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Video tags
Subtitles
Russian
00:00:02
[music]00:00:08
good afternoon friends, today I want to00:00:12
show you and tell you in more detail00:00:16
how I do one of my00:00:19
morning exercises, I have a fairly00:00:21
large complex of00:00:25
yoga practices developed over many years of practice and not only yoga00:00:28
and other various systems, but let’s not00:00:33
go into details now The point is that00:00:35
this is an exercise that is essentially not something that00:00:41
I developed, it’s so complex that00:00:43
I’ve built it up over a period of00:00:45
time, it turns on in the morning very00:00:50
quickly, very strongly, right away we feel00:00:53
the energy, that is, the body begins00:00:55
to work00:00:56
just as it should, of course that00:00:59
the main part is just a piece I00:01:02
will show you this is the most important thing00:01:04
that it is advisable to do every day I will00:01:08
also comment on our00:01:12
complex this workshop which00:01:14
now I will show you can be00:01:16
supplemented with some of your own00:01:18
exercises before or some may need to be00:01:21
replaced periodically, but it’s better to00:01:25
leave it as is and what else can they00:01:27
add, look, we’re all different and00:01:31
you know, let’s say the same00:01:34
facial massage that we’ll do today, I00:01:36
generally highly recommend it to girls,00:01:38
although guys don’t either a00:01:39
huge amount of stress accumulates on the face,00:01:41
tension in general throughout00:01:44
the life that haunts you and me,00:01:47
it’s just with us every day,00:01:49
and all the stress, all the moments that00:01:53
happen in our lives, very often00:01:55
unconsciously, are deposited on00:01:57
certain facial points, so to speak,00:02:00
clamps, and we too We’ll work on it with you today,00:02:02
but for example,00:02:05
in this complex that I00:02:06
’ll show you now, there won’t be push-ups, but although I00:02:09
recommend doing00:02:11
push-ups in the morning at the very end, after all the00:02:14
workshop we’ll do after00:02:17
all this morning exercise, it’s00:02:19
great for men to turn on the they mode and for girls,00:02:21
by the way also because the pectoral muscles, the00:02:23
chest muscles, they support women's00:02:26
breasts in men, it also seems to me that when00:02:29
there are chest muscles, it is much more pleasant00:02:31
than when they are not there, at least I judge00:02:34
by myself, yes, you judge by yourself if you want to00:02:38
look more beautiful and better because they seem to have come in00:02:39
handy This also applies to help girls,00:02:42
try to make sure that no one00:02:44
and nothing distracts you while charging,00:02:47
otherwise you will do longer if you00:02:51
set up that such a powerful impulse00:02:55
that you can get, you will simply break it00:02:58
if someone calls you, someone00:03:00
pulls something else will need to go there,00:03:03
something else is another thing, but when you00:03:06
started working, your body turned on, your00:03:09
intestines turned on, well, you wanted to go to the00:03:12
toilet there, relatively speaking, this is normal, yes, there’s a00:03:13
toilet there, you can do it, well, what can you do,00:03:16
but try to do it this way, we’ll do00:03:18
the best that no one distracted you00:03:20
that to fully engage in this00:03:22
exercise and do it from start to finish we00:03:24
agreed let's start so let's start00:03:29
with stretching and warming up00:03:31
exactly as I recommend starting00:03:34
every morning at the beginning we stand with our feet00:03:38
shoulder-width apart,00:03:39
raise our right arm up and begin00:03:43
to bend to the left our left hand00:03:45
goes down along the thigh, you can00:03:49
stretch for a while,00:03:51
you can do it longer, you can feel it in your body too much, you00:03:54
don’t need to bend down too much,00:03:56
we just warm up, we do a few00:04:00
bends to the left to the right, then we start00:04:03
doing twisting, the legs also remain00:04:06
shoulder-width apart,00:04:07
plus or minus, we do twisting to the left00:04:10
to the right now we are warming up the spinal00:04:12
column, you can do more than00:04:16
I do in the video and start doing00:04:20
stretching, you can stretch up,00:04:24
stretch down to your legs, I recommend bending your00:04:28
legs a little and pulling your00:04:31
stomach to your hips, then with an inhalation you00:04:35
can rise up smoothly Can you00:04:38
quickly draw a little on the00:04:41
