Fly Yoga переходы и связки 5

Hammock yoga is a practice whose intensity can be adjusted to suit your mood and physical condition. This routine will be performed in a "high" hammock position. Stand facing the hammock. Gather the hammock into a band with both hands, shoulder-width apart, and pull it down slightly. The band should hang at hip level, with your feet firmly pressed to the floor. 1) Shake and straighten the hammock. Check that the hammock is not twisted. Stand facing the hammock and find the front edge of the hammock. Lower your left knee into the hammock, reach for the opposite edge of the hammock with your hands, and hold it firmly with your hands. Push off the floor with your right foot, placing your right knee in the hammock next to your left. Sit with your buttocks on your heels (your feet are outside the hammock). Carefully fold the loose hammock fabric inward until it reaches hip level. Kneel upright, reaching for the middle handles with your hands and holding them firmly, arms straight. In this position, lower your pelvis slightly toward your heels, lean your torso forward, push the hammock with your knees, and reach forward with your arms, gently lowering yourself to hip level. Spread your arms slightly wider, gaze forward. Exit: bend your arms, look forward with your elbows, press into the hammock with your knees, and lift your torso upward. If this position is uncomfortable, use the long handles instead of the middle handles. 2) Compensation after arching. Remain in the hammock, sitting with your buttocks on your knees. Use your hands to open the hammock in front of you. Hold the opposite end of the hammock with your hands, stretch the fabric, and lie down in the hammock, but bring your pelvis toward your heels. Remain in this position for 5-7 breaths. 3) Raise your torso upright through a rounded back. Circle your shoulders back. Turn your torso slightly to the side, hold the opposite end of the hammock with your left hand, lie sideways in the hammock, and release your left elbow. Find a long band in front of you. Place your palms together and place them in the hammock loop (thumbs on the outside), and extend your straight arms along your head (as if your head is between your hands). Relax your neck and rest your head on your left shoulder, bringing the soles of your feet together, and bending your toes toward you. Inhale and lean your entire body back. As you exhale, draw your elbows toward each other and pull your knees toward your stomach, aiming to touch your elbows and knees (curling into a ball). As you inhale, lean back again. Repeat the movements dynamically three times. 4) Repeat on the other side (point 3) 5) Remain in the hammock, turn onto your back, release your shins and knees from the hammock, holding onto the edges of the hammock, and stretch your torso to a vertical position. Stretch the hammock behind your back so that it completely covers your shoulders. Cover your shoulders with the hammock (keeping your head and neck free), and lower yourself down through your rounded back (lying down into the hammock). Grasp the edges of the hammock with straight arms, tuck your chin forward, and pull your legs toward your stomach (bundling). Use your arms to pull the hammock down, while pushing your pelvis upward. Place your legs in front of you. Feel the hammock resting on your shoulders. Try to straighten your legs in front of you so that your gaze is directed toward your toes. At the same time, push your pelvis upward. Gradually begin to lower your feet and place them on the floor. Through a rounded back, rise and straighten. Try it and share your impressions in the comments! Happy Flying! Buy a yoga hammock: https://flyyoga.ru/fly-classik_-_gama... Practice hammock yoga at home with a team of professional trainers: https://flyyoga.ru/onlajn-zanyatiya Become a hammock yoga instructor! Take online training https://flyyoga.ru/landing-page-two/l... Online yoga master classes in hammocks: https://flyyoga.ru/grafik_m