25 minute Morning Yoga Full Body Complex | Yoga at Home | Way to Samadhi


Begin with exercises for the spine, tilt your
head to the right shoulder, then to the left. Repeat 12 times, 6 times in each direction. Hold near the right shoulder and pull your
head to the shoulder. And to the left shoulder. Turn your head to your right shoulder, then
to your left. Repeat 12 times. Hold near the right shoulder and pull the
head to the shoulder, do the same to the left side. Tilt your head down and then go up, Repeat
12 times. Hold your head down, help yourself with your
hands, slightly pressing on the head. Keep your arms wide. Lean a little forward, make springy movements
with your hands. Then lean back, with springy movements, moving
the shoulder blades. Repeat 6 times in each direction. Put your right hand on your thigh, bend your
left leg at the knee, bring your left hand over your head, making springy movements to
the right. Repeat 5 times each side. Bend your knees, move your pelvis forward,
and shake your buttocks. Then move the pelvis back and do the same,
3 times in each direction. Stand straight, make circular movements of
the hips to the right side, then to the left. Do twice in each direction. Take a deep breath, raising your arms above
your head, lower your arms to chest level. Make a turn to the right, with springy movements
stretch as far back as possible. Do the same to the left, only 10 times 5 times
in each direction. Tilt a little forward, with your right elbow,
with springy movements, stretch up. Do the same to the left, repeat 10 times. Stretch your elbow as much as possible, breathe
smoothly. Tilt the body a little back, with your right
elbow, with springy movements stretch down. Do the same to the left side, 5 times in each
direction. Raise your hands up, bend your knees at an
angle of 90 degrees, as if sitting on a chair, hold this position. Try to keep your back straight. Breathe smoothly, watch your breath. Get down, try to reach the floor with your
hands, relax your neck, stretch your hands down. Make a step back, rest your hands on the floor,
legs straight, feet firmly pressed to the floor. Place your body parallel to the floor, arms
straight, back straight, neck and head continue the line of the back. Hold this position, breathe smoothly. Sit on your heels, rest your forehead on the
floor, stretch your arms forward. Rest against the floor with your right hand
and right foot, put your left foot on your right, raise your left hand up. Do the same to the left. Place the body parallel to the floor, face
up, arms and legs straight, back straight, stretch in one line. Bend your knees at an angle of 90 degrees,
keep your back straight, parallel to the floor. Sit down, legs are straight, strain your knees,
place your palms near your hips, legs together, point your socks towards you, back is straight. With exhale, at the same time, tilt the body
slightly back and raise your bent legs to chest level, place your hands on your chest. if difficult, extend your arms along your
legs, кeep your back straight. Lie on your back, raise straight legs up,
point your socks at yourself, raise your hands and head. Pull your socks up
and back on yourself. Pull the socks up again. And again on yourself. Lie down on the floor, put your palms under
your buttocks, raise straight legs up. Repeat 12 times. Using your hands, raise your torso and legs
to an upright position, put your hands on your lower back and support your body with
your palms in a stable position. Pull your socks towards you, then pull up
and at yourself again, repeat several times. Take your legs a little back, put your hands
on the floor, keep balance. Slowly lower your straight legs behind your
head, rest your socks on the floor. Spread your legs wide, put your socks on the
floor. Bring your legs together. Slowly helping yourself with your hands, return
to the floor, straighten your legs. Bend your left leg and put it on your right
thigh, with your right hand press your leg to the floor, move your left hand to the side,
turn your head to the side of your left hand. Put down your leg, now bend your right leg
and put it on your left thigh, with your left hand press your leg to the floor, take your
right hand to the side, turn your head to the right. Put leg on the floor, bend your right leg
and with your hands press it to the body. Change leg, bend the left leg and press it
to the body. Bend the right leg and both legs press to
the body. Put legs down, roll on your stomach, resting
your palms on the floor, rise up. Turn your head to the right and look at the
right heel. Turn your head to the left and look at the
left heel. Turn head straight, go down to the floor. Raise your arms and legs above the floor,
hold them as high as possible. Spread your arms to the sides, return your
arms forward. Keep your feet above the floor as high as
possible. Extend arms to the sides, put arms on your
lower back. Put your legs and arms down, sit on heels,
forehead rest against the floor, extend arms forward. Get up, stand on your left knee, take your
right foot to the side, reach for your right foot. Bend your arms at your elbows and forearms
rest against the floor in front of you. Stand on your knees, move your left foot to
the side, body and hands stretch to the left foot. Rest forearms against the floor in front of
you. Sit, legs are straight, pull your socks toward
you, inhale and raise your hands above your head, as you exhale, stretch to your feet. Bend your right leg at the knee and rest your
foot against the left hip, with exhale tilt to the left leg. Extend your left hand along the left leg,
with your right hand through the top, reach for the left foot. Lift the body, straighten the right leg. Bend the left leg at the knee and rest your
foot against the right hip, with exhale tilt to the right leg. Extend your right hand along the right leg,
with your left hand stretch through the top to the right foot. Lift the body. Bend your knees and connect your feet together,
grab your feet with your hands, spread your knees wide, keep your back straight. Bring your knees together, bend your left
leg and press it firmly to the back hip. Now bend your right leg and press it to your
hip. Stand up and lean forward, stretch hands to
the floor. Stand up straight, inhale raise your hands
through the sides up, imagine how you collect energy from the universe, bring your hands
above your head with your palms together and on the exhale draw energy along the body.

4 Comments

  1. Alfina’s incredible yoga video combines spirituality, beauty, wholesomeness, clean, natural and so amazing!!!

    Alfina’s yoga is wonderful; with strong, agile, and flexible, her movement is so balanced, appearing effortless, and so fit; with the efficiency of Kinesiology.

    The sunshine light rays breaks through the pristine forest trees for 14 minutes is a wonderful uplifting effect – the light of Alfina and the light of the sun… Heaven on Earth!

    Thank you Blessed One for bring Joy and Harmony

    Sat Chit Ananda,

    Siva Tiger

  2. Thank you for the inspiration, this is what i needed ))

  3. Good Job, Alfina!

  4. A healthy spine is a happy spine. You make it all look so easy. Thank you for creating a great morning workout. You rock Alfina ! Mother Earth has been waiting for you. 🙂 Keep up the good work!

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