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пилатес

секрет красоты

хорошее самочувствие

борьба с лишним весом

женское здоровье

мордовина

боли в спине

талия

сжигание жира

Йогалатес

йога

красивая осанка

позвоночник

здоровье

похудание

похудение

оздоровление

дыхательные упражнения

иммунитет

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лечение

00:00:09

hello, my name is Alena, today we

00:00:12

will try to combine two such

00:00:14

popular directions as Pilates and

00:00:16

yoga pelotas will allow us to strengthen the

00:00:19

deep muscles of ayoga to align our body

00:00:22

and open the hip and shoulder

00:00:25

joints to feel the flexibility of the plasticity of

00:00:28

our body, so let's get started, let's

00:00:30

try to get up in the aerobatics position, heels

00:00:34

together, toes spread to the sides and

00:00:36

try to catch the main principle of the

00:00:38

pilots is a strong center;

00:00:40

the principle of centering; soft knees;

00:00:43

lower the tailbone down below the watts and

00:00:46

fasten it with a zipper; pull up from the

00:00:49

kneecaps;

00:00:50

feel not the stomach; the

00:00:53

muscles are tightened; pull the shoulder blades inward;

00:00:56

these threads; the shoulders and shoulder blades as

00:00:59

far as possible; the tailbone; the shoulder blades are flat.

00:01:01

the spine is stretched and maintains a plush, we do

00:01:04

not spread our legs hip-width apart, our feet are parallel

00:01:06

with an inhalation, we stretch our arms

00:01:09

up, we join our hands in a lock,

00:01:11

we turn our shoulders and lower our shoulder blades down,

00:01:14

feel the strength in your legs from strong legs,

00:01:17

push off and begin to slowly

00:01:19

sway from side to side without

00:01:21

removing your body weight, son imagine that

00:01:24

you are T-shirts and sway slowly smoothly

00:01:27

evenly without excessive

00:01:30

tension, at the same time feel one

00:01:33

plane of extension from the crown to the

00:01:35

tailbone,

00:01:37

perform the movement slowly, work and

00:01:40

each in your own rhythm very well watts

00:01:44

and and perform the movement one more time

00:01:46

in each direction slowly down to the right and

00:01:50

slowly down to the left,

00:01:52

try all the time to pull your shoulders and

00:01:55

shoulder blades as far as possible from the neck line,

00:01:57

slowly lower down the right one,

00:02:00

stretch out one plane of

00:02:02

arm extension, crown of the spine, try to eat the

00:02:06

body from the left leg, do not remove it, exhale,

00:02:09

lower yourself just below the

00:02:11

shoulder blade, flat, inhale slowly go

00:02:15

up and work to the left side

00:02:17

we lower ourselves, maintaining one plane of

00:02:19

tension from the top of the head to the tailbone; the shoulder

00:02:22

blades are flat, the center is pulled up;

00:02:24

we inhale and exhale; whoever is ready,

00:02:27

we lower ourselves a little lower; continue to

00:02:30

stretch ourselves well; help yourself with your

00:02:32

hands; excellent; and whoever is ready,

00:02:35

pull them a little deeper; the ears will fly; stretch out;

