Natali Mamonova

Saved 2/14/17 3:54 PM to YOGA, CHARGING

PILATES and YOGA for beginners the LESSON 5 with Firsova Ekaterina!

PILATES and YOGA for beginners the LESSON 5 with Firsova Ekaterina!  See details »

 
Video subtitles:
  • 00:00: Hello you on channel time herd with you Ekaterina Firsova and class yogalates and as always with us Julia girls oxana and ol today to train you need a belt
  • 00:30: if you do not have a strap for yoga prepare you are welcome any any belt that you have have at home let's start with the settings breathing body put feet parallel in width pelvic ossicles slightly twist the pelvis forward so that the coccyx looked down and by the top of the head up open our shoulders flat housing imagine that behind you wall you got up and pressed their backs to stenochke full breathing yoga breath
  • 01:01: belly chest inspiration cage and very slow exhalation gradually exhale all air from the lungs and we try to breathe slower than usual breath from below and a relaxed exhalation exhale to the end let out all air again inhale fill
  • 01:31: yourself from the bottom up full lungs and exhalation until the end of the whole air we continue to breathe closed eyes we listen to our breath calm all
  • 02:01: within tune in to practice every part of the body and all the time we stretch crown up elongated spine we calm our thoughts in head and concentrating on sensations in the body take out all sensations and in general during practice
  • 02:33: all sensations except sharp pain do not do we do not tolerate pain pain if somewhere hard uncomfortable all these sensations we accept finish we do deep breath stretching like after sleeping and and again straight stretch remember breathing kapalbhati breath
  • 03:03: center and through the nose growth is always closed we make a short inhale a short exhalation and on exhalation we reduce muscle diaphragm we continue to breathe breathe at your own pace The pace can be It can be slower faster the most important thing is that we
  • 03:33: exhalation slightly we reduce muscles and we watch that we do not breathe thorax and the center on a beard exhale inhale exhalation exhaled slightly pick up if you need already familiar with this breathing you can accelerate slow breath together
  • 04:10: with hands and a gentle exhalation and now we will archery we take an imaginary bow curl in right side do self- exhale the other side exhale inhale exhale inhale exhalation and actively the same breathing out keep you
  • 04:44: twist the top hip remains in place and we see off with a glance hands back gradually finishing return to the center again stretched deep breath smooth exhalation and stretch yourself for
  • 05:16: hands in different directions elongated strained hands disclosed thumbs completely as if to access to strapped tight when we present yourself a hummingbird we begin very actively fly small small small traffic on the ground with small amplitude feel the tension occurs in the shoulders in we keep the scapula this feeling lasts top up do this is with a straight back and keep the tempo of tan tan tan tan tan tan ta ta
  • 05:47: Let's go now close your eyes and continue to fly most importantly not stop continue as soon as possible you will feel that all i can not anymore then you need more continue this flight fly or so try not to bend straight backs in a row catherine in a row focus on his breath disconnect from the that you are hard and just breathe calm breath
  • 06:24: quiet exhalation still a little bit this fly fly Let's give or by that person we fly a bit more but that we slow very slowly lower Hands down and a robbie like like wadded do inspiration is relaxing knees on exhale
  • 06:54: curl down very slowly like the drop drips down hang relax your hands shake your head make his head forward feel what is your neck relaxed and shoulders breathing in exhalation slow untwisting vertebrae behind vertebra slowly pulling ourselves and stretch
  • 07:26: with the top of the head wide leg position also in parallel each other the outer edge of the foot straight back sit down in deep apple I'm on inhale down your knees parallel to each other friend so a little bit back goes back direct and with exhalation grow up continue slow breathe out your breath through the side slit
  • 07:58: straight back coccyx goes back and when we stand up our heels repulse from the floor feel the tension in the buttocks 2 sit down as low as possible and you yet with a straight back and exhale twice more breath knees in parallel with
  • 08:29: and the last time and rotate the knee joints outwards rolling on foot well warm your feet today we will have a lot at the top of the post so we need prepare our feet muscles and joints and in the other side
  • 08:59: OK about a palm between the stop in the twisted hand-width tassels shoulders and alternately half-toe I . as high as possible from floor push it out and add player sit down in the knee pressing the supporting heel to the floor as possible
  • 09:29: breathe out more densely hands up inhale exhale breathe out your breath in side and up again and to the sides and end in gray a deep breath with exhalation of attraction
  • 10:00: pulled coccyx back back straight checked the weight on heels and relief relaxed neck a little bit left head and hurry untwisting and stretch out we'll start with balance stand in pose of Shiva dancing we transfer the weight to left foot have a ride
