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Video tags
Subtitles
Russian
00:00:01
namaste my name is Elena Maloy and this is the00:00:05
first video from the new series of yoga for00:00:08
beginners, suitable for those who want to00:00:11
get acquainted with yoga, start learning00:00:14
what asanas and types of breathing there are, and00:00:16
also if you are already practicing, these videos00:00:19
are perfect when you don’t have the strength00:00:21
to do anything - then it’s more intense when00:00:24
you want to work out in pleasure,00:00:26
return to the base and walk again from the00:00:28
construction site, so join in too,00:00:32
if you are starting and you have00:00:34
any health problems,00:00:36
be sure to consult a doctor before00:00:38
starting any yoga classes, sports, and so00:00:41
on if you have a lot of questions and00:00:44
you just have no idea what to do,00:00:46
where to run, where to start, go to00:00:48
knife classes with an instructor in the city00:00:51
where you live to get this00:00:53
base so that only then you can00:00:55
take care of the house, and of course,00:00:59
listen very carefully to your body, never00:01:02
to the driver, not what benefit to pain, the00:01:04
body always knows better than our mind when to00:01:07
stop and learn to listen00:01:10
exactly to the signals of your body, but we will00:01:14
begin, sit comfortably with your00:01:16
legs crossed and keep your back straight if this is00:01:20
difficult now, if your knees are high or00:01:22
your back is hunched, take a pillow, sit00:01:26
on it to lift the pelvis is above the level of the00:01:29
mat and then it will be easier and if00:01:33
not at all somehow lean your back against the00:01:36
wall to align your00:01:40
spine with a straight spine00:01:42
in almost all asanas and we always00:01:44
work on00:01:46
opinions, sit down comfortably with your hands, take I00:01:49
’m good and move them back, feel00:01:52
these ischial bones mounds and00:01:54
distributed the weight evenly on them,00:01:57
now you can even close your eyes, we find00:02:00
the vertical from our tailbone from the sacrum00:02:04
to the crown and00:02:06
see if this line is straight and it is00:02:10
constantly stretching, that is, mentally00:02:13
we stretch out with each breath and try a little00:02:17
more to00:02:18
always grow up with the crown00:02:26
to get more additionally, a00:02:29
small space between the vertebrae00:02:32
so that the spine is healthy so that00:02:35
nutrition reaches there and00:02:37
almost all of these practices will be at a00:02:41
more dynamic pace because we00:02:44
need dynamics for the mobility of our00:02:47
spinal joints to establish00:02:51
blood circulation, oxygenation so that we00:02:53
breathe deeply, all tissue cells00:02:56
receive nutrition let's now close our00:03:00
eyes,00:03:02
straighten our back, relax our face, relax our00:03:06
shoulders,00:03:08
slightly pull our stomach00:03:11
inwards and just feel the pose,00:03:15
feel this asana00:03:21
[music] [00:03:26
music]00:03:30
now pay attention to your breathing00:03:35
[music]00:03:38
how the air enters the nose00:03:43
[music]00:03:45
gently passes00:03:48
through the throat goes into the lungs and00:03:53
then back00:03:57
[music]00:04:03
but00:04:05
[music]00:04:08
and on the next inhalation, try to00:04:11
inhale more with your stomach, inflate it slightly as you00:04:14
inhale and00:04:17
[music] deflate the air a little through the navel of the00:04:19
spine as you exhale, as you inhale,00:04:27
gently inflate your belly a little as you exhale,00:04:31
deflate00:04:34
here the abdominal muscles are connected, we00:04:39
gradually activate them, involve them in00:04:42
breathing work, the00:04:47
back is straight, the shoulders are relaxed00:04:53
[music]00:04:59
now again, while inhaling, we will try to00:05:03
inhale a little to fill the stomach and00:05:06
also so that the air passes into the middle00:05:09
part of the torso where our ribs and ribs00:05:12
gently move to the side and as we exhale the00:05:15
ribs return to their place and then the00:05:18
stomach smoothly inwards it's all one00:05:21
movement inhale live00:05:24
