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World Class

фитнес

фитнес-клуб

фитнес-центр

fitness

fitness club

fitness centre

Ворлд Класс

йога

yoga

00:00:25

have a wonderful good morning everyone, I am sure

00:00:28

that yours is as beautiful as ours

00:00:31

and mine

00:00:34

too. I wish everyone wonderful, wonderful

00:00:38

emotions, wonderful practice, and before

00:00:41

starting our practice

00:00:42

I wanted to take a few minutes of your attention with the fact

00:00:46

that I want to explain to you what it’s all about

00:00:51

Our studies are aimed at and I

00:00:54

think we all understand what

00:01:00

health gives us Well, health As for

00:01:07

most people, of course this is a

00:01:10

component of happiness and we are happy

00:01:13

when we are healthy When we love and we are

00:01:15

loved And when we are, of course, free Well and

00:01:18

Freedom can be different, but an

00:01:21

even greater merit of yoga is that when

00:01:24

we do yoga with you, we,

00:01:27

of course, raise our energy;

00:01:30

the energy in our body moves along the

00:01:33

chakras. These are the energy centers

00:01:35

that are located on the front projection of

00:01:37

our

00:01:38

spine. These are our main chakras. and

00:01:42

main chakras We have seven first We have

00:01:44

muladhara here I am now sitting in SIP hassan

00:01:47

Of course when we sit we warm up in

00:01:50

this position we

00:01:54

pump up this chakra e becomes more

00:01:56

active for us well and e cha cha which

00:02:00

is responsible for our

00:02:02

safety But when we We

00:02:06

practice with you, we create

00:02:10

free flow for our prana and energy, and

00:02:13

any asna that We perform We

00:02:16

perform it for a reason because

00:02:17

each asna is aimed at strengthening a

00:02:20

certain chakra. What else do I want to say?

00:02:24

I want to say that When we practice and

00:02:27

raise energy, Of course we

00:02:30

[ music]

00:02:31

at the moment of raising energy,

00:02:33

our five senses are heightened: smell,

00:02:35

touch, and hearing, vision and tactility

00:02:40

through tactility. We show

00:02:43

love, that’s why I want us all to

00:02:47

understand this when doing yoga. But the most

00:02:50

important thing is health. Health. Health

00:02:53

and health, and I wish you all again. good

00:02:57

mood good wonderful practice

00:03:00

Well, let's start sit comfortably Sit

00:03:04

in the seahouse position

00:03:19

you want to drink water pause with

00:03:22

drink The most important thing is that during the

00:03:24

lesson you are as comfortable as possible and your

00:03:28

mouth is not dry Well now we sit down

00:03:30

relax your hands put your hands on your knees

00:03:34

and we will start our training with the movement of the

00:03:37

shoulders, alternately raise the right and left

00:03:41

shoulder, do not rush Do this movement

00:03:44

smoothly and raise the shoulder, pull the right and

00:03:49

left shoulder to the ear, raise and lower

00:03:53

the right and left alternately, it is important

00:03:57

to do the movement alternately; for many of us,

00:04:01

different parts of the body

00:04:04

work, let’s say -differently and when we

00:04:07

do these movements one by one, we can

00:04:09

feel it, sometimes one shoulder

00:04:12

works better than the other, rises

00:04:15

better than the other Well, all

00:04:18

these moments can show us this And

00:04:22

now we sit down straight and raise both

00:04:24

shoulders again, we pull our shoulders up ears and

00:04:27

lower them down a smooth, soft movement

00:04:31

since the movements are familiar to you. We

00:04:33

repeat many movements with you during training.

00:04:36

You can close your eyes and

00:04:38

concentrate on the sensations; attention to the

00:04:41

sensations in your body; gently raise; Inhale; lower; exhale;

00:04:45

inhale; exhale; and

00:04:50

inhale and exhale again; Now sit down. and we pull the

00:04:53

shoulders forward

00:04:59

back

00:05:10

rounding open the

00:05:13

chest again, on exhalation we pull the shoulders

00:05:16

forward and on inhalation back Forward and backward and the

00:05:21

last movement And now we sit down

00:05:23

again with a straight back and we do

00:05:26

circular rotations with our shoulders back back back

00:05:31

back good and now Forward

00:05:37

forward forward forward forward forward and

00:05:43

forward, and now we will alternately

00:05:46

move the right and left shoulders back,

00:05:49

move the shoulder back as much as possible, sit with a

00:05:52

straight back, don’t forget And now

00:05:54

we move the shoulders forward,

00:05:57

alternately

00:05:58

well,

00:06:01

and now we sit down and we alternately

00:06:04

lift a short movement, one shoulder

00:06:07

forward, the other back We try to make a

00:06:11

movement at the same time, but short, forward

00:06:14

and backward. Forward, we raise our shoulders

00:06:18

and lower, raise and lower,

00:06:22

raise And lower, good and short

00:06:25

movement of our shoulders, two forward and backward,

00:06:29

writhing VD back, forward, backward, forward, backward,

00:06:36

forward and backward, great. Well, now

00:06:39

we’re sitting down again with with a straight back, took a breath,

00:06:42

raised your shoulders up, pinched your neck. This is the

00:06:45

most effective movement of all, and

00:06:48

gently lowered your shoulders down once again while

00:06:51

inhaling, raised your shoulders, pinched your neck, and gently lowered your

00:06:55

shoulders down once while inhaling, close to

00:07:00

your neck. And as you exhaled, lowered your shoulders down,

00:07:04

these last ones. movements relieve

00:07:06

tension from our shoulders very well.

00:07:09

Now we sit down, stretch out our arms

00:07:12

and begin to move to the right and left. Let’s

00:07:16

start today with the body, lean to

00:07:19

one side and the other, gently take our time,

00:07:24

smoothly to the right and left, right and left,

00:07:31

right and left, right and left, and

00:07:36

last movement And now we

00:07:38

open our palms up, lower our two

00:07:41

shoulders down and lift them down as we exhale, and as we

00:07:48

inhale up, as we exhale as we do, and as we inhale as we do, up as we exhale as we can.

