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Channel: Йога chilelavida Елена Малова

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00:00:02

Lena, you are on the yoga channel than la vida and

00:00:04

today I have an

00:00:06

intensive chic for you if you are a beginner, if it is

00:00:09

still difficult for you to perform some

00:00:11

power asanas, then start with my

00:00:14

yoga playlist for beginners

00:00:16

and also on the website and gamble eg.ru you

00:00:18

will find many of my programs for

00:00:21

beginners for those continuing

00:00:24

flexibility courses and also manuals on the line

00:00:27

that can help you in practice, all

00:00:30

the links you will find in the description, well,

00:00:33

let's start moving to the end of

00:00:36

the mat, sit on your heels, straighten your back

00:00:40

and close your eyes for a few moments

00:00:43

to feel the inner silence

00:01:29

perry pay attention to your breathing pull

00:01:49

up the cans

00:01:59

stretch the top of your head up lower your shoulders

00:02:11

and you can open your eyes make circular

00:02:13

movements with your shoulders back

00:02:23

forward

00:02:34

palms on your knees inhale arch exhale back

00:02:39

round follow the rhythm of your breathing

00:03:02

straighten your back arms in front of you

00:03:05

interlace your fingers and stretch your wrists

00:03:16

stretch hands palms away from you

00:03:19

inhale arms up stretched

00:03:22

from the coccyx to the top of the head on the next inhalation we

00:03:29

rise,

00:03:30

lifting the buttocks from the heels we

00:03:33

kneel and as we exhale we return down the

00:03:36

arms in front of us inhale we stretch our arms

00:03:40

up exhale we lower ourselves

00:03:58

again

00:04:02

we lower our hands the next inhale we also

00:04:04

rise and bring the right leg forward

00:04:07

lunge and gently return back sit

00:04:11

on your heels rise again left leg

00:04:15

forward soft lunge return back

00:04:19

two more times on each leg

00:04:40

again right leg forward this time arms

00:04:43

up lingered Angeles on the stomach

00:04:48

pull shoulders down

00:04:55

right leg in front left arm forward

00:04:58

right arm back soft twist

00:05:13

we return our hands up and John Jason and

00:05:17

back

00:05:18

we go left leg forward

00:05:22

ginny asana

00:05:31

twist shoulders down cans pulled up

00:05:48

center

00:05:50

we go back with the right leg forward this

00:05:55

time hands on the floor we lift the left knee off the

00:05:59

floor and the right hand forward like the right

00:06:08

leg and soft circular movements again same

00:06:12

in twisting,

00:06:14

circular movements with the hand, inhale up, exhale

00:06:18

down,

00:06:33

returned the knee to the floor, stretched up and

00:06:37

Johnson and go back,

00:06:42

left forward, hands on the floor, raised the knee of the

00:06:48

floor and also 5 circular movements with the left

00:06:57

hand,

00:07:12

lowered the knee, hands up and went back,

00:07:19

both hands forward,

00:07:21

rising from x flour Svanasana here

00:07:27

you can shift from one leg to the

00:07:30

other, stretch your fingers, stretch your calves,

00:07:37

feel the back of your thighs,

00:07:50

inhale, roll into a plank,

00:07:55

exhale, back into a downward facing dog, and

00:08:00

four more times,

00:08:12

excellent for a plank, knees on the floor, inhale

00:08:22

chaturanga, completely lowered down

00:08:28

pudding sana cobra

00:08:33

lingered high we don’t rise, we

00:08:40

descended and now we are more in dynamics,

00:08:43

inhale we rose from building, we lowered ourselves

00:08:58

and push ourselves back, we go into

