Elena Vasilevna

Saved 2/18/16 6:48 PM from YOGA, CHARGING

Yoga for beginners, for weight loss. Effective course. Video lesson No. 1.  See details »

 
Video subtitles:
  • 00:00: Yoga basics for Dummies hair I sara Welcome to yoga as a basis for Dummies of course you teapots not vice versa you are very you smart We heard about the benefits of yoga and immediately decided to access this simple and clear complex complex based on my wide experience doing yoga It consists of 12 exercise or a position I call them day dozen you
  • 00:30: You can do them individually or all at once, in any or they will good results sometimes I showing you their Variations to you could choose suitable for your level of training Yoga is not competition just relax and do what you can eventually you It becomes easier perform exercises designed to help you as these icons Board icon helps
  • 01:02: useful to you tips richard sign it this It helps explain specific Terms of yoga example icon remember It does not allow you to forget about important features exercise icon attention is red traffic light, he warns against Osho and be unable to sign a myth destroys false presentation and
  • 01:33: It helps you understand what yoga on In fact, I but first few important installations wear clothing not hamper Do not eat before occupations after school is not Remember not to drink be engaged on slippery the leg must be bare keep under hand towels chair or pad and a belt or a rope try to create the atmosphere in
  • 02:03: you can to focus on on employment yoga helps million people live healthier and full life It sounds good yes then proceed first breath just take a sitting position it takes some time so sit Sit back there Several variants
  • 02:34: you can sit on the floor simply convenient legs crossed so you sitting on the floor pelvic bones I have not made a reservation, you it should sit them your knees You should be diluted well to be if not the level of the hips it turns out that sheet under the buttocks towels or this will help cushion you sit straight Finally, you can back just sit down on a chair
  • 03:07: if you know that floor you sit that is uncomfortable Sit on a chair leg before a foot pressed to the floor and Let's talk plan minutes and breathing at yoga and breath and out going through the nose that creates a hollow sound in the throat it should not be wheezing is sound hissing from the sea try to make 6 Sighs back in every position
  • 03:44: Yoga should be kept for six Sighs try to inspiratory duration equal expiratory duration our body lives due to oxygen so valuable each
  • 04:14: breath and champion you You need to understand the importance of control breathing it helps control and their body pose of a cat's time for one of the interesting features yoga is that Each pose is named honor an animal or natural object 1 Our posture is called cat I love this pose because she
  • 04:44: It helps to stretch spine to stand in the position we are cats should fall on knees and put hands on the floor is now We evaluate our position hands directly under shoulders middle finger looks forward the other fingers apart make sure that your knees are directly under the hips sock feet and pulled Next, we need to take a neutral position which means our back should be
  • 05:14: a straight line from top to bottom cat pose is dynamic posture as breathing is at the same time with movement this position wonderful it is you Now stir it on inhale your breasts raised shoulders retracted you and look up to Pull into the exhalation the other side completely like a cat you arch the back and
  • 05:44: drag nose stomach rest against the floor arms and legs raise your hands belly constantly straightened during exercise We need to breathe deeply making deep breath posing as dilate the lungs it occurs when every breath on exhale, your body relaxes It becomes soft and supple and well Now we are ready to
  • 06:15: make there are sighs of breath Forward shoulders chest back exhale abdomen up to the spine inhale slowly up draw in your breath stomach Yoga is not
  • 06:55: religion is a theory body of practices and the mind can enrich the lives of many areas when Sarah says and this word vinyasa denotes breathing dynamic poses, we will often use the word last deep Spread breath chest last breath repulse floor Now sit on your
  • 07:26: heels or just floor to sit up straight you feel comfortable Mountains next pose Pose that we study called Mount it just yet very important because It underlies all they stand in yoga poses shift your weight on the one side, and if you may want use this
  • 07:56: to stand with stand feet shoulder width apart socks look forward feet parallel become firmly tight putting a foot to the wake up forward backward transfer the weight of the body its central axis is the key the stability of your stomach in and coccyx looking straight down that you do not cave in this way your breasts raised shoulders
  • 08:29: laid back hand freely hanging along top of the head body looking up muscles we face relaxed We have found a balance now add breathing hands reach up we breathe stomach pulled coccyx sent down try not to filled up when we breathe out the hands we fall become higher
  • 08:59: ready for six hand sigh breath rise exhale and omit their breath fingers are drawn exhale up again We go down to the sinful ground it is common rocking error back and forth try to be
