This class strengthens your back muscles and opens your heart. Starting with a warm-up, the intensity of the asanas is gradually increased towards deeper stretches. Step by step and with a pleasant flow, the posture goes from the inside out, giving more freedom to the body and mind. The extensions are also energetic postures.
Hello, my name is Marieke Kristeman, today we are going to do a practice of backward back movements, to strengthen the back muscles, that you will discover this practice by doing it and enjoy it and have a great time
Let's get on all fours, with our hands just below the shoulders, knees below the hips, and we're going to bring our weight, a little bit forward, you're going to feel your dolls and backwards
Forward, and backward
Forward and backward
Now, let's go to go up at "adho mukha svanasana, lengthen your spine well, relax
shoulders and lengthen well the whole spine, upwards, backwards
Activate your legs, inner leg, towards each other and carrying your hip upwards and your coccyx backwards, relax, hold
Now let's go forward, we're going to go to plank, hold the plank, five seconds
One, two, three, four and five
Again, backwards, hold, relax your shoulders, lengthen the spine well, lengthens the legs well, up and back, and again, forward, plank
One, two, three, four, five
And again, down, but upside down, hold, ??????????????? relax
Leads, pulls the abdomen back and lengthens the spine, activate your legs, and back on all fours, we go to move our back, first a little bit to the sides, swaying and now, let's inhale, opening our chest, exhaling again, we're going to open, we're going to round up the back
Let's do three: open your chest exhaling, from the coccyx, downward, round the back, take the coccyx up, drop your abdomen, open your chest, look up
Once again, tailbone down, round, there you hold, push the hands down and raise the shoulders a little bit, look now to the navel, and now again, towards the dog, upside down
Hold
Inhale, right leg in the air, stretch well
and with the next exhalation we're going to take it outside of our hand right, your left knee on the ground and lengthen your instep, your right knee on the ground, your leg is in line with the gluteus, internal turn of your leg, lengthen well
Now, inhale, first open your chest and with the exhalation, forward, we're going to carry our elbows on the ground, you can turn and lengthen the back leg, a little bit more, with the exhalation, bring your abdomen towards your sacrum and relax all your right hip
We are now opening the hips, the right hip and the left hip, lengthen the leg well and now, the left leg, also let the muscles to soften with each exhalation, the muscle surrenders
Hold one more breath
Now, flex your back fingers, put your hands on the floor, up and with a big circle, back again, towards the back, towards downward facing dog
Again, lengthen your legs, lengthen your spine, relax your shoulders, connect your legs
with your breath, relax your neck and again with the inhalation, left in the air, with the exhalation out of your hand left, bring your right knee on the ground, lengthen your instep, internal twist of the thigh, of the back leg, maintaining the two iliac crests at one line
Now the foot, toes well on the ground, inhale first, to lengthen the spine by opening your chest and with the next exhalation, we're going to bring the elbows in, on the ground, hip opening again
Relax
With each exhalation, you're going to go a little deeper, let that the muscle with the exhalation relaxes and you can go a little bit more creating a little bit of space in this whole part, which is the center of the hip
of your body
Hold, relax, one more breath, relax the shoulders
And now, the hands on the ground, flex the back fingers, your leg lifting the knee, your leg backwards, back towards downward facing dog, we are first of all, opening the hip
Hold, inhale, right leg in the air and with the exhalation forward, we go again to put the leg in line, internal turn of the leg, lengthen well the leg internal as well, lengthening of the big toe and now the knee can be left out a little bit, first of all on the fingertips
Exhale, the abdomen towards the sacrum, from there inhaling, lifting, elevating, lengthening the spine, open your chest
Strength in the legs, put your feet on the floor, activate your legs, hold
Now, with the next inhalation, hands upward, lengthens well, keep, relax the shoulders, the gaze soft, and with the next exhalation, hands on the ground again and we're going to go forward
Again, elbows on the ground, relax
Watch again, where you feel the tension in the hips
and with the inhalation, and bring your attention to your breath there, and with the exhalation you're going to notice that maybe you can create a little bit more space, go a little bit more a little bit more down, relaxes the shoulders, leave your groin down, relax
