 해볼게요 leher samping|meregangkan|akan saya coba side neck|stretch|I will try Let's try stretching the side of the neck. Mari kita coba meregangkan leher samping.

목-어깨의 긴장은 풀어진 채로 스트레치 느낌에 집중해 봅니다! ||ketegangan|yang sudah dilepaskan|dalam keadaan|meregangkan|pada perasaan|fokus|saya lihat |shoulder|tension|relaxed|in a state|stretch|feeling|focus|I will Focus on the feeling of stretching while keeping the tension in the neck and shoulders relaxed! Fokus pada perasaan peregangan sambil menjaga ketegangan di leher dan bahu tetap rileks!

시선을 무릎 쪽으로 내려서 사선 목 뒤로 스트레치 해볼게요 tatapan|lutut|ke arah|menurunkan|diagonal|leher|ke belakang|meregangkan|akan saya coba the gaze|knee|towards|looking down|diagonal|neck|behind|stretch|I will try Let's lower our gaze towards the knees and stretch the back of the neck diagonally. Akan menurunkan pandangan ke arah lutut dan meregangkan leher ke belakang secara diagonal.

호흡은 자연스럽게 이어가 주세요 pernapasan|secara alami|teruskan|silakan breathing|naturally|continue|please Please continue to breathe naturally. Silakan lanjutkan pernapasan secara alami.

이번엔 오른쪽으로 고개를 내려 kali ini|ke kanan|kepala|turunkan this time|to the right|head|down This time, lower your head to the right. Sekarang, turunkan kepala ke arah kanan.

옆 목을 스트레치 합니다 samping|leher|meregangkan|saya lakukan side|neck|stretch|I do We will stretch the side of the neck. Meregangkan leher bagian samping.

잠시 눈을 감으셔도 좋아요 sejenak|mata|menutup|boleh for a moment|your eyes|you close|it's okay It's okay to close your eyes for a moment. Anda bisa menutup mata sejenak.

시선을 무릎 쪽으로 틀어서 pandangan|lutut|ke arah|memutar your gaze|knee|towards|turning Turn your gaze towards your knees. Arahkan pandangan ke arah lutut.

사선 목 뒤를 스트레치 해볼게요 diagonal|leher|belakang|meregangkan|akan saya coba diagonal|neck|behind|stretch|I will try Let's stretch the back of the neck at an angle. Mari kita regangkan bagian belakang leher.

호흡을 내쉬어 봅니다 napas|mengeluarkan|saya coba breath|exhale|I will try Let's exhale. Cobalah untuk menghembuskan napas.

양손은 어깨에 두시고 kedua tangan|di bahu|letakkan both hands|on the shoulders|placed Place your hands on your shoulders. Letakkan kedua tangan di bahu

천천히 팔꿈치로 원을 그려볼게요 perlahan-lahan|dengan siku|lingkaran|saya akan mencoba menggambar slowly|with the elbow|circle|I will try to draw Slowly, let's draw circles with your elbows. Saya akan perlahan-lahan menggambar lingkaran dengan siku

팔꿈치가 날개뼈의 움직임을 리드할 거고 siku|dari tulang belikat|gerakan|akan memimpin|dan the elbow|of the shoulder blade|movement|will lead|and The elbows will lead the movement of the shoulder blades. Siku akan memimpin gerakan tulang belikat

크게 원을 그리면서 besar|lingkaran|sambil menggambar big|circle|while drawing Draw large circles. Menggambar lingkaran yang besar

가슴이 활짝 열리는 느낌에 집중해 주세요! dada|lebar|terbuka|perasaan|fokuslah|silakan chest|wide|opening|feeling|focus|please Please focus on the feeling of your chest opening wide! Silakan fokus pada perasaan dada yang terbuka lebar!

반대 방향으로 berlawanan|arah opposite|direction In the opposite direction Arah yang berlawanan

뒤에서 앞쪽을 향해 원을 그려봅니다 dari belakang|ke depan|menghadap|lingkaran|saya mencoba menggambar from behind|towards the front|facing|circle|try drawing Try drawing a circle from back to front Cobalah menggambar lingkaran dari belakang ke depan

팔꿈치가 큰 원을 그리면서 siku|besar|lingkaran|sambil menggambar elbow|big|circle|while drawing As your elbows draw a large circle Sambil menggambar lingkaran besar dengan siku

날개뼈의 움직임을 리드할 거예요 tulang sayap|gerakan|akan memimpin|saya akan the shoulder blade|movement|will lead|will be I will lead the movement of the shoulder blades. Saya akan memimpin gerakan tulang belikat.

