Сукшма-вьяяма. Суставная гимнастика йоги.

Сукшма-вьяяма. Суставная гимнастика йоги.


Greetings to you friends! I am very glad to see you all I hope that yoga brings you joy and pleasure and energy it is possible that at some moments you get tired you have something wrong but you do not worry gradually such periods will be less and less though sometimes there comes such a state tiredness when you want to relax let yourself rest try to relax you can practice pranayama on such a day breathing some practice to perform a meditative well, today we have a practice Energy is a very interesting complex that I myself love very much it doesn’t always work out practicing it often, but I will tell you about the detailed practice called Sukshma spicy this is a sanskrit word that came to us from india this practice translated as articular gymnastics yogis here is such a simple transition if in simple words practice energetic even though it seems like it’s just physical gymnastics so many exercises such enough dynamic associated with breathing at the same time this practice she very energized after it you feel such an increase in strength it contributes slimming it’s like a general cleaning of our entire body and mind, it kind of removes toxins from the body and from our consciousness toxins are there too and powerful practice is very useful and you can do it once a week if you have any weight problems before or you just want clean the body then it’s just what you need we there are different options too, and for an hour there are one and a half, we will try to do a short version of this for 30 to 40 minutes and At the same time, it will be very effective. After this practice, in principle, nothing needs to be done. Well, although if you have time, you can do some nice stretching so let’s Immediately begin and begin get up the middle of the rug legs apart sustainable tadasana option it will give guilt come with legs together today we will become more stable, too, tadasana also the whole body is tightened, the kneecaps are tightened shoulders straightened and we will go from top to bottom flexing our neck first head down and start turning right turn on the right shoulder Do it to his left shoulder and draw a circle spiritual side exhale into the other stretch the back of the neck; we feel the upper back and we also feel well on the inhale chin up with an exhalation, let us lower our head down. exhale down inhale up exhale down inhale breathe out once more and spirit right head in the spirit we lower our head to the right on the exhale to the left the shoulders in place 2 right exhale to the left we do not so much try to lower the head a little we stretch it with the right ear the ceiling then the left ear the ceiling feeling like stretching the sides of the neck to exhale inhale exhale inhale exhale back center shoulders in place body in place start turning heads to the left combine this practice with the breath of kapalabhati remember him we already studied him quick short exhalations through the nose with the movement of his head returning to the center is wonderful and now we are starting to draw a head with circles. The spirit has gone up. exhale lower your head down round up exhale semicircle down breathe deep full breathing and the other side is the same about the top exhale below comfortable range of motion back center big fingers are going to cam The practice is called a yogic fist. The whole body is tucked up. This is important during the whole practice. Tightened muscles of the perineum. the stomach is tucked up and we start simultaneously with the exhalations of kapalabhati we do we lower lift shoulders clean energy packs posters pack inhale stretch your hands palm up exhale lower hands and palms down watch eyes behind hands inhale up exhale down look too follows down and one more spirit exhale down OK we stretch our arms forward and begin to rotate with our hands breathing free even knead our hand and wrist one way and the other okay hands like a criss-cross we interlock the fingers of the hands of the lock and inhale the lock turns it upwards on the exhale return back current and exhale direct attention thoracic spine feel the shoulder blades imagine that our hands grow from the very back of the hand stretching good should be ahead you inhale exhale inhale exhale change hands twisted fingers differently and inhale again exhale inhale exhale do not forget that the arms are stretched and the most dorsal extensions are good exhale inhale exhale unravel bows let down our hands if there is tension shake hands side hands hands hang relaxed hands from elbows to hands here everything is in good shape and start spinning by hands assets breathing free knead the assets and composition the other side good hands down the following practice is again collecting fingers thumbs fist and We start the rotation with the hands straight forward, combining the movement with the breath of Kapalabhati. shook off hands getting ready to repeat the other side shook off hands relaxed feel energy breathe freely calmly smoothly now we we draw our hands forward the left hand below the right hand from above we bend our elbows and weave our fingers in a lock and start spinning elbows with hands breathing freely smoothly we direct the attention of the thoracic spine space between the shoulder blades of feeling On the other side well back center and changed hands we perform the same rotation attention between the shoulder blades in the thoracic region the other side only on 1 did they spin off their