Lyudmila Kuzmichёva

Saved 3/26/15 9:31 AM to Health

Flexible body in 30 minutes — Yoga for beginners.  See details »

 
Video subtitles:
  • 00:00: mozzarella at the Grand cheese made from fresh milk Stand with your feet together straighten back straighten shoulders as you exhale bend your legs if sit in a chair on inhale raise your hands through the upstream side foot firmly pressed
  • 00:30: to the floor knees are above socks forms a back and arms a straight line rib cell revealed made 5 7 cycles breath pull back from coccyx to the crown runtime
  • 01:08: movement is not Avoid pain sensations smooth breathing calm exhale tilt housing down as possible lower than the feet
  • 01:38: to the point where can safely and put his hand place your hands feet hip-width apart Do 10 12 cycles breath watch for breath exhale, bend
  • 02:24: left leg strive reach an angle of 90 degrees lift hand over hand above the head connect the palm made 7 of 10 cycles breath left knee It stands above the left the heel of the right foot straightened drag crown
  • 03:04: up breathing smooth then calm Repeat the same thing On the other side turn the foot
  • 03:36: right leg 90 degrees to the right left foot wrap slightly inward exhale, bend right foot expand housing right hands are over head make 7 10 breaths drag crown up
  • 04:06: smooth breathing calm put his hands on
  • 04:36: floor kneel first lift then right foot Stretch the left arm in a horizontal tass line turn inside make 5-7 breaths right hand rests on the floor neck stretched back parallel to the floor smooth breathing
  • 05:11: calm slowly sit on heel kneel and Palm put on floor lift the left leg
  • 05:41: then the right hand Pull into horizontal line tass turn inward the left hand rests the floor do May 7 breaths back parallel floor smooth breathing
  • 06:12: calm put his hands on Take half feet ago heels look a little sideways socks directed inward drag the coccyx Make up May 7 breaths attempt to straighten palms pressed to the foot
  • 06:42: floor thorax slowly reach for thighs during performing motion
  • 07:16: Avoid pain sensations watch the breath lift body so that the body located on four support points wrist connect Pulled in one line make July 5 legs breaths
  • 07:49: hip-width apart tailbone tucked crown extended forward watch for breath put a wide-leg
  • 08:26: parallel to each friend expand out socks slowly squat not taking his heels on the floor knees dissolve in side connect palm at chest so that wrist and elbow were in line made 5 7 cycles breath back straight
  • 09:05: crown drag upside down coccyx smooth breathing calm Lower the hips to the floor on exhale at the same time lift half-bent legs up chest level
  • 09:36: tilt housing hands slightly back extend along the legs knees and heels are parallel to the floor made 5 7 cycles breath smooth breathing
  • 10:09: calm Lie on your back slowly straighten legs to feel tension in the hips heels are over pelvis socks downcast
  • 10:39: raise your hands and head make 5 cycles breath drag forward runtime movement is not Avoid pain
  • 11:10: sensations of breath smooth calm bend your feet rest against the floor slowly lift up body is not Avoid pain sensations shoulders pressed to the floor
  • 11:41: stretch your arms neck along the leg to the body shoulder width arch rib cage heels They are under Knee slightly turned into made 5 7 cycles breath smooth breathing
  • 12:11: calm Lower on the little merchant floor sit pull the foot forward knees are stretched put his hands in thighs feet together
  • 12:42: socks to send Make yourself 5-7 breaths back straight thorax uncovered shoulders lowered bend the left leg and
  • 13:29: set foot near right knee, right hand grasp the left hip turn the housing left left arm Get behind him and sank to the floor made 7 of 10 cycles breathing crown drag up relax lower the shoulders
  • 14:05: open chest cell then expand the right housing do the same on the other foot Bend your right leg and set foot near left knee left hand clasp
  • 14:36: right thigh slowly expand housing to the right right hand rewound behind his back and lower the floor made 7 of 10 cycles breath crown drag up relax lower the shoulders open chest
  • 15:07: cell lift the pelvis and Put your right foot to the left so that the bring your knees each other Get the left hand behind his back at the top and
  • 15:38: right through to Miss try to connect fingers in lock is not Keep discomfort made 7 of 10 cycles breath the heel of the left foot pressed against the thigh back straight smooth breathing calmly and lower Put the right hand
  • 16:23: foot next merge do the same on the other foot lift the pelvis and put your left foot on the right so as to bring knees to each other Get the right hand behind his back at the top olive through the bottom try to connect fingers into the lock made 7 of 10 cycles
  • 16:54: breath breath smooth calm pull the foot forward
  • 17:31: put his hands in thighs socks feet together send the do 5-7 cycles breath back straight knees are stretched rib cage
  • 18:05: disclosed shoulders slumped watch for breath dilute his knees in
  • 18:35: side and connect Stop and grasp their hands pulled back from coccyx to the crown try maximally move up to the heel pelvis and make July 10 breaths try to lower the I remember my knees to shoulders divorced in hand watch for
  • 19:07: breath dissolve legs as wide as possible while avoiding pain back straight Try as much as possible lower tilt torso forward hand sank to the floor toes directed up heels
  • 19:38: Pushed to the side abdomen and chest They tend to the floor made 5 7 cycles breath body pull forward twisting hip out watch for
  • 20:11: breath then post housing ago connect the legs with you uprites in right thigh as a close to the groin tilt the body to
  • 20:42: right foot strive to put stomach on the right thigh made 5 7 cycles breath extend body and hands forward, do not allow pain smooth breathing quietly and lift body do the same
  • 21:20: same on the other foot with you uprites in left thigh as possible close to the groin right knee sank to the floor tilt housing left leg attempt to embrace hands left foot strive to put belly on the left thigh made 5 7 cycles breath extend
  • 21:52: body and hands forward Avoid pain sensations smooth breathing calm and body lift
  • 22:29: pull the foot forward knees are stretched raise your arms through hand up back straight with exhale slowly bend at the feet attempt to embrace feet and hands belly vrod head aspire to the legs and made 7 of 10 cycles Breathing watch breath
  • 23:06: exhale fire temporarily lift half-bent legs up chest level tilt housing
  • 23:36: hands slightly back extend along the legs knees and heels are parallel to the floor and made 5 7 cycles breath and smooth breathing
  • 24:09: calm and and Lie on your back slowly straighten legs until you feel tension in the hips heels are over pelvis omitted socks down and put your hands up
  • 24:40: The head is made May 7 breaths drag forward runtime movement is not Avoid pain sensations of breath
  • 25:11: flat calm with using hand lift torso and legs vertical position place your hands in lower back maintain body his hands in the stable vertical
  • 25:41: position do May 7 breaths Nevel watch for breath then bend your legs
  • 26:27: slowly vertebra by lower vertebra back on the floor close eyes hands on opportunity distance from your body feet shoulder width apart smooth breathing calm stretch your arms in
  • 27:27: the palm pressed to the floor bend the left leg slowly expand pelvis and left knee twisting to the right spine and lower part of the back head turn left made 7 of 10 cycles Breathing shoulders tightly pressed to the floor
  • 28:05: smooth breathing calm Straighten the left leg Do the same in the the other side Bend your right leg and Put your right foot left knee slowly expand hips and right knee to the left
  • 28:36: Avoid pain sensations head turn July 10 do right breaths shoulders held tightly to the floor
  • 29:06: smooth breathing calm and straighten the right leg close your eyes Relax your facial muscles neck and shoulder muscles of the back chest and
  • 29:43: abdomen arms and legs watch for breath