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00:00:02

that awakens your energy we will do

00:00:05

sequences more ideas the sequences a

00:00:09

little faster than usual but I will explain

00:00:13

everything so you will definitely not get

00:00:15

lost let's start immediately

00:00:17

[Music]

00:00:29

Let's stand with our legs crossed

00:00:31

let's stretch with the spine let's relax your

00:00:34

shoulders if it is uncomfortable for you to stay like this

00:00:37

or your back is not straight then

00:00:38

sit on a brick

00:00:42

[Music]

00:00:44

ok

00:00:46

let's stretch with the spine let's open the

00:00:49

shoulders and take deep breaths

00:00:56

fluid and slow breathing

00:01:02

relax the shoulders the arms the hands the

00:01:05

fingers of the hands

00:01:09

Try not to keep tension in your

00:01:13

muscles,

00:01:15

not even in your face, relax your forehead

00:01:21

and eyebrows, your cheeks, your

00:01:30

chin, your lips,

00:01:35

relax and

00:01:54

concentrate on your breathing.

00:01:58

Take deep, slow breaths

00:02:02

and when you exhale, relax your breaths

00:02:50

with each inhalation, try to let go of

00:02:53

the thoughts

00:03:07

and with the next inhalation lengthen

00:03:10

with the spine,

00:03:12

exhaling I lower my head,

00:03:15

open my eyes slowly

00:03:19

and raise my head

00:03:21

well

00:03:23

[Music]

00:03:25

let's remove the brick

00:03:27

Let's always stand with our legs

00:03:30

crossed and put our hands

00:03:33

clasped here on the back of our neck

00:03:38

Ok When we exhale we move our pelvis

00:03:42

bend your back Close your elbows when you

00:03:46

inhale rotate your pelvis forward

00:03:50

arch your back and open your shoulders as you exhale

00:03:55

Round back Always start the

00:03:58

movement from the coccyx

00:04:00

inhale we open exhale

00:04:05

Close inhale

00:04:11

Open I also show from the side

00:04:15

exhale round back Close your elbows

00:04:19

inhale Open

00:04:42

and relax the shoulders very well

00:04:45

we interlace our hands

00:04:48

Open

00:04:50

the shoulders well we rotate the shoulders behind

00:04:52

I straighten the arms Close the wrists you

00:04:57

must not touch the seats but they must not

00:04:59

be very wide and we

00:05:03

bend forward

00:05:05

they remain on the ground we raise our arms

00:05:09

and breathe

00:05:19

fluidly it is slowly

00:05:25

inhale let's go back up now let's stretch

00:05:28

both legs

00:05:30

let's place our hands behind let

00:05:32

's rotate our shoulders behind let's stretch bend the

00:05:34

right knee let's place the foot on the

00:05:37

outside of the left knee

00:05:40

elbow in place goes on the knee then

00:05:42

the left elbow on the right knee

00:05:44

the hand behind is used to help

00:05:47

the stretch upwards and we turn

00:05:53

slow fluid breathing always

00:05:57

concentrate on the breath

00:06:06

and exhale we return we also do

00:06:10

the other side then bend the

00:06:12

left knee place the foot on the outside side

00:06:14

of the right knee hug the

00:06:16

knee Open the shoulders and we turn

00:06:20

continue to stretch

00:06:23

breathe fluidly

00:06:30

[Music]

