755. Розблокування та стабілізація тазу. Реліз попереку. Тонус ніг (24:01)

Introduction to the Training Session

Overview of the Session

• The session begins with a welcome and an introduction to working with massage balls. Participants are encouraged to scan their bodies and assess their current physical state, focusing on posture and alignment.

• Emphasis is placed on feeling the pelvis in relation to the feet, as well as observing any tension in different body parts such as the neck and chest. Participants are reminded not to judge themselves but simply notice their sensations.

Breathing and Body Positioning

Techniques for Relaxation

• Participants are instructed to maintain a neutral pelvis while breathing deeply, allowing for relaxation of the upper body. They should lower their hands towards the floor when necessary, bending their knees if needed.

• The importance of keeping the pelvis neutral during movements is highlighted, along with instructions for proper breathing techniques throughout exercises. This includes inhaling deeply and exhaling fully while maintaining awareness of body alignment.

Working with Massage Balls

Left Side Focus

• The first exercise involves placing a massage ball under the left hip flexor area while lying face down, encouraging participants to relax completely on one side. This helps in identifying areas of tension in the right leg while focusing on relaxation techniques for both sides of the body.

• Instructions include engaging specific muscles without straining other areas like the lower back or glutes, emphasizing controlled movements that promote flexibility rather than forcing range of motion. Participants are guided through various stretches using breath coordination.

Engaging Leg Movements

Dynamic Stretching Exercises

• As participants engage in leg movements resembling a string being pulled taut, they are reminded to avoid tension in other muscle groups while lifting slightly off the ground before relaxing again into position. This promotes awareness of muscle engagement without overexertion.

• The focus shifts to moving legs side-to-side like windshield wipers while ensuring stability at the pelvis level; this encourages mobility within safe limits without compromising form or balance during exercises.

Transitioning Sides

Right Side Engagement

• After completing exercises on one side, participants transition by placing a massage ball under their right hip flexor area and repeating similar relaxation techniques used previously on the left side, reinforcing symmetry across both sides of the body during practice sessions.

• Emphasis is placed again on deep breathing and controlled movement patterns as participants work through dynamic stretches that enhance flexibility while maintaining core stability throughout each exercise phase.

This structured approach ensures that all key concepts from each segment are captured effectively for easy reference and study purposes.

Movement and Breathing Techniques in Practice

Introduction to Breathing and Movement

• The session begins with a focus on breathing techniques, emphasizing slow inhalation and slightly faster exhalation. This pattern is repeated multiple times throughout the session.

Right Leg Activation

• Participants are instructed to open their right leg while keeping the left knee at a 90° angle, activating adductor muscles. The right hand pushes back against the knee, creating pressure while the left hand extends sideways.

Incorporating Rhythm and Stability

• As participants breathe in and out, they add arm movements without relaxing the pelvis. Emphasis is placed on stabilizing the pelvis while feeling side stretches through rhythmic breathing.

Child's Pose Transition

• After completing leg movements, participants bring knees together and allow shins to spread apart. They engage pelvic floor muscles before transitioning into a child's pose for relaxation.

Inverted Positioning

• Moving into an inverted position (Inverted V), participants push hands into the ground while maintaining shoulder stability. Legs can be bent as they hold this position for several counts.

Standing Exercises

• Transitioning to standing exercises, feet are kept parallel with minimal spacing. Participants perform arm arcs while stabilizing their pelvises, focusing on strong leg engagement.

Leg Lifts and Stability Focus

• With one leg as support, participants lift the opposite leg without swaying their pelvis. The emphasis is on maintaining pelvic stability during various movements of the lifted leg.

Advanced Movements

• As exercises progress, participants bend their supporting knee while twisting towards one side. This movement requires coordination between upper body rotation and lower body stability.

Final Stretching Sequence

• Concluding with reverse arm circles at shoulder level followed by lifting both feet off the ground for balance practice. Participants are encouraged to feel adaptive movements within their bodies as they maintain balance for several counts.

Body Awareness and Breathing Techniques

Introduction to Movement

• The session begins with a focus on grounding, encouraging participants to lower their heels and elevate themselves, aligning their feet at shoulder width.

Active Breathing and Posture

• Participants are guided to take an active breath into the ribs while maintaining tension in their arms and stability in their shoulders. This involves circular arm movements followed by relaxation of the ribs during exhalation.

Self-Assessment of Body Alignment

• Hands are positioned at shoulder level, palms together at heart center. Participants are prompted to scan their body sensations compared to initial feelings when starting on the mat. Closing eyes is encouraged for deeper analysis.

Evaluating Changes in Body Structure

• Focus shifts to assessing alignment along key body axes: heels, pelvis, chest, and head. Participants reflect on any changes in lumbar comfort, openness of the chest and shoulders, as well as overall mood shifts since beginning the practice.

Mindfulness of Subtle Changes

• Emphasis is placed on recognizing even minor changes within the body throughout the session. Participants are encouraged to be mindful of these transformations as they progress through breathing exercises.