00:02:42

through the sides downwards,

00:02:45

stand your legs about a meter wide,

00:02:48

turn your right foot 90 degrees, turn your

00:02:51

left foot inward and

00:02:54

check your right heel in the center of the

00:02:57

arch of your left foot,

00:02:58

pull up your kneecaps, point the

00:03:01

obedient bones forward and imagine

00:03:03

that they have suspended your tailbone, it is very

00:03:06

heavy and pulled your tailbone and sacrum

00:03:08

down to the full, do not forget to tighten the

00:03:11

abdominal muscles, we maintain the Pilates principle and

00:03:13

begin to work slowly to the right

00:03:16

side,

00:03:18

stretch behind the right arm,

00:03:21

stretch well with your hands and expand the area of the

00:03:25

shoulder blades, imagine that with your hands you push off

00:03:28

from two walls to the left and right of you,

00:03:30

perform the movement slowly downwards,

00:03:33

we strive to go down to parallel with

00:03:35

the floor and slowly come out, feel the

00:03:39

smoothness of the movement, let's try

00:03:42

to perform the movement one more time and

00:03:44

exhale, come out into the 3rd konasana, exhale, lower the

00:03:47

right hand to the right will,

00:03:49

push well with the hand from the shin,

00:03:52

stretch out the right half, then

00:03:54

direct the lower ribs towards the left heel towards the

00:03:57

back and open chest with hands

00:04:00

from the center look at the upper arm don’t

00:04:03

forget about breathing,

00:04:04

breathe, your breathing is calm, try to

00:04:08

stretch the spine, feel the plane of

00:04:11

your paws, and we try to stretch both blocks

00:04:14

equally and lengthen the neck

00:04:17

remains long and pull the shoulders as

00:04:20

far as possible from the line of the ears,

00:04:22

inhale, go out and change we wrap the

00:04:26

right foot inside the left foot,

00:04:28

turn it outward, check the avi under the

00:04:31

stuffy bones directed forward,

00:04:33

remember about the weight that pulls our

00:04:35

tailbone and sacrum down below the ato remains

00:04:38

buttoned up and begin to slowly

00:04:40

go down, we stretch and

00:04:43

lengthen the

00:04:44

left side well, while each time

00:04:46

we try to go down a little deeper and

00:04:49

we direct the left half then behind to the

00:04:51

right heel, the movement is slow and

00:04:53

we work on stretching slowly downwards,

00:04:57

we reach for the hand to the side and slowly

00:05:00

come out very well,

00:05:02

we continue to work two more movements, we lengthen the

00:05:05

left side, pull the shoulders and shoulder blades away

00:05:07

from the ears and connect the

00:05:10

movement and breathing, inhale, we reach for

00:05:13

the hand exhale, lower your left hand onto your

00:05:17

left shin and come out in tights on

00:05:19

your hands, our legs grow as if from the heart

00:05:22

center, strong, pull up your

00:05:25

kneecaps, direct the left half then

00:05:27

towards the right heel and the right air

00:05:29

bone, pull it up with an inhalation,

00:05:32

continue with our arm, stretch out the

00:05:36

shoulder blades flat chest

00:05:38

opens ribs point to the back

00:05:42

maintain the principle of Pilates on the stomach

00:05:45

remains buttoned and taut

00:05:47

lengthen yourself diagonally to the left

00:05:50

side slowly come out pulled yourself up with your

00:05:54

arms

00:05:55

perfectly connect your legs together

00:05:58

inhale arms up and rest with an exhale

00:06:01

relax your hands forearm

00:06:04

elbows shoulders head pulls your shoulders behind you

00:06:08

mobilization of the spine the center remains

00:06:11

taut and we slowly lower ourselves,

00:06:14

hand behind the vertebrae, gradually relaxing

00:06:17

the muscles along the spine, maintaining

00:06:20

only strength in the legs, kneecaps are

00:06:22

pulled up, direct your consciousness to the

00:06:25

lower abdomen, remember that we have

00:06:27

a lock there and you are fastened to it from the

00:06:30

flow of inhalation, starting to slowly

00:06:32

rise up,

00:06:33

vertebra by vertebrae, we slowly

00:06:37

rise, feel the stretching of the

00:06:40

spine, we grow up, we come out into the

00:06:44

mountain pose,

00:06:45

tadasana, strong legs, strong arms,

00:06:48

stretch the spine from this position,

00:06:51

again we put our legs about a

00:06:53

meter wide, put our feet

00:06:55

parallel,

00:06:56

legs, strong, with an inhalation, you pulled yourself

00:06:59

up with your arms, lengthen your arms from the side

00:07:01

surfaces of the body and begin to

00:07:04

lower from the hip joints

00:07:06

slowly downwards, stretch your arms forward with your

00:07:09

tailbone cross backwards, don’t forget to keep your

00:07:12

stomach buttoned up, tucked in, don’t let your

00:07:15

muscles relax and muscle strength, and

00:07:19

go up, continue moving in a

00:07:22

slow main rhythm, each in your own way,

00:07:25

work at the lowest point, feel the

00:07:29

stretching of the spine,

00:07:30

imagine that you stretch

00:07:32

