Elena Firsova

Saved 1/25/18 7:48 AM from YOGA remedial gymnastics

Vigorous yoga at any time for all levels of 20 min. | chilelavida - YouTube  See details »

 
Video subtitles:
  • 00:00: all mice hello from us are you my name is Lena, you channel Cyril type and for you today new practice it It is short intensive and all body just as you most requested from you in the comments my instagram and if you are interested in more long practice slower less intensive and etc. look I have been very many videos you there You find for every taste prokticheski so let's begin sit on heels towards the end of his mat close our eyes
  • 00:30: and some get some tune into practice practice will short so we We try the most effectively use the time and so that you felt all their muscles this practice will perfect to make morning start your day if you walk straight Well, cheer up Of course at any time of day can also be it will perform option for beginners so it is suitable for all levels
  • 01:08: crown are drawn up spin smooth tightens the judge on bandha deep breath full exhalation Now gently tilt your head
  • 01:30: back and forth chest and chin back two more times Now to the right ear right shoulder and left tilts head toward all should be not soft and just overtighten make such a small gym
  • 02:01: excellent all-round one moving side three times and Now another breath hands up binded fingers hand palms to the ceiling extend disclose chest inflate
  • 02:33: omit the hands down binded fingers behind and just We will try to stretch if fingers until it is impossible to close behind the back use and Strap is now right palm near you and tilted to the right pulling side
  • 03:01: up again binded fingers only this time change pulling grip palms to the ceiling and Again rundown [laugh] hands behind back traction pull shoulders chest cell in my bank she pulled up to
  • 03:30: Me and now lila the left palm on the floor tilt to the left side raises his hands to floor under the palms shoulders straining immediately
  • 04:00: fingers hands so we activate all the muscles and your wrist will protected and let's inspiratory rise up look up sag back on exhale and rounded deflection of a small breath exhale rounded its rhythm more times three four
  • 04:42: excellent finishes and Now go up the hill to shvanasany not We shall build up slowly pose fingers divorced fan up against the main way thumb and forefinger
  • 05:00: sex shoulders disclose neck relaxes heels They tend to the floor patella mule pulled the Jew on the bank active pull back breathe [laugh]
  • 05:33: in the next breath rolls in bar breath leaving back exhale breath exhale and inhale once more and in the next breath inhale the right leg go ahead established in between palms knee Left on the floor straighten chest
  • 06:00: can be twisted fingers behind her back we breathe tightens Bank and the pubic bone to myself shoulders down on every breath straighten the chest cell breathing ribs next breath leaving first in bar do here inhale and exhale from
  • 06:32: hill to three shvanasanu once again planochka inhale exhale strap even exhaling breath back time next breath left forth between the leg straighten palms chest again possible twist fingers
  • 07:00: Only change is already grip and pulling exhale form We do stay here breath and the next exhale Adho Mukha shvanasanu
  • 07:31: now add Chaturanga optional beginners can leave to remain in the bar or do Chaturanga with your knees on the floor inhale chaturanga exhale ud ha Mukasheva we inhale it reaches back to exhale again strap inhale exhale chaturanga dog muzzle up breath dog muzzle
  • 08:01: down and exhale once more and back on the breath right foot between the hands beginners can leave the left knee on the ground continue We are keeping on weight you can re-perepast fingers and hands for back and stretch out breathe
  • 08:39: exhale stay in bar or Chaturanga already take your pick breath dog muzzle up exhale dog muzzle down 3 again Chaturanga breath blank exhale chaturanga breath urdhva
  • 09:02: mukha shvanasanu exhale by Khomukha again [music] 3 times next breath left front leg can be
  • 09:30: put the right knee on the floor or have keep on weight binded fingers Do not forget me capture breathe hands on the floor in the bar if we want to breathe Chaturanga divide here
  • 10:03: Khomukha and by breathe Khomukha We relax here [laugh] not in the next breath right leg again forth between hands knee on the floor for
  • 10:30: beginners continuing to weight by building a good posture and hands are now forward breathe back here smoothly and shoulders Retraction from the ears once more on the breath exhale, hands on the floor Gone right leg it is possible to back
  • 11:00: leave for a visa to more going do chaturanga omit leg ardha mukha shvanasanu and from hill to shvanasanu Breathe in breathe out and now the left leg We build forward position 90 degrees in the foot are ahead hand pull forward for beginners I remind knee can be left on floor breathe
  • 11:45: hands on the floor who wants in the rand on one leg ardha in flour and from Khomukha
  • 12:09: Now look between Hand makes a jump forward and sit down pull leg then go into here about us if you are a beginner you can bend your knees and to do so in lite inspiratory rise exhale descend
  • 12:32: More blizzard something inhale himself exhale descend when the climb is not to allow your legs collapsed and tighten up the thigh inwards two more times [music]
  • 13:01: Hold for top We breathe push pelvis forward and upward lowers his hands up breath and leave a question something we have it on it is possible to exhale done carefully step by step several cycles breathing buttocks can also pulled out from under
  • 13:30: themselves to feel ischial bone three cycles of breathing yet Now climb all legs and bend of posture will become to go back to do
  • 14:00: breath here and then tass Gone ago and much as possible push it pulling all banks in yourself and keep yourself aloft let Breathe in breathe out exhale breath
  • 14:35: once more here be late for can continue leg raise for starts to fall Inhale and We climb on the floor again, for some reason, we she inhale and exhale down
  • 15:04: We relax breathe
  • 15:34: great climb Bend the right leg pyatochku aim to himself beginners are here especially if yet there is no flexibility in the joints and muscles more continue and leave completely on his back and in this way a good stretch quadriceps breathe at this aim the lower back to the floor pubic cat tightens itself and knees together
  • 16:00: try not to raise much if you were sitting Keep those spinochku flat crown direct ceiling and relax
  • 16:35: who was the rise on the floor are now the same right foot set near is all together uydom in skrutochku doing breath left hand up on the exhale left arm around right knee leaving ago who is more advanced one can imagine the elbow help is not important collapses ago pulling in ceiling breathe left
  • 17:00: foot is also actively We return to center and take all of the great toe of the right foot leg pull if on the finger has not got you can take knee and stand up
  • 17:32: sit like this way who already flexibility allows We keep pulling back breathe and now all together gently lowered onto back let go of her hand and power press here live in
  • 18:00: a guide navel loin try pull yourself breasts to the leg and breathe both fine now feet together, you can 45 degrees left to beginners palms under put under buttock and breathe
  • 18:32: climb wonderful Now Bend the other leg stay left sitting or maintenance ago completely on the floor relax
  • 19:29: rise up
  • 19:31: Now sit down We go in twist Inhale right hand cling left knee breathe
  • 20:20: return pull the left leg for high finger undertake or under knee breathe back try straighten here
  • 20:45: immediate withdrawal back down the leg to myself Keep the leg keep pressure breathing
  • 21:10: Now you can with both feet together and keep let it last power Asana and relax omit the role of legs hands on the floor doing
  • 21:32: deep breath full exhalation relax the person Relax arms relax the feet omit bandha
  • 22:02: relax the whole body We feel how the body spreads on the floor leave clamps he calms down
  • 23:10: Now do deep breath full exhalation slowly pull up to his knees deal small rolls and you can get up and
  • 23:32: sit thank you so much for that practice with me, I I hope you liked this a little practice I hope was the perfect combination such as a power a relaxing and myself and see you very soon on bridges subscribe to my instagram and a channel leave shook his comments if you liked videos share their in social networks beginning