Yoga with Katerina Buida: yoga for beginners, a complex for the back and “Waterfall of Energy”

Muscle stretching exercises should be done regardless of what sport you are involved in - fitness, dancing or acrobatics. Good stretching means elastic muscles and ligaments that provide the necessary range of motion when performing certain exercises. For example, if you are involved in fitness, then good stretching of your legs and back will allow you to perform Squats with the correct technique, lowering your hips to parallel without rounding your back.

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If you are involved in dancing, then the elasticity of your muscles will allow you to do this or that element correctly and beautifully.

Stretching also helps reduce muscle pain after exercise. Flexible muscles and flexible joints significantly reduce the risk of injury during exercise.

Benefits of muscle stretching exercises:

• muscles and ligaments become elastic, which improves training results;
• less risk of injury (which can keep you from training for a long time);
• less muscle pain and recovery period after training;
• posture correction.

for beginners that stretching exercises can be performed at home, using video, without any special equipment.

Ekaterina Buida yoga for beginners (part 1):

One of the most popular complexes that Ekaterina Buda offers is yoga for beginners.

Unlike masters of classical yoga, Ekaterina does not emphasize breathing exercises and chanting mantras, but at the same time, just like in the process of mastering basic yoga techniques, she helps strengthen the body, relieve muscle tension and get rid of many health problems – in particular, from chronic back pain. Some classes are conducted by her in the rhythm of dance, in which transitions from one pose to another are performed to melodic music.

When to do muscle stretching exercises?

The main rule that must be followed is that you cannot stretch “cold” muscles.

If you are doing stretching before the main part of the exercise, then you first need to “warm up” - running, jumping rope, any type of cardio exercise available to you for about 10 minutes. You can also do the 7 Minute Workout. You should "warm up" but not become exhausted. The stretching itself before training also does not take more than 10 minutes - the muscles are prepared for the load, they should not get tired before they begin to do the main part of the work.

video set of exercises for stretching muscles at home

, a set of exercises from Katerina Buida is perfect :

video - morning complex (charging) Katerina Buida, exercises for stretching muscles at home video - morning complex (charging) Katerina Buida, exercises for stretching muscles at home

You can also complete your main workout by stretching your muscles.

video - Katerina Buida, a set of exercises for stretching muscles at home

If you want to pay more attention to muscle stretching exercises, you can do a separate stretching workout, remembering to warm up your muscles at the very beginning.

video - Katerina Buida, a set of exercises for stretching muscles at home

Basic rules for stretching for splits

Before moving on to a detailed description of the video for the splits, let us once again recall the main points you need to know:

1. Never pay attention to loud video headlines: do the splits in 1 day, week, month. There are no magic methods! Yes, people with good natural flexibility may only need a couple of weeks or a month to do the splits. But for many people, mastering just one type of twine can take six months, a year or even more.
2. The level of flexibility and stretching is largely determined by individual anatomy and genetics. Also, if you did stretching as a child or your current age is less than 16 years old, then it will be easier for you to do the splits.
3. Be sure to warm up and stretch before stretching. The better you warm up before stretching, the deeper your splits will be. Stretch on a warm body (after 10-15 minutes of cardio exercises) is much easier.
4. Do split stretching 5-6 times a week for 30-60 minutes with one day off per week. If you have the opportunity to exercise 2 times a day, great, this will help you achieve your goal faster. But don't overdo it.
5. It is easier to do splits exercises in the evening than in the morning. But morning stretching gives stronger results.
6. It is advisable not to take breaks in stretching for more than one day. Otherwise, be prepared to find a rollback in the results.
7. If your home is cool, dress warmly while stretching to keep warm and avoid stretching on cold muscles and joints.
8. If you love yoga, then add it to your fitness plan - it will help you do the splits faster. You can, for example, practice yoga in the morning and split stretching in the evening.
9. Remember that you should be relaxed while doing the split stretch. The more tense your body is, the greater the resistance from your muscles and joints, and the more difficult it will be for you to do the splits.
10. Under no circumstances should you push through the pain, but there will be discomfort. During splits exercises, you pull your muscles, ligaments, and joints, so be prepared for the fact that this will not be a pleasant and comfortable experience. And given that stretching should be done almost daily, many give up the dream of doing the splits without ever achieving their goal.
11. Typically, girls and women have an easier time with the longitudinal split, boys and men with the transverse split. But there are exceptions.
12. Absolutely anyone and at any age can do the longitudinal splits. Regarding the cross split, there is an opinion that in individual cases, the anatomy of the hip joint may prevent a full cross split (that is, full).
13. If you want to do the splits faster, you can purchase additional tools for effective stretching. For example, a splits stretching machine. Stretching on the simulator is very convenient and comfortable - you do not need external pressure or holding positions. Using a stretching machine will keep your muscles relaxed and more pliable for stretching.