your spine through your palms forward through your

00:07:35

tailbone, sacrum back, your legs remain

00:07:38

strong, your kneecaps are pulled up

00:07:41

perfectly, well done, we try not to sag

00:07:44

in the lumbar region, imagine that

00:07:47

we have a heavy plate on our back and we

00:07:50

overcome the resistance of this plate in

00:07:52

one plane, we carry out the movements

00:07:54

perfectly, remaining at the lowest point and

00:07:58

stretched in a simple angle pose, stretched your

00:08:00

arms forward with your tailbone in a cross back,

00:08:03

pulled your shoulders and shoulder blades as

00:08:05

far as possible from the line of your ears,

00:08:07

inhale, come out with an exhalation, lower your arms

00:08:13

down through your sides again, turn your

00:08:15

right leg 90 degrees, turn your left foot

00:08:18

inward and place your feet

00:08:21

approximately a

00:08:23

meter ten meters away - twenty,

00:08:25

stretch yourself well with your hands and begin to bend your

00:08:28

right leg, trying to turn your hips

00:08:31

from the inside, but at the same

00:08:32

time, try to keep the body weight

00:08:35

between the two stop movements,

00:08:38

slowly lower yourself, turn your hip

00:08:41

and slowly come out, stretch yourself with your

00:08:44

hands, it helps to feel the plane of the

00:08:47

shoulder blades, the

00:08:48

movement is slow and excellent, we

00:08:52

also perform two movements slowly down and

00:08:54

slowly out performed the movement one

00:08:58

last time and exited virabhadrasana 2

00:09:01

bent the right leg turned the bedroom

00:09:04

from the inside out well tightened the

00:09:07

kneecap of the left leg looks continue

00:09:10

our right arm

00:09:11

shoulders pulled as far as possible from the ears

00:09:14

live and the hanging bones were directed

00:09:16

forward and feel that you stand

00:09:19

between two legs, evenly distributing your

00:09:22

body weight, slowly come out, we change the

00:09:26

right foot, wrap it up, or turn the foot

00:09:29

out, we

00:09:30

start moving,

00:09:32

try to lower ourselves slowly, combine

00:09:35

breathing and movement, lower yourself

00:09:38

a little deeper each time, imagine that with your left

00:09:41

knee you try to reach the

00:09:43

wall and behind you, the movement very slowly

00:09:47

lowers down and slowly it comes out very

00:09:51

well, well done two more times, each in its own

00:09:55

rhythm, we continue to move down and up, we

00:09:59

remained at the lowest point, we lowered ourselves,

00:10:02

we turned the left thigh

00:10:04

from the inside out, the right kneecap was pulled

00:10:07

up, we

00:10:08

stretched ourselves well with our arms and with our gaze we

00:10:10

continued our left arm, we stretch out,

00:10:13

check the weight of the body is distributed between the

00:10:17

two feet slowly we go out,

00:10:21

wrap the stupas, collect our legs,

00:10:25

inhale, stretch our arms up,

00:10:28

relax, relax our hands, forearm,

00:10:30

elbows, shoulders, the head pulls our

00:10:35

shoulders behind us and we slowly go down,

00:10:37

mobilize the spine at the

00:10:41

lowest point, direct consciousness

00:10:43

to the spine and feel it slowly and

00:10:46

stretch vertebra by vertebrae up,

00:10:49

slowly come out with a sigh, stretch out

00:10:55

I lengthen the coccyx, the sacrum, the

00:10:59

lumbar vertebrae, we slowly stretch out the

00:11:03

edges of the thoracic spine and

00:11:05

again come out of the mountain pose, we come out into

00:11:08

tadasana, stretched out while maintaining, let’s

00:11:11

go to the beginning of the mat and begin to

00:11:14

slowly go down, vertebra by vertebra,

00:11:19

without squeezing the line of the neck from behind,

00:11:22

pull the shoulders and shoulder blades as as

00:11:25

far as possible from the line from the line of the ears we

00:11:27

slowly lower ourselves down, the center will be pulled up,

00:11:31

feel the tone of the gluteal muscles in the

00:11:34

tone of the hips, we maintain and respect

00:11:37

the princes of the pilots of centering and begin to

00:11:40

slowly walk with our hands forward, we come out into the

00:11:44

plank pose, palms under the shoulders,

00:11:46

legs, strong arms, strong abdominal muscles,

00:11:50

pulled up, stretch the top of your head forward

00:11:52

tailbone and cross back, bend your

00:11:56

knees, legs crossed, keep your hips

00:12:00

parallel to the floor, do not forget to

00:12:02

tighten your abdominal muscles all the time and begin

00:12:04

to do push-ups according to the aerobatics principle,

00:12:06

try to keep your elbows from

00:12:08

leaving your body, we also perform

00:12:11

the movement very slowly down and slowly

00:12:16

up, the abdominal muscles are pulled up all the time,

00:12:20

try pull the shoulders and shoulder blades

00:12:22

away from the line of the ears, well done, the last

00:12:26

movement

00:12:27

goes down and performs a lighter

00:12:30

version of chitrangada on the stage; the

00:12:33

stomach is pulled up; the elbows are pressed to the torso; the chest is above the floor;

