Tatyana Lavrova

Saved 5/26/14 5:00 PM from let's not grow old

YOGA for PROBLEM ZONES: hips, waist, buttocks. YOGA AS WAY of WEIGHT LOSS. - YouTube  See details »

 

Saved

Video subtitles:
  • 00:00:10: Hello dear Friends today we you talk to such a wonderful all topic of interest on the how correctly to line up the structure of their training as well correctly line up the structure of their lessons seemingly very busy rhythm of life
  • 00:00:30: the first with what we start with you what we analyze how can isolate cut out time despite the work despite all some of our things we need some life the problem how can find time for our training doctors and leading credibility in the sport recommend take in the morning and evening to morning must engaged to
  • 00:01:00: to tone up body to our body I woke up recommend intensify organism to that degree not yet begin active sweating it suggests that our body has process circulation became active process breathing became and is active suggests that It is beginning to emerge from body toxins poison that the stopper disclosed support and it is a good sign of that training
  • 00:01:31: brought to the desired level evening necessary engaged to to relieve muscle power to to remove such some psychological stress naturally some people have who not Active work in During the day they It must be in the evening eg activated There are such people who love engage actively evening that love go to the gym and who love engage on trainers who I like to do on I treadmills
  • 00:02:00: for example very often I see these people are engaged in halls in the evenings and I ask them questions why you do Are you for the day is not do you exhausted not tightened in During the day they meet our Job intellectually that we often While in office, and see many People like very They are often in offices sit deals intellectual activities for such people necessarily need exercise stress if physical
  • 00:02:31: load in these people would not mean their bodies will be very heavily intoxicated were killed and their bodies will become stronger than the passive if we do not support Our active mode body means it become sluggish means it becomes unhealthy will appear disease and course the most important thing that I I want to convey to you that each of you this individuality in each of you physiological structure each of you own
  • 00:03:00: for your type of car so to say yes and each machine type needs its own their load some customized especially and exercises which is very good influence on your body must also correctly build for just for you training program where do we start the first with what we start needed learn to listen my body feeling your body is the most the main thing that you have to understand said contact body
  • 00:03:30: language 2 only two words, body language has only two feeling it comfortable or sometimes uncomfortable people come to busy talking to me I'm not uncomfortable I can deal with for example, I had friends who half went to one fitness club I worked on trainers took individual lessons and all six months on He told me bad me uncomfortable my body is bad in
  • 00:04:00: After all, she did not they gained a muscle in her failed to do your body beautiful she felt only suffering, and at the end all received damage from these exercises because for her body structure had static static exercises On the other hand, there are people who requires active work program for example such people very fond of fast Such people go They love to run such people are very They love to visit Hall and such people are very like for example
  • 00:04:30: dance for such natural for people This type of machine need another program and there are three types cars this we also need and you understand each of you need to understand What you type machines in ancient eastern techniques which are called Ayurveda recognized Three types of the first type Thomas is the second type Rajas is the third This type of sattva Thomas is the people
  • 00:05:00: who have Passive way of life such as you like more rest you more like it sit on me love move you You do not feel about movement and comfort you feel it Why you start fuck you like hearty meal you like the kind of thing do you like example good comfort and the atmosphere around it is these conditions comfort they created it your type of machine on
  • 00:05:30: your psycho type and Naturally then, for You will be very relevant it static exercise is yoga this may be the body of since it can be such practice aqua yoga is very actively spreading this whole static that can impact on This body may be eg daily or morning walks on forest in the open air or evening as you walk It is convenient but remember that such
  • 00:06:00: active sports active life is not for you You can not get that effect and your body will not be able get that effect if you do directly active loads you will not be this deliver enjoy a second This is the type of rajas active people is people who are They can not live without such motion is people are just can not sit a place I had friend who constantly then on somewhere when you
  • 00:06:30: I had to run out at the She had office work constantly on I could not jump just sit on one place is suggests that a person he rajas he many active energy and such man certainly must be very a lot of movement this man very useful to engage with morning to just develop this energy for that he could fine function writing to it it simply does not worried about this a person must engaged in the evening and
