하나는 수건 세장을 말아서 양끝을 고무줄로 묶어 만들고 또 하나는
수건 두장을 말아서 양끝을 묶어 둥글게 만들어 두개를 위 아래에 나란히 두고 그위에 수건을 덮어 움직이지 않게 해놓고 머리를 수건 위에 대고 눕는다
*목과어깨의 긴장을 풀 수 있는 자세가 된다
* 1단계ᆢ복식호흡ᆢ복부근육을 이용해 횡경막을 늘이고 줄이며 호흡하는 방법
누운 상태에서 다리를 편안하게 구부리고 양무릎사이를 주먹하나 간격으로 벌린다
복부위에 양손을 올린 뒤 3초간 코로 숨을 들이 마쉰 뒤 7초간 입으로 호흡을 내 쉬어준다 스~~~~소리를 내며 (3회반복 )
* 2단계ᆢ흉곽 (흉식)호흡ᆢ(7회 반복)
* 3단계ᆢ상체 이완 ᆢ3초가 호흡을 들이마시며 양팔을 머리위로 올린다
7초간 입으로 내쉬며 양팔을 바닥으로 쓸어내린다
(10회반복)
* 4단계ᆢ서혜부 이완 ᆢ
3겹 만 수건을 천골아래 두고 가볍게 깔고 눕는다
흉곽호흡이 기본으로 3초 들이 마시고 7초 내쉰다
3초 마시며 무릎을 감싸주고 7초 내쉬며 한쪽발을 뻗어준다 양쪽 번갈아 (10회반복)
* 5단계ᆢ고관절이완 ㆍ틀어진골반을 이완하고 바로잡아주는 동작
ᆢ
좌우 1번씩 ( 3회반복 )
![](https://t1.daumcdn.net/cafeattach/nIkT/0e25baaa1f058a0ae5ba3bc010ada7d29ae6b6a1)
![](https://t1.daumcdn.net/cafeattach/nIkT/c83c0ee206cda9d4af1096bc485c436332c318ad)
![](https://t1.daumcdn.net/cafeattach/nIkT/f2f4417ccf6357a1c8dedbc072e32362d7070f83)
![](https://t1.daumcdn.net/cafeattach/nIkT/9595f28d7819017d7225846d1566764ad76cacd0)
![](https://t1.daumcdn.net/cafeattach/nIkT/091940f15cf13f72c4998598c96f2ba3905f0296)
![](https://t1.daumcdn.net/cafeattach/nIkT/377a0028eeed6b377c64156ab2b40e9a70fe97a2)
![](https://t1.daumcdn.net/cafeattach/nIkT/7900e89b2447ef89880ab098dc97b7b7d31db809)
![](https://t1.daumcdn.net/cafeattach/nIkT/c924508137c5fc6041d6112a72d03b0ec59a4a3e)
![](https://t1.daumcdn.net/cafeattach/nIkT/f086172d4263544bb53e65c9fbc7434415c557c2)
![](https://t1.daumcdn.net/cafeattach/nIkT/969bfebc2c72dd1d1dfe8e47ce6a62c0b96c4c79)
![](https://t1.daumcdn.net/cafeattach/nIkT/0a3c7de7a587cca621f2af489258cbb273945993)
![](https://t1.daumcdn.net/cafeattach/nIkT/744fc8458c4eb17723c60c0b97d5820496a554be)
![](https://t1.daumcdn.net/cafeattach/nIkT/ccda4afd16af00f592ba561727256712f56daf31)
![](https://t1.daumcdn.net/cafeattach/nIkT/561cc5a8862cb14c2bfef9e4a73a185e1d8ef7b6)
![](https://t1.daumcdn.net/cafeattach/nIkT/d81a8bdc6e477ec635dbf2f97a77cda14bb7ffc4)
![](https://t1.daumcdn.net/cafeattach/nIkT/07bd7c2bc3c73f3d2bc71974f667717201736840)
![](https://t1.daumcdn.net/cafeattach/nIkT/ab5ff30c3df0a5e8895dd5acfd9e7430b9963f92)
![](https://t1.daumcdn.net/cafeattach/nIkT/6c9b01197db975f890853c5f042422e4543434a1)
![](https://t1.daumcdn.net/cafeattach/nIkT/56413cb6c3f486508976d954fb9b59077ba7c4d0)
![](https://t1.daumcdn.net/cafeattach/nIkT/1ae61d22507cd78197a3f6f9f6cf934e8d806202)
![](https://t1.daumcdn.net/cafeattach/nIkT/38ffaa558187b35d7311c1c3f1365a7ed913cd1a)
![](https://t1.daumcdn.net/cafeattach/nIkT/bb8526bd4cbfb90e7ef0188f848926ed2715759b)
