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Video tags
Subtitles
Russian
00:00:05
Okay Who came00:00:08
15 times calmly warm up take it under the00:00:12
knee and calmly straighten it bend00:00:18
[music] straight00:00:20
back00:00:22
Try not to round and calmly00:00:27
pay attention to the knee00:00:30
[music]00:00:43
speed is not needed here Vika00:00:48
[music]00:00:55
and do it quickly but who likes to do it00:00:57
quickly after do it longer00:00:59
[ music]00:01:02
who's hot now00:01:11
[music]00:01:16
good heels outside the mat from00:01:19
side to side00:01:21
just 10 times00:01:30
90 knees to the floor in knees 90 degrees00:01:40
two knees Tanya knees to the floor knees and00:01:43
plural00:01:44
[music]00:01:46
I understand 2 is a little00:01:49
[music]00:02:07
straight the right one is on top00:02:10
and we press with our hand00:02:14
the right one00:02:22
[music]00:02:29
So we bend the left one00:02:35
and from side to side five times is enough00:02:40
[music]00:02:50
and we sit a little00:02:57
add00:03:14
[music]00:03:23
[music]00:03:29
we straighten the left leg and take it under the heel00:03:33
and side to side maybe 1000:03:36
[ music]00:03:42
left leg straight foot towards you00:03:55
[music]00:03:56
good and twist right foot behind the knee00:04:00
floor00:04:01
stretch out and sit foot towards you left00:04:05
stretch up left leg press the floor00:04:09
foot towards you and knee00:04:14
feel the lower back00:04:16
already No don’t touch00:04:19
Veronica foot near your knee here a00:04:23
little lower00:04:26
[music]00:04:30
do not weaken yet, constant stretching00:04:39
and the lumbar region levels out,00:04:42
you sag a little, stretch out00:04:49
[music]00:04:51
and twist the left elbow behind the knee, the right00:04:55
arm back, stretched out,00:05:00
stretch up and the three sections of the lumbar00:05:03
thoracic and cervical areas are twisted a little everywhere00:05:06
[music]00:05:21
[music ]00:05:29
[music]00:06:00
release the twist, straighten the right leg,00:06:03
left on top,00:06:05
press with the hand00:06:20
[music]00:06:25
bend the right leg and sides to the side five00:06:29
times00:06:32
[music]00:06:40
[music]00:06:47
[music]00:06:50
Who will do it, just sit with the top of your00:06:53
head up, knee forward, left00:07:03
[music]00:07:28
[music]00:07:43
and straighten right leg left heel under the00:07:47
heel we take two sides to the side the00:07:51
right leg straight no longer relaxes00:07:53
do not chat00:07:56
without lifting high00:08:01
[music]00:08:05
and what happened next00:08:07
twist00:08:11
first we stretch out00:08:15
[music] the00:08:17
right leg is pressed to the floor lower back00:08:20
problems God will come out of the00:08:25
husband00:08:29
[music]00:08:34
on one level00:08:36
[music]00:08:39
fingers rotate does not open00:08:47
[music]00:08:50
and twist right elbow behind knee00:08:55
leg straight and does not turn inward00:09:06
[music]00:09:33
[music]00:09:55
[music]00:10:06
[music]00:10:12
release twist00:10:18
[music]00:10:19
palms together with elbows push00:10:22
knees with top of head up00:10:25
[music]00:10:31
[music]00:10:44
and lower our palms to the floor and try00:10:47
to step forward, stretch out but don’t lift our heels00:10:53
[music] we00:11:05
even need to move our knees back, not forward,00:11:07
don’t fold into the floor,00:11:11
rotate in the hips and animals00:11:13
strive for00:11:17
two more seconds00:11:27
[music]00:11:43
and come up,00:11:46
sit down, straighten your legs, take a brick and00:11:49
Place on the rib and below the shoulder blades under the00:11:52
thoracic region on the rib00:11:57
as always00:11:59
[music]00:12:01
stretch out00:12:04
[music]00:12:07
between the heels and fingers on the hand00:12:09
stretch out head to the floor if your neck hurts00:12:11
then you can put a second brick under your head00:12:13
But if00:12:16
this is normal00:12:22
[music]00:12:35
[music ]00:12:49
[music]00:12:59
[music]00:13:16
[music]00:13:35
[music]00:13:42
[music] [music]00:14:05
[music]00:14:13
and slowly sit down [00:14:15
music]00:14:25
the back is straight, we need to stretch the00:14:27
lumbar region, so we take it and00:14:29
stretch the back, don’t bend over now,00:14:32