Continue with your breath, with the breath that you are opening and you get the job done
Now with the inhalation again, hands on the floor, flex the back fingers, lift the knee, let's go back again
towards the downward facing dog, hold
Lengthen your legs well, lengthen your spine well, one more breath, connect with you
And with the next inhalation, again carrying the left leg forward, the leg from behind, twist internal rotation, lengthening well, activating, let's go to push both feet on the ground, activating both legs, first on the fingertips, exhales, carries your pubis forward, inhale, lengthen your spine, open your chest relaxed shoulders and with the next inhalation, hands upward, hold
Breathe with each lengthening inhalation, exhaling, keep the height
One more breath
We exhale, hands down, on the floor, flex the fingers back again and with the inhalation lengthening again backwards, downward facing dog, relax
Lengthen your spine well, thighs upward, backward coccyx, backward
We inhale, shoulders on top of the hands, exhale, firm your abdomen, again let's count
Let's take our knees on the ground and we're going down
Mouth down let's turn the inner thighs, internal rotation of the legs, lengthen the feet well, hands forward
With the exhalation, bring your pubis toward the floor, lengthen your spine well, activate your legs, push your insteps on the ground, the knees are lifted off the ground
With the next inhalation from the pelvis, with the inhalation, lengthening your spine, opening your chest, lifting your hands and your feet, keep breathing and if you can carry your feet towards each other, activating the inner leg
If that costs you, you can open, if not hold
Exhale, relax
One more breath, that's two the supinations, the extensions of the baby, but they're very intense, then I relax for a moment, after each posture
Again, we're going to do the same posture, with the exhalation and bring your pubis
downward, elongate your spine, activate your legs, with the inhalation from pelvis, inhale, lengthen your spine, open your chest, relax your shoulders, hold
Keep breathing, soft gaze and if you want now again take your feet together, keep
We exhale going down, relaxes
And now, let's bring our hands to the level of our shoulders, internal rotation of the legs again, with exhalation, bringing your pubis down, lengthen your spine, it is always important to lengthen the spine well first, before going towards a backward flexion, then, with the exhalation we lengthen, we activate legs, relax your shoulders and with the inhalation lengthen your back, open your chest
Breathe, keep breathing
Inhale, open chest, lift the legs a little bit more if you can, hold, relaxing, the soft look, we exhale
we exhale
And let's take our hands backward, we intertwine, lengthening our arms, opening our shoulders and again internal rotation of the legs
We exhale
With the exhalation, pubis down, activate the legs, with the inhalation, we are going to lengthen the spine by opening your chest, lifting up also your legs
Lengthen well
Exhaling, relaxes
Just a moment, the hands on the ground
Now let's go for a moment into child's pose, balasana
Forehead on the floor, connect with the sensations in your body, connect with you, empty your mind, simply watch your breath
And let's go forward again, upside down
Let's put our hands, now forward, again the same thing, inside turn to open, here the hip
Try to keep the buttocks relaxed, so as not to crack your back either
Now the hands, open the fingers, with the exhalation first of all and bring your pubis down, lengthen your spine, let's take the hands forward, with the inhalation from the pelvis, we inhale stretching the spine, opening your chest, cobra, activate feet, on the ground, hold
Maintain, if you can bring the heels together and if not if you have to open by that maybe it bothers you in the back, open, hold, exhale going down
Relaxing
Let's bring the hands a little bit closer, again we're going to turn the legs inward, exhale, bring the pubis down, lengthen the spine, activate the legs, again, hands forward, downward, we inhale opening if you can lengthen well, if you have to bend your elbows a little bit, that's fine too
Inhale, open chest, hold, relax your gaze, your face, breathe, buttocks are relaxed, is leg activation, we exhale, relax
Hands back for a moment, let's go to relax the lumbar in the child's posture, one moment alone, one breath, inhale, exhaling, let fall your hip toward your heels
Relax shoulders
And again, forward