  • 00:07:00: his type of training it will be active need more deal with it lifting it you need to swim in the pool as much as possible Large Scale Integration such loading it must engaged in the if the gym Man if this woman and must engage in shaping in order to develop here this Activity for to this activity no harmed man because Activity is is to create
  • 00:07:31: can and film negative and a third type of people it People with this excellent people quietly and such people are very very sensible they are also accurate Little They also say they go a little very calm but their life is inert life very becomes very freely and in terms of schedule that is they are always very prudently if you treat people
  • 00:08:00: who love count their calories that love count your a way of life in which have accurate schedule and they continually follow him you feel about category of people in decoction of your type must integrated you training must be strictly engage actively sports for to raise energy level and in the evening engaged calm and relaxing species load for to shoot muscle tension for you it will
  • 00:08:31: most harmoniously but these people, we we can meet not every day and such people small enough they more integrated developed but we will strive to do level next aspect our conversation is load and age categories remember children whether they are active many children move maximize all their engine system they are associated with running
  • 00:09:02: very fond of frolic play some games of course if you have child allow him to I am moving as much as possible active in any the case is not suppressed it is this movement about the development and the stage should This phase will encumber foundation program for further physical physiological development The more child moves with the healthier he will be future this paradigm it is the law the fact
  • 00:09:30: that the more It moves at all people in life than more in his life activity better It operates all of its how the system respiratory and Cardiovascular the more the better intensive work his muscular system but unfortunately Many of us work contact the office work involves sedentary lifestyle someone and a lot is riding on then such machines a lot of sitting in this program is to
  • 00:10:01: this course we It touches on how you can you dear correctly build your Ration your life lifestyle so way to you could not be hurt to keep healthy vitality next stage we age We analyze this period puberty maturity there is an active formation skeletal muscle goats system there is an active
  • 00:10:30: formation spine in general Body structure and here at this stage, no in no case be give your body strong and heavy load and why and because if you give strong intensity load the body body will depleted if these load will the regular it will become depleted basis for of life organism which is not need the fact that the body is very much consumes energy forming on growth
  • 00:11:00: and if at this point illiterate and very actively start work such as fitness equipment is very Getting down to business with a bar than very fond Many youth girls eg addicted some less well but of course can be too addicted fanatically some sports date later they will be very big problems Related musculoskeletal system directly from cardiovascular system, too usually athletes
  • 00:11:30: have certain certain degree of professional shelf so to speak And note that athlete after 35 years at most, it's not athlete and very it is important to very important understand that this period that we need you need to clearly build their training the first thing necessary before How you will be build their training is consult a doctor or undergo a full
  • 00:12:00: survey the body to understand their strengths and weak sides In principle it is important for all next stage age is people the average age of 25 to 40 years, of course, we will touch on this topic as a major because that starts here work here start a trip on the car is no longer up to here activewear life course but Some of you have already We felt that active lifestyle he let us needs
  • 00:12:31: We ask ourselves matter if we do not will move the what will happen and the body in the body will occur stagnation lock so I need to move at least 4 hours Day is the morning it Evening is the evening time very favorable walking or jogging in the morning in the open air to our saturated with body oxygen and more better if you to engage in the pool if you will be swim and if you You will be engaged eg static yoga exercises some gyms
  • 00:13:00: physiotherapy to be let to develop the muscles of the body because when a man sits and very often people sit wrong and go I have been wrong simply because the weight the body is transferred from underbelly as it need on the waist and on shaped heel wrong Firstly muscle spine and skeleton spine begins distort bend at wrong seat naturally there are problems so it is best
  • 00:13:30: work with the technicians who develop muscle stretch muscle stretch spine Next if you fond active sports please It is very good in any form of sport supported in the age categories because if you do not You will engage in this age is to Unfortunately old age the body will come into full unfitness is exactly because physiologically the machine is arranged so that if a person not regularly deals physical activity if he does not four hours of physics