00:09:02

shashankasana, we relax our back

00:09:10

and sit on our heels, we

00:09:16

rise again with our right leg forward, our

00:09:20

arms up in the air, inhale, and exhale,

00:09:24

we go into parivritta parshvakonasana

00:09:27

with our left elbow and cling to our right thigh

00:09:32

we stay here, we

00:09:44

rise up and jinyasa is

00:09:46

stretched out well, the right hand goes

00:09:50

next to the right foot, we raise the left

00:09:53

knee from the floor, we go into went konasana, the

00:09:58

left arm is extended diagonally

00:10:10

and we return to the center, both hands are next

00:10:14

to us, the left heel looks at the ceiling,

00:10:22

lingered the

00:10:31

right leg back in plank stand

00:10:37

Kalinina half a turanga

00:10:42

lowered cobra back shashankasana

00:10:56

sat on the heels left leg forward

00:11:05

Anderson parivritta right elbow

00:11:12

behind the left thigh we go twisting the shoulders down

00:11:23

the spine we stretch out we open the chest we

00:11:39

stretched up Ajani Yanson we go into

00:11:45

parshvakonasana we

00:12:04

returned to the center we lowered our hand to the pav

00:12:07

we stood in a

00:12:10

lunge our back stretched out the

00:12:21

plank knees on the floor of chaturanga

00:12:27

and set fire to shashankasana

00:12:44

from here we rose into downward-facing dog,

00:12:51

paused

00:12:59

and now the right leg up, inhale as we

00:13:03

exhale, right knee to the right shoulder and

00:13:07

we will pause here for five four three two

00:13:13

one back inhale as we exhale

00:13:24

repeat five four three two one again

00:13:35

back inhale and leg now forward between the

00:13:40

rock, maintain 90 degrees and raise our

00:13:43

hands up virabhadrasana one, stand

00:13:55

at vrita one step at a time, cling to the

00:13:58

right thigh with our left elbow,

00:14:01

enter a twist, the knee is already back on the weight,

00:14:18

return to the center of virabhadrasana 1 and

00:14:22

again lower the right palm next to

00:14:24

the right with the foot, rotate the foot from behind,

00:14:27

lower the heel, come to us, she

00:14:42

returns to the center chaturanga plank,

00:14:52

upward-facing dog, inhale, downward-facing dog, exhale,

00:15:14

deep inhale, exhale, lower our knees to the

00:15:24

floor, sit on our heels,

00:15:32

hands forward, downward-facing dog, now

00:15:39

left leg up, inhale, left knee to

00:15:43

left shoulder, linger for five four

00:15:49

three two one leg back inhale exhale

00:15:59

repeated five four three two one back

00:16:11

and leg forward

00:16:14

merab good on one stand

00:16:27

we go twist

00:16:54

to the center inhale the files we have it exhale

00:17:17

to the center

00:17:22

plank chaturanga

00:17:27

dog facing up urdhva mukha

00:17:30

svanasana and back from hamu porridge she sada,

00:17:35

we stand, we

00:18:04

lower our knees to the floor, we sit on our

00:18:06

heels, our right leg is forward again and

00:18:16

now archa hanuman asana, we stretch our

00:18:20

right leg, our toes look up, we lower ourselves

00:18:25

to our leg

00:18:44

and bend our leg again, we lift our left

00:18:51

knee off the floor, we inhale a

00:18:54

little, we pull our left leg up, as we

00:18:56

exhale, we straighten it to the right again, bending toward

00:18:59

leg both legs straightened

00:19:03

quadriceps active knee cup

00:19:05

pull up

00:19:24

left leg right uttanasana

00:19:41

or how to us she inhale

00:19:45

subtract rank on exhalation

00:19:49

ardha mukha svanasana

00:19:52

from x flour svanasana

00:20:16

knees on the floor sat on the heels left leg

00:20:26

forward ardha hill us she

00:20:39

[laughter]

