Natali Mamonova

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

PILATES and YOGA with Firsova Ekaterina. Video lesson 3

PILATES and YOGA with Firsova Ekaterina. Video lesson 3  See details »

 
Video subtitles:
  • 00:00: Hello you on channel time herd with you Ekaterina Firenze and classes angle from my girls already probably remembered alla Julia and Oxana today
  • 00:30: we are more detailed we will stop at respiratory techniques try a few breathing techniques and we will elaboration of our spine that very important for to have it with you flexible mobile and healthy give him special attention as always start with the settings your breath will sit straight with a straight back pancake down top pulled up and breathe full
  • 01:00: yoga breathing first inhale the stomach then thorax and slow exhalation gradually exhaling all the air that have lungs by Feels like an elevator the air rises from the bottom up to the full fill the lungs and exhale the exhalation to end feel how are your lungs slightly reduced large closed eyes on
  • 01:31: the top of the head stretches crown up several cycles keep breathing
  • 02:04: when it seems to you that you are already completely inhaled inhale more a little bit and then exhalation do not forget to stretch crown up keep it even drawn spine make another slow current breath and gradual then
  • 02:37: do and knead Shoulder joints well shoulders down chest isolation front exhale back next inhale back you uncover
  • 03:09: blades rounded relax spinal column breathing exhalation inhale exhalation and now in a circle we move the thoracic cage aside forward to the side back to the side forward to the side back smoothly connect draw circle vertical circle
  • 03:39: thorax always always breathe back always exhale inhale and you this preferably also shut up eyes to focus on on sensations continue with closed eyes feel your body trust your sensations and
  • 04:09: draw and circle let's go to another forward side of the breath back exhalation closed with the eyes of tension calm pace and its gradual circle in a spiral
  • 04:41: we tighten it and finish by center stretched straight backsheet pushed away from the knee was taken left shoulder back and in the other side slow breath soft exhalation have twisted themselves still on every time come back lock
  • 05:21: pushed away from the wall pulled their shoulders to ears up hands up shoulders down We push the elbow for ourselves do-it-yourself-go-round bag before we collide hands take the lock behind your back ladushki together pulled the lock back if we can palms together and then
  • 05:51: we turn out thumbs through bottom and ceiling opened the lock outside even more Shoulders back and down slow breath slow exhalation do as it turns out marazzi embrace ourselves for the blades were rounded stretched out their elbows forward slightly rocked relaxed your neck
  • 06:21: Shoulders should break up from spine from here we open our breaths palm up close exhalation lock breaths hands take care of yourself palm up breathe in your hands in shoulder joints exhalation Russian down and
  • 06:56: lateral traction slightly drove past right-handed pulled out the left side and always press left butt to the floor slow breath slow exhalation and changed pleasant stretching in till twins right buttock to the floor and changed inhale exhalation another hand open the page
  • 07:28: open your legs widely and we are slightly we twist the pelvis we transfer weight into one foot another one buttock lift another we press so your hips rotated inside hip joints of nosochek forward-down forward-down
  • 07:58: we settled again sat down at the same time and gluteal muscles remove back tilt back for that more fall on internal hip surface on inguinal arm muscles Before you now pulled the floor under yourself and the navel stretched forward feet on yourself with the navel forward regiment itself
  • 08:29: slow breath slow exhalation and Round Back Mouse glorified legs shook off and now we roll the pelvis round rolling on buttocks sideways feel like a you turn around the tass is small amplitude is so how much do you comfortable rotation pelvis you need to free
  • 09:00: tass to untwist it and if there are any clamps to remove and relax the most bottom rotate and in the other side we will perk up Imagine that you sat on the sand and your task to leave beautiful print wrestlers
  • 09:31: left leg to yourself lateral traction slow breath slow exhalation changed the right leg to itself lateral stretching stretched hand up return and unfolding along the rug we sit down on the edge of the whole rug for you clasped your legs rounded the small of the back start skating
  • 10:01: this balls exhale inhale exhale inhale exhalation breath round the lower back and relax spine Yes, I cook a cook feet pointing at the width
  • 10:33: Pelvis parallel to each other friend hands on his knees opened their shoulders remember the main breathing system Pilates on inspiration we inflate the ball of the belly on exhalation we we pull the navel inward breath we breathe out our belly exhale we pull the navel inward and as if blow on the switch sniff exhalation sniff
  • 11:04: breathing out with a mouth blowing on candle and cut abdominal muscles we add hand body in front we inhaled abdomen on exhale retracting the navel rounded and rolling on sacrum but not we fall down to the end it's exhalation back inhale-exhale breath
  • 11:40: exhalation breathing in when we go down attention to the navel retract retract relaxed again inside inside inside inside relaxed and two more times exhalation exhale an exhalation the inspiration is great last time
  • 12:10: and adhering to the leg is the vertebrae behind the vertebrae we lay down on the back stretched out in length shoulders to the ears of the lower back rug they stretched out their fingers on legs and hands along the body put your feet in the focus so what would your feet be?