00:06:37

slow and relaxed breathing

00:06:41

all the time

00:06:47

and when you exhale we return to the center Very

00:06:52

good Now let's bend our legs,

00:06:56

rest our hands, stretch our legs

00:07:02

and stay down with our

00:07:07

hands on the ground or rather just our fingertips and

00:07:11

try to stretch, feel

00:07:12

the stretch in the calves in the legs

00:07:15

also in the buttocks bend the

00:07:18

knees slightly straighten the back and try

00:07:20

to raise the discs

00:07:25

to the maximum keeping the back straight

00:07:27

like this it doesn't work

00:07:30

we have to stretch bring the navel

00:07:33

close to the thighs

00:07:35

very well and exhale down again

00:07:40

from here little by little we unroll the back

00:07:43

vertebra after vertebra and relax the

00:07:49

shoulders well let's walk forward

00:07:54

And join the hands

00:07:56

the navel goes in and the coccyx goes in too

00:08:00

Pay attention to this position

00:08:02

of the pelvis without bending the knees

00:08:04

so we must have a little

00:08:06

elasticity also in the quadriceps put your

00:08:10

hands together stretch with the column Open your

00:08:12

shoulders Raise the sternum but let's not

00:08:15

arch never lose this alignment

00:08:17

stretch even with the

00:08:20

neck upwards inhale we raise our

00:08:23

arms

00:08:24

and exhale bend laterally

00:08:29

The half moon

00:08:33

feel the stretch laterally in

00:08:36

your ribs

00:08:45

and inhale let's go back

00:08:47

Ok I

00:08:49

exhale relax inhale stretch

00:08:52

again and bend to the other side

00:08:56

breathe

00:09:14

and on the next inhalation I return to the

00:09:18

center

00:09:19

and exhale down very well

00:09:24

we breathe fluidly

00:09:26

inhale stretch up

00:09:30

exhale bend down

00:09:34

inhale we straighten our back

00:09:38

and exhale we bring the right foot

00:09:41

behind and place the right knee

00:09:45

and inhale let's stretch up with your

00:09:49

arms

00:09:52

exhale support your hands

00:09:55

raise your right knee Bring your

00:09:58

left leg behind rest both

00:10:00

knees let's place your chest in the middle of the

00:10:04

ground let's slide on your belly

00:10:06

inhale cobra let's belly stay on the ground

00:10:10

Close your elbows stretched with your shoulders

00:10:12

with your elbows towards feet feet

00:10:14

are placed on the ground and down we go back

00:10:19

push in the hands we raise the navel first

00:10:24

point the feet

00:10:26

pelvis on the

00:10:29

right foot

00:10:31

goes between the hands stretch out

00:10:34

I support the left knee

00:10:37

and we stretch up

00:10:41

and put the hands back and

00:10:44

bring the right leg behind

00:10:47

knees

00:10:49

chest in mind on the ground we slide on the

00:10:52

belly inhale cobra

00:10:56

and Spira down

00:10:58

and we return

00:11:01

point the feet to the pelvis

00:11:04

right foot goes forward

00:11:06

stretch left foot goes forward

00:11:10

exhale

00:11:12

inhale Let's go back to half stretch

00:11:16

exhale down again unroll

00:11:18

the back slowly

00:11:21

and we get up

00:11:24

[Music ]

00:11:26

inhale up

00:11:30

exhale hands to the heart

00:11:33

Ok Continue now to the left

00:11:37

inhale up

00:11:47

and breathe down

00:11:50

left foot left knee on the

00:11:53

ground stretch inhale

00:11:57

and hands down raise the knee for a

00:12:01

moment to bring the other leg

00:12:02

behind we are in playing and knees on the

00:12:04

ground

00:12:05

let's place the chest chin let's slide

00:12:09

onto the belly feet on the ground Open your

00:12:12

shoulders

00:12:13

inhale

00:12:15

cobra and down and let's go back

00:12:21

tip to toes going upside down

00:12:27

left foot forward

00:12:29

right knee on the ground

00:12:32

inhale up

00:12:35

stretch

00:12:37

and exhale down

00:12:40

actually the right knee Bring the

00:12:42

left leg behind the knees

00:12:45

chest in the middle on the belly

00:12:50

cobra

00:12:52

Down and back

00:12:56

downward dog

00:12:58

left foot forward

00:13:02

right foot forward

00:13:05

straighten your back

00:13:08

Then down again unroll your back

00:13:11

slowly let's

00:13:12

go back up inhale

00:13:17

exhale let's

00:13:24

relax let's relax our shoulders

00:13:25

let's relax our arms

00:13:27

[Music]