00:20:59

returned pulled up the left leg right towards

00:21:03

you both stretched bent

00:21:36

uttanasana

00:21:53

hunting for son inhale chaturanga

00:21:59

urdhva mukha

00:22:01

from khomukha and immediately the right leg up inhale

00:22:10

knee to the right shoulder this time

00:22:13

try to bend the elbows and the

00:22:16

leg on top with the forearm set the shoulders

00:22:20

and stand 5 4 3 2 1 rose and train inhale

00:22:29

up and repeated one two three 4 5 back

00:22:40

inhale and leg forward between the hands heel from behind

00:22:47

on the floor virabhadrasana one stands

00:23:02

take the addresses for 2

00:23:19

parshvakonasana

00:23:33

about returned to the center

00:23:37

and again pulled the left leg slightly towards you

00:23:41

both

00:23:42

vomited nasa on the legs quite wide and

00:23:49

now clasp our hands back leg

00:23:54

maintaining balance, standing

00:24:11

from-tan son ardha uttanasana chaturanga

00:24:16

murt khomukha

00:24:22

from hook

00:24:29

repeat on the left leg left leg up

00:24:32

inhale knee on shoulder

00:24:37

bend arms five four three two one

00:24:44

back and another five four three two one

00:24:55

back

00:24:58

leg forward heel on the floor virabhadrasana

00:25:03

1

00:25:16

merab at least once she 2

00:25:34

parshvakonasana

00:25:49

center gate of us she about you pulled towards

00:25:54

you and clasped your back leg

00:26:18

atanasova archa

00:26:24

follow me si let's linger in adho mukha

00:26:37

shvanasana

00:26:45

[laughter]

00:26:48

and right leg up try to come out immediately

00:26:51

scandi meat but 2

00:26:53

inhale leg on hand stretch out

00:26:58

we raise the back leg because any previous option doesn’t work out

00:27:02

and we won’t repeat the back inhalation; forward leg back

00:27:13

on the floor

00:27:15

virabhadrasana 1

00:27:28

take khadra from to 2 the

00:27:53

parrot zone came to us, she herself

00:27:59

and from here parivritta trik we have her left

00:28:04

hand next to the right foot

00:28:06

spark.

00:28:22

again

00:28:24

we lower our hand rightness of us she properly

00:28:26

stretched out the back of atanas follow me sen

00:28:50

we went in the kunga no asana on the other leg

00:29:10

we return virabhadrasanas 1

00:29:31

2

00:29:50

lowered parshvakonasana

00:30:04

steam here she is

00:30:12

and parivritta tights us she is a

00:30:34

cat on her son

00:30:38

follow me sen

00:30:50

linger from the khomukh if you need to

00:30:59

rest rest the

00:31:10

right leg up and now the right knee

00:31:14

to the left shoulder in a twist, hold five

00:31:17

four three two one breath and again five

00:31:27

four three two one breath and the leg between the

00:31:36

hands linger here a little and immediately

00:31:41

pull the left leg towards us and sit down in

00:31:44

malasana [applause]

00:31:53

and now legs together, knees to the right and

00:32:01

go into lousy bokassa, well, push the

00:32:11

chest forward, the

00:32:12

cans are pulled up and return, inhale,

00:32:20

return to the center of

00:32:24

malasana

00:32:29

and try to stretch the arms up from here,

00:32:33

stretch the back of

00:32:40

uttanasana

00:32:50

biask

00:33:01

[applause]

00:33:11

left leg up to the right hand five

00:33:17

four three two one back

00:33:23

repeat five four three two one between the

00:33:34

hands to the legs malasana

00:33:51

legs together on a special cassano to the other

00:33:54

side knees to the left went back

00:34:11

to the little he

00:34:18

stretched his arms up

00:34:26

from the tan himself

00:34:45

me from the

00:35:06

right leg up inhale the knee to the right goes

00:35:11

to the right hand as we already do

00:35:13

in the beginning and in this now try to

00:35:16

go into a side plank with your

00:35:17

back foot on the floor and raise your left

00:35:20

hand, stand back to the center,

00:35:30

leg up, inhale and leg between your hands,

00:35:35

exhale,

00:35:36

linger in a lunge, pull your left one towards

00:35:43

you, little son’s

00:35:51

legs together in the same way as is well

00:35:55

shown on the right side first but

00:35:58

let’s try to reveal many of Denis’s not 2

00:36:01

if they don’t come out we repeat the balance on the fur coat to the son

00:36:06

and now the right one turns out

00:36:10

to the right foot goes back and the left one

00:36:12

stretches forward which the top one

00:36:16

goes back we return malasana

00:36:33

if the ovary and I will become the back of the

00:36:36

hand to each other and moloso don’t sit like that,

00:36:40

let them rest,

00:36:46

stretch your arms up uttanasana

00:37:03

me from

00:37:21

the left up, inhale to the left hand, exhale

00:37:27

side plank, stand, return the leg,

00:37:40

stretch the inhale while exhaling forward, stood

00:37:50

malasana

00:37:51

[music]