hands and stand straight inhale up your arms space pulled up directed look also up and exhale arms go down for also are letting in not dead and you breathe again exhale OK now we shall bend our right hand put the back of the hand on ribs on the side choosing to their comfortable position and with the help of left-handed and gently start the left elbow to pull yourself to the left be careful carefully feeling how the right shoulder is stretched well do not overdo it be careful crush shoulder joints Repeat the same with the left hand same task feel the left shoulder and try to relax your hand as much as possible okay back feet parallel to each other the big fingers in the forearm cam parallel to the floor pulled the muscles of the perineum abdomen the alien buttocks and at the same time as exhalation and kapalabhati we perform the scrub of a wheelbarrow with a look we follow hands if dizzy we look forward will be back put the palms of your fingers down the waist legs are also stretched the muscles of the perineum hip joints pushing forward to tighten the belly with the buttock inhale bend not very comfortable deflection on the exhale lower in the tilt of the arm crosswise forearm crown stretch kulam breath inward exhale slope exhale inhale exhale inhale exhale exhale inhale exhale and rise up legs a little closer put your palms in namasta inhale raise your arms up without bending as you exhale parallel mat tailbone back crown forward back smooth inhale up exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale up exhale completely go away tilt your arms to the floor crown top back relaxed inhale and up exhale inhale upward traction exhale slope exhale inhale exhale inhale lowered regained breathing in the slope relaxed your version of the slope perhaps on you so far so terrible inhale, we rise from the round back and shoulders up back put your legs wider pulled up the inner outer thighs and buttocks and the muscles of the perineum inhale glide with the right hand along the right leg the left hand rises the armpits exhale to the left the same Yes stretch the tank spirit look follow the stock did not return center forearm palms interlaced slightly above the elbows and forearm and stretch the floor of the foot parallel to each other on exhale breathe linger down Doc rise unravel arms and legs remains in the same position, turning right stretch out to the right leg lingered inhale and exhale stop remains turned parallel to each other let’s hug center is the same to the left foot on you of the spirit lingered breath exhale we rise to the center perfectly we go down on the palm of your hand, you can put a brick if hard inhale raise up the right hand pelvis in place exhale center inhale left arm exhale center gaze follow hand inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale on the inhale bend the right leg in the knee left on the heels lunge inhale exhale turn left hands can also follow the legs to the right exhale to the left inhale-exhale inhale exhale inhale exhale inhale and exhale on the inhale going to the right and turning completely to the right lower knee inhale rider posture under the palms of your hands can be bricks dug go back straighten the right leg put it on the heel inhale forward exhale on for the same with bricks under the palms inhale exhale inhale exhale you woke up his knee lifted forward and through a wide lunge turn to the alley in the corner and completely I will also show with bricks inhale exhale like that you can inhale exhale inhale exhale up swung forward the right knee raised the junction center straighten legs get up legs a little closer twigs each other socks apart okushte namaste without deflection on inhaling hands up on the exhale sit down elbows push the knees open hip joints breath up exhale inhale exhale inhale exhale exhale spirit exhale sit keep it possible if the heels do not fall then on the socks try to straighten your back tighten the muscles of the crotch we are well raised slope put your ankles on your knees legs just under the fire in your knees and start the rotation knees breathing free even the other side good knees closer to each other sit on the exhale as you inhale get up and push your knees back exhale inhale exhale inhale exhale look in front of the floor OK doing the straightening and now exhale breath kapalabhati beat your heels on the buttocks OK knead foot roll the right leg in a circle as much as possible deep range of motion breathing free even the other side but fine left foot the other side OK legs put a little wider stable getting ready to perform Kapalabhati breathing after which we will perform uddiyana bandhu free your belly 24 breath kapalabhati exhaled a full breath full exhale and getting ready to do full spirit full exhale incline holding the breath after the expiration of the mule bandha tightened the muscles of the perineum of the anal sphincter and pushed ri image live went to her inside comfortable delay relaxed repeat once again breath kapalabhati quick short exhale through the nose diaphragm align your breath full house full exhale full up getting ready full exhalation tilt stop all released tightened the crotch of the mule bandha belly pulled up the ribs of the side you grew up full spirit full exhale palms down and step back strap breath tighten the stomach and tighten the muscles of the perineum gave the dog a snout down if your dog is not yet exactly then give preference to the back under bending legs at the knees inhale plank exhale dog inhale exhale inhale exhale inhale exhale