Тематика: йога, фитнес
Год выпуска: 2010
Описание: Программы по снятию стресса и развитию гибкости являются взаимосвязанными компонентами йоги. Когда вы достигаете психологической релаксации, вы одновременно снижаете напряжение в мышцах и суставах. Аналогичным образом, когда вы сосредоточены на снижении «жесткости в теле», вы автоматически снимаете напряжение нервной системы.
Две оздоравливающие программы йоги, снятые в прекрасном саду с видом на Тихий океан, помогут вам справиться с физическими и психологическими последствиями напряженности.
- Практика Stress Relief растворит тревогу, улучшит качество сна, придаст ясность мысли и активизирует защитные силы организма.
- Практика Flexibility использует простые, но эффективные виньясы для повышения подвижности и гибкости, облегчения боли, увеличения амплитуды движений и снижения риска возможного травматизма.
Видео: XviD, 720 x 400, 16/9, 1 285 Kbps, 23.976 fps, 0.186 b/px
Аудио:: MPEG-1 Audio layer 3, 128 Kbps, CBR, 48.0 KHz
Stress relief and flexibility programs are natural compliments in yoga. When you release mental pressure, you simultaneously relieve tightness in your muscles and joints. Similarly, when you focus on reducing stiffness in the body, you automatically release tension held in the mind. These two rejuvenating yoga programs, filmed in a tranquil garden overlooking the Pacific Ocean, can help undo the physical and mental effects of tension. The Stress Relief sequence uses the breath, longer holds, and forward bends to encourage the body’s relaxation response. This calming sequence will dissolve anxiety, improve quality of sleep, reveal clarity of thought, and activate the anti-aging benefits that restorative yoga provides. The flexibility sequence uses simple but effective flowing vinyasas to enhance agility, alleviate pain, cultivate a greater free range of movement, and reduce risk of future injury.
Ashley Turner is one of the premiere yoga-teachers in Los Angeles. She holds a Masters in Counseling Psychology and is known for her unique approach to yoga: a combination physical instruction and mental application to help her students channel energy, release stress and improve fitness. Named in the ‘Who’s Who of Power Yoga’ by Yoga Journal, Ashley has been featured in other prestigious publications such as Health, Women’s Health and YogiTimes. With a list of clientele that includes models, Hollywood creatives, distinguished business leaders and renowned musicians, Ashley has taught yoga in group classes, international retreats, an private sessions for over ten years.
Yoga for Stress Relief
The Stress Relief sequence uses breath, longer holds, and forward bends to "encourage the body's relaxation response." You start with several minutes of breathing, centering, and relaxing neck. Stretch arms overhead and lean to one side for a few breaths, and then switch to the other side for a few breaths. Reach arms overhead and slowly twist to one side and hold a few breaths. Switch to other side. Then, move on to a series of seated twists. Next, while remaining seated, bring your knees close to chest and slowly alternate between rounding and flexing your back. Re-center for a few breaths. Allow both knees to fall to side and flex feet. You do a series of twists with legs in that position on one side. Re-center for a few breaths. Do same series on opposite side. Re-center for a few breaths. Stretch one leg straight out and bend other knee so that the foot is flush against straight leg. Flex foot and do forward bend. Change position of bent knee so that foot is on ground. Wrap arm around bent knee. Twist far as you are comfortable and bring that arm as far as you can across the knee. Sit with both legs crossed. Fold forward for a few minutes. Stretch second leg straight out and bend other knee so that the foot is flush against straight leg. Flex foot and do forward bend. Change position of bent knee so that foot is on ground. Wrap arm around bent knee. Twist far as you are comfortable and bring that arm as far as you can across the knee. Sit with both legs crossed. Fold forward for a few minutes. Seat yourself on your sit bones as you stretch legs into splits, as far as you are comfortable. Reach forward as far as you are comfortable. Bend one leg so foot is against opposite leg. Lean sideways as you stretch arms overhead. If you are able, grab foot with both hands. Hold a few breaths. As you are folding over, move to center and roll up. Switch sides. Re-center with a few breaths. Then you pinch your nose while breathing? The next move is one I have never seen, and is hard to describe. It starts in a position similar to child pose, but head is placed so crown is on floor. You move your neck so one shoulder is on ground and opposite arm is bent. It is like your neck is being stretched. Hold for a few breaths before switching sides. It probably sounds painful as you're reading this, but it's not. Lie on back and hug knees to chest. Alternate between hugging your knees to your chest and pushing them away. Next, add in the following moves: as you push knees away, go into frog position, and as you hug knees towards chest, bring knees together. Do a series of side twists as you are lying on ground. Bring knees to forehead. Lie on back with knees and arms falling to each side. Breath for a bit. Bring knees to forehead. Stretch legs straight out. Bring hands into prayer position and place thumbs on forehead. Massage face for a few breaths. Let arms fall to side. Breathe for several minutes. Sit up into cross-leg position with hands in meditation pose. Take several breaths. Bring hands into prayer pose. Take several breaths.