00:07:56

And

00:08:00

the last movement. Okay, and now,

00:08:02

alternately, one and the other shoulder, reach

00:08:06

for the hand, lean forward a little,

00:08:10

this series of movements that we are

00:08:13

doing now makes our

00:08:15

armpits beautiful, all the excess

00:08:17

goes away well, we stretch in one direction and the other

00:08:22

a little more,

00:08:25

perfectly good, and here we go now we sit down and we

00:08:30

do a wave, such a beautiful movement in

00:08:33

which the shoulder, elbow, and wrist work,

00:08:37

we warm up, we warm up our body and a

00:08:40

little more

00:08:41

well, now sit down so that your hands are locked in

00:08:44

front of your chest and we push your

00:08:47

hands forward, lower your head and smoothly

00:08:50

rise your hands, pull them forward and gently, while

00:08:54

inhaling, we stretch forward and gently

00:08:58

rise, exhale our hands forward, while we inhale,

00:09:01

exhale our arms forward, while we inhale,

00:09:05

we pull our arms forward again, a soft

00:09:08

movement, we stretch our backs for pleasure in the

00:09:12

morning. It’s very pleasant to stretch our body,

00:09:16

we stretch forward. But now, as we inhale, we

00:09:19

rise. We sit down with a straight We

00:09:22

raised our backs and went into a twist to the right and

00:09:26

left, to the right and to the left, to turn the body. Don’t

00:09:30

forget that we try to pull our hands

00:09:33

up; we stretch our elbows; we extend our palms, turned

00:09:38

outward; a perfect turn; a

00:09:42

turn;

00:09:52

tilt exactly to the side,

00:09:58

great,

00:09:59

exhale, inhale, exhale, inhale, still good.

00:10:08

And now the last

00:10:11

movement, pull your arms,

00:10:14

look up at your hands, inhale and as you

00:10:17

exhale, we stretch forward, lower our arms, lower our

00:10:21

head and smoothly rise

00:10:24

up, now we sit down so that our

00:10:26

elbows are down and fingers in the lock again and

00:10:29

we move our hands forward,

00:10:33

rotate, make several movements

00:10:35

forward perfectly and back, don’t forget that

00:10:39

we are sitting with a straight back. Try

00:10:41

not to think about anything during training so

00:10:44

that your mind is at peace.

00:10:47

Try to remove all thoughts from your head,

00:10:49

think only about to ourselves and about our body Well,

00:10:52

now we make a snake, we try to

00:10:54

raise and lower our arms. Here it is very

00:10:56

important when we raise our arms, we

00:11:00

work with the shoulder, elbow, wrist. Well, the thread

00:11:03

fingers,

00:11:05

the stretcher were also

00:11:07

flexible well and in the other direction, a soft

00:11:11

movement with pleasure we raise and

00:11:15

lower hands and arms are fine Well,

00:11:20

now we sit down so that the hands are

00:11:22

turned, palms facing each other, fingers locked

00:11:24

again, stretch your arms forward and

00:11:27

sit with a straight back Well, now

00:11:29

do not rush to move your hands, do

00:11:32

these movements as smoothly as possible, if

00:11:35

you can’t immediately stretch your arms, don’t

00:11:37

worry about this is a matter of training time

00:11:41

Try to do this movement if

00:11:44

it turned out

00:11:45

great and also the last movement And

00:11:48

now Change the other hand on top

00:11:51

again sit with a straight back and stretch your

00:11:54

arms forward and move back

00:11:57

forward and back here again the

00:12:00

hand, elbow, wrist stretches well We

00:12:04

work completely with our own

00:12:07

We warm up with our hands,

00:12:08

we warm up well, and now we’ve sat down, our

00:12:12

hands have gathered again, our palms point each

00:12:15

other’s fingers into the lock and we draw a figure eight with straight arms, move our arms to the

00:12:21

side, raise and lower, draw a figure

00:12:25

eight with our hands, raise and lower with

00:12:28

straight arms,

00:12:29

when we do all these movements, we

00:12:31

also warm up the joints of the arms, but the

00:12:35

back muscles are already working well,

00:12:38

a little more arms to the right and left, right and

00:12:43

left Well, now we sit down. So the

00:12:45

arms are extended upward again, the hands

00:12:47

are turned outward, and we now lower the

00:12:50

hands to one shoulder and to the other we make a

00:12:55

downward movement and the hands we pull to the shoulder and

00:12:59

slightly place our hands behind our heads while

00:13:02

stretching them upward, a smooth soft

00:13:06

movement, the elbows extended exhale inhale exhale inhale

00:13:13

exhale inhale and the last movement And

00:13:18

now we opened our arms to the sides again

00:13:20

sat down with a straight back and we lean

00:13:23

smoothly to the right and softly to the left just

00:13:27

try to lower yourself now onto

00:13:29

your forearm and tilt We do it a little

00:13:32

lower and once again, as you exhale, downwards,

00:13:36

good. Once again, we bend down exactly to the

00:13:41

side,

00:13:42

good, a few more of these pleasant

00:13:46

tilts, we try to pull ourselves up,

00:13:48

look up from under the shoulder, great,

00:13:52

and the last tilt to the left side.

00:13:55

Now we sit down with a straight back, arms

00:13:56

outstretched again, and we twist to the

00:13:59

right and left, right and left, right,

00:14:04

left, try to look behind your shoulder,

00:14:07

back at your right and left hand.

