Natali Mamonova

Saved 2/14/17 3:53 PM to YOGA, CHARGING

YOGALATES of the HOUSE of VIDEO LESSON 2 (online)

YOGALATES of the HOUSE of VIDEO LESSON 2 (online)  See details »

 
Video subtitles:
  • 00:00:00: Hello to you channel time herd themselves Katerina and Firsov yogalates class and these are my remarkable assistant Julia Oksana and alla you for employment It needs mats
  • 00:00:32: brick yoga if you have if you no brick Yoga You can use a couple thick books or twist and a blanket any conventional belt belt that you eat at home today we you in detail dwell on the balance and I want to say a few words what balance balance is very clearly shows your internal state how you feel your body then you breathe as
  • 00:01:02: set your breathing and how whether relaxed tense in hq so in order to comfort stand in any position on the balance must be relax your remove all unnecessary thoughts out of my head feel your body and adjust your breath breath must be smooth and smoothly and slowly and Let's start with the fact that we will set up its breathing recall full yogic breath that we you dismantled on first lesson
  • 00:01:32: staom foot put on the width of the pelvic We build bones then gently shook pelvis back and forth a little bit overturn the coccyx tailbone back and forth reserve tass neutral position so that tailbone looked down pulled crown up Shrugged relaxed hand we We breathe first do house in the stomach and then we breathe in the chest
  • 00:02:02: cell and smooth slow relaxed exhale until the end of exhale all the air which It is in the light, and more just breath stomach I continue to inhale chest and relaxed slow slow exhalation gradually releasing all the air to the end You can close eyes and continue make a few more breaths
  • 00:02:32: closed eyes prepared to inhale and slow relaxed exhale releasing all the air from the lungs and breath again air feels elevator rises Lower fills up your lungs and exhale exhalation exhale exhaling exhale another cycle breath eyes closed and we try this
  • 00:03:14: breath to keep on throughout Busy watch how we breathe how exactly how slow let's warm up We make circular movement of the shoulders decoration to the rising up ears allot back and reduce vanes and alternately adding twisting the hips to place deep breath
  • 00:03:48: He reached for his hands up exhale left in the slope of why thorax moved forward weight heels and relaxation down slightly crouched relaxed knee joints and gradually untwist vertebra by vertebra head at the bottom of the neck relaxed insulation We are drawn to the shoulder stenochke shift chest breath slow exhalation breath
  • 00:04:19: slow exhalation inhale exhale and forward breath caved rounded exhale inhale exhale weight bring shovels, and pulled blades ago and the next time pushed by stenochki rounded spine
  • 00:04:50: neck relaxed hands pulling up drop the shoulders down and We are drawn elbows ago Imagine that you run into a wall hands and vaults from here to the blade tilt and Spring heels so that drawn popliteal calf muscles the rear surface thigh discharge sat relaxed on the knees nod your head loosen the neck vertebrae and neck muscles slow
  • 00:05:25: untwist absolutely relaxed and back and arms hang like cordage deep breath transfer the weight of the body on his right foot stretch himself for hand and left knee We rotate forward in knee are working Gray knee knee on the ground and
  • 00:05:55: circular motion the other party in We are drawn crown up keep steady spine adjust the foot upwards and rotate If at this point you personal fall worry return and rotate the other
  • 00:06:25: side perfect rose for two feet breath and you and then stretched itself rotates in the hands hip joint disclose hip out horoshenechko unfold so far allowing your body and all the time the crown
  • 00:06:56: are drawn up change the leg stretched himself for hands breathe quietly naturally his comfortable pace excellent relax your hands and ride heels cushions Feel the force feet and for the land and msya
  • 00:07:28: knees slightly relaxed coccyx He looks at the floor and making several twists down breath as a slow exhalation drop flows down the most importantly relax spine If you strongly pull Sit down, relax knees on the nod head
  • 00:07:58: make and breath exhale back arms hang like cordage just like plasticine breath and rose exhale down again vertebra by vertebra Now we are preparing our spine
  • 00:08:28: pull it pulling muscles back preparing for practice and smoothly up inhale join hands in at bridges slightly press feel the chest muscles feel strong foot and stretch crown up slow breath slow exhalation better
  • 00:09:01: eyes closed we center Xia We feel its axis hands and spine the top of a well and Shimmy to the edge mat so that pad left for you let us remember surya namaskar sun salutation which we analyzed with you at the last first lesson Remember that we breathe slow course and try feel your body flow smoothly from
  • 00:09:31: position to stop us almost together it is important to screw Tass send coccyx keeping down flat back on bridges inspiratory arm Caring for the cabinet and we disclosed in the breast pelvis department direct forward inhale Exhale through your hands side go into padahastasany presses here you can sit down put all the edges firmly at the feet take