even if here the choice is a little bit above, as even00:14:35
as possible and a small diagonal, do00:14:39
not lie on your legs,00:14:42
pull it forward,00:14:46
feel how the back surface00:14:47
stretches and the lumbar region is stretched out, you are00:14:51
still tired00:14:53
[music]00:15:05
you sit under yourself, constantly move your00:15:08
pelvis back00:15:09
[music]00:15:12
forward here, even00:15:17
until you get the00:15:24
thoracic region forward, very similar to how on00:15:27
the bricks You were just lying down, you00:15:29
are trying to bend over, stretch out your lumbar00:15:32
region, your hands help you00:15:34
pull yourself up00:15:36
and your legs along the entire length in the floor00:15:42
[music]00:15:49
[music]00:16:04
empty a little more a little00:16:09
more00:16:11
[music]00:16:16
and let go a little soften your knees and00:16:20
put your belly on your hips and stretch out00:16:26
[music]00:16:39
joyfulness00:16:42
[music]00:16:52
[music]00:17:16
[music]00:17:21
sit down,00:17:22
straighten your right leg, bend it and from the side00:17:27
we need to carefully inward and00:17:31
turn inward, you can upward, you can a00:17:34
little, the main thing is inward00:17:38
[music]00:17:47
[music]00:17:51
so that the knee lay down on the floor00:17:53
side by side not on your leg00:17:55
[music]00:18:08
there is a right leg to the side and a tilt to the00:18:11
left00:18:13
straight00:18:16
left leg facing00:18:21
[music]00:18:23
right right side of the right shoulder00:18:25
right side down00:18:28
justification you lie sideways we turned00:18:32
and face00:18:45
[music]00:18:51
Veronica is better with the right hand stretch00:18:54
forward, not the left, better than the right,00:18:57
you stretch the right side, but you stretch to the left.00:19:06
Now it’s better00:19:10
[music]00:19:29
[music]00:19:36
and we sit down on the right leg, take the00:19:41
foot00:19:44
back along the same trajectory, the knee00:19:47
goes slightly back behind the back and good00:19:55
[music]00:20:02
Kostya, grab your little finger behind the edge where00:20:04
the little finger is so that if you take it here you00:20:07
will unfold it until00:20:09
you unfold it00:20:10
[music]00:20:20
Who will do 10 put the foot near the pelvis00:20:23
shin a little diagonally00:20:26
don’t place the left leg a little to the left move it00:20:29
inward left hand up on the side of the pelvis not in the00:20:32
groin and on the side of the pelvis Natalya and twist the left00:20:35
elbow, the foot is stretched out near the pelvis near the00:20:38
side of the pelvis00:20:44
and twisted, we stretch00:20:48
without locks, we just stretched out and00:20:50
twisted, feel the left leg, it is00:20:53
pressed into the floor a little inward, the right00:20:55
foot from the tailbone to the top of the head is also stretched00:20:58
upward,00:21:05
also00:21:07
inward on the box,00:21:11
this is right00:21:28
[music]00:21:47
let go, the00:21:50
right leg appears and 10 times only00:21:52
the right leg we unfold,00:21:55
bend, unfold, lift, straighten00:22:01
[music]00:22:11
[music]00:22:14
you sit again00:22:16
[music]00:22:25
knee slightly down forward and again00:22:28
lean on the left leg00:22:39
[music]00:22:53
[music]00:23:10
knee I sit down forward00:23:14
astronomers not towards the knee but00:23:18
diagonally forward00:23:20
and the face is00:23:22
not on the knee already on the mountain00:23:30
[music]00:23:38
if it’s in the wrong direction we’ll write off00:23:52
each spine everywhere a little bit a00:23:55
little bit a little bit at a time00:23:58
and00:24:01
sit down well on the other leg right straight00:24:04
we bend the left one to the side and at first00:24:07
we unfold it, wrap it carefully00:24:16
[music]00:24:47
don’t remember what then I remember00:24:50
[music]00:24:52
left leg to the side00:24:56
and tilt to the right00:25:00
[music] with the00:25:03
left hand with the00:25:05
left hand we stretch as much as possible00:25:13
[music]00:25:16
that there is something here that you have to go through how00:25:20
to step over a barrier00:25:27
and every time Every time it’s as if we were00:25:31
learning00:25:33
through something, we reach through the forecast00:25:41
[music]00:25:53
[music] [00:26:03
music]00:26:21
and little by little we sit down, take it00:26:28
