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8 минут для спины/ Здоровая спина и красивая осанка/ Упражнения для спины

8 минут для спины/ Здоровая спина и красивая осанка/ Упражнения для спины

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Channel: Йога chilelavida Елена Малова

Флоу Йога за 30 минут | Женские Практики | Йога Вечером | Утренняя Йога chilelavida

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Channel: Йога chilelavida Елена Малова

силовая йога

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утренняя йога

хатха йога

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йога для спины

yoga

вечерняя йога

силоваяйога

00:00:02

Lena, you are on the channel of numbers of the form and today

00:00:05

for you a new practice for the average

00:00:07

level of power yoga, this will be quite

00:00:10

strong and full immersion, what does this

00:00:14

mean, this means that I will

00:00:16

speak as rarely as possible, that is, give some

00:00:19

instructions only in in certain cases, it’s so

00:00:22

easy to call the asana and those who

00:00:26

continue already, they can simply

00:00:28

follow me without looking at the screen so you

00:00:31

can dive deeper, be less

00:00:33

distracted and really enjoy

00:00:36

this sequence, if you are a

00:00:38

beginner, please watch

00:00:40

the video for beginners with all the

00:00:42

construction sites, I have a whole playlist

00:00:44

there are already a lot of practices, but also

00:00:46

just recently a new program for

00:00:49

beginners was released called the path to health,

00:00:51

it and me to those who take their first

00:00:54

steps on the mat, let's start,

00:00:56

go to the beginning of the mat, build up

00:00:59

tadasana,

00:01:00

twist the pelvis with the kneecap up

00:01:03

ban phe, open the chest when

00:01:06

this is the lower ribs inward, shoulders down

00:01:09

with the crown of the head, stretch up a few

00:01:13

deep breaths and exhalations,

00:01:25

remove all expectations, remember that we

00:01:29

respect our body, don’t try to do

00:01:32

something that is not yet available, push on, and I’m

00:01:35

running, so we just enjoy the

00:01:39

process and respect ourselves and our body, we’re in the

00:01:52

mood and now Let's do a little

00:01:55

joint gymnastics with our

00:01:56

palms together, let's do the following movements:

00:01:58

circular movements, now palms

00:02:09

on the shoulders and circular movements with the shoulders in

00:02:14

one direction to the other, now with the arms, circles in a

00:02:23

full circle forward,

00:02:37

inclined sides to the side,

00:02:50

hands on the knees, circular movements with the

00:02:53

knees in one direction and the other, and

00:03:03

now we just have to stretch the feet and the

00:03:06

toes have changed and I am returning to the

00:03:17

beginning of the mat and we are starting to begin

00:03:20

today, surya namaskara has been a long time ago

00:03:22

and we haven’t done it, let’s start slowly and then

00:03:27

we will slowly increase the pace of the narrow ones

00:03:30

left for inhalation knees bent

00:03:35

uttanasana exhale

00:03:39

ardha uttanasana inhale step back from x

00:03:45

mukha svanasana exhale [ __ ] hoc asana inhale

00:03:53

from the khomukha exhale repeat the inhale lanochka from the

00:04:03

khomukha exhale and inhale once again and exhale while

00:04:13

inhaling we step forward

00:04:14

ardha uttanasana knees bent

00:04:19

atanasa on exhalation

00:04:23

we rise up well then sana exhale

00:04:32

app has the same uttanasana ardha uttanasana

00:04:44

from the khomukha svanasana plank inhale knees

00:04:54

on the floor chaturanga exhale

00:05:00

upward-facing dog softly carefully inhale

00:05:04

downward-facing dog exhale here

00:05:09

contained

00:05:20

next doc step forward ardha

00:05:23

uttanasan uttanasan rose up lowered

00:05:36

hands again hands up uttanasan ardha uttanasan

00:05:49

from huu-haa shvanasan

00:05:57

inhale plank again from the knees chaturanga

00:06:05

urdhva mukha shvanasan from x mukha

00:06:11

svanasanu lingered observing the sensations

00:06:17

observing the breath

00:06:31

on the inhale forward ardha uttanasan exhale

00:06:38

uttanasanu

00:06:42

let's go up and then sana

00:06:50

again here

00:06:54

we have it

00:06:58

ardha uttanasanu immediately into the plank step

00:07:05

here inhale full chaturanga exhale urdhva

00:07:14

mukha svanasanu adho mukha svanasanu

00:07:20

lingered

00:07:28

pushing ourselves up heels to the floor

00:07:33

ban phe external rotation of the shoulders

00:07:42

step forward ardha uttanasana tilt

00:07:50

rose up and the arms down now

00:07:57

you can add jumps up arms

00:08:02

tilt

00:08:06

ardha uttanasana jump into the plank

00:08:13

held here inhale chaturanga exhale

00:08:21

arhamu x from the khomukha

00:08:27

several breaths

00:08:47

jumped forward moved forward here we are on

00:08:56

top lowered our arms jump at will at

00:09:03

once in chaturanga

00:09:05

ears stay on atanasa on ardha uttanasana

00:09:15

chaturanga ult khomukha

00:09:23

from hawk delayed

00:09:36

[laughter]

00:09:42

moved forward ardha uttanasan

00:09:48

atanasa na

00:09:52

raised their hands down and the final time the same thing

00:09:59

about 2 stas on

00:10:04

atanasa on ardha uttanasana

00:10:09

ca turanza muzzle up should be down

00:10:21

delayed

00:10:30

and now here we raised the right leg up,

00:10:37

inhale as we exhale, leg forward and slave at least

00:10:44

once, one arms up, inhale here, exhale, linger,

00:11:01

next exhale, arms down chaturanga, here's the

00:11:06

khomukha from the khomukha,

00:11:17

left leg up, forward, inhale peace bhadra

00:11:25

from the first hand up,

00:11:40

exhale chaturanga,

00:11:53

linger, let's

00:11:58

repeat virabhadrasana

00:12:00

right leg inhale up forward exhale and the

00:12:05

back heel halfway close the inhale

00:12:09

up and 1 on 1 up close the tass poison

00:12:12

bandhas active outer edge of the

00:12:17

back leg foot outward to try to

00:12:21

direct the south of the floor

00:12:29

on the exhale chaturanga

00:12:35

auto khomukha

00:12:39

from the khomukha the

00:12:46

same left up forward right

00:12:53

heel on pu virabhadrasana up

00:12:57

we linger, then we try to

00:12:59

close the

00:13:16

exhalation as much as possible chaturanga

00:13:20

murt khomukha

00:13:22

and from the hook

00:13:36

we move forward ardha uttanasana

00:13:40

inhale as if we were exhaling up we

00:13:50

linger tadasana you can close

00:13:56

your eyes observe your sensations is your

00:14:02

body warmed up well feel

00:14:08

your breath and begin the main practice

00:14:15

open your eyes as you inhale right knee

00:14:20

up as you exhale, throw the right leg

00:14:23

over the left, you can do a

00:14:27

full garuda yourself, that is,

00:14:30

wrap the leg a second time if it is not yet accessible, just

00:14:33

1 through the other hands, just sit down in front of you in

00:14:36

namaste,

00:14:38

stand

00:14:52

up, straighten the right leg back,

00:14:55

bend forward virabhadrasana 3

00:15:08

and go into virabhadrasana first with the

00:15:12

heel on the floor right hands up the

00:15:30

next inhalation and exhalation chaturanga jacket

00:15:37

mukha shvanasana from the khomukha we

00:15:42

don’t linger too long here

00:15:44

[music]