  • 00:10:01: your heels and arise if this position you you can pull pull your knees hence hands stop at the floor and right leg lunge runner's posture Hara pulled off tabs lowered the mat knee relaxed rear leg made inhale and exhale We go to the bar in bar whistle over hands we reach crown forward We feel strong here
  • 00:10:31: stomach tightens belly button inward as the if you BUTTONS belt Take away from this bustling deflection tighten up pelvis kneel and press on 8 points we need to chest put before palms forward the He looks up and here we pushed himself you squeeze the cobra TASS at the bottom to the top and relaxed and small of the back We relaxed here Breathe in as you exhale
  • 00:11:01: chin, breasts We return to the position dogs are sending pelvis backwards and upwards weight on heel heels are drawn down and right again leg lunges Pose runner on knee floor inhalation and exhalation we back foot tightens padahastasany again We sat down to put to the legs and ribs developed
  • 00:11:31: raise their hands through the side of breath pull the waist stand up straight back and exhale namaste and I remember something from us podkruchen coccyx looking down repeated again stretching of the pelvis forward light deflection breath hand over hand exhale right leg lunge back to the race
  • 00:12:03: on the back straight knee on the floor opened the chest cell inhale exhale strap and all the attention on the navel pulled navel spine knees floor stop 8 points put in front of the chest palms and take a ride in a cobra immediately pulling the foot breath chin chest exhale gently leave pose dog muzzle
  • 00:12:33: down the weight and drag heels right lunge here remember that heel should be under the knee joint should not be an acute angle at the knee so if you want to You help yourself by hand and promote pyatochku forward breathed on exhalation padahastasany We sat down and pressed then carried to the ribs we can pull knees hands through side breath on bridges you
  • 00:13:06: and once again continuously you are a breath strip exhalation knees 8 dots Cobra feet and pulled chin, breasts dog heel weight
  • 00:13:37: lunge and breath padahastasany exhale pressed by hand hand up breath stretched crown up and another breath to breath exhale, hold the palm palm again
  • 00:14:08: you feel chest muscles and stretch crown up in the country and the first balance we today do we stand on left foot tightens itself crown up We pick up right knee chest drop the shoulders down and are drawn upwards than longer you pull
  • 00:14:38: itself in the spine the easier it will be be the most straight back, and how Once we got in balance, we immediately remember that you need slowly quietly then you breathe It is comfortable and easy to stand slow breath out slowly and Right hand we open knee left hand side We are drawn to opposite slow breath slow exhalation
  • 00:15:08: omit the leg and again for the land and msya brought the palm to hand feel your spine stretched like rod and take the other leg through inhale exhale picked up shoulders down the back straight breathe are opening
  • 00:15:39: slow breath slow exhalation Well done more self pulled upward close by stand up on two feet and for the land they empathy strong foot and hand in hand stretched crown upwards and Now we will do svyazochku of postures which will a few more
  • 00:16:09: repeat again today in class dropped hands softened her knees roll down to curl down to the end to end descend relaxes muscles hand emphasis on a width feet shoulder depart dog weight heels developed good I pushed his hands from floor and formed to knees feet away emphasis pose child We need to stretch
  • 00:16:41: coccyx ago and now it is each his the ideal distance from feet to hands fully extended hands shoulder-width apart here we go in cobra breath, exhale We look at the navel rounded camping in spine hands direct transfer the pelvis forward relax the lower back and inhales back as well as come up with exhale look at stomach and back will do 2 times 2
  • 00:17:11: smooth exhale at the extreme end of the house and then exhale return pulled coccyx back and away We go to the bar on direct hands on hands shoulder width remember that strips us all we focus on the navel tightens the stomach during inwards so that both
  • 00:17:41: if you have the stomach support his loins in the park close positions You should be pulling elbows will smooth line from to your neck coccyx try not bend at the knees field and 8 outlets chest forward for Ankle passed in time
  • 00:18:14: breathe and pressing on his stomach We remain on the stomach put her hands forgery We need now isolate relax your hands relax neck we are strengthening the muscles feet on inspiration pull right leg back and exhale is pushed to the heel buttocks as if you compresses the spring on suddenly pull back and exhale relaxed
  • 00:18:44: the other leg of breath stretch parallel to the floor exhale squeeze along irresistibly parallel to the floor relax and exhale God completely change Straight Leg exhale tightened the stop spring the removed the 100 pairs abbreviated iron inhale and exhale pulled
