Скачать или смотреть 5-Minute Deep Stretch & Flexibility Flow | Gentle Yoga for All Ages

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"Yoga is not about self-improvement; it's about self-acceptance." — Gurmukh Kaur Khalsa

Feeling tired after a long day at work? Spend 10 minutes with Coach Move Time to release all your stress. 🌿✨

The Science-Backed Benefits of Yoga: Regular practice is more than a workout; it’s a clinically proven tool for holistic health. According to leading medical institutions:

Reduces Stress & Anxiety: Yoga lowers cortisol levels and calms the nervous system by activating the parasympathetic response. 👉 Source: https://www.health.harvard.edu/stayin...

Improves Spinal Health & Flexibility: Maintaining a flexible spine is key to longevity. Yoga strengthens the core and improves posture to prevent chronic back pain.

Enhances Mental Clarity & Focus: By practicing "the light of awareness," you clear mental fog and improve cognitive function. 👉 Source: https://www.hopkinsmedicine.org/healt...

Boosts Vital Energy: Mindful breathing in yoga increases oxygen flow, effectively restoring your body's energy levels.

In today’s video, we will perform a gentle Yoga flow inspired by the style of Adriene Mishler—focusing on softening the spine and opening the chest to restore your energy.

Video Chapters:

Dưới đây là phần mô tả video hoàn chỉnh, được trình bày chuyên nghiệp và khoa học dựa trên kịch bản 20 phút của bạn để dán vào YouTube:

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20-Minute Power Yoga: Full Body Energy & Metabolism Boost

Description: "Yoga is not about self-improvement; it's about self-acceptance." — Gurmukh Kaur Khalsa

Feeling low on energy or stiff after a long day? Join Coach Move Time for a 20-minute dynamic flow designed to ignite your inner fire, build core strength, and restore your vital energy. This practice follows the foundational principles of Hatha and Vinyasa Yoga, focusing on the synergy between breath and movement.

The Science-Backed Benefits of This Flow:

Boosts Metabolism: The Sun Salutation sequences and Chair poses are clinically proven to increase heart rate and stimulate metabolic function.

Improves Core Stability: Static holds in Plank and Warrior III strengthen the deep abdominal muscles and support spinal health.

Reduces Stress: Moving through mindful transitions activates the parasympathetic nervous system, lowering cortisol levels.

Video Chapters:

0:00 - Intro: Welcome Little Yogis! 🧘✨

Phase 1: Spinal Awakening & Shoulder Release

0:20 - Tabletop Pose: Finding your neutral center.

0:50 - Cat-Cow Flow: Waking up the spine with breath.

1:20 - Thread the Needle (Right): Releasing shoulder tension.

1:50 - Thread the Needle (Left): Balancing the upper body.

2:20 - Puppy Pose: Deep heart opening and spinal stretch.

2:50 - Downward-Facing Dog: Stretching the entire back body.

Phase 2: Hip Opening & Lower Body Flexibility

3:20 - Crescent Lunge (Right): Opening the hip flexors.

3:50 - Crescent Lunge (Left): Finding stability and length.

4:20 - Lizard Pose (Right): Deepening the hip stretch (Option to drop elbows).

4:50 - Lizard Pose (Left): Breath-focused lower body release.

5:20 - Pigeon Pose (Right): Heavy hips, long spine.

5:50 - Pigeon Pose (Left): Letting go of stored tension.

Phase 3: Deep Fold & Restorative Closing

6:20 - Butterfly Pose: Gentle inner thigh opening.

6:50 - Seated Forward Fold: Soothing the nervous system.

7:20 - Wide-Leg Seated Forward Fold: Lengthening the hamstrings.

7:50 - Reclined Hand-to-Big-Toe: Active leg stretch.

8:50 - Supported Child’s Pose: Returning to a state of peace.

9:20 - Supported Savasana: Total relaxation and integration.

Trust & Accuracy:

Instructor: katerinamukhina – Movement Consultant at Coach Move Time.

Reference Sources: These poses are designed based on foundational Hatha Yoga practices and safety guidelines from the international Yoga community.

Practical Skills: This video includes instructions on how to modify poses for those with stiff bodies, helping you avoid injury (Real-world industry skills).

Note: Please practice within your comfort zone. If you have any medical concerns, please consult a healthcare provider before performing deep backbend poses.

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