팔을 뻗어서 반대쪽 팔로 안아주세요 lengan|merentangkan|sisi yang berlawanan|dengan lengan|peluklah arm|reaching out|opposite|with arm|please hug Extend your arms and hug with the opposite arm. Renggangkan lengan dan peluk dengan lengan yang berlawanan.

시선은 안은 팔 쪽의 반대 방향을 바라봅니다 pandangan|yang dipeluk|lengan|sisi|berlawanan|arah|saya melihat gaze|hugging|arm|side|opposite|direction|looks Your gaze should look in the opposite direction of the arm you are hugging. Arahkan pandangan ke arah yang berlawanan dari lengan yang dipeluk.

팔 뒤쪽이 시원해지는 걸 느껴볼게요! lengan|sisi belakang|menjadi sejuk|hal|saya akan merasakannya arm|behind|feeling cool|thing|I will feel Let's feel the coolness in the back of the arm! Saya akan merasakan bagian belakang lengan menjadi sejuk!

반대쪽 팔을 안고 스트레치 합니다 sisi yang berlawanan|lengan|memeluk|peregangan|saya lakukan opposite|arm|hugging|stretch|I do Hug the opposite arm and stretch. Peluk lengan yang berlawanan dan lakukan peregangan.

어깨가 많이 돌아가지 않도록 양어깨를 정면 방향으로 유지해 주세요! bahu|banyak|tidak berputar|agar tidak|kedua bahu|depan|arah|pertahankan|tolong shoulders|much|turning|not to|both shoulders|front|direction|keep|please Please keep both shoulders facing forward so that they don't rotate too much! Pastikan kedua bahu tetap menghadap ke depan agar tidak terlalu berputar!

호흡도 자연스럽게 이어가 줍니다 pernapasan juga|secara alami|lanjutkan|saya lakukan breathing also|naturally|continue|I do Continue to breathe naturally. Lanjutkan pernapasan dengan alami.

팔을 뒤로 넘겨서 팔꿈치를 척추 방향으로 내려줄게요 lengan|ke belakang|melewati|siku|tulang belakang|arah|saya akan turunkan arm|back|reaching|elbow|spine|direction|I will lower I'll bring the arm back and lower the elbow towards the spine. Lepaskan lengan ke belakang dan turunkan siku ke arah tulang belakang.

겨드랑이부터 팔 뒤쪽이 시원해질 거예요 dari ketiak|lengan|bagian belakang|akan terasa sejuk|akan from the armpit|arm|back side|will feel cool|it will be The area from your armpit to the back of your arm will feel cool. Dari ketiak hingga belakang lengan akan terasa sejuk.

천천히 팔을 내려주시고 반대쪽으로! perlahan-lahan|lengan|silakan turunkan|ke sisi yang berlawanan slowly|arm|lower please|to the other side Slowly lower your arm and switch to the other side! Turunkan lengan secara perlahan dan ke arah yang berlawanan!

과하게 당길 필요는 없기 때문에 secara berlebihan|menarik|tidak perlu|tidak ada|karena excessively|pull|need|not|because There's no need to pull too hard. Tidak perlu menarik terlalu keras.

가볍게 스트레치 느낌에 집중해 주시면 됩니다 dengan ringan|peregangan|pada perasaan|fokus|jika Anda melakukannya|bisa lightly|stretch|feeling|focus|you do| Just focus on a light stretching feeling. Fokuslah pada perasaan meregang dengan lembut.

조금 더 진행해 볼게요 sedikit|lebih|saya akan melanjutkan|saya akan mencoba a little|more|I will proceed|I will see Let's proceed a little further. Saya akan melanjutkan sedikit lagi

깍지를 끼고 천장으로 손바닥을 높이 들어 올려주세요 jari-jari|saling mengaitkan|ke langit-langit|telapak tangan|tinggi|angkat|tolong interlocking|with|towards the ceiling|palm|high|lift|please raise Interlock your fingers and raise your palms up towards the ceiling. Gabungkan jari-jari dan angkat telapak tangan ke atas menuju langit-langit

어깨와 귀 사이가 짧아졌다가 antara bahu dan|telinga|jaraknya|menjadi lebih pendek shoulder and|ear|space|became shorter then The space between your shoulders and ears should shorten. Jarak antara bahu dan telinga menjadi lebih pendek

힘을 풀어주고 다시 한번 더 tenaga|lepaskan|sekali lagi|satu kali|lagi strength|release and|again|once|more Relax and do it once more. Lepaskan tenaga dan lakukan sekali lagi

양팔을 천장에 밀어 올려주세요 kedua tangan|ke langit-langit|dorong|tolong angkat both arms|to the ceiling|push|please lift Please push your arms up to the ceiling. Angkat kedua lengan ke atas langit-langit