Warm-up before the splits: video selection

1. We offer a ready-made exercise plan as a warm-up here: Warm-up before training: exercises + plan. The only addition is that the final cardio warm-up can be increased to 7-10 minutes.

2. Excellent warm-up before the splits for 10 minutes. The program is quite intense, but you will warm up well before the splits. The girl demonstrates the exercises barefoot, but we recommend training only in sneakers.

3. A 5-minute cardio warm-up, which is also perfect for warming up before the splits, is offered by the FitnessBlender team:

4. If you don’t have much time and you want to warm up quickly before the splits, then watch this video for 3 minutes (however, it is advisable to warm up before the splits for at least 10 minutes):

5. One of the best videos for warming up before the splits is offered by Katerina Buida. The class lasts 15 minutes, but it represents the most complete set of exercises for warming up and warming up the body before stretching.

How to perform the complex for 15 minutes

The complex consists of the following exercises:

• Repeat the complex for 10 minutes.
• Boat - 60 seconds.
• Bottom boat - 12 reps + 30-60 seconds static.
• Side plank on the right elbow - 30-60 seconds.
• Side plank on the left elbow - 30-60 seconds.
• Child's pose - 2 breathing cycles.
• Preparation for birch - 60 seconds.

Maria Akhatova

The third part is aimed at strengthening the muscle corset along the anterior and posterior longitudinal lines.

Boat (navasana II or navasana I)

Lie on your back, bring your legs together and straighten them. Lift your head and shoulders off the mat, stretch your arms along your body and hold them above the floor. Raise your legs straight about 30 cm from the floor so that your hips are at an angle of 45°. Pull your stomach in, press your lower back to the floor, and pull your toes toward you.

Hold the position for 60 seconds (about 12-15 breaths).

This pose is not recommended to be performed during menstruation. During such a period, it is better to replace it with navasana I. Lying on your back, stretch your arms straight up, perpendicular to the floor, and lift your shoulder blades off the mat. Leave your feet on the floor and point your toes toward the wall opposite you. Hold time is 60 seconds.

At the end of the pose, pull your knees to your chest, roll back and forth a few times on your back, and then go into a deep squat.

Lower boat (vimanasana)

Lie on your stomach, extend your arms straight above your head, straighten your legs. At the same time, lift your arms and legs off the floor as high as possible, lower and repeat. Complete 12 reps.

When finished, hold at the top for 30–60 seconds.

Side plank on the elbow (vasishthasana)

Stand upright lying on your forearms, place your elbows under your shoulders. Turn your body to the left, lift your left arm off the floor and lift it up above your body. Place your right foot on the edge, place your left foot on top of it, straighten your knees.

Make sure that the body is located in the same plane and is extended in a straight line from the feet to the top of the head. Hold this position for 30-60 seconds and then repeat on the other side.

What are the benefits of morning yoga?

Experts point out that doing yoga in the morning provides the body with the required level of stress. The benefits of exercise will be as follows:

1. The body is filled with energy. Throughout the day, the person will be more active.
2. Yoga helps you wake up faster, promotes clear organization of your daily routine, and develops discipline.
3. Simple poses help relax the body.
4. Metabolic processes are activated.
5. Thanks to breathing exercises, the body is saturated with oxygen.
6. The mind becomes clear and sharp.

Morning yoga for weight loss has a greater effect than a workout done in the evening, even if more exercises are performed during it.

Experienced instructors note that in the morning a person’s energy is purer, so classes bring more positive emotions and give a charge of positive energy for the whole day.

Yoga with Katerina Buida – features and practices

Every person who practices yoga is, in one way or another, forced to pay attention to stretching during the practice, since many asanas cannot be performed without being flexible enough. Stretching in yoga is also necessary because it helps the body relax, fills a person with positive emotions and promotes accelerated restoration of vitality.

Stretching exercises are best done in the morning to perk you up when you wake up and recharge your energy for the day ahead.

Morning stretching for weight loss

Many who have pets have noticed that they stretch immediately after waking up, which helps them stay alert all day. Indeed, morning stretching for weight loss helps to charge you with energy, improve blood circulation in the tissues, and therefore speedy weight loss.

But you shouldn’t do sharp and difficult exercises in the morning. The following are suitable for this:

• Standing on all fours, you need to raise your knees and pelvis up, and lower your head down. Your back and legs should be straightened as much as possible. Then you should move your hands closer to your legs until you can straighten up to your full height.
• Starting position – lying down for push-ups. The arms are bent at the elbows at an angle of 90 degrees. The legs are stretched down, then one needs to be bent at the knee and pulled up, resting the foot on the thigh of the other. The chest drops and the arms extend forward. Then the legs need to be changed.

