tamara mamonova

Saved 7/21/16 8:54 PM to health

Hatha yoga. Morning complex  See details »

 
Video subtitles:
  • 00:00: Hatha Yoga complex comprising workout for surya namaskar stretching and nadi shodhana pranayama free breath out to fox for a century complete traction from toes up to fingers of one hand straight line breathe easily freely exhale through the nose hands in the castle palms out thumbs
  • 00:30: together look up exhale relaxed hands through the sides downward tilt head back breath forward breathe out easily freely we try not to wring cervical vertebrae head down breathe in by leaning forward breathe more once breath back tilt exhale right shoulder
  • 01:02: dragged to the ground left exhalation and to right shoulder to breathe left breath breathe out easily free slope head forward breath in clockwise head rotation gently apply cervical vertebrae breathe through your nose half-circle he inhales it exhalation circle a half circle of breath and
  • 01:36: half-circle exhalation finished in front and in the other side breathe through the nose maximally large amplitude comfortable for cervical vertebrae finished ahead hands through the sides inhale and exhale cross arms in front of
  • 02:06: in front of your chest left hand on top and twist the ulnar joints changed handles right hand on top of the same finished kneading Hand hands through hand inhales and with a blow on one's shoulders
  • 02:36: circular rotations shoulder joints back try pull the elbows a friend maximally large amplitude in another the side of the nails constantly there stretch try each other properly to work out the shoulder joints in front finished exhaled relaxed and with exhalation and in all
  • 03:09: holes down to shoulder level other up with exhalation rounded the back palms up the chest stretches toward the sky exhale back Rounded did not bend breathed out a breath pushed the chest up exhaled with exhalation back breathe again Throw up and spring up with exhalation of grammys Ladoga Germans ceiling inspiration and maximum
  • 03:40: pull back scapula reduce breasts we push to the sky in it proposal lingered on exhalation rounded the backrest and stayed in it position inhale and exhale lowered the handles down left hand on up to shoulder level unfolded palm go up the world arm from the shoulder joint and lean in
  • 04:10: right side right the hand descends along legs in this position stretched lateral muscles try to pull up one's stomach keep a balance inhale and exhale lowered the left handle down right hand on up to shoulder level palm up raise rub overhead
  • 04:40: go into the fox shoulder joint and bent left the side is crawling along left leg breathe freely maximally stretching the right side try not to roll over back we bend down clearly aside a look at the top breathe returned to the original position omitting arm down two arms up through the sides
  • 05:12: up to the shoulders with ladoshchki up stretched up and pulling down the buttocks back we bend down forward keeping our The back of a straight line we transfer the weight to toes breathe look ahead in this position recorded their body every time try more and more pulling spine returned to the original exhalation lowered the handle back
  • 05:43: made support lower back and lean back how much is it possibly supporting our low back there were no pain in back do not try twist one's back push more pelvis forward and relaxed handles the lock in the lock for with your back your thumbs hands together tilt forward in we touch knees knees
  • 06:14: direct hands start as far as possible we try not to cave in stretch buttocks ceiling lumbar pens exhale relaxed returned to the original leg position slightly wider and handling hip became clockwise arrow first maximally large amplitude try to massage all
  • 06:44: internal organs and pelvis muscles drawing full circle is not forget about breathing breathe through the spout and ahead finished backrest straight handles on knees and rotation knees and inwards at first and out smoothly go to
  • 07:16: warm-up of our 100 we knead the right not I can first try to work out each finger and then left finished right foot for an eyelid mash ankle yourself on your own hold the balance the back is straight up to the head stretches towards the sky
  • 07:47: changed foot socks from yourself to yourself breathing is even free angle in the knee 90 degrees breathe go to the next parts of our complex pulled a knee to imagine your toe down and get out well a little bit
  • 08:19: forward trying straighten your foot in knee to keep from 5 big toe we set our foot in side and smoothly go to a Brooks the knee itself looks hand over head try elbows body one straight the line is unfolding more knee in dash party
  • 08:49: head straight breath even exhalation and relaxed the right leg pulled up the left a foot to his knee tightly pressed breast socks looking down and have taken big toe go out a little forward it's a bit to the sides
  • 09:24: from this situation go to vrksasana left leg tightly pressed to the floor arms overhead try to get elbows behind the ears whole body we reach the sky breathe easily and free knee we allocate more in aside fix for yourself in this position and on exhalation relaxed
  • 09:57: left leg down breath handles through the parties exhale left the leg back knee looks down big forefinger left hand in life she wise leg pull back on then Rajas she is Elias side-by-side dancing
  • 10:32: relaxed left leg back knee looks down drunk stop right hand large upstairs index Fingers together lean forward pulling the left leg backward
  • 11:02: repeat this asana on the other leg and smoothly breathe out your breath through the sides of exhale preparing the complex force of namaskar or greeting the sun inhalation and namaste exhalation mentally greet the sun tune in to surya namaskar with inhale pulling
  • 11:33: handles up the palm together with exhalation lean down look at the knee right foot back exhale us she is a horseman inhale left leg back exhalation asana strap stayed in it position inhale exhale we delay the buttocks back sit on heels stretching the spine from this
  • 12:04: provisions would be jan to his son's head maximally tilted back chin drag in ceiling breathing mukha svanasana expiration asana dog morgue down look navel distance between the shoulder blades all their weight heels are pressed down the halls breathe out right foot forward chin ceiling inhale exhalation left the leg left