  • 00:19:15: relaxed and another breath just once stop the exhalation heel to buttock breath and exhalation We relaxed tass shook and removed arms along the body and Now the right foot pull back straight leg raise up so that both
  • 00:19:45: pelvic bones were pressed to the floor and breathe keep the foot entirely straight We are drawn back and leg up empty relaxed left leg back and up We raise as much as possible but above presses the pelvic bone mat omit their mother We put emphasis arms
  • 00:20:15: Breast leave here in cobra breath chin, breasts dog breath lift the pelvis transfer the weight to the heel legs approach hands fold But on close nestles in padahastasany and hands through the side rise up breath and you are due to land and msya breath brought
  • 00:20:49: hand in hand felt their axis breathe breathe smoothly and and we do 2 balance so much on one leg Please stand in left foot first and just go you feel strong foot here we go attack on the castle on the thigh and repelled hands by weight of the entire foot
  • 00:21:20: in front try lift the rear leg feel that you are standing on the left pushed from the hip pull right back and right leg are drawn crown forward the more you Stretch yourself in the length of the easier it will balance you can stay if this position We can open arms the sides continue breathe if we can pull bearing knee
  • 00:21:50: Listen to your breath slow breath slow exhalation like an airplane flying forward if you personal fall worry return in the cold I relaxed and legs I give three options first second Third you can do
  • 00:22:21: any available itself does not necessarily the most difficult as We get up in preparation right foot felt foot We sat there and pushed by his feet checked weight completely to the right foot and pushing on foot we reach foot back crown forward We strive to leg and the body was on one
  • 00:22:51: line and immediately begin to listen to your slow breathing breath slow exhalation can stay in this position if we can hands to the side stretched himself if we can come to straight leg and we continue to slow breathe locate some point before
  • 00:23:22: is on the floor Aim to look we leave relaxes feet Shimmy to the edge carpet and repeat our main svyazochku breath down exhalation Waters remained on pressed her hands stop waste in the legs dog pushed himself
  • 00:23:52: the feet on his knees mat pose child pulled coccyx back and twice leave cobra breath on exhale look at navel arch like a cat and transfer weight a direct hand in the extreme point inhale exhale pulled back coccyx back and more for once
  • 00:24:24: without bending the elbows chin and chest slow exhalation posture baby here we We went to the bar pushed over weight hands-loved strip you even her love omit knees 8 points
  • 00:24:56: cobra on his stomach on the stomach we collect Castle and expand we place it on lower back legs bend the knees Breathe in as you exhale pulling and kicking hands back crown forward inspiratory
  • 00:25:27: we go to the forehead on the mat exhale breath breathe again go ahead stretching and breath return or crown fly
  • 00:25:57: forward stretch like a string look down so that the rear neck surface is not it can be compressed check whether Come you wrinkles on the skin they should not be more breath a couple of times stretch yourself and reducing shovels try to take shoulders back in this position and stay
  • 00:26:27: keep stay slow breath slow exhalation We seek more reduce lead blade shoulders back we had a great away We go in abutment cobra not necessarily to the end of the pulling arm so far It allows the body posture the child and the right to dog set
  • 00:26:58: feet on the floor of the fingers on pelvic width bones and pushed feet heel weight come to hand bend your knees We press all the edges to feet have developed if We can pull the hand through the side rise up inhaling and exhaling again breath and the earth and msya exhalation driven hand in
  • 00:27:31: hand feel feet and eyes closed and a couple of breaths we grow up finish and go out into the balance 3 very beautiful posture really I love We pick up right left foot back
  • 00:28:02: hand forward here most importantly girls tass screw preload buttocks are not cave in waist knee looks down and we completely straight line from the knee to crown and with this one a straight line, we gradually disappearing slope as raised leg equally lowered chassis You can stay here this maximum parallel to the floor, you You can stay in anywhere breathe slow breath
  • 00:28:32: slow exhalation We go get up into two foot and stretched picks up another leg the opposite hand forward and screw tass knee looks down preloaded buttocks
  • 00:29:02: with a straight back We go into the slope and We are drawn back knee hand forward remember about breathing slow breath slow exhalation return two foot and repeat our svyazochku down
  • 00:29:33: padahastasany sit press all the edges to feet hands stress Dog muzzle down heel weight knees on the floor pose child pulled coccyx back hands forward and breathe on We go to exhale District twice extreme point of breath