다시 힘을 풀어줍니다 lagi|tenaga|saya lepaskan again|strength|releases Now relax your strength. Lepaskan tenaga kembali

옆구리 스트레치 해볼게요 sisi|peregangan|saya akan coba side|stretch|I will try Let's try a side stretch. Mari kita coba peregangan samping

팔을 귀 옆에 붙여 옆쪽 방향으로 tangan|telinga|di samping|tempelkan|ke samping|arah arms|ear|next to|place|sideways|in the direction Place your arms next to your ears and stretch to the side. Tempelkan lengan di samping telinga dan arahkan ke samping

그리고 이번에는 무릎 방향으로 dan|kali ini|lutut|ke arah and|this time|knee|in the direction of And this time, towards the direction of the knee. Dan kali ini ke arah lutut

사선 앞쪽을 향해 척추를 길게 뽑아주세요 diagonal|ke depan|menghadap|tulang belakang|panjang|tolong tarik diagonal|forward|towards|spine|long|please extend Please extend your spine towards the diagonal front. Silakan tarik tulang belakang ke arah depan diagonal

반대 손으로 무릎을 밀어내 줍니다 lawan|dengan tangan|lutut|dorong|saya lakukan opposite|with hand|knee|push away|gives Push the knee away with the opposite hand. Dorong lutut dengan tangan yang berlawanan

옆구리가 길어지는 느낌으로 sisi tubuh|terasa panjang|dengan perasaan side|lengthening|feeling Feel the side body lengthening. Rasakan sisi tubuh yang memanjang

바닥에서 가까워지는 느낌보다 dari lantai|mendekat|daripada merasa from the floor|getting closer|feeling than Focus on the feeling of lengthening upwards rather than getting closer to the floor. Daripada merasakan mendekat ke lantai

사선 위쪽으로 길어지는 느낌에 집중해 주세요 diagonal|ke atas|memanjang|pada perasaan|fokus|silakan diagonal|upwards|lengthening|feeling|focus|please Please concentrate on the feeling of extending upwards on the diagonal. Fokuslah pada perasaan memanjang ke atas garis diagonal

상체를 살짝 틀어서 tubuh bagian atas|sedikit|memutar upper body|slightly|twisting Slightly twist your upper body. Putar sedikit bagian atas tubuhmu

앞쪽 무릎 방향으로 옆구리를 늘려주세요 depan|lutut|ke arah|sisi|silakan perpanjang front|knee|towards|side body|please stretch Please stretch your side towards the direction of your front knee. Perpanjang sisi tubuhmu ke arah lutut depan

무릎을 꿇고 네 발 자세를 취해줍니다 lutut|berlutut|kamu|kaki|posisi|saya ambil knees|kneeling|your|feet|position|take Kneel down and take a four-point position. Berdiri dengan lutut ditekuk dan posisi kaki terbuka.

척추를 둥글게 말았다가 가슴을 활짝 열어주시고 tulang belakang|bulat|membungkuk|dada|lebar|buka spine|round|curled|chest|wide|open up Round your spine and then open your chest wide. Bengkokkan tulang belakang dan buka dada lebar-lebar.

날개뼈 사이보다 등 허리 전체를 둥글게 말도록 집중해 주세요! tulang sayap|antara|punggung|pinggang|seluruh|bulat|untuk membungkuk|fokus|silakan shoulder blades|than between|back|waist|entire|round|to curl|focus|please Focus on rounding your entire back, not just between the shoulder blades! Fokuslah untuk membulatkan seluruh punggung, bukan hanya di antara tulang belikat!

숨을 크게 들이마시고 napas|dalam|tarik breath|big|inhale Take a deep breath in. Tarik napas dalam-dalam.

레스트 포지션으로 마무리해 볼게요 posisi istirahat|dengan posisi|saya akan menyelesaikan|saya akan mencoba rest|position|finish|I will try Let's finish in a rest position. Saya akan menyelesaikannya dalam posisi istirahat.

목-어깨-허리 긴장을 풀어냅니다 leher|bahu|pinggang|ketegangan|saya melepaskan |||tension|release Relax the tension in your neck, shoulders, and lower back. Saya melepaskan ketegangan di leher, bahu, dan punggung.

[구독 / 좋아요] 천천히 아래에서부터 척추를 세워볼게요 langganan|suka|perlahan-lahan|dari bawah|tulang belakang|saya akan mencoba untuk meluruskan subscribe|||from the bottom|spine|I will try to straighten [Subscribe / Like] Slowly, let's straighten the spine from the bottom up. [Langganan / Suka] Saya akan perlahan-lahan mengangkat tulang belakang dari bawah.

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내일 만나요 besok|kita bertemu tomorrow|we meet Let's meet tomorrow. Sampai jumpa besok