00:12:48

length

00:12:49

is your individual distance from

00:12:52

arms to legs in downward-facing dog pose and

00:12:54

come out in from x letter shvanasana

00:12:57

legs hip-width apart feet parallel

00:13:00

fingers and toes pointing forward from

00:13:03

strong arms push off lengthen

00:13:06

forearms elbows shoulders

00:13:09

point biceps up triceps down from pull

00:13:12

shoulders away ears, point the

00:13:15

ischial bones upward,

00:13:17

kneecaps are pulled up, feel the stretch

00:13:19

in the spine and inhale, step

00:13:23

forward with your right foot,

00:13:25

place your feet on the same line so

00:13:28

that the heel of the back leg is

00:13:31

on the mat, connect your hands from the side of

00:13:34

your back, try to connect your palms

00:13:36

together,

00:13:37

if this does not work for you yet,

00:13:39

connect your forearms and each in its own

00:13:41

version we begin to work the movement, the

00:13:44

slow heads of the shoulder joints

00:13:46

open the shoulder

00:13:47

blades, pull them together, trying to

00:13:50

connect them among them with the

00:13:51

spine

00:13:52

and begin to lower, inhale, stretch out the top of the

00:13:56

head forward, tailbone back, exhale,

00:13:59

slowly

00:14:01

go up and continue to work,

00:14:03

each in its own rhythm,

00:14:05

when you go down, raise the lowest

00:14:07

point of the shoulders from the floor up to the

00:14:11

ceiling do not allow the shoulder joint

00:14:14

to fall to the floor very well

00:14:18

stand steadily on two legs do not forget

00:14:21

to maintain the Pilate principle from centering

00:14:23

your legs strong abdominal muscles are

00:14:26

buttoned and pulled up perfectly the last

00:14:30

movement we lower ourselves, hold

00:14:34

parallel to the floor

00:14:36

stretched out and perform the polish here it is the

00:14:40

simplest pose, put your fingers

00:14:43

under your shoulders, the weight is not enough, push off

00:14:46

from your shins and try to align your

00:14:48

hip joints for this, the outer

00:14:51

right one smelled the right half then

00:14:53

point the left thigh back, turn it

00:14:56

inward, pull up the kneecaps and try to

00:14:59

keep your back, take it, bend your

00:15:02

elbows and slowly stretch along the

00:15:05

right thigh

00:15:06

relax your back muscles, watch

00:15:10

your breathing, your breathing is calm, your

00:15:13

legs are strong, your hip joints are in

00:15:17

one line, extended in one plane, we

00:15:20

maintain the following principle of Pilates, this

00:15:22

alignment, we go into a lunge from a lunge, a

00:15:28

plank

00:15:29

from a plank, the pose has become again, keep your hips

00:15:34

parallel to the floor, pull your abdominal muscles and

00:15:37

begin to do push-ups according to the principle of

00:15:40

aerobatics, the chest strives for the floor,

00:15:43

but it does not touch the shoulders, we pull them as

00:15:47

far as possible from the ears, all the time we lengthen the

00:15:50

line of the neck from behind,

00:15:52

well done, we exit the chaturanga version of dandasana,

00:15:56

hold on, feel your

00:16:00

muscles, do not let your stomach fall, pull your

00:16:02

abdominal muscles and slowly exit

00:16:06

from the khomukh of the world, son’s pose, child’s pose

00:16:10

child's pose, relax,

00:16:11

rest, stretch your arms

00:16:14

as much as possible, fingers extended and

00:16:17

palms hooked onto the mat, we

00:16:19

go out to the table,

00:16:20

downward-facing dog, exhale in downward-facing dog pose,

00:16:25

stretch out, feel the

00:16:28

strength in your hands from your strong hands, push off

00:16:31

and try to transfer the strength of your hands to many by

00:16:33

moving the ischial bones back

00:16:36

and up,

00:16:37

maximizing the space from

00:16:39

the armpits to the pelvis and from the pelvis to the armpits,

00:16:42

stretch out,

00:16:44

step forward with the other leg, step

00:16:47

forward with your left leg,

00:16:48

put your feet at the same distance

00:16:50

so that your back heels are on

00:16:53

the mat,

00:16:55

connect your palms in reverse to bridges and

00:16:57

simply connect your hands from the back and

00:17:00

begin to slowly go down

00:17:04

fix the pelvis remains motionless the

00:17:08

movement comes only from the hip

00:17:10

joints slowly down inhale feel the

00:17:15

stretching of the legs strong knees are pulled up

00:17:18

and slowly rise exhale perfectly

00:17:22

continue the movement

00:17:26

feel the strength of the legs immobility

00:17:30

stability of the pelvis and feel the energy of the

00:17:33

pelvis moving down slowly with the strength of the

00:17:37

back muscles try to lift yourself up

00:17:40

excellent well done we continue two more times

00:17:49

very good the last movement down

00:17:53

we combine with breathing with during breathe

00:17:56

we lower ourselves and get out into the porsche and here she is

00:17:59

son

00:18:00

put her palms under the shoulders checked

00:18:03

aligned the left half for this purpose

00:18:06

then they directed to name the right thigh

00:18:08

turned inwards the kneecaps

00:18:10

remain taut,

00:18:12

we bend our arms at the elbows and slowly

00:18:15

stretch along the left thigh with an

00:18:18

exhalation, feel the legs are strong,

00:18:24

relax the back muscles,

00:18:27

we track the natural calm rhythm of

00:18:29

our breathing,

00:18:31

but do not forget about the principle of aerobatics, we

00:18:33

tightened our abdominal muscles, our legs remain

00:18:36

strong, we go into a lunge, we aligned both

00:18:42

sides of the pelvis, we tightened the shoulder of the carcass and

00:18:45

stretched the spine come out of the

00:18:50

plank, rest in the child's pose, in the child's pose,

00:18:54

relax

00:18:57

again, lengthening the arms as much as possible from the

00:18:59

shoulder joints, let's get caught

00:19:03

on the mat and find that the palms are

00:19:05

glued to the mat and the arms remain motionless,

00:19:08

come out the table

00:19:10

and exhale, downward-facing dog in the downward-facing dog pose,

00:19:14

stretch out,

00:19:16

feel the stretching of the spine

00:19:19

stretching your arms and legs, step forward with your right

00:19:25

foot,

00:19:26

lift your left heel off the floor, rise

00:19:30

and bend your right leg, bend it so

00:19:33

that the angle of 90 degrees is

00:19:37

between the shin and thigh, stretch your arms

00:19:39

up and begin to slowly squeeze out,

00:19:43

lower yourself each time and follow the

00:19:46

principles of Pilates alignment your avi

00:19:49

iliac jacket left and the right one

00:19:51

