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Next video: Заповедник имени Алёхина. Цветение

Заповедник имени Алёхина. Цветение

Заповедник имени Алёхина. Цветение

Channel: РИА «Курск»

йога

новичков:

10

асан

которые

сможет

повторить

workout

будь

форме

00:00:01

[music]

00:00:08

hello dear yogis and I am a genius, I

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welcome you to the workout channel, my

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name is Veronica,

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but I really hope that we already

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know each other since you

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have already done yoga several times on this channel,

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today I have prepared for you a new yoga

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complex that is ideal for both

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for beginners and for those who are continuing,

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the complex is called 10 asanas that

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everyone can repeat; the

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bonus of the complex is that all

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asanas are performed in a standing position,

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which means that you can do

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yoga absolutely everywhere in a hotel room in

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nature or even at the airport,

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let's start, let's start with

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legs wide apart,

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big fingers look a little inward

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take a deep breath look up as you

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exhale with a straight back go down

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forward bend prasarita under atanasa on

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if you can reach the

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mat with your fingertips excellent

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if not then we clasp our

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elbows with our hands and gently sway from side to

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side now our task is to maximize

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relax while stretching the back

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surface of your legs, breathe, you can draw a

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figure eight or an infinity sign with your hands

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in one direction several times, calm,

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even breathing and then change direction in the other direction,

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eyes closed, neck as relaxed as possible

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and the top of the head reaches to the floor, take a breath

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from the hit rosary, then under this we are on and you are

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our first pose, inhale one more time,

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stretch out the straight back, belly pulled up

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and down, and once again inhale, look down, the top of the

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head stretches forward, exhale, the last

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time, inhale

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perfectly and exhale, put one palm on

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the back, the other palm and rise up,

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then spread our heels to the side,

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go into the deep weaved

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task is to make our pelvis as

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neutral as possible, if

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your legs allow, you can spread your feet wide one way

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or another, try to keep the position

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quite stable and your thighs

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parallel to the floor,

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arms extended to the side, this is the pose

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of a goddess, feel like one, the

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inner surface of the thighs

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and buttocks are strengthened in principle, legs breathe 4 3

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2 1

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we go down again, repeat several times,

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just do this for us

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and then the duck so she sleeps about for the goddess and

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breathe down and up, spread our feet

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two more times down, breathe exactly as much as

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possible, try to relax and at the

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same time warm up our muscles up low

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strong legs weight in the feet for the last time

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down breathe and up low deep pose of

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the goddess well done 2 asanas behind

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we rise up

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turn the left leg to the side

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firmly rest with the right heel and bend the

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knee at an angle of 90 degrees

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virabhadrasana 2 warrior pose 2 tones

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and for poor joints gives us

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stability, the

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stomach is pulled up, we breathe in and

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out deeply, you can try ujjayi breathing,

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this is such a deep breath, a kind of

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Darth Vader’s breath, it warms up and

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calms us down, we direct our hand to the

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side and do mine virabhadrasana,

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our 4 cores, we stretch the entire left side of

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the body, we try to look up

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four three two one well done, hold on a

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little more faith subras on 2 stretch to the left

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bend the elbow pose of an elongated angle

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parshvakonasana breathe eyelids

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rest on the supporting heel

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try moving your fingertips

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check correctly cut the ground

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pancake without breathing 4 3 and stretch out 2

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stretch feel the strength of the legs one well done

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we rise up we straighten our leg a little,

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we can reduce the distance, we turn

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our arms to the side, our 5 main

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belief of the subrace is that

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our hips are directed to the left, our

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hands help us direct ourselves, our stomach is pulled up, we

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strongly press our right

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heel into the mat here, the maximum angle is 90

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degrees, breathe

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[music]

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feel the strength feel the control,

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feel the tone in the legs, well done,

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now one of the most difficult, and with ours in

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this complex, you and I push off with

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the heel,

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rise up and try to

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balance, the supporting leg is extended to begin with, it

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may be slightly bent, however,

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it’s okay if you are unsteady,

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select a fulcrum to sin and

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stretch the back leg tensing the buttocks

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and hips straight arms can initially be

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extended along the body the heel rests as

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if against a wall or the arms can be to the

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side or we stretch the arms forward

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breathe this is faith cheerfully look one of the

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most difficult balance poses

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if suddenly you don’t succeed don’t

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despair lower yourself get up,

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bend your leg or hold the chair

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[music]

00:06:06

4

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32

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1

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our 7 balance pose pull your

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leg up and put your heel to the side I

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will turn you position don’t change

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vrikshasana tree pose your heel can

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be above the knee or below the

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knee it doesn’t matter the main thing is to maintain balance

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also unfold the frame straight

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arms in front of you in namaste breathe

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belly tucked feel how the heel

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rests firmly on the mat

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you seem to feel grounded and with

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the top of your head stretch up 43

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I will turn around with you two one

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perfectly raise the leg up balance we

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move everything back

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we return to the starting position hole of the

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subrace on 2 and we have 2 basics left and

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then we repeat on the other side

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straighten the knee stretch to the left and