  • 00:14:00: on the day he he does not go such as not moving the body gradually beginning very first start muscle begins they stagnate night stagnate begins to break down Often appear to obesity 40 years so we We see very often there are any problem areas emerging diseases difficult to breathe broken serdech work Cardiovascular systems and natural
  • 00:14:31: All our body gradually goes on there to support needed regular training needs mode Let's talk more about what what type of load people need after forty such people needed static view loads because the body is already formed body It has already passed the basic as it is their stage of maturation This formation and is already at this
  • 00:15:00: level necessary work harder to respiratory and cardio system is no longer here We need intensive Of course if the load you if your body if you are accustomed to always engaged in one mode and you accustomed to systematic such as physical stress in the gym then you can keep calm if you not feel of it fatigue but so many people for example over 40 which will be engage actively sports feel that they it is not easy to lack of resources the body is needed
  • 00:15:31: reducing practice relaxing practice good Yoga helps very well also helps Pilates itself very well help walking and jogging in woods and very calm well to dance because at this stage spontaneous especially dance It has a good impact on the musculoskeletal system on if we are talking about people those people who for 50 they need exclusively
  • 00:16:00: calmly static load south same can be Pool walk is but also very useful here it is no longer to be overextend liters but and of course the need regularly produce survey the body to see whether developing body or any the disease can not be progress can be contrary any illness leave to again same right line up his its load training
  • 00:16:31: next aspect who we are touch on this food and in aqueous mode training system it is very important to pay note that we energizes your body because whether training is meaningless unless we if our building material substandard and are fit choose always healthy products that many dedicated movies watch them explore and choose only for himself healthy foods nutrition before and after training course
  • 00:17:01: many say that you can not eat can not eat food two hours before the training and after three hours 3 After three hours after training but here you need to look at your individual you need to schedule adjust its wpad training such If you eat food it can be easy after light food after passing hours you can safely going to do in the hall
  • 00:17:30: after you eg workout drink and some I actively cocktail like or some BBC active additive or some vitamins eat some easy vitaminized salad it will be very good for your the body and then the there is little snack and only no junk food and then by then e.g. after two hours you can already safely is something that you I want to have combining the different products is is fully
  • 00:18:00: You can do light snacking is permissible but that it is not weighed down the body is very hence it is important if you You want to gain weight training naturally men if they like engaged for the set weight two hours before the training should be tightly it is desirable to eat cereals especially men who want to eg dial good weight and muscle mass you need to eat cereal products consume nuts consume dried fruit is
  • 00:18:30: products that will saturate the very good and not strengthen muscular system and or if you're up to training will there locks Product This will give you additional additional resource for calories by which you You can be engaged and it is not to lose weight it is very important after if you workout active workout if you seek weight gain you this is how you must
  • 00:19:00: again after a little It may be small snack after two hours and eat e.g. some protein food which may be meat it can be women it can be Soy and the so-so diet it will allow you very quickly and well and gaining weight strengthen muscles gain muscle weight if a woman seeks on the contrary reduce muscle reduce weight muscle and dry muscle yes also what It called the dry
  • 00:19:30: muscle means to training you must have less than that of portion calories that it will consume during training ie before a workout you must eat light neutral food is not no carbs proteins more neutral vegetable products and fruits you contributed which would be easy easily digested and digested contributed to ease during training on training must takes 20 minutes intense hour dhow if it is active and
  • 00:20:01: sweating it very good index so naturally manner the body begins gradually dehydrated begins to emerge water through a very actively and shakiness begin break down fat cells and gradually body starts from and hotstsa this goal any woman to gradually muscles become fit and It tightens the skin tightened It begins to occur include a process fat splitting subcutaneously
  • 00:20:31: in the subcutaneous layer and then already gradually after training too try not to eat for at least 2 hours but drinking and intensive You can drink as much as want as It requires your body after fifteen minutes after training and only then again you can eat some but high-calorie food to try it It was sometimes we naturally like after training as a It seems to us to have to
