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00:00:02

this video we will do a complex

00:00:04

of joint gymnastics lying down, this complex

00:00:07

perfectly restores the mobility of the

00:00:09

nutrition of the joints, eliminates the problem in the

00:00:12

joints, it works especially well with the

00:00:13

joints of the legs,

00:00:15

working them all but also using the

00:00:19

rest of the joints in the body,

00:00:22

this complex is performed lying down, so it’s very it is good to

00:00:24

use it in any condition,

00:00:27

if a person cannot stand for a long time,

00:00:30

especially since it will be comfortable to do it while lying down,

00:00:32

also this complex will be a very good

00:00:35

warm-up before any asana practice and you

00:00:37

can use it as a warm-up and

00:00:39

in general, and as a complex for

00:00:42

strengthening and restoring joints,

00:00:46

lie down

00:00:48

Before doing this, you can stretch the spine on your back

00:00:51

to remove the compression of the

00:00:54

vertebrae; we place ourselves on the elbow;

00:00:57

we rest our palms on the pelvis and crawl with our

00:01:00

elbows back, stretching the lower back and stasis; we lengthen the

00:01:03

lumbar region; we remove the

00:01:07

compression in the lower back; we stretch;

00:01:19

shoulder blades palms on the lower bone of the

00:01:22

skull and pulled up stretch the neck and

00:01:28

lower the head hands

00:01:32

relax the muscles full breath deep

00:01:35

inhale exhale

00:01:38

as much as possible let go of all tension and in

00:01:42

this complex our attention will be

00:01:44

directed to those parts of the body in which

00:01:47

movement occurs, try to

00:01:50

keep the rest of the body relaxed then

00:01:53

eat

00:01:54

consciously relax what is not

00:01:57

moving and observe what

00:01:59

moves your eyes can be kept closed,

00:02:03

in principle, I will talk everything out and you

00:02:06

can study with me in parallel,

00:02:08

listening to my voice, direct your

00:02:12

attention to your toes, start with your

00:02:14

toes, clench your toes very tightly

00:02:17

and straighten them out to the sides and

00:02:20

continue squeezing and spreading the entire

00:02:23

upper body remains relaxed and

00:02:26

calm and smooth and breathing squeezing and

00:02:30

spreading the toes we work out the joints of the

00:02:34

toes we

00:02:41

finish well and move on to the ankle

00:02:44

joints we stretch our toes away from ourselves and

00:02:47

toward ourselves gently with pleasure we stretch away from

00:02:51

ourselves and on ourselves

00:02:54

the upper part of the body is relaxed,

00:02:57

also make sure that the face is

00:02:59

relaxed so that no other muscles are

00:03:02

tensed, and

00:03:06

now alternately one foot towards you,

00:03:09

the other away from you, pull the toe and

00:03:13

[music]