should be in the same plane,

00:19:53

pull your shoulders away from your ears, imagine that

00:19:57

your arms are growing from the center of the waist and

00:19:59

continue to perform movements

00:20:01

as slowly as possible, maintaining the principle of

00:20:05

aerobatics, slow and smooth movements,

00:20:07

focusing on the muscles

00:20:09

we are working on perfectly, two more

00:20:13

movements down

00:20:15

and up, stay at the extreme bottom point,

00:20:20

connect your arms with your eyes and

00:20:24

continue with your eyes, perform the belly of

00:20:26

virabhadrasana, one directed the sacrum of the pelvis,

00:20:29

tightened the stomach, leveled both

00:20:32

sides of the pelvis, stretched out,

00:20:34

place your palms on the side of the right foot,

00:20:37

lunge from the lunge, come out of the plank and from

00:20:41

the plank, perform four push-ups,

00:20:46

perform push-ups, slowly

00:20:49

tighten the abdominal muscles,

00:20:51

stretch the top of your head forward tailbone and

00:20:54

cross back excellent last movement

00:20:58

and stay at the bottom

00:21:02

chaturanga dandasana tightened the

00:21:05

kneecap tightened the abdominal muscles buttocks in

00:21:08

good shape inhale

00:21:09

arched dog muzzles up

00:21:12

stretched out and again go into the child's pose

00:21:17

rest restore hysterical breathing

00:21:23

if it gets lost try to relax the

00:21:26

muscles muscles along the spine

00:21:29

arm muscles relax the muscles but the words

00:21:33

stretch your arms forward,

00:21:35

we come out of the table and the dog has become,

00:21:39

we stretch out well and step forward with the other

00:21:43

leg, the

00:21:44

left leg forward, the right heel is torn

00:21:47

off the mat, the distance between the legs is

00:21:50

about ten meters, a meter or twenty,

00:21:53

we extend our arms from the side surfaces

00:21:55

of the body and begin to move, each in

00:21:58

its own rhythm, the

00:21:59

movement is slow, try do not

00:22:03

bend in the lower back for this

00:22:05

we fasten the lower part of the abdomen all the time and

00:22:08

pull it up with a virtual zipper very

00:22:12

well lacie

00:22:14

we continue the movement moving slowly

00:22:18

down and muscle strength we squeeze up

00:22:22

we try to maintain a 90 degree angle

00:22:25

between the pain and your thigh great

00:22:31

one more time we go down slowly

00:22:35

we come out arrow jora

00:22:37

into virabhadrasana one hold in the pose point the

00:22:40

sacrum stas the outer left groin

00:22:44

or left half then lower the

00:22:47

right iliac bone up

00:22:49

stretch out

00:22:51

move the breath calmly lowered the arms

00:22:56

symmetrically on both sides of the foot

00:22:59

come out plank four push-ups each in

00:23:03

its own rhythm

00:23:04

do not let the elbows come off from the

00:23:07

torso, perform the movements slowly, the

00:23:12

abdominal muscles are pulled up perfectly chaturanga

00:23:18

dandasana,

00:23:19

hold inhale,

00:23:22

the dog is facing up, the shoulder blades are forward, the breasts are in

00:23:26

love and we are resting, we went into the

00:23:31

child’s pose, we relaxed, and

00:23:34

from the child’s pose, the pose became

00:23:38

on the palms under the shoulders, the

00:23:41

abdominal muscles are tucked, the shoulders are pulled

00:23:45

as far as possible from the neck line

00:23:47

rise forward and up with your right hand,

00:23:50

open your side and slowly

00:23:53

raise your hand up, inhale and

00:23:56

exhale, bring the young one under the left

00:23:59

armpit with your gaze, continue your hand, but

00:24:03

inhale, open your chest from the center,

00:24:06

try to keep your hips

00:24:08

motionless,

00:24:10

well, exhale, twist, inhale, stretch, pull back the

00:24:17

shoulder of the carcass,

00:24:18

continue moving slowly, each in

00:24:21

its own rhythm, inhale, open up the pages,

00:24:25

lengthen yourself even more, exhale,

00:24:28

twist, watch the oblique

00:24:31

muscles of the abdomen very well, the last

00:24:35

movement,

00:24:37

inhale, open up, check the air

00:24:42

bones on the same line,

00:24:43

pull the shoulders and shoulder blades as

00:24:45

far as possible from the line of the ears and continue with your gaze, the

00:24:48

hand

00:24:50

is resting, the palms are under the shoulders of the chest the cage

00:24:54

was lowered between the palms and left pose 8

00:24:58

points slowly comes out and work in the

00:25:05

other direction slowly pulled the sleeve

00:25:08

to the side open inhale twist

00:25:15

exhale continue to perform the movement

00:25:19

slowly feel the stability and

00:25:22

immobility of the hip joints

00:25:24

beater remain motionless the energy of

00:25:27

movement comes from the center of the waist from the

00:25:30

lateral surfaces of the body of the shoulder blade all the

00:25:33

time pulled in

00:25:34

very well two more movements slowly

00:25:40

open and slowly come out well done

00:25:45

stayed opened the chest from the

00:25:49

center feel with the left shoulder blade goes to

00:25:51

the spine right down the

00:25:53

neck long look continued our

00:25:57

left arm stretched out lowering the palms

00:26:00

under the shoulders stretched out the

00:26:03

arms forward lowered the chest

00:26:06

down relaxed the ischial bones

00:26:09

up inhale we come out in the gas of the sphinx

00:26:15

lower the stomach stretch the hips lengthen

00:26:18

ourselves through the tips of the feet bend backwards

00:26:22

joined the palms lowered the head

00:26:25

rest the skin of the crocodile put the palms

00:26:29

under the shoulders and elbows press the torso to the side

00:26:31

surfaces feel the stretch

00:26:34

through the tips of the feet to the top of the head

00:26:36

forward pull up the abdominal muscles and

00:26:39

bend over with an inhalation inhale deflection along the life of the

00:26:42

scapula here forward of the chest

00:26:45

lift up if you feel

00:26:47

compression of the lumbar region when bending your

00:26:49

elbows there

00:26:50

should be a deflection only in the thoracic

00:26:53

spine

00:26:54

stretch out let's go down

00:26:58

put your forehead on the mat stretch your

00:27:00

arms along the torso pull your

00:27:04

shoulders as far as possible from the line of the neck

00:27:06

well belly pulled up and begin to move the

00:27:09

vessels up, exhale down at the very

00:27:14

top point, stretch the top of your head forward with your

00:27:17

tailbone and your sacrum back, try

00:27:20

not to let your shoulders fall into the floor,

00:27:25

pull them into the ceiling of your shoulder blades, pull them over the spine, stretch your