  • 00:30:04: We look at the navel exhalation and once on exhalation rounded camping We are moving forward as a wave hands pushed the floor chest and chin back not Nitschke lath here our favorite strip
  • 00:30:34: pulled the navel nape ceiling lumbar support removed knees 8 points of the image and press on the stomach bear pleasant procedure we relax stretchable region between the shoulder blades for this place Please cross your hands cross just above chest as if you tighten the knot
  • 00:31:05: tighten the hands in different directions as the Now you can more tightly feet natolknite a tad more on hands and relax feet must be fully relax the neck, head hand fell in the zhaet position We remain in this if the head position your forehead rests on mat well relax if
  • 00:31:36: you feel that head is not better put under plaid blanket brick Your book currently forgery to head emphasis was more I could fully relax focus point between the shoulder blades slow breath here slow exhalation and relaxing the shoulders hands and face if there is any voltage in breast spine very well removes
  • 00:32:06: draws and can relax It appears some tingling in palms it not normally frightened relax your fingers on the arms and waist here too fully is weakened by Feels like you fall through the floor both the featherbed let go of their hands eyes closed enjoy the moment
  • 00:32:36: relax your whole body and now we need to change hands a hand that was closer Breast derive its forward and back tighten the knot toes just pushed myself forward settled in hands relaxed feet and relax your head slow breath
  • 00:33:11: slow exhalation copper between slow exhale breathe consciously and evenly fellows loose
  • 00:33:45: pull your hands their forward stretch his arms and feet in length and through We block any rolls over back put a foot in abutment on the width of your pelvis arms along the body and under waist natural small deflection let's moan basic breath
  • 00:34:15: Pilates that we dismantled in the past to know how to breath belly all the attention on the navel we are doing and to breath exhale, draw in navel inside here we exhale through the mouth as if the blow out candles breath, and when the wind blows on a candle breath to inflate the balloon stomach exhale breath to blow away
  • 00:34:47: fill the belly exhale blow away and we are adding jobs arms along the body body breath inflate belly breath draw in navel inward We climb severing blade from rugs exhalation exhale breath to and end inspiratory lie down again
  • 00:35:18: draw in and lie down on inspiration continue if exhale a few times exhalation exhale and inhale go to bed when you rise as though you slightly pressed on her stomach and you retract as you can belly-to-back on inspiration
  • 00:35:48: relaxed again stick to the navel spine reducing all the deep abdominal muscles and inhale relaxed once again exhale exhale breath calm breath great traction fingers clutching each for the other and are drawn as a country we remove lumbar support
  • 00:36:18: We strive to waist Now the floor is well please put your feet on the heels ponimete themselves under buttocks and hard Elbows tight press your lower back to the floor legs a little further by themselves loin should be tightly pressed there is tension Abdominal have great and in this position, we
  • 00:36:49: also breathe a breath belly breath draw in the navel several cycles breath and prepared when the wind blows on a candle even when the wind blows on a candle always exhalation exhale exhaling We cut all the muscles belly as you exhale and also the last time
  • 00:37:19: inhale and exhale navel down down down after Again this extension and pulled his shoulders I ate no good to the pool waist to pro great hands along the body feet on the width of the pelvis feet parallel not much close put your knees
  • 00:37:49: parallel do Shoulder bridge is very useful exercise for extension for spine stress relieving and all the space between the vertebrae horoshenechko extended and your resting natural deflection you do the lumbar inhale as you exhale press down to the lower back the floor and gradually You raise your tailbone up slowly slowly vertebra by vertebra we go in key bridge here we relaxed and shoulders relaxed head tightened
  • 00:38:19: buttocks and we we feel strong stops at an extreme point we are doing and to breath exhalation rounding omit the vertebra by vertebra at point again do breath presses the lower back floor go shoulder bridge draw in gluteal muscles inhale and slow exhalation
  • 00:38:49: when he let down careful not to strained your shoulders and once again feet parallel knees parallel At the point of breath and gently beady put their vertebrae each other you kind We completed the tightened knees stomach and how balls begin
  • 00:39:19: to ride back and forth yes all the favorite absolutely all favorite movement because cool relaxes back muscles and relieves if you load long walk or sat if at first you do not quite ride on knock and hear waist this is not normal worried gradually you revealed lumbar round and you
