Fascia Reset

This Fascia reset Maneuver will take 30 minutes. These are the basic Fascia maneuvers from Human Garage. The maneuvers are easy to do. The exercise will be done trough rotation in the body, compressing and breathing

Transcript

Hey aloha the following video is practice from human garage for your fascia so we will work on your fascia in 30 minutes Through breathing and the special movement I will guide you through. And you will need 30 minutes to this. Yeah all what you need is two meters space for yourself yourself. We will do all the practices by standing. And yeah happy welcome let's dive directly into the practice Aloha and happy welcome to a class of fascia manoeuvres. I'm Yilmaz Koshua. And I will guide you through. So. . . In the beginning we have to say that we have three different types of breathing. The three-stage breathing. Full breathing and inhaling through the nose and exhaling through the mouth so I show you one time This is the three-stage breathing. Complete inhalers. Mouth in mouth out and nose in mouth out. This one. Second thing to know is that you activate your spinal pelvic lock. Pull in your sex organs and the belly button to the spine. So this is the second thing that you you're trying your best to activate this over the whole practice you are in the maneuver so we are beginning with totally twisted Cross your right leg over your left. And your left arm goes on your right shoulder, Your right arm. Grabs your left ribcage, Spinal pelvic lock, Activated, Look to the left, Turn the body to the right, Three stage breaths. Hold it, Twist it, Exhale. Hold it, Twist even more. Exhale. Head to the left, Body to the right, Spinal paddock locked, Exhale. Inhale through the nose, Exhale through the mouth three times more. Perfect. Come to the middle. Realign. Grab again. Spinal pelvic lock. Look to the right. Body to the left. Three-stage breathing with me. Hold it. Put it to the left. I head to the right exhale. Again. Hold it. Twist more. Exhale. One time more. Hold it twist it Exhale. Inhale through the nose out to the mouth. Ah. Relax your shoulders when you breathe out again. Ah. Ah. Three more. Stay twisted. Spinal pelvic lock. Ah, Perfect. Release and walk around. Use your space, Feel in your body. What happened to you? What happens to your body? Maybe some tinglings or wigglings. For me it's like sparkling in my arms at the moment. And we are beginning with the other side. Cross your left leg over the right one. Right arm on your left shoulder. Left arm at the right rib cage. Spinal pelvic lock. Sex organs inside belly button to spine look to the right body to the left Three-stage breathing. Hold it. Twist it more. Exhale. Again. Hold it, Twist it. Big sales. Hold it. Head to the right, Body to the left, Twist even more, Spinal pelvic lock exhale. Inhale through the nose out to the mouth. Relax your shoulders. Can we keep twisting? Again. Ah. Three more spinal pelvic lock active one deep more. Ahhhh. Perfect, Come to the middle Realign. Spinal pelvic lock. Head to the left, Body to the right. Three-stage breathing with me. Hold it. Twist it more. Exhale. Okay. Hold it. Head to the left, Body to the right. Twist more. Spinal perfect lock. Exhale. One time. Hold it. Twist it. Exhale. Amazing through the nose in mouth out Relax. Spinal pelvic lock active. Ahhhh. Keep twisting. Sigh. Ah. Two more. And the last one deep and relaxed. Amazing. Lose it and walk around. Walk a figure of eight if your room is able to give it to you. Feeling your body. Feel what is happening shake it a little bit and we're coming to the next maneuver it's called anti-gravity for anti-gravity you take your hands together Bring it to your neck. And you bring your elbows to the sky and widen them and you stretch your neck to to the up sorry for my english Spinal pelvic lock active, Bring your elbows actively up and your hand is Stretching your neck Yeah, You want the stretch. Spinal pelvic lock, Elbows to the sky, Look up, Breathe in three times deep through the mouth. Spinal pelvic lock, Through the nose in and mouth out. Ah. . . Amazing. Keep your grip, Chin to chest. Elbows together spinal pelvic lock, Breathe completely in through the mouse. Hold it, Look up to the right. Exhale to the middle. Breathe in. Look up left. Exhale middle. Again Red sales. Breathe in. Exhale, Middle. One time each side more Let's see Inhale. Stretch your neck. Exhale. Perfect. Push your butt back now. And come into a little squat. Push your butt back, Exactly. Keep your spinal pelvic lock active. Lift up your chest, Look to the front, Your elbows go higher. Keep your grip behind the neck, Spinal pelvic lock. Breathe in deeply through the mouth. Hold it, Look upright. Exhale to the middle. Again, Inhale. Look left. Exhale. Inhale. Look right. Exhale. Finally, Have a look. Inhale. Exhale to the middle. Sail to the middle. Greenhouse. Come into a deep full squat fully squatted, Compress as much as possible. Spinal pelvic lock active. You can press with your knees, Your elbows together. Inhale three times deeply through the mouth. Fill up your belly. Oh. And balance on your feet forward and backward inhale to the nose out to the mouth One time more deep. Push your butt up and keep your head low and breathe inhale three times to the mouth deep Keep your spinal pelvic look active. To both in and both out. One time more. And now, One by one, Verbo, You can slowly unwind, Come up, Take your time. Keep it slow. When you are almost there, Just look up and make a little back bend. And release your arms. Walk around. And feel into your body. Your buddy is your best buddy. So we are connecting really well with our body through the breathing Bringing the consciousness together with the body the three unity body mind and soul Shake it off. Get ready for the next maneuver. It's called Swinger. Push your butt a little bit back. And bring your fingertips to the knees. Keep your chest up. Bring your left hand. To your right shoulder like you're pushing