  • 09:29: firmly and stability those. standing postures strengthens the legs and also develops vestibular We are drawn on the device inspiration and then slowly lower hands on exhalation important to remember that mountain and you have nothing
  • 09:59: can shake check it out inclinations toward if we draw out a hand up and guide them it aside is not should affect your resistance try to do by three breaths per side to a total of 6 happened breath the breast is rotated to the ceiling exhalation are drawn thumbs up breath rectifies
  • 10:30: exhale hand falls well the second country his feet are firmly on the inhale raise hand exhalation are drawn in side it will increase distance between ribs hand reaches for breath ceiling exhale hand descends again
  • 11:01: become firmly both feet firmly We make a couple of poles Sighs feel themselves the mountain slope forward one of the objectives yoga boost your flexibility with many extensions yoga poses help stretch back hip surface because it is one of the most
  • 11:31: rigid body parts so our next pose slope you can forward find some variations of this pose in different styles of yoga have we have a good starting the position of the foot on the mountain shoulder width parallel tight pressed to the floor hip strong solid like a stone put hands on his hips and
  • 12:02: bend your knees then you can feasibly lean forward several of you can stay here after all different flexibility yoga it is not a competition you can tear look away from the screen and lowered his eyes to the floor drop below his feet still bent but If you are reasonably sticky can of straighten the lower arms straight out to the toes their feet touch
  • 12:33: sex tips fingers or lift hands higher if you hard can even put them on climb to the shin half forward breasts shoulders back back straight from coccyx to the head try it pull the spine do it on inspiration
  • 13:05: and on the exhale drop head and shoulders down relaxing them again if you can not stronger bend just completely relax your upper part of the body and so We do six breaths inhale up halfway
  • 13:36: looking forward shoulders exhale back head lowered and we remember you You can put your hands on the shins it is not necessary to fall below if you uncomfortably listen to yourself try
  • 14:06: go down without jerks slowly and carefully fell sigh breathe deeply again relaxed upper body to straighten up bend your legs lean hips neck relaxed slowly lift head up rises last lower hand stand position
  • 14:38: the mountains attack now when we stretched back hip surface it is time to pay attention and the front parts This we can do with by means of attacks is Submission can be familiar to you as many athletes use it to after stretching the legs running or walking many warm-up exercise on stretch came in
  • 15:08: sport because of yoga You can be their already did we start with mountain pose will gain stability to take lunge position we must bend forward put your hands on hips bend your knees and pull forward how can Put your fingers on Lift the floor and look forward bend your knees so that you can
  • 15:38: It was to put his hands on the floor completely withdraw or leg back as possible on knee sank to the floor knee very sensitive so the sheet under He or towels pillow it pay attention on the front foot knee should be is strictly if above the ankle knee came forward just slide the foot ahead whew
  • 16:09: safer for the knee Put your arms straight on knee straighten the hip should advance forward and down at the While breast crushes and stomach retracts can on This stop or also complicate raising exercise hands and clasped them over head We do six breaths chest breath
  • 16:41: crushes exhale shoulders relaxed belly breath is drawn breath falls and hip pushed forward into a lunge stretches only hip it is also true tilt back
  • 17:13: last breath back straightens exhalation goes below by put hands on the floor and I will bring the leg back to back taking position cat's spine neutral state deep breath now pushing forward the other leg if she does not want to nominated and this it must be necessary
  • 17:43: just grab it hand and put on place do not be afraid lose time carefully check his position kadushechku place a second knee knee directly over ankle arm We put on knee straighten your back imagine that heel you proceed from the floor and lift the pulling his belly hip moves
  • 18:13: forward and down back Smooth made six sighing breath Spread the chest exhale relax the shoulders of breath hip goes forward exhale abdomen retracted if we can not then raise your arms above
  • 18:44: head deep breath feel like exhale stretch muscles relaxes muscles person to come out of lunge bend forward with his head down or take a step down several small Steps to back foot approached the
  • 19:15: front head arms hanging down, we Again put on the hip from this position, we slow rectifies the head rises last we are back in Mountain pose stand upright and firmly breathe tree in that he
  • 19:45: life is often not enough balance is the lack of people since their occurrence with in addition to stretching Yoga has a very strong influence on develop a sense of sense of balance in is that working on balance the body, we We are working on balance of mind and the soul one such post is a tree pose important in this position