  • 10:31: felt all the surface of the foot behind and land free leg we stack slightly higher knee and sit down like as if behind you is bar stool you landed on him the fifth point on edge of the village stretched themselves for Hands with hands help keep the balance so try to spin was a direct impersonal deflections and without roundness completely straight back and hands go on in the continuation head
  • 11:01: one line from the coccyx to the palm if you while it's hard Take your hands before imagine what you are on something rely on and stay in it position if you comfortable hands in continuation of the head slow breath slow exhalation feel the basic heel left and remember that the balance sheet is very it is important to breathe slow breath
  • 11:33: slow exhalation and we leave a little bit dragging relax your legs and attention to the right feet were tagged left-foot mat lay down we sit down the tass went back and hands stretched in different sides feel our axis from coccyx to the crown of the head
  • 12:03: hands or in front of you if we can continuation of the head and the upper forward angle slow breath slow exhalation concentrating on how we breathe and we try to breathe slower than usual we feel all our body collecting ourselves and from here comes you
  • 12:33: and start alternately open one's knees hand hand off knee to the side open in joint can opposite arm for balance to open the side here so very convenient exhalation-inhale exhale-inhale we continue the pulls of the drag pull your forehead all up straight twist and in the joint
  • 13:07: exhalation-inhale exhale-inhale 21 more and shook let's analyze position of hands on bridges we have pressed palm palm lightly Elbow parallel half felt pectoralis muscles here here they are they are immediately active the second position of hands in front of a big and
  • 13:38: forefinger together and from here we fan open right arm forward closed his left arm forward closed aside as lotus flower open close open close again forward closed herself to to himself imagine yourself super and get up
  • 14:11: position again the position of the dancer Siva on the left foot we put away basin back stretching out for hands up check your case slow breath slow exhalation remember that if Heavy hands before yourself and mentally at something we rely on palm bridges in the palm of your hand slightly pressed felt pectoralis muscle without
  • 14:41: and stretch the crown up and from here we collect our lotus flowers and start with the right breathe out your breath inhale exhale inhale exhalation inhale through the sides up and through the sides down and go on
  • 15:13: steps freed their feet and stand on the right and hurry up feel the weight of the body for land on heel for the whole foot stretched themselves for hands or hands in front of hull straight back of the hand in continuation of the head and like a string strung spine
  • 15:43: slow breath slow exhalation on mazda lightly pressed the palm of your hand in the palm of your hand felt their the pectoral muscles took lotus flowers and left-handed begin exhalation inhale exhale inhale exhalation inhale exhale through the parties stretched
  • 16:19: up coccyx back through the sides down and softly came out feet on the width of the pelvis twisted tassle coccyx looks down and at expiration of it as we remove all the drops excess stress release their bodies drop yourself down
  • 16:50: relaxed the lower back and the vertebrae for vertebra get back our hands hang like ropes m wide position it's okay Tass sent coccyx down and right foot size unfold along mats
  • 17:20: even wider through sherry sheri sherry right leg we are looking along cop carpet left heel slightly slightly skewed outwardly stop and be sure tucked the hose away lumbar deflection pull your hand in different directions It is even wider and go to the right knee bend and that's it. here the weight went to cushion right leg we lightly push the floor right foot and left we stretch the heel different sides of the mat
  • 17:50: straight back from behind stenochka we pressed to stenochke back many on the spot make only pairs good by hand breathe in we meet the left the exhalation arm is right but the left exhale of law come back parallel to the floor and from here we
  • 18:21: in profile turn around along with the heel back heel lifting up weight in the anterior cushion feet and take the castle over head in continuation head pose warrior heel pushed back and breathe in it position in the spirit slow exhalation main is your heel support should stand under the knee joint so that there is an angle of 90
  • 18:51: degrees is not so low can be a little higher regulate hence the emphasis on sex and go to the bar on direct hands retract the gluteal muscles pelvis down nape hold the ceiling is lowered knees and go to 8 points we put the chest before palms pushing ourselves into Cobra is relaxing lower back do breathless exhalation and lie down on the stomach on
  • 19:21: belly open hands aside Straighten yourself Hold your hands tight palms to the floor and turn left side now we we will twist only the legs are very gently slowly without sudden movements on exhalation we start left leg back curl up and the leg tends to opposite hand remained in this
  • 19:51: position breathe and so we leave it neatly from twist relax the thigh knee and turn our backs on the other side opposite arms breathe in as you exhale another leg start for yourself and your foot seeks to opposite hand the tassis unfolds as much as allows your body slow breath