your shoulder kind of Now bring your right hand. Behind the elbow the beginning or ending of the triceps. You grab it. Look to the left come a little bit more into a squat spinal pelvic lock body to the right as much as you can. And now breathe deep through the mouth three times. And twist with every breath more. Three more. Keep twisting. One more. Body to the right, Head to the left. Oh. Amazing. Release. Release. Shake your body, Walk around. Yes. You're doing really good. Keep going. Keep feeling. Keep breathing. Ready for the other side? Okay, Me too. Come again into a little tiny squat. Bring your fingertips in front of your knees. Spinal pelvic lock, Your left arm, Oh no, Your right arm now. To the left shoulder and you grab the right triceps with your left hand. Come a little bit more into a squat like you're pushing your butt back. Keep your back straight in one line. Look up. Your chest is up look to the right body to the left spinal pelvic look active and again breathe deep through the mouth in and out Three more. Amazing relief. Feel the release maybe you feel a head rush enjoy it enjoy it we are getting ready for the next maneuver it's called pullover This one is really good to open your shoulders, The shoulder blades to create more space, Really good for the kidneys, For your lower back. Okay, With your right hand, You grab the part between your shoulder and your shoulder blades, Like the edge of your shoulder blade. And imagine a line is going down. To your lower back. And you want to keep your hand there. It is really important that you keep your hand there. It is locked. Okay. Then your left hand grabs your right ribcage. And you. . . Stretch it you pull it to the front you're you're doing like this yeah but you keep the grip Now you come to a little tiny squat. Pelvic spinal lock spinal pelvic lock in active look to the left Lift your left shoulder breathe in deep through the mouth Hold it. Lift the shoulder higher. Exhale. Again hold it and now bring your left shoulder shoulder to the right knee and coming to a little bend exhale Feel the stretch, Play with your body and breathe deep through the mouth deep. It helps more. Keep the grip. One last deep. Release come up amazing walk your body shake it whatever is feeling good for you right now Amazing! Okay, Ready for the next slide? I am and you are. I am. Left hand on your right shoulder. You find the spot. The edge of the shoulder blade imagine the line going down there right hand on the left rib cage you're pulling like you're doing like this Yes. Come into a little squat, Tiny bit. Pull in the sex organs. Activate the spinal pelvic lock. Look to the right and lift up your right shoulder. Amazing. Feel the stretch. Breathe in deeply for the mouth. Hold it, Lift up the shoulder higher. Exhale. Revent. Hold it and now bring the right shoulder to the left knee. Work with the pressure. Breathe in to the mouth deeply. Work with the pressure. Move it, Play with it. We need more. One time. Amen. Release come up walk your body work your best buddy it's always there for you Ah, You are doing so good to your body right now. Thank you so much. For giving you this present and this present moment. Okay, Shake it, Shake it, Activate it. Last maneuver, You're ready for it. It's called pretzel squat. So you tee up your left leg in the middle of the right leg. Then you make three steps or three feet to the left. Keep your legs straight and now turn the body to the left. Push out your right hand to the front where the left leg is going to. And now you can activate your pelvic spinal lock already. And your left hand goes to the butt, To your left butt cheek. And you look to the right and relax your shoulder here again. And now look with your nose to the ground while you are pushing your butt into your left hand. You feel a stretch in the left leg. Stretch this is the point where you stop where you want to work with bring your right hand to the left shoulder and your left hand behind your back or to your back with the hand palms facing inward to the out now come into a squat the knees pushing away from each other and come to a Right, Spinal pelvic lock active and breathe deep to the mouth. Bring your right hand to your back and your left hand to your right shoulder. Look to the left and breathe again three times. Spinal pelvic lock. Release, Come up, Feel your body walk around. Amazing! Feel the dizziness! Yes this is good for my body And I think for yours too. My dog was changing the spot of the camera. Because he's leaping directly under the camera now let's come to the last maneuver thank you for being with me tee up your right foot in the middle of your left one three feet to the side okay turn your upper body to your right leg and now bring the left hand and arm into the front where the light right one is looking to okay and now relax your shoulder bring your right hand to your right butt cheek spinal pelvic lock active look to the left over your shoulder and bring your nose to the ground and push your weight into your right hand until you feel a little stretch in your right leg that's the point where you want to work with you can go deeper if you like to or just stay where you are now bring your left hand to the right shoulder right hand behind your back come to a squat bring the knees away from each other when you squat look to the left body to the right spinal pelvic lock breathe deep through the mouth amazing now your left hand goes to your back and your right hand to your left shoulder look with your head to the right breathe deep again let your breathing move your body Spinal pelvic lock. Knees away from each other. And just one more because we love it. Oh. Exhale release come out of the position move your body feel release Feel the release, Yeah I'm getting so dizzy in my head and I feel so light and I hope You too. Thank you for being with me. Have a beautiful day or a beautiful night whenever you see or hear this. Much love to you from Germany. Adios.