00:27:28

tailbone, don’t raise your head, one line of

00:27:31

stretching from the top of your head to your tailbone is very

00:27:34

good, two more movements will be seen slowly

00:27:38

all the time you feel stretching

00:27:40

and slowly

00:27:42

lower down excellent the last

00:27:45

movement

00:27:46

performed the boat pose one raise your hands

00:27:49

up chin point at the

00:27:51

chest or not the neck behind me

00:27:54

stretch the abdominal muscles and imagine that with

00:27:57

your palms you try to touch the

00:27:59

ceiling stretch out slowly

00:28:03

lower your arms to the sides with our palms

00:28:07

we stretch we lengthen the chest

00:28:10

from the center the abdominal muscles remain

00:28:12

tightened we begin the movement inhale up

00:28:16

exhale downward do not let your hands

00:28:19

fall to the mat your head

00:28:22

remains motionless the spine is

00:28:24

extended perfectly well done

00:28:27

two more movements connect the principle of

00:28:30

Pilates visualization

00:28:31

imagine that a heavy plate is lying on you

00:28:35

and you overcome its

00:28:37

resistance to the resistance of gravity

00:28:39

slow eyelid and slowly lower the

00:28:42

plate should not crush you do not make

00:28:45

sudden movements parted at the

00:28:48

highest point on you and two grooves of the boat

00:28:51

2 stretched yourself with your arms held the

00:28:55

nVision flow of breath do not hold

00:28:58

breathe calmly through your nose pulled your shoulders away

00:29:01

from your ears belly tighten your legs, strong,

00:29:05

lower down, rest,

00:29:08

lower your forehead onto the mat, move your arms

00:29:11

forward, feel the stretching of the

00:29:13

spine, pull the abdominal muscles, remember

00:29:17

that we are buttoned up and pulled up and

00:29:19

begin a slow movement, don’t forget

00:29:22

that the plate is pressing on you from above, inhale

00:29:25

slowly up, exhale down very well,

00:29:30

well done, continue the movement, don’t make

00:29:33

sudden ones upward movements smoothly overcame

00:29:35

resistance and sank down

00:29:39

remained at the highest point,

00:29:41

lingered in boat pose 3,

00:29:43

easily and without tension, slide along the

00:29:45

streams of our breath, breathing very well,

00:29:49

connected the forearm with a mass, lowered the

00:29:52

forehead on them, resting in the crocodile pose,

00:29:55

allow the muscles to relax, direct

00:30:00

attention to the lower abdomen,

00:30:03

fasten again pull yourself up, lengthen yourself

00:30:06

through the ends, run back, feel the tone of the

00:30:09

inner surface of your thighs and buttocks,

00:30:11

throw off your shoulder blades with

00:30:13

your spine and perform the following

00:30:17

movement,

00:30:18

bend your legs, grab your hands with your feet and

00:30:22

imagine that your hands are two levers, you know

00:30:26

the levers

00:30:27

need to be pressed with your feet, starting slowly to

00:30:29

rise, inhale smoothly without jerking up,

00:30:32

exhale down each in your version of

00:30:37

the movement, slowly, the center will be pulled up,

00:30:41

inhale, stretch out, exhale, lower yourself very

00:30:46

well two more times and raise your head,

00:30:50

try all the time to feel the

00:30:52

stretch in the neck area, you remained at the extreme

00:30:55

top point, you felt two levers

00:30:58

on you pulled your arms like a bowstring, you

00:31:01

stretched out, you slowly lower down,

00:31:05

palms under your shoulders, toes bent

00:31:09

come out plank without plank table and table

00:31:14

rounded back exhale

00:31:16

cat inhale bend over

00:31:20

exhale round back

00:31:24

inhale bend over one more time let

00:31:28

your muscles relax the muscles

00:31:30

we worked with

00:31:33

round your back and lower your

00:31:37

hips in a wave, belly onto your ribs

00:31:41

lower again grab yourself by the feet

00:31:44

lower your forehead onto the mat and we begin

00:31:48

to lift and only our legs, legs

00:31:52

hip-width apart, feel how your

00:31:54

palms press on your feet and fall on your palms,

00:31:59

perform the movements slowly, live,

00:32:03

pull yourself up,

00:32:04

try not to make sudden

00:32:06

upward movements, feel the smoothness of the movement

00:32:09

very well, perform the last

00:32:13

slow upward movement, hold on, slowly

00:32:18

lower your legs and now try combine

00:32:21

these two movements into one, tear

00:32:23

off the chest, lift your hips

00:32:26

up, slowly lower down, don’t

00:32:29

raise your head, keep

00:32:31

your chin pointed at the

00:32:34

chest, slowly up and

00:32:38

slowly, not for the last time, stretched out, lowered

00:32:44

yourself very well and lingered in the

00:32:48

bow pose background, once she stretches out,

00:32:54

lowers them, connects the forearm,

00:32:57

lowers them onto their forehead relaxed in the

00:33:00

crocodile position, you think your muscles have a little

00:33:02

rest, direct your attention to the lower

00:33:07

abdomen,

00:33:08

fasten your legs, stay

00:33:10

strong, your stomach is tightened, feel the

00:33:13

pressure of the pubic bone on the mat and pull

00:33:16

it further forward and upward, collarbone,

00:33:19

clasp your hands into fists, move your fists

00:33:22

symmetrically on both sides under the pubic bone the

00:33:24

bone of the chin is on the floor and we

00:33:29

begin to perform the movements slowly,

00:33:33

concentrate on the muscles of the thigh,

00:33:35

feel which muscles are involved in

00:33:38

the work,

00:33:40

add the principle of Pilatus visualization,

00:33:44

imagine that 5 we press on the ceiling,

00:33:48

pressing a very hard, tight spring against it,

00:33:52

perform the movement as slowly as possible

00:33:54

up and down very good, well done

00:33:59

last movement my inhalation century is left

00:34:04

on the gas or one leg and continue to

00:34:07

move the thigh the floor strives well the floor

00:34:11

does not touch try to lengthen the line of

00:34:14

the neck from behind

00:34:15

pull the shoulders pull the shoulder blades as

00:34:18

far as possible from the lines of the mice

00:34:21

it remains necessary at the top stretched out lengthened

00:34:24

myself through the tip of the foot and imagine

00:34:27

that I am stretching a very tight arc rubber

00:34:29

to the wall and under the walls,

00:34:33

try to keep the distance between

00:34:34

the hip and the floor

00:34:37

the same slowly back and slowly

00:34:42

return the leg perfectly, the last

00:34:45

movement

00:34:47

stretched out lengthened ourselves through the tip

00:34:50

of the foot and raise the leg up

00:34:52

grasshopper pose ardha shalabhasana o

00:34:56

keep the leg as high as possible above the floor

00:34:58

the stomach presses on the palm of your hand, your chin is

00:35:01

on the floor,

00:35:03

lower your leg down and go out in favor of the

00:35:06

crocodile,

00:35:07

relax and we korasami rest,

00:35:13

direct your consciousness to the lower abdomen

00:35:15

again, fasten yourself, pull yourself up,

00:35:17

support on your chin, extend your arms to their

00:35:21

full length and change legs,

00:35:24

the other leg up and down, we seem to be

00:35:27

shaking our leg but at the same time we overcome

00:35:31

virtual resistance

00:35:32

press the heel onto the ceiling slowly lift the leg

00:35:36

up and slowly down overcome the

00:35:40

resistance pressed on a very hard tight

00:35:43

spring and slowly lower the leg

00:35:46

down do not allow your muscles

00:35:48

to relax thigh muscles all the time in

00:35:51

good shape perform one more movement

00:35:57

left leg up bend the leg and

00:36:00

now with you we mentally rest against the

00:36:03

ceiling as if we want to put the ceiling

00:36:05

on our foot,

00:36:07

feel the weight of the ceiling on our foot

00:36:10

all the time working through visualizations

00:36:13

through resistance this will help us

00:36:16

load our muscles even more, great

00:36:19

job, continue one more time and

00:36:22

add the next movement to stretch

00:36:26

the leg back and pull the heel to the buttock,

00:36:30

slowly lengthen it through the tip of

00:36:33

the foot back, as if stretching a

00:36:35

hard, tight rubber from the buttocks and to the wall

00:36:39

and from the wall is not

00:36:43

good, two more movements

00:36:48

completed the movement, the last time

00:36:50

remains at the top and performed ardha

00:36:53

shalabhasana, half grasshopper pose,

00:36:55

lift on the lip boots abdominal muscles

00:36:59

hold your leg above the floor

00:37:01

breathe don’t hold your breath now

00:37:07

we try to combine these two movements and

00:37:09

raise both legs at the same time a branch

00:37:11

full version of shalabhasana hold the legs

00:37:14

stimulate the work of our kidneys the chin is pressed

00:37:16

to the floor pulled the shoulders away

00:37:19

from the ears and raise the legs a little higher

00:37:22

legs straight stylish knees pulled up,

00:37:25

breathe, don’t hold your breath, and a little

00:37:29

higher and even higher

00:37:32

very well, slowly slowly lowered your

00:37:36

legs down, stretched your arms, turned

00:37:38

over and turned over on your back,

00:37:43

stretched yourself in two directions through the

00:37:46

tips of the stack, one from the shadow through your palms

00:37:48

to the other, stretched out,

00:37:51

inhale and exhale, directing the

00:37:54

energy movement from the center of the belly

00:37:56

we rise up, the

00:37:59

feet are pressed to the floor, the arms are parallel to the

00:38:02

floor and I begin to slowly lower each

00:38:05

vertebra onto the mat, we stretch out,

00:38:09

we slowly go down and the hryvnias again, with an inhalation,

00:38:13

we moved our hands back behind our heads, we pulled

00:38:16

ourselves through the tips of our palms, we through the

00:38:18

tips 100 forward, we stretched well,

00:38:21

lengthened the lateral surfaces of the body and the

00:38:23

entire spine bent your legs at the knees

00:38:26

and imagined

00:38:27

that a heavy brick was placed on your stomach;

