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00:00:02
devote a lot of time to it and00:00:06
concentrate deeply stretch the back of the00:00:10
leg, the one00:00:12
that is involved in the folds, and of course00:00:15
then the splits ah, so let's start with00:00:18
warming up, warming up, we'll start by lifting it00:00:28
onto the toes, preferably not00:00:30
holding on to anything and maintaining balance within00:00:32
your body and so take a deep breath,00:00:36
exhale, get ready for training and00:00:38
rise one-two-three, emphasis on the00:00:45
thumbs 4 knees tense 5600:00:50
legs tense 7 stomach pulled in and 800:00:55
crown stretched upward nine00:00:58
ten and remain on half toes00:01:02
body weight on thumbs, that is, don’t00:01:04
do mistake, don’t leave on the little finger,00:01:07
I will tell you this again and again,00:01:09
body weight on the thumbs, knees00:01:12
tense,00:01:13
quadriceps tense, tummy pulled in, shoulders00:01:16
open, lowered down and we stand for another00:01:19
eight seven six five four three two00:01:24
one,00:01:25
we lower ourselves down and stretch our00:01:29
backs forward in half, bend them into our the body, the00:01:32
back of the thigh, our00:01:34
hands begin to stretch, we stand above the knees on the00:01:36
cups, we do not press, the back is straight00:01:39
and in the neck the vertebrae are continuations of the vertebrae of the00:01:43
back, so we tilt our heads and we00:01:45
look with our eyes at the floor exactly like this, we stand 9000:01:50
degrees, exhale and work with the00:01:52
back in the lower back.00:01:55
we straighten them more because it may seem to you00:01:57
that everything is straight, in fact it is not, and00:02:00
we stretch our arms back, our back is tense and00:02:04
we stand ten nine eight00:02:08
seven six five four three two one00:02:14
we lower our hands down and rise up,00:02:19
inhale and as we exhale,00:02:22
touch down with our palms and either fingers how do00:02:25
you get it touched the floor again we00:02:27
rise on the way up we squeeze00:02:30
the back of the thigh there now00:02:33
blood flows there we develop on the way down we00:02:36
exhale and try not to do00:02:39
our maximum and where there is a little00:02:44
warmth in the back of the thigh takes a00:02:46
deep breath and exhale down 1 200:02:53
we squeeze and buttocks with a straight back we00:02:55
rise 34 we strain our buttocks 5 when00:03:04
we rise we strain our legs and buttocks 600:03:08
we lowered and rose for the last time00:03:11
in half bent00:03:12
our body strained our back eyes look00:03:15
at the floor and arms extended to the sides stand00:03:18
breathing ten nine eight seven six five00:03:21
four three two one lowered your hands00:03:27
down and stretched down, relaxed your back as you00:03:30
exhaled,00:03:32
relaxed your head, spine of the neck and the00:03:35
continuation of the spine of the back and00:03:38
body weight transferred to the hands here a little00:03:42
forward, put them a meter away,00:03:44
no, this is not a dog yet, it’s just hands00:03:47
forward on a finger or on the palm and00:03:49
swinging on the fingers feet on the heels on00:03:55
the finger hold ourselves with the palms on the00:03:58
heels raise the fingers and once and raised the00:04:03
toes and 2 and raised the toes 300:04:08
and on the heels raised the toes towards oneself 400:04:14
continue 5 6 sen inhale as you exhale 800:04:25
well00:04:27
put the feet completely on the mat move back00:04:31
and min. at the level of the shoulders we place our00:04:34
feet with our hands forward, right now we are doing00:04:37
the dog you are already familiar with and we push00:04:40
ourselves out with our shoulders, we push our heels out, we push them to the floor, they00:04:44
reach under our knees, we also00:04:47
push, we strain our knees and push00:04:50
our legs and inhale the body weight on our hands,00:04:55
exhale, we push ourselves out again, inhale on our00:04:59
fingers steel body weight forward exhale00:05:03
push yourself again inhale and exhale and00:05:10
inhale and exhale now we remain in dog and pay00:05:15
attention not so much to the shoulders00:05:18
as to the lower back bend ourselves in the lower back arch our00:05:22
back and you will00:05:24
