Download "ЙОГА ФЛОУ 20 минут | на всё тело | вытяжение и наслаждение | для всех уровней"

"videoThumbnail ЙОГА ФЛОУ 20 минут | на всё тело | вытяжение и наслаждение | для всех уровней

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Channel: YouTubeYoga

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Channel: Ona Volna

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00:00:02

today’s practice will be

00:00:04

quite short but also aimed at the

00:00:07

whole body, let’s start, let’s start from the

00:00:10

position of a child, knees on the mat,

00:00:13

thumbs touching each other,

00:00:16

first you can sit down with your gluteal

00:00:19

muscles on your heels and from this position

00:00:21

we stretch forward with our hands to dance

00:00:25

singing and lower the window mat

00:00:29

to the avenue and things with my finger and

00:00:32

stretch the name of many things forward

00:00:34

unit of power you will not feel a

00:00:36

pleasant stretch and

00:00:39

stretch your tailbone to the heel

00:00:46

in this position we will tune in to take a

00:00:49

deep breath

00:00:51

full exhale what now you will feel how

00:00:55

your palms lie tightly on the mat like an

00:00:58

oleynik site mat

00:01:01

lift the feet of

00:01:10

the forest a little lift the tailbone to the heels with the

00:01:13

fingers of the hands stretch forward you can

00:01:16

salt a little and the world forward and throw it out

00:01:20

before I have time and take a

00:01:24

deep breath

00:01:27

Fiona Jews of

00:01:36

the film let's heaven not start practice

00:01:41

so that at home the world back to the knees in a

00:01:48

sitting position and

00:01:51

turn your palms on the sides of your fingers

00:01:54

to look to the sides and shake

00:01:56

the body a little to the right to the left as we work, we

00:01:59

plug

00:02:02

a few movements

00:02:05

good, then the fingers look at each

00:02:07

other and again and move the body to the right

00:02:10

and left, you will

00:02:11

feel softly live and not and

00:02:17

then turn your palms

00:02:20

to your knees, look at your knees and also the

00:02:25

movement of the body crown is

00:02:35

good return your palms to their normal

00:02:41

position, fingers look forward,

00:02:42

lift your pelvis a little and place your

00:02:46

toes on the mat, knees now in a

00:02:49

parallel position, sit down with your

00:02:51

gluteal muscles

00:02:53

on your heels, if this is very difficult, if you

00:02:56

feel excessive stretching, then

00:02:58

leave your palms on the mat and

00:03:03

in any position, close your eyes and

00:03:05

do several cycles breathing in this

00:03:08

position we feel the stretching pleasantly

00:03:29

good the last cycle we do

00:03:33

not lower our palms onto the mat we lower the

00:03:37

insteps of the feet onto the mat and now

00:03:39

one by one we will lift more

00:03:41

truly without stretching the instep of the right foot

00:03:44

we lower down and then the left leg and

00:03:48

synchronize our movement with breathing

00:03:50

but while inhaling we raise the shin exhale,

00:03:53

lower it,

00:04:00

raise it to the level that you

00:04:03

can think about, easily raise it higher,

00:04:06

if not, then a little lower, the main thing is

00:04:10

to feel the stretching of the rise, a

00:04:14

few more movements, the

00:04:21

last cycle is

00:04:26

good, slowly we finish and move

00:04:29

to the island position, palms under the shoulders,

00:04:32

knees under the pelvis, and now we will

00:04:35

perform the cat-cow movements but

00:04:37

slightly

00:04:38

modified and while inhaling, we raise the

00:04:41

right leg up, the knee is extended, the leg

00:04:44

is extended and we also look up

00:04:46

at the top, we bend the thoracic neck and

00:04:50

lumbar region, we

00:04:53

inhale and as we exhale, bend the knee and

00:04:57

stretch the knee

00:05:00

again, inhale,

00:05:02

bend,

00:05:05

exhale, round the back

00:05:07

[music]