ribs00:05:27
exhale ribs live inhale00:05:31
belly00:05:35
ribs00:05:37
[music]00:05:38
exhale ribs live together continue to00:05:43
observe and breathe in this way00:05:48
gradually00:05:50
stretching exhalation00:05:57
stretched exhalation leads to a deeper00:06:00
inhalation00:06:05
[music]00:06:09
and the final third stage we00:06:13
inflate the stomach, straighten the chest and the00:06:16
air passes to the very top of our00:06:19
lungs, the collarbones even slightly rise,00:06:23
but not the shoulders, the shoulders do not move, but simply the00:06:26
body itself is stretched even more from the00:06:29
volume of air and as we exhale, the collarbones lower, the00:06:34
chest and stomach return to normal00:06:37
pulls inward in00:06:40
one smooth movement inhale belly ribs of the00:06:46
clavicle00:06:47
exhale of the clavicle ribs belly breathe00:06:56
[music]00:07:00
breathing is deep but comfortable00:07:06
and00:07:09
observe the full yogic breathing the00:07:15
deepest basic breathing that00:07:19
we use we try in all practice00:07:23
and00:07:24
also at the moment when we need to00:07:27
calm down00:07:29
relax00:07:36
Yiddish we00:07:43
gradually finish00:07:48
and let00:07:50
’s start practicing asanas,00:07:53
if your legs are tired, then we’ll just00:07:56
change the pose, let’s start on the heels,00:08:01
first stretch out one leg, stretch the00:08:04
ankle, then the other and00:08:08
[music]00:08:12
I’m good for the heels, stretch our arms00:08:16
forward,00:08:17
take a breath, rise up a little,00:08:20
try to reach the knees with the lower ribs00:08:22
and exhale we lower ourselves and00:08:27
repeat twice more inhale00:08:30
[music]00:08:31
stretch out exhale00:08:34
if you can’t reach your heels it’s very difficult00:08:37
take the same pillow and place it between the00:08:40
buttocks and heels00:08:42
at first inhale00:08:46
and exhale will help and now with your fingers we stretch00:08:50
forward on our arms and with our pelvis we stretch back00:08:55
we stretch00:08:57
the spine00:09:01
we try to breathe deeply with full00:09:04
yogic breathing, inhale the belly of the00:09:11
collarbone ribs and00:09:13
exhale the collarbone of the ribs of the belly and from here we gently00:09:19
push ourselves up and forward,00:09:22
move into the cat pose and00:09:25
return back again inhale00:09:28
support the palms of the knees exhale back00:09:35
two more times00:09:44
we return to the cat you can now00:09:48
place your toes on the floor if at the00:09:52
same time there is pain on the knees, a soft towel under the00:09:54
knees and the right hand forward, inhale with the hand, they00:09:58
stretched out and this time the stomach was pulled inward, exhale, the stomach00:10:02
remained taut, the left00:10:06
arm, inhale,00:10:09
exhale, the right back in a00:10:12
neutral position,00:10:15
the left and00:10:19
again the right00:10:24
left00:10:27
now back, the right leg stretched the leg00:10:31
as if we want to pull it out a little from the00:10:34
pelvis, lower the left, try00:10:39
not to repaint the back, lower the right,00:10:43
inhale, exhale,00:10:47
left00:10:51
and right again,00:10:57
or let's00:10:59
go into balance, right arm forward and left leg00:11:03
back,00:11:05
hold and stretch this diagonal00:11:08
with your hand, stretch forward with your leg, back, belly,00:11:12
pull up your navel goes to the spine and00:11:16
now find the pelvic floor muscles, that00:11:20
is, the genital muscles and slightly contract them00:11:23
and pull them up towards the navel slightly so we00:11:27
will begin to study00:11:29
mola bandha the pelvic floor muscles which00:11:33
help us in many asanas00:11:36
now lowered the left hand forward the right leg00:11:39
back the00:11:41
stomach the navel inside the pelvic muscles bottom of00:11:45
mula bandha we continue to breathe deeply we00:11:51
maintain balance if it is lost, it’s not00:11:53
scary, we just continue to00:11:56
try00:11:58
lowered00:12:00
we keep the abdominal and genital muscles in00:12:04
good shape and now gently bend our00:12:06
elbows, go back, lift our head slightly with the crown of our head,00:12:10
