Download "Пролонгация удовольствия за 30 минут - Йога для начинающих."

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Yoga Art and Stretching — Full Body Stretch

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Йога за 15 минут. Йога для начинающих

Йога за 15 минут. Йога для начинающих

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E4F - Step Latin Hits 2020 Fitness Session - Fitness & Music 2020

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ЙОГА УТРОМ на каждый день. ПРОБУЖДЕНИЕ всего тела за 13 минут. Йога зарядка.

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Channel: Milky Vegan Yoga

Йога для начинающих за 30 минут в день

Йога для начинающих за 30 минут в день

Channel: Йога и Медитация

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00:00:02

training soundtracks only natural

00:00:05

place your feet shoulder-width apart arms

00:00:08

relaxed turn your body to the right

00:00:11

left so that your head and shoulders move at

00:00:15

the same time arms

00:00:18

move freely legs straight breathing

00:00:21

natural

00:00:34

[music]

00:00:40

then stand straight put

00:00:42

your feet together

00:00:45

place your feet shoulder-width apart

00:00:47

fix the thoracic region make

00:00:50

circular movements with the

00:00:53

pelvis counterclockwise arms relaxed along the body

00:00:56

[music]

00:01:08

now do the same in the other

00:01:11

direction

00:01:12

[music]

00:01:20

[music]

00:01:30

Stand straight with your feet together

00:01:34

Raise your arms above your head step your

00:01:36

fingers and turn your hands palms up

00:01:39

lean left and right in a comfortable

00:01:41

rhythm, tense the muscles of the buttocks when bending

00:01:45

to the side, exhale when returning to a

00:01:47

vertical position, inhale,

00:01:50

watch your breathing

00:01:54

[music]

00:02:23

then Stop, lower your arms along

00:02:27

the body,

00:02:29

place your legs wide, toes look to the

00:02:32

sides, sit down, begin to make

00:02:34

circular movements with your arms and body

00:02:37

counterclockwise,

00:02:41

natural breathing

00:02:45

[music ]

00:02:55

[music]

00:03:00

now do the same in the other

00:03:03

direction

00:03:07

[music]

00:03:21

straighten your back, lower your arms along the body, bring your

00:03:24

feet together, place your legs wide,

00:03:27

turn your toes to the sides, sit down, rest your elbows on your

00:03:30

hips, fingers

00:03:33

touch each other, lift and

00:03:35

lower your pelvis up and down,

00:03:40

natural breathing

00:03:43

[ music]

00:03:54

[music]

00:04:01

raise your body, connect your feet,

00:04:06

place your legs wide, turn your toes to the

00:04:09

sides, squat with your hands, rest on your

00:04:11

hips, turn your head and shoulders after

00:04:14

it, twisting left and right,

00:04:20

breathe naturally

00:04:34

[music]

00:04:42

[music]

00:04:47

lift your body, straighten your legs,

00:04:50

connect your feet, place your legs,

00:04:55

bend them wide lower your left leg to the floor,

00:04:58

alternately transfer your body weight from one

00:05:01

leg to the other, rolling with your

00:05:03

hands, slowly stretch your inner

00:05:06

thighs,

00:05:09

watch your breathing

00:05:12

[music]

00:05:20

[music]

00:05:34

[music]

00:05:40

then lift your body up

00:05:43

[music]

00:05:45

clasp your palms together in front of you

00:05:47

bend your legs alternately transferring your

00:05:50

body weight from side to side Continue

00:05:52

moving keep your back straight watch your

00:05:56

breathing

00:06:27

then stand straight lower your arms along

00:06:30

your body

00:06:32

make a deep preset on your left leg

00:06:34

right leg straighten left arm in front

00:06:37

right behind your body left foot

00:06:40

press on the floor

00:06:43

watch your breathing

00:06:45

[music ]

00:06:55

[music]

00:07:12

Repeat the same on the other side

00:07:15

make a deep preset on the right leg

00:07:17

left leg straighten the right arm in front

00:07:20

left behind the body with the right foot

00:07:23

press on the floor

00:07:27

watch your breathing

00:07:34

[music]

00:07:41

[music]

00:07:55

lift the body straighten the legs

00:07:59

heels turn the toes outwards in the legs

00:08:03

straightened, tilt your body forward,

00:08:05

place your palms on the floor in line

00:08:07

with your feet, lower your head to the floor, do not

00:08:10

allow pain to breathe

00:08:13

naturally,

00:08:15

back muscles are relaxed

00:08:43

[music]

00:08:46

then, while inhaling, lift your body, lower your

00:08:50

arms along the body,

00:08:53

bring your feet together

00:08:55

[music]

00:09:00

place your hands on your waist, bend your left

00:09:02

leg right leg Move back with your right

00:09:05

toe, rest on the floor,

00:09:07

balance is maintained with your hands on the waist, back straight,

00:09:12

watch your breathing

00:09:20

[music]

00:09:34

[music]