![](https://t1.daumcdn.net/cafeattach/nIkT/ca24a4ee258bdee2a758c3c5c1a2d3c4ca1d26f8)
![](https://t1.daumcdn.net/cafeattach/nIkT/d9df07bd9f76bf3386226e7f7f520b3e71240be6)
![](https://t1.daumcdn.net/cafeattach/nIkT/64d2e120b7af9cc9cb9a3c364bb737751683752d)
![](https://t1.daumcdn.net/cafeattach/nIkT/80fcc30e3a71b4ae828bbb2b5de69c4ce958d37f)
![](https://t1.daumcdn.net/cafeattach/nIkT/b0fc9446205f75ad1d16df4f2819ff1758783ec1)
![](https://t1.daumcdn.net/cafeattach/nIkT/f13673a16b397fa0db1f6817ea3f0312f766ca2c)
![](https://t1.daumcdn.net/cafeattach/nIkT/93ae826b8dec98a51eae39a1acd11e577e3b3a82)
![](https://t1.daumcdn.net/cafeattach/nIkT/c50a9c8090ded4937ba6845e7a8cc7e9d772d197)
![](https://t1.daumcdn.net/cafeattach/nIkT/cc860dac13375180890eaae57fe80ed6593e7885)
![](https://t1.daumcdn.net/cafeattach/nIkT/6704363b4ed6201d0db456e87c03644a75b4de6d)
![](https://t1.daumcdn.net/cafeattach/nIkT/e43868922bf0fbfe8f4ea3333bd9bd6f31755fc1)
![](https://t1.daumcdn.net/cafeattach/nIkT/42d56b438123a5722d0decd41168b3a7d57ebb33)
![](https://t1.daumcdn.net/cafeattach/nIkT/86e082410e4ef2e676183b275aec7183219070bc)
![](https://t1.daumcdn.net/cafeattach/nIkT/b973e1d17d1923a9ee82e9d13cd023668898147b)
![](https://t1.daumcdn.net/cafeattach/nIkT/10e78c0f0c64731294237859e86bca643bd822dc)
![](https://t1.daumcdn.net/cafeattach/nIkT/e3577812e369a317eef6cded6913c66a671a0a2c)
![](https://t1.daumcdn.net/cafeattach/nIkT/5727e85d5c58e924168fffb320fdc6df23b72b58)
![](https://t1.daumcdn.net/cafeattach/nIkT/e5711b714b2521ec0a003259f13d4590ea53644b)
![](https://t1.daumcdn.net/cafeattach/nIkT/0624e16b54d5555201e8b3433ee297c5724a672d)
![](https://t1.daumcdn.net/cafeattach/nIkT/4c36c45ad16b9f0709e345f685224ef8cb0e8066)
![](https://t1.daumcdn.net/cafeattach/nIkT/16400e4653d5ee8308a162e77fcb08189bc34f56)
![](https://t1.daumcdn.net/cafeattach/nIkT/c06c4c98cb0f1225fe25ff3b25c779f46f13edb8)
![](https://t1.daumcdn.net/cafeattach/nIkT/3ecbc108c0f4036aef7cedc8206bc7adddd845e9)
![](https://t1.daumcdn.net/cafeattach/nIkT/807183590cfc91810f02f874e6aa67a291cf41cd)
![](https://t1.daumcdn.net/cafeattach/nIkT/f74a0a59191845927fec483d74a3194c341ea96c)
![](https://t1.daumcdn.net/cafeattach/nIkT/2c5fa825c8be50118fa161b7cf4a1aa99191406d)
![](https://t1.daumcdn.net/cafeattach/nIkT/4a8c917c0bdb31f9eca3fa3bdc363ac96c8d6959)
![](https://t1.daumcdn.net/cafeattach/nIkT/3306b6b3639e924915dfae59523011b3c47673f2)