  • 20:21: slow exhalation and gently return Hands in one thoracic cage on the floor let's repeat turned and again left leg plant back to the address and remained in the twist head lies quietly neck does not break and softly left
  • 20:55: weakened Petra turned their heads in the other side of the breath and exhale right foot for yourself we twist in half arms extended over the floor come back and palms
  • 21:25: turn up as if something put themselves on palms lift chest up we reach to a ceiling breathe hand in hand make sure they do not ran back their hands on one line relaxed let go of all tension and take back lock down stretch with legs
  • 21:56: we look down the crown stretching forward with your hands and legs stretch backward remove the scapula collect buttocks feel the muscles strong shoulders back back from the ears hands relaxed emphasis on the shoulder and go to the cobra at exhalation, breath breast chin
  • 22:26: dog face down put feet on half fingers stretched out on the width of the shoulders and left the dog formed halved heel weight from here we approach feet to the arms of the foot parallel sit down press all the edges densely to the feet take the ulna embrace yourself for elbows straight on gastrocnemius muscle and
  • 22:56: from here we go out into full crease how much can stretch the knees and as a vacuum packing yourself tightly we pull together not grasp under the knees The arms below are closer to we lowered the eggs the store is spinning vertebrae behind vertebra head last
  • 23:27: and stretch crown up unfolding broad position we leave in a pose of a temple very beautiful pose dots in inside socks diagonally into different corners again screwed the tass sent coccyx down behind stenochka and stretched themselves for hands in different directions we sit bend lap checking our heels are under the knee
  • 23:57: joints angle of 90 degrees coccyx down the back Straight and lock over head we stretch hands up shoulders lower it down the main thing here is we feel the heels and little finger, try not to fall on thumbs up on the contrary knees and dents Piglet in the floor here actively work buttock thigh muscles strengthened become strong and toned give attention in hands on
  • 24:29: bridges brought the palm into palm breathe clean deflection of eggs and more attention to the hands of pores de bra to exhalation exhale and continue release the left pull the leg the knee inhaled changed exhale more
  • 25:03: back to top feet in parallel we go to each other in Tilt weight on heels stretched forward to end down and relaxed the lower back and neck hangs head hangs like rope soften knees
  • 25:34: untwisting rise round backs head the last and turn left stop along the rug right patch outside sprained with feet carpet picked up a tassle coccyx looks down and stretched themselves for arms sit in the left knee weight in cushion of left foot strong legs stretch the mat the back is straight and
  • 26:04: attention to the hands of the breath met their right arm on exhalation met left hands are as soft as algae in water come back stretched themselves for hands and dovorachivaem five at once . lift up and we leave weight in anterior knee
  • 26:36: pushed the heel back chateau breathe to try posterior knee fully extend and weight yul forward if you it's better to embroider hence the abutment and a ledge we cut the bar abdominal muscles like like fastening an axon pelvis strap lower take the deflection here nape of the ceiling knees 8 points of the cobra
  • 27:07: vdul and on his stomach remained hands forward we represent that we swim by yourself We prepare the beloved sea right hand left exhalation swim forward to the breath relaxed on expiration left hand the right leg will stretch
  • 27:37: to the tips of one's fingers the breath relaxed and continue exhaling breath down another exhalation is not high lift literally above the floor foot spreads over the floor the most important thing here stretch in length to fingertips and below below below
  • 28:07: below exhalation breathe in a breath maximum traction imagine that you are you and your hand took rubber and along the back and and stretch complete and
  • 28:40: at the same time we leave up arms legs the body remained breathing stretch your arms and legs in length and relaxed shook their hips dropped the voltage through any god rolling on back and back we remember
  • 29:12: basic breathing by the Pilates Principle attention to the navel in the stomach in my mind imagining air balloon on breathing in his breath exhalation sniff exhalation keep breathing breathing in and out mouth and on exhalation you
  • 29:42: as if blowing on a candle contracting the abdominal muscles I am always in such cases I say put your 100-year-old anniversary cake one hundred candles that you need spread out one's breath so that you can one hundred candles blow out one at a time so we blow blow blow blowing blow blow blowing to finish till the end through to the end Only then do breathing in and again blowing other two blows collecting the whole center inside inside inside
  • 30:12: inside by inhaling belly relaxes and then the candles and again to fasten mentally this is the main rule that should assimilate your abdominal muscles and constantly you wash