00:03:16

all our attention is in the area of the

00:03:19

ankle joints, we monitor what

00:03:22

changes there, what sensations arise

00:03:25

warmly something else is growing, you feel

00:03:28

just being present with the attention of the part

00:03:32

where there is movement,

00:03:36

we finish well and now we turn

00:03:39

the feet inward

00:03:41

outward inward towards the weapon and also pay attention to

00:03:46

our

00:03:47

ankle joints, you

00:03:51

will feel what changes during the process

00:03:53

of practice in the process of doing the

00:03:56

exercises we finish well and make a

00:04:00

full circle with the tops in one direction,

00:04:03

gently smoothly rotate in a circle

00:04:10

and

00:04:14

in the opposite direction

00:04:26

and shake, relax,

00:04:28

take a deep breath, exhale, observe

00:04:32

what has changed in the body, what sensations have

00:04:35

appeared in the area of the feet, ankle

00:04:38

joints, what has changed there, and

00:04:43

then we connect the legs together and

00:04:48

direct our attention to the right leg

00:04:51

and slightly slightly raise and

00:04:53

five to ten centimeters above the floor, stretch the toe

00:04:56

forward

00:04:57

with an inhalation, bend the leg at the knee, pull up the heel, exhale,

00:05:03

stretch the toe forward without touching the

00:05:06

floor, inhale, bend the exhale with the heel forward,

00:05:09

push and continue with the right leg,

00:05:13

extend the toe and the

00:05:15

heel, here all the joints of the legs are already included

00:05:19

and the knees and hip ankles

00:05:22

and all our attention is in the right leg, the

00:05:25

rest of the body remains

00:05:28

relaxed, we try as much as possible to

00:05:31

relax the rest of the body, the

00:05:38

leg does not touch the floor

00:05:41

above the floor on it, we fix it

00:05:47

well inhale bent knees exhale toe

00:05:50

up inhale bent exhale heel up and

00:05:54

now continue up alternate

00:05:56

toe to toe,

00:06:00

all attention in the knee joint,

00:06:03

ankle, well,

00:06:05

they are now working on the right leg, we

00:06:09

observe the sensations,

00:06:12

try to straighten the knee completely,

00:06:16

if possible, we finish, and now

00:06:20

the rotation in the knee joint with the foot,

00:06:22

we draw a circle in one direction

00:06:25

[music]

00:06:35

and in the other, we

00:06:49

finish the leg lowered,

00:06:51

shook, relaxed take a

00:06:53

deep breath, exhale and observe the

00:06:57

difference in sensations in the right and left

00:06:59

legs, just feel what has changed

00:07:03

and

00:07:05

connect the legs together again while

00:07:08

raising the left leg 5-10 centimeters

00:07:11

above the floor, stretch the toe forward and

00:07:14

inhale, bend the knee, pull the heel to the

00:07:18

buttock, exhale, toe forward, inhale,

00:07:20

bend the exhale heel forward and continue to

00:07:25

alternate the toe of the snout, the leg does not

00:07:27

touch the floor

00:07:37

[music]

00:07:40

it is good to combine any joint gymnastics with

00:07:43

suja and breathing because it

00:07:46

helps strengthen the joints and bones and

00:07:51

a link to jaya breathing I will attach a

00:07:53

video in the description under this video

00:08:01

[music]

00:08:08

inhale, bend your knees, exhale toe up inhale

00:08:12

bent exhale heel up and

00:08:15

continue up

00:08:18

alternate toe heel

00:08:21

all attention in the left leg the rest of the

00:08:25

body is relaxed

00:08:35

finish and now rotate the

00:08:38

foot in a circle in one direction

00:08:40

draw the

00:08:52

other side

00:09:06

well and lower the leg shake

00:09:09

relaxed

00:09:11

deep inhale exhale watch how

00:09:14

they relax muscles in the body and

00:09:23

connect the

00:09:24

legs together,

00:09:26

arms next to the body, place palms on the floor

00:09:28

and raise both legs 5-10

00:09:31

centimeters, stretch toes forward, inhale

00:09:34

bent knees, exhale toes forward

00:09:39

without touching the floor, inhale bent,

00:09:42

exhale heels forward and

00:09:44

continue with both legs

00:09:49

hips knees together

00:10:01

[music]

00:10:08

inhale bent knees exhale toes up

00:10:12

inhale bent exhale heels up

00:10:15

continue up

00:10:25

[music]

00:10:33

finish well and now circular

00:10:35

rotations of

00:10:36

knees with tops draw a circle to one

00:10:39

side

00:10:40

thighs knees feet together

00:10:49

[music]

00:10:54

and from the other side

00:11:12

good finish legs lowered and

00:11:15

shook relaxed

00:11:17

muscles

00:11:24

deep inhale, exhale,

00:11:27

observe the relaxation in the body

00:11:37

and then move on and move the hip

00:11:39

joint of the

00:11:41

arms a little further from the body

00:11:45

so that they do not interfere; we connect the legs

00:11:48

together; we start with the right leg; we move the right leg

00:11:52

along the pool to the right; we bend the

00:11:55

knee; the

00:12:02

right hip joint

00:12:05

was abducted, bent, straightened and we continue to

00:12:09

direct all attention to the right

00:12:12

hip joint, we feel what

00:12:15

is changing there, what new sensations

00:12:17

appear and a

00:12:20

calm, smooth inhalation and exhalation from the jaya

00:12:23

breath, the tip of the tongue is raised to the

00:12:27

upper palate at any point that is convenient for you and

00:12:35

in the opposite direction, as if opening the

00:12:38

joint we move the right leg to the left,

00:12:40

bend the knee, open the joint and

00:12:44

straighten it along the floor

00:12:49

[music]

00:12:51

the movement is as if to open the

00:12:55

hip joint, all attention is there in the

00:12:59

right hip joint,

00:13:02

we observe the sensations

00:13:03

[music]