feel how it works, our00:05:27
emphasis is on the back of the thigh inhale and00:05:32
exhale we get used to it, it’s worth acting00:05:36
nine eight seven six five four three00:05:45
two one00:05:49
we lower ourselves to our knees, sit with our buttocks00:05:52
on our heels,00:05:53
straighten our body and step out with our feet00:05:57
forward and now we will strain our knees,00:06:01
tighten them to the knees as in the lesson on the00:06:04
hamstrings I explained to you why we are00:06:07
doing this and with this we will strain the00:06:09
quadriceps with this and the toes forward00:06:13
will also work the entire back of the leg00:06:17
let's go and strained the knees very, very strongly00:06:20
strained the00:06:21
toes in style strained the quadriceps00:06:24
strained all day ten nine eight seven six five00:06:29
four three strained very much00:06:37
and the doctors for subject 2100:06:41
relaxed stretched the feet00:06:44
tap your feet on the mat and00:06:48
you can bend one leg, if you can’t reach it,00:06:50
pull one foot towards you, that is, we will once00:06:53
again focus on the knees and00:06:57
pull the foot towards you with your hand, straight00:07:00
pull it with your hand, press your00:07:04
leg to the floor over the knee and breathe ten nine eight00:07:08
seven six five four three two one and the00:07:16
other leg00:07:17
changed it put it on themselves00:07:21
pulled the toe00:07:23
knee to the floor over the Kalinka, be sure not00:07:28
to the cup on the knee00:07:29
and above 10 9 8 7 6 5 4 3 2 100:07:39
if you can, grab your legs with both hands00:07:43
and pull them towards you like this, that00:07:48
is, strain your knee, if that doesn’t work,00:07:51
then just strain your knees and hold your00:07:55
toes towards you so that they are00:07:57
tense and I count ten nine eight00:08:03
seven six five four three two00:08:13
one00:08:14
relaxed now let’s work deeply00:08:19
on the right leg and left you can bend it,00:08:23
let it rest for now, and so the right00:08:25
leg, our body is not in a diagonal,00:08:27
directed us, the body is directed towards the right00:08:30
leg, twist out of yourself, correct yourself00:08:32
caustic, you need to put your foot on yourself and we lie00:08:35
down, that is, we lie down without stretching00:08:38
where our hands are, our hands are under our knees and our00:08:41
task is simply to bend down as00:08:44
if we want, she will touch her stomach00:08:48
to many, she explained everything in detail, let's00:08:51
tilt one two three 4 5 six00:09:04
on the exhale 78 and hold ourselves down, hold00:09:11
eight seven six five four three two00:09:16
one, raise your body, make blocks,00:09:20
inhale and on exhale with00:09:22
straight arms we stretch out where00:09:24
we can here and here as you00:09:26
can and as you exhale we put our hands00:09:29
stretch out 10 9 toes towards ourselves eight00:09:34
seven six five four three two one and00:09:43
rise up and move our hands00:09:46
eight times to the leg and 800:09:49
returned 73600:09:55
straight flat the back of the hand is not placed on the floor00:09:57
5 and 4 to exhale the toe towards ourselves00:10:02
from pulling the 3rd knee strained 2 and 1 so we00:10:11
took ourselves by the foot and help our00:10:15
backs lie down to our body lower on the exhale and00:10:19
we are at the bottom ten nine eight00:10:23
seven six five four three two one and00:10:33
rise me and many sheets now00:10:36
we will do the same on the other leg and so00:10:39
we sit down comfortably body forward with our00:10:42
hands above the knee or under the knee and00:10:45
bend over00:10:47
eight times and 87 on exhalation00:10:52
6 and 5 toes towards ourselves strong 4300:10:59
inhale on exhale 21 and hold on00:11:06
the exhale we breathe 87 the knee is strained six00:11:13
five four three two one go00:11:19
forward for the hand as best we can and let's go 8 times we00:11:23
work with a straight back it seems to be00:11:26
able to round a little but00:11:28
of course not right away, that is, we don’t even00:11:29
dive with our heads but we on keep our back straight for as long as possible,00:11:32
well, we're ready00:11:36
to go and 1 200:11:41
on the exhale and 3 and 4 on the exhale 56700:11:54
inhale on the exhale 8 and 9 and hold our arms00:12:02