00:15:45

next dock jump forward

00:15:48

ardha uttanasana bend up lowered the

00:15:59

arms next inhale left leg up

00:16:07

twisted the left right leg sat in garuda

00:16:11

sana palms in front of you

00:16:29

rose inhale on exhalation virabhadrasana

00:16:33

3

00:16:46

left virabhadrasana first

00:17:07

next exhale chat rank from khomukha and from

00:17:16

hook

00:17:21

literally 2 inhalations and exhalations moved

00:17:25

forward ardha uttanasana uttanasana

00:17:34

went up and hands down

00:17:46

right knee up inhale garuda sana

00:17:51

exhale three cycles here

00:18:00

rose up inhale move right back

00:18:03

virabhadrasana three cycles here, the world of hadra

00:18:08

itself 3 and lowered both hands completely to the

00:18:13

floor, raise the right leg up, while doing this,

00:18:16

we do not open the tass that the leg could

00:18:18

rise higher to them, but on the contrary, with

00:18:21

the heel completely closed, we stretch up,

00:18:36

gently rise again into the third

00:18:39

virabhadrasana and left virabhadrasana

00:18:43

one briefly with the right on the floor from here

00:18:55

virabhadrasana 2 adjust

00:18:58

correctly

00:19:19

gently stretched the left leg and went into

00:19:22

chaturanga ult khomukha

00:19:29

from the khomukha

00:19:38

moved forward ardha uttanasana

00:19:44

uttanasana

00:19:47

and up

00:19:59

left knee up inhale garuda from the

00:20:06

handles in front of us rose up inhale 3

00:20:18

ribs fought on the leg back

00:20:26

lower both hands completely to floor left

00:20:29

goes up leg

00:20:30

make sure that the pelvis is closed heel up

00:20:33

hip and knee inward

00:20:54

softly from here we rose to the third

00:20:57

virabhadrasana i from here we went to the first

00:21:01

a little difficult for balance before

00:21:14

and from built in the second virabhadrasana

00:21:18

tass opened checked the legs began to

00:21:47

stretch the right leg

00:21:49

closed tass went to I leave chaturanga in the morning

00:21:56

and she moved forward from the khomukha, we

00:22:11

rise up and

00:22:25

tadasana while inhaling, right knee up

00:22:34

garuda of sleep this time we also fly around and we

00:22:37

intertwine our hands

00:22:48

rose up 3 bhadra sana and now

00:22:56

ardha

00:22:58

chandra sana crescent groove

00:23:21

we return the second hand to the floor we close the

00:23:23

tarsus we raise more higher the right leg

00:23:26

as far as possible, we lingered, we

00:23:41

rise into the third virabhadrasana and

00:23:43

then in 1

00:23:53

2 drop hadra sleep

00:24:12

we straighten the left leg and from here we go to the

00:24:15

3rd us she is

00:24:39

chaturanga from the khomukh

00:24:47

from the khomukha you need to know how to do all this

00:24:52

not now we move to the hands

00:25:05

we rise up and handles down, it’s

00:25:15

time to inhale and exhale, and as you inhale,

00:25:24

raise your left leg, leave garuda sana, full,

00:25:42

rise up, 3 graphs of grass on

00:25:52

and ardha chandra sana, right palm up

00:25:55

onto the bolt, change left up,

00:26:23

return your hand to the floor, close the tass,

00:26:26

left leg goes up, watch

00:26:32

your heel so that it looked clearly

00:26:35

at the ceiling

00:26:44

and from here softly 3 virabhadrasana and then

00:26:48

1

00:27:01

2 friend Khadra's son

00:27:24

stretched out her leg trik from us she

00:27:52

softly returned from the rank of us khomukha

00:28:02

from khomukha

00:28:16

forward arhat us in uttanasana

00:28:25

up

00:28:42

new duty right knee up

00:28:45

garuda sana

00:29:01

3 virabhadrasana as a transition ardha

00:29:07

chandra sana

00:29:31

we close the tass of the hands, the set with the

00:29:36

right leg remains at the top and now,

00:29:39

if desired, with the left hand we grab the left

00:29:41

leg by the ankle and deepen the pose a little more.

00:29:57

From here we immediately lower the right leg

00:30:00

back far back, like lunges, and

00:30:03

lower the right knee to the floor while inhaling

00:30:07

both hands up and go into parivritta

00:30:12

parshvakonasana, that is, with the right elbow

00:30:15

we cling to the left knee,

00:30:18

fold our arms in front of the chest and stand in this

00:30:22

position, if desired, when ready, you can raise the

00:30:26

right knee, sleeping,

00:30:50

gently exit 1 virabhadrasana, the heel

00:30:54

behind it is the floor 2 virabhadrasana,

00:31:13

bend back viparita

00:31:16

virabhadrasana with the left hand leaves to the

00:31:19

ceiling on the right and goes down the leg

00:31:30

and from here to the 3rd of us she inhale as we exhale we leave

00:31:57

do not hang on the supporting hand chaturanga here is the

00:32:08

khomukha

00:32:13

from the hook

00:32:24

forward up the

00:32:47

left leg up inhale garuda with

00:32:52

[music]

