The complex stretching. Bashny.Net

1. Breathing exercise "Breathing»
Stand with your feet wider than shoulders, back straight, hands on his belt. Breathe in through your nose, feeling the lungs fill with air, and opens the chest. Exhale - through the mouth. Breathe deep. Make 5-6 breaths.

2. Twist the wall // Pilates
Impact: spine, back muscles, abdomen and thighs.
Stand at a distance of 45 cm from the wall, feet shoulder width apart, feet parallel to each other. Bend your knees and move your pelvis back, like sit on a low stool, his back against the wall. Take a deep breath and as you exhale, pull the navel to the spine. Relax your neck, chin, lower down. Pressing the buttocks against the wall, slowly curl forward, vertebra by vertebra, arms relaxed. After reaching the lower position comfortable for you, take a breath. Expand the pubic bone up and exhale slowly, feeling each vertebra, turns up.

3. Curl Up pilates //
Impact: spine, abdominal muscles.
Lie on your back, bend your knees, feet on the width of the pelvis, heels just below the knees. Put your hands along the body. Feel like you are leaning feet on the floor, tailbone, shoulder blades and neck. Breathe through your nose. On the exhale, tensing and transverse rectus abdominis muscle, do the twist: lift his head from the floor, and then the blades and arms. In this position again inhale and exhale slowly sank to the floor.

4. "Vertical pistol" // stretching
Impact: hamstring.
Lie on your back. Pull your right knee to your chest. Holding his hands, stay for 5 seconds. Now straighten the right leg as you can, without experiencing pain, and try to draw a straight leg to the chest. Hold the hip hands, keep the position for 10-15 seconds. Not pruzhinte, breathe freely. Slowly return to starting position, do the exercise with the other leg.

5. "Water" // makkoho
Impact: The muscles of the back, the back of the thighs.
Sit up straight, pull the foot forward, feet together. Toes pull the (ideally the angle of the foot from the floor should be around 60 degrees). Raise your hands above your head and trying to keep your back and legs straight, bend forward, fold in half literally. Touching breasts legs Hold this position for 20-30 seconds. Beginners can clasp hands in the slope of the lower leg or foot, keeping your back straight.

6. "Fire" // makkoho
Impact: The muscles of the back and abdominals, front thighs.
Sit on the floor, straighten your back. Bend your knees and deploying foot to each other, relax, fell to his knees on the floor. Keep your back straight, exhale bend forward from the pelvis. Hold this position while inhaling, then another three-inhale exhale, trying to stretch out more. Slowly straighten.
Finally, you can sitting in the pose of "butterfly", swing from side to side.

7. plié with a banner // body-ballet
Impact: inner thighs, spine.
Stand sideways to a chair, heels together, toes apart. Leaning back in his chair (without effort, just for balance), slowly lower into a plie. Simultaneously drag your hand up and away. Return to starting position and pull up and back, opening the chest and pulling the spine as much as possible. Belly tucked up and tense. Perform 20 repetitions of 10 right and 10 left.

8. Immersion in Tai Chi Chi //
Impact: The muscles of the thighs and calves, abs, shoulders and arms.
Stand with your feet slightly wider than shoulder width, knees bent, arms hanging freely along the body. Place the palm of your hand on the lower abdomen. On the exhale, slowly bend your knees and make poluprisedanie. Straighten your arms in front of you at chest level as if you alienate the energy. On the inhale straighten your legs and pull your elbows bent to the waist, palms facing up. Imagine attracting energy to yourself.