Самаконасана. Поперечный шпагат. Splits. Tutorial.

Самаконасана. Поперечный шпагат. Splits. Tutorial.


Namaskar friends
I present to you my new lesson which devoted to transverse twine
sit exactly like back in the spirit reach up for the right
look and exhale lower the palms of the chest inhale again stretching up stretching
whole body and exhale lower in the rain and on the chest they lowered their hands to their knees
spread your legs and get up we go to to the beginning of the mat we take the pose of tadasan
about the rocks on a breath we raise our hands looking up while caving in the thoracic region
as you exhale lower the sire slope as if we she is relaxed head back and neck
inhale stretch look forward exhale step right foot back left knee
bent knee does not go out of line put your sock gently swing
left hand on your left knee and turn side right right foot on the heels we
gently swaying while tass to the rug and turn left again and then
through wide leg position turn the other way right
foot in front of the palms near the foot turn your foot on the heels
and sway stretches ace again turn the side of the right foot close
left thigh straightening legs and turn the rita track under it us
on feet parallel to each other rise unfold heels friend
on each other socks apart bend your legs in on your knees while inhaling raise your hands up
connect palms many strong active our hips
parallel to the mat the abdomen tightens the muscles of the perineum
tightened straightened close stop and lower your hands and slowly slide down
fingers look inside just above the knees from the tailbone to the crown of the back, straight and with
straight back we try to go down lower touch palms floor
sway a little if possible lower your head below you can also
grab yourself by the ankles with your hands try to keep the feet and head on
one line with a breath rise up and sit down again bending your knees
start twisting turn then right then left hips parallel to the floor
we push off alternately left palm straighten left hand look
right then push right palm from the foot and look the opposite
feel how tass works hips and our spine work
lumbar thoracic on inhale we rise on exhalation we do
twist we straighten we straighten our legs again
close the feet parallel to each other and crawl down hands on ankles head
looking down weave hands behind his back and we fasten the clasp of hands to the floor then
we open our hands lower our palms bring stupas together and sit down neatly
sit on the buttocks bring the feet together and start swaying like a pendulum
posture of baddha to konasana we feel like our hips work
warmed up by the femoral knee joints
and now we straightened up and rocked at the same time knees like wings
butterflies press our palms kneel and gently stretch as you exhale
go forward shallow so that our tummy with the top and straightened again
palms shook his knees and now left hand tilt to the left
left foot then the other side right right palm
push on your right knee open your wires over the femur
straighten up again, raise your knees bring together ah squat then
I stand and spread my legs start lunges bend right bend
right foot left straight drink swing like a spring and now lunge
left side bent right direct drinks sway feel
how does tass go right again push right palm on
the possibility of the inside right knee if it turns deep
then wanted a put hand left hand so we put on the left foot gently pass
to the left side and push off the left hand from the left knee the right hand is standing
near the right leg and if it turns out slide your right hand closer to the ankle
to the foot and go deeper stretch to the center and a little side straight
on feel how deep open
hip joints and then gently we straighten and sit legs apart
wide little hands swaying
help us go back put your hands behind your back if your back is not
if the back is very rounded then shake our legs bringing them together again in a pack
mind jumps spread your legs and start legs crawl
helped support ourselves with our hands swinging workshop mula bandha
tighten the muscles of the perineum pull task floor and again swung back to the village you can
bring your legs a little closer and start again swinging forward with the palm of your hand
stretch your stomach to the floor mat then enter back and open your hands
chest tightly bring legs together and I begin to perform bending compensation
knees up and rocking let knees right and left then again
get up, spread legs again legs apart we make another
trying straining the muscles of the perineum we swing pull task floor maybe u
you already got a little deeper like that I show if you promote operations
who is easier for you to fall on your forearm can put your heels on this
safer for our feet for the knee joints will run even deeper
if it turns out and then again touch go up it already
harder i show option with stops which omitted us themselves they are on the mat
can we do this raise socks raise your hands up if you have
it all worked out stretched out to everyone body and when you feel tired
lower our hands gently bringing together many shake
with your knees we relax move a little forward gently lower
on the rug we knit shavasana and relax our whole body completely
relax and feel like us pleasantly comfortable as everyone relaxes
our body relaxes the mind everything inside Us calms down and harmonizes when we felt that we relaxed
neatly bending the knees we turn on the right side helping
we go out with our hands and sit in comfortable crossed skin straighten your back breathing calmly evenly
open your eyes and thank each other thanks for the practice, thank you for practicing and
corner with me until we meet again on the rugs
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