00:14:11

Now we’ve stopped and go into a twist to the

00:14:14

right, look behind your shoulder, and now to the left,

00:14:18

look behind your shoulder. once again we inhale and as we

00:14:21

exhale twist turn again in the

00:14:24

other direction we look behind the shoulder and once again to the

00:14:27

right

00:14:30

we looked over the shoulder

00:14:33

to the left and the last movement turn to the

00:14:36

right we twisted and to the left on the exhale it’s

00:14:40

perfect Well, now we sat down, opened our arms

00:14:42

to the sides, took a breath and exhaled

00:14:45

leaned down with me, lowered our hands

00:14:48

in front of the mat, lowered our heads, try

00:14:51

to bend over and gently rise up,

00:14:54

now hands on knees, let's work

00:14:57

with the body, stretch forward,

00:15:00

but VD and smoothly back Forward and smoothly

00:15:06

back, gently down and back Here we

00:15:11

pull our shoulders to our feet, gently stretch our backs back, lower our

00:15:15

chin softly down and back

00:15:20

exhale again and gently back and now

00:15:24

sit up straight and move your body to the

00:15:28

right and left, the lumbar region is already working well here

00:15:31

softly gently softly And

00:15:36

now let’s combine all the movements

00:15:39

forward

00:15:41

back right left

00:15:46

forward back right

00:15:50

left again nice forward

00:15:54

smoothly back to the

00:15:57

right left

00:16:00

forward

00:16:02

back right and left Well, now let's make a

00:16:09

circle

00:16:11

circle let's make a

00:16:16

circle circle well and in the other direction

00:16:20

softly Circle

00:16:22

forward smoothly

00:16:26

Circle again Circle

00:16:30

and again Circle perfectly Well now

00:16:33

sit down, stretch out your arms, lower them down and we'll

00:16:36

make circular rotations forward two

00:16:40

arms forward once again

00:16:42

Forward

00:16:44

forward forward and forward and back Circle

00:16:51

back back back again

00:16:53

back back

00:16:59

and back and now let's try to do

00:17:02

alternately forward right and left hand

00:17:06

Straight stretch stretch well still

00:17:11

swim forward perfectly And now

00:17:14

stop and make circles back with the

00:17:17

right and left hand back back back

00:17:24

good Try to make circles with a straight

00:17:27

hand But now we lowered our hands down and

00:17:30

we make a turn to the right, lowered,

00:17:33

turned towards me to the left, lowered our

00:17:37

hands to the right again, lowered our hands down to the left,

00:17:44

turned around again to the right, lowered our

00:17:48

hands to the left, lowered and

00:17:54

lowered to the right again and left, great Well, now

00:17:58

we will make a few movements

00:18:00

with our legs, sit comfortably, we

00:18:04

sit down well, so that our legs are

00:18:07

stretched forward and our toes are pulled towards us,

00:18:10

put our hands behind your back, sit with a straight

00:18:13

back, sit comfortably, straighten your buttocks,

00:18:16

and bending your right leg, we try to pull the heel

00:18:19

as close as possible and once again

00:18:21

we make the movement with the right and left legs. Take

00:18:26

your time, right leg,

00:18:29

left, right and left again. And now

00:18:33

we open the hip to the right side and

00:18:36

open the left movement, we do it

00:18:39

as smoothly and gently as possible. Try to

00:18:42

pull the knee to the floor well. Once again, the

00:18:46

left leg, the right leg

00:18:49

and the left. And here now let's try to make a

00:18:52

movement: bent, opened, raised, stretched, bent, opened, raised, stretched, bent, opened the

00:18:59

hip, raised,

00:19:03

stretched, bent, opened, raised,

00:19:07

extended, and another movement of the hip to the

00:19:10

side. Okay, now let's do this

00:19:14

movement, we simultaneously make a shift and

00:19:18

open the hip to the side, simultaneous

00:19:21

movement, we stretch one leg and

00:19:25

try to do the other lower your knee on the mat, one

00:19:28

leg and the other, here the

00:19:31

abs and back are already working a little, opening the knee

00:19:35

right left right and left is fine And

00:19:39

now we bent both legs, sat down with a straight

00:19:43

back and lowered only one knee to the

00:19:46

side right and left again right

00:19:51

we work trying to connect the knees

00:19:53

at the top ok we are doing bahu Kanas butterfly pose

00:19:59

good and now we have collected our knees,

00:20:03

opened them to the sides and gently raised the

00:20:06

movement smoothly raised them

00:20:10

opened Raised And the last movement

00:20:13

is beautiful And now we pushed our knees to the

00:20:16

sides slightly pushed our pelvis forward towards

00:20:19

our feet sat down with a straight back gently

00:20:22

raised hands gathered hands behind the head and

00:20:25

try to look forward, take a breath,

00:20:29

bend forward, pull the head towards the feet,

00:20:31

whoever can and gently rise,

00:20:34

collect the legs together, and now let’s try

00:20:37

to make a movement with one leg and the other,

00:20:40

collecting the knees, one knee, pull the

00:20:45

elbows to the mat, while trying to open it, sit

00:20:47

with a straight back push the stomach forward

00:20:51

again, right leg and left and again right

00:20:57

and left And now sit straight, pushing

00:21:02

both knees to the side, sit with a straight

00:21:04

back and gently knees Collect,

00:21:07

open your knees and collect, open

00:21:11

and collect And the last movement opened

00:21:14

and collected And now stretch your legs forward

00:21:17

almost the width of the hips, not wide,

00:21:20

the hands again sat straight behind the head and do

00:21:23

not bend the legs. We connect the feet;

00:21:25

stretch the legs forward and gently,

00:21:29

but when tilting, open the elbows to the

00:21:31

sides with the stomach; reach for the hips once again;

00:21:35

pull up the knees; stretch them out as much as possible; exhale;