  • 20:15: maintain a sense of humor we balance on one leg swing all and therefore does not perceive it seriously do so as it turns out, even if you could not resist just try again in this position, we also go out poses Garay us You need a chair so put it his right keep the right chair hand for balance We stand on the right foot with
  • 20:45: fire left knee and We put the left foot right ankle legs if you too can easily put a foot on knee or even hip I used to help myself hand it's easier set foot on place leg raises and held up against I gain stability We do not give to bend second leg as in mountain pose stomach in the coccyx sent down
  • 21:17: chest rise shoulders to relax hold See the balance a point that must be if fixed moving eyes It moves the mind moving body stony stare is fixed mind it's motionless body Now equilibrium let go slowly Keep your arm chair heart Makes 6 breaths on inspiration
  • 21:49: squeeze the right foot the floor becomes more breathe harder presses the left foot to the right thigh breath stretched legs exhale pressed more denser shit tree pose can It seems simple but it helps to develop harmony and peace calmness
  • 22:20: last breath and we We come out of this pose out of the pose is also its component remember save sense of humor and if it was too easy it is not very well so smile and do the same thing to another move the side chair to the left of themselves and We get down to it
  • 22:51: the left hand the left hand is the root wood fire right leg put in a pile ankle or knee hip it does not mean that the higher is better not just put the foot to leg wring it will help keep your foot on the ground when my left leg so as strong as the trunk big tree stomach in the coccyx
  • 23:22: lock down view release chair hands to his heart to complicate raise your arms above head hands straightened palm one another We begin to breathe breathing thing make it to fictitious flat exhalation increases stability inhale-exhale Yoga is not a ticket
  • 24:00: no one knows how to do all poses absolutely right yoga for men Do not make sudden movements inhale exhale lowered foot feet again once put shoulder width Mountain Pose now she you will find a simple lunge to one side and us
  • 24:31: It is one of the most difficult postures yoga it is called effusion towards it affect many muscles It makes them for real work to right to take various postures need training so just do it can not forget a sense of humor again check your
  • 25:03: stability in posture the mountains Now his legs apart wider just wide spaced legs facilitates this arm exercises divorced in hand parallel to the floor most successful busy position verified in the leg must be strictly under the arms deploy the right foot look toward down and make sure that knee and foot really show just
  • 25:33: the right to fire the right knee and tighten the whole body to the right with fire right hand and forearm set right on your hip left hand reaches up and right through head forming one with the left foot line check the rules knee to follow she did not fail to the direction it should be in line with the second and third toe Now, go back and Look at the left
  • 26:03: hand it is not so just run so let's cook and We do six breaths inspiratory omit hips down with an exhalation his right hand allot the right knee breath deploy chest to the ceiling breath left hand reaching higher and higher Avalos trend black learn
  • 26:38: take different postures gradually progress not take waiting for the last breath relax your neck full exhale pushing right heel off the floor straighten the knee I continue to move up Inspiratory I congratulate you cope with difficult movement now the other side deploy the left leg toward the right is
  • 27:08: if her legs apart not widely then when this movement knee for running that foot forward unsafe as before this legs apart In the way that at the bend of the knee It is just above ankle arm divorced in hand then the left hand placed on the left thigh in using hands We get a leg up second and third toe chest
  • 27:38: turns to ceiling right hand It is going up on keep your head six sighing breath do not allow buttocks protrude exhale make sure that your coccyx looks down breath right leg exhale and tense and pressed to stop floor with the help of yoga can not be
  • 28:15: get slim body true regular Your classes will body in tone last breath expand the chest cell Now a full exhalation repelled left to heel straighten the leg on inspiration follow stretched up a hand and straightens up again put a foot closer
  • 28:45: We accept each other mountain pose you are right you We should be happy even if you did not all important you tried dog gazing down after work done it is time for inversion of the word denotes any position in which the head It is below the heart This changes the current allows blood fresh blood fall to the brain for more volume inversion
  • 29:15: have encouraging effect next looking dog pose down to this ridiculous name but I said that many yoga poses are named honor animals if you seen making dog woke you know that it so tightened stretch the hips and shoulders but first second attention if you high pressure or pain in the shoulders advise you use a chair when doing this