up,00:26:30
draw a circle with you00:26:33
[music]00:26:49
[music]00:27:01
[music]00:27:02
I’m here00:27:05
and00:27:06
now it’s on the side of the pelvis only Nowhere A00:27:10
little bit on the side00:27:14
[music]00:27:25
don’t turn it around00:27:27
[music]00:27:45
[music] [music] [music00:28:11
]00:28:16
[music]00:28:22
let go And third we consume his leg and00:28:27
it 10 times we turn it around and straighten it00:28:31
[music]00:28:49
do 10 feet hip knee a little bit00:29:05
[music]00:29:12
Only you can track it, it’s00:29:14
hard for me to see00:29:16
the lower back00:29:19
[music] [music]00:29:53
[music]00:30:07
[music]00:30:15
good00:30:20
[music]00:30:33
straighten Legs Arms Up and sit00:30:37
stretched out flat wall Imagine00:30:40
what to wait00:30:43
[music]00:30:53
[ music]00:31:08
[music]00:31:11
and bend over, you can bend your legs a little,00:31:14
you can leave them straight00:31:19
[music]00:31:27
[music] [music00:31:34
]00:31:51
[music]00:32:05
a Put your palms on the floor and stretch forward along the00:32:08
floor,00:32:16
not back and forth, but just don’t go back and forth00:32:19
just00:32:20
[music ]00:32:23
and little by little00:32:26
we cross the00:32:29
cat with the right leg00:32:32
in front knee to knee and grab the00:32:34
busty legs,00:32:39
let's go and the cat 10 times00:32:44
[music]00:33:02
[music]00:33:16
Who has 10 locks, we unhook and the00:33:20
right knee to the side the heel turns out00:33:23
on the left knee on the bucket and the knee to the00:33:27
side neck on the chest bend, arms00:33:29
forward,00:33:32
try not to let your pelvis00:33:34
go too far to the left, just a little bit00:33:54
[music]00:34:02
[music]00:34:20
[music]00:34:25
and little by little we go out, don’t lie down,00:34:30
right leg forward, straight leg straight,00:34:34
above the knee and to the left side,00:34:36
move it to the left there outside the window we bend,00:34:40
unfold, raise the knee and00:34:43
straighten,00:34:46
but without blockages,00:35:02
our right is straight, the left is bent, then00:35:04
the right is bent, the left is trying00:35:06
to straighten00:35:09
transitions00:35:18
[music]00:35:28
[music]00:35:42
I’m good here, right leg to the side,00:35:49
again on the chest stand on the left leg,00:35:53
don’t transfer the weight to the right leg right00:35:56
straight00:36:00
[music]00:36:13
[music]00:36:33
[music]00:36:42
[music]00:36:54
again we go out do not do the right leg00:36:59
forward00:37:01
and simple transitions forward Inhale exhale00:37:05
back right in front about the knee above the00:37:08
heel it is behind TASS above the knee00:37:24
[music]00:37:38
learning the pattern among I really like it00:37:46
[music]00:37:50
there are 10 we need to pull our right leg towards us00:37:54
and we almost sit on the heel,00:37:57
if it doesn’t work, then a little leg forward00:38:00
works, then we are almost almost00:38:06
[music]00:38:14
still more00:38:15
[music]00:38:29
[music]00:38:32
Imagine that there is a ball behind you and you are00:38:35
hugging it with your hands and your back leg00:38:37
[ music]00:38:48
[music]00:38:53
and00:38:55
lower our hands into the outer part of the thigh,00:38:59
lower our00:39:02
heels to the floor, lower our belly and bend forward00:39:05
[music]00:39:26
[music]00:39:36
[music]00:40:20
And gradually move to the stomach,00:40:24
stretch our right arm back,00:40:30
fingers inward,00:40:33
lift ourselves up, cling with the lower ribs00:40:36
in front, stretch the lumbar region Legs00:40:39
up And elbows back00:40:44
just legs like a string elongated00:40:46
shoulder blades together with the top of the head up00:40:48
[music]00:40:55
come out up00:40:57
[music]00:41:11
and lower your palms where the thoracic region is, make sure00:41:14
that your elbows don’t go to the side like that,00:41:16
we bend, don’t straighten it all the way,00:41:20
it means you just push up with your hands and00:41:22
down00:41:23
now Try to feel your entire00:41:25
back, inhale behind your back and with your hands00:41:28
a little bit, this helps00:41:30
many people, you don’t need to straighten your arms at the elbows, you00:41:33
should00:41:35
inhale, stretch out and down00:41:40
more onto your back after Try to00:41:42