00:05:10

inhale, bend, stretch

00:05:14

exhale, round your back, knee call

00:05:17

letters and one more movement,

00:05:27

breathe a little upward and, as you exhale,

00:05:31

lower your knee down onto the mat, now do the

00:05:34

same on the left side, inhale,

00:05:37

stretch your left leg, bend in the lower back

00:05:39

onto your chest, no longer the owner of the

00:05:41

grain, up,

00:05:43

exhale, knee to the forehead, bend, round your

00:05:48

back,

00:05:50

inhale and

00:05:53

exhale

00:05:56

inhale and

00:05:59

exhale and the

00:06:02

last time inhale

00:06:06

knee to lie exhale while

00:06:10

inhaling raise the leg up

00:06:14

exhale lower the knee down

00:06:17

in a neutral position rock deep

00:06:20

inhale

00:06:21

full exhale

00:06:25

restore the toes to the mat and

00:06:27

then fiddle with the exhale with the mouth of the dog

00:06:31

could down knees bent to begin with

00:06:34

stretching the back palms pressed tightly,

00:06:37

fingers spread out, stretch your back with your tailbone,

00:06:39

stretch upward and

00:06:42

then from this position, as you exhale,

00:06:45

try to straighten both knees and

00:06:47

lower your heels down,

00:06:51

inhale, raise the fuel to the verka, but do not

00:06:54

bend,

00:06:56

exhale, straighten your knees and heels, lower

00:06:59

down,

00:07:02

inhale, understand your heels, bend your knees and

00:07:05

make your rhythm feel there is a

00:07:09

disk that you can work on, it

00:07:11

may only be possible to straighten your

00:07:14

knees, do not lower your heels to the mat,

00:07:19

then your movement will only be in your

00:07:21

knees, the most important thing is that your back is extended, do not

00:07:26

round your back, a

00:07:29

few more movements, feel

00:07:32

the stretching of the calf muscles, the muscles along the

00:07:35

spine,

00:07:37

the palms are pressed tightly, check that

00:07:40

the area between the index and the

00:07:42

thumb was also pressed

00:07:50

into the knee

00:07:54

well slowly finish

00:07:57

then raise the right leg up the left

00:08:01

leg rises to the toe

00:08:06

raise the right leg high bend the

00:08:09

right knee and move the right foot

00:08:12

between the palms lunge pose in

00:08:17

this position deep inhale

00:08:22

full exhale pull the heel of the left leg

00:08:25

back

00:08:28

well leave left hand on the mat,

00:08:31

right, lift up, look up, inhale,

00:08:34

exhale,

00:08:38

lower the right palm on the left side

00:08:41

of the right foot, turn the left

00:08:44

foot 90 degrees and lift the left palm up,

00:08:47

look up in the hall on the palm,

00:08:52

inhale, exhale,

00:08:54

lower the left palm to the mat,

00:08:57

turn the foot of the left foot onto the toes of the

00:09:00

right we return the right

00:09:03

side of the right foot to the lunges, take a

00:09:06

deep breath,

00:09:08

exhale

00:09:11

one more breath as you exhale, straighten your

00:09:14

right leg and

00:09:16

pull your toe toward you, while

00:09:19

trying not to round your back, pull your belly,

00:09:23

grass for me,

00:09:26

deep breath, meet as you exhale, move

00:09:30

forward,

00:09:31

inhale, stretch again,

00:09:35

straighten your right leg knee pull

00:09:37

the toe towards you and

00:09:40

exhale down

00:09:43

inhale straighten the knee

00:09:47

exhale and last time inhale and

00:09:53

exhale

00:09:56

well then we will transfer the

00:09:58

full weight of the body to the right leg

00:10:01

tilt to the right leg and lift the left

00:10:05

leg up you get a split in a

00:10:08

vertical position raise the

00:10:11

left leg not too high feel

00:10:13

the stretch in the right back part of the right

00:10:17

leg,

00:10:19

try to lean down

00:10:20

[music]

