Valentina Platonova

Saved 9/15/18 2:57 PM to yoga

Yoga in a bed | the Evening complex \"Sweet Dream\" | Yoga for beginners  See details »

 
Video subtitles:
  • 00:00: hello everyone with you Katerina Buida today I will show you how to relax after a day's work or just heavy busy day like relax so so that sleep is sweet easy and peaceful to the next the morning you felt a rush of vivacity and energy for everything the next day let's get started put for
  • 00:30: the greatest convenience I was taken under the small pillow we find sciatic bones we sit down on their knees to the sides cross-legs relax your feet pens palm on the knees stretch your crown up straighten the shoulders
  • 01:02: but now let's focus on our center he is a little bit below the navel at all slightly to to take off The tension we need start with a breath put one palm on the tummy of another gaga well, spread the cage
  • 01:32: Shoulders share crown up find sciatic ossicles let's do it all of a sudden blow your tummy in a breath through the nose exhaling through mouth tighten the navel to spine thoracic the cell does not move families three more times suddenly and were still breathing in and out
  • 02:04: took everything with a crown up and one more time inhale and exhale knobs open the side and lowered his palms to knees circular motions shoulders 1 round back for a long time
  • 02:34: in a hurry shields and the same four movements forward slowly smoothly through good circle two feelings like disclosed Shoulder joints 34 I remove the voltage from Shoulder and Neck Pens stand now we will remove voltage with medium
  • 03:05: parts of the back stretched rose gently and smoothly stretch out after bundle breathe calmly smoothly return and the other side too the most you can do a few breaths also used abdominal breathing and inflate the tummy and
  • 03:35: exhale blow off more one breath and one stretch out your hand intime and you return the pen to so hands take the female suddenly tighten castle to itself kinds pushing the chest cell backwards a palms pull forward ears aspire be between the shoulders shoulders
  • 04:05: stretch a little more thoracic cage eyes the palms of Poland feel how is exempt from stress in the thoracic department of the spine back of the cirque excellent fingers to shoulders handles to the sides and Now the opposite hand palm dropping colleagues
  • 04:35: the dish is smooth comes up for himself and try to see bed and another countries shoulders are omitted down let's do three breaths of deep and three exhale inhale and exhale pale breath and exhalation another breath also pick up
  • 05:11: exhalation excellent and won packs of color behind deep breathing plate deep breath look and exhale smoothly and twist suddenly inflated belly and expiration is drawn to spine and more breath in and out again
  • 05:47: personally we translate the pen forward try breathe out with such sound a little bit liberation freedom now after twisting hope you felt freedom in the lower back ease of lumbar department of the spine now we are pens strive forward sciatic bones and
  • 06:17: I'm fit to stay on cushion but we are neat fall on the elbows and stretching the lower back we are even stronger crown and slightly swing The shoulders and the country cost releasing the lower back and all back year voltage try to keep back exactly and if u you do not work You can not go down on your elbows and keep
  • 06:48: this situation and move gently and calmly such an undulating movement let's try together with breathing duck exhale inhale exhale more and rights of dense and friend is fine if
  • 07:19: I have an opportunity cam on the cam and We omit if such a opportunities not from we hang on elbows if difficult elbows bundles are bred in parties and hold on to it position of the attack you you can move like this to find some zones tense and lightly move in order to stretch out muscles and give muscles
  • 07:50: rest is such light stretching breathing calm and at the very end you can descend by elongated position 4 inhale 4 breath out through the nose and through the mouth and even inhale exhale breathing again
  • 08:23: were also and smoothly return excellent goals cut legs together if you hurt sit in a lotus position if you strongly clamped and joint or at you what that trauma is not present
  • 08:54: the opportunity to sit in such a pose you can sit just pulling The legs of sepia are like this way if kolenochki not allow you all these lights on the heels of the price you put yourself cushion is here between the hips game need and calf muscles you sit here thus the game do everything the same the twist and
  • 09:24: the same inclined training and come back go now the following an exercise try to do today according to plan unobtrusively because what is now our goal to relax release tension in the muscles and get strong and sweet sleep
  • 09:55: we fall already run cover by oneself many and you raise a brow all in a box take a deep breath through the nose deep exhalation through we lower the mouth gently Stop
  • 10:28: it's a bucket the opposite grabbing knee and gaze rush for the finger and take lightly twist feel how the hip is stretched out how to relax with tile lumbar department at the expense of twisting deep through the nose exhaling through mouth
  • 10:59: inhale through the nose through the mouth two more times inhale through the nose and Departure you four times and carefully return hundred leagues stacked wash
  • 11:29: pull up to myself spoon of the hand pull up by hand foot to yourself and keep it I'm straining the situation head of the lower back then left the bed is cramped all over account of the muscles of the press inhale deeply and deep exhalation let's drop our head on beds and stretch out like you can breathe more and
  • 12:02: exhalation and another breath through us and you through carefully pull up anichkov himself words and but you need all the same with the other leg pull up imagine my leg do inhale exhalation twisting
  • 12:37: turn off the tass for mud the opposite try to avoid keep one's shoulders omitted when here we stretch out our gaze by the fingers of your hand, inhale and smooth exhale you can also close one's eyes inhale and exhale and you
  • 13:10: my house go back to the foot code you you could though xiii hands grip grief keep it position we try to open a fever hold on press the air in a good and a good exhalation neatly smooth
  • 13:42: we put God on the shelf length of the restaurant a few breaths and exhalations of the shoulders breathe in and out all of a sudden and floating spoon attract the wolf to yourself and do not lower it
  • 14:13: If you lose years feet yourself suddenly good and good open knee bends connect the feet we put the palms on inside hips stretch crown in one the side of the bed is about packs thick morning try to small of the back
  • 14:43: fell exactly on bed and in it position breathing abdominal abdomen breathing up to 4 counts breathing 1 2 3 4 1 2 3 4 smooth breath 1 2 3 4 and you are up to 23 h breathing in through your nose 234
  • 15:19: exhale through the mouth is called khan two three four breathing again I would have done so and one more time together with me cape because of this skin is not us open the legs slightly
  • 15:50: wider than glue feel how forward to all sank to the bed thunderstorm hip joints uncovered rather Feet unfolding the palm of your hand up the book stretch the crown and coccyx gave all body length individuals
  • 16:20: in this position keep breathing live just watch for breathing the more breathing in and out better with each breath from every exhalation you exempt from stresses study relaxes the mill disclosed
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