work your back not with your hands00:41:46
and downwards too, work your back and your upper00:41:50
back with your hands a little they helped,00:41:52
they stretched out and down once and already without hands00:41:57
10 times00:41:59
[music]00:42:06
[music]00:42:11
take your time00:42:15
working Completely The whole palm is pressed to the00:42:19
floor00:42:23
[music]00:42:30
great everything bunny00:42:34
for 2 seconds at least and then let’s go00:42:37
Sit on your heels here we stretch out00:42:41
[music]00:43:02
Let's go from the left leg to the cat and the left00:43:06
leg, knee to knee, and with you00:43:11
10 cats00:43:19
[music]00:43:30
[music]00:43:52
[music] there00:43:54
are probably already 10, we release the lock00:43:57
and the left leg from the knee to the side in one00:44:02
line and the chest splint here, the pelvis to the left00:44:05
remove it a little and00:44:08
[music]00:44:13
pull00:44:19
[music]00:44:41
[music]00:45:03
little by little we rise the00:45:06
left leg forward straighten the floor00:45:10
triangle and it goes to the right side00:45:14
and let's go00:45:29
inhale forward exhale00:45:35
[music]00:46:06
you will do it a00:46:09
little lower each time you00:46:14
need to make your legs wider00:46:18
U who is there 10 we move our left leg to the00:46:22
side00:46:23
another cervical chest stand on your right00:46:26
leg don’t bear the weight00:46:29
[music]00:46:31
the tip of00:46:38
your weight00:46:45
you’re still sitting back at00:46:48
the knee 90 degrees just with your hands, that’s the00:46:51
thoracic part of your palms you need wider The00:46:55
higher the higher It’s more difficult for00:47:00
Veronica00:47:08
to check the heel so that the foot is in line with the00:47:10
knee.00:47:14
What does00:47:23
[music]00:47:43
[music] look like,00:47:56
counting for seconds00:48:00
and slowly getting up,00:48:04
returning the left leg forward,00:48:09
here the transitions were calm:00:48:13
knee towards the toes,00:48:18
inhale forward and exhale back through the nose,00:48:21
preferably00:48:24
[music ]00:48:40
[music]00:48:53
who did 10 further You00:48:57
pull your left leg slightly towards you and, if possible,00:49:00
bend your knee to sit almost on your00:49:03
heel on your left, you00:49:05
can put your leg forward a little bit, it’s not00:49:08
necessary,00:49:11
but this position is normal00:49:14
[music]00:49:23
[music]00:49:30
right leg You also feel that she is00:49:33
reaching out00:49:38
during the deflection, too. Don’t hold your breath,00:49:41
you stand00:49:48
[music]00:50:02
[music]00:50:03
and slowly enter00:50:06
the hood of your son, we will immediately put our00:50:11
knee forward or slightly to the side and00:50:14
lie down00:50:21
[music]00:50:48
[music]00:50:54
[music]00:51:01
[music]00:51:15
[music]00:51:28
and well move onto the stomach,00:51:32
stretch out, remove the leg,00:51:36
legs together,00:51:38
now hold your palms at face level and00:51:41
also calmly bend, inhale until your00:51:45
arms are straight00:51:46
and down, exhale five times, you can look00:51:50
up here00:51:51
[music]00:51:54
who else can put their legs together00:52:00
[music]00:52:10
[music]00:52:17
how much00:52:23
and then you move your palms just below the chest00:52:28
forearm, we went five more to the00:52:32
straight lines and stretched out face up00:52:41
[music]00:52:47
feel your back00:52:52
[music]00:53:01
[music]00:53:04
without amplification Rest for a long time00:53:07
will be very easy if00:53:13
we went00:53:18
[music]00:53:34
[music]00:53:42
[music]00:53:50
and that’s enough bunny00:53:52
[music]00:54:04
[music]00:54:30
[music] the00:54:32
boss00:54:36
indicated with a brick the left knee forward00:54:40
stretched out00:54:42
here if they are already sitting00:54:46
don’t leave00:54:50
[music]00:54:57
bend your right leg00:54:59
[music]00:55:07
and turn a00:55:14
little left left right foot a00:55:17
little back so00:55:18
that the elbow is up00:55:21
a little back00:55:26
[music]00:55:33
try with your left hand behind the right foot00:55:39
through the lower back00:55:42
[music]00:56:08
Send, you can stop your eyes for a00:56:11
second00:56:18
[music]00:56:24
and slowly let go as00:56:27
we got out and throw00:56:31
on you turn to the right and the right00:56:35