00:37:56

and went to the other side, went

00:38:02

Bokassa to or Kun Denis to 1

00:38:20

and returned first to malasana crouched down

00:38:31

and stretched out the arms of the atanas on

00:38:41

and lingered here, relax the neck,

00:39:06

sit completely on the floor vertebra by

00:39:11

vertebrae, lower the heels closer to the

00:39:14

buttocks,

00:39:15

shoulders, as if under ourselves, and lift the

00:39:18

pelvis up, arms weave behind

00:39:22

the back and lifts as we're as

00:39:25

high as possible, stretch out

00:39:43

even more

00:39:51

and vertebra by vertebrae, we lower our

00:39:56

knees, chest, roll from side to

00:40:02

side, take hold of the

00:40:12

big toes,

00:40:14

pull many up, back completely

00:40:19

on the floor,

00:40:20

try to hold,

00:40:42

bend our knees, we’ll try to

00:40:45

get up on you from here, well, from here to little son

00:40:53

and knees on the floor, sat down in the veros, it should

00:41:04

be convenient please be careful with this

00:41:07

and who can do it if

00:41:10

possible we go back completely to the

00:41:14

soup to wear a sun knees together

00:41:17

lower back strive for the floor

00:41:44

and leave Verona in any convenient

00:41:50

way

00:41:52

stretch your legs for something us she is

00:41:58

literally five breaths in and out here

00:42:13

and getting ready for shavasana, lowering yourself slowly,

00:42:20

getting comfortable on the mat, vertebra

00:42:24

by vertebra,

00:42:29

relaxing, you can sway your

00:42:35

whole body a little from side to side,

00:42:37

how to spin, this will relax the muscles,

00:42:43

the spine is

00:42:51

great, inhale and exhale,

00:43:09

we give ourselves internal permission

00:43:11

to relax deeply,

00:43:14

we have time for this, there is no hurry

00:43:25

the body needs these minutes of relaxation and

00:43:29

peace, as well as our consciousness

00:43:35

[music]

00:43:39

feel how your breathing becomes even,

00:43:47

deep,

00:43:56

rhythmic,

00:44:02

like the waves of the ocean

00:44:19

and as if your body is rocking on the waves

00:44:27

inhale exhale inhale exhale

00:44:46

you are pleasantly rocked to sleep

00:45:00

soft waves support you water

00:45:08

relaxes the muscles

00:45:17

inhale

00:45:21

exhale

00:45:42

the tension goes away, they leave for the wife, the

00:45:59

body is soft, relaxed, and

00:46:21

inhale and exhale you will

00:46:39

feel calm and safe,

00:46:47

swaying on the waves of relaxation,

00:48:38

inhale,

00:48:44

exhale deeper and gradually

00:49:02

return, we

00:49:15

come to ourselves

00:49:23

slowly, we move the body,

00:49:33

we thank him for the practice, we don’t give ourselves

00:49:40

any grades, it was bad, it

00:49:44

turned out well, it didn’t work out this is all

00:49:47

completely unimportant, the only thing that matters is that we

00:49:53

enjoy the processes every second

00:49:56

and, when you are ready, we rise up. Now is a

00:50:08

great time to do meditation when the

00:50:12

body is relaxed; the mind is also

00:50:15

relaxed a little more than usual;

00:50:19

there is a playlist with meditations on my channel,

00:50:22

please practice, I will be glad and our

00:50:27

practice is over, thank you I'm really

00:50:30

looking forward to your comments on

00:50:32

how the level worked out, maybe it didn't work out,

00:50:35

maybe you're still working on the balances,

00:50:37

so everything

00:50:40

comes gradually and the main thing is just to be in the moment,

00:50:45

thank you so much for practicing with

00:50:47

me, special thanks to everyone who

00:50:49

supports the channel on paypal, thank you

00:50:52

very much for this,

00:50:53

but that's it I say goodbye to you on bridges

00:50:57

and chow-chow

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. Утренняя ЙОГА ДЛЯ ПРОДОЛЖАЮЩИХ - Йога СРЕДНИЙ УРОВЕНЬ - Домашняя йога chilelavida

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