15 MINUTE ENERGIZING YOGA FLOW скачать в хорошем качестве

15 MINUTE ENERGIZING YOGA FLOW

This video offers a 15-minute energizing yoga flow (0:04) designed to wake up the body, improve circulation, and set a positive tone for the day. MonikaByoga guides you through a practice that starts with light stretches and warm-ups (0:14) on your back, focusing on the feet, ankles, and spine. The flow then transitions into seated stretches (1:49), including a V-shape leg stretch (1:57) and forward bends to open the chest and stretch the lower back and legs. It then moves into side stretches (3:01) to open the side body. The practice progresses to hands and knees (5:11) for cat-cow poses (5:19) to warm up the spine, followed by a transition into downward dog (6:20) with leg movements. The core of the flow involves a sequence of standing poses (7:07), including chair pose (7:07), various forward bends, and stepping back into plank (7:40) and upward dog (7:54) before returning to downward dog. The video incorporates three-legged dog variations (8:09) and hip-opening twists (10:32). The final segment of the video moves at a faster pace (11:41) through the previously learned sequences. The practice concludes with a standing relaxation pose (14:20) to settle the energy and prepare the body for the day.