inhale dog snout up knees above the floor of the front surface it includes the buttocks crotch pull up like belly exhale dog snout down inhale dog snout up exhale dog snout down inhale exhale inhale exhale inhale exhale inhale exhale exhale dog snout down stay here we breathe full legal breath drop down on all fours cat pose palm under shoulders knees under the pelvis breath inward tucked up muscles of the crotch tailbone top and up exhale tailbone head down round back come alive pull the chin people inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale and exhale inhale lifting up the right leg look forward up exhale round back pull the knee head inhale exhale exhale inhale exhale lowered right knee inhale left leg head up round back knee head inhale exhale exhale inhale exhale lower knee this is not suitable for heels a little bit of rest indulged in not restoring it with her spirit garden ear up we hope we will be out of analogs legs bent at the knees of the palm go back fingers direct the side of the buttocks to inhale we climbed caught the body is parallel to the floor of the head, either by directing the gaze upwards or by tilting the head back skills we carry the pelvis forward legs on the heels back then by the country and if it is very hard then we sit on our hands we push off if everything is good then the pelvis is raised above the floor breath up exhale back inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale lowered 7 shook hands with brushes shook feet met knees from the floor connected the legs crossed hands armpit lay on the palm lay armpit us bend the right leg at the knee exhale straightening inhale left leg exhale spirit right exhale left exhalation breathing stays steady the rate of movement we increase before feeling such a nice warmth in our thighs OK next movement doctor foot other side right foot goes to the right fia. is it good if not very comfortable then hands can be drawn back inhale exhale leg straightens inhale left leg also goes left exhale center right spirit and then the series and gradually increase the rate of breathing remains smooth great shake kicked right foot bend see the knee hip right so u too will turn a little right the left leg is taut and we going down with your left hand, either put your palm on the floor near your foot or on the nail and begin to exhale wiggle right palm thin right knee revealing the good thigh van to exhale Repeat with the other leg, the right is pulled out with the left palm. We push the left knee. back to the center grab right hand for the right foot for the thumb leaning on not to fill up the left palm we begin to draw circles right foot opened the right thigh and breathing smooth good bed right foot repeat the same with the left foot draw circles open the left thigh lowered the leg shook our feet legs legs brought the back of the legs closer to the floor pulled on their socks stretch your arms up as you exhale down the slope to your feet inhale we sink to the back and raise the legs take them back cool exhale up exhale slope to feet inhale exhale take away the legs in callas massage of the spine breath up exhale slope to feet inhale on the back and exhale posture blog alassana continue inhale exhale slope inhale on your back it’s chaos and inhale exhale inhale exhale inhale exhale inhale you lay on your back spread your arms and legs closed their eyes and felt our whole body begin to relax but we feel like a wave of heat and relaxation rolling on our body and spread over it we feel our whole right hand relaxing from fingertips to shoulder right hand soft relaxed and feel how our left hand relaxes from the fingertips before shoulder our left hand is warm soft relaxed we feel our right relaxing finely fingertips to thigh our right foot is warm gently relaxed feel how our left foot relaxes from fingertips to peter our left foot is warm soft relaxed the muscles of the perineum are relaxed nice belly chest relaxed collarbone neck all of our faces spreads on the mat the whole front surface of the body is warm soft lapine times our buttocks relax our whole spine relaxes from coccyx to neck relax all the muscles of our backs relax the back of the neck relax your head and the top of the head the entire back of our body is warm soft relaxed all our bodies are warm soft and relaxed we will feel peace inside feeling of lightness of transparency feeling of freedom and lack of thoughts Well at no head off because lair at to him at the head Well here you go noticeable and gradually our consciousness again return our body felt our body beautiful healthy strong and flexible feel our mind clear and clean take a full deep breath and a full deep breath back completely turn on the right side and gently without opening the eyes all alone in a comfortable position connection of our palm and we will present our practice our energy our good thoughts and wishes to our near and dear ones let them be happy will be in peace patreone shortness of breath close to the top we once again palm friction eyes closer one more time palm chest let our hands down on our knees don’t open our eyes friends are very glad to have practiced it this occupation with me practice dried self we very important very efficiently this is a very powerful energy practice I recommend it to you tracks can be done for weeks and you don’t recognize yourself because there will be a lot of energy homework because the practice will be dynamic it’s better to take a video of it with it a few poses that you will see under this video practice yoga!