00:21:37

bend smoothly

00:21:41

forward; pull up the legs once again. stretched out while

00:21:45

exhaling, leaned forward again,

00:21:49

pulled up our knees, stretched them out and

00:21:53

leaned forward as we exhaled. And now we sit down with a

00:21:55

straight back, pull our toes towards ourselves and we

00:21:57

lean to the

00:21:59

right and smoothly to the left,

00:22:03

right and left, we continue to warm up,

00:22:08

we tilt exactly to the

00:22:11

side, good, and now we sit down with with your

00:22:14

straight back, open your elbows and with the

00:22:17

opposite elbow, reach for the knee while

00:22:20

exhaling in the other direction. Inhale, exhale,

00:22:25

rise to the right and

00:22:29

Try to sit with your back straight when you

00:22:31

rise And

00:22:33

open your elbows Try to look straight exhale

00:22:39

inhale exhale inhale and now let’s try to

00:22:42

do the same movement but

00:22:44

pull the elbow over the knee and again inhale

00:22:48

up exhale down gently

00:22:52

up exhale inhale

00:22:56

up exhale inhale up and

00:23:02

exhale again inhale up and bend straight forward

00:23:05

perfectly now we sat down with a straight back

00:23:07

looked straight raised our chin and

00:23:09

went into a twist to the right and left to the right and left to the right

00:23:14

and left to the right and to the left and

00:23:20

the last movement is wonderful Well, now

00:23:23

we collect our

00:23:25

legs with a criss, we sit down Exactly with our elbows until

00:23:29

we relax our arms and again we bend

00:23:32

gently to the right and left, here

00:23:36

you feel the tilt a little differently and

00:23:39

again to the right and left But now we sat up

00:23:44

straight and took a breath as you exhale,

00:23:46

pull your elbows to your knees,

00:23:50

round them towards your legs and smoothly

00:23:53

rise up, now you and I are

00:23:58

the body and we can move on, I

00:24:02

suggest you stand sideways on your

00:24:04

mat because we will begin to perform

00:24:06

our main asanas when we get into

00:24:09

this position with you, this is the pose table

00:24:11

Try to have the hand where the shoulder is, the

00:24:13

knee is where the thigh is, knees are

00:24:16

hip-width apart and Hands are shoulder-width apart and we

00:24:20

stand in the center of the carpet, look straight ahead with our

00:24:24

feet and as we

00:24:26

inhale, pull our back up and as we exhale,

00:24:30

lower our stomach down, cat pose and

00:24:35

cow pose, raise your back lower your head and

00:24:39

smoothly bend, stretch down, softly up

00:24:43

and smoothly down again, gently up and

00:24:48

smoothly down again, inhale up and

00:24:53

exhale down And the last movement inhale and

00:24:57

exhale smoothly Well, now correct

00:25:00

the position Look forward and we will do the

00:25:02

barbell where eight points of contact, the

00:25:06

first two are feet, the second two are

00:25:08

knees, the third two are our hands, and

00:25:11

now we inhale as we exhale, bending our

00:25:14

arms, pointing our elbows back, lowering our

00:25:16

chest, this is the seventh point and stretching

00:25:19

our chin, stretching forward, this is the eighth

00:25:22

point, looking straight, gaze directed

00:25:25

forward, and now Push yourself with two hands,

00:25:29

gently immediately go into the cat, inhale as you

00:25:33

exhale, bend your arms again, lower your

00:25:36

chest, stretch out your chin, try to

00:25:39

stretch your chin as far as possible

00:25:42

for a few seconds, fix it, push

00:25:45

yourself up and gently lift your back, go

00:25:49

into the cat, straighten it again, exhale,

00:25:53

bend forward, lower your chest,

00:25:56

stretch your chin straight and now, without

00:26:00

raising the chest and chin, we try to

00:26:02

pull the right hand forward and the left one and we

00:26:06

come out into the beautiful pose of the

00:26:08

Happy Puppy, we look at our hands and

00:26:10

fingers, we try to work with the whole

00:26:13

body, the back works well here. Well,

00:26:17

now, without raising the chest and chin, we

00:26:19

bend the right we bend our left hand and

00:26:23

push ourselves upward and again, smoothly

00:26:26

raising our back, we go into a cat. But now

00:26:30

we straighten and do the next asna

00:26:33

here with the feet, you can stretch out we

00:26:36

stretch the right leg back toe, pull the leg

00:26:38

towards you; you don’t need to raise it high,

00:26:40

it should be at

00:26:41

horizontal level and raise your left hand

00:26:44

First, we came out with you in the Lower balance

00:26:46

in the tiger pose, raise your head Look

00:26:49

at your hand And now in balance,

00:26:51

move your hand, pull the elbow to the knee and

00:26:55

gently raise, exhale, hand reaches to the

00:26:59

knee, inhale up, pull the knee to the chest

00:27:02

and gently raise the arm and leg exhale and

00:27:06

smoothly Inhale, exhale and inhale smoothly, don’t

00:27:11

rush Try

00:27:13

to stretch with your arm and leg, raise your

00:27:17

head, the neck works well here, exhale and

00:27:20

smoothly inhale

00:27:23

again And now we pull the arm and leg,

00:27:28

arm forward, leg back, look at the hand,

00:27:31

fix it for a few more seconds in

00:27:33

this position and gently lower the arm and

00:27:36

leg great. Now we change the position of the

00:27:38

other leg back to the left and raise

00:27:41

the opposite. The right hand here is

00:27:44

very important to raise your hand higher, raise

00:27:46

it and look at the fingers on

00:27:49

your hand and as you exhale, pull your elbow to the

00:27:53

knee and rise up exhale now

00:27:56

in balance we move balance - these are very

00:27:59

important asanas when we stand in balance We

00:28:02

concentrate our attention, of course

00:28:05

balance us just like any asana and

00:28:08

stretches and strengthens Our body But the

00:28:12

most important thing is to keep balance

00:28:16

when We perform balances in addition to the fact

00:28:19

that We stretch our the body

00:28:21

becomes more mobile, we are working

00:28:24

on coordination. But now we stretched our

00:28:27

arm and leg, we try to look up, stretch, lower

00:28:30

the knee, lower our arms,

00:28:34

open wide, lower our belly, knees

00:28:38

wide, lower our head wide and sit in the

00:28:41

child’s pose, it’s not just that we

00:28:43

open our knees wide when we sit over our heels lowering

00:28:45

us, the stomach stretches the

00:28:48

lumbar region of the back. For us, this is very

00:28:51

important and with a round back we rise

00:28:55

up. Well, now we move further,

00:28:57

stretch the leg back, toe, pull towards

00:28:59

ourselves and lower the leg, but do not touch the

00:29:01

thigh with the knee. Now we lift the

00:29:03

thigh up and open the thigh to the

00:29:05

side. leg Up. and to the side

00:29:08

let’s work a little with the thigh again,

00:29:12

we do two beautiful asanas, we pull the thigh

00:29:15

up and the knee to the side, the thigh up and the

00:29:19

knee to the side, the thigh up and the knee to the

00:29:22

side. Don’t forget that any asna

00:29:25

that we do we do with

00:29:27

pleasure,

00:29:28

realizing that we bring great benefit to

00:29:32

ourselves and to your body And now you’ve pushed your

00:29:36

leg to the side and stayed in this position with

00:29:38

the toe pulling, looking straight at yourself and

00:29:40

pushing the knee forward, squeezing the muscles on the

00:29:43

right side, this is called the cat pose. Kick with a

00:29:46

bent leg, pulling the knee toward the shoulder,

00:29:50

looking straight, breathing, don’t hold

00:29:52

your breath. And now they’ve pulled the leg back.

00:29:55

lowered your leg onto the mat and stretched out your left

00:29:58

leg, look straight at your toe,

00:30:01

bent your leg, raised your head and raise your

00:30:04

hip first up then to the side.