stretch to the top, don’t bend, and00:12:13
at the same time, gently look at the cervical region00:12:17
how we do this by pushing the chest forward,00:12:20
belly inward and deflection, erasing sit00:12:23
in the middle part of the back, they are in the lower back and as we00:12:26
exhale, round the back, chin goes to the chest and pelvic floor, tucked00:12:32
belly inward and00:12:35
inhale again,00:12:37
imagine that a00:12:40
huge inflatable ball is placed on our back and we00:12:43
exactly along the line of this ball, we try to00:12:46
stretch out and00:12:49
exhale, the stomach is pulled up, the00:12:53
elbows go slightly to the side, inhale the chest00:12:57
forward, elbows back,00:13:00
exhale, elbows to the side, chest00:13:03
chin, we00:13:05
continue to synchronize the movement with the00:13:09
breathing00:13:15
at the top, every time we remember about the00:13:18
big balloon and00:13:20
stretch the spine along it, so as not to break it00:13:23
in the lower back and do not wring00:13:26
in the cervical region,00:13:30
excellent and once again inhale, exhale,00:13:39
neutral position of the back, inhale00:13:42
and try to lift the knees off the floor, the back is00:13:46
straight, the stomach is pulled up, the pelvic floor is included00:13:49
in the work and we lower the knees, inhale as we00:13:54
exhale, we lift up, we turn on the work from the00:13:58
abdomen of the entire abs,00:14:01
inhale lowered,00:14:03
exhale with effort we00:14:09
inhale and exhale one more time and now00:14:14
we push the pelvis back with our hands,00:14:16
we push ourselves back and the00:14:19
buttocks go back diagonally with our belly resting on our00:14:23
hips, this is important, we00:14:26
leave our back absolutely flat and we’re back00:14:29
again, we’ll do the cat again, the problem is a lasso00:14:32
for deflection, soft inhale00:14:35
as you exhale, we go back belly to hips00:14:42
returned to Lenin pl inhale bend00:14:46
elbows back pelvic floor pulled up in00:14:50
exhale pelvic floor pulled00:14:53
belly to thighs three more times in its own00:14:56
rhythm00:15:02
breathing deep but comfortable and00:15:18
excellent and00:15:19
return knees to the floor00:15:22
cross shins push ourselves back and00:15:26
sit down straight legs crossed buttocks00:15:31
back felt ischial tuberosities00:15:34
hands up inhale and thoroughly twirl your00:15:40
wrists with your00:15:42
fists and relax00:15:46
the notes if your wrists get tired with these00:15:50
asanas when we do the cat by Dallas we00:15:53
need to strengthen our wrists I00:15:56
have a video on the channel we00:15:58
stretch our fingers up and now00:16:00
we straighten our arms to the sides with our palm away from00:16:03
ourselves and push like as if there were two walls,00:16:06
stretch your back and00:16:10
fingers down with the back of your hand away00:16:12
from you,00:16:19
now palms up,00:16:22
scroll your palms up again, but already00:16:24
at 360, inhale,00:16:29
exhale, back at the same time evenly and inhale,00:16:33
tighten the stomach, exhale,00:16:37
inhale00:16:39
if it, raise your hands up again,00:16:43
intertwine your fingers with your palms at the ceiling,00:16:46
do a twist when inhaling, it’s not so00:16:50
easy, we try to turn on all the muscles of00:16:52
our torso; when inhaling, gently, as far as00:16:56
possible, we turn to the right, when we00:17:10
exhale, to the center;00:17:34
hands00:17:38
relaxed shoulders and00:17:44
now stretch the right leg forward00:17:50
a little relaxed shook the00:17:54
left leg forward00:17:56
relaxed shook00:18:00
directed the buttocks back felt the00:18:03
ischial tuberosities and fully straightened the00:18:06
back of the foot towards ourselves and we will try to activate00:18:12
our quadriceps so that the heels come off the mat directly00:18:17
if at the same time you feel that your00:18:20
back is rounded, you fall back00:18:23
then it’s time to take the pad again and sit00:18:26
on it, it’s very important for us to learn how to first00:18:30
straighten your back in such positions and00:18:32
then move on to tilting your arms up00:18:35
again intertwined your fingers with your palms on the00:18:38