leg is straight left bent here and we all00:56:38
lie down00:56:39
forward on the left foot00:56:46
or bend over or lie down00:56:51
any word is formed00:56:53
[music]00:57:05
[music]00:57:32
[laughter]00:57:35
[music]00:57:42
[music]00:57:52
slowly sit down00:57:55
we need gamuhasana on a brick right00:57:58
leg forward So we lead00:58:00
Kalinov’s knee around you will do everything on a00:58:04
brick even if the knee turns out well00:58:05
above the knee heels to the sides00:58:08
between the heels we put a brick00:58:23
for many. This is good, we take the belt,00:58:25
we rotate the shoulders 10 times, a00:58:30
flat wall, watch in the gamukha, do not00:58:32
lean forward,00:58:36
but about the gate, ordinary,00:58:38
unbending arms, one at a time, you can’t00:58:42
twist your shoulders, you can’t break them,00:58:51
you can relax00:58:52
[music]00:59:11
[music]00:59:27
[music ]00:59:34
let's do it, don't take it off You can take00:59:36
the belt, attach your fingers, stretch out00:59:39
Imagine that there is a wall behind you, your lower00:59:41
back is all behind you00:59:44
and with your hands00:59:46
If the hips are too hip there, the side parts00:59:50
just relax your legs00:59:54
[music]01:00:09
[music]01:00:38
[music]01:00:41
and let go01:00:45
further01:00:47
downward-facing dog but through the upper stop01:00:50
first, the upper support so as not to01:00:52
explain to many of the hands there. So you stand with your01:00:54
palms under your shoulders and just01:00:57
go back with your pelvis and stretch your back,01:01:03
no longer pull your legs up. Let the wide01:01:06
position be stretched out for01:01:08
a few seconds01:01:12
[music] with your01:01:18
left leg. Take a step forward on the01:01:22
machine, which grows on the left01:01:25
Hands Up and stretch01:01:29
look at the big toes01:01:30
[music]01:01:43
look forward straighten your left leg for01:01:46
one second01:01:49
under you Try to do01:01:54
trikonasana with your right heel on the floor and01:01:57
you can move your left heel a little back to the01:02:00
middle with you01:02:02
So who needs it You can use a01:02:04
brick on the edge or put it on top he01:02:07
was stretched, settled a little on his thigh and his01:02:10
hand on the brick, who can put his hand on the shelf?01:02:13
Put everything together, but who needs it01:02:21
[music]01:02:25
reach up with your hand Not back01:02:28
[music]01:02:31
Look Look at your palm and01:02:34
see where it is stretching01:02:37
direction01:02:44
[music]01:02:46
strong, toned legs01:02:50
[music] ]01:02:51
Do not bend your legs in fives01:02:54
[music]01:03:05
and slowly lower your arm; we will bend the01:03:07
left Skandasana, bend the right straight,01:03:12
you can put a brick under your heel now01:03:15
if you don’t place your heel, we will sit for two seconds01:03:20
so that we can fix01:03:25
the knee to the side01:03:28
[music]01:03:35
[music]01:03:45
I heard that you wanted to do push-ups01:03:49
today is another day01:03:55
[music]01:04:00
and we turn over and kapotasana we again01:04:06
put our left leg01:04:09
like this Who did it with a belt with a belt do it01:04:12
again If you feel that you can take it without a belt [01:04:16
music]01:04:27
[music]01:04:43
they can also take it without a belt01:04:47
[music]01:05:00
[music]01:05:05
back01:05:07
[music]01:05:20
[music]01:05:28
[music]01:05:37
lower01:05:39
[music]01:05:47
right leg Forward,01:05:49
unfortunately, there is no compensation you take a01:05:52
brick, you01:05:54
consist of so much on a brick and knees 2001:05:57
times up down01:06:08
[music]01:06:12
let’s not go in cycles,01:06:18
you just do 20 times and further01:06:21
[music]01:06:27
and then this is what the right leg is on top01:06:30
[music]01:06:31
20 times we must also do the left one right away01:06:34
Move to the right so that you are alone betkaz01:06:37
we go to the left,01:06:39
lower the knee and try to bring the right knee01:06:42
closer to the right, cool the heels, then01:06:45
raise it again and here if it doesn’t go like this a01:06:48
little - press a little and back if01:06:51
it goes, but you can be careful with your hand,01:06:54
we go left to the left where the window is right01:06:58
knee on the left heel01:07:03