  • 00:21:01: In fact the body It gives a symptom It gives a reflex due to the fact that he need water water by 70 percent of body human and we naturally must be after training horoshenechko drink but must be met specific timeslot 15 minutes after training and 15 minutes to exercise this while receiving water is very important for to our the body was not
  • 00:21:31: dehydration and of them they I here if you You will correct use the method drinking water you can very well integrally saturate body by microelements which is not contained if you'll still be use clean water and under and in liters day it will really great for and your workout then your body will be healthy and strong because water is is the major construction material
  • 00:22:00: and now we are with you special study complex study problem areas of our the physical body is waist area is abdomen lumbar region thighs and buttocks the first with what we start it easy warming-meteorological complex muscle study spine and extension spine for just our the body prepared for the further exercise this complex called An asterisk because used it
  • 00:22:30: all the provisions that the spine exist Stand with your feet shoulder width Done in the spirit Pull your hands up look intently at palm exhale smoothly through the hands side lower down and fully relax the muscles of the arms shoulders and loins and once again a deep breath now you do not pick up head, pull your hands up Breathe in the shade hard and pull shoulders to the ears and on the exhale slowly hands
  • 00:23:00: through the side Lower down and completely relax muscles We get down to the core part of the complex deep breath pull arms through hand up exhaling smoothly straighten arms sides fingers add up to pinching and slightly straighten arms reducing blade make deep breath of this position with an exhalation slowly lower left hand down pull right hand up view fixed on the palm
  • 00:23:30: right hand breath We deliver the right top hand tightens the left hand palm parallel to each another with an exhalation smoothly right hand We go down and very carefully deviate to the right side so that relax muscles look at the rushes left hand breath pull your hands up look at the rushes palm exhale slowly lower hands up to chest level gesture on the bridge in this position commit breath and as you exhale slowly
  • 00:24:01: We set up the right hand back and put right hand on the left shoulder from shoulder tightens We are trying to touch shoulder good left hand put on the right shoulder again commit breaths slowly and gently curl after the head of the neck unfolds shoulder girdle and lumbar breath back to initial position folds his hands on chest level exhalation reverse
  • 00:24:30: position of his hand back right to left shoulder humeral head belt slowly curl in the left side of the exhalation inhale back to starting position and folds his hands on chest level and We commit exhale draw in the stomach and cant knee left foot laying hands on top head of the foot pull the knee inhale We climb through direct loins pull your hands up
  • 00:25:00: gently lower your hands back head remains straight Easy Prague lumbar and thoracic departments exhale slowly and slowly We stretch ourselves knee right foot palm put on top part of the foot and lowers his head Kalina well with exhalation, put his hands at chest height take a deep inhale exhale then another just breath place left hand on the rim of the belt take aside
  • 00:25:30: fingers pinching with exhale as much as possible wring from behind right hand stretch as far back as twining spine exhale, we inhale with We combine hands on chest level then take a deep breath do again exhale slowly relax the whole body again inhale and we exhale slowly does the same twisting already the left side of the left hand folded fingers in pinching and
  • 00:26:00: twist as far back as look at the left hand breath lay your hands on chest level exhalation Get your fingers Get your hands back fingers locked in It 1 locks your fingers together and very smoothly and slowly pulling we cant live stretching down possible and under the weight of the body own hands tilted down and fully
  • 00:26:30: relax the body breathe freely and this position fully relaxes spine free the body from all voltage concentration lumbar pulling muscles spine a deep breath, exhale relaxing again a deep breath exhale slowly gently lower your hands buttocks lift head up and over
  • 00:27:01: direct loins straightens the fold hands on the bridge on chest level commit deep breath smooth exhalation muscles relax and harmonizing with inhaling breath Pull arms through upstream side with exhale slowly hands by hand, we to descend fully relaxes the muscles more just take a deep breath tightens arms through the upstream side draw in the stomach tightens shoulders to
  • 00:27:31: ears exhale smoothly and slowly lower hand over hand down the future after we done dynamic exercise complex we get to static postures for study problem areas lie Please back the first position is Opanas it is belly that very well affects lumbar region and
  • 00:28:00: belly initial position supine with breath we We commit lifting legs bent at the knee lap chest make deep breath and pull please your up connecting body hand as close as possible ankle joints and somknite them for then the wrist slowly lower
