30 MIN MORNING YOGA FLOW скачать в хорошем качестве

30 MIN MORNING YOGA FLOW

his 30-minute morning yoga flow video by MonikaByoga is designed to help you feel relaxed, open your chest and heart, and increase hip mobility for overall well-being (0:05-0:16). The routine gently awakens and rejuvenates every muscle, leaving you feeling balanced and energized for the day ahead (0:05-0:16). Here's a breakdown of the flow: Warm-up and Seated Stretches (0:37-5:33): The video starts with easy seated cross-legged positions, focusing on neck rolls (1:45), side bends (2:07), and upper body circles (3:25) to release tension and improve flexibility. Tabletop and Core Work (5:36-11:40): Transitions into a tabletop position for cat-cow stretches (6:26) to articulate the spine, followed by dynamic arm and leg extensions (7:32) to engage the core. The sequence also includes hip openers (8:41) and a long spinal position (9:31) for deep stretching. Standing and Flow Sequences (11:40-21:30): Introduces the first downward dog (11:40) with pedaling and leg lifts. The flow incorporates standing poses like plank (12:47), side plank (12:57), cobra pose (15:10), warrior II (16:04), and chair pose with twists (20:59), aiming to build strength and improve balance. Hip Openers and Cool-down (22:02-30:09): Features the pigeon pose (22:02) and variations to deeply open the hips. The practice concludes with malasana (squat pose) (24:45), butterfly pose (25:35), supine twists (27:09), happy baby (29:16), and a bridge pose (29:34) to further release tension and prepare for final relaxation. Savasana (30:37-31:06): The video ends with a relaxing savasana, allowing you to settle in and let the practice sink in, promoting deep relaxation and nervous system regulation (29:58).