00:13:07

we remain in a state of inner smile,

00:13:10

that is, we observe with pleasure all the

00:13:12

sensations that arise in the body we

00:13:23

finish well, shake the legs,

00:13:26

relax them again, connect them again and now the

00:13:30

left leg hits the floor, move them to the left,

00:13:33

bend the knee, move the knee to the right and

00:13:37

straighten a full circle, it turns out

00:13:40

bent, moved to the right, straightened,

00:13:49

the movement now seems to be closing the

00:13:52

joint,

00:13:53

we observe the sensations in the body

00:14:01

[music]

00:14:08

and in the opposite direction move the leg

00:14:11

to the right, bend the knee, open

00:14:13

the joint and straighten it along the floor on the left

00:14:25

[music]

00:14:31

[music]

00:14:41

well and twist it, shake it,

00:14:44

relax the muscles, take a deep breath, exhale,

00:14:49

feel what has changed in the body and

00:14:53

then bend the legs at the knees,

00:14:55

pull the heels to the buttocks of the feet, place them

00:14:58

at the width of the mat and

00:15:01

step over the shoulder blades with your hands on the floor with our

00:15:04

hands we grab our ankles if you don’t

00:15:07

reach your ankles then just put your

00:15:10

hands along your body with your palms on the floor of your

00:15:14

feet parallel to each other at the width of the

00:15:18

mat and then inhale and exhale lower your

00:15:21

right foot onto the inner

00:15:24

rib

00:15:25

lowering your knee thigh shin down to the floor

00:15:29

right knee stretches forward and down to the

00:15:34

floor, while the pelvis remains on the floor, both

00:15:37

buttocks do not lift off the floor, breathe,

00:15:41

relax the muscles, the

00:15:43

front surface of the thigh is well stretched, the

00:15:47

mobility of the joints improves, the

00:15:50

ligaments are strengthened, calm inhalation and exhalation,

00:15:54

we remove all tension with exhalation

00:16:01

[music]

00:16:25

[music]

00:16:29

with inhalation we raise the knee return

00:16:32

the leg to the foot, exhale, relax the muscles and

00:16:36

with the next exhalation, lower the left

00:16:40

knee forward and down to the floor and

00:16:43

remain in this position, breathe with

00:16:47

both buttocks on the floor, the

00:16:51

knee stretches forward and down to the floor

00:16:54

through the pain, do nothing, especially do not

00:16:57

allow pain in the joints and ligaments of the

00:17:00

muscle you can pull up to this is

00:17:03

normal, especially if there is very strong

00:17:06

tension in the thigh muscles, then of

00:17:09

course you will feel them, but not

00:17:11

through pain, through pleasant and stretching, this is the

00:17:15

only way you can safely

00:17:19

practice yoga in any body position, you

00:17:22

should not experience pain,

00:17:25

only slight discomfort maybe

00:17:31

we try to relax the muscles as much as possible,

00:17:35

mentally exhale through

00:17:38

the place where we feel the tension,

00:17:41

help the muscles relax

00:18:01

[music]

00:18:05

with an inhalation, raise the knee, return

00:18:08

it to the foot and straighten the legs, shake the

00:18:13

muscles, relax, take a deep breath, exhale, feel

00:18:17

what has changed in sensations, and

00:18:21

then bend the right leg in knee, with your

00:18:24

right hand, take hold of the shin with your left

00:18:27

hand by the foot and place the foot in the groin of your

00:18:30

left leg, turning the top with your

00:18:35

heel up,

00:18:37

hold the toe and lower the knee,

00:18:41

relaxing the muscles, stretch the knee down to

00:18:44

the floor,

00:18:45

you can slightly help yourself with your right hand,

00:18:49

if there is no pain, you can

00:18:52

push the thigh a little a little down to the floor,

00:18:55

if it’s already uncomfortable, then you don’t need to

00:18:58

add anything, just relax the muscles,

00:19:01

remove the tension,

00:19:04

calm, smooth inhalation and exhalation, don’t

00:19:08

hold your breath,

00:19:10

always

00:19:12

in yoga, make sure that your breathing

00:19:14

remains even, doesn’t falter, doesn’t

00:19:18

linger, but is smooth and calm,

00:19:31

lift your knee, place your heel to the right

00:19:35

buttock, heel to the buttock

00:19:37

from the side, the toe is looking to the right,

00:19:41

we inhale and, with an exhalation, lower the knee

00:19:45

forward and down,

00:19:47

lowering the foot onto the inner edge,

00:19:50

the toe continues to look to the right, the knee stretches

00:19:53

forward and down to the floor,

00:19:55

we also breathe, both buttocks are on the floor, we do not

00:20:00

lift off the floor, a

00:20:03

calm, smooth inhalation and exhalation, we remove the

00:20:06

tension with exhalation, there

00:20:23

should be no pain in the joints and ligaments in this position

00:20:25

[music]