arms and legs00:04:42
and continue to00:04:46
stretch, stand up wide along00:04:50
the mat,00:04:52
lower down and begin to stretch00:04:55
first to one leg, stretch, stretch as far as00:04:59
we can, if we have such00:05:01
capabilities, if our body allows, then we00:05:04
can do it with one hand if we stretch,00:05:07
let’s say to the right leg, then with your right hand you00:05:10
can also stretch upward with your left hand00:05:13
while grabbing our foot and at the00:05:20
very end we stretch down. Also, if00:05:24
our body allows us, you00:05:26
can clasp your hands behind your back in a wrist00:05:29
lock and pull the lock down, or00:05:32
put your palms between the pillar and00:05:35
stretch the top of your head towards floor,00:05:37
if again our bodies allow us, then00:05:40
we do rolls from left to right, you can00:05:47
do this longer than I do and00:05:49
move on to working the muscles of the tendons and00:05:52
ligaments of00:05:53
our necks, I recommend doing this every00:05:57
day at least a little first,00:06:00
we straighten up and bend to the left to the right,00:06:03
that is, we pull00:06:05
ears to shoulders, you can do this again00:06:09
more than I did in the video in the video, I just00:06:11
give short instructions to the left to the right00:06:15
5 to 7 times, also down and up, we pull00:06:19
the chin, we try to stretch00:06:23
the chin down, we pull it, it will turn on as we00:06:26
exhale and as we inhale, we pull the chin up00:06:29
as well. feel your neck, feel00:06:33
the stretch and make left-right00:06:36
turns of the head, then as00:06:40
we did all this, we begin to make circular00:06:42
movements, circular movements are done at the00:06:46
beginning in a clockwise direction, try to00:06:50
do either one cycle inhale exhale for one00:06:54
circle or one circle inhale one circle exhale00:06:58
look feel on yourself 200:07:02
do everything a full revolution and when you have done 700:07:05
10 revolutions one way we do 3 500:07:08
revolutions in the other we00:07:09
move on to working out muscle tension00:07:12
on the face and head this is00:07:16
our third exercise 3 we start the ritual with00:07:21
points on the face00:07:23
and initially knead the brow ridges00:07:28
above them you will feel accumulation00:07:31
We start a large amount of tension00:07:33
directly with effort with effort with our fingers from00:07:37
transferred right up to the tips of the eyebrows00:07:43
with the index fingers, then00:07:46
after warming up the brow ridges we move on to the sandy00:07:50
lobes, we find the most painful points and with00:07:53
one or two fingers we knead00:07:55
the temporal lobes,00:08:00
we do this until we get tired, so to00:08:04
speak, or if we there is a00:08:05
time limit literally there 15 20 seconds00:08:08
then kneading the points that are located00:08:12
on the bridge of our nose from the left to the right gave the00:08:16
auricles we try to knead every00:08:20
square centimeter00:08:22
of our ears this is very useful it00:08:25
also triggers the mechanisms of our00:08:27
body from the ears we move to the points00:08:31
connecting the jaws also with one or00:08:35
two with our fingers we knead00:08:37
the areas where our jaws connect, the so-00:08:40
called residential ki,00:08:42
there may also be pain and00:08:44
this is absolutely normal, we often00:08:47
unconsciously keep our jaws clenched00:08:50
and then after warming up the bodily clamps,00:08:54
we move to the points that are00:08:57
under the armpits of the ears behind the jaws, we also00:09:00
knead them often not the most pleasant00:09:04
after warming up these points, we move on00:09:07
to the point under the nose, two points under the nose, we00:09:11
need to pour in,00:09:13
then press two points under the lower lip on00:09:16
the chin and.00:09:19
in the center there is no need for a lot of emphasis on00:09:23
these points; also under the eyeballs00:09:26
to the left and right of the nose there are also00:09:29
muscle points, feel them and00:09:32
apply pressure, then move on to warming up the00:09:36
so-called third eye area00:09:40
. between the eyebrows and we actively knead this00:09:49
and move on to warming up the crown, kneading the00:09:54
crown,00:09:58
this is essentially a fontanel,00:10:00
how to measure it, take the width of the palm and00:10:03
measure the distance from the beginning of the00:10:06
hairline to the point of the fontanel, I also00:10:12
knead it, and then I’ll show you now, we00:10:15
knead the point that is00:10:18
