#07 代謝-Activate metabolism
English follows Japanese
（Let me apologize in advance there might be some grammatical mistakes below.）
こんにちは。
ヨガインストラクターのuriです。
今回のテーマは「代謝」です。年齢と共にだんだんと代謝が落ちてしまうと、耳にしたことはありませんか？
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◻️朝一番 「ヨガストレッチ」で代謝アップ
ベッドの上で寝たまま、簡単なヨガストレッチをしてみせんか？少しずつ身体を目覚めさせるので、朝なかなか起きられない方にもオススメです。私も日課にしています！
まずは朝日を浴びながら深呼吸。身体に酸素がたっぷりと取り込まれ、血の巡りがよくなります。交感神経が優位になり、朝から活動スイッチがオン。エネルギーが燃えやすい体になると言われています。
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❶体を伸ばす
仰向けに寝たまま頭の上で両手を組み、両手両足を上下に気持ちよーく伸ばす。吸いながら伸びて、吐いて脱力。
❷足の指とふくらはぎを刺激する
脚を伸ばしたまま、足の指をぐーぱーぐーぱー。膝を立ててつま先はベッドにつけたまま、踵を上下してふくらはぎを動かす。
❸膝裏を伸ばす
膝を立てたまま片足ずつ膝を伸ばし天井方向へ持ち上げ、踵を上方へ突き出し5秒キープ。
❹股関節を動かし、背骨を捻る
腕を肩のラインにTの字に伸ばし、肩はリラックスして、息を吐きながらすとんと下ろす。両膝をつけたまま左右にゆっくりと倒し、顔は反対側へ倒す。（捻りのポーズ）左右終わったら、ごろんと胎児のポーズ。
❺背中を伸ばす
胎児のポーズからチャイルドポーズ。両手を前にぐっと伸ばし、お尻は踵側へ引いて、背中を伸ばすストレッチ。
❻肩甲骨を寄せる
背中側で両手を組み頭上まで回し上げ、肩甲骨を寄せ合う。
❼首を回す
ロールアップでおへそを見ながら、頭は最後に持ち上げ、ゆっくりと首を回す。
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ちなみに本格的なヨガは、起きて1時間以上経ってから行うのが良いそうです。起床したては椎間板の容積が大きく膨らんでおり、この状態で激しい動きを加えると椎間板を痛める原因になります。
◻️自律神経も整って、さらに代謝アップ
自律神経のバランスが崩れると、交感神経の過剰優位であれ、副交感神経の過剰優位あれ、どちらにしても血流が滞ってしまうようです。人体って不思議…！
上記のヨガストレッチは、リラックスした呼吸と連動してみてくださいね。「動作と呼吸の連動」、自律神経を整える、ヨガの特長のひとつです。
色々とロジカルに考えることも大切ですが、目の前のポーズに集中し、頭を空っぽにすることでストレスから解放されている時間も大切ですね。
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#07 Activate metabolism
Hello, everyone.
I'm uri, a yoga instructor.
This article is about how to improve metabolism by yoga.
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◻️Let's do yoga stretches in the morning
How about doing easy yoga stretches remaining lying on the bed when you wake up?
I'll recommend it for those who can't wake up quickly. It can awake you gradually. I do it as my daily routine.
First of all, take a deep breath with feeling the ray of sun. Your body will be filled with fresh air and it make your blood circulation better.
A sympatheticnerve will be switched on. It's generally said that we can burn fat effectively by this.
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❶stretch your body
Remain on the bed. Cross both your fingers together above your head, and stretch your body upward and downward. Stretch with inhaling, relax with exhaling.
❷activate foot fingers and calfs
Bend both your legs right-angle on the bed. Move your fingers of feet like Rock–paper–scissors. Move calfs by lifting both your heels up and down slowly with keeping both your toes on the bed.
❸stretch the back part of knees
Remain knees as right-angl. Stretch one of your legs straight, and raise it up toward the ceiling. Push your heel toward the ceiling for five seconds to stretch strongly.
❹move hip joint & twist spine
Put both your arms in a shoulder line like the letter "T". Relax and let your shoulders down close to the floor with exhaling.
Set both your knees together and move them toward right and left slowly. face move the opposite side to twist your body. when you finish it, hold your legs with your arms and lie. (＝Wind Relieving Pose)
❺stretch your back
Set Child's pose. Extend both your arms straight forward and put your hip on your heels to stretch your back sufficiently.
❻pull your shoulder bones together
Join hands above your back and raise your arms toward head to pull your shoulder bones together.
❼move head round to stretch neck
Look at your navel and set your head on the natural position slowly like piling each spine up. Move your head round to stretch your neck gently.
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It's better to do yoga hard after an hour of getting up. Because the spines swell at this moment. If you do exercise hard after getting up right away, it'll hurt your spines.
◻️Balance autonomic nerve and improve metabolism
If the balance of autonomic nerve is losed, the blood circulation would be worse whether it's due to the excess of sympathetic nervous system or parasympathetic one. It's interesting.
How about doing these stretches with thinking of nothing, relaxing, and breathing. It's a good idea of yoga to exercise with moderate breathing.
Of course, being logical is important. But I really love the time which I relieve any stress by clearing some stuff out of my head with concentration on posing and breathing.
"Logical yoga" has lots of benefits like refreshing yourself, being in shape moderately. There're many merits of Logical yoga!
Thank you for reading this all!