right knee on the left heel we go to the right01:07:06
Natalie No need to left-left lower the01:07:09
right knee right knee on the left01:07:12
heel01:07:14
right knee on the left heel01:07:17
left we went to the left, lowered the left knee01:07:20
to the floor and then brought the right knee onto the left01:07:24
heel, brought it closer to the01:07:25
left. Here we lead to the left and the knee,01:07:28
lead down, lead down,01:07:31
this is the floor,01:07:34
yes, everything is correct, everything is correct, just01:07:36
no, now just don’t put it here,01:07:39
don’t press directly here, the heel should be01:07:42
here01:07:43
[music]01:07:48
there are 10 and the01:07:51
cow is01:07:54
already without a brick, everyone without a brick, the right01:07:58
leg on top01:08:04
stretched out01:08:09
and make a lock right down right up01:08:13
left down01:08:18
open your eyes and for a few seconds01:08:22
[music]01:09:07
[music]01:09:25
let go01:09:29
and okay01:09:31
let's immediately start with the other leg01:09:34
you leave the right leg with the left step back01:09:38
we have to do the01:09:43
first one with a belt on the right Yes, if you need a brick01:09:55
[music]01:10:02
[music] [music]01:10:19
[music]01:10:29
Well, if you need to01:10:40
[music]01:10:45
cook a little01:10:50
[music]01:10:57
and hold on to your right hand01:11:05
[music]01:11:20
slowly01:11:23
let go of01:11:27
digging we turn to the left or01:11:29
rather01:11:40
[music]01:11:49
[music]01:11:53
turn the knee up on the left leg and01:11:56
take it to the floor and a little forward01:12:00
[music]01:12:10
[music]01:12:30
[music]01:13:07
[music]01:13:09
and little by little we go out01:13:12
further to smell the fragrance on the brick,01:13:16
we move our left leg01:13:17
from behind to the front of the01:13:20
brick, we place our knee on the knee and now01:13:24
we sit on the brick01:13:27
belt01:13:28
[music]01:13:40
also 10 wires01:13:43
left on top01:13:45
it was free right was occupied01:13:50
[music]01:14:28
[music]01:14:35
[music]01:14:51
and here we also acquired fingers and01:14:56
stretched upward01:14:58
[music]01:15:06
[music]01:15:41
[music]01:15:45
let go01:15:47
then there was an upper stop01:15:54
[music]01:15:57
for a short time and the Mordovinist dog stretched out his01:16:01
back Legs arms all straightened out at once01:16:05
[music]01:16:15
and with the right leg01:16:17
Step forward Hands Up01:16:21
knee on the heel01:16:23
[music]01:16:31
Look Upper thumbs01:16:34
[music]01:16:37
if the focus is difficult to keep on the01:16:40
thumbs on nails then at the ceiling01:16:46
we look forward and straighten01:16:49
[music] the01:17:02
tailbone away from you01:17:04
also make the left heel well inward So01:17:09
that the heels of the line in the middle of the foot are01:17:11
just right leg or left move01:17:14
remember Who needs a brick put a01:17:16
brick for themselves who doesn’t need hand on the floor01:17:28
only on place the edge and everyone01:17:31
behind the leg01:17:42
[music]01:17:49
[music]01:18:01
[music]01:18:10
and little by little we go down Skandasana,01:18:13
bend the right leg,01:18:15
turn the foot01:18:19
if necessary, do not lower the brick under the heel and the knee to the01:18:22
side,01:18:27
but01:18:28
turn the right foot01:18:41
[music]01:18:49
[music]01:19:14
and then little by little we finished turning01:19:18
and the bonnet01:19:22
Well, you all remember, either a brick belt or01:19:26
without01:19:31
[music]01:19:54
[music] I don’t01:19:58
want to, I don’t want to01:20:00
[music]01:20:14
[music]01:20:29
[music]01:20:52
start twisting to the right, not to the left,01:20:55
you’ll turn a little to the right, too, to the01:20:58
left,01:21:03
push yourself01:21:14
[music]01:21:17
let go01:21:20
[music]01:21:29
no compensation As you remember,01:21:31
no01:21:35
brick01:21:37
hug the brick01:21:39
and knees up and down 20 times01:21:44
[music]01:21:51
a little bit01:21:54
[music]01:22:04
[music]01:22:16
probably already there01:22:17
[music]01:22:19
And to whom Hasan01:22:40
[music]01:22:44
Sorry, I think it’s not you you can01:22:48
do it without them, we’ll quickly do it, it01:22:51
will be important, the left leg is on top You are right,01:22:54
move it to the left Now the right knee is01:22:58