behind us on the neck00:10:19
it is above the second cervical vertebra,00:10:23
that is, we feel the 2nd cervical vertebra, this is00:10:25
the vertebra that sticks out at the00:10:27
top and knead it over it.00:10:31
this is very important and the same. for warming up00:10:36
also with pressure with00:10:39
really good warm ups it is also00:10:41
recommended to apply an ice cube to00:10:44
it for a more serious process it00:10:47
triggers a very serious mechanism it is00:10:49
located today in such an important place we wo00:10:51
n’t give away physiology now,00:10:54
just warm it up then rub the neck00:10:57
rub the palms apply the palms with the00:11:02
eyeball, we move our hands back over the00:11:05
head and complete the practice and let's00:11:08
do a short breathing practice,00:11:10
I took this practice from one famous00:11:13
coach, we get up, stretch our arms up,00:11:17
straighten our back and pull our hands towards00:11:21
ourselves, squeezing them in a fist,00:11:23
we inhale and throw our hands up,00:11:28
we exhale, we release 30 to 70 times00:11:31
can be done in two approaches and now let's get00:11:33
our lymph and blood going,00:11:36
take a jump rope, I recommend doing this00:11:39
with a jump rope, of course you can00:11:41
just jump as an option, well, it's00:11:44
best with a jump rope and jump, jump00:11:47
as many as we can 50 70 one hundred one00:11:51
hundred and fifty times00:11:53
the lymph really starts, the00:11:55
next exercise is the eye of rebirth00:11:57
or five Tibetan pearls,00:11:59
it is the length and it will be and we start with00:12:03
torsion, stretch our arms to the sides and00:12:06
start spinning clockwise,00:12:09
make sure that our left hand goes to the00:12:12
right, as if forward, we spin the house of00:12:15
slight dizziness, we spin,00:12:19
dizziness begins, we move to For the00:12:21
second exercise, lie on your back,00:12:26
stretch your legs, stretch your arms with your palms00:12:29
to the floor00:12:30
along the torso, feet together, and begin to00:12:34
raise your legs and raise your head without00:12:37
lifting your shoulder blades from the floor, just your legs,00:12:40
just your head, inhale, inhale, raise your00:12:43
legs, inhale, raise your head,00:12:45
fix it for a while, and00:12:47
lower it done a certain number of times,00:12:52
it’s better to start with at least 5 700:12:54
number of repetitions for us and then00:12:57
we will gradually reach 2100:13:00
depending on our capabilities, the00:13:02
last time maybe 5 maybe00:13:05
mine, maybe you’ll do 21 right away we are00:13:08
fixed in a static position00:13:10
where many keep your arms stretched00:13:14
forward and your head, then rest a little00:13:19
and move on to the third exercise in00:13:23
this complex,00:13:24
this is an ancient Tibetan complex, it is00:13:26
incredibly useful for the whole body,00:13:30
we kneel, stretch our arms in front00:13:34
along the hips,00:13:37
lower our heads, do not exhale, and while00:13:40
inhaling, bending backwards, we rest our00:13:43
palms on our the pelvis so that they00:13:47
lean back too much, we also do00:13:49
the same number of times as we did00:13:51
our second previous exercise00:13:59
and then stand statically in a static position for some time,00:14:05
leaning on the heels if00:14:07
possible,00:14:09
then to compensate, you can do a little00:14:12
reverse arching in the back and00:14:13
move on to the fourth00:14:15
exercise, we sit on the buttocks of the palms,00:14:22
rest our toes on the floor forward, legs at the00:14:25
width of the pelvis,00:14:27
adjust the distance so that we00:14:29
raise the pelvis as high as possible, and when00:14:33
we go down, lower our head,00:14:35
exhale, the pelvis goes to our hands,00:14:39
do the same number of times, seven times,00:14:43
or 9 or 21, depending on your00:14:47
possibilities00:14:49
[music]00:15:05
not at the end also fixed static00:15:08
look please fix00:15:10
hold as long as we can then we also00:15:18
rest for a while you can stretch00:15:21
forward00:15:23
stretch the back of your legs stretch00:15:27
our lower back including00:15:29
stretching to rest and then after a00:15:34
short rest we move on to the fifth00:15:39
exercise, the so-called fifth ritual in00:15:42
this practice, now I’ll just show you00:15:46
how it’s performed, just before that we00:15:48
can sit for a while, stretch00:15:50
out our legs, stretch out our back for a00:15:54
while, and this is quite important,00:15:58
stretch out,00:15:59
try to do it with a straight back,00:16:05
