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ЙОГА ПЛЕЧИ и Грудной Отдел | ЗАНЯТИЯ ЙОГОЙ | Вечерняя ЙОГА ДОМА | Практика повторов Йога chilelavida

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СИЛОВАЯ ЙОГА 15 МИНУТ

Утренняя Йога Для Здоровья

силоваяйога

йога15минут

00:00:02

Lena, you are on the chela vida channel again, a

00:00:05

short practice of 15 minutes, you know, and for

00:00:08

many this is salvation, let me remind you that all

00:00:10

short videos are in the playlist

00:00:13

yoga up to 30 minutes, now let's get started

00:00:15

right away, get into work,

00:00:17

sit on your heels, stretch your back

00:00:21

with the top of your head stretch up,

00:00:22

begin to warm up the wrists in a circular

00:00:25

motion in one direction and the other,

00:00:33

now the elbows tighten the stomach,

00:00:37

activate the ban pye

00:00:39

in one direction to the other

00:00:42

[music]

00:00:44

put the fingers on the shoulders, make

00:00:47

wider circles, larger ones, also in both

00:00:53

directions,

00:01:01

now as you inhale, raise your arms up and

00:01:03

also look on the thumbs of the hands as we

00:01:06

exhale, we lower the chin of the chest and gently

00:01:10

prepare the neck inhale the hands up, exhale,

00:01:14

do it two more times

00:01:24

and now gently roll, raise

00:01:27

the buttocks and go into a pose on all fours,

00:01:29

inhale, arch the back, look up,

00:01:33

exhale the back, round the chin of the chest

00:01:36

and so synchronize several times

00:01:38

movement with breathing

00:01:50

and now we are gently preparing to rise into

00:01:56

downward-facing dog, arms go forward a little,

00:01:59

stretch our back and walk in

00:02:02

place, bending alternately one

00:02:05

leg or the other, feel how things are warming up,

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warming up,

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breathing remains even and deep

00:02:19

[music]

00:02:24

finish lowers knees to the floor

00:02:28

now knees a little further than your pelvis and the

00:02:31

old forearms to the floor, a plank from the knees, the

00:02:35

forearm parallel to each other, the pelvis is

00:02:38

tucked in the stomach inward, we stand for three

00:02:40

cycles of breathing

00:02:43

[music]

00:02:48

agent

00:02:53

[music]

00:02:56

2 [

00:03:00

music]

00:03:03

three, gently lower the pelvis to the floor,

00:03:07

lie down completely,

00:03:09

stretch the back a little, legs together

00:03:11

remain on ballu

00:03:13

we lift our hands off the floor and literally one or

00:03:17

two cycles of breathing

00:03:19

we hold tass while twisting our

00:03:22

stomach inward and lowering ourselves down with our

00:03:26

palms under our shoulders gently pushing ourselves

00:03:29

up we go back I'm good for heels

00:03:34

we stretch our back shashankasana

00:03:42

and from here gently again downward facing dog

00:03:47

from Homolka shvanasanas

00:03:51

are already here feet stand on the floor, heels

00:03:54

strive towards the floor, we will try to stretch our

00:03:56

back,

00:03:57

belly inward

00:04:05

[music]

00:04:10

and again gently lower our knees to the floor, but

00:04:15

with our knees a little further, we even enter the

00:04:18

plank position on the elbows again, now we will hold

00:04:21

for 5 breath cycles, twist the pelvis,

00:04:24

live inward,

00:04:26

stand

00:04:28

[music]

00:04:29

they are

00:04:37

two on the wrong site,

00:04:39

don’t raise your pelvis if it’s very difficult,

00:04:42

keep us less than 3

00:04:49

[music]

00:04:52

4

00:04:57

and lower it again, then in a sheaf, this time

00:05:00

we go into the sphinx position, the forearm

00:05:03

remains on the floor,

00:05:04

shoulders down and back shoulder blades, bring the pelvis together,

00:05:08

twist the stomach inward

00:05:17

with our forearms we pull the floor towards us

00:05:20

[laughter]

00:05:27

and again lower our chest to the floor, our

00:05:30

hands lift our shoulders off the floor from our ears, our neck is

00:05:35

long and our palms under our shoulders,

00:05:40

we push ourselves carefully again and go

00:05:42

back to the berry, the price of our heels, we stretch out,

00:06:00

we rise, downward-facing dog, you can

00:06:04

just stay here if you want a little to make it more difficult,

00:06:06

we raise one leg and

00:06:08

hold it suspended,

00:06:10

pay attention to something closed, the

00:06:13

toes look clearly down, the

00:06:15

heel is up, while stretching your back

00:06:20

straight and not relaxing your neck,

00:06:32

and

00:06:35

[music]

00:06:39

lower your leg, move to a plank on your

00:06:42

elbows, whoever wants to go without knees,

00:06:46

look at your the body was straight and

00:06:49

clearly parallel to the floor,

00:06:50

we stand

00:06:53

[music]

00:07:00

[music]