ceiling and like this we hold your00:18:41
back straight your heels on the weight of your legs are active and00:18:45
we tighten the pelvic but also the stomach inwards,00:18:50
we watch behind the back behind the lower back, she is00:18:53
now very involved in the work,00:18:57
if you are not sure about the correct position or position,00:19:00
take a picture of yourself on the phone and00:19:02
check later and00:19:05
relax, lower your legs to the floor, arms00:19:09
forward and gently lean forward00:19:12
a little and learn to turn00:19:14
in the pelvis this is the most00:19:18
important thing that we need to do with anyone on a00:19:20
horse, not at the expense of the lower back, if you00:19:24
start learning to bend over with a round00:19:26
back, you can very soon damage the00:19:28
spine,00:19:29
no one needs hernias, and so on,00:19:32
so I’m good to go back and bend at00:19:37
the hips, put our hands on these bends and00:19:39
when bending over we feel how the stomach goes to00:19:42
the hips and this place contracts, but if00:19:46
you round your back then you go into an00:19:48
inclination and don’t feel that you are squeezing your hand with00:19:51
your work, so here we learn to00:19:56
stretch and bend precisely at the00:19:59
hip back, you can use a00:20:02
strap for in order to help ourselves and at the00:20:06
same time we do not tear ourselves and do not forcibly00:20:09
bend ourselves over, but such soft pulsating00:20:12
movements so that we can just feel how the00:20:15
back surface of the legs and the back are00:20:19
fine and bend the knees,00:20:22
take a breath and as you exhale, gently00:20:26
separate the thighs and relax the00:20:29
back out of00:20:31
habit00:20:32
when the body is still tight,00:20:36
even here the lower back can get tired from the exercise,00:20:39
so we give it a rest,00:20:45
Lesha,00:20:50
and try again, stretch the legs, arms00:20:55
up, this time you don’t have to intertwine them, try to stretch out,00:20:57
lift the heels00:21:00
off the floor00:21:02
Dundas, it’s called this pose, the stomach is pulled up, the00:21:07
pelvic floor is pulled up00:21:11
stretch your arms up, engage your whole body in the work, exhale,00:21:16
gently bend forward again, we00:21:19
don’t reach the feet a little, no problem,00:21:23
take hold of your shins, again, look where00:21:26
we are going through the bend 7, the stomach goes to the hips, we00:21:35
have reached a comfortable point when it doesn’t hurt,00:21:39
when you feel the00:21:42
foot working towards you,00:21:44
chest forward we pull the center of the chest00:21:48
up as if we are trying to00:21:51
get out of this asana into a backbend, then we definitely have a00:21:54
straight back and00:21:57
breathe here,00:22:02
no deep bends until you00:22:05
learn to bend at the hips, there’s00:22:08
simply no point in moving further00:22:16
and rise up, bend your knees, take a breath00:22:19
and00:22:21
split your thighs rest your back exhale00:22:31
[music]00:22:43
and let's once again stretch our legs, arms00:22:47
up, stretch out our back well,00:22:51
sit on the sciatic muscles on the tailbone, don't00:22:54
fall over,00:22:56
pelvic floor and belly are pulled up and00:23:01
heels on the fox,00:23:14
exhale, I'm good again, you can use your arms00:23:18
back, this will help you in bending and bending00:23:22
as much as possible00:23:25
stopped inhaling as if bending went exhaling a00:23:29
little deeper bent00:23:32
stopped inhaling again stretched out slightly00:23:36
in a tilt exhale and so several times00:23:40
gradually in dynamics in dynamics it is easier00:23:43
to feel this00:23:45
exhale and we constantly reach with the lower ribs00:23:48
towards the knees00:23:50
[music]00:23:52
feet towards ourselves and a soft fold to the00:23:56
fold It’s not scary at all, the main thing is that the00:24:00
back00:24:03
is straight, the stomach is pulled up, abandoned by the animal, it also00:24:06
helps to stretch the spine00:24:19
and rise, bend your knees, inhale,00:24:24
relax your back, exhale [00:24:29
music]00:24:36
and gently rise, begin to00:24:39
lay on the floor, vertebra by00:24:41
vertebrae,00:24:45