00:13:28

and let's concentrate with all our

00:13:30

attention on what we feel

00:13:33

in this moment

00:13:35

felt body I felt breathing

00:13:53

slow down and breathe

00:14:01

very well

00:14:02

now Go back to the beginning of your

00:14:05

mat

00:14:06

is simply

00:14:09

Bend your knees belly and tailbone

00:14:12

remain inside all aligned Raise your

00:14:16

arms from the tailbone up to the hands Try

00:14:19

to do a straight line knees

00:14:21

go to toes don't

00:14:24

arch here try to bring the

00:14:28

tailbone in

00:14:29

and Don't push your head forward head

00:14:33

stays

00:14:34

straight neck straight ears in your

00:14:37

arms and don't raise your head too much

00:14:40

keep your neck straight follows the line

00:14:43

of the spine

00:14:44

very well Let's raise our heels for a

00:14:47

moment

00:14:49

and breathe

00:14:54

let's stay in balance

00:14:57

concentrated and young on the ground

00:15:03

Ok now either take a jump or take steps

00:15:07

behind

00:15:08

we'll arrive in chaturando

00:15:20

open the fingers of the hands well push down

00:15:22

the heels rotate the coccyx towards up

00:15:25

and breathe fluidly

00:15:32

now let's

00:15:34

raise the right leg up high

00:15:38

inhale as we

00:15:39

exhale we carry the right foot in our

00:15:42

hands knee bent up to the

00:15:45

ankle inhale

00:15:49

beer I go to the right 1

00:15:52

stretch out let's do it slowly then the

00:15:55

next turn let's do a little more

00:15:56

dynamic

00:15:57

and exhaling we open in warrior 2

00:16:00

Attention here and the knee always remains

00:16:02

above the ankle we don't let it

00:16:05

fall towards the center

00:16:07

turn the right palm up stretch

00:16:10

inhale the

00:16:11

knee remains there

00:16:13

and breathe

00:16:16

peace with Asana you can place

00:16:18

the foot on a crunchy brick and from here

00:16:23

we go back up

00:16:25

inhale

00:16:28

and exhale Let's go down down in chaturanga

00:16:35

inhale

00:16:38

raise let's do a slow turn again

00:16:42

so he

00:16:43

can memorize the sequence a little

00:16:46

Then we do it in a much more

00:16:48

fluid and dynamic way raise the right leg

00:16:50

up inhale

00:16:53

we bring the foot between the hands and Spira

00:16:59

inhale bring the legs up arms

00:17:02

a warrior 1

00:17:06

and let's open the warrior 2 pay

00:17:09

attention to the hands at

00:17:12

shoulder height don't drop the knee

00:17:14

let's open them also let's open the shoulders

00:17:17

coccyx down the navel towards the back turn

00:17:21

the left palm up and stretch inhale

00:17:25

and exhale

00:17:28

peace

00:17:31

and let's go back to step the glue on

00:17:36

warrior 2

00:17:39

and let's go to the belt

00:17:45

and scream

00:17:47

Open your shoulders Good good

00:17:54

great Now breathe let's take a couple

00:17:59

of slow and fluid breaths

00:18:06

and repeat this sequence in a

00:18:10

smoother slower way

00:18:13

ok

00:18:16

on the right leg up

00:18:18

inhale

00:18:20

exhale Bring the right leg between hands

00:18:24

inhale to heal one

00:18:28

exhale warrior 2

00:18:31

inhale

00:18:33

Oh the little girl with

00:18:37

exhale stretch well peace with Arsenal

00:18:42

inhale

00:18:55

[Music]

00:19:02

let's take a walk in Italian

00:19:06

left leg up inhale

00:19:10

left foot between hands and Spira Raise your

00:19:13

head

00:19:14

inhale warrior 1

00:19:18

exhale warrior 2 inhale

00:19:22

stretch up knee

00:19:25

stays in place

00:19:27

and exhale down left hand to the ground

00:19:31

Ok inspiring let's go back up

00:19:36

and exhale

00:19:39

belt

00:19:42

urd go

00:19:45

cow exhale

00:19:49

great we rest a second here

00:19:57

and do another complete turn to the

00:20:00

right and left in a fluid way

00:20:04

like a dance this sequence is called

00:20:07

the dancing warrior raise the

00:20:11

right leg up inhale

00:20:14

right foot between the hands and Spira

00:20:17

stretch inhale on one

00:20:22

exhale

00:20:24

inhale

00:20:28

and exhale inhale

00:20:35

and

00:20:41

inhale or scream instead it is a head up

00:20:45

rather than a head down

00:20:48

thanks to the left leg up

00:20:51

I carry my left foot in my hands if it

00:20:54

doesn't come don't worry

00:20:57

inhale up

00:20:59

fluid

00:21:01

is down

00:21:03

inhale

00:21:06

exhale

00:21:09

inhale

00:21:11

and down let's go into chaturanga

00:21:22

and relax

00:21:26

slow fluid breathing push down the

00:21:28

heels stretched from the hands up to the

00:21:30

ischis

00:21:31

Actually we can

00:21:34

we deserve a nap on our knees

00:21:36

in the child's position

00:22:09

inhale Raise our heads let's open our

00:22:14

fingers well, point our feet, raise our

00:22:18

pelvis, stretch out,

00:22:21

breathe fluidly and slowly, push our

00:22:24

heels down

00:22:33

Ok now let's bring the right foot

00:22:36

forward, let's place the left knee

00:22:40

We rest on the knee Here we

00:22:43

stretch, feel the stretch here in front.

00:22:45

Then we take the foot and bring

00:22:49

the buttocks very delicately. Here there is no

00:22:53

force, there is no violence in the practice.

00:22:58

We bring the heel to the buttocks.