Let's keep going, now we are going to go to the upside down dog position, we are going to put the hands just under our shoulders, internal rotation of the legs, the insteps and feet firmly on the ground, the knees are rising, now with the next exhalation, bring your pubis down and with the inhalation, let's go up, open your chest, hold, set your gaze forward, if you're opening more, you can go looking up, but only if your chest allows it, otherwise keep your gaze forward, firm, hands on the ground, raise shoulders, hold
And again we exhale, relax a moment
Let's go to flex the knees, with the hands we are going to take the part external part of your feet, see how far you go, maybe you have to open up a little bit, but if you can keep your knees parallel, open the shoulders and here it's the same, with the exhalation first we're going to lengthen the spine, we're going to carry the pubis down and now activation of the legs which makes us let's go up our chest upward
We exhale first, with the inhalation lengthen the feet upward, the more he can go up, the more the chest opens, activates the internal leg, gaze gently, hold keep breathing, hold
Hands on the ground again, just a moment, backwards, relaxes
Relax your lumbar, relax your shoulders, your neck, face, the look
Again inward, towards you, we are opening our chest wide, many emotions may come, but just watch them, it's all right
Now with the next inhalation, again forward, we exhale
We are going to do the posture one more time, we are going to turn the leg internal, catching the feet, exhaling, bringing the pubis down, opens the shoulders and in the activation of the legs upward, the chest also opens, we exhale, the buttocks are relaxed, it's activation legs, up, open your chest, hold
Hold the soft look, internal leg activation, we exhale
Again, relaxes
One more breath, relax your forehead if you want on the floor, calming the mind, we inhale
Let's go now towards the position of "ustrasana", is the camel, is a posture also backwards
Let's go to lengthen the feet and the movement is the same, with the exhalation, you're going to bring the pubis forward, activating the foot on the floor, with the inhalation lengthen your spine, open your chest, shoulders back with the exhalation the pubis and hip forward, lengthening the spine and we're going to carry weight to our feet, now we inhale by opening the chest, if the chest is parallel with the ground, we are going to carry the hands towards the heels
Now you can still look ahead, if you notice that you have pain in the neck, do not let your head fall backwards, if you are well, with inhalation you open, drops your neck back, hold, inhaling, lengthening, exhaling deeper
To return, push your feet on the ground, keep in shape, immediately we're going to bow on our hip, we relax
Relax again your lumbar, relax the forehead
To come back it is important the neck, how we are going to come back and in coming back we are going to keep in shape, we're going to do it one more time, watching how we come back with the neck, not to stress the neck too much
Now, again, internal activation of the legs, towards each other, activates the leg as well
external, the buttock is relaxed, with the exhalation forward, with the inhalation, lengthen your spine, make space between the vertebrae, shoulders back, open your chest, you can put your hands in "anjali mudra" if you want
With the exhalation weight towards the legs, pubis forward, with the inhalation, open your chest, lengthen the spine
Let's take with our hands on our heels
Exhale, relax and lengthen well, open your chest and again to return, push your feet, calves, hip forward, hold, hold
We lean in English, relaxes, then it's important if we are here, that with the neck, don't do too much force, you just come back with the rest of the trunk, hold, relax for a moment
And now, let's put the mat well
Again we put on on the back, if you want we do a little bit of movements, massaging the back and now, on the back carries the knees towards the chest
Relax the shoulders downward
Relax your face, relax your eyes
You can do a little bit of movement if you want
Good
A smile on the face
And now we are going to put the feet on the ground, bring the little fingers a little bit inward and heels outwards, that's to activate the inside leg
The little, the little tiny, little tiny fingers are also activating, for to activate the external leg, and here it's the same, again, with the exhalation, bring the pubis upward, lengthen your whole lumbar region on the floor, lengthening the spine, bring your feet downward pushing down, activating the legs, observing that easily, with the force in the gravity, our hip goes up, it's leg activation, gluteus is still more or less relaxed, keep, keep the pubis at the top, I can see it, activate the inner leg, knees towards each other, we intertwine to carry a shoulder inside, another shoulder in
