15 MIN FULL BODY STRENGTH YOGA for ALL LEVELS скачать в хорошем качестве

15 MIN FULL BODY STRENGTH YOGA for ALL LEVELS

This 15-minute full-body strength yoga practice by MonikaByoga (0:03) is designed for all levels to provide a comprehensive workout from head to toe (0:13-0:19). The session focuses on increasing flexibility, strengthening muscles, and decompressing the spine. Here's a breakdown of the practice: Warm-up & Wrist Stretches (0:40-1:50): The practice begins in a tabletop position, focusing on circular movements of the upper body to strengthen and stretch wrists and forearms, preparing for downward dog poses. Balance & Spinal Warm-up (1:56-3:04): Includes balancing exercises with extended limbs and the well-known cat-cow pose to warm up the spine and prepare for more challenging poses. Downward Dog Variations (3:08-7:39): Several variations of downward dog are introduced, including bending knees to warm up legs, lifting individual legs, and twisting the hip for increased flexibility and strength. Child's Pose & Camel Pose (7:40-8:36): A brief relaxation in child's pose is followed by camel pose, focusing on opening the chest and hip area. Twists & Planks (8:40-10:00): Incorporates seated twists to stretch the upper body and a plank pose to engage the core. Leg & Back Stretches (10:01-11:59): Features leg rotations for joint relaxation and stretches targeting the quadriceps and back by holding the foot while lifting the upper body. Cool-down & Relaxation (12:00-15:02): The practice concludes with hip-opening stretches like happy baby pose and butterfly, spinal twists, and gentle joint movements before entering shavasana for final relaxation.