00:30:07

Up and to the side. Try to do these

00:30:10

two movements without stopping, hip up

00:30:13

and to the side, up and hip to the side,

00:30:18

look forward, hands in front. don’t bend

00:30:21

your arms straight, try

00:30:24

to move, don’t hold your breath, hip

00:30:28

up and to the side and the last

00:30:31

upward movement. But now we raised the hip to the

00:30:33

side, fixed this position, this

00:30:36

asna and pushed the knee forward to the shoulder,

00:30:40

look straight, the asna is difficult, but here we need to

00:30:43

stand and breathe, work. And

00:30:46

now we’ve pushed the leg lower your

00:30:49

knee back onto the mat, open them wide,

00:30:51

try to sit comfortably, lower your

00:30:54

head, stretch your body with Fire

00:30:58

lower your head and smoothly rise

00:31:01

up now Great Well, now

00:31:03

let’s move on, rest your feet and

00:31:06

now we’ll do the balance again, stretch your

00:31:09

right arm to the side, look straight as you

00:31:12

exhale,

00:31:20

rounding, lift your left pull your leg back and pull your toe

00:31:23

towards you and try to

00:31:26

raise your left arm Look at your hand

00:31:29

We stand in perfect balance Who wants to make it

00:31:31

a little more difficult, pull your hand to your hip we

00:31:35

pull your hand to your hip stay in this

00:31:37

position I’m sure many of you have

00:31:40

succeeded in all this gently lower your hand

00:31:43

lower leg and smoothly rise to the

00:31:46

top balance twist works well the

00:31:49

whole body now raise the left arm

00:31:51

forward oh to the side look straight inhale as you

00:31:54

exhale

00:31:57

lower lower your head

00:32:04

rest raise your right leg again don’t

00:32:08

rush stay in this position

00:32:10

fix this balance and who wants to

00:32:12

complicate it Try raising your right arm

00:32:15

up, but direct your gaze to the hand, we

00:32:18

stretch your hand with your foot Upward, and now

00:32:21

Try to put your hand behind your back and

00:32:23

pull it to your left thigh, breathe, breathe,

00:32:28

breathe, raise your hand up, look at the hand,

00:32:31

lower your hand, lower your leg,

00:32:34

push yourself off the mat,

00:32:36

open your knees wide, sit on your heels and

00:32:39

lower your head rest, exhale

00:32:42

well and move on. Now

00:32:46

we are back in the table pose,

00:32:55

resting on it. It is very important to distribute the

00:32:57

body weight on your arms and legs, try not to

00:32:59

lower your pelvis down, do not lift it. Try to keep your

00:33:02

pelvis and shoulders at the

00:33:04

same level, look forward, arms shoulder-

00:33:06

width apart, legs shoulder-width apart. hips and stand,

00:33:10

breathe And now let's move forward

00:33:13

gently and backwards. Forward and backward, we stretch the weight of

00:33:18

the body onto the hands and feet,

00:33:22

here is such a smooth movement with the whole body,

00:33:25

while not lowering the pelvis

00:33:28

downwards, we do not lift the pelvis up, just moving

00:33:31

in the horizontal plane gently forwards

00:33:34

and backwards Forward and backward and the last

00:33:37

movement Now we stopped,

00:33:39

looked forward and pushed ourselves with our hands

00:33:43

We move into the next asana,

00:33:46

downward-facing dog, inverted asana, our feet

00:33:48

are placed on the width of the mat, hands

00:33:51

shoulder-width apart, all fingers pointing

00:33:53

forward, arms and legs, try to

00:33:56

pull yourself out with your hands. lower your

00:33:59

head, stretch your body And now we

00:34:03

bend the knee, raise the right and

00:34:06

left heel, we do this movement as

00:34:09

smoothly as possible, but we pull the knee as hard as possible with the

00:34:13

chest, right and left leg, while

00:34:16

pushing ourselves with our hands, we continue

00:34:19

to stretch inverted asanas, these are the

00:34:21

best ASanas for which we do

00:34:24

yoga in these asna we rejuvenate

00:34:28

our internal organs too, so

00:34:30

try to do these Anas every day at

00:34:34

every workout. But now we

00:34:36

stop, lower our feet and gently

00:34:39

raise our heels up, lower ourselves

00:34:42

here a little more traction, lower your

00:34:45

head and try to push yourself with your hands,

00:34:49

lifting your heels, to feel how you are

00:34:57

up. Now we lowered our heels,

00:35:00

stretched out and lowered our knees, gently sat in a

00:35:04

child’s pose, lowered our heads, stretched

00:35:08

our body. Our main task is to

00:35:11

stretch our back and again with a round back

00:35:14

we rise up perfectly, now we

00:35:17

rest our feet and move,

00:35:19

we stretch our legs into a plank, we look forward,

00:35:22

gently pushing ourselves with our hands, we go into dog

00:35:25

face down again, smoothly

00:35:28

into a plank, gently bend your knees and sit in a

00:35:31

child's pose, we move, we have connected several asons

00:35:35

in a bunch, it is very important

00:35:39

to move at this moment, the more we

00:35:42

move, the more mobile

00:35:44

our body becomes

00:35:54

downward-facing dog, we stretch into the

00:35:58

plank, gently bend our knees and sit down

00:36:02

beautifully and smoothly in child’s pose once again. We

00:36:05

get into table pose, stretch ourselves into the

00:36:09

plank, push ourselves with our hands, downward-facing dog,

00:36:12

gently stretch into the plank.

00:36:16

Now let’s move on, turn

00:36:18

toward me, raise our hand and go into side

00:36:22

plank, pull your hand to your ear and look up

00:36:26

from under your shoulder. If you can And want to

00:36:28

make it more difficult, put your foot on top of your foot,

00:36:31

you can bend your leg to the knee but

00:36:33

continue to stretch, lower your leg,

00:36:37

turn straight and stay in the

00:36:41

plank again. Now we turn in the

00:36:43

other direction, now we raise the other

00:36:45

hand. look up at the hand, while

00:36:48

exhaling, pull your hand to your ear. If you want to make it more difficult,

00:36:51

place your foot on top of your foot. Try to

00:36:54

bend your leg and pull your leg to the knee, and

00:36:58

now we stretch out, lower our arm,

00:37:01

go into the plank and push ourselves with our hands,

00:37:05

go into downward-facing dog, breathe, a very

00:37:08

good asana. And now we step

00:37:11

forward with our right foot and immediately go into the next

00:37:13

movement into a runner's pose, we turn to the

00:37:16

right, we raise our right hand and lower

00:37:19

it down, now we raise our hand up,

00:37:22

we stretch and try to make a Circle with our

00:37:32

hand back. Now we raised our right

00:37:35

hand forward with our left hand, we lowered our head to

00:37:39

the knee and tried to pull ourselves up with our hands, we lowered our

00:37:42

back leg straight, lowered our pelvis, exhaled, lowered our hands onto the mat, raised our