Yoga for Flexibility
You start with several minutes of breathing and centering. Stand up with feet a foot apart and do forward bend. Keep legs as straight as you feel comfortable, but bend them if you need to. Settle into comfortable position. Grab elbow with opposite hand. Hang like a rag doll. Take a few breaths. Grasp hands behind back. Straighten arms behind back as high as is comfortable. Let go and do forward bend with head towards knee. Look forward with chin raised so you have a flat back. Go back into forward bend position. Alternate a few times. Roll up as you shake like a rag doll. Take a deep breath and stretch arms overhead. Bring hands into prayer position. Re-center.for a few breaths. Go back into forward bend position. Go into lunge with knee on the ground. Lift up knee. Alternate between bringing head towards knee and raising head to ceiling. As you raise your head, go into a deeper lunge. Place knee on floor. Stay in lunge position and make sure abdominals are tight and knee in 90 degree angle. Gently and comfortably go into as deep a lunge as you are able and then slowly pull back. Alternate. Add arms by stretching them overhead. Bring them around in circle so you are flexing your back. Straighten leg and bring crown of head towards knee. Alternate between bending knee at 90 degree angle and straightening leg. Then, alternate between head on knee and raising chin towards ceiling. Move into forward fold position. Raise one leg towards the ceiling. If you are able, grab ankle with both hands and keep both leg as straight as is comfortable. Go back into forward fold position with head towards knee. Look forward with chin raised so you have a flat back. Go back into forward bend position. Alternate a few times. Take a deep breath and stretch arms overhead. Bring hands into prayer position. Wrap one leg around the other so that the ankle is resting on the other and balance yourself. Wrap one arm around the other so palm is to palm. Hold for several breaths. Unwrap yourself and stretch arms towards ceiling. Bring hands into prayer position. Wrap opposite leg around the other so that the ankle is resting on the other and balance yourself. Wrap one arm around the other so palm is to palm. Hold for several breaths. Unwrap yourself. Hold for several breaths. Go back into forward fold position with head towards knee. Look forward with chin raised so you have a flat back. Go back into forward bend position. Alternate a few times. Next, do the previously described lunge, hamstring stretch, and balancing series with opposite leg. Instead of bringing arms around in a circle, stretch arms forward and back when you get to that point. Go into plank position with knees on floor. Raise knees into tru plank position. Do yoga push up. Settle yourself comfortable. Do cobra. Go into plank position. Move into Downward Dog. Breathe for a bit while in that position. Alternate between flexing and releasing feet to stretch calves. Then stop and breath while in Downward Dog. Go into Cow (tabletop) position. Then you do move that is hard to describe. You bring chest towards ground while still in cow position. Then, lie flat with stomach on ground. Stretch arms and pretend you are swimming. Grasp both hands behind back and raise stomach as far as is comfortable. Rotate head to loosen tension. Go into child's pose. Next, is position that is hard to describe. Go into cow position and rotate entire body in circle so that your butt is alternately up in air and chest is moving towards ground. Sit in Hero position (on knees). Lie back as far as comfortable or until you are on your back. Hold for several breaths. Lie on stomach with knees bent. Alternate rotating legs in clockwise and counterclockwise position. Lie on back with bent knees. Hug knees towards chest. Slowly drop knees to one side. Hold for several breaths. Hug knees to chest. Slowly drop knees to second one side. Hold for several breaths. Hug knees towards chest. Lie on back with arms at sides. Lie on back with knees bent. Lie on back with straight leg. Roll to side. Sit in crossed leg position.
I enjoyed both the programs. I'm getting back into meditation, and yoga for stress relief helped me relax. I'll have to wait and see if this DVD improves my flexibility over time, but I know it will be helpful on days I'm sore from exercising. I also like that it has some moves I've never seen. Even if you have never done yoga before, I think it's easy to follow, especially because of how long you hold the poses. I recommend this DVD to anyone.