Yoga with Regina Todorenko. 15 minutes to start the day productively

Yoga with Regina Todorenko. 15 minutes to start the day productively

The TV host, singer and blogger shares a workout that can be done daily.

In today’s pace of life, when we’re always running somewhere, it’s hard to make time for ourselves. Ex-host of the TV show “Eagle and Tails”, producer and young mom Regina Todorenko found a way to stay beautiful, graceful and graceful in just 15 minutes a day. She does yoga with instructor Olga Meshkova.

yoga instructor

Everything before the mat doesn’t matter. Everything that will be after is also unimportant. It’s just here and now.

Join Regina with us.

Pranayama: mindful breathing

The class begins with a breathing practice. Every cell in our body needs oxygen to function. Breathing exercises reduce the effects of stress and improve mental and physical well-being.

Duration: 2-5 minutes.

Execution Technique:

• Sit in a comfortable posture. Straighten your back to a natural position, but do not arch your back. Feel the sciatic bones.
• Cover your eyes. Place your hands on your knees.
• Take a calm, deep breath in, followed by an equally stretched out exhale.

Warm-up

Stretching before performing asanas warms up certain parts of the body and tones the muscles.

Duration: 3-5 minutes.

Execution technique:

• Take a breath, join hands in a lock and extend them upwards. Spread your shoulders. As you exhale, lower your arms down and round your back.
• Interlock your hands behind your back. Open the thoracic region. As you exhale, lean forward and pull your arms toward the floor. Stay in this position for a few seconds.
• Unclasp your hands and place them loosely on your knees. Take a calm, deep breath and with the exhale, round your back.
• Stretch your arms out to the sides as if you are pushing the walls apart. Lower your shoulders.
• Make a few circular movements with your chest. This will trigger the lymphatic system and engage the chest area.
• Twist to the sides a few times.

Surya Namaskar: sun salutation

The complex of several asanas supports physical health, gives strength and active energy. Its regular performance prepares for spiritual awakening.

Number of repetitions: up to 5.

• Stand on the mat, connect the feet so that the heels and thumbs touch. Distribute the load evenly on your feet and stretch your body upwards along the string: from the base of your feet to the top of your head.
• With an inhale, extend your arms upward.
• As you exhale, lean forward toward your feet, trying to touch your knees with your forehead. Place your hands on the floor.
• With an inhalation, each leg in turn take a step back and stand in a plank on your hands.
• As you exhale, perform ashtanga-namaskara – asana in which knees, chest and chin touch the floor.
• With an inhale, get into upward facing dog pose, and then with an exhale, get into downward facing dog pose. Stay like this for a few seconds.
• Return to the beginning of the mat. With an exhale, relax into downward facing dog pose.
• With an inhale, straighten your back and come up, open your shoulders and bring your arms down.

Surya Namaskar: advanced version

Number of repetitions: 1-3.

Difference from the classical variation: between the downward dog pose and returning to the beginning of the mat it is necessary to stand in the warrior pose 1.

Technique of performing warrior pose 1:

• From a standing position, take a wide step backward.
• Bend the front leg at a 90 degree angle so that the knee does not protrude beyond the toes of the foot, but is strictly under the heel.
• Straighten your back and stretch your arms up. Hold for a few seconds.
• Then change the leg through the exit into a dog pose with the face down.

Cat-cow

One of the few exercises in yoga that has no contraindications. Kneads the back and neck, relieves fatigue and revitalizes the mind.

Number of repetitions: 5-15.

• Stand on all fours. Straighten your back and tighten your abdomen. Place your hands under your shoulders and your feet at the width of your pelvis.
• As you inhale, arch your back into cat pose, and as you exhale, round your back into cow pose.

Work on the pelvic organs

These exercises improve venous return and balance muscle and tissue tone in the pelvic area.

Number of repetitions: 5-15.

Oefening 1

• Stand on all fours.
• Actively rotate your butt and sacrum first to the right, then to the left.
• Add head movement in the same direction as the butt. Don’t forget to breathe properly.

Oefening 2

• From a pose on all fours, straighten your arms forward and reach behind them, leaving a 90-degree angle between your thigh and shin.
• Lower your forehead to the floor. Extend your shoulders, open your chest and relax your lower back.

Oefening 3

• From the posture on all fours make several circular movements of the body.

Rest in child’s pose

• Lower your knees to the floor. Press your pelvis to your heels.
• Lean forward and place your forehead in front of your knees.
• Place your hands along your body and shins.
• Take several deep inhales and exhales.

Exercises for coordination, balance and back strengthening

Number of repetitions: 3-5.

Execution technique:

• Stand on all fours.
• Extend your right arm and left leg. Keep your balance.
• Do a few cycles of breathing and change sides. It is important not to sag in the lower back, align your pelvis and back.
• After performing, rest in child’s pose.

Final part

Duration: 3 minutes.

• Sit in sukhasana, a sitting pose with your shins overlapping each other. Do several breathing cycles.
• Relax into shavasana. Lie down, clear your head of thoughts and become aware of the entire process of breathing from inhalation to exhalation.
• Once you feel ready, slowly rise and sit up.

The practice is over.

For a more detailed performance of this practice, see the video on “Championship”.

Source: “sportchic.ru”.