00:23:07

Slowly, very

00:23:11

well,

00:23:13

I put the foot back on the ground.

00:23:15

Listen to the leg in front. hammer foot

00:23:19

and bend down Go down slowly

00:23:23

there is no effort OK here You mustn't hurt yourself

00:23:28

if it pulls you a lot here in front

00:23:31

in an effort

00:23:34

we stretch if the knee hurts

00:23:36

put something soft underneath it Or

00:23:39

you can do the exercise in this one too

00:23:43

way or knee that you can change if the

00:23:49

position doesn't work for you Very well

00:23:53

we simply change side

00:23:56

we place the left foot forward

00:23:59

we stretch first these feel

00:24:03

the stretch in the pelvis Then

00:24:06

take the back foot and bring the foot

00:24:09

to the buttocks you can take the foot with

00:24:11

both hands and stretch, breathe, you can

00:24:15

definitely feel the

00:24:17

quadriceps stretching today they worked these

00:24:20

poor quadriceps, we'll stretch them a

00:24:22

bit so they relax

00:24:26

very well

00:24:27

OK

00:24:29

Place your back foot and stretch your

00:24:34

front leg do your version or

00:24:36

sit on your heels or walk around with

00:24:40

knee open to the right and

00:24:42

stretch

00:24:44

Ok there is no violence in practice here it is

00:24:49

important I am

00:24:52

the first Yamaha always remember he

00:24:55

loves them and he loves me if you don't know them

00:24:59

go and see their meanings

00:25:02

in healthy non-violence so we must

00:25:04

always respect ours limits

00:25:06

with respect to our body

00:25:11

and if you are not slow with yourself

00:25:15

you will never be towards the outside world

00:25:20

Ok then we

00:25:23

get on our backs

00:25:27

Ok I just get

00:25:34

on my back so let's

00:25:37

pull our knees up let's open our

00:25:39

knees let's take our feet and raise our

00:25:45

feet position of the happy child,

00:25:52

stretch out with your neck,

00:25:54

preferably the sacrum must

00:25:56

remain on the ground, shoulders as well,

00:25:59

elbows inside, hands outside

00:26:03

on the legs and let's breathe. Let's try to

00:26:07

bring our knees towards the

00:26:09

mat

00:26:11

and breathe fluidly. This

00:26:14

very relaxing position

00:26:17

relaxes the system. digestive

00:26:21

relaxes the nervous system above all

00:26:32

and also the fact that we are now

00:26:35

stretching the buttocks let's dissolve

00:26:37

the tensions that perhaps we accumulate

00:26:42

in the buttocks we often keep tension

00:26:46

these make them loose now very well let's

00:26:49

put our feet together I'll go with the healthy one we can

00:26:52

also interlace our hands and bring our

00:26:57

heels close to the pubis and we open the

00:27:00

knees

00:27:10

very well Now we place our feet on the ground,

00:27:13

cross the right leg over the left,

00:27:16

we take the legs, we insert the

00:27:20

right arm here into the triangle that has

00:27:23

formed, left arm here

00:27:27

from the outside, we take a

00:27:30

left leg and bring both legs together

00:27:32

towards the chest

00:27:34

breathe

00:27:43

Ok now place the left foot

00:27:45

let's open the arms and let

00:27:48

the left knee fall

00:27:51

and the right knee also towards the left

00:27:54

the head towards the right

00:27:58

we have the right leg on top

00:28:03

open the shoulders well the shoulders remain

00:28:05

on the ground and look towards the right hand

00:28:30

let's return slowly in the center

00:28:33

I place the right foot, raise the

00:28:37

left leg I rest the left ankle

00:28:38

on the right knee left hand goes

00:28:41

into the triangle

00:28:42

right hand from the outside takes the

00:28:45

right leg and we bring the legs close to the

00:28:48

chest it could also be that you feel

00:28:50

a lot of difference between the two sides between the

00:28:53

two also we bring

00:28:55

the legs towards the chest breathe

00:29:03

very deeply

00:29:21

with each aspiration try to bring

00:29:24

your legs closer and closer to the chest

00:29:26

obviously also here we respect

00:29:29

our body

00:29:30

we respect ahimsa

00:29:35

Place the right foot and we bring the

00:29:38

legs to the right the head to left,

00:29:42

stretch out with your left arm, I also

00:29:44

look towards your left hand, shoulders

00:29:46

remain on the ground, let's do this nice

00:29:48

deep twist,

00:29:55

breathe slowly

00:30:06

and now I'll let gravity work, you