00:33:08

transit virabhadrasana 3 kop cube for the

00:33:13

transition ardha chandra sun

00:33:37

closed the tass and went into the splits,

00:33:42

we make sure that the pelvis does not open, no matter how much

00:33:44

he wants it, and with the right hand

00:33:47

we take hold of the right leg,

00:34:08

from here we go far back, we step with our left

00:34:12

leg, our left knee is on the floor,

00:34:15

our hands are up, we prepare for parivritta

00:34:17

parshvakonasana, we cling with our left elbow to our

00:34:23

right thigh, we go under our armpits to the hip and

00:34:26

stand again, if you are ready, we lift the

00:34:30

knee from the floor

00:35:04

gently, we come out of here into the first

00:35:07

virabhadrasana, we stretch out

00:35:17

virabhadrasana 2

00:35:37

viparita virabhadrasana, bend back

00:35:59

three classes on

00:36:29

softly chaturanga, here is the khomukha from the fly

00:36:53

and forward, the

00:37:04

bellows rose

00:37:12

and we are preparing for the final except for the

00:37:15

final sequence,

00:37:28

inhale the right knee up

00:37:31

garuda itself

00:37:43

transit 3 virabhadrasana ardha chandra

00:37:48

sana, if desired, with the right hand we take hold of the

00:37:52

right ankle chappa sana we go into

00:37:56

this balance,

00:38:11

let go of the leg, closed the tass, came out with the

00:38:16

right leg up and now, only if

00:38:18

you wish, you can try to

00:38:20

grab the ankle with both hands and

00:38:23

balance a very complex balance, well,

00:38:27

you can try

00:38:44

and from here we move into parivritta

00:38:48

parshvakonasana, arms stretched up,

00:38:52

hooked with the elbow, you can

00:38:56

lower your hand to the floor and make it a little deeper

00:39:00

parivritta, look at your level

00:39:20

from here, stretch out the left leg, close the

00:39:24

tass, back heel to the floor,

00:39:27

pull the handle up so that we stretch

00:39:29

the spine, just tilt towards the straightened

00:39:34

left leg and from here the first

00:39:43

virabhadrasana from the built rose

00:39:56

2

00:40:09

viparita

00:40:21

we go into tights on the son dana in a simple

00:40:24

of choice we close the tass pair bride

00:40:29

of the closed hands up inhale and

00:40:32

lower the right palm next to the left

00:40:36

foot and go into a twist

00:40:40

then we follow the pelvis the left hip push

00:40:43

back constantly stretch the spine

00:41:07

and lower and again stretch the arms

00:41:11

forward

00:41:14

here if you wish you can stay here

00:41:17

or you can go into hanuman son look at

00:41:21

your readiness according to your condition

00:41:37

and chaturanga

00:41:48

cartoon khomukha

00:41:52

from the hook

00:42:03

forward and up

00:42:20

we just have to repeat on the other

00:42:23

leg

00:42:25

left up garuda sun

00:42:44

transit through virabhadrasana 3 arca

00:42:50

chandra sana, if

00:42:54

desired, we take hold of the ankle,

00:43:19

let go, stretch the leg, close the tass,

00:43:23

try with both hands to take hold of the right

00:43:25

ankle

00:43:44

and left in a roar, then parshvakonasana

00:44:17

from here just and drank wine, the woman stretched out her arms,

00:44:23

stretched out her spine

00:44:33

like a photo of us, in my opinion, she’s the

00:44:45

first one from here virabhadrasana

00:44:47

let's go left heel on we rose

00:45:01

second

00:45:20

back viparita

00:45:35

and parivritta trik we pulled up the

00:45:38

leg a little closed the tass stupa on the width of the

00:45:43

pelvis

00:45:54

constantly pushing the right hip back the

00:45:58

twist goes only in the spine

00:46:01

instead of the deputy

00:46:28

and lowered to the leg

