STRETCHING
online and offline
with Natalie Sokolikova
Former top manager, entrepreneur for over 12 years, wife and mom of two sons.
I currently have a wide range of consulting practices. I have an MBA degree, also studied at a spiritual school in India.
Being a nutritionist and an expert of the resource state, I adhere to the concept of holistic health.
Natalie Sokolikova
Why should you develop flexibility in the Body?
Stretching liberates the body and mind, fills the body with unprecedented lightness and allows you to feel like a completely different person. In addition, stretching is flexibility in the body.
And with the flexibility of the body begins the flexibility of the mind, the ability to feel better, you level up your intuition and begin to make more correct decisions.
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All exercises are performed without any tension.
It is important for us to assess exactly the current level of your flexibility.
There are 6 exercises in 3 positions in the complex.
*Exercises 4 and 5 must be done by changing arms and legs.
Attention! We perform the exercises as carefully as possible, smoothly, WITHOUT sudden movements and «sports» records :)
Exercise 1 Butterfly
We sit on the mat and spread our legs to the sides. Buttocks firmly pressed to the floor- Position 1 - it is difficult for you to spread your knees apart, and it is difficult for you to press your feet together
- Position 2 - you spread your knees to the sides, but you can’t put them on the mat, and your feet are already better in contact with each other
- Position 3 - you can put your knees on the floor, your feet touch each other and you are comfortable in this position for at least 5-7 seconds
Exercise 2 Tilt sitting to straight legs
We raise our hands up, the back is straight, the legs are even and firmly pressed to the floor, the buttocks do not tear off the floor. We lean forward, try to press the stomach to the hips and reach out with our toes
- Position 1 - palms rest on the hips
- Position 2 - palms lie below the knees on the shins
- Position 3 - you manage to reach your toes with your palms and you are comfortable in this position for at least 5-7 seconds
Exercise 3 Standing tilt to straight legs
We stand up, the feet are firmly pressed to the floor, the back is straight. We try to bend down to the floor in the maximum amplitude for ourselves
- Position 1 - palms rest on the hips
- Position 2 - palms lie below the knees on the shins
- Position 3 - you manage to put your palms on the mat and you are comfortable in this position for at least 5-7 seconds
Exercise 4 Cross bend of both hands behind each other
In a standing position, we try to cross our arms behind us in the maximum amplitude for ourselves. Repeat the exercise by changing the position of the hands
- Position 1 - you cannot touch the fingers of both hands to each other
- Position 2 - you can touch with your fingertips
- Position 3 - you are able to wrap your palm around the opposite hand
Exercise 5 Forward Lunge
We become a lunge, the back is straight, the angle in the leg is 90 degrees
- Position 1 - put your hands on your knee
- Position 2 - palms down
- Position 3 - you can to lie on your hands without lifting your foot from the floor
Exercise 6 Half steps forward with arms outstretched
We approach the free wall, spread our arms to the sides and press our fingers to the surface of the wall. Without lifting your fingers, take half steps forward
- Position 1 - 1 half step
- Position 2 - 2 half steps
- Position 3 - you are able to take 3 or more half steps
Now let's count the points!
*In exercises 4 and 5, two positions of the hands are considered (4 - left and right) and two positions of the legs (5 - right lunge and left lunge)
You can score Minimum points 8 points, Maximum 24 points
1-8 points - a level that is definitely worth to increase
9-16 points - middle level of flexibility
17-24 points - a good level of flexibility (but there is no limit to perfection :))
Great mood and self-confidence
Smooth effective posture
No muscle cramps or spasms
Disclosure of femininity and plasticity of movements
Increasing the flexibility of the legs and stretching improve your inner confidence and femininity.
Health, flexibility and lightness throughout the body
Stretching is the perfect way to relieve back pain and discomfort after a long day at work. A beautiful and healthy posture without doctors is provided to you.
Slim and fit figure
Thanks to short sessions, you can reduce weight without heavy loads, tighten your body and make the skin on your legs more elastic, and as a result, increase your self-confidence.
Reducing stress and improving sleep
Stretching is meditation, it will bring benefits and inner health. You will be able to reduce stress and improve your mood after the first session.
I love discovering talents and helping people to start something new in their lives.
Analyst of the system of self-knowledge «Human Design», practicing specialist in Ayurveda, Master of Reiki.
I had an experience as a top manager with some big companies as a Director of Development and an experience of multiplayer of my own projects. I graduated from a Business school and received an MBA degree. 4 years ago I studied at a spiritual school in India.
We have been married for over 20 years with my husband, we raised two sons.
Why am I teaching classes on stretching and holistic practices?
Because working with the body is a very important component of satisfaction in your life.
I select a diet and physical activity practices for my clients individually.
How do I Work
In my practice, I adhere to the concept of a holistic approach
Free initial consultation and filling out a questionnaire for you to clarify your request
Selection of a group of exercises and techniques that should be emphasized. For example, cardio (running, Nordic walking, hiking, swimming, cycling, etc.) and exercise groups where you need to loosen the clamps. For example, the sternum, cervical, clamps in the pelvis, lower back, etc. I also select exercises to improve the circulation of the lymphatic system
I'm adjusting your diet. Without counting calories, diets and restrictions. I focus on the compatibility of the ingredients on your plate, the number of meals and their amount, food processing options, the use of spices and the presence of whole (non-industrially processed) food on the plate. I actively use the «bowl mode» in my practice, the ancient science of Ayurveda, modern biochemistry and the method of self-knowledge «Human Design»
It is the «Human Design» methodology that offers an individual approach to your best well-being, since it is taken for analysis your individual date of birth
Contact Us:
6390 Engelberg
E-Mail: natuszka777@gmail.com