00:20:34

lift the knee and straighten it,

00:20:37

shake it a little, relax, take a

00:20:40

deep breath, exhale, feel the

00:20:44

difference in the sensations in the right and left

00:20:46

leg, observe and

00:20:49

bend the left leg, take hold of the shin with your left hand, and take the

00:20:53

foot with your right hand and

00:20:55

place the foot in the groin of the right leg,

00:20:58

turning the heel up, hold the toe with the right

00:21:01

hand and lower the thigh down,

00:21:07

relax the muscles,

00:21:12

remove the tension here, the

00:21:14

ankle joints are well stretched,

00:21:17

the hip and knee joints are

00:21:19

also strengthened and the

00:21:28

mobility of the joints of the legs improves

00:21:37

and you can slightly push

00:21:40

each other down with your left hand if not no painful

00:21:43

sensations

00:21:58

lift with the knee place the heel on the side of the

00:22:01

left buttock turn the toe to the left

00:22:05

to the side inhale and exhale

00:22:08

lower the foot onto the inner rib and

00:22:11

lower the knee thigh and shin down both

00:22:16

buttocks on the floor tass do not lift off the floor

00:22:19

breathe relax the muscles

00:22:24

not everyone will have a knee reach the floor

00:22:28

and this is normal, it can be somewhere

00:22:31

here you just relax the muscles,

00:22:33

remove the tension at the beginning, this is

00:22:36

completely normal when the mobility of

00:22:39

the joints is restored when the muscles

00:22:42

relax you will have more flexibility

00:22:45

in the body and will already go lower

00:22:49

[music]

00:22:57

raise the knee

00:23:00

return the leg on the foot and straighten it, shake it,

00:23:03

relax the

00:23:05

muscles, take a deep breath, exhale and

00:23:12

then do a butterfly in a lying position,

00:23:16

connect the feet, pulling the heels to

00:23:19

the buttocks and lower the knees down to the floor, the

00:23:24

feet turn out to rest on the ribs, and

00:23:27

on the outer ribs of the feet together, the knees

00:23:31

go down and while the

00:23:34

ligaments relax, we shake and stretch out our arms above

00:23:38

yourself and above your face, spread your fingers

00:23:41

as wide as possible to the sides, we will work

00:23:44

with the joints of the hands and starting with the fingers,

00:23:47

the exercise is like claws, with force

00:23:49

we tighten our fingers into a fist and

00:23:52

straighten them again, spread them out as if

00:23:54

overcoming some kind of resistance until it seems to be

00:23:56

smoking about which

00:23:59

we tighten with force and spread the sides all the

00:24:03

attention to the fingers of the hands now

00:24:06

we direct

00:24:09

activate it heals the joints of the hands

00:24:16

well again spread the fingers

00:24:19

as wide as possible to the sides stretched

00:24:22

palms and move the ankles away from ourselves and towards

00:24:26

ourselves

00:24:27

all the attention now in the wrist

00:24:30

joints we move to it

00:24:41

well and keeping the

00:24:44

fingers spread as wide as possible we rotate in a circle

00:24:46

palms in one direction

00:24:49

[music]

00:24:55

[music]

00:24:59

neither in the other direction

00:25:11

well and lowered the arms, relaxed the muscles,

00:25:14

inhaled, exhaled and

00:25:21

then bend the arms at the elbows and

00:25:24

raise the elbows 5-10 centimeters

00:25:27

above the floor,

00:25:28

work with the elbow joints,

00:25:30

rotate the arms parallel to the floor in one

00:25:33

direction, rotation happening in the elbows and

00:25:37

[music] the

00:25:39

guys directed all their attention there

00:25:49

and

00:25:50

in the other direction

00:26:01

[music]