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lower the hand down look at the first hit from

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Rick us on the belly of the triangle with the

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arm extended upward the task is that it is

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as if you are standing along the wall you do not

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stick out tetas and do not bring it forward

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in the most extended position, you

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should feel the inner

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surface of the thigh write

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straight,

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close your eyes, feel the muscles of your

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body and control over your body and

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breathing, we rise gently upward

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and the last astana is called the

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pyramid pose of yours to us on you and I

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are heading to the side look to the left,

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arms are turned up, chest is straightened and we

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go down with a tucked belly, you

00:08:01

can reduce the distance, you can

00:08:03

make it smaller or deeper, breathe,

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your back is extended, I very much feel the

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back of your legs, depending on

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your flexibility and mobility, you can

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go lower or stay even here

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if you you can feel the back

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surface of your legs if you are stretched by

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the lower back live our goal is achieved

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take a breath, rise up,

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bend and return to the starting

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position,

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you are great, well done, take a breath as you exhale,

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lower down prasarita under atanas on,

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repeat everything on the other side, inhale,

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stretch out, exhale, lower down

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one hand on lower back the other on the lower back

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with a straight belly up legs to the side

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this time we will not warm up and will

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already warm up and do

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just one

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goddess pose low strong strong you can

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play breathe 4

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three belly tucked below 21 lift your

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arms up in front of you find what is comfortable

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for you position of the foot at the same

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level, this time bend the right leg and

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extend the arms side faith man 1 to 2

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3 pose, breathe, stretch to the right, open your

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palms up and bend this time to

00:09:30

the left, stretching the entire right surface,

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very cool if you are not closed, and if

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you are open, breathe 4 3 check the angle of 90

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degrees

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21 we rise up,

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stretch to the right, bend the elbow, the

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extended angle pose has come to us

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4

00:09:53

[music]

00:09:56

when I count you breathe deeply and evenly,

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one well done, we rise up,

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straighten the leg and this time

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bend the right knee again, point the arms

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to the right, the stomach will be tightened you can reduce the

00:10:12

distance of virabhadrasana 1 warrior pose 1

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weight falls on the right leg 43 belly

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tightened shoulders abducted 21 most difficult

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asanas push off with the back leg

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rise up and then go into

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warrior pose 3 virabhadrasana 3 select a

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fulcrum before eat stretch out as much as

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possible in a line and

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stretch your arms or forward either to

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the side or along the body flat heel of the

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thigh directed downward breathe 4 3 2 1

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rise up

00:10:53

balance the balance beam and vrikshasana

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tree pose I am with you directed

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to the right 43 then looks forward

00:11:05

[music]

00:11:07

one well done feel the grounding

00:11:10

stretch out

00:11:11

again leg forward returning to the

00:11:14

starting position bureau grown up 2

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straighten the leg from the tights hit us to

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the right and down remember the pelvis forward

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works the inner surface of the thigh

00:11:28

look up if you feel uncomfortable you

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can look straight or down you can

00:11:36

breathe I play

00:11:39

[music]

00:11:43

personally gently return to the center

00:11:47

our left leg slightly inward

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we move our elbows back and clasp with our elbows,

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we turn the body to the right, we inhale,

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we open the chest and lower ourselves

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down, the

00:12:00

triangle pose is our last pose,

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if you want to strengthen it, you can raise our

00:12:06

fingertips to strengthen it without

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stretching the calf muscles, the

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main focus of the stretch is with a sigh, you

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lengthen it,

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and when you exhale, you lower yourself just below

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the thigh as much as possible even for yourself, too,

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having turned them to the right as much as possible, breathe evenly

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and calmly rise up, bend,

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turn the foot straight, take a

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deep breath and you and one more time collect the

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energy of strength and take a last

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breath, thank you for this practice and

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as you exhale we lower you down onto the bridges,

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you’re great, we we worked with you

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the muscles of the legs, we used the muscles of the whole body,

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we worked on balance and coordination,

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my message to you is definitely to be

00:13:01

patient and persistent and you will

00:13:03

succeed, write in the comments which

00:13:06

asanas you liked the most, your

00:13:08

wishes and we will definitely take them into account until we

00:13:10

meet soon

00:13:13

[laughter]

00:13:17

[music]

Description:

Если вы только начинаете заниматься йогой или хотите усовершенствовать свои навыки, этот комплекс поможет вам освоить базовые асаны и научиться выполнять их правильно и красиво! Тренер: Вероника Василевич-Новицкая Instagram - https://www.facebook.com/unsupportedbrowser Присоединяйтесь в наш закрытий клуб и тренируйтесь персонально с кураторами: https://topclub.topstretching.com/ Еще больше тренировок и курсов от нашего идейного вдохновителя Анны: https://annakanyuk.com/ ———————————————————————————————————— Инстаграм TOPCLUB: https://www.facebook.com/unsupportedbrowser Инстаграм TOPSTRETCHING: https://www.facebook.com/unsupportedbrowser Инстаграм Анны: https://www.facebook.com/unsupportedbrowser ———————————————————————————————————— Workout by TOPSTRETCHING

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