stretch forward forward forward and00:12:05
relax00:12:07
here it is very important to catch this00:12:09
state of both relaxation and tension, that00:12:12
is, tense there should only be your00:12:14
leg,00:12:15
they all try to relax your back,00:12:18
for this you need to go to the point where00:12:21
you feel normal, that’s where you can still00:12:24
relax if you drive very low,00:12:27
you will be so tense that you wo00:12:29
n’t even be able to breathe normally,00:12:31
so let’s jump on our feet we00:12:34
feel the body and where we hold this tension00:12:37
and slightly strengthen it, with00:12:40
our bending we have strengthened this tension; the00:12:43
leg gets used to this position and we00:12:46
return00:12:47
up well, now we have taken the foot in our hands and with00:12:53
our hands we help ourselves to pull ourselves00:12:56
more into our legs and breathe openly. two-three00:13:00
pull four five six seven00:13:03
eight and still hold a 8 7 6 5 4 3 2 100:13:11
now on the toe stretch one00:13:14
leg pull the toe of the00:13:17
other leg pull the toe straight00:13:20
help with the toe for return there straight00:13:22
lift and they kind of00:13:24
stretch their knees up tighten the00:13:26
biceps of the thigh, give it tense and we have a00:13:30
wide fold, floated life very much and with a00:13:35
round back we stand up,00:13:38
then we raise the head of the belly when we lie down,00:13:42
we round the goal and we get up with round backs,00:13:47
as if it turns out if you00:13:50
can’t lie down so low, try,00:13:52
although with your amplitude this wave to do this00:13:55
wave is in the fact that we are00:13:58
going there with a deflection, that is, we00:14:00
are stretching back with our stomachs, we are tucking our lives and with our00:14:05
round back with our shoulder00:14:06
blades, we are stretching back here with our stomach back with our shoulder blades,00:14:12
come with me and the round back00:14:17
and rounded the wave, do with me together,00:14:26
rounded on the punishers, rounded another five00:14:35
and back six00:14:40
and back 7 and returned 8 and returned I00:14:52
think you were pleased to do00:14:54
exercises not only for the fold but also00:14:57
for the back for the neck,00:14:59
although the fold here is stretched00:15:01
imperceptibly, you seem to be00:15:03
concentrating on the back and at this time00:15:06
the fold is stretched that’s how it was intended,00:15:09
let’s now also wander down like a wave,00:15:12
lie down and where you can lie down,00:15:16
knees began to strain, press or to the floor and00:15:19
breathe one00:15:21
two three 4 5 6 7 8 9 1000:15:31
inhale and as you exhale, stretch out00:15:34
ten nine eight seven six five00:15:39
four three two one and stretched up and00:15:47
move to the chair now let's pull a00:15:49
fairy tale from the chair and then I also want to00:15:51
give you a systematic task, sit on the00:15:54
very edge of the chair, put our feet in front, they put our00:15:57
knees together, we strain our back straight, our00:16:00
hands are above our knees, our knees are00:16:03
tense and we lean forward00:16:05
the most the main thing is that your chair does not move away00:16:08
from under you, so imagine it against the00:16:10
wall or just be confident in it and00:16:13
exhale let's go down, lie00:16:17
down, push out your knees and breathe one two00:16:24
three 4 5 6 7 8 9 1000:16:32
go up take a deep breath00:16:36
pull yourself up exhale and for the second time the00:16:40
shadows with the arms flowed down the legs,00:16:43
as it turns out, and we reach up to the very fingers00:16:48
and stretch the palms past the fingers00:16:50
forward,00:16:52
lower the head, breathe, and one two three 4 500:16:58
6 7 8 9 1000:17:02
we rise up with a round back, take a00:17:07
deep breath, exhale, and flowed further down00:17:14
with our hands we make sure to bend the lower back,00:17:17
the date of the system like this will flow out, it’s00:17:20
not that I wanted to go out to00:17:23
do it, but the positions of the back arching, the00:17:26
back jumped out and with such a back,00:17:29
we stretch forward, arms to the knees00:17:32
below00:17:34
to the ankles on the feet00:17:37
on the toes and now they00:17:40
reach the mat and the palms go behind the mat and it00:17:45