  • 30:43: dishes your belly on exhalation is reduced so that we did not do when we exhale we are accustomed yourself to choose the center pull to our muscles held our internal bodies like a corset we were healthy and beautiful and add slightly strengthen look at us rise we press the lower back to floor and hands do active movement as
  • 31:14: like splashing on the water strong hands in a row will give a contract in a row and in this position we we will do 4 breaths inhale exhale inhale exhalation slow four times simultaneously with hands grouped together loin on the floor go 4 relax
  • 31:50: slow breath slow exhalation and more one approach also prepared spring and breathe in a breath slow exhalation on expiration is reduced abdominal muscles nick and the fourth time
  • 32:25: relaxed legs down your arms behind your head and Eugene pulled stretched twist the pelvis lower back try not to sag excessively if you have a big deflection to lumbar you know that he does not gives you completely cuddle you can a little bit of knees with bend and press lower back well continue
  • 32:57: work with our center the same breathing make a full recovery feet to themselves along the body inhale exhalation navel inward and starting from the head we go to the full sitting position stretching out crown up here take a breath navel inward and rounded we put on the floor first sacrum sweat
  • 33:27: lower back then blades and continuously take a breath slow exhalation of the foot in himself in extreme inhaling and exhaling socks for yourself by complete round off rounding round off rounding light version heel stop in the floor knees are attached choose any accessible breath and exhale
  • 33:58: always press waist rug if you are hard to help with your hands stick to hips feel strong center more and rounded up vertebrae behind vertebra fall down try to do it
  • 34:29: soft oh and rounded off gave out even if not it turns out you are doing bent legs sho we're leaving now
  • 35:04: up we stay at the top and on inspiration stretching out in fold forward and up and away round back back back foot at yourself and the vertebra for we lower the vertebrae on the rug and do breath to exhale yourself up up upward on inspiration stretched forward with
  • 35:36: exhalation as if pulled you by the waist back we are rounded up and stack spine on the mat head last more once stops at yourself on inhale into the exhalation bend round back good right leg
  • 36:06: abutment in the hands behind the head on the barrel and well stretched and must be very nice pelvis forward knee up and the other side also pushed away from legs rolled over to Both pelvic side ossicles anterior knee up slow breath slow exhalation axon can still pelvis forward twist
  • 36:37: come back clasp your knees start skating is good from a sitting position
  • 37:07: gently down the feet to the width of the hand along the palm up and shoulder bridge on exhalation pressing loin to the floor we twist the pelvis exit the half bridge here are the knees parallel buttocks collected and shoulders relaxed inhaled and exhaled from the blades rounding off omit first center of the back then
  • 37:37: lower back then tass breath vertebrae behind vertebra and once again we remain upstairs
  • 38:09: feel strong stop taking the castle we reduce the blades and dragging the lock down between the legs of the tass at the top breathe if you have not yet It turns out that Castle you take your belt only so that your palms looked up and thumbs were out and in this position make a castle with
  • 38:40: using the belt Shoulders relaxed We lower hands and gently rounds down the knees to your stomach, shake as in a cradle relax your back breathe well and now everything
  • 39:10: we take a belt and with using the belt stretch our legs the right one needs flint in the middle of the foot and up take comfortable stretch the knee cup fully as as if buttoned up up hold the line but only if you have foot straight then on yourself if for now it's hard let it be perpendicular to the floor
  • 39:40: well completely straight from here we take the opposite hand and right hand in straight leg pull up obliquely stop looks behind left shoulder gear feel others muscles and completely elbow slow breath slow exhalation again take the belt with the other hand free to the side and
  • 40:11: now we have sex a bit open the knee before and we open the line foot to the side the knee is elongated here you can regulate go on the most important thing is uncovered so not good on the floor the knee is elongated and relax the inguinal muscles slow breathing slow exhalation the more than the better
  • 40:43: you relax your leg and fix the knee the better it is it will be pulled straight let go of her leg hanging in the air neck check the head relaxed we return accurately you can knee when bend and release foot left up first with both hands
  • 41:15: pulled out the knee heel to the ceiling free leg bent and straight a leg on itself cheese whether the knee joint slow breath time breathes on exhale strengthen the tension do not rush pull up first do not give a knee
  • 41:45: descended I will not accept I have changed differently there is no point bent knee pull no we take the right hand and obliquely right shoulder here small amplitude hard will not work literally lightly over diagonal and hold free hand in side of the pelvis on the floor