00:37:48

shoulders into a bend and pushed our leg back

00:37:52

into the plank position, here it is very important

00:37:54

to move, step forward with your left leg,

00:37:57

lower your pelvis again, runner's pose where the

00:37:59

whole body is stretched, especially the legs and

00:38:02

gently raise the left arm, look at the

00:38:04

hand, breathe, twist in a runner's pose,

00:38:07

lower the arm down, now raise the

00:38:10

left hand forward and try to make a

00:38:12

circle back, accompanying your hand

00:38:15

with your gaze, do a circle back and another circle

00:38:19

back, straight stretch for the hand, circle back

00:38:23

And here now pull your left hand forward, pull your

00:38:26

right hand, lower your head, pull your head

00:38:29

to the knee while lowering your pelvis

00:38:32

lower, back straight leg. And now we

00:38:35

lower our arms again, raise our shoulders back

00:38:37

and push our leg back, gently

00:38:42

bend our knees and sit smoothly in the

00:38:45

child’s pose. Now we rest, we exhale, a

00:38:48

wonderful feat. exhale well and again with a

00:38:52

round back we rise up,

00:38:54

rests with our feet, push ourselves into

00:38:57

Mordo dog, lower our head down and try

00:39:00

to stretch out. Now put your legs

00:39:02

together so that your feet are together in the center

00:39:05

and lifting your right leg, we make a Circle

00:39:08

with the knee forward forward, the right knee

00:39:11

makes a Circle Forward forward forward forward

00:39:16

and forward and now let's do a circle with the hip

00:39:19

back back back back back and back

00:39:26

put your right foot on the mat move your legs a little push

00:39:29

yourself with your hands

00:39:32

exhale and now pull your left leg

00:39:35

knee forward push yourself with your hands

00:39:38

lower your head relax your neck

00:39:41

only the left leg moves the knee pull forward

00:39:45

circle circle circle stopped And now

00:39:49

Circle with the hip back back back back

00:39:53

raise the knee Circle we work and

00:39:57

Now we lower the foot onto the mat, gently

00:40:00

bend the knees and smoothly sit down in

00:40:02

child’s pose, lower the head again, stretch out

00:40:06

and exhale and again smoothly

00:40:09

rise up, the most important thing is

00:40:10

to move until we rest rests with your

00:40:13

feet, stretching your legs back, going into

00:40:17

plank. Well, now we’ll do a few more

00:40:19

movements, pushing ourselves with our hands, smoothly

00:40:21

moving into downward-facing dog, smoothly pushing

00:40:25

ourselves forward, lowering our hips and raising our

00:40:28

head, looking up, upward-facing dog,

00:40:31

again pushing ourselves with our hands, moving into

00:40:35

downward-facing dog, smoothly pulling ourselves

00:40:39

forward, lowering our hips, the dog is bent with its

00:40:42

muzzle up and once again we push ourselves with our

00:40:45

hands, we lower our heads, we stretch and

00:40:49

smoothly stretch forward, the dog is muzzle up,

00:40:52

beautiful asna is powerful and again we smoothly

00:40:56

sank down and smoothly

00:40:59

stretched forward and now Try it

00:41:02

Who wants to stretch the feet a little more difficult

00:41:05

and bend harder look up

00:41:08

breathe, breathe And now again, rest your pelvis

00:41:12

first on the plank, here the back works well

00:41:15

from the lower position, we rose

00:41:17

up And now, pushing ourselves with our hands,

00:41:20

we went into downward-facing dog Well, now

00:41:22

we’ll make a dancing dog, bending the knee and

00:41:26

directing it inward dancing dog

00:41:29

here is a small twist again, a cool

00:41:32

movement pull the knee to the center perfectly

00:41:35

Well, now let's do another variation of the

00:41:38

dancing dog hips to the right and left

00:41:41

to the right and left to the right and left to the right and

00:41:47

left and again to the right and left And now we

00:41:50

push ourselves with our hands and move on

00:41:53

again we go into the plank knee pull

00:41:56

forward pushing ourselves with our hands we raise our leg

00:41:59

up and once again stretch forward and gently

00:42:04

lift our leg we go upstairs once again

00:42:06

we pull our body weight on our hands and lift our leg with our

00:42:10

head down we stretch and again

00:42:13

pull our right leg forward and gently

00:42:16

lift it we go into asna Now we pushed

00:42:19

ourselves with our hands, lowered our head and remained

00:42:22

downward-facing dogs,

00:42:25

we raise our left leg,

00:42:27

we try to stretch And now we go

00:42:30

forward on our hands, pushing our leg, we go

00:42:33

up again, we stretch forward and gently raise our

00:42:37

leg, we stretch forward, our body weight and

00:42:42

gently raise our leg, we stretch

00:42:45

forward again and gently raise our leg, and the

00:42:48

last movement we stretch forward and

00:42:51

lift leg Now

00:42:53

put your leg on the mat again Push yourself with your

00:42:55

hands lower your head stretch your body

00:42:59

and gently lower your knees smoothly Sit in

00:43:02

child's pose now Now let's rest let's

00:43:06

exhale beautifully exhale Well done exhale and

00:43:10

gently rise up now push

00:43:13

your pelvis down hips down your arms

00:43:17

where your

00:43:18

shoulders are and raising our shoulders up we go into a

00:43:21

cobra bend over and look up

00:43:24

here we have two options if we

00:43:27

can straighten our arms to the end bend our

00:43:29

elbows but it is important to lower our shoulders open our

00:43:32

chest and look up if we can

00:43:35

stretch our arms out perfectly we continue

00:43:37

to bend over look up and as we exhale

00:43:41

we lower Down But now we go

00:43:43

up and immediately look at the right or

00:43:47

left foot, go down and immediately

00:43:51

turn around, exhale, lower the head, and while

00:43:55

inhaling we rise, open

00:43:57

the head, exhale and immediately go into a

00:44:01

twist, exhale and immediately go into a twist,

00:44:06

exhale again and go into a twist And the last

00:44:10

movement exhale and go into a twist And now they

00:44:13

lay on their stomach, pulled their hands forward,

00:44:16

took themselves by the shins, lowered their head,

00:44:19

took a breath and gently rose up,

00:44:23

rose, and stretched the bow pose. Where again the back

00:44:26

works great, but here it is important

00:44:29

to tear off the chest and raise the shoulders.

00:44:32

We literally touch part of the stomach as high as possible.

00:44:36

and gently lowering our legs, we lower our head, our

00:44:39

hands do not

00:44:41

open again, we gently rise

00:44:43

up, we stretched our arms and legs,

00:44:46

looked up and gently sank

00:44:49

down. And the last movement raised our arms and

00:44:53

legs up, bent and gently

00:44:56

sank down, now our arms and legs

00:44:58

open our arms, pull forward and make

00:45:01

another beautiful lahas ponchi lowered

00:45:05

the head rested while inhaling raised the arms and

00:45:09

legs fixed in this position arms are raised

00:45:12

as high as possible here

00:45:14

our back is well strengthened our legs are pulled back

00:45:17

Hands forward and smoothly lower down

00:45:21

again together with me we rise our arms

00:45:24

pull up our legs are raised and smoothly

00:45:27

gently lower down again while inhaling,

00:45:30

we raise our arms and legs, we rise again, we

00:45:33

raise our arms As high as possible and smoothly

00:45:36

lower ourselves down until we rest and gently

00:45:39

raising our body again, our arms stretched

00:45:43

and gently sank down beautifully,

00:45:46

now we bend our arms While we are still moving,

00:45:48

pushing ourselves, we lower our pelvis onto our heels arms

00:45:52

extended forward and exhaled.