feel your lower back pressed against the floor,00:24:48
belly inward,00:24:50
stretch your neck and00:24:54
tuck your knees towards your chest, gently00:24:58
roll from side to side, massage your00:25:01
back muscles,00:25:07
lower your left foot to the floor, right leg00:25:10
up,00:25:11
toes up,00:25:14
hands behind your head, inhale00:25:17
and as you exhale, try to00:25:21
raise your chest to your thigh, if your leg is00:25:25
straight and it doesn’t work, bend it00:25:27
back, inhale,00:25:31
press your lower back to half exhale and00:25:35
three more times00:25:38
we engage the torso muscles with the press,00:25:45
all these exercises are preparation for00:25:48
more complex ones and son and this is the base that00:25:51
should be good exactly for you and exhale00:25:55
a little delayed hold00:26:00
321 back apostille or right leg00:26:04
raise the left one00:26:07
stretch out your arms behind your head do inhale the lower back is pressed00:26:10
to the floor exhale00:26:13
pull the pelvic floor00:26:15
back00:26:18
up00:26:21
three more times the00:26:30
upper points pause and move the belly even deeper00:26:34
inward00:26:37
[music]00:26:39
perfectly lower the leg you can00:26:43
leave your hands behind your head or find the pelvis next to you00:26:45
and now vertebra by vertebra the lower back00:26:50
to the floor and then we begin to00:26:54
lift the tailbone, the sacrum, the spine and00:26:58
rise, as if into a00:27:01
bridge, this is setup and has a but here at the00:27:05
top point the weight goes to the shoulders and arms, the neck is00:27:08
relaxed and thrown out, and then00:27:12
vertebra by vertebra00:27:14
we return directly, feel each00:27:17
vertebra sometimes it is difficult because00:27:19
they are motionless and you feel that00:27:21
somewhere it turns out and where is Taras and you00:27:24
fall straight with an even vertebra of the spine00:27:26
on the ground, so our task is to restore their00:27:29
mobility inhale rise exhale descend00:27:34
and when we descend00:27:37
we try to slightly twist the tass pubic00:27:39
bone towards the navel and direct the tass00:27:42
towards the heels to stretch the lower back especially if00:27:44
you have pain in the lower back,00:27:47
inhale up,00:27:51
exhale, maybe I’ll make a separate video00:27:53
for lower back pain, write in the00:27:56
comments00:27:57
inhale when I do the link will be in the00:28:00
description00:28:03
lowered, exhale,00:28:05
stretch the tass to the heels,00:28:08
inhale again, this can be done every day00:28:12
and00:28:14
exhale perfectly,00:28:17
now the left foot is closer to to the center,00:28:20
raising the right leg again, inhale as you exhale,00:28:23
raise your00:28:26
torso again, you can stay here if it’s already00:28:29
difficult, if you want more, inhale, lower your00:28:33
right leg with your toes at eye level, exhale and00:28:36
lift and continue inhale, lower,00:28:40
exhale, raise, keep yourself00:28:43
high, shoulder blades not on the floor, if it00:28:46
works00:28:47
3 let's00:28:52
tighten the pelvic floor, navel, and spine two more times four times00:28:55
500:28:58
lowered the arms perfectly back, raise the00:29:03
left leg, we already feel the work of the press, inhale, rise, exhale00:29:10
and kick 5 times00:29:15
[music]00:29:29
lower the hands behind the head and immediately inhale, let's00:29:33
go vertebra by vertebra, raise00:29:36
this pelvis gang,00:29:39
exhale in00:29:41
this way towards the heels, pull up, down, up00:29:52
and hold the weight, again, shoulders, arms,00:29:57
neck, relaxed, not tight, buttocks,00:30:01
active, stomach, pulled up along with the pelvic floor,00:30:04
feet parallel to each other,00:30:07
knees do not fall apart, and we push00:30:11
ourselves up, while trying to make sure00:30:15
that the chest does not roll on the face of00:30:19
someone we pull ourselves up and not on ourselves00:30:23
deep breathing00:30:26
remember the belly00:30:29
ribs of the00:30:31
clavicle00:30:33
clavicle ribs of the stomach00:30:38
hold00:30:51
relaxed the neck and face00:30:58
slightly higher than the pelvis00:31:01
[music]00:31:04
and00:31:05
gently vertebra by vertebrae00:31:09