00:30:09

don't have to do anything, you can help with your

00:30:11

right hand a little, but

00:30:13

basically gravity works

00:30:15

here

00:30:18

and let's go back to the center let

00:30:20

's hug our knees let's swing let's

00:30:29

stretch our legs

00:30:38

If you want you can also cover yourself If you feel

00:30:40

cold

00:30:44

ok

00:30:47

it could be that

00:30:50

your muscles relax much more

00:30:53

when they're warm

00:30:57

Ok it could be that you can't

00:31:00

relax If you feel cold especially

00:31:02

because we are on the floor

00:31:04

in this library but

00:31:07

we are still in contact with the

00:31:09

floor it could be cold

00:31:11

Obviously

00:31:12

in the colder months

00:31:16

relax

00:31:20

concentrate on your body concentrate

00:31:23

on your breathing and try to abandon yourself

00:31:25

totally

00:31:29

I would say that this is the most

00:31:30

important part of our practice

00:31:33

everything that we have done now it is

00:31:36

maturing at this moment

00:31:38

In our nervous system

00:31:44

we must

00:31:45

relax the muscles

00:31:49

so our relaxation will be very

00:31:52

regenerating also

00:31:54

not only relaxing

00:32:04

breathe fluid breathing

00:32:07

is slow

00:32:48

to deep

00:32:52

and slow breaths

00:33:02

and with each aspiration

00:33:06

try to relax your body more and

00:33:08

more

00:33:11

all the muscles of your body from your feet

00:33:16

to your head

00:33:23

feel your breaths

00:33:27

and when you exhale

00:33:30

also relax your breaths with each

00:33:34

exhalation more and more

00:34:48

now bring your attention to the heart

00:35:01

and when you exhale let go of the

00:35:04

tensions in your chest

00:35:17

now guide your pay attention to your

00:35:19

throat

00:35:25

and when you exhale I let

00:35:29

the attention go away from the throat

00:35:44

bring your attention to the forehead

00:35:48

at the third eye

00:35:54

when you exhale I

00:35:56

let the tensions go away from the

00:35:58

head mental tensions

00:36:06

let the thoughts go away problems

00:36:10

and relax

00:36:12

with each aspiration more and more

00:37:26

relax

00:37:30

and with the next inhalation I bring

00:37:32

your attention back

00:37:34

to the breath

00:37:39

feel the movement of the chest of

00:37:41

your belly

00:37:42

[Music]

00:37:48

start to move your feet Move your hands

00:37:52

stretch with your arms

00:37:54

Bend your legs

00:37:58

and turn onto your side

00:38:05

and get

00:38:07

into a sitting position

00:38:10

[ Music]

00:38:14

stretch out with the column our

00:38:16

shoulders

00:38:19

Go A deep breath

00:38:26

And concentrate now on this silence

00:38:28

on this peace

00:38:31

that is inside you

00:38:41

now if you need this peace

00:38:45

of this silence

00:38:47

You will know where to find it

00:38:51

and inside you never look for it outside

00:38:54

namaste

Description:

Trovi altri video e corsi sul mio sito https://www.barbarafaludiyoga.com/ Ho creato una scuola online, in cui troverai tantissimi video inediti e avrai la possibilità di accedere ai videocorsi illimitatamente. Ma non sono soltanto delle video-lezioni, ma corsi - o meglio - percorsi da seguire. Ho preparato un corso base per i principianti e un corso intermedio-avanzato per i più esperti con lezioni da circa 75 minuti. Ho aggiunto anche delle lezioni più brevi per entrambi i livelli per poter praticare anche quando hai poco tempo. Ci sono anche sessioni di rilassamento e meditazione. Dai un occhiata! Iscriviti alla Community gratuitamente sul sito, così riceverai delle novità, consigli e articoli interessanti sullo yoga. https://www.barbarafaludiyoga.com/ Questa è una lezione che fa muovere tutto il corpo, molto energizzante, fa bruciare calorie, rinforza i muscoli e mobilizza tutte le articolazioni Trova un posto tranquillo, dove non ti disturba nessuno e ritaglia 20 minuti solo per te! Hai bisogno di un tappetino, mattoncini e una copertina eventualmente per il rilassamento. Se vuoi provare una lezione in studio: A.S.D.C. YOGA YOUR LIFE Via E. Albanese, 7 Palermo info: 3272466969 Barbara Faludi instagram: @barbarafaludiyoga @yogayourlifepalermo https://www.facebook.com/unsupportedbrowser https://www.facebook.com/unsupportedbrowser Facebook: YOGA YOUR LIFE https://www.facebook.com/unsupportedbrowser Tieniti aggiornati sugli eventi yoga, workshop e retreat

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