• Starting position – lying on your stomach, arms extended upward. Then they are pulled up to the chest, the body supported on the palm rises, bending back.
• Lying on your back, you need to take turns lifting your knee to your stomach, you can help with your hands.

The benefits of yoga according to the method of E. Buida

What are the advantages of classes using the method of Ekaterina Buida:

• Ekaterina Buida (morning complex - her development) is a certified fitness trainer with extensive experience. She is also a choreographer. Her personal experience and acquired knowledge inspire confidence because she understands exactly how the body works and how to make it better. Therefore, when practicing according to Ekaterina Buida’s method, you don’t have to worry about the fact that the exercises were compiled by an unprofessional person.
• A set of morning exercises is recorded in video format. They are publicly available on the YouTube platform.
• The set of exercises is suitable for both beginners and intermediates. The videos are divided into categories from simple to complex. Also in the video, Ekaterina clearly shows how to perform the exercise for beginners.
• The videos last no more than 20 minutes, which will allow you not to spend a lot of time trying to tone your body.
• The absence of weights can also be considered an advantage, since there is no need to prepare equipment. All you need is a yoga mat.
• Formation of a slender, toned body. Systematic morning exercises deeply stretch the muscles and maintain motor activity at the desired level. This is especially important for people with a sedentary lifestyle and sedentary work. Daily activity helps you burn calories and lose weight.
• Improved posture. The back muscles are stretched and strengthened. The muscular frame that holds the spine becomes strong. Therefore, the back straightens. Thanks to this, pain in the back, shoulders, and neck disappears. Blood circulation improves, headaches disappear.
• Good stretching allows you to become more flexible, more graceful, and improves your self-esteem.
• A set of morning exercises is suitable for both sexes and all ages. You can do it with the whole family, instilling healthy habits in your children.
• There is nothing superfluous in the video; the music does not drown out the words of the coach. Ekaterina explains everything clearly; for convenience, the video shows the time count.
• Development of discipline.
• Developing the ability to clearly organize your daily routine.
• Developing a habit of getting up early.
• Activation of metabolic processes.

• When a person gets up early to spend time with himself, his awakenings become easier.
• Most people find it easier to practice in the morning, as fatigue sets in in the evening.

What is proprioceptive stretching?

Stretching is divided not only into soft (stretching for 30-40 seconds) and deep (stretching for 1-5 minutes), but is also classified according to the nature of the training program. There are dynamic, static, ballistic, isometric, active and neuromuscular proprioceptive stretching.

Proprioceptive (or PNF) stretching is a stretching rehabilitation technique aimed at returning joints to normal mobility and is used in the recovery period after operations, injuries and muscle dysfunction. When done correctly, sensitive peripheral proprioceptors cause the body to function better.

Gymnastics is a type of physical therapy and is performed exclusively with an instructor. For example, proprioceptive stretching helps eliminate motor defects and effectively correct posture.

Benefits of Yogamix

Fitness with Katerina Buida has the following advantages:

no weights, therefore, the muscles will not grow in volume, and this is very important for the formation of a thin waist; movements to improve stretching will help make the muscles more elastic and the body slim; if you follow all the recommendations, your posture will significantly improve and the spinal axis will straighten; back and lower back pain will go away; Katerina shows all the exercises in different versions, so everyone can choose the most suitable one for themselves.

Frog Pose (Mandukasana)

There are also exercises in yoga that are great for stretching into splits. Mandukasana, otherwise called frog pose, will also help with this.

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In order to perform it correctly, follow these steps:

• First you need to get on all fours.
• Next, you should very smoothly begin to spread your knees to the sides. In this case, a strong stretch should be felt in the area of ​​the inner thighs, but there should be no pain. Once you feel a little pain, it is highly recommended to stop.
• Then, while in this position, you need to place your feet on the floor so that your heels point in the direction of each other.
• Your forearms should be on the floor and parallel to each other.
• Make sure there is no arch in your lower back. The abdominal muscles are tense.
• The pelvis should be aimed at the feet.

The benefits of stretching for weight loss

People come up with all kinds of things to lose weight: they exhaust themselves with strict diets, exhausting strength and cardio training. However, they often do not achieve the desired or long-term effect. Basically, the problem is that a person does not feel his body, does not understand what he needs. It is stretching or stretching that helps to do this. It allows you to keep your body in good shape, develop muscle flexibility and avoid post-workout pain, which often interferes with further exercise.

How many calories does stretching burn?

Of course, active stretching helps burn calories, but you need to find out what exact amount is spent during stretching. Stretching is rightly classified as a relaxing workout; this also includes yoga, Pilates, and callanetics.