  • 29:45: exercises I show option with a chair In a minute others can put your arms straight on the floor, we'll start with put forward tilt hands on hips bend knees lean forward put your hands on the floor on shoulder width middle fingers look forward rest placed his hands all time remains still retreat right leg back
  • 30:17: then left slightly bend your knees to it was possible to withdraw thigh press start up heels down even if you can not important to try back remains straight forming a line from head to the tailbone If you find it difficult keep your back straight when set at floor heels nothing terrible knees bent back
  • 30:48: straightens We begin to pull heels on the stage If you rely on a chair or doing I exercise all the same time to start six sigh at inspiration repelled hands off the floor trying to raise higher on the hips exhalation tighten your thigh is will stretch
  • 31:19: breath and head back neck relaxed exhale We reach for the floor heels struggling to get the effect I have to stand on head lie you You get the effect already Now without risking break the neck
  • 31:50: You take a deep breath to pull then the spine exhale put Kalinin It assumes the pose of a cats sit on their heels and gave a sigh ease Cobra and the modern the world just makes we constantly bend forward
  • 32:20: all day we leaning over cant tables to pick something up from the sex over time is bears negative fruits from what we have in old age and we are proud to slouch to stop this the process we use series tilt back bend over backwards not only increase suppleness of the back to vynesut have flowed but It strengthens muscles and need to wait until your begin to give back to haunt
  • 32:51: pain must be strengthened its advance if you are pain waist This posture will help you cope with them the main thing to do slowly and carefully we face new animal posture number eight called cobra We start with the fact that lie down on his stomach and his hands set right under shoulders toes put on land tense muscles leg pull in the stomach
  • 33:21: coccyx looks down the same thing we did and cat pose and posture mountains it is important because the It protects the back hand is under shoulders elbows bent and close to the body the shoulders of ears, chin slightly tilted forward to not strain once again we are neck We do six breaths
  • 33:52: to enter and exit poses vinyasa breath climb stroking the chest cell exhale descend not helping yourself hands to breathe and climb exhale the body is lowered flights on inspiration, we always
  • 34:39: straighten breast exhalation descend on floor now we warmed back It makes movement possible move and fixing this position on This time, we will help hands to yourself dig deeper into Remember that position must exert upper back if they lower feeling discomfort you strain too overreach hands up under
  • 35:10: shoulders stomach in tailbone down elbows bent pressed to the body of the shoulders from the ears and the first breath but rise slightly reduce the exhalation shoulder blades together breath straighten chest rise above exhale elbows tight pressed to the flexible body the spine is one of the
  • 35:43: effects of regular classes of inspiratory open the chest at exhale, sink to the stomach do several deep breaths to experience and your
  • 36:13: body after these exercises posture and the child after exercise on back strengthening little time to stretch it is one the most popular after yoga and I sure that you and enjoy and called to perform she pose child put your hands under the shoulders and stand in
  • 36:44: pose cat lock on put great toes together and knees, spread on width apart, take the heel lower chest down hands still outstretched there is also an option at which simply hands omitted on both side of the body and so Our 6 breaths breath below chest exhale
  • 37:15: head and neck relaxed breath expand the chest cell exhale shooting voltage try to breathe and
  • 37:49: the lower part of the chest it helps cells straighten your back lift voltage last inhalation and full exhalation refund on your knees shoulder width sit back on your heels and slowly in the camp if you can be so hard just mislaid in side and then sit down
  • 38:19: right turns sitting following exercise make us forge turns sitting is a basic movement for all bends in yoga if you are not comfortable to sit On the floor you can safely He sits on a chair turns significantly promotes
  • 38:49: digestion and increase flexibility spine first sit comfortably crossed legs you may well be afraid You can put a towels or buttocks sit at the table put your right hand on the floor in the right thigh and put your left hand on right knee sit Just to make sure that shoulders back inspiratory stretch up and then on
  • 39:19: exhale do right turn first little We begin to breathe with every breath drag just above and at exhalation turn your little stronger look through right shoulder even if you can not do all the turns more importantly breath and a little effort above exhale in turn
  • 39:50: side he it if I can not tie it in a knot I do yoga nothing really whatever your flexibility on age fitness and yoga is right for you last breath,