lowered the knees00:31:11
chest00:31:14
embraced rolls from side to side00:31:17
massage00:31:19
[music]00:31:27
place the feet on the floor next to the pelvis, feet00:31:31
together, arms outstretched to the sides,00:31:34
and now gently tilt your00:31:37
knees to the right, feet while on the floor,00:31:39
look to the left00:31:41
[music]00:31:42
return to the center,00:31:44
knees to the left, look to the right, inhale,00:31:49
exhale to the center, and so00:31:53
immerse yourself in this process several times, you will feel00:31:56
the body00:32:01
[music]00:32:33
great00:32:35
and now we stretch our legs,00:32:38
move your pelvis a little from side to00:32:42
side, this helps us relax the00:32:44
muscles around the spine, it also relieves00:32:47
pain, and especially after a working day in front of00:32:50
the computer,00:32:52
if lying like this is uncomfortable, the lower back hurts, it00:32:56
means there is some kind of tightness or00:32:59
some kind of curvature there we try to00:33:02
relax better and you can00:33:04
put a pillow under your knees, this will help in00:33:08
general, look for the most comfortable way,00:33:10
now rise on your elbows, grab your00:33:13
pelvis and try to00:33:16
stretch your spine and joints to lengthen them, lower yourself00:33:19
a little,00:33:20
hug yourself by the torso, pull00:33:24
yourself up, also in the area of the shoulder blades, take hold00:33:28
of yourself they pulled their head by the neck gently with00:33:33
love, carefully threw their neck out a little00:33:36
and laid their head on the floor, they00:33:40
tried to build themselves symmetrically,00:33:42
we can even look at your axis line,00:33:45
where is the right leg, where is the left, how is the00:33:48
head positioned, where is the right hand, where is00:33:51
the left, we00:33:52
built ourselves up symmetrically,00:33:55
took a deep breath and you00:33:59
can exhale through the mouth,00:34:02
completely relaxing several times00:34:11
[music]00:34:17
now the breathing is neutral,00:34:21
we don’t modify it in any way,00:34:25
let it just be,00:34:35
gradually begin to relax the whole body00:34:39
[music]00:34:41
first stop and00:34:48
then shins, relax the knees00:34:52
and hips,00:35:00
I codice the pelvic floor muscles,00:35:08
relax the lower back,00:35:13
middle back,00:35:17
upper00:35:22
relax abdominal muscles chest muscles chest00:35:31
muscles00:35:37
relax fingers palms00:35:43
forearm and shoulders00:35:52
relax neck muscles00:35:54
throat00:35:59
special attention to the face is00:36:04
always tightness is possible but we00:36:08
relax00:36:12
jaws00:36:14
tongue00:36:18
muscles around00:36:22
relax muscles around the nose00:36:27
muscles around the eyes00:36:32
cheeks00:36:37
between the eyebrows and forehead the00:36:42
whole face relaxed00:36:49
relax the scalp and ears00:37:00
and the whole body is relaxed,00:37:07
very calm and comfortable, we00:37:14
observe and00:37:17
relax00:37:19
a little more00:37:59
and00:38:00
now take a deep breath, exhale completely,00:38:11
slightly move your toes, take your time,00:38:18
then use your arms and legs,00:38:23
listen to your body, move00:38:26
as you want now,00:38:31
maybe knees, chest, maybe00:38:34
stretch your arms over your head and00:38:39
then we gently roll onto our right side00:38:43
and00:38:47
from there, slowly with our eyes closed, we can00:38:52
rise and sit in a comfortable position,00:38:57
if necessary, sit on a pillow,00:39:04
find the vertical00:39:07
sacrum, crown,00:39:10
stretch out00:39:20
and observe for a while,00:39:24
trying to compare the sensations what they00:39:27
were like before the start of practice, when we just00:39:32
started and00:39:36
what they are like now00:39:45
what is the emotional state00:39:51
mentally00:40:02
and00:40:03
I felt inner calm and00:40:06
stability00:40:17
relaxation and composure00:40:20
at the same time00:40:25
softness and firmness and00:40:31
integrity00:40:43
now internally smiled00:40:48
folding our hands in front of the chest00:40:51
slightly tilting our head towards our hands00:40:57
internally we thank00:41:00
ourselves our body the opportunity to do this00:41:05