00:10:22

feel the whale level that is

00:10:24

available to you now

00:10:25

and

00:10:26

here one cycle of breathing

00:10:34

is good, one more breath

00:10:37

in while exhaling, lower the left leg down,

00:10:41

palms are on the mat and flow then

00:10:43

block the muzzle down on three paws,

00:10:47

raise the right leg to the top, take a deep breath

00:10:49

here and

00:10:51

exhale completely, lower your right leg onto

00:10:54

the mat and

00:10:57

then take a deep breath, dog modules down,

00:11:01

adjust the position,

00:11:03

exhale as you inhale,

00:11:06

lift your left leg up,

00:11:09

rise onto the

00:11:11

toes of your right leg, lift your left

00:11:15

leg as high as possible, bend your left knee

00:11:17

and move your left foot in a gentle palm

00:11:21

pose lunge whole

00:11:25

deep exhalation stretch the right ugly me

00:11:28

by the

00:11:29

left knee over the left heel

00:11:34

good deep inhale

00:11:37

full exhale the

00:11:39

rest right lobe on the mat left

00:11:41

lift up look behind the left hand

00:11:44

inhale

00:11:47

exhale lower the left hand and immediately

00:11:49

place it on the right side of the left

00:11:52

foot turn the right foot 90

00:11:54

degrees and raise the right hand up,

00:11:57

inhale,

00:12:00

exhale, lower and palm down,

00:12:04

turn the right foot and raise the

00:12:07

left palm of the left side after the lunge,

00:12:11

deep inhale,

00:12:14

exhale,

00:12:17

okay, now we will straighten the right

00:12:21

knee, we are busy with the left knee, stretch the

00:12:24

left leg and pull the left toe, not

00:12:28

here, inhale, try to stretch

00:12:31

with the stomach in the winter wind, don’t round your back

00:12:34

for forward onto your toes

00:12:36

onto your fingers and if it’s good now exhale

00:12:41

let’s go down lunge

00:12:45

inhale

00:12:47

straighten the knee or pull

00:12:50

the notch towards ourselves exhale and bottom

00:12:54

inhale straighten the knee

00:12:59

exhale and the

00:13:02

last time inhale and

00:13:07

exhale the benefits of the lunge here deep inhale

00:13:13

full exhale and again we will

00:13:17

lean on the left leg, we must stand on

00:13:20

the mat, push off with the right leg and

00:13:22

go over the slope of the straight left leg,

00:13:25

raise the right leg up,

00:13:29

vertical split pose, if it is very difficult,

00:13:33

you can fasten the left leg at the knee

00:13:36

here, one cycle of breathing, deep breath,

00:13:42

full exhalation,

00:13:46

one more breath and as you

00:13:49

exhale, place your right foot

00:13:52

back behind the lunge here, inhale deeply,

00:13:58

exhale, and

00:14:00

then we will move into a downward-facing dog

00:14:03

on three legs, lift your

00:14:05

left leg up onto your

00:14:08

toes, right foot, inhale

00:14:11

as you exhale, lower your left leg onto the

00:14:15

mat, adjust the position of the dog either with

00:14:19

bent knees or with straight and

00:14:22

lower your heels onto the mat, take a deep breath and,

00:14:27

as you exhale, lower your knees onto the mat

00:14:30

wider, this is behind lower your pelvis onto your heels,

00:14:36

sit down and cover here for behind, take a

00:14:39

deep breath,

00:14:41

exhale, lower your head down, pull

00:14:44

with your chin and the jugular fossa, this is the fossa at the

00:14:48

base 6

00:14:53

inhale, raise your head

00:14:55

center

00:14:57

exhale lower down

00:15:01

inhale and

00:15:04

exhale from

00:15:08

well inhale again to the center

00:15:12

now we take the left hand and

00:15:14

place it behind the back on the mat we

00:15:17

will lift the pelvis and move the

00:15:21

hand in a circle with the right hand as we inhale we lift the

00:15:25

pelvis up and with the right hand

00:15:28

we describe a counting circle inhale

00:15:33

exhale lower the pelvis down, change sides,

00:15:37

right hand behind the back and now with the left

00:15:41

hand along the shore, draw a circle

00:15:42

about history, whether the left hand leaves,

00:15:45

raise then the schneller, left hand,

00:15:49

kilometers,

00:15:51

exhale, lower down again, do the

00:15:56

left hand behind the right hand, draw a