  • 12:41: stood on the width of the pelvis and parallel to each other we make a shoulder we remember the bridge here natural lumbar deflection we have inhaled the stomach exhaled pressed loin to the floor from coccyx we begin lift up spine up go out in the shoulder the bridge is here relaxed and shoulders The hands of the head are drawn in and buttocks and strong stop and we breathe in belly and exhale gently vertebrae for
  • 13:12: we lower the vertebrae down the breath came back loin on the floor you are up pulled the buttocks into a breath and a round back exhale laminating camping vertebral column and two more times sledge at the extreme point of inhalation and
  • 13:43: on exhalation the vertebrae for we lower the vertebrae loin to the floor first put lower back then TASS still a time Imagine that your the spine is a thread with pearls and in each pearl by turns put on the floor gradually clinging to the rug fit and again
  • 14:16: basic breathing aerobatics breathing in belly exhale inflating and exhaling retracting the navel we rise with hands tear off the shoulder blades from We lay the floor on the breath left the shoulder blades on
  • 15:04: sex go out in the shoulder bridge we press raise the lower back hip and up heels slightly closer to the buttocks became fixed relax the shoulder blades try on the market not rely on feel the strong legs strong buttocks and the right foot we lift up knee up you can stay here if we can then stretch and stretch foot in the ceiling slow breath
  • 15:35: slow exhalation omit first stops pelvis up and gently going we lower the spine on the mat again take a breath at exhale screw tass raise come out in the key bridge pulled the butt and left knee up right heel active push the floor if can stretch straight leg up took a breath
  • 16:06: slow exhalation we fall down the pelvis and up and the vertebrae for we lower the vertebrae once again also exhale light shoulder bridge right knee up and we reach with a foot up to ceiling try not rely heavily on
  • 16:36: on the back of the neck relaxed neck you are holding your feet strong stop we lower the pelvis upwards and gently down the waist to the floor palms are better turn to the ceiling relax your hands one more inhalation exhalation to the floor coccyx up and we get the left foot up to the ceiling is excellent his head relaxed stop pelvis up on the floor
  • 17:08: and loin aspire downward rounded falling in love rounded off clasp legs a couple of rolls and sit down again feet on the width of the pelvis pulled your back opened their shoulders basic breathing the piloting of the breath crawled away
  • 17:38: let your breath out do not return to inhale to the end is not rounded off so far we can keep the navel inward and mentally we fasten the belt and on inhalation returned marked knees not parallel
  • 18:08: joins connect the right leg rounded and we stretch out our foot from knee diagonally Breathe in exhale navel inside another leg from the knee up the breath returned belly navel in yourself from yourself We draw in draw in we draw in retract weakened inhale again exhale exhale an exhalation
  • 18:40: exhale an exhalation breathing in and sticking for the legs we lay on back arm stretch beyond head down right foot foot rest turn over left to the barrel we serve basin forward stretch out your arms and here are strong stops you start with you break directing the knee up unfold and another
  • 19:14: a foot came off the pelvic ossicles anterior knee to the ceiling slow breath slow exhalation stretched straight foot on the floor and come back and now stop and wide practically wide mats basic breathing pilates on
  • 19:44: expiration of the navel in itself mentally take a manual coffee grinder and will to grind coffee breathing in your belly breathe out the navel in yourself start in the right side grind round tearing off the sex and inspiration exhale we pull the navel contracting the abdominal muscles and we lay down on the breath as can be wider and higher they do not have to start a measure
  • 20:19: not so effective do it slowly because they work deep abdominal muscles then you do slowly turn on it's the belly when you make fast grow and you are connected spin and load is divided by this when you do slowly you you know exactly Hard but working deep abdominal muscles
  • 20:49: which hold your bodies like a corset they will be smart beautiful and country last circle and again hands along body Pryadko leave in shoulder bridge on breathing out the back to sex Screw-TASS go up pulled buttock inspiration exhales round
  • 21:20: down vertebrae behind vertebra and one more time head at the back of the head relax your neck extreme point of inspiration Shoulders relax and again a couple rolls forward let's get together
  • 21:55: feet on the width of the pelvis squared their shoulders dad are wider 2 sciatic bones on balanced respiration Pilatus exhalation retract the umbilicus and add twist the upper part of the body inhale the other way first round necessarily the lower back and translate the case the other side exhale you can take the castle