unless of course you have stretching is all00:16:07
good enough for you and you can00:16:09
bend over more, why not, but the00:16:13
most important thing is to stretch at least somehow00:16:18
our health depends on the health of our spine in many ways and extremely 500:16:22
exercises we stand in the so-called00:16:24
mountain pose, the slide pose is not at the beginning of the legs at width00:16:28
pelvis,00:16:29
hands shoulder-width apart and with an inhale, we00:16:33
go right into that hill and with an exhale00:16:36
we roll forward, looking00:16:40
up, look how I do it, that is,00:16:45
inhale the hill, exhale, look up and roll00:16:50
forward, do the same number of times00:16:52
as in all previous exercises all00:16:57
five times we did five or rather00:16:58
exercises in this complex for some00:17:02
time you can sit and relax you can00:17:04
close your eyes you can feel the body with open eyes00:17:10
[music]00:17:14
move on to the extreme exercise it is00:17:16
called a plank most likely you all00:17:19
know perfectly well we will do a00:17:20
classic plank and a side plank00:17:23
very very energizing, just00:17:26
like everything in principle the previous00:17:27
exercise, we stand on the forearm of the body,00:17:33
keep our feet straight00:17:36
from each other at a distance of 10-1500:17:38
centimeters and stand as much as we00:17:41
can, some for00:17:44
a minute, some for 5 and some even for 10 and this is00:17:49
absolutely realistic, we do it according to our00:17:53
capabilities, don’t fail the tass and00:17:56
move to the side plank,00:17:58
look how I do it, I can do it00:18:01
with my arm up, you can put one leg in the leg00:18:05
that rests on top of the thigh, you can00:18:09
leave both legs straight, do it according to00:18:11
your feelings and according to your capabilities00:18:12
and if possible, head up, look00:18:16
up, when we have done it on one leg,00:18:19
we also do it on the other leg either two00:18:23
legs straight or one leg with you00:18:25
resting on the thigh, one hand up, look00:18:29
up and hold for 10 15-20 seconds,00:18:33
maybe you can hold for a minute00:18:35
plus -minus it all depends on the capabilities of00:18:38
your body and then we also return to the00:18:41
classic plank and here we hold it00:18:44
as long as we can, the plank really00:18:45
charges very strongly and having done this whole00:18:48
complex completely it will take you00:18:50
about 20 minutes in the morning 20 maximum 25 you will00:18:54
definitely charge and warm up everything your00:18:56
body, all your ligaments, tendons,00:19:05
so I hope you did everything00:19:08
with me, you will do this more often, in general,00:19:11
exercises and exercises, you00:19:14
will begin to feel something really00:19:17
quickly, and if you do this00:19:19
every day on an ongoing basis, the00:19:21
results will be simply phenomenal for those00:19:24
who have completely forgotten about what the body is,00:19:27
what work with the body is, you, your00:19:30
life will change dramatically, everything00:19:32
will change absolutely, this has already been tested00:19:36
on many people who surround me,00:19:39
so my guys and friends, I ask you,00:19:43
just don’t do exercises in the morning00:19:45
as soon as you do this turn on your00:19:48
constant life,00:19:49
you can’t simply live without it00:19:52
because the state and the effect that00:19:56
we get from the fact that we accelerate the blood in the morning00:19:59
to our energy00:20:01
center, including this effect, is00:20:05
incomparable with anything, friends, try to be sure00:20:07
to devote time to exercise every day, at00:20:10
least at least 10 15 20 minutes,00:20:13
better devote 30-40 so that it’s00:20:16
humanly possible to turn it on, but00:20:19
if you really don’t have time at all,00:20:20
do at least a small piece00:20:23
from my complex, in any case, I’m00:20:26
sure that this video was useful to you00:20:29
you will apply00:20:31
health to you longevity and sea energy00:20:35
whileDescription:
Авторская практика. 7 утренних упражнений для активации внутреннего энергопотенциала, проработки всех суставов, разгона крови и лимфы, укрепления воли. В видео представлены следующие практики 1. Растяжка и разминка. 2. Проработка мышц, сухожилий и связок в шее 3. Эффективная дыхательная практика 4. Разгон лимфы и крови по телу 5. Око возрождения или 5 тибетских жемчужин 6. Планка классическая и боковая Смотрите, внедряйте и меняйте свою жизнь уже сейчас.
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