Compared to such training, aerobic exercise is more effective in burning calories per unit of time. But relaxing workouts, such as stretching, engage deep muscles, which means they help burn dense layers of fat. The effect of stretching lasts for hours.

A moderate-intensity stretching workout forces the body to expend about 150 kcal per hour. For comparison, you can lose about 200 kcal per hour in yoga. As the intensity of the workout increases and the weight load increases, calorie expenditure increases in any case. High-intensity stretching burns about 250 kcal per hour. The maximum is 300 kcal per hour, but this is difficult to achieve.

Stretching uses approximately the same amount of calories as walking. It should be noted that people with good training find it easier to perform exercises, so their calorie expenditure is lower. Most people burn about 150 kcal per hour while stretching. Calorie expenditure during stretching depends on body weight, physical fitness, the nature of the workout and the metabolic rate of the individual.

Triangle Pose (Utthita Trikonasana)

Among the many yoga asanas, there are also those that are suitable for stretching the neck. For example, Utthita Trikonasana helps stretch the neck and back, and also strengthens the leg muscles and helps open the hip joints. Performance:

You need to stand up straight, spread your legs wide, then turn your left leg 90 degrees to the left, and turn your right leg slightly inward.

The face also looks up, the gaze should be directed to the fingers of the right hand.

Next, you need to stand in this position for some time, after which you need to repeat the same on the other side, starting with the right leg.

Neck stretching exercise

This exercise is designed solely to stretch the neck muscles and relieve tension in the upper shoulders:

• First you need to sit on the floor and cross your legs. The back should be straight, the shoulders should be lowered and laid back.
• Next, you need to tilt your head to the right, aiming for your right shoulder. The shoulder should remain in its original position and should not rise. The neck muscles are stretched.
• If you want to increase the extension a little, you can put your right hand on your left ear, and, pressing lightly, pull your head towards your shoulder. This must be done very carefully and smoothly.
• Then repeat the same on the left side.

By performing these asanas and exercises regularly, you can develop the flexibility of your body and improve your overall health.

The main thing in the execution process is to remember to be careful, since it is very easy to overtighten something, resulting in negative consequences.

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Yoga at home | Morning exercises for slimness and beauty | Yoga for Beginners | Yoga for beginners

katerinabuida.com ♥ Instagram — katerinabuida.com/instagram ———————————————————————— My dear subscribers!
Today I will share with you a complex that has helped me stay in shape for many years. Just 15 minutes for slimness and beauty! Although I use these exercises in my practice not only in the morning, but at any other time of the day, I still believe that they are most effective in the morning. This tonic morning complex helps improve metabolism and is aimed at creating a slim and toned body. Particular emphasis in the poses is placed on alignment and stretching of the spine. The spine is our core, and our health, and of course the beauty of our body, first of all depends on its condition. Enjoy your body as it is now and look forward to what it will be like in the future. Develop body culture! Stay in good shape! Have a wonderful day!

00:44 — Greetings. Salutation 00:44 — Warm-up. Warm-up 01:39 - Vertical stretch. Urdhva Hastasana. Raised Hands Pose. Urdhva Hastasana 02:51 – Chair Pose. Utkatasana. Chair Pose. Utkatasana 04:01 - Horizontal extension in chair pose 05:06 - Squat 06:12 - Half-toe squat 07:22 - Heel squat 08:29 - Plank pose. Kumbhakasana. Plank Pose. Kumbhakasna. Phalakasana 09:35 - Child's pose. Balasana. Child's Pose. Balasana 09:44 — Downward-facing dog pose. Adho Mukha Svanasana. Downward Facing Dog. Adho Mukha Svanasana 10:46 - Sahaja Purvottanasana. Inverted table pose. Upward table pose. Sahaja Purvottanasana 12:00 – Half boat pose. Ardha Navasana. Half Boat Pose. Ardha Navasana 13:05 - Cool down. Cool down. Lying stretch pose with hands behind head. Supta Urdhva Hastasana. Upward Salute Pos. Supta Urdhva Hastasana 13:26 – Simple backbend with a lock behind your back 13:31 – Exercise “Verbebra by vertebra” 13:59 – The best motivation for training

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Contraindications

Despite all the benefits of stretching, there are cases when exercises should be carried out with extreme caution. You should not be overzealous or even better to postpone stretching for weight loss if:

• fractures and during the recovery period after;
• exacerbation of chronic diseases;
• heart and vascular diseases;
• osteoporosis, arthritis, osteochondrosis, hernias and other ailments, disorders of the joints and spine;
• pregnancy;
• hypertension.

Nutrition expert

If during the exercise a sharp pain appears in any place, this indicates problems in this area. Therefore, you need to stop doing it, and not endure the unpleasant sensations. You also need to see a doctor and undergo the necessary examination.