00:46:34

if desired hanuman son

00:47:08

and chaturanga here's a khomukha

00:47:19

from hearing

00:47:25

and here we are already just a

00:47:30

jump or a step forward to sit hands

00:47:41

up inhale legs extended bend forward

00:47:44

along the stimulus then we

00:47:51

track the sensations track the breathing

00:48:29

rise slowly vertebrae by

00:48:32

vertebrae

00:48:33

lay the toes on the knees

00:48:39

pull up the chests

00:48:52

you can roll and do

00:48:55

light twists to the sides lower the

00:49:00

feet you can move your knees to the floor and from side to side

00:49:14

and now move on to relaxation on

00:49:21

each exhalation, try to

00:49:23

relax your body more and more,

00:49:30

feel this complete deep

00:49:34

relaxation that is good for you

00:49:37

and for these few minutes immerse yourself in

00:49:44

complete silence

00:49:45

[music]

00:50:56

slowly you can when

00:50:59

you come, move your fingers and toes,

00:51:11

don’t rush while you’re getting ready because I

00:51:20

’d like to get up, I’ll say goodbye to you, thank

00:51:26

you very much for practicing with

00:51:28

me, I hope you like this

00:51:31

sequence

00:51:32

and can do it as many times

00:51:35

as you want, it’s

00:51:36

quite strong, and all the basics

00:51:40

asanas and the base are all ours,

00:51:42

you know you, I invite you to my

00:51:45

Instagram, but there is always a lot of

00:51:47

interesting things, don’t miss the link

00:51:50

is always under the video, but we

00:51:53

’ll see you very soon and I want to thank

00:51:55

everyone who helps from the heart on Yandex

00:52:01

wallet,

00:52:02

this is a huge huge help and for this I am

00:52:05

very very grateful to you all, many

00:52:08

thanks

00:52:09

to the bridges and aunt

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✅Приобрести программу Fit Week 7 тренировок + 3 бонусных видео + комплект фитнес-резинок👉🏻 https://yogamatic.ru/online-programs/set-band-fitweek ✅Приобрести программу Fit Week 7 тренировок + 3 бонусных видео 👉🏻 https://yogamatic.ru/online-programs/fitweek ✅ Пособие "50 асан. Отстройка" https://yogamatic.ru/online-programs/malova-book ✅ 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 ✅ 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 👉🏻Подписывайтесь на мой YouTube канал @chilelavida 👉🏻Подписывайтесь на мой Instagram: https://www.facebook.com/unsupportedbrowser 😊Если вам хочется сказать мне "спасибо" это можно сделать на paypal на почту [email protected] Елена Малова в видео: Силовая ЙОГА для ПОХУДЕНИЯ | ЙОГА Средний уровень | Йога дома | Йога chilelavida Больше йоги тут:👇🏻 Медитации https://www.youtube.com/playlist?list=PLAxijwpkpJIuPARMv3ZFBYhdx4oBz_AOQ Все видео Йога для начинающих https://www.youtube.com/playlist?list=PLAxijwpkpJIstZy23S0h-x56avqGVcHU6 Все видео Йога для продолжающих https://www.youtube.com/playlist?list=PLAxijwpkpJIv2tizR2u-MQDYlG6teJA5P Растяжка https://www.youtube.com/playlist?list=PLAxijwpkpJItH7d_mnD8EYI-MU_L4XxE- Йога - ответы на вопросы https://www.youtube.com/playlist?list=PLAxijwpkpJIsVuaRotsJlVeMjOU53QSRO Все уроки йоги https://www.youtube.com/playlist?list=PLAxijwpkpJItU1pdUl2yp8qHdqjpUUi4E Занятия до 30 мин https://www.youtube.com/playlist?list=PLAxijwpkpJIt_ANFulAajYPmjZXw9ZpjY Занимаясь дома уделяйте особое внимание своим ощущениям, с осторожностью выполняйте асаны. Перед занятиями проконсультируйтесь с врачом, при любых болях или неприятных ощущениях прекратите занятия. Комплекс рассчитан на здорового человека не имеющего противопоказаний к занятиям спортом/йогой. Автор видео не несет ответственности за человека, практикующего в домашних условиях без наблюдения опытного инструктора.

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