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00:00:02

Lena, you are on the channel yoga cherry la vida

00:00:05

and today we have 10 minutes of yoga again,

00:00:08

check all the useful links in the description, well,

00:00:10

we immediately begin, sit on your

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heels, straighten your back and make

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circular movements with your shoulders back forward,

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arms up, stretch your shoulders

00:00:39

lower the kusha and repeat several times

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with an exhalation, hands on the hips,

00:00:56

gently arch your back, inhale, round the

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exhale several times,

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straight back, and now, while inhaling, we rise in

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three, I’m good for heels, kneeled down

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and, as we exhaled, lowered ourselves

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and stretched again,

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returned three more times

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and placed our hands on the floor, knees under the pelvis

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we stretch the left leg, inhale a soft soft

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bend in the back on the exhale knee to the nose of the

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chest two more times now we stretch

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the leg leave it suspended and

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rise with the next exhalation

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downward facing dog and the leg remains

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weighted on the inhale return the right knee

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to the floor on exhale, we rise up three more

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times,

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hold the leg suspended perfectly and

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move this leg forward between the hands 90

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degrees to the leg, you can lower the

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back knee to the floor if necessary, we feel a

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stretch, attention here and with the next

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inhalation we will try to come out virabhadrasana

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inhale arms raised stretched out exhale

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lowered

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stretched inhale exhale down more three times

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and hands to the floor and now we pull the

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right one towards us and sit down in a small position with our legs

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a little wider than 100 will help to look a little

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to the sides inhale and exhale we rise, here

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we are, she stretched out

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even more inhale exhale two more times

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perfectly and now we collect the legs and bend the

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left knee we leave the left hand on

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the floor and twist to the right side if

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additionally we can take out the forearm and

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put it on the thigh stand the twists we

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return to the center now we bend the

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right knee a little and go to the left

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the hands are back on the floor step back one

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leg 2 and again the knees on the floor we

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now extend the right leg inhale a slight deflection

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exhale the knee of the chest and two more times

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the leg is stretched out in downward facing

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dog inhale as you exhale we rise

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we lower we rise three

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times we

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linger a little at the top and move our

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right leg forward we stand

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[music]

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we are preparing for virabhadrasana a total of five

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times inhale stretched out exhale descended the

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last once inhale exhale we tighten

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our leg

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again a little sit down ourselves inhale on exhalation

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uttanasana

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continue three more times

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and it’s like we have them legs together

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you can repeat the previous twist you can

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bend both legs let’s inhale hands in front of the chest

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and on exhalation twist parivritta view duck

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tass she looked at her knees so that they

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are on the same line,

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stretch along the entire length of the spine

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and palms in the center of the chest,

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return to the center, inhale and exhale in the

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other direction

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to the center, inhale atanas, stretch out your legs,

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take a step back 1 by 2 2 by

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holding on to the planks, you can lower your

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knees to the floor chat rank and completely

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lowered the arms on the sides 90 degrees,

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let's work with the back, inhale, raised the legs

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and exhaled, lowered the torso, do it four more

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times,

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excellent, and now the hands are under the shoulders and 34

00:08:30

cobras, inhale gently, exhale,

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and excellent, and now go to the buttocks and to the

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shashankasana points, thoroughly stretch the

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back, relax

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inhale and exhale

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and sit down on your knees, we’ll complete the practice by

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relaxing our shoulders, making small circles around the

00:09:22

neck on the right side to the side, forward,

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back, in

00:09:34

circles

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to the other side,

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its conclusion, we’ll stretch our

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arms forward, upwards, while weaving our fingers, we’ll stretch

00:09:59

again and exhale, we’ll

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relax and feel how good it is

00:10:06

after even 10 minutes of traffic. how we

00:10:09

warmed up, how we woke up the body, how the

00:10:11

energy went, I hope you felt it too,

00:10:15

thank you very much for practicing with me, for

00:10:18

helping the channel with likes,

00:10:19

comments, reposts on Instagram, and

00:10:22

also special thanks to all those

00:10:24

who help the channel at the paypass checkout, you are

00:10:26

huge for this, well, that’s it for me

00:10:29

I say goodbye to you every Monday a

00:10:31

new practice comes out we meet in a new

00:10:33

lesson on the mat I'm waiting for you

00:10:36

subscribe to bridges and

00:10:39

chacha

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] 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. БОДРАЯ ЙОГА за 10 МИНУТ - Короткая йога для здоровья - Йога chilelavida

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