Gillian Michaels is one of the most famous fitness trainers in the world. After rout of excess weight by her fitness programs, she took up yoga.
Although yoga with Gillian Michaels is not a classical yoga, such as yogins imagine it, but there is still its charm in it. The first thing that pleases you is that when you are engaged in the program of Gillian Michaels, you will understand that this is a yoga for weight loss. Strength training and dynamic performance of asanas in reality resemble shaping , both in performance and effectiveness.
You should start with Gilian Michaels 1st level yoga, and once you understand that you can go through the whole complex without exhausting efforts, go to yoga with Gillian Michaels 2 levels.
Exercises
- Pose of the mountain - legs together, hips tightened, absorb the energy of the earth through tightly fitting feet. The chest stretches upward, hands along the body. Breathe in, exhale down.
- Pose of the chair - stretch your arms, stretch back and fall, bending your knees. The legs are brought together, and the pelvis is pulled back, as if we sit on a chair.
- Stretch the hips - the leg back, drop on one knee, hands on the supporting leg. We push our feet and rise from the floor. We change legs and repeat to the other leg.
- Both knees on the floor, we fall on our hands, we lower the trunk. Hands under shoulders, we fall to the floor, bending our arms. We hold on to the palms, do not fall to the end on the floor. Then we sink to the floor, bend in the back. Breathe and push from the floor with your hands. We pull the coccyx up, we bend in the back, we stretch our knees. This is the dog's pose.
- We pull up our legs and stand on the edge of the rug. Hands up, stretch back and stand in the pose of the mountain.
- Pose of the crescent - we set the right leg back, the left one is bent at right angles. Hands up, unfold your palms. On exhalation we lower our arms and unbend our foreleg. On inspiration we raise our arms and bend our legs in the knee. We fixed the pose for 15 seconds.
- We put our hands on the floor, stand in the pose of the dog and lift the right leg upright. On exhalation we bend the right leg and pull the knee to the chest. On inhalation - stretch it vertically. Temper in a pose with an extended leg for 15 seconds.
- We fall into the pose of the board - a deep breath and slowly descend, bending our arms in the elbows. On exhalation we repulse and slowly descend. We wring out the posture of the bar. Fix the pose for 15 seconds.
- We repeat on the left foot. 5, 6, 7, 8.
- Stand in the dog's pose and return to the IP on the edge of the rug. Inhale, exhale - the pose of the tree.
- Deep breath, on exhalation we stretch forward, we lower hands on the floor, legs stretch back. Slowly we fall into the bar, then we bend in the back and stretch upwards into the cobra posture.
- From the previous pose we roll back into the dog's pose. Slightly bend your knees and stand on the edge of the rug.
- Feet apart, unfold the right foot to the side, bend the knee, hands together. On inhalation we straighten the knee, bend at the exhalation. Fix the pose for 15 seconds.
- We return to the FE, inhale, exhale - lean forward. Repeat exercises 11, 12 and 13 on the left side.