  • 00:28:30: head down and all lower body structure relax in this take a position try to inhale completely relax leg muscles of hands and shoulders then commit deep breath raise only head up and chin Pull the chest this position make again deep breath exhale and then execute
  • 00:29:02: the full version of this asanas this provision Pull the shoulders to the ears and maximum bring your knees up to chin completely relaxing the muscles waist and back strained there are only hands Front shoulder thorax fixing body in
  • 00:29:30: this position take a deep breath exhale again inhale you Oh breath Exhale slowly and gently loosen tension in the shoulders release plan head down is not straining
  • 00:30:00: release the body from stress and more a few seconds lie down in this position take a deep smooth breath and as you exhale completely relax your muscles of the whole body of just breath exhalation then
  • 00:30:30: slowly disengage skeleton hands and feet and Release the feet on the floor place the foot on the half bent legs lap second position we learned will affect well on the lumbar Front pull strengthen the muscles along the spine pretty please their feet on the floor and pull hand palm up facing the ceiling
  • 00:31:02: with breath smoothly Pull live and under raise upwards pelvis In the way that try move your body weight with the lumbar on his shoulder We commit again breath and tighten feet as close as possible to the buttocks moving body and pulling up chest chin in this position it is very important not to give
  • 00:31:31: strong tension on the lower back and the longer move it to shoulder in the us helping hands stretched up in this take a position deep breath exhale breathe predominantly belly to to relax lumbar muscle and more just inhale and exhale last breath
  • 00:32:01: and as you exhale slowly umnost fruit praising his feet back and chest spine take a deep inhale and exhale slowly slowly stretch your arms legs through pull up and lower along the body relax shavasana
  • 00:32:33: commit and breath, pull your hands through the upstream side stretch hands up toes down and pull your belly with exhalation plan slowly weaken all the muscles once again breath pulling them maximally spine up at the same time pull foot down socks stretch to the floor and exhalation plan slowly relaxing muscles of the whole body and
  • 00:33:00: over the top we rise to the buttocks the following provision is working waist region side muscle stretches them and saves us from the main problem Obesity is very good it affects Natalia is not only but also because the spine that the spine this position receives letter from
  • 00:33:31: is the only asana where he take such position is promotes study of all warping displacements we vertebrae lean right his hand on the floor and exhalation put tass and feet on one level with the right hand have here is we have should be one line commit deep breath and Now drop the left hand on the same name
  • 00:34:00: leg if difficult hold balance this position, place the left hand in front yourself fingers away from you then have fingers directed you his left hand place before is that there comfortable hold balance if you You feel that balance can hold free to the move the left arm on the same leg in This position is very it is important to move the weight the body is with the pelvis
  • 00:34:30: more on top part of the body that is in order to were studied muscles of the right side parts and vice versa were studied muscles of the left side part of that is gone mutually stretching and narrowing we pull the muscles pelvis up and slightly forward tightens forward to what to fix this position and tap upper housing
  • 00:35:01: lower leg Lower the hand on the same leg pull head forward take a breath and exhale smoothly and slowly lower head down maximally and pull the left ear his left shoulder in this position take a deep breath then breathe out there
  • 00:35:31: just take a deep breath exhalation breath deeply and try relax muscle strain waist once again a deep breath exhale and after just breath Exhale slowly and
  • 00:36:01: we go down smoothly on the buttocks and done the same position since the other hand support goes to the left hand and left hand extend your legs in the right side let left hand pelvis and legs are on Again the same line as Free pelvis forward pull on possible rules hand on the same name leg lift your head
  • 00:36:32: up exhaling slowly and smoothly move it to the ear right shoulder tilt maximum down Take this state deep breath at species yet just breath exhale breathe freely
  • 00:37:01: predominantly belly breath exhalation deep breath ok exhale relax at the Nosta shoulders try all support transfer the left hand relax your body and last breath pull over pelvis forward and exhale slowly slowly we
  • 00:37:32: We go down to the buttocks put your hands palms facing inward take a deep inhale and exhale gently pull socks downward from themselves and lift the pelvis throwing back her head ago in this position Done at du at food
  • 00:38:00: again inhale you a breathe those Exhale slowly and Slowly lower to the floor buttocks touch the floor well to shoot all together tension in the waist and lateral muscles we Pull down until very loose Pull the palm and
  • 00:38:31: hook and grab palms toes take a deep inhale and exhale lower your head and just relax fully dorsi maximize their rounding breathe free breath exhale remember this asana is not given to to reach out forward and to to relax again inhale you