  • 22:33: Connect hands if so you are comfortable exhalation great again games keep sculpting for feet we lay down each vertebrae like beads separately traction right foot emphasis on
  • 23:05: barrel change pelvis forward up return wide stop port again manual coffee grinder and grind start in the left side inhaled belly retracting
  • 23:35: blog breath and slow slow exhalation by feeling on expiration you button up your center inside like as if they had tightened the belt will be specified on writing sit down I lower the lower back to
  • 24:06: raise from shoulder blades and waist at this moment is pressed to foul two more laps and again stops at width of the pelvis shoulder bridge weight on sand styanuli buttocks hands
  • 24:38: in the lock of a chain-saw scapula and stretch lock your feet down keep if you do not have get to combine lock you take your renew do with belt just watch it so that your hands looked up Shoulders relaxed
  • 25:12: knees in parallel each other release the lock and rounds down knees to the stomach rolling-over and now we are with you
  • 25:47: we will do more active derekas with squat it looks like this knees in the sides reach for hands forward push out oneself forward and again ride back on inertia stretch beyond hands open your knees push yourself set on and back like a rattle yet
  • 26:19: let me believe you and then to us stay stay in this provision on heel on the heel slightly revealing knee to one side
  • 26:50: put the other up and a little bit flunk on little finger on the outside rib of foot personally and sit on 2 and Heels if not The network just stop a little More and you will sit socks look diagonally at different angles the body stretches for hands miss body between the legs you how would you wrap
  • 27:21: yourself with your legs behind your ribs and grew and white to my stretched out their hands forward on blue completely on the heels necessarily heels on sex if you can not put your heels on floor take please brick or twist blanket enclose themselves under the heels and stay in it position but must be any emphasis and the back is like a slide for
  • 27:51: hands down at the same time we breathe slow breath slow exhalation and open our knees in from here we leave we sit down we collect the legs let us breathe
  • 28:22: we will make the respiratory kapalabhati technique for this we sit on brick or plaid if you rug twist it denser that he raised your the pelvis so that you could pull loin and sit not links with round straight back we have our belt the spine that we are constantly keep them in power ona tam what kapalbhati this
  • 28:53: impulse breath we breathe only through nose short breath short exhalation muscles work aperture you can put one's hand on it on the diaphragm on upper abdomen breathe in like as if inflated ball exhalation contracting muscles belly only through the nose breath breathe out
  • 29:24: exhale and again you do as you exhale if you already know this breathing you can do it at a pace accelerating if so far for you it is difficult do it slowly feel your center inhale breathe out inhalation exhalation continues
  • 29:55: breathe in exhalation we as if slightly we press the diaphragm a now a little less amplitude slightly less breathe through a little bit like this dosed breathing only breathed immediately exhale an exhalation small amplitudes on you son and
  • 30:25: and the top of the head stretch up you need to find such a comfortable pace so you can breathe long without gasping any respiratory The technique relaxes and calms the nervous system helps easier to survive stress and so on that we have very often occurs modern life therefore respiratory techniques are very important
  • 30:55: we make them will always be with you practice if you are dizzy the head is simple close your eyes and breathe natural become if u you are not well whirls something else a little bit write kapalabhati good and complete
  • 31:34: slow breathing bottom-up breath gradually gradually release all air and once again in the house to widows by full set of lungs and very slow slow exhalation let out all air until the end, take care and if you have already completed
  • 32:04: take the right leg encroached on and take the right foot on itself left lies on the floor we transform in the knee joint draw circles with your foot top of the head up we try keep the line back and rotate and the other side then it can be lower most importantly not
  • 32:35: round your lower back let's change your leg right to yourself left body tightened and draw circles false can crunch up to a little bit at someone they hardly almost do not get scared these sounds are different side again
  • 33:05: changed the foot and now rotate straight back spinning only with you is good are working ankle retain even spine and the other side I will change