00:07:09

and gently lower ourselves to the floor this time we

00:07:12

go into a cobra, we put our palms closer to our

00:07:15

shoulders and as we inhale we rise up, we

00:07:18

don’t push ourselves up with our elbows and don’t

00:07:20

straighten ourselves, we try to hold this

00:07:23

position more with the muscles of the back rather than with the

00:07:26

hands, with the palms of the hands, we pull ourselves full with the shoulder blades,

00:07:30

we push the chest up, we

00:07:42

lower ourselves and go back through the

00:07:46

rounding of the back, here we relax,

00:07:49

we stretch our arms forward

00:07:54

[music]

00:08:08

and gently again, downward-facing dog, now we raise our

00:08:11

left leg, we hold for

00:08:14

a few breaths

00:08:17

[music]

00:08:27

[music]

00:08:36

we lower our leg again We moved to the plank on the

00:08:39

elbows,

00:08:40

we hold

00:08:53

[music]

00:09:00

and but we start wishes or we go into

00:09:04

cobra or who wants to train a little stronger

00:09:08

in the back, we raise our legs

00:09:11

and move our arms back shalabhasana

00:09:19

legs are extended if you raised them feet

00:09:23

together as

00:09:28

perfectly as possible softly lowered rose again we

00:09:31

leave shashankasana first

00:09:37

relax the back with awareness, direct

00:09:42

attention there as you exhale, release the tension

00:09:47

and now from here we move into anahata ourselves,

00:09:52

raise the pelvis, place the arms clearly above the knees

00:09:55

and stretch the chest towards the

00:09:58

floor,

00:10:00

remember all the adjustments, stretch

00:10:02

the spine bandhas outwardly stir the

00:10:05

rotation of the shoulders, hold a few

00:10:09

breaths

00:10:10

[music]

00:10:17

[ music]

00:10:27

and from here we gently rise, downward-facing dog,

00:10:32

you can stay here to make it a little more difficult with your

00:10:36

forearms on the floor behind the Finn, with

00:10:39

the forearms parallel to each other and

00:10:41

trying to open the chest area, we push

00:10:44

the body towards the legs, we linger here

00:10:59

[music]

00:11:08

excellent and now we have risen gently,

00:11:11

we flow from the plank, inhale, exhale and immediately

00:11:16

go into upward-facing dog while inhaling,

00:11:19

here we will pause, open the thoracic

00:11:22

region if this is difficult,

00:11:24

go into cobra, which we did

00:11:27

before, remember that the shoulders are located clearly under behind above the

00:11:33

wrists, do not

00:11:35

go forward, pull up the palhi,

00:11:41

push yourself up and, as you exhale, downward-facing dog If

00:11:49

you wish, you can lower your knees to the

00:11:52

floor, go into child’s pose and

00:11:54

relax, or literally take a few

00:11:56

breaths to go into an inverted

00:11:59

standing pose,

00:12:01

this is for more experienced practitioners

00:12:12

[music]

00:12:25

[music] we’re

00:12:40

great at getting out of the stance if you’ve

00:12:42

been rising and also lowering yourself into balla

00:12:47

son

00:12:49

a few breaths and exhale down,

00:13:10

now we rise, sit on our heels, make

00:13:14

circular movements with our shoulders back forward

00:13:22

[music]

00:13:26

as we inhale, raise our arms up, grab our

00:13:28

elbows as we exhale, lower the chin of our

00:13:32

chest, stretch our neck

00:13:41

[music]

00:13:45

and

00:13:48

as we inhale, raise our head, exhale,

00:13:51

lower our arms while inhaling, lower our shoulders to our ears, bring our

00:13:55

hands together behind my back and throw my head back

00:13:58

on this pillow with a trapeze,

00:14:06

we stretch our shoulders here, we relax our neck,

00:14:08

we open our chest

00:14:10

[music]

00:14:18

and gently come out of the pose, you can relax your arms a little, why should

00:14:22

you shake? We complete the practice with

00:14:26

circular movements of the head gently and

00:14:30

carefully

00:14:31

[music] on

00:14:43

the other side

00:14:45

[music]

00:14:57

and now just straighten your back with the top of your head,

00:15:00

stretch up,

00:15:01

close your eyes and literally just watch for a minute,

00:15:09

observe the sensations,

00:15:20

what is the effect after practice

00:15:26

[music],

00:15:35

watch your breathing

00:15:37

[music]

00:15:48

and be filled with gratitude for the fact that

00:15:51

now you have taken time for yourself and

00:15:54

done this practice,

00:16:00

gratitude flows throughout the body according to

00:16:03

consciousness

00:16:06

opens in the heart

00:16:11

you can thank someone or something

00:16:14

else you want to thank with your

00:16:17

energy

00:16:27

and now the bugs

00:16:29

can be folded in front of the heart

00:16:34

namaste

00:16:36

thank you very much for the practice

00:16:38

come out with me I hope you

00:16:41

liked this practice briefly and

00:16:43

see you in the next video

00:16:45

chow chow

Description:

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