  • 40:22: clears the lungs exhale We are doing great turn relaxed and again returned to the Center second side left hand on the left thigh right hand on left knee 6 breaths breath expanding our thorax exhale a small We look through rotation left shoulder breath up exhalation rotation
  • 40:53: EBA was born in India five thousand years ago and is still is a great means for removing keeping stress shape and development flexibility we breathe to easy to clean
  • 41:23: then exhale then make a right turn relax We sit right do few breaths must feel effect resulting from turn towards sitting on the slope ahead following exercise lean forward while sitting we have done some tilt
  • 41:54: standing forward stretching back hip surface now we do tilts forward sitting Even if you A previous exercise sitting on chair for this you have come down You can sit on the floor on towel or pillow and keep a times when you find it hard just reach to toe for I start steadily Sit back straight straighten the right leg before a bend left knee and uprites left foot
  • 42:27: in the right thigh let left knee is free do not force it let lies like conveniently center of your body must be over right foot on pull the right foot and straining muscles right foot vzhimaya knee to the floor hands stretch forward Grasp the right foot and if you difficult to reach grabbed her foot
  • 42:57: Belt is safe for the back If you still can not it turns bend knee on inspiration fully straighten up exhale descend forward at first it is not very important effort no need to rush, and so 6 sighs and your breath the body straightens up and exhale, she
  • 43:27: slowly lowered forward inhale exhale let no breath way It affects thigh imagine that she It is happening there try to send breath instead which stretch even attempt this will help you
  • 43:58: relax your feet breath and is now a full exhalation slowly sit down and again the same but on the other side you will notice that often country stretched better than the other you You understand it when it is not You can bend forward as far as before but not it is necessary to make hasty jerks pull left foot forward Bend your right leg and
  • 44:28: and put a foot on the thigh of the left leg tighten the left leg cowering in the knee the floor is not let the knee to turn aside it should look ceiling bend whole body on the left Grasp the foot stop if you feeling slightly uncomfortable loosen Belt not sit right we are ready to slouch six sigh at we inhale as usual
  • 45:00: disclose the chest cage on exhalation relax breath begins to pull forward exhale descend even lower Yoga wave complex intricate movements true even if you do something simple but
  • 45:30: concentrate on breathing is yoga smooth breathing should not violate to inhale and exhale rise on inspiration moving slowly one cross-legged We sit right do several deep breaths did you have completed 11 of 12
  • 46:02: exercises I congratulate I congratulate you because that the hard part over now relaxation final relaxation and well the last part of our daily dozen final this pose relaxation I sometimes I call dessert because it's so nice Poses that we
  • 46:32: performed stretched and strengthen your body they helped stimulate cleanse your body defuse final relaxation allows put the pieces together it allows to summarize the effect of fulfillment of all exercise better you relax the greater the benefit from last training session Pull knees chest embrace them and
  • 47:03: slowly from the roll head back lower on the floor if you sensitive loin place legs on a chair the rest are just pull the leg full length on the floor let the legs themselves will form as it suits them turned in sides dissolve in hand hand they lie somewhere between the shoulder and hip up palms fingers fully
  • 47:35: relaxed, and because slightly bent shoulders diverted from the ears head lies center of the neck should be relaxed let your eyes closed so we just lie down longer than six sighs so relax and enjoy remember, that final Relaxation is not only relaxation but the body and mind so the thought goes
  • 48:05: away focus on the breathing in the heart of this part of the complex lies concept conscious and relaxation that far better than even the midday sleep they inhale
  • 48:43: feel like effect of exercise It permeates every part of your body and the remains voltage funneling into floor breath fills the body energy and exhale it relaxes return to earth
  • 49:15: take a deep breath and then exhale lifting a finger hands and feet hands Pull the head bring your knees chest Perry and roll on right side arms helping himself to sit all one cross legs back straight if your eye
  • 49:51: closed open their fold hands in front of chest is word equivalent prayer test that Sanskrit peace or welcome have you done hard work and you can be proud a yoga me particularly affects the and how quickly people and master course all new first It sounds complicated but with time, and yoga
  • 50:22: turns into the present I had the pleasure very pleased to learn that you perform a complex but we all busy people so even 1 posture on the day it good bit and yoga better than no it is now to drink and water and slowly Arise continue relax breathe try to save Yoga is a feeling remarkable
  • 50:52: a sense of confidence in the bridges instructor ivanhoe and director Andrei am Bandos composer and rich McVeigh operator James McEwan film voiced studio and bottom commissioned video Union