practice00:41:12
we spread gratitude throughout the00:41:15
body into every cell and00:41:21
also outside the body,00:41:23
creating around ourselves a certain sphere00:41:26
of gratitude,00:41:29
calmness and joy,00:41:41
and00:41:42
we try to maintain this feeling throughout the00:41:46
whole day,00:41:52
our lesson is over, namaste,00:41:56
thank you very much, write in the00:41:59
comments how you felt, was there something00:42:02
difficult or were you not very successful in00:42:05
doing yoga breathing, how often your00:42:08
thoughts flew away or not, in general, write00:42:10
everything every next lesson there will be new00:42:14
classes along with a repetition of what we have00:42:17
already learned, we00:42:18
will gradually increase and increase the00:42:21
complexity but very gently so that the body00:42:25
gradually gets involved in the work,00:42:27
practice regularly, I00:42:30
will leave recommendations in the description on how you can do this00:42:34
do but with that I say goodbye to you00:42:36
thank you very much for making this00:42:39
video with me on bridges and00:42:43
ciao ciao00:42:46
[music]Description:
Серия "Йога для начинающих" все видео https://www.youtube.com/playlist?list=PLAxijwpkpJIt8TQNB74ru95AQnzxgb3Mb Рекомендации: 1. Слушайте тело, не занимайтесь через боль, не терпите неприятные ощущения ради достижения какой-то формы асаны 2. Заниматься можно как с утра, так и вечером, пробуйте варианты, анализируйте ощущения, выбирайте оптимальный вариант 3. Заниматься можно каждый день, через день или реже слушая тело. Не перегружайте тело, чрезмерные усилия создадут постоянное напряжение в мышцах, особенно, если вы часто пребываете в стрессе. Но также анализируйте моменты лени и нежелания заниматься вообще, что за этим? Возможно, нужен отдых, или попробовать другую активность 4. Вы можете повторять видео много раз, постоянно находя для себя новые более углубленные формы, все упражнения базовые, и гармонично подготавливают тело, делают его более сильным и гибким 5. Не рекомендуется во время менструации. Специальные видео для этих дней тут https://www.youtube.com/playlist?list=PLAxijwpkpJIukjx3zf5zYzrgImBz9EnL0 Уровни (условная классификация для упрощения навигации) А - начинающий с нуля А+ - начинающий В - уверенный начинающий/продолжащий В+ - продолжающий С - уверенный продолжающий C+ - продвинутый Мой Instagram: https://www.facebook.com/unsupportedbrowser Мои платные программы: ✅ Программа: Йога для НАЧИНАЮЩИХ "Путь к здоровью". О программе https://www.youtube.com/watch?v=2iJFuXOLT74 Приобрести программу https://yogamatic.ru/online-programs/7-urokov ✅ Программа: для Йога для СРЕДНЕГО УРОВНЯ "Йога в тебе" О программе https://www.youtube.com/watch?v=pboNFy7lork Приобрести программу https://yogamatic.ru/online-programs/yogavtebe ✅ Пособие "50 асан. Отстройка" https://yogamatic.ru/online-programs/malova-book ✅ Мои йога коврики отсюда https://yogamatic.ru/?tracking=Chilelavida Используйте код CHILE на скидку в 10% при покупке ковриков Обзоры на коврики и новинки https://www.youtube.com/watch?v=jDxhYGs7M38 ✅Приобрести программу Fit Week 7 тренировок + 3 бонусных видео + комплект фитнес-резинок 👉🏻 https://yogamatic.ru/online-programs/set-band-fitweek Если вам хочется сказать мне "спасибо" это можно сделать тут: paypal на почту [email protected] Благодарю! Музыка в видео: "Hang 9" by Marcelo Lecourt Это видео-демонстрация, не являющееся обучающим материалом. Рекомендуется заниматься любой физической активностью под руководством опытного инструктора присутствующего лично рядом Занимаясь дома уделяйте особое внимание своим ощущениям, с осторожностью выполняйте асаны. Перед занятиями проконсультируйтесь с врачом, при любых болях или неприятных ощущениях прекратите занятия. Если есть проблемы с позвоночником, дископатия, грыжи и т.д. обратитесь к йога терапевту в индивидуальном порядке Комплекс-демонстрация рассчитан на здорового человека не имеющего противопоказаний к занятиям спортом/йогой. Противопоказан при беременности Автор видео не несет ответственности за человека, практикующего в домашних условиях без наблюдения опытного инструктора.
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