  • 33:37: pulled themselves together on 2 buttocks and with a straight line Back with a spin ankylosing and the other hand is now right we already have a leg to Tazu the left leg we laying on top half lotus
  • 34:08: laying on top of on and thigh if for you it is still complicated you can put on gastrocnemius muscle either on the knee and gently pull if we get We put in the groin and strive relax so that someone may already be sits in full lotus then you can sit down full lotus wrap completely
  • 34:38: two legs if brick interferes with the cleaning of the brick and two legs crosswise everyone chooses his own available option in this position we breathing again kapalbhati inhale exhale went do not forget to drag on upside down exhale inhale exhale on expiration is reduced
  • 35:09: diaphragms slightly inward and full breath breathing you up end to end release all air and again inhale and a relaxed exhalation
  • 35:40: do let's relax your legs move and rotate column and change the left down right top or half lotus or full lotus please on your choice take a seat we stretch ourselves for
  • 36:11: its loop for crown up and again breathe kapalbhati I remind you that the pace maybe yours slower faster comfortable choose and feel your Centre
  • 36:41: a good breath relaxed exhalation and one more inhalation dilate the thoracic cage and exhalation
  • 37:12: gradual releasing all the air without remnant complete and relax your legs pervert Well remove the brick sit on the edge of the carpet take a seat on 2 sciatic bones and repeat roll-up
  • 37:42: breathing according to the principle Pilates in the stomach breathe out the navel in yourself rounded out rolled over to Sacred and inhaled return exhalation blow on the candle add traction right leg exhalation breathing in the foot
  • 38:16: exhalation pick up the hips and we lay down on the back gently hands behind head right leg extension the emphasis is on the floor and on the left the pelvis rolled over forward knee up breathe when you relax muscle exhale through mouth but not when the wind blows and
  • 38:46: just relaxed exhale and changed stalk pelvis forward knee in ceiling yulia looking here so wrapped up dovetail back our feet stretched out Put enough for heels press lower back to the floor you like
  • 39:16: as if making a start from could ride and shovel you in half up pressing lower back and embrace yourself in hips of the farthest away from should arise tension in the abdomen and we will breathe with you kapalbhati is in this inhalation inhalation breathe out breath forward and breathe truly you must be sure pressed to the floor all relaxed
  • 40:04: arm stretch beyond head will dream of sex and one more time in the same way the emphasis was drawn the waist was pressed look forward to the feet together breathe kapalbhati further in its
  • 40:36: comfortable pace you already felt like tense center can burn muscles belly such a fire to cry this breath fire therefore fire call them we finish traction back and our loved ones rolling-over in bald tissot versions
  • 41:15: position and hurdler we remove legs to the left back we sit down convenient stop before the knee so so that it does not prevented a little from balanced sitting for 2 and suits now we will do traction the spine does not hurry up first look need lower housing forward and down shoot tension in the lower back and go to the right for knee and twist
  • 41:45: spiral in extreme point we fall on elbows put elbows on sex and pushed away elbows from the floor rib cage upstairs we go into twist like feel that everything fall on the asset and elbows start from sex so that the chest the cage was on top did not sag now we are like a snail from house head emerged and look from above
  • 42:15: over shoulder strive to see His foot was left in this twist of breath slow slow breath slow exhalation keeping all the time head tension spirals up and back for myself morze no twists
  • 42:54: sudden movements do and also how they came in we go out on the bottom untwisting associate professors and Align the body many other parties then near the knee
  • 43:25: efforts were made forward and gently turn left back at the extreme point descended on the elbow put the elbow pushed off if some hand you do not have dropping you take your brick or plaid you put under the elbow so that you have elbow rest pulled out the neck emerged from
  • 43:56: armor aspire see your foot and breathe slow breath slow exhalation slow breath slow exhalation carefully come back below connect the feet
  • 44:27: capture and rounded relieved tension and we are again we sit better raise the hip some kind of elevation in this case on brick and dismantling another breath dijan the lock is the breath
  • 44:58: is delayed breathing on exhalation we with you with a straight back make a natural inhale exhale to the end exhale an exhalation exhale and all the air to them and hold your breath on exhalation after this we start from legs we tighten the shoulders ate slightly chin and we draw in the belly from below up under the ribs how do we feel