00:26:07

good and lower our hands, relax the muscles, take a

00:26:10

deep breath, exhale, and

00:26:15

now, stepping with our spatulas in half,

00:26:18

we reach our ankles with our hands and take hold

00:26:22

of my ankles, separating my feet, if

00:26:25

we can’t reach it, then also arms along the

00:26:28

body with palms on the floor, just put them if you

00:26:31

can reach them, take hold of the ankles from the inside,

00:26:33

feet together, remain resting on the ribs

00:26:37

of the feet and with an inhalation, push the pelvis up, bend

00:26:43

with an exhalation,

00:26:45

lower them, and inhale again,

00:26:48

lift them there, exhale lower the

00:26:50

feet together, do not

00:26:54

separate them on the ribs, rest on the

00:26:57

outer ribs inhale, raise the pelvis and do

00:27:01

circular rotations with the pelvis clockwise,

00:27:05

describe the maximum circle

00:27:13

[music]

00:27:20

and in the opposite direction counterclockwise

00:27:37

[music]

00:27:40

finish well, lower the tass,

00:27:45

connect the knees and straighten the legs,

00:27:48

shake, relax the

00:27:50

muscles,

00:27:56

observe the sensations, take a

00:27:58

deep breath, exhale and

00:28:01

[music]

00:28:06

move on For the next exercise,

00:28:08

we connect our legs together, pull the toes of our feet towards

00:28:12

ourselves,

00:28:15

place our palms on the front surface of the

00:28:18

thigh and, with an inhalation, slide our fingers over our

00:28:21

knees, lift the upper part of the body,

00:28:24

stretch the top of the head up,

00:28:29

breathe in the lower back, press the toes of our feet towards

00:28:34

ourselves to the floor, pull

00:28:49

[music]

00:28:58

inhale and exhale, lower, shake off the

00:29:01

legs relax the

00:29:04

muscles, take a deep breath, exhale

00:29:14

and

00:29:15

again connect the legs together with the toes of the feet

00:29:18

towards you, pull your arms next to the

00:29:20

body, place your

00:29:22

palms on the floor and direct your

00:29:25

attention to the point in the center of the chest,

00:29:28

now work with the thoracic

00:29:31

spine with an inhalation, push the point in the

00:29:33

center in the chest up, tearing off the shoulder blades and

00:29:37

bringing them together shoulder blades, together with the exhalation, we

00:29:40

round the back and stretch our shoulders to each

00:29:43

other,

00:29:44

stretching the shoulder blades and continuing to inhale the

00:29:48

chest up,

00:29:50

exhale,

00:29:52

rounded the toes of the feet,

00:29:56

pull ourselves up

00:30:01

[music]

00:30:25

[music]

00:30:36

and the last time inhale and exhale and

00:30:41

lowered, relaxed the muscles of the legs,

00:30:45

shook a deep breath, exhale,

00:30:47

observed that the body has changed

00:30:51

what sensations appeared and

00:30:55

[music]

00:30:57

then we bend our legs at the knees,

00:30:59

we pull our heels to the buttocks of our feet,

00:31:02

we put them shoulder-width apart, approximately

00:31:06

parallel to each other, and, stepping with our shoulder

00:31:08

blades on the floor,

00:31:10

we again take hold of our ankles, if we can’t reach them,

00:31:13

then our arms along the body with our palms on the floor of our

00:31:16

feet, in parallel,

00:31:18

with an inhalation, we raise our pelvis bent up,

00:31:23

brought the shoulder blades together with it won't have no

00:31:27

bridge pose, breathe,

00:31:30

observe how the back

00:31:33

surface of the body is strengthened, the muscles of the legs and buttocks of the back are