Now the hands, the fingers of the hands, are towards the legs, bring the heels up a little bit so that you can put the hands on your buttock, to have the weight on your elbows
Relax, activate legs again, on the floor, push the foot
left, activates right with inhalation, going up right in the air, lengthening
Lengthen well, hold
Activate the foot, the left leg, exhale going down, now the right foot on the ground, pushes well and again lifting the knee, brings the leg all the way up, look for ninety degrees if you can, if it's here, try to see where it's straight, although it's okay if it's not exactly, it's a good length, activates the right leg, we go down, flex the knee going down, vertebra by vertebra we're going down, relax for a moment
The knees on the chest, exhale, your mind at ease and we are going to make the position, the last position which is the bridge posture, or "setu bandhasana"
And here you can choose, you can do either the preparation, which is towards the middle or so, or lengthening the arms and legs
First of all let's start to put the hands to the side of our ears, the important thing here is that you open your fingers and push the inner hand well and the front part of the hand on the floor, elbows together, relax the shoulders, stabilizes the shoulders, feet, 570 00:32:52,736 --> 00:32:55,040 same as before, heels out a little bit and with the exhale again turn your pubis upward, lengthen the spine, with the inhalation, raising the hips in the air, lying down again, but now you put your hands backwards, we inhale, push on the hands and let's carry the weight a little bit to our head ,although the weight is also in the hands don't let it fall down all the weight, because maybe it is too much
Activates the big toe and the inner leg, bringing the pubis still upward, relax the shoulders, elbows together, hands on the ground, pushing hands, going up pubis upward, lengthen your legs if you can, open your chest, relax your head, relax your shoulders, little fingers on the floor, keep relaxed face and looks down, active, keep and we're coming back, slowly, downward again, relax the knees, towards the chest, relax the shoulders as well and relax your face
Reconnect with yourself, feel your heart, observe the opening of the heart and we go to swinging, relaxing our lumbar again, hands on the knees, lengthen your arms, make some little circles massaging sacrum on the hip and to the other side
And now stretching out my legs, fingers at you again, if you make it this far
or here, depends on where you get to, you take your legs or your fingers, whatever you want, exhale, bring your sacrum down, relax your shoulders, lengthen the legs, after supinations, leg stretches help us to relax the lumbar, again the coccyx on the floor, hold
Now let's bring the left leg on the ground, carry the leg right a little bit more towards you, the ischium still away from you, we're not going to climb down and with the next inhalation lengthens spine, open your chest, carry your forehead towards you, relax your shoulder towards calf, relax shoulders
We exhale, climbing
With the next exhalation, lowering the leg
right again activates the leg, and carry your ischium outward
Out, no, away from you
Relax the shoulders with the inhalation, from the pelvic floor, inhale, lengthen the spine, open your chest, bring your forehead towards the calf and if you're here, also well, hold, relax your shoulders, relaxes the face and if you can wear it towards your calf, keep, activate the leg that's on the ground, to keep your balance, exhale, carrying the legs, the knees back to you
And a last movement to relax the lumbar, before the end of the session, bring the knees perpendicular to the ground and with the exhalation, to one side, turning, relax your lower back, right hand, sorry, left hand on your knee, with the exhalation look to the right, both shoulders are on the ground, lengthen well, relax your lumbar, face, inhale going up and with the exhalation, to the other side, hold, look to your hands if you will, soft, relaxed gaze, exhaling turn a little more, we inhale upward feet on the ground and if they hurt, if it still hurts the lumbar, for the "savasana", you can keep the knees bent still for a moment, the soles of the feet on the floor, now we are going to open the scapulae and you are going to lengthen your legs if you want to or keep your knees bent and relax everything, integrating the postures in your body, relaxing the mind
Audio:
Subtitles:
Explore Nature
Bhujangâsana or cobra posture
Structure and deconstruct
Unblock back and open mind
Hatha: Open Your Heart With Back Spine Extensions
Yoga to improve your life 5: Best postures for your back
Silence and heart
Class 3 - Toning
Extension postures
Creative energy in motion