  • 45:30: need a front wall belly tighten under the ribs and on top of the stomach and there keep it all breath holding, we keep hold keep how did they feel already uncomfortable we we relax the stomach and let's breathe in with a nose nothing at once natural breath exhale all the way to end to end before end and not breathe and respiratory arrest belly under the ribs then relaxed
  • 46:09: stomach is natural breath nose continue then when you retract the abdomen you need a little bit lower the chin just in order stretch out up you are not round and stretch upwards draw in belly with straight back preserving its axis as would be pushing hands from feet then or keep the belly
  • 46:40: relaxed and breathed in each your pace do not try to do with me at the same pace breathe hold as much as you allows your body go exhale to the end and holding the breath and between the approaches we
  • 47:17: restore breathing so much how much do you need make a few more
  • 47:51: times it's throat castle slightly chin missed and enough as as though they had blocked the street The breathing was then opened and breathed yes do
  • 48:26: and it's the same jar we will make the situation has become knees on the width of the pelvis palm on width shoulders it's easier here feel like retracted abdomen inhale exhale to the end breath holding round like a cat and drew my stomach under ribs everyone relaxed
  • 49:05: returned after that do not rush into the dock inhale first let the live return in its natural position then inhale we will repeat a little bit last time
  • 49:39: the who finished the pose baby muscle facts belly relax your neck and here we are as if swim do swings right hand inhale through up
  • 50:10: stretched forward exhale with your left hand for the masses inhaled exhale inhale exhalation to open the breast cage and pull out and all the time stretch coccyx back stretch more once inhale exhale and we sit down on the heels
  • 50:41: we go out on two knees fist emphasis between the knees itself the main thing screwed the tass sent coccyx down removed the lumbar deflection buttocks and with our fists the sacrum is the bone over the buttocks bones lowered slightly below the year now we are hands push the pelvis forward and
  • 51:11: open in thorax look up remain in the thoracic inflection inhale slow exhalation keep the leggings heart hands push the pelvis forward chest up head is not throw back from here we go down and relaxed we sit down on the heels
  • 51:44: round back set feet on the floor fingers and we leave in a pose Camels focus on heels principle that same we we twist the pelvis output forward we divert the buttocks as can be further from the heels look up Imagine that your head lies on pillow shoulders down friends slow breath slow exhalation if
  • 52:14: you are easy we keep you can complicate and go out on elongated filming or if this one option for you so far difficult stay in emphasis fists in the rump gently go out hands down for child and relaxed took off all the stress in
  • 52:45: lower back scare me with your back the situation has become, and two waves back on exhalation rounded pelvis back breathe out forward breath out look navel in a debt we carry weight in hands and one more back and riot and lay down on beach here schas bast
  • 53:19: lower back right hand cut lateral traction reach for your hand parallel to the floor and go to the slope in the left side is stretched hand in the left corner returned to the center and down move hand start inhaling
  • 53:52: lean forward slow exhalation parallel to the floor in tilt and arm get to the right angle come back down The legs are relaxed and through god rolling on Back if you have some tension in the lower back you can ride
  • 54:22: fall from weaken it we put so much in focus on the width of the hand along the body the stomach is relaxed several rotation with the right foot out breath when you open knee to the side exhale of the leg is on I breathe in a circle
  • 54:53: relaxed pass relaxed leg try here already do not include any muscles close your eyes and relaxation turn we change our legs with our knees exhalation yes relax tans relax the thigh and
  • 55:25: exhale through the mouth foot down micro pelvic movement of the coccyx pointing upwards slightly down tailbone draw line up in them a little bit we twist the pelvis too
  • 55:55: on relaxation we put one palm on the belly of another on chest breathe full yoga breathing first belly sweat chest inhale and slow exhalation belly breath breath
  • 56:26: breast and gradual exhale all the way to end to end and we we lay down in shavasana pull out the legs we lie like want to weaken everything parts of the body remain in shavasana close eyes and let's fully relax keep breathing
  • 56:56: continue listening your breath slow breath slow exhalation and we finish waiting you on the following occupation before the sciences of flowers