00:31:44

strengthened, the spine is toned, the

00:31:47

kidneys are toned, the adrenal glands and

00:31:57

then we begin to describe a full

00:32:01

circle with the pelvis clockwise,

00:32:05

slowly smoothly,

00:32:07

all attention to the sensation

00:32:26

and in the opposite direction side against the numerical

00:32:49

[music] we

00:32:51

finish well with an inhalation, we pushed the

00:32:54

pelvis up, bent and with an exhalation, lower the

00:32:58

pelvis,

00:33:00

straighten the legs, shook ourselves, relaxed the

00:33:05

muscles, take a

00:33:10

deep breath, exhale,

00:33:14

observe what has changed in the body

00:33:23

and then connect the legs together, toes of the feet

00:33:25

towards ourselves, pull them up with our hands, take hold

00:33:29

of the lower surface of the thigh and inhale

00:33:32

bending your arms at the elbows,

00:33:34

placing your head on the top of your head,

00:33:37

pushing your chest up,

00:33:41

toes up, toes pulled up, feet together, breathing,

00:33:45

more of the body weight goes into the elbow and just

00:33:49

a little bit on the top of the head, the mat is clear, the fish pose

00:33:53

strengthens the immune system well and

00:33:56

improves blood circulation in the pelvic organs,

00:33:59

strengthens the spine, and

00:34:04

regulates the back muscle hormonal background

00:34:08

frees dior Aries calm

00:34:12

inhale-exhale remove tension

00:34:25

[music]

00:34:28

come out of boredom be sure to inhale from above,

00:34:32

raise your head

00:34:34

press your chin to your chest and

00:34:38

lower your lower back from below, vertebrae by vertebrae,

00:34:41

legs shaken, relaxed,

00:34:44

deep inhale, exhale,

00:34:48

listen to the sensation in the body

00:35:01

and connect the legs together again, toes

00:35:04

pulled yourself up in with an inhalation, raise your

00:35:07

straight legs up and with an exhalation, without bending your

00:35:10

knees, lower your legs towards you and

00:35:13

place your palms either on your shins or on your feet where

00:35:16

you can reach,

00:35:18

pull your hips towards your stomach,

00:35:20

chin, lower your chest, straighten the

00:35:24

back of your neck, your lower back remains

00:35:27

on the floor, maybe a little - slightly lift from

00:35:30

the floor to the tip of the tongue on the upper

00:35:34

palate, at any convenient point at jaya we

00:35:36

use breathing and

00:35:39

try to relax the muscles as much as possible,

00:35:42

observe how the back

00:35:44

surface stretches and his spine

00:35:48

releases all tension with exhalation,

00:35:58

the asana improves blood circulation in the legs,

00:36:01

pelvic organs,

00:36:03

gently stretches the lumbar -the sacral

00:36:06

spine and the entire back

00:36:08

surface of the body

00:36:12

tones the muscles of the legs

00:36:25

[music]

00:36:49

[music]

00:37:05

bend the legs at the knees,

00:37:07

pull the hips up to the stomach,

00:37:09

press them tighter and breathe with

00:37:12

diaphragmatic breathing as you inhale,

00:37:14

inflate the stomach as you exhale, lower

00:37:18

it, massage the internal organs, do not

00:37:22

relax the muscles in parallel

00:37:37

[music ] we

00:37:45

carefully sit down,

00:37:47

then you can do it either with you and but

00:37:50

if you do it as a separate

00:37:52

complex, then we complete the shavasanas,

00:37:55

relax the positions lying on your back,

00:37:57

or continue the practice of any any

00:38:00

complex, yes, if you do this, this is

00:38:03

joint gymnastics while I was warming up with

00:38:06

you, I Alla Voronkova

00:38:09

subscribe go to my channel and enjoy your

00:38:11

health

Description:

Подпишись на мой телеграм - https://t.me/allavoronkova_pro Мой мини курс "5 шагов" - https://ladysoul.ru/fivestepsksg СУСТАВНАЯ ГИМНАСТИКА ЛЕЖА - Комплекс суставной гимнастики лежа очень хорошо восстанавливает суставы ног и всего тела. Улучшает питание и подвижность суставов, укрепляет мышцы и связки. Подготавливает тело к практике йоги, подходит для разминки перед любыми занятиями. УДЖАЙИ ДЫХАНИЕ: https://www.youtube.com/watch?v=c7YnkPkLgCM Подпишись на мой Инстаграм: https://www.facebook.com/unsupportedbrowser Мой канал в Телеграм: https://t.me/allavoronkova_pro Подписаться на канал - https://www.youtube.com/user/allavoronkova Йога для всех - https://www.youtube.com/watch?v=iR-KsVzesA8&list=PLS4f80Yli1mvh1znz16ok9Fst5MMfyhTU Группа Вконтакте - http://goo.gl/zOhZx0 Йогатерапия - https://www.youtube.com/watch?v=iFMacdHmaeo&list=PLS4f80Yli1mvgogBnv4CYyrruntXOrhYo Асаны - https://www.youtube.com/watch?v=oc2iJvBotMU&list=PLS4f80Yli1mtGJIUSSLZ1yqFM2_Y2eCot

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