  • 12:34: look at the knee with of this provision inhale stretch up and deviate back and namaste exhalation palms in front of you the same will be done on the second leg is inhaled on bridges exhale with inspiration stretched up and with bend out
  • 13:05: Down in the knee and klenochki straight legs together breath exhale back left breath in foot right foot back asnar bar with exhaled buttocks back put on the heels pulling your back in exhale here he is cool chin stretch the ceiling of the breath exhale the dog face and
  • 13:37: weight between the blades The hands are firmly pressed against breathe out a breath left foot forward asana rider inhale exhale right leg pulled up looked in the knee with inspiration climb up and stretching towards the sky and namaste exhalation
  • 14:08: relax let's do this complex again a little faster namaz and you rushed back to top 23 exhalation bent period right foot back inhale left leg back exhalation inhale exhalation and these zeros are good back inhale exhalation went to jung mostly from x mukha svanasana breathe out
  • 14:39: in this position right foot forward exhalation left a leg for honey and see acceleration with inhalation raised yourself and finished at bridges exhale the same most on my left foot on bridge breathe out stretched towards the sky inhaling with exhalation lean forward breathe out the left leg back inhalation right foot back exhale
  • 15:11: exhale buttocks back left in the butenko's son have inhaled with breath left paw fly svanasana breath exhalation left leg period right leg pulled exhaled with a breath came up go up to the disk the sky and the namaste exhalation Thus, we made two circles surya namaskar relaxed
  • 15:43: regained their breath pens on macushku be between palms up to the right side exhale palms down breath and left exhalation side maximum extension to the top and expiration of the handle through side back to the castle thumbs together lean forward winding hands as far as possible head on the lower back and relax
  • 16:16: sit on the rug and work with our halina feet fingers from oneself on yourself from yourself knead ankle from yourself to yourself pulled a knee to imagine right leg first the back is stretched out up makoko the ceiling
  • 16:46: recorded in this provision threw the right foot for the left embraced themselves for right knee hands in behind the back of the castle twist try maximally curl up in it retracting position belly peacefully here in starting position relaxed the right leg of the left leg
  • 17:16: chest knee tight pressed the top is drawn in ceiling breathe try harder keep your back breath and with exhalation toss left leg behind the right wrap around the left knee handle lock for back the top is drawn in ceiling recorded in
  • 17:47: this provision returned the leg to initial position and relaxed handles through the sides inhale pulling up breathed out or right leg to itself ankle kolenochku you them same do with the left foot Thus, we
  • 18:18: stretch our and hip joints open bowl for under the weight alternately left a leg on the thigh carinka goes down right leg on thigh and the knee goes down try softly treat with care with your feet not to injure Knee joints are not stretch too much hip right knee
  • 18:48: on the floor and turned around right-hand sides twisting of the ankle in these between right foot left knee on the floor ankle on the thigh and twisted the opposite aside the back is stretched out up big
  • 19:18: choose took themselves for great fingers osmino traction backs up backrest straight and stretch back to the top left a leg on the thigh left the right leg put on the pepper padmasana to whom this asana to do while
  • 19:50: is impossible do the same the exercise itself which we did front handles behind the back of the connection self- notch shaving in this position holding back masses and twisted to the left first right hand on the left knee and in right side relaxed
  • 20:22: pulled the legs forward left case and then right hand behind his back and chatted a little bit their legs relaxed them be sure keep the balance between voltage and relaxation with inhalation of the handle through sides exhale rounded the backrest and smoothly lay down on
  • 20:52: rug pulled to imagine your right knee touched upon chin right knees exhaled relaxed pulled the left knee touched upon the chin of the left knees relaxed once again right knee touched chin arched and then left column to myself touched upon chin out
  • 21:22: pulled right the knee to itself touched the chin and tore off the left foot from the floor socks and they knee Straight breathe relaxed the leg lowered their head and threw out his right leg pulled up the left the knee to itself touched upon chin left knees and pulled out foot on the toe we pull breathe let's drop a little bit down
  • 21:56: then head then go out on your left foot and Two knees to him and got chin whilst rounded the backrest and relaxed quietly sit down not the US embrace knees with hands and a little bit
  • 22:28: rolled on the back We stretched our spine gently Carefully apply with vertebrae kolenochki try squeeze breasts forwards back left to right still to the right and to the left
  • 22:59: rode our backrests go out a lot of legs the body lies loosely on the floor of the handle palm up shavasana elias on relaxation when you feel
  • 23:31: that this insufficiently through right side you can quietly to eat raise your sim card eyes closed three palms of the palm on eyes and mind or not all palm up handles
  • 24:01: To my knees and now will do with you pranayama left hand is subordinate to the wise the big one is not finger location index and middle finger of the right hands in the brow left on the stream we take a breath medium and unnamed finger close
  • 24:32: left to 3 right and exhale then right breath and the left exhalation is one of the most effective pranayam is called it is given cheaply pranayama she possesses purifying action is important begin to breathe left
  • 25:03: to breathe out on arrows right breathes something which nostril exhaled to finish pranayama is necessary also left nostril this pranayama will help you to be good mood save
  • 25:34: peace of mind the mind will give health your body try to give breathing every breath do your tempo about eight breaths with time amount of breaths can be increased inhale exhale inhale exhalation handles in front of you
  • 26:04: left hand from below right and top thumbs up it's wise together accumulation of energy feel what filling with energy thank you for what you knew namaste