  • 00:39:49: will be softer place but do the same as the obtained The more practice the more comfortable will and then we finish sit on bricks clip if you have a quilt hand twist it and make yourself a small chair let's get some remember step breath that we
  • 00:40:19: you dismantled on first lesson we sit up straight thoughts are drawn crown up We open our arms and Relax arms Delayed breathing 1 second we do isolated inhalation belly detained breath for a second breath chest Hold your breath for second to breath more as much as put your easily and smoothly before slow exhalation
  • 00:40:50: end of the air We produce and pour again inhale stomach Hold your breath for second breast breath Hold your breath for second to breathe on full score lungs and exhale exhale very slow slow as slowly as possible release the entire the air a few more cycles do eyes closed then ready for a couple
  • 00:41:20: breast Pause Yes breath and exhalation this not necessarily make with me at the same pace you can do in his pace because that at all different lung capacity and your exhalation can be less or more It is my personal terrible thing most importantly, we use their lungs for a hundred
  • 00:41:50: percent belly breath Well and another cycle yes do
  • 00:42:25: and connect and make full breath without delays and without a pause complete a full breath exhalation again slow slow breath feel like fill your easy as disclosed rib feel cell as air freely
  • 00:42:55: It leaves the lungs and goes through to end and your lungs compressed and put it of the straight-backed and twist repelled hand from knee allot left shoulder back curled tightened loins were pulled top and weight and in the other direction breathe out slowly We took the right shoulder
  • 00:43:25: back and once again breath slowly exhale with straight back to our to the right we remove the back brick or plaid and sit in the full disassembly opening right foot to the side we left heel contrary to the navel
  • 00:43:55: such a good away much close Do not press stop the abutment and pulled Left hand up so that have a lot of good all left side stop over slow breath slow exhalation here we go on twisting his left knee and foot on allot left shoulder ago check that you
  • 00:44:25: We are sitting on the buttocks 2 too right on the floor return both good on the floor hands down the marching forward relaxed left leg relaxed neck and slipped behind hands We strive to crown forward slow breath out slowly and kyphosis
  • 00:44:55: return change foot We sat down on the buttocks 2 Stop the abutment and lateral traction We get a hand up ceiling presses opposed buttocks to the floor and breathe if you easily you takes up the fingers on leg and tightens yourself if you find it difficult you take a hand closer and pulling
  • 00:45:25: hand up and out of here in twist the left foot on both buttocks on the floor and removal of the right shoulder back perfectly return Collect along the legs rugs undertake a knees and shoot voltage loin widened pulled back pleat here
  • 00:45:57: you will need strap fling it please on the feet in the middle of the foot, we we raise a rib cage and presses the lower ribs to the feet firmly tight presses a navel hold the legs pressed against the belt legs went forward and even tighter her knees They can be bent the most important thing to You lay on the edges legs and hence as the head of
  • 00:46:27: shell stretched forward and upward pulled the crown the most important thing is not round tighten the waist if you can continue you are welcome pulling on and put out denser someone may easily be you take away the belt undertake heels and tightly pressed if fold until it difficult then legs chest bent forward and pull the waist breathe slow breath umnichki slow
  • 00:46:58: exhalation of snail house emerges head and are drawn the crown of the larger you will pull your spine more easily will loins and it will be easier traction let go of his hands and untwist right foot
  • 00:47:29: step over left foot on shook sat on 2 buttocks and exit in twist the right imagine side that you have here Collar him for this loop lift tighten up loin see think for themselves connect the eye muscles and straight to look behind himself slow breath slow exhalation We return the same
  • 00:48:01: put a foot side and pulled right hand went forward in tilt grab Knee second hand behind his back if we take the gat the castle if you do not gat we take using a belt belt holding on the toe the same here main lift you reach the chest crown upwards and breast forward Imagine that you
  • 00:48:31: lower back push forward should be fine stretching under the knee the rear surface thigh We strive to breathe reveal the chest cell and a stop on the left release the lock and We go out and relax legs
  • 00:49:01: We crossed on the left balancing stop to myself girth curl allot the left shoulder back of loop pulled himself and eyes We look back over housing slow breath slow exhalation return
  • 00:49:33: left leg set with the left side little knee We opened it to you not interfere pulled left hand forward armpit grip lock unless we obtain take the strap and breast lift push the diaphragm forward Feels like you Now drag breasts to a large finger taxes and breathe We strive to two