00:38:29

it presses on your stomach and

00:38:32

pulls your lower back to the floor; do not

00:38:34

allow

00:38:35

your stomach to push the brick up all

00:38:38

the time; keep your abdominal muscles pulled up; my

00:38:40

hands are in the lock; the lock is moved from the hands from the

00:38:44

back of the head; elbows to the sides and

00:38:45

begin to rise upward as you exhale,

00:38:48

look at your stomach, you saw this heavy

00:38:50

brick that presses on your stomach, the

00:38:52

brick should not be pushed up, do not

00:38:55

round and

00:38:56

feel the muscles, your head lies relaxed

00:38:59

on your hands, push your elbows and to the side,

00:39:02

this will help expand and the upper part of

00:39:04

your back, pull your shoulders and shoulder blades as

00:39:07

far as possible from the neck line,

00:39:09

perform the movement slowly, each in its

00:39:12

own rhythm, we combine breaths and

00:39:15

movements, exhale slowly up, inhale

00:39:19

slowly down, who wants to complicate the

00:39:22

task for themselves, do not let the back of your head touch the

00:39:25

mat

00:39:26

classes are very good last movement

00:39:30

rise up exhale stretch your arms

00:39:33

forward and only with the strength of your muscles belly,

00:39:35

we try to lift ourselves up, slowly

00:39:39

rise, sit down, sit on the ischial

00:39:41

bones,

00:39:42

straight back, flat shoulder blades, tighten the

00:39:45

abdominal muscles and try to slowly

00:39:47

go down, stretch out each vertebrae

00:39:50

one by one, very well, and

00:39:53

we stretch out, the

00:39:54

arms remain motionless, and now we

00:39:57

try to tear off the shoulder blades and lift up the

00:39:59

right leg, exhale, tear off shoulder blades

00:40:02

lift the leg try to make the shoulder blades

00:40:05

flat more parallel to the floor

00:40:07

pull up the stomach and slowly stretch out

00:40:11

each vertebra on the mat slowly

00:40:13

lower down lower the leg

00:40:16

works only the right leg exhale rise

00:40:19

sit down try to keep your

00:40:21

back straight inhale lower if it is still

00:40:24

difficult to work with the leg do the first

00:40:27

option you are simply without a leg rise

00:40:30

up, trying to sit on the sit bones and

00:40:33

feel the plane weakly, so who is ready

00:40:36

to work with the leg at the same time, half looking

00:40:39

up, are you all stretching, inhale, lower yourself

00:40:44

very well, change legs, sit down,

00:40:47

exhale, and lower yourself,

00:40:50

inhale, do not make sudden movements, the

00:40:53

energy of the movement comes only from the abdominal muscles,

00:40:57

perform the movement slowly keep your

00:41:00

hands parallel to the floor, don’t forget that

00:41:03

the brick continues to press on your stomach, it

00:41:06

shouldn’t fall, keep your muscles

00:41:08

tight, well done last movement,

00:41:12

exhale, sit down, flat shoulder blades, inhale, lower yourself

00:41:16

and now try to complicate the

00:41:20

task for yourself, we will simultaneously

00:41:22

raise our legs and tear off the shoulder blades,

00:41:24

energy of movement, energy of movement,

00:41:27

continue to direct from the center of the abdomen

00:41:29

we work, exhale and balance, sit on the

00:41:33

ischial bones,

00:41:34

inhale down, try not to make sudden

00:41:37

movements only with the abdominal muscles, with the stomach,

00:41:41

rise up with the muscles and slowly

00:41:44

keep the muscles in tone,

00:41:45

lower down perfectly, continue

00:41:48

to work, feel the muscles you

00:41:51

are working with, feel the abdominal muscles,

00:41:55

do not forget that the zipper is on the stomach

00:41:58

buttoned up, not your stomach, the muscles of the

00:42:00

lower abdomen remained in good shape all the time, stayed in the

00:42:03

boat pose, lowered the

00:42:07

feet, released the ischial bones,

00:42:10

removed the buttocks, felt sitting on the

00:42:12

ischial bones, bent the legs, directed the

00:42:16

sacrum, stas tightened the abdominal muscles,

00:42:18

directed the shoulder blades forward and tried to

00:42:21

hold the arms parallel to the floor, hold the

00:42:23

legs only counting the abdominal muscles breathe

00:42:27

calmly through the nose who is ready to complicate the

00:42:31

task stretched out the legs you where the legs are

00:42:34

strong knees to Putin whether the arms are correctly

00:42:36

gendered and lingered in the next version of the

00:42:39

goat boat face up sitting on the

00:42:42

sit bones

00:42:44

chest pull to the ceiling arms

00:42:46

hold parallel to the floor legs

00:42:48

extended

00:42:49

bent legs and slowly lowered each

00:42:53

vertebra onto the mat one by one, remember

00:42:56

about the brick, it lies on our stomach all the time,

00:42:59

with an inhalation, we moved our hands back behind our heads

00:43:03

through the tips of our palms, we stretched through the

00:43:05

tips of our feet, we lengthened ourselves well and

00:43:08

again we tried to sit in the boat pose in the

00:43:10

full version or straight leg view

00:43:14

balancing on the sit bones,

00:43:16

stretching forward from the shoulder blade, inhale lowering, I'll

00:43:20

take it to everyone one more

00:43:21

time, he gave it, sat in the boat pose,

00:43:25

pulled up the legs, sitting on the sit

00:43:28

bones and trying to hold it in the

00:43:30

upper position using the abdominal muscles,

00:43:32

breathe

00:43:34

very well, well done, and hold your toes perfectly for another 10 seconds

00:43:41

pulled your shoulder blades forward, stretched out,

00:43:43

lowered your legs well and again

00:43:47

stretched each vertebra one by one,

00:43:51

inhale your arms back behind your head,

00:43:54

pulled yourself a hundred times, lengthened your spine,

00:43:57

lengthened the lateral surfaces of your body and

00:43:59

try to feel how to

00:44:01

stretch, the rectus abdominis muscle is lengthened

00:44:03

and the muscles we worked on are

00:44:05

the energy of movement comes from the center of the abdomen with an

00:44:08

exhalation again and sit in the boat pose,

00:44:10

hold, turn forward, support

00:44:14

on your knees,

00:44:16

stretch the left leg to the side, support on the

00:44:19

right to the right

00:44:21

with an inhalation pirelli hands up, there is nothing for them

00:44:24

to go down, swing,

00:44:26

imagine a birch tree that is

00:44:29

rocking the wind, swings slowly

00:44:31

smoothly, tension in the body is gone every

00:44:35

time and we try to go down a little deeper

00:44:37

a little lower, while we remember that

00:44:40

our tailbone is suspended by a heavy weight that

00:44:43

pulls the tailbone and sacrum down, not the belly is

00:44:46

buttoned up, they will pull us up the

00:44:48

movement slowly and perfectly and we come out in a

00:44:51

beautiful beam pose,

00:44:54

lower the left palm to the foot the right

00:44:57

hand tends to the left imagine that with your

00:45:00

right thigh

00:45:01

you are resting against the wall, you have pulled your

00:45:05

right thigh bone well into the head of the

00:45:07

hip joint, you have pulled your shoulders away from

00:45:09

your

00:45:10

ears, your neck has been lengthened, you have pulled up the kneecap of your

00:45:13

left leg,

00:45:15

stretched out and try to connect your ankles

00:45:18

together

00:45:21

slowly, while placing your

00:45:23

palm under your shoulder, perform vasishtha with

00:45:27

on 1 lines comfort hand knee foot

00:45:30

opened the chest from the center of the

00:45:32

shoulder blade flat and works for us only

00:45:36

upwards, no need to stretch well, extend

00:45:39

here through the tip of the foot

00:45:41

make the shoulder blades flat chest

00:45:44

open

00:45:45

direct attention to the abductor muscles of the

