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00:00:02

Lena, you are on the yoga channel of the member of the species and this is a

00:00:05

series of practices that you can do

00:00:08

immediately after waking up,

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they are very short but help the body

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wake up, these are the practices that I do,

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which I share with you on my

00:00:16

Instagram and many of you they will ask

00:00:19

that they appear on YouTube, so

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we will have a whole week of such morning

00:00:24

pajama practices, so join us

00:00:27

today, we will immediately stand on our palms and

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knees, knees under the pelvis, wrists under the

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shoulders,

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inhale-exhale

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[music]

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and now we gently raise our right arm

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forward,

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lower our left arm forward lower,

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repeat as it gets softly and carefully

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[music]

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pull up, live inwards

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and now the right leg back,

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stretch it well you stretch

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and return the left leg back

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[music]

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repeat

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and now softly bend as usual, do

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a cat and round the back, pull it out, inhale,

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exhale, round

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[music]

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now the neutral position of the back,

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stretch the left leg back and move

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it to the right as far as possible, we already

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feel the extension of the left god and now

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you can also look at the foot and

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feel how well both

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the neck and left side are stretched, breathe there

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[music]

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and gently return stretch the right

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leg back,

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move it to the left and look at the foot

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[music]

00:03:04

come back again, stretch the left leg

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back and now gently turn into the

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side plank, the leg remains left on the

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floor with the

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left hand, stretch forward again, I feel

00:03:17

the extension again

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[music]

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come back and side plank to the right

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[music]

00:03:47

and we return,

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raise the left leg up, inhale as you

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exhale, knee to the chest, belly inward,

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activate in the house again, inhale,

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exhale, towards yourself and once again inhale, exhale,

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hold your breath, feel how you live, the

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abs are included in the work, and now we

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put this leg forward between the hands, lift the usual lunge

00:04:21

up the torso of the arms you can

00:04:27

leave Natalya

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[music]

00:04:32

you can stretch them up a little more

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intense stretching

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[music]

00:04:41

and now we lower the right hand to the floor and the

00:04:44

left hand goes back we do a twist,

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that is, if the left leg is in front to the left

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we do a twist,

00:04:53

it should be very soft and neat

00:04:56

shoulders from the ears

00:05:01

[music]

00:05:07

and come back I understand now the right

00:05:11

knee is off the floor stretch you pony

00:05:16

[music]

00:05:18

and introduce the left leg back

00:05:23

downward facing dog you can walk in place alternately

00:05:27

bending your knees

00:05:31

[music]

00:05:36

gently moved into the plank knees

00:05:40

can be lowered to

00:05:43

align your back and stomach inward

00:05:48

[music]

00:05:52

deep breathing we push ourselves under his

00:05:56

hands and knees on the floor

00:06:00

and now we stretch our left right leg inhale

00:06:03

knee to nose exhale and two more times

00:06:19

[music]

00:06:22

and forward right leg remember that the

00:06:26

heel under the knee should also be raised

00:06:37

[ music]

00:06:39

wish stretch out your arms

00:06:42

[music]

00:06:47

and lower your left palm to the floor

00:06:54

right back twist while

00:06:59

trying to stretch your back, keep your spine

00:07:02

and pelvis straight

00:07:06

[music]

00:07:19

come back raise your left knee from the

00:07:22

floor held in a lunge feel

00:07:26

a stretch

00:07:32

and go into downward facing dog stretch out

00:07:42

[music]

00:07:45

now you can go into a static plank

00:07:49

as you have already done, or you can roll

00:07:53

from the plank into a downward-facing dog,

00:07:56

feel how your body asks

00:08:04

[music]

00:08:11

and finish, lower your knees to the floor,

00:08:17

sit on your heels, make circular

00:08:20

movements with your shoulders back,

00:08:25

circular movements with your head as you feel comfortable

00:08:30

as you feel pleased one in the other direction

00:08:38

[music]

00:08:40

inhale exhale again

00:08:51

[music]

00:08:55

and you and we have finished our morning

00:09:02

warm-up have a nice day and all the

00:09:06

practices from this series will be in a separate

00:09:09

playlist the link to it

00:09:11

you will find the link to it in the description under this video well

00:09:14

on with this I say goodbye to you on the bridges and

00:09:18

began

00:09:19

[music]

Description:

✅ Программа: Йога для НАЧИНАЮЩИХ "Путь к здоровью". О программе https://www.youtube.com/watch?v=2iJFuXOLT74 Приобрести программу https://yogamatic.ru/online-programs/7-urokov ✅ Программа: для Йога для СРЕДНЕГО УРОВНЯ "Йога в тебе" О программе https://www.youtube.com/watch?v=pboNFy7lork Приобрести программу https://yogamatic.ru/online-programs/yogavtebe ✅ Пособие "50 асан. Отстройка" https://yogamatic.ru/online-programs/malova-book ✅ Мои йога коврики отсюда https://yogamatic.ru/?tracking=Chilelavida Используйте код CHILE на скидку в 10% при покупке ковриков Обзоры на коврики и новинки https://www.youtube.com/watch?v=jDxhYGs7M38 ✅Приобрести программу Fit Week 7 тренировок + 3 бонусных видео + комплект фитнес-резинок 👉🏻 https://yogamatic.ru/online-programs/set-band-fitweek ✅Приобрести программу Fit Week 7 тренировок + 3 бонусных видео 👉🏻 https://yogamatic.ru/online-programs/fitweek 👉🏻Подписывайтесь на мой YouTube канал @chilelavida 👉🏻Подписывайтесь на мой Instagram: https://www.facebook.com/unsupportedbrowser Музыка в видео: "Respiration" доступно на https://emalova.com/musica/ Если вам хочется сказать мне "спасибо" это можно сделать тут: paypal на почту [email protected] Или сюда https://yoomoney.ru/to/4100116204852416 Вес комплекс РАЗМИНКА УТРОМ здесь https://www.youtube.com/watch?v=uMMchPoWsZM&list=PLAxijwpkpJIuto27sD9b_lNL1vUtzR8mA Больше йоги тут:👇🏻 Медитации https://www.youtube.com/playlist?list=PLAxijwpkpJIuPARMv3ZFBYhdx4oBz_AOQ Все видео Йога для начинающих https://www.youtube.com/playlist?list=PLAxijwpkpJIstZy23S0h-x56avqGVcHU6 Все видео Йога для продолжающих https://www.youtube.com/playlist?list=PLAxijwpkpJIv2tizR2u-MQDYlG6teJA5P Растяжка https://www.youtube.com/playlist?list=PLAxijwpkpJItH7d_mnD8EYI-MU_L4XxE- Йога - ответы на вопросы https://www.youtube.com/playlist?list=PLAxijwpkpJIsVuaRotsJlVeMjOU53QSRO Все уроки йоги https://www.youtube.com/playlist?list=PLAxijwpkpJItU1pdUl2yp8qHdqjpUUi4E Занятия до 30 мин https://www.youtube.com/playlist?list=PLAxijwpkpJIt_ANFulAajYPmjZXw9ZpjY Занимаясь дома уделяйте особое внимание своим ощущениям, с осторожностью выполняйте асаны. Перед занятиями проконсультируйтесь с врачом, при любых болях или неприятных ощущениях прекратите занятия. Комплекс рассчитан на здорового человека не имеющего противопоказаний к занятиям спортом/йогой. Автор видео не несет ответственности за человека, практикующего в домашних условиях без наблюдения опытного инструктора. ЙОГА комплекс РАЗМИНКА УТРОМ 1 день - Йога 10 минут - Йога chilelavida

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