  • 00:39:00: exhale breath at Oh breath exhale and after and not just breath exhale slowly and well and slowly this position flatten lumbar We are going to play with muscles
  • 00:39:30: inhale back pull the waist inside with an exhalation gather in the stomach and then gently and slowly Chin we drag to the first toes Inhale Exhale slowly slowly intercept coverage hands and grab their heels make a inhale and exhale gently pull elbows to the floor trying to maximize low place
  • 00:40:01: Corps commit vdul We are drawn to the chin first toes exhalation again inhale at but suddenly issued hour enough to round up thoracic and Kalina pull chest
  • 00:40:30: for those who have it position is obtained not very good has facilitated asana lightweight position and smooth entry into it through the round back and knees bent knees bent at us and we pressed against breast so that the knees more Now that he's skeleton disconnecting both would you not down We fell commit take a deep breath and our heels task stretch
  • 00:41:00: maximum down pull your knees possible so Ensures final embodiment they straightened in this position try to do this provision to so much as you They will be comfortable as the you will be that you do not They raped her body We commit breath and exhale slowly gently stretch the heel pull
  • 00:41:32: legs as much as possible and We try relax with we are drawn to the breath exhalation relax again are drawn from the breath and as you exhale completely relax the body and when you fully you can lie down make some deep breaths exhalations
  • 00:42:02: then lift head up again concatenate a palms socks stretch breathe exhale polnost here again round the chest spine to shoot all the tension take a deep breath and in this position bring your knees up to
  • 00:42:30: chest and we start to the next Exercise is exercise is It called roller take a deep breath pull body up and straighten back with an exhalation slowly slowly round the chest Front descend transferring the weight back body on the thorax then gradually Raise the main that the spine is not I showered on neck vertebrae so that your body does not to overwhelm cervical vertebrae
  • 00:43:00: this traumatic Inhale to stretch exhale slowly descend ago rounding the chest Department then rise breath exhale on roll back relax then the body again breath we raise the housing up exhaling smoothly rounded and recline again inhale exhale
  • 00:43:31: breath you Oh and after just breath exhalation with breath Pull it exercise can perform 10 to 50 Depending on the time your well-being in strict sequence breaths necessarily need ensure that spine clearly
  • 00:44:00: reached thoracic department no more than if you will move to chest with thoracic Department on neck This means the vertebrae can hurt cervical vertebrae because they are fragile following we exercise commit the same thing an exercise called wheel and we do the same the very same movement of the same combination but the spine adding at the same time legs and are already working in two asanas 1 Asana
  • 00:44:31: that we will which we will rapidly enter it Halas on when we legs behind the head 2 almost Matan dignity Astana we was that only the knees to the slope Pull this leg forward through the hands hand pull inhale up Exhale slowly and by maintaining an angle 90 degrees Fold Back Case almost beat a leg over head and slide them behind Breathe
  • 00:45:01: newly straightened 90 degrees right angle with the exhalation slowly slowly bend your knees we relaxed breath We go up again right angle exhalation allot legs back for exhale back raising body up straightened cant breath down and relax in the spirit of the stretch ourselves
  • 00:45:32: angle of 90 degrees exhalation allot feet We take them over head inhale, lift hands up and exhale slowly lower knees perform more doubled breath raise the hands up exhale allot feet ago over the head of breath
  • 00:46:02: pull the hands up to exhale slowly cant knees inhale raise your hands up exhalation allot feet back on head breathe in the original position angle 90 degrees and as you exhale slowly bend head and knees relax well inhale, pull
  • 00:46:31: hands in the air you exhale gently and slowly lower your arms through side down harmonizing its Breath again breathe and exhale gently hands by hand, we omit downward and then go to position lying on his stomach put your hands under the head and completely relax
  • 00:47:00: in this position take a deep breath smooth deep exhalation again inhale and then smooth deep breath I try maximally relax muscles the following provision it ardha chaturanga this posture
  • 00:47:31: upper limit that very well It acts on the muscles tighten the waist sipping belly waist palms in uprites half foot drop on socks and very gently tear first upper portion then the body lift your knees and Take the emphasis in this let your position shoulders are on one level with palms Pull live and a little bit pull up in the pelvis
  • 00:48:02: this position we make deep breath exhalation again inhale exhalation breath exhalation breath
  • 00:48:31: exhalation and the last breath exhale slowly and slowly lower knees and addicted to forehead touching the floor pool take a deep breath to exhale Dress the whole body then breathe again
  • 00:49:00: and exhale again Booker spirit exhalation well this we position make deep breath and climb once again in the position ardha chaturanga support four