00:09:39

do the same in the other direction,

00:09:42

bend your right leg, left leg Move

00:09:45

back with your left toe, rest on the floor,

00:09:48

maintain your balance, watch your

00:09:55

hand’s breathing on the belt, back straight

00:10:22

Stand straight, bring your feet together, lower your

00:10:26

arms along your body,

00:10:30

place your feet shoulder-width apart,

00:10:33

interlock your fingers in front of you,

00:10:35

squat deeply, lower your pelvis to the level of your

00:10:38

knees, keep your balance,

00:10:42

breathe evenly, calmly,

00:10:46

press your feet to the floor

00:10:55

[music]

00:11:15

raise your body, lower your arms along

00:11:18

your body, bring your feet together

00:11:21

bend your legs and squat slightly put your

00:11:24

hands on your left thigh lift your right

00:11:27

leg back up the left supporting leg is

00:11:30

bent at the knee straighten your right leg as much as possible with

00:11:33

your back parallel to the floor

00:11:36

natural breathing

00:11:41

[music]

00:11:54

[music]

00:12:06

bend your right leg and lower it to the floor

00:12:09

bring your feet together Repeat the same thing the

00:12:13

other leg, rest your hands on your right

00:12:15

thigh, lift your left leg back up, your

00:12:18

right supporting leg is bent at the knee,

00:12:21

straighten your left leg as much as possible, back

00:12:24

parallel to the floor, natural breathing

00:12:43

[music] [

00:12:55

music]

00:12:57

bend your left leg and lower it to the floor,

00:13:00

bring your feet together Stand straight,

00:13:06

bend your legs, squat slightly, tilt

00:13:09

your body forward so that your shoulders are above your

00:13:12

toes, arms extended along the body,

00:13:15

try to keep your back straight from

00:13:18

the lower back to the shoulder blades, breathe naturally

00:13:34

[music]

00:13:41

[music]

00:13:49

then slowly lift your body

00:13:52

straighten your legs, lower your arms along the body,

00:14:00

connect your fingers and turn them with your

00:14:02

palms outward, lean forward,

00:14:04

stretch your arms to the floor making movements

00:14:07

from side to side breathing

00:14:10

natural legs straight

00:14:45

then Stop lift your body up

00:14:56

bend over and place your palms on the floor

00:14:58

lift your straight right leg back up

00:15:01

lower it to the floor Continue moving

00:15:03

right toe pulled out watch your

00:15:06

breathing

00:15:12

[music]

00:15:20

[music]

00:15:31

place your right leg on floor lift your

00:15:33

straight left leg back up lower it

00:15:36

to the floor Continue moving left toe

00:15:39

pulled out watch your breathing

00:15:42

[music]

00:15:54

[music]

00:16:06

place your left leg on the floor connect your

00:16:09

feet lift your body up

00:16:16

put your legs wide

00:16:19

turn your right foot to the right turn your left

00:16:22

foot slightly inward

00:16:24

lean towards your right leg rest your

00:16:26

hands on the floor stretch your head towards your right

00:16:29

leg even, calm breathing

00:16:43

[music]

00:16:55

[music]

00:17:08

raise your body Repeat the same in the

00:17:11

other direction turn your left foot

00:17:13

to the left turn your right foot slightly

00:17:16

inward bend towards your left leg rest your

00:17:18

hands on the floor with your head stretch towards your left

00:17:21

leg

00:17:23

breathing smooth calm

00:17:34

[music]

00:17:41

[music]

00:17:54

[music]

00:18:01

raise your body,

00:18:04

connect your feet,

00:18:10

bend your right leg and grab your ankle with your right

00:18:13

hand from the inside, slightly bend your

00:18:16

left leg, bend over and lower your left

00:18:19

hand to the floor, stretch your right knee

00:18:21

up, try to straighten your left leg,

00:18:24

keep your balance, breathe

00:18:27

natural

00:18:43

[music]

00:18:56

then bend your left leg slowly

00:18:59

lift your body up lower your right

00:19:02

leg to the floor do the same on the

00:19:05

other leg bend your left leg and

00:19:07

grab the ankle with your left hand from the inside

00:19:10

bend your right leg slightly bend and

00:19:13

lower your right hand to the floor extend your

00:19:16

left knee up straighten your right

00:19:19

leg keep your balance breathing

00:19:22

natural

00:19:34

[music]

00:19:41

[music]

00:19:51

bend your right leg slowly lift

00:19:54

your body up lower your left leg to the floor

00:19:58

stand straight sit with your

00:20:01

legs extended in front of your feet

00:20:04

place your palms at your hips bend your right

00:20:08

leg grab your right foot with both

00:20:10

hands and pull your chest up keep your

00:20:13

back straight keep tension in your

00:20:15

right thigh

00:20:18

natural breathing

00:20:34

[music]

00:20:43

[music]

00:20:46

lower your right leg to the floor bend your

00:20:49

left leg grab your left foot with both

00:20:51

hands and pull your chest up keep the

00:20:55

tension in your left thigh

00:20:57

natural breathing

00:21:02

[music]

00:21:23

then lower your left leg to the floor

00:21:25

place your palms near your hips bend your

00:21:29

right leg place your foot near of the left

00:21:32

knee from the inside, circle your

00:21:34

right hand around the right shin of the thigh,

00:21:36

try to grab

00:21:39

the fingers of your left hand with your

00:21:42

body at waist level, stretch towards the left leg, breathe

00:21:45

evenly, calmly

00:21:54

[music]