  • 42:15: adidas report gudda gudda we take with the other hand the knee was pulled out be sure to be direct leg like a fan open to the side at their address and attention to the right buttock and more on yourself activate
  • 42:45: over the shoulder on branch the other hand yes it hand slow exhale remember a little about knee return two legs up
  • 43:15: also in the middle feet and so not completely pulled out knees if not yet we get to stay in this position and strive to reach knees if straight straight legs on yourself slow breath slow exhalation and hold moze loosen your neck still held on to their knees
  • 43:52: bend we remove the belt and we leave the pose inverted wand funny pose but she very useful and how we here we go we undertake by the toes hands outside first pull up how much is obtained Your knees can be you I do not hold out till the end nothing wrong
  • 44:22: from here we encircle by kneeling with two parties and within take the middle Everyone imagined the foot spider himself overturned can not back roll over here picture it's knees in hand inside clasp knees and now hands you are lightly pressed to the feet strive axon slightly no more exit knees and heels look at the ceiling still upside down
  • 44:52: up your feet to closer let's rush our hands lower your knees down relaxed tasses can to swing in each knee angle 90 degrees remained in this position breathe try our knees before to uncover feet in place here parallel about
  • 45:26: is disclosed hip joints works back from here we can collect stops together take hands on top and pull up such a master feet and relaxed again take up the
  • 46:02: toes on one's toes for the hooks were hooked and up we lower our legs downwards breathe full breath belly in debt breath thorax is breathing again belly
  • 46:34: inhaling and exhaling as if everyone storage tank filled with air gradually up up up up to the throat and exhalation do not hurry breathe out the air is very slow as if inflatable mattress from it they pulled out the valve pressed on him and The air does not come out
  • 47:04: immediately and gradually a little bit for a little bit here too sensation with the lungs reduce cutting we shorten to the end and breathing again the whole body is relaxed another breathing cycle and we pull out the left
  • 47:34: right foot step on the left hip right hand to the side the left one is taken for the knee obliquely and exhaling gently twist crosswise loosen the lower back We covered the dust with a neck eyes without mind completely relax vertebrate come back and
  • 48:11: changed to the vicinity stepped on the hip inhale exhalation and relaxed a year hip muscles closed your eyes enjoyable relaxation around body come back post and arm rest
  • 48:44: along the body slow circles with the right foot in exhalation side exhalation side there is no the voltage is completely relaxed tass weakened leg comfortable pace rotate release leg feel like hips relax here too
  • 49:15: already breathe through your mouth do not blow simply breathe out and air flows through relaxed and lips change your foot do in its comfortable pace the most important thing relax thigh
  • 49:46: relax your neck and hands or open a little bit hands aside send stop too relax here is not try to do it beautiful strive to do this pleasantly relaxed OK
  • 50:19: pulled their knees to yourself and opened your hands slightly Pressed once label inguinal muscles are hid the right tassel pull the leg tighten as cute we are dragging ourselves along with the crowd right and left hand fix the left knee fellows changed
  • 50:50: slow breath slow exhalation times On the floor we return we collect knees and rocked threw stresses releasing flies pull out we go to shavasana wiggled hands and feet
  • 51:21: made slow turning your head in one side was closed eyes relaxed neck then do you roll head to another the party was released and returned to the back of the head closed mode eyes and consciously breathe that meaning consciously we feel like air
  • 51:51: fills the lungs and exhalation comes out we feel this movement air inside feel the body of each part of the body and not fly away to nowhere in thoughts as soon as you felt that you began to think about something plan your tomorrow or something else at once concentration on breathing and sensation if it does not work out switch try yourself count it on five breaths count on 8
  • 52:22: exhale slowly Slowly we do breathe in, let's Let's try together I I read you a breath belly 1 two three four five and slow exhalation eight seven six five four three two one again breathes again
  • 52:52: two three 4 5 exhale eight seven six five four three two one is not necessary adhere to this pace you can breathe its comfortable for you still allow fully relax turn attention to
  • 53:29: brushes relax your fingers on hands and feet relax your fingers on foot imagine yourself in his most beloved a place where you are very like to be where you know exactly what you can relax and you will be fine and calmly mentally draw this picture picture what surrounds you started you lie and continue enjoy
  • 53:59: relaxation slow breath very slow exhalation and with each exhalation we we release all unnecessary voltage if remained in the body and how as if in water dissolve her throat relaxed root language is relaxed and air free passes through the throat each cell
  • 54:33: relaxed freely and natural breath stay shavasana another 5-10 minutes since you want me with you, say goodbye and wait you on the following before the meeting