shouldn’t be like this right away and we breathe ten00:17:49
nine eight seven six five four three00:17:54
two one lifts up and gets to our00:18:02
feet we approach the wall now with her I’ll give the00:18:05
same task to the back of my legs so I00:18:10
think I’m clearly visible I Now00:18:11
I’ll turn to face the wall and you’ll have to00:18:13
do this too. We’ll put one00:18:16
foot on the wall with your toes pointed straight at us,00:18:20
but not high, we’re not pulling the splits,00:18:23
we need to create00:18:24
90 degrees, as if we were sitting on the00:18:28
floor in a wide Russian fold and our00:18:31
leg is just parallel to Apollo, here I00:18:35
see all the mirrors, you also look at00:18:38
your hip and heel, they are on the same00:18:42
line, their hip and heel are in this position,00:18:44
resting against the wall,00:18:46
we are leaning down, why do I want to00:18:51
do this, look when we are sitting on the floor00:18:53
with us as if, well, we are sitting, there are no00:18:57
muscles spasming, I don’t know the right00:19:01
word, I chose the right word in the sense that the muscles do not tense, they00:19:05
simply relax in the conditions when we00:19:07
place our leg on the wall, the muscles00:19:09
additional small muscle fibers00:19:11
are included in the work and are planned00:19:14
muscle connected, they communicate as if00:19:17
the body needs to gather muscle fibers to00:19:20
get00:19:21
stronger here, plus we also supplement the stretching00:19:25
in this way, the muscles doubly00:19:28
remember that our body needs00:19:31
such reflection, and in other00:19:36
cases, stretching improves when we add00:19:38
strength, that is, we push our leg into the00:19:43
wall with a stella, push straight It’s not enough00:19:45
that you hold it, believe me, the leg already00:19:48
feels the tension and here the00:19:49
muscle fibers have already begun to work,00:19:51
plus we are still stretching forward in00:19:55
this way, we will bend over and reach with our palms00:19:58
to the wall, well, I reach with my palms,00:20:00
you can reach with your fingers either to00:20:02
the ankles or to the knees and get it out, that00:20:04
is, a slight tilt itself, it can already00:20:06
be felt, let’s do this 15 times, let’s go and00:20:10
not quickly two and three and four inhale on the00:20:20
exhale 5 and 600:20:24
inhale on the exhale 7 and 8 and 9 10 another00:20:35
five 5 we’re not in a hurry, straight stretch with our00:20:39
palms 4 and feel yes, how the leg00:20:43
tenses 3 in a completely different way, as on the00:20:46
floor 2 and 1 lingered then they are ten00:20:53
nine eight seven six five four three00:20:57
two one00:20:59
we lift ourselves up and lower our leg00:21:01
down, now you will feel it only for00:21:03
a moment you will catch that you felt that the leg00:21:08
worked differently let's now00:21:10
finish with the left leg, also do 1500:21:12
bends, inhale, exhale, I'm ready, and you00:21:18
go and forward once on the exhale, two new ones,00:21:24
exhale on the exhale 3 and 4 5 6 and we all00:21:37
bend over slowly 8, as if there were pauses in00:21:41
it below, we catch 9 and 10 and five more and00:21:51
four more and another terre-2 exhale two inhale00:22:00
exhale one remained00:22:03
holding ourselves ten nine eight seven00:22:07
six five four three two going up00:22:13
lowering the leg felt00:22:16
worked on the back of the thigh and now00:22:19
let's go down one more time,00:22:21
relax and go out into a narrow fold00:22:25
for three music will play for minutes, you00:22:29
just lie there and enjoy, always00:22:31
remember about your lower back and try,00:22:34
on the contrary, not to round your back but to straighten it,00:22:40
that is, if you press at the bottom with a00:22:43
round back, no, it’s better to rise00:22:46
higher and straighten your back and then you00:22:49
will notice that these three minutes have only gone to you00:22:52
good for you, let's go, inhale and00:22:57
as you exhale,00:22:58
stretch out, spreads through your legs and00:23:01
mode00:23:04
[music]00:24:01
and00:24:07
[music]00:24:37
[music]00:24:50
here00:24:52
[music]00:25:00
and00:25:06
[music]00:25:36
[music]00:26:04
author someone00:26:06
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