00:16:00

circle, raise the pelvis, inhale,

00:16:04

exhale, lower the right hand

00:16:10

inhale, left hand draws a circle on the right

00:16:13

side,

00:16:14

exhale, lower your

00:16:18

palms onto your knees, deep for a long day,

00:16:21

close your eyes,

00:16:24

exhale completely

00:16:26

and

00:16:28

flow well through the cross of the legs in a

00:16:32

sitting position with the gluteal muscles on

00:16:35

the mat and from this position, moves to a

00:16:39

lying position,

00:16:41

slowly lower, that is, to the street and the

00:16:46

entire back and lower head on the mat

00:16:50

knees bent

00:16:53

eyes closed deep inhale here and

00:16:57

exhale completely

00:17:02

now hug your right knee with your right hand with your

00:17:05

left arm press your hips

00:17:08

to your stomach

00:17:10

sway and side to side right to

00:17:12

left and the

00:17:18

next step we will pause

00:17:20

happy child

00:17:22

grip with the

00:17:24

index middle finger and thumb

00:17:27

on the thumb toe strengths and

00:17:33

pull the

00:17:35

feet towards ourselves stretch the knees not in the

00:17:38

armpit

00:17:40

for protection and a happy child and now

00:17:42

you can sway from side to side

00:17:45

feel a soft massage

00:17:55

for those who are contraindicated to

00:17:58

inverted axles, you can stay here

00:18:01

or go straight to Sharla Si and

00:18:04

those who are not contraindications we will

00:18:08

slowly move to the

00:18:09

inverted position

00:18:11

raise the pelvis upward now we will

00:18:15

come to the inverted position

00:18:18

viparita karani for this you need to

00:18:21

place your hands as if it were a bowl

00:18:23

we restore the hands on the lower back

00:18:25

feel

00:18:27

the base of the

00:18:29

palms touch each other and

00:18:33

place the base of the palm on the sacrum area

00:18:36

and the fingers look to the side

00:18:39

feel this position may

00:18:41

not be comfortable for the elbows for the

00:18:43

wrists if you feel enough

00:18:46

work in this position, stay

00:18:48

here if you want to go a little further,

00:18:51

first lift your right leg up toe toe,

00:18:58

pull it towards you, lower it down, exhale the

00:19:00

left leg up toe toe, pull it towards

00:19:04

you and

00:19:06

exhale down and if you feel the opportunity,

00:19:11

raise both legs up

00:19:15

toes, pull the toes tight

00:19:17

forever and stay here for three breathing cycles,

00:19:22

or if you chose the previous options,

00:19:25

stay in them, eyes closed,

00:19:30

watch your breathing, the

00:19:44

last cycle

00:19:48

if you raised your legs, slowly lower them by

00:19:51

bending,

00:19:56

release your palms,

00:19:58

lower your pelvis down, knees bent,

00:20:03

let’s do it finger lock and a little

00:20:06

relaxed wrist, let's twist the

00:20:09

finger lock over the stomach,

00:20:13

shoulders are relaxed

00:20:19

well and we'll move through the shavash,

00:20:22

open your palm, put them on the mat,

00:20:25

stretch your legs onto the mat and your eyes are covered, your

00:20:30

hands

00:20:33

lie on the mat at some distance

00:20:36

from the

00:20:38

body, your

00:20:40

legs are also not together, I don’t want to, their

00:20:44

distance from each other

00:20:46

let's take a deep breath in the belly let it

00:20:50

appear in the menu as a dad and

00:20:54

as you exhale go down

00:21:02

start scanning the body from the top of the head to the

00:21:05

tips of the toes and

00:21:09

on

00:21:10

your way pay attention from the top of the head to the

00:21:15

tips of the toes

00:21:18

relax every part of the body

00:21:35

feel the warmth in the body in which - some

00:21:38

larger areas, some smaller,

00:21:54

you can remain in this position for

00:21:57

a few more minutes

00:21:58

if time allows,

00:22:04

also in this position you can

00:22:07

finish the practice with the practice of

00:22:10

gratitude

00:22:13

thank you for the practice

00:22:17

you can thank for everything that you

00:22:20

consider necessary now

00:22:40

thank you and

00:22:43

see you in the next video but place

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