00:22:15

do the same in the other direction,

00:22:17

bend your left leg, circle your left hand

00:22:20

around the left shin of the thigh, try to at

00:22:23

waist level, grab the fingers of your right

00:22:25

hand

00:22:27

with your body, reach for your right leg, breathe

00:22:31

evenly and calmly

00:22:43

[music]

00:22:55

[music]

00:23:00

lower your arms, straighten your left leg,

00:23:02

place Lada near his hips, bend your right leg

00:23:04

and place your foot

00:23:07

to the left of your left knee, turn your body to the

00:23:10

right with your left elbow, rest on your right

00:23:13

knee bring your palms together at chest level,

00:23:18

natural breathing

00:23:20

[music]

00:23:34

[music]

00:23:41

[music]

00:23:44

turn your body to the left, place your palms

00:23:47

near your hips, stretch your right leg now

00:23:50

do the same in the other direction,

00:23:54

natural breathing

00:23:56

[music]

00:24:24

turn your body to the right, place your

00:24:26

palms near your hips, stretch your legs forward

00:24:29

slightly lean back spread your legs

00:24:32

wide to the sides until the inner thighs are stretched

00:24:35

lower your elbows to the floor toes

00:24:37

pointing up heels

00:24:40

push to the sides

00:24:41

natural breathing

00:24:45

[music]

00:24:55

[music]

00:25:15

then lift your body connect your legs

00:25:18

stretch forward place your palms near your

00:25:21

hips

00:25:22

bend your legs connect your feet clasp

00:25:26

them with your hands spread your knees to the sides

00:25:28

Try to move your heels

00:25:30

to your pelvis as much as possible lower your knees to the floor

00:25:34

straight back watch your breathing

00:25:41

[music]

00:25:54

[music]

00:26:07

bring your knees together straighten your legs

00:26:10

place your palms near your hips lie on your

00:26:16

back

00:26:18

legs straight feet together stretch your arms

00:26:21

along your head move your body forward in a

00:26:24

sitting position then lower your body to the

00:26:27

floor with your arms along your head Continue

00:26:29

moving

00:26:43

[music]

00:26:55

[music]

00:26:57

lie on your back put your arms along your body

00:27:01

bend your legs with your feet rest on the floor lift your

00:27:04

body up legs

00:27:06

shoulder-width apart arms along the body shoulders pressed to the

00:27:10

floor stretch your neck even,

00:27:12

calm breathing

00:27:20

[music ]

00:27:34

[music]

00:27:41

[music]

00:27:50

then lower your pelvis to the floor, straighten your legs,

00:27:55

stretch your arms to the sides,

00:27:58

bend your legs, pull them towards your stomach, turn your knees to the

00:28:01

right elbow then to the left. Continue

00:28:04

moving,

00:28:06

breathe naturally,

00:28:38

lower your feet to the floor, straighten your legs,

00:28:41

arms at a comfortable distance from the body

00:28:45

[music]

00:28:47

Close your eyes

00:28:49

relax the muscles of your face neck

00:28:55

shoulders back

00:28:58

muscles of the chest

00:29:01

abdomen

00:29:03

arms

00:29:05

and legs

00:29:07

watch your breathing

00:29:12

[music]

00:29:20

[music]

00:29:34

[music]

00:29:41

[music]

00:29:54

[music]

00:30:02

observe your own sensations

00:30:12

feel the whole body

00:30:18

slowly move your fingers and toes

00:30:23

feel gratitude to thank you for

00:30:26

doing yoga

00:30:29

Open your eyes

00:30:33

practice is over

00:30:43

[music]

Description:

Интенсивные йога курсы от 7 дней: https://unagrande.yoga/ru/challenges Удобнее в мобильном приложении или на сайте: iOS: https://apps.apple.com/ru/app/%D0%B9%D0%BE%D0%B3%D0%B0-%D0%BA%D0%BB%D1%83%D0%B1-%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-%D1%83%D1%80%D0%BE%D0%BA%D0%B8-%D0%B9%D0%BE%D0%B3%D0%B8/id963665695 Android: https://play.google.com/store/apps/details?id=com.unagrande.yogaclub&hl=ru&gl Web: https://unagrande.yoga/ru/lessons Серия уроков «Пролонгация удовольствия» сделана для мужчин с целью увеличить длительность полового акта. Для этого прорабатываются те зоны тела наиболее активно, которые имеют отношение к этому процессу. Используются упражнения для улучшения подвижности поясницы, для напряжения и вытягивания задней стороны ног (в частности, бицепса бедра), укрепляются и вытягиваются ягодичные мышцы, внутренняя сторона бедер, а также мышцы нижнего пресса. Все эти зоны важны для пролонгации удовольствия. Тело становится гибким и сильным. С помощью упражнений на напряжение, сила наполняет тело. С помощью упражнений на растягивание – сила движется в теле, отсутствуют застои. Занимайтесь регулярно – и ощутите результат практики!

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