on the floor and now I’m folding what was01:23:01
folding here So we lower it and01:23:04
we’re trying to fold this part and01:23:08
we’re back in a01:23:15
difficult position so don’t01:23:17
even worry if it happens like this, a little bit of the01:23:27
right foot forward, it turns out like this,01:23:30
well, a little bit of this one too, another01:23:34
little bit forward, just forward.01:23:38
Just when the knee goes to the heel, the01:23:43
heel rests here for some reason, the01:23:47
heel rests directly01:23:49
on the sh and all you need is01:23:52
[music]01:23:58
[music]01:24:00
who did this to us only this should help us a little01:24:05
[music]01:24:14
[music]01:24:25
[music]01:24:29
and the left lock remains the right one down, you can01:24:33
tuck it in01:24:40
Close your eyes for a few seconds01:24:42
literally [music] [music]01:25:18
[music]01:25:27
[music]01:25:38
[music]01:25:50
let go01:25:52
[music] there01:25:59
was nothing here dog01:26:11
[music]01:26:17
[music]01:26:19
right Step forward knee over heel01:26:23
straightened the leg stand01:26:27
[music]01:26:47
and lower the left knee to the floor knee01:26:50
right on the heel push up on stretched out01:26:53
[music]01:26:54
no longer pulls up wide01:26:57
position but01:27:06
[music]01:27:17
and we cross the splits or just a little bit just01:27:22
Wider legs just stretched the water and01:27:24
Wait01:27:36
just01:27:40
[music]01:27:48
[music]01:28:07
[music]01:28:14
let’s try almost by the way the transverse01:28:16
splits a little bit just stop01:28:26
better start01:28:30
[music]01:28:36
[music]01:28:44
literally a few seconds now01:28:46
[music]01:28:52
[music]01:29:05
[music]01:29:18
[music]01:29:20
well01:29:24
down and stand01:29:28
you want as it turns out01:29:34
[music] we01:29:37
won’t exchange anything here with the left01:29:39
leg step01:29:41
knee over the heel and straighten stretch the01:29:45
leg Prepare for the splits01:29:48
feel that the back surface is01:29:50
stretching01:29:54
[music ] the01:30:06
blue heel does not turn the right01:30:09
heel to the right and we01:30:13
lower the knee in a01:30:15
normal wide position, you01:30:19
stretch out a little and the knee is stretched to the floor,01:30:28
hugged the ball01:30:35
[music]01:30:45
and01:30:50
leg [music] [01:31:07
music]01:31:44
[music]01:31:53
Let's rise a little and make the left legs01:31:56
under the end01:31:58
[ music]01:32:12
[music]01:32:25
[music]01:32:39
[music]01:32:53
[music]01:33:02
Well, okay, we need three more01:33:06
bridges,01:33:08
you can lie down in a lump01:33:11
[music]01:33:21
if you don’t need a lump, let’s go bridge,01:33:25
you place your feet, you place your palms and01:33:30
inhale01:33:31
[music]01:33:54
[music]01:34:03
lump01:34:06
[music] the01:34:11
first one would like to do01:34:16
two more01:34:19
Well, if you are ready, do it if you need to01:34:22
lie down some more,01:34:23
let's go01:34:33
[music]01:34:53
and lump01:34:56
[music]01:35:05
after 3 your son for a couple of minutes01:35:19
[music]01:35:27
[music]01:35:50
instead of the lump01:35:54
[music]01:35:58
lie down and relax closed our eyes for a01:36:01
few minutes01:36:06
[music]01:36:14
calmly breathe evenly01:36:16
[music]01:36:17
let's not lie here for a few seconds01:36:20
[music] [01:37:48
music]01:37:58
[music] [01:38:14
music] [music] [music]01:39:02
[laughter] [music] [01:39:12
music]01:39:22
[music]01:39:38
[music]01:40:09
[music] [01:40:22
music]01:40:29
[music] [music] [01:40:41
music]01:41:37
[music]01:42:27
[music]01:42:34
and wiggle your toes01:42:39
stretch out pull yourself up with inhalation and01:42:42
exhale sit down through the right side01:42:47
eyes closed if you stay 15 minutes01:42:56
sit down watch your breathing01:43:00
with the inhalation of the tummy a little forward,01:43:02
exhale back01:43:07
any position of the legs and breathe01:43:13
[music]01:43:55
we will do kopalbhati and the principle01:43:58
will be the same with inhalation the belly goes01:44:01
forward exhale back only exhale01:44:03
intensely we push out the01:44:05
air with the stomach think only as you exhale the inhalation will01:44:09
occur automatically and we will01:44:11
hold while inhaling for a minute and a half01:44:15
we inhale01:44:18
[music]01:44:34
[music]01:44:48