  • 00:49:30: limb here already go to the position chaturanga dandasanu for something to from the level of people in who are well It turns out this asana we descend down is not touching belly pool make with his spirit exhale, lower down elbows pressed to sides take a breath you yes again breath
  • 00:50:00: exhalation breath you Yes breath exhale and last time breath exhale slowly stretch again descend position
  • 00:50:30: yoga wisely lowering his head to the floor pulling his hands before yourself we are deeply and freely breathe and gently exhale completely relaxing muscles again inhale at kinds and more and suddenly
  • 00:51:02: and exhale then rise up and straighten Xia and now take in diamond pose and from this position go vertical position that It called vertical vajrasana and take
  • 00:51:31: right foot to the side in such a way so that stop you had parallel to the knee take a deep breath, pull your hands upwardly through a side exhale slowly Plan Take the left hand and this well and Tes in the floor left hand in the position to breathe exhale slowly drop the right hand over his head and fully relax the side muscles
  • 00:52:00: We commit vdul you Yes again inhale try to fully relax soup which side completely relax muscles shoulders arms head exhale again inhale exhalation breath
  • 00:52:34: exhalation and the last breath exhale well with the breath pull right hand up then raise body and proceed to guideline asanas and exhale drop the right hand on the same leg with exhalation omit left hand on head and are drawn exactly in the direction of assigning gradually
  • 00:53:01: right hand side we pull the left side of the relax muscles rescue breathing vdul exhale with inspiratory muscle strain and as you exhale relaxes us descend lower and below do you daf
  • 00:53:30: breath exhalation and a groove spirit exhale pull left arm up pull right hand from the exhalation plan omit the hands down OK go to reverse position of support on right knee left assigned to the leg side breath pull the hands up to
  • 00:54:02: exhalation lower right hand down uprites palm in floor and take the left his hand over his head relax the full muscle which is now participated in asana the left side of breathe exhale and relax of just breathe exhale
  • 00:54:30: of this breath thread Give thanks again breath we raise left arm up and followed her We pull all body and as you exhale slowly lower left hand on the same leg drop the right hand down and very gently begin pull the casing down relaxing side muscles of the right side of
  • 00:55:02: housing vdul exhalation yet spirit you Yes at at exhalation vdul
  • 00:55:30: exhalation and the last breath exhale ha ra right hand up tightens trail behind her left hand and very carefully lower hand over hand down the last exercise that we are let's do it exercise on curling spine curling spine gives also twisting muscles along the spine, and g
  • 00:56:01: promotes the breakdown of fat in lateral muscles this position It called arkham Mahendra sauna we twist We make in spirit and put exhale right leg right foot one level with the left knee make deep breath and tighten right arm so way to the right elbow well rested
  • 00:56:31: in the lumbar region and supported housing if we have spine leans back moves back and he rough in breaching asanas twisting means can hurt you very much damage your spine can be displaced vertebrae so back should be a clear line in Throughout the asana we We commit breath and as you exhale slowly start pulling his head as much as possible in
  • 00:57:00: the right side I unfold all over head shoulder Front accessories left arm elbow With regard rests on the right knee with side part and the most we unfold body such way to full twist the backbone of the lumbar make deep
  • 00:57:30: breath you yes again breath exhale fix this provision and put his left palm on the right thigh with side of the maximally twisting body inhalation exhalation again at
  • 00:58:01: you type breath exhalation and after vdul and as you exhale slowly slowly we unwrap only head all over his head unfold shoulders rid of a supporting arm and put his hands behind his back stretching his legs
  • 00:58:31: We accomplish this position of the other legs turn around so way to your back was direct commit deep breath and tightens the left put up his leg foot to the left foot one level to the right knee tightens the left arm back behind his back and so rest against the floor
  • 00:59:01: to our spine It was completely straight make deep exhalation of breath maximally unfold the head Front shoulder then the lumbar muscle and the spine fixer right hand maximum lateral from the side of right foot make deep breath
  • 00:59:32: you daf and more do exhalation again deep smooth breath you forms OK it plan shantou and as you exhale unfold the head forward liberating
  • 01:00:01: a supporting arm tension and basic support stretch your legs take a deep breath, pull your hands through the upstream side and with this fully relax and lower your arms through side down completely relaxed spine muscles this we concludes the execution of the morning set to work with problem areas this is the first of its
  • 01:00:31: level which gives very good profound effect on regular breaching the morning I you wish to have your body to be healthy to your inner condition was also positive positive to you We felt joy joy of his body and your life be healthy