00:45:55

Now we rise again into the pose

00:45:57

with our feet and pushing ourselves with our hands, we go

00:46:01

into downward-facing dog, gently moving

00:46:04

our hands to our feet, place our hands as

00:46:07

close as possible, tilt your head down,

00:46:11

exhale from the round back, vertebra by

00:46:14

vertebrae, we rise up,

00:46:16

now the legs we put our hands together as we inhale,

00:46:19

raise our hands and gather our palms above our

00:46:21

heads, lower our hands in namaste,

00:46:24

close our eyes and seconds We stand with you

00:46:28

in the main hatha yoga asana in tadas,

00:46:32

here it is important to stretch your stomach, pick up your

00:46:34

buttocks, open your elbows to the sides, close

00:46:37

your eyes and take a few deep

00:46:40

breaths and

00:46:41

exhalations while standing in this position, our posture is

00:46:44

leveled, our

00:46:47

nervous system is balanced,

00:46:49

our breathing is restored. And

00:46:52

now we open our eyes smoothly, gently

00:46:55

beautifully raise our arms up and

00:46:58

open our arms through the sides down

00:47:00

beautifully. Now we turn our

00:47:03

face towards me and continue to perform asanas, we will

00:47:05

now perform a bunch of balances

00:47:10

We stand on our right leg balance - this is an

00:47:12

important Asan for us We stand on our right

00:47:14

leg and raise our left heel,

00:47:22

rest our hands on the sides up,

00:47:26

raise our chin and remain in this

00:47:28

position, tree pose, basic balance,

00:47:31

very beautiful hands, try to keep

00:47:33

straight, open your palms up,

00:47:35

raise your hands to your ears and we collect our palms

00:47:38

above our heads in balances, it is very important to

00:47:42

concentrate our attention, we try to

00:47:45

connect our palms, you can make mudra, mudra of

00:47:47

strength, by connecting the index and

00:47:51

thumb, mudra of strength, stand, stand, balance,

00:47:55

the most important thing is balance for it. Now

00:47:58

we open our arms to the sides, raise

00:48:00

our chin and try to turn our head towards the

00:48:03

supporting leg to the left. breathe, breathe,

00:48:08

breathe Now we turn our Head

00:48:10

straight, turn our palms down and

00:48:12

try to lean forward, lower our

00:48:15

shoulders to the horizontal, it is important to move in simple

00:48:18

balances, lower our shoulders with our hands, stretch

00:48:21

to the sides and smoothly

00:48:24

rise up, stretching Now

00:48:27

we lower one hand onto the thigh,

00:48:29

raise the other one and try to gently bend to the

00:48:32

side tilt in balance, perfectly raise your

00:48:37

shoulders, open your arms to the sides,

00:48:39

inhale and Now let's try to turn around,

00:48:42

do a twist in balance, turn around

00:48:45

and gently turn towards me again,

00:48:48

raise your left leg, raise your arms

00:48:51

up, stay in the next balance and

00:48:54

try to close your eyes in this position for

00:48:57

a few seconds, open your eyes we

00:49:00

continue to balance, inhale as we

00:49:02

exhale, lower our shoulders down and move into the

00:49:05

next balance, warrior pose virab khadra

00:49:08

on three legs, raise our

00:49:11

arms, shoulders, and arms out to the horizontal, stretch our shoulders, and

00:49:14

lower them to the horizontal, too.

00:49:16

Now we smoothly move upward, lower

00:49:19

the heel onto the thigh, open the knee and,

00:49:22

squatting, go into another balance:

00:49:24

lean forward, lower the shoulders to

00:49:27

the horizontal, exhale gently,

00:49:30

rise up, raise the leg, and now the

00:49:34

right leg

00:49:42

clasps the palms and immediately from this

00:49:46

position we go up the mountain of Danu, lower the

00:49:49

elbow onto the knee,

00:49:54

rounding the leg. Hands in the mountain of Dasa and

00:49:58

try to move again,

00:50:00

lean forward. Hands in the mountain of Dasa.

00:50:03

we pull forward and pull the leg back hadras

00:50:06

pose war Now we gently rise,

00:50:10

lower the leg and open our arms Now

00:50:13

now shake the supporting leg because the

00:50:15

leg strained very well yes

00:50:18

Balance when we move and perform their

00:50:20

ligaments we develop strength

00:50:22

endurance Now we get up on the other

00:50:24

leg I hope you all didn’t succeed,

00:50:26

don’t worry, the most important thing is to

00:50:28

move, let’s try the training for this And

00:50:30

it’s given for us to try. Now we stand

00:50:32

on the other leg, raise our leg,

00:50:41

resting in this position, breathe.

00:50:44

Now we open our palms up and smoothly

00:50:46

raise our hands to our ears, we try

00:50:48

to stretch out here we can make mudra

00:50:51

mudra of strength by connecting the index and

00:50:54

thumb stretch out breathe

00:50:57

breathe it is very important to stand balance

00:51:01

Now we open our arms to the side,

00:51:03

raise our chin and smoothly

00:51:05

turn our head in the other direction

00:51:07

towards the supporting leg now to the left

00:51:09

side and now open we turn our

00:51:12

head opening our palms down and gently

00:51:16

go into tilt lower the shoulders try

00:51:19

to push the pelvis back the supporting leg is straight

00:51:22

here the back stretches well and gently

00:51:25

smoothly rise up do not lose

00:51:27

balance lower one hand on the

00:51:29

other thigh lift up and lean to the

00:51:32

side move in balance tilt gently

00:51:35

raise the shoulders arms open to the sides

00:51:37

and try to turn the shoulders turn

00:51:41

sideways Now they turned back to face

00:51:43

me raised their knee raised their hands

00:51:46

take a breath, stay in this balance and for

00:51:50

a few seconds try to close our eyes

00:51:53

well eyes open open my arms to the

00:51:56

sides immediately push the legs and go

00:51:59

into virab hadras Well into the warrior pose Well

00:52:03

pull the leg toe pull ourselves, arms to

00:52:05

the sides, inhale Now, again

00:52:08

rising up, open our arms,

00:52:11

lift up, open the thigh, heel

00:52:14

onto the knee, foot onto the knee and lean

00:52:16

forward, go into another balance, squat

00:52:19

on the supporting leg well and

00:52:23

rise again, raise the leg and now clasp the shin with the leg,

00:52:27

squat down, our left supporting left

00:52:32

hand from below, we collect our palms, we try to

00:52:36

collect them and, as we exhale, we lower ourselves into the

00:52:39

next balance, ruda asana, we stand, we stand, we

00:52:41

stand, we pull our elbows to the knee. Now we

00:52:45

rise, we try to raise our leg,

00:52:48

until we open and push our leg back, we

00:52:52

lower our shoulders and arms, we pull forward, we breathe,

00:52:56

we breathe, warrior pose with garudasana with hands in

00:52:59

ruda asana And now we gently raise our

00:53:02

shoulders, lower our legs and open our arms.