  • 00:50:08: shoulders forward evenly breast forward do as it turns out allow yourself to do as it turns out let go of the edge rugs round and ride enjoy relaxation salt
  • 00:50:47: hence we go in abutment and the posture of the child turned the other side stretched coccyx back hands forward We do current exhalation leave your dog Screwing the sweat feet heel come We go to the hands on the edge carpet padahastasany developed thread through the hand
  • 00:51:19: breath exhalation of the earth only We are going hand in palm and crown We pulled up and let us repeat our the basic bunch we made a you today several times on with inhaling up exhalation emerge padahastasany sit down and stick
  • 00:51:49: the feet of the ribs hands feet emphasis depart dog transfer the weight of the heel drop the knees to mat pose child breath and twice We go out into the cobra on exhale look at navel rounded camping transfer the weight straight arms do inhale and exhale back feel
  • 00:52:19: strong and palms fingers still time in the extreme point of breath exhalation back strap weight over your hands at once preloaded coccyx pulled buttocks head above the nape Ceiling knees abutment 8 points
  • 00:52:51: We drove into a cobra pulled the foot breath chin, breasts exhale dog muzzle down moved the weight in the heel and reach the hands exhale, inhale press padahastasany hands through the upstream side Cafe prayer and land
  • 00:53:22: they slightly push hand in hand and feel their axis feel to stand firm on foot feel your smooth spine We go down teak as a drop and relax completely hung
  • 00:53:52: hands behind head skrestnye hooked shoulders relax hands on the back of the head we were lucky as club team tied submerge que ves throughout foot slow breath slow exhalation extension pull your knees if you can if
  • 00:54:22: still hard stay on bent rid hands and leave the dog weight in the heel posture child untwist We sit down on head heels last we sit down legs skrestnye
  • 00:54:52: with a straight back stranding breath slow exhale the other side of breath slow exhalation return open legs and Now we will go to position you need
  • 00:55:24: be in this position relax lie down and take a breath put on heels and slip your hands under calves Take the time to do you first look hands himself stretch in different hand on the floor feeling like sea star someone remain in this position is already you just enough relax and neck will hang if you can you gradually pull the legs and out full
  • 00:55:55: tilt and drag forehead to the floor and forward stay in this position to breathe but I say that every his version of why as today your body you allows so you have on Seabed relax your neck If you are uncomfortable then we see take emphasis in TL.
  • 00:56:25: Now this place the heel and pushing hands many people in different sides no relaxed relaxed here all fully relaxed and unharness pushes and feet different sides of the need to hang straight hang too hands Now here pushing legs apart hard straight out of the elevator.
  • 00:56:55: longer lie in this to position your muscles time to to relax and so do not be pulled hurry very slow breath slowly exhale more lie and return
  • 00:57:36: neat one hand gently take out We leave without sharp movements gather feet and rolled should now be nice relaxed inguinal muscles perfectly still a little bit in
  • 00:58:07: continuation take belt left leg to itself right to put in diagonal and threw remain as the pope now as a we padahastasany They clung to the edges leg tightly clocked so that the belt keep well We sit on the buttocks and 2 We went promenade forward pressing ribs to the foot They craned their necks are not hurry
  • 00:58:39: pulling the knee presses the ribs Only if the direct back you can get away full tilt while if you go feel that you yet is rounded do not hurry pulling the knee stretch crown up released and return leg slightly changed to return to her and pressed to the rib foot and
  • 00:59:10: exhale went forward stretching crown the thumb legs remain in their in its available position and gently goes perfect We sit on the edge rug holding on hip laid
  • 00:59:40: yourself down gently pulling both string Bow legs Wiggle in all the cradle relaxed want close your eyes themselves shake without we stress we feel that relax rib relax scapula neck foot head omit the foot down and
  • 01:00:16: We lie down in Savasana go because He wants your body hand feel feel legs stir and relax feel the head relax your neck make slow inhale exhale through the mouth therapeutic
  • 01:00:48: exhale when we do inhale nose exhale through the mouth but we do not when the wind blows in the air just It flows through relaxed mouth and together with an exhalation out all unnecessary voltage from the body making it even few breaths stay shavasana stay shavasana
  • 01:01:21: 10 more minutes 15 And if you time permits allow yourself fully relax and relieve all the stress well, and I I say goodbye to you in the today that you next lesson where we will assort has new will be more details acquainted with breathing techniques to new meetings