[01:45:01
music] [01:45:11
music] [01:45:31
music] [music]01:45:58
[music]01:46:16
[music]01:46:41
[music]01:46:57
[music]01:47:00
breathe calmly01:47:03
[music]01:47:06
[laughter]01:47:09
[music]01:47:28
and so do we we repeat kopalbhati and01:47:31
hold on exhalation;01:47:34
exhalation can be done by exhaling with the mouth to make a vacuum.01:47:37
When you exhale01:47:39
[music] to the01:47:41
ribs of the side, navel back, diaphragm01:47:44
up01:47:45
[music]01:47:47
and hold for 30-40 seconds, let's go01:47:50
kapalbhati inhale01:47:53
[music]01:48:12
[music]01:48:51
[music]01:49:02
good hold on exhale inhale01:49:08
[music]01:49:23
[music]01:49:51
of course01:49:52
[music]01:50:06
completely relax, watch your01:50:09
breathing01:50:11
and concentrate on counting01:50:13
inhale-exhale times Inhale exhale 2 and so on01:50:17
up to 10 As many as you can count But if you01:50:20
are distracted you howl to the01:50:21
side or you count01:50:26
in parallel think that still doing01:50:28
start counting first01:50:30
closed01:50:42
[music]01:50:55
[music]01:51:10
[music]01:51:29
[laughter]01:51:38
[01:51:47
music] [01:52:03
music] [music01:52:48
] [music] [music01:52:54
] [music] [music01:53:26
] [01:54:55
music] [01:55:01
music]01:55:22
[music]01:55:43
[music ]01:55:49
observe the body, breathing and mind01:55:52
Compare the difference in the state before classes01:55:55
after a few seconds01:55:59
[music]01:56:12
[music]01:56:17
and little by little we put our palms together01:56:19
[music]01:56:22
we take a soft breath01:56:33
[music]01:56:43
[music] we01:56:54
rub our palms again01:56:57
and apply our eyes,01:57:05
we move our fingers blink and tilt01:57:10
respect Well thank you Well done01:57:24
Parents are also well doneDescription:
Вечерняя спокойная неинтенсивная практика ХАТХА ЙОГИ, в таком как всегда очень текучем и плавном исполнении, что называется ФЛОУ ЙОГА или ВИНЬЯСА ФЛОУ. Практика подойдет как для продолжающих, так и для начинающих йогов, если упрощать некоторые асаны. Акцент в практике сделан на раскрытие тазобедренных суставов и подготовку к шпагатам - продольному и поперечному, ХАНУМАНАСАНЕ и САМАКОНАСАНЕ. А также на прогиб в спине и пояснице - подводка к хорошим мостам и КАПОТАСАНЕ (позе голубя). Затем релакс в шавасане, блок ПРАНАЯМ и техника концентрации с подсчетом циклов дыхания. Хатха-йога, вторник 19.00, 4 октября 2022 Авторский проект Влада Терещенко - живые онлайн эфиры практики хатха йоги, пранаямы и медитации. 💰 Поддержать проект: ▶ PayPal https://www.paypal.com/paypalme/alexpoland ▶ Revolut https://revolut.me/aleksa6iv IBAN: LT10 3250 0102 8110 3124 BIC: REVOLT21 Odbiorca: Aleksander Szczecinin Adres odbiorcy: ul. Rolna 2B, 16-123, Podlaskie, Kuznica, PL ▶ Для оплаты из Беларуси: УНП: 591919182 Получатель: ИП ТЕРЕЩЕНКО В. В. Код банка: PJCBBY2X Счёт получателя: BY05PJCB30136037190000000933 Назначение платежа: ЗА ПРОВЕДЕНИЕ ЗАНЯТИЙ ПО ЙОГЕ от ФИО 🎬 О проекте: Друзья, меня зовут Влад Терещенко (Гродно, Беларусь) и это мой авторский проект с живыми онлайн эфирами практики Хатха Йоги. Если Хатха Йога - это балет, то моя Йога - это неоклассика. Мой опыт личной практики около 20 лет, из них 9 лет я постоянно не прекращая веду занятия. С 12 лет я профессионально занимался танцами и хореографией. Уникальность проекта в том, что это живые онлайн эфиры с НАСТОЯЩЕЙ СЕРЬЕЗНОЙ ХАТХА ЙОГОЙ. В практиках я объединяю наличие хореографии через связь асан, плавность построения комбинаций и импровизацию. Я очень широко использую ВИНЬЯСЫ - длинные комбинации асан. Моя практика плавная, текучая, насыщенная, разнообразная и занятия непохожи одно на другое. В конце практики обязательный блок ПРАНАЯМ и ШАВАСАНА. Интернет стирает многие границы, множество моих учеников разъехалось по всему миру, но хотят продолжать практику. Поэтому я запустил этот проект и решил развиваться онлайн, чтобы у всех была возможность прикоснуться к настоящей живой практике ХАТХА ЙОГИ и как можно дольше оставаться в ней. Я чувствую суть и глубину йоги - это мое призвание. Моя цель - восстановление сакральной связи между душой и телом. 🏷 Контакты: ▶ Instagram https://www.facebook.com/unsupportedbrowser ▶ VK https://m.vk.com/id88448876 ▶ Telegram https://telegram.org/
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