00:53:05

Bravo, we need to enjoy the fact

00:53:07

that we can do balance with

00:53:08

balance, move. Well, now let’s do the

00:53:11

next movement, legs together, arms

00:53:13

lowered, look straight as we inhale,

00:53:16

lift our arms up, stretch with pleasure,

00:53:18

and on exhale, open your arms through

00:53:21

the sides, palms down, place them in front of

00:53:23

you, lower your head and smoothly lift your

00:53:27

heels. Now we pull our head to our knees,

00:53:29

try to pull ourselves up, exhale,

00:53:32

pull our head to our knees, raise our heels as

00:53:36

high as possible. Now we lower our heels and with a

00:53:39

round back, vertebra by vertebrae,

00:53:42

we rise up again. as you inhale,

00:53:45

raise your arms up, look at your hands, stretch them

00:53:48

out, as you exhale, bend your

00:53:51

arms forward, put your hands on the mat, lower your head

00:53:54

again, raise your heels and squat, open your knees to the

00:53:58

sides, lower your pelvis,

00:54:01

pull your pelvis toward your feet, gently raise your shoulders, take

00:54:05

your time, open your arms to the sides and

00:54:08

remain in this position again,

00:54:09

beautiful balance, open your palms,

00:54:12

raise them and collect your palms above your

00:54:14

head and try to stay in this

00:54:16

balance, breathe, breathe, breathe, opening your arms

00:54:21

down from the sides, try with

00:54:24

me to turn to the right

00:54:26

and softly to the left, turn to one

00:54:31

side and the other again, super just

00:54:34

perfectly stopped, lowered your hands and

00:54:39

pushed the pelvis was pulled up again, the head

00:54:41

was pulled up to the knees and with a round back,

00:54:44

vertebra by vertebrae rose up. But

00:54:48

now, while inhaling, we raised our arms,

00:54:50

stretched and gently lifted ourselves onto our toes,

00:54:55

raising our heels, we remain in this position

00:54:57

again, balance and close our eyes, we try to

00:55:00

stand, don’t lower your heels, don’t

00:55:02

step your feet And now we have

00:55:05

opened our eyes, stand, stand, lower our heels and

00:55:09

lower our arms great. Now we

00:55:11

have done all the balances for today,

00:55:14

but we will do a few more asons at the top,

00:55:16

open our legs so that they are

00:55:18

almost a meter wide, heels inward,

00:55:20

toes outward, while inhaling, raise our

00:55:23

arms up, stretch them out, and exhale,

00:55:25

go into the temple pose, breathe, and now we

00:55:28

move, rise, inhale, exhale, lower down

00:55:31

again, inhale, exhale,

00:55:35

down, and now we raised our hands, gathered them in

00:55:38

namaste, and stretching our arms, we lower ourselves down, inhale, we rise, we

00:55:43

lower our hands,

00:55:47

exhale gently, inhale, and exhale smoothly. Inhale, exhale,

00:55:56

inhale, and now we exhale and lower our hands

00:56:00

in namaste, try to sit,

00:56:03

raise your shoulders, don’t lean forward,

00:56:05

try to stretch out. And now we

00:56:07

move smoothly to the right and left, right and

00:56:12

left, right and left, a few more such

00:56:17

movements. And now we stopped,

00:56:19

pushed our legs a little, and pushed

00:56:21

ourselves upward, turned around heels outward,

00:56:24

toes inward, took a breath and as you exhaled,

00:56:27

leaned forward, lowered your head,

00:56:30

stretched your arms, exhaled, and

00:56:33

with a round back, vertebra by vertebrae

00:56:36

rose up beautifully. Well, now

00:56:38

again, legs open wide, arms to the

00:56:41

sides, and as you exhale, lean forward with me

00:56:43

shoulders. Try to lower them to

00:56:45

the horizontal. with your hands, pull exactly to the

00:56:47

side and look forward, and now with the

00:56:49

opposite hand we reach for the foot,

00:56:52

opening our hand while looking up.

00:56:55

Try if you want to put your hand

00:56:57

on your hip and shoulder. Push even harder,

00:57:00

breathe in and out. Open your

00:57:03

hand up and gently rise, raise your

00:57:07

shoulders, take a breath. As you exhale,

00:57:10

bend forward with your arms, pull straight to the

00:57:12

side, lower your shoulders to the horizontal,

00:57:14

now with your hand, reach for the opposite

00:57:17

foot and, opening your shoulder, pull your hand back.

00:57:20

Try to put your hand on your thigh and

00:57:23

stay in this position, look

00:57:25

up and

00:57:26

breathe. But now, opening your hand up, we

00:57:29

smoothly rise again and we stretch our

00:57:33

arms, we collect our fingers behind our backs in a lock,

00:57:36

we stretch them back, we inhale as we

00:57:39

exhale, we try to lean forward and

00:57:41

pull our hands to the floor, don’t rush, it’s

00:57:45

important for us to lower ourselves and pull our hands to the floor,

00:57:48

we exhale, exhale, and smoothly gently

00:57:53

rise up, and now open your legs with your

00:57:56

toes wide open a little to

00:57:58

the sides, heels inward and we will make the

00:58:00

next movement, lean forward,

00:58:02

lower the head, hands, pull the tilt towards you

00:58:07

and gently rise up, now we go

00:58:10

to the other side, lower the head, lift the hands, and

00:58:13

smoothly inhale upward once

00:58:16

again, bend forward, lower the head,

00:58:20

raise the hands, and smoothly upward and again

00:58:23

we lower ourselves to the left side and smoothly

00:58:27

rise up. Well, we do the final

00:58:30

asna, we collect our legs in a herringbone pattern. We stand so

00:58:33

that our legs are together, we push our shoulders

00:58:35

back, we collect our shoulder blades, we inhale and as

00:58:38

we exhale, we bend forward with our head, we pull our

00:58:41

hands to our knees, we pull behind us, we try to

00:58:43

bend over as low as possible and smoothly and

00:58:47

gently rise up great,

00:58:49

now we turn everything sideways, we will

00:58:52

move towards the end of our practice,

00:58:53

we lower ourselves onto the mat through one knee,

00:58:56

stretch our legs forward and smoothly, vertebra

00:58:59

by vertebra, lie on our back, open our

00:59:02

arms with palms facing up, lie on our back,

00:59:06

close our eyes and perform

00:59:09

our last asana, shavasana, I wish you all

00:59:11

wonderful things of the day May great luck accompany you in

00:59:14

all your endeavors and I will be

00:59:16

waiting for you at our next practice on

00:59:19

our broadcast, always yours and with

00:59:25

you

00:59:33

Lord prare

00:59:35

me

00:59:39

to

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