00:45:48

left thigh feel the work of these

00:45:50

muscles movement slow up and down we

00:45:54

we continue to include the principle of visualization, we

00:45:57

imagine that we are overcoming the

00:45:58

resistance,

00:45:59

we press with this on the ceiling and on the floor,

00:46:02

attracting a hard, tight spring,

00:46:05

well done, two more movements slowly

00:46:08

up, we stretch out and slowly lower our

00:46:12

leg, the nose doesn’t touch anything,

00:46:14

stay on the ground,

00:46:17

step forward with your left leg, stretched

00:46:20

back and down, really going down

00:46:23

on the right forearm and elbow under the shoulder, the

00:46:27

leg remains motionless, try to

00:46:30

open the hip joint, move the

00:46:33

knee as far as possible from the shoulder and the

00:46:35

lower leg works,

00:46:37

try to slowly raise the leg and

00:46:39

lower it without sudden movements, smooth

00:46:42

up and down,

00:46:46

continue to feel the work of the

00:46:49

inner surface of the thigh,

00:46:51

support on the right block, stretch out

00:46:57

and we continue to move the knee, we will be as far as

00:47:01

possible,

00:47:04

well done, one more

00:47:05

movement remains, the leg is at the top,

00:47:08

but stretch it out and try to perform on on

00:47:11

the same, lift the upper leg at an

00:47:14

angle of 90 degrees, you will feel that the

00:47:17

side surface of your body is

00:47:19

completely pressed to the floor,

00:47:20

we lift our cover, we perform

00:47:23

the same grip, we try not fall,

00:47:27

hold your

00:47:28

foot behind the tsive, catch on the mat,

00:47:31

grab your big toe and

00:47:34

try to maintain balance, maintain

00:47:38

balance, direct the sacrum, open the sacrum, and open the shoulder

00:47:41

blades, chest, lift up

00:47:44

and open the hip joint of the

00:47:47

upper leg, do not bend your lower back,

00:47:50

lower the spoon down, roll over on

00:47:54

your back,

00:47:55

perform supta for a long time, stasa on one

00:47:58

pulled the foot towards you, the leg that was

00:48:03

at the top,

00:48:04

pull the big toe to the line of the forehead,

00:48:07

bend the leg, grab yourself by the foot,

00:48:09

pull the feet towards the shoulder about the knee from the shoulder,

00:48:13

open the hip joint of the upper

00:48:15

leg,

00:48:16

breathe calmly and breathe through the nose,

00:48:20

bend the legs and come out through the bent knee,

00:48:23

rise the

00:48:25

supports on viburnum and change the other leg to the

00:48:28

side

00:48:29

one line stretching the knee foot

00:48:32

move your arms up lengthen and the lateral

00:48:34

surfaces of the body and begin

00:48:37

to swing imagine ourselves as a birch tree

00:48:41

swing everything under the influence of the wind

00:48:44

slowly down and slowly Langer perfectly

00:48:50

feel one line of tension of the

00:48:52

arm the crown of the entire spine we try to

00:48:57

carry out the order of Anapa the head teacher

00:48:59

hand down to the right I left palm

00:49:04

tends to the right and stretch out, breathe in the

00:49:08

flow of breath, don’t hold it, try to

00:49:11

connect your palms in place,

00:49:14

pull the femur bone well, left

00:49:16

head of the hip joint,

00:49:18

imagine that the thigh

00:49:20

is pushing off from the stella, if for now you can’t

00:49:22

go too deep, you remember this

00:49:25

will come back

00:49:26

all the time control your movements and

00:49:28

don’t force events

00:49:30

listen to your inner

00:49:31

feelings performing vasishtha son

00:49:35

one line stretching arm knee foot

00:49:38

open the chest from the center and

00:49:41

we only work the upper leg

00:49:43

movement slow footer pull up the

00:49:46

shoulder blades flat try to work

00:49:49

only using the abductor muscles of the thigh

00:49:51

feel your muscles overcoming

00:49:54

virtual resistance, we press with you

00:49:56

on the spring up and another spring is

00:49:59

virtually attracted by the ceiling very

00:50:01

well done,

00:50:03

two more movements down up left

00:50:07

leg at the top stretched out stepped

00:50:10

foot forward stretch

00:50:11

out extend the lower support on the

00:50:14

forearm and the elbow under the shoulder of the knees

00:50:17

move as far as possible from the shoulder

00:50:19

works the lower legs slow and smooth

00:50:22

movement, try not to make sudden

00:50:23

movements,

00:50:24

slowly move your leg up and slowly down,

00:50:27

continue the movement,

00:50:30

concentrate on the working muscles,

00:50:32

feel the muscles of the inner

00:50:34

thigh and lift your leg

00:50:36

only with these muscles,

00:50:39

very good, two more times left,

00:50:42

continue with smooth movements, slowly

00:50:45

stretching and lengthening the entire side

00:50:48

surface of the torso on the mat and

00:50:51

continue to work slowly lower leg

00:50:54

upper thigh unfold from the inside

00:50:57

out don’t forget the abdominal muscles are

00:50:59

pulled up hook your lower leg on the

00:51:02

mat introduce yourself as a wall behind you and

00:51:05

you touch the back of your head shoulders and shoulder blades lower back

00:51:08

buttocks raise your leg up and try

00:51:12

to maintain balance perform anand asana

00:51:15

unfold thigh from the inside to the outside of the

00:51:18

thigh of the upper leg of the shoulder blade, here forward it is

00:51:20

better to fall forward than backward,

00:51:22

try to catch this balance, find a

00:51:25

stable position and from here work

00:51:28

to open the hip joint, the legs

00:51:30

of which are on top,

00:51:32

breathe, do not hold your breath, the

00:51:35

lower leg holds us on the mat, the entire

00:51:38

lateral surface of the torso is well

00:51:40

pressed to the floor

00:51:41

perfectly we leave, turned over on your back and

00:51:45

completed the supta, served thickly to your son, one

00:51:47

pull 100 scarecrow

00:51:50

and direct it is not good as far

00:51:53

forward as possible, you will feel that both blocks of you are

00:51:56

equally long, bent the leg, directed the

00:51:59

foot to the shoulder

00:52:00

and the knee is working as far as possible from the shoulder, the

00:52:03

leg that was on top and

00:52:05

try to feel opening the

00:52:07

hip joint,

00:52:10

stretched the legs back,

00:52:12

moved the arms, and exhaled, we

00:52:14

rise, we direct the energy of movement

00:52:16

from the center of the abdomen,

00:52:18

we turn forward and sit down, we

00:52:20

restore our breathing, inhale, raise our arms

00:52:24

up, exhale, lower our arms down

00:52:29

again, breathe deeply,

00:52:30

directing the flow of inhalation, expand the lower

00:52:33

ribs, slowly calmly exhale, you can

00:52:37

breathe in the breath Pilates principle:

00:52:39

inhale through the nose, exhale through the mouth,

00:52:45

another breathing cycle, each in its own

00:52:50

rhythm,

00:52:51

how well lowered your hands to a comfortable

00:52:55

position in which you are comfortable, or

00:52:57

legs crossed, if this position is not yet

00:52:59

comfortable for you, you can spread your

00:53:01

legs to the side or sit on the bridge,

00:53:03

imagine that behind you there is a wall rick and you

00:53:05

must touch it with the back of your head shoulders

00:53:08

shoulder blades lower back stretching out in one

00:53:12

plane stretching along the virtual

00:53:14

wall behind our back back

00:53:16

straight shoulder blades flat

00:53:19

no tension in the muscles including muscle memory

00:53:23

tracking our correct position and

00:53:25

trying to maintain it we rise and

00:53:28

stand and we can go in and well done thank you

00:53:31

finished

Description:

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