STRETCHING EXERCISES for BEGINNERS (1st video from 3)

So I decided to share my favorite stretching exercises with you but make it 3 separate videos - Stretching for Beginners, Stretching for Intermediate level and Stretching for Advanced level. That way you can choose what level of exercises suits you the best or you can mix them and make your own stretching routine out of different exercises!
In this video there are going to be 7 stretches for beginners so if you’re just starting out with stretching, fitness or ballet, this video might be interesting for you!
Subtitles: Anna Fesun ([e-mail])
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You should always consult your physician before starting an exercise as there is a risk of injury associated. By participating in this program you assume full responsibility for any and all injuries and damages that you may incur while practicing these.

[@gerardloesner8110]

Well I'm 60 years old and I began classic dance this year (...); this video is over the top for me during our Covid restrictions... Thank you Maria !!!

[@gerardloesner8110]

and sister....!

[@migghhe]

Good luck! I'm 16 and I started taking ballet classes last week

[@mona-mo3sd]

hey! do you have any updates? how's your dance classes going?

[@johnjwyatt]

hi! Since Sofya doesn't have a microphone, it can be hard to hear her. Could you repeat what she says for the viewers?

[@abc-yg6tk]

I have seen a lot of beginner split videos, but most of them do not help a true beginner much. I like how you showed us how to go further into the middle split by explaining, and using the pulse at 16:30 to go further. Thank you ❤️

[@ЮлианаТылина]

Huge thank you💖. Please, do videos about pirouettes, grand battements and front extensions🙏

[@patriciagalindo1399]

Thanks a lot!!! This excercises are helping me a lot! I am 67 years old! Thanks you both..

[@ernestocruz8824]

I'm a 25yo male with absolutely zero flexibility. I'll be trying this for the next month everyday after my workout. The first day was already difficult to me. I'll post my results after a month. Great content!

[@Aminata1811]

Hey! Did you see an improvement ? :)

[@mh9015]

Thank you for this video! I feel more relaxed, but trying not to stress that i cannot replicate all these positions perfectly

[@danielakessler5851]

Can you please make more stretching videos; especially for beginners. I have been following along this one for 4 months now and I still am nowhere near advancing to the 2nd one . It will take me years to get to your 2nd level stretch routine

[@alettaa]

Yayy! I love stretching and as I bike 16km everyday I became sooooo tense and need all the daily stretching! Thank you!😊

[@carollinemaurice7362]

OMG tank u tank u tank u!!! I'm so happy your doing more stretching videos I am having a hard time with my point work I would love to have a feet strength routine pleasee😍❤️

[@nadlena]

Thanks for the video. But I would not recommend pulsing while stretching. It is a very old technique and it is easy to damage muscles with it. Better to breath slowly, concentrate on muscle stretch and relax. This works better then pulsing. Also dynamic stretch is a good option to replace pulsing.

[@jaya.ballet2656]

I can tell you're trying not to become the freaking divas of stretching.... when I was doing the last exercise I could tell you were holding back from bringing your leg to the floor! Also, I'm an intermediate level ballet dancer but I still did this... it's really nice to go back to the most basic stretches!

[@oxanadascal9255]

I did it very often and my stretching is getting way better! Thank you very much!

[@nn-md6oe]

Thank you so much. My daughter try your videos.age8. You are the admiration of my daughter.fromJapan.

[@parismorgan4428]

Can't wait to do this before my Ballet classes

[@parismorgan4428]

Спасибо

[@Sunflower_vally]

You should never do an intense stretch right before a class, you can become to limber and weak, your should just be at the point of being warm and able to move

[@elenayarkova8811]

4а 535

[@parismorgan4428]

@@Sunflower_vally I have a joint condition so I need to do a full and intense stretch session before class! But you're absolutely right for most people they should not do this beforehand 😁

[@parismorgan4428]

@@elenayarkova8811 ??🤔

[@RamonaKrohn]

Thank you were much! I´m a German actress who always just dreamt of dancing, but at least continued fitness and general movement constantly. My struggle over all the years: Hip opener!! This sitting exercise when you lay one leg on top of the other -- my knee is VERY high and additionally it hurts like hell. I promise, I did those exercise again and again for a long time...any idea to get one step further. As a child I could do middle splits and I still can do almost correct front splits. But somehow I do something wrong with the hips as I don´t want to accept they´re not made for dance. By the way -- BIG BIG admiration to you and your sister! Everything you do and how you talk shines and is personally warming

[@strangerfruit]

Спасибо, Мария и София) То, что нужно)) Занимаюсь и жду с нетерпением остальные видео))))

[@joyinmymind]

Maria, this is amazing after every kind of work out!... Truly!... And it's just the beginner lever!... Thank you so much for this!...

[@maryissacs3025]

Great timing. Had just completed my workout and this was the perfect cool down/stretch my body was so tight. Thx guys!! 🙏🏽🙏🏽🙏🏽

[@Sophia-00]

Looking forward to the series :)! Hopefully I can follow along very soon when my leg injury has healed... xoxo

[@ふう-u9r]

Thank you Maria. This program is finally the one I can actually do!

[@mafaldamiranda2197]

Love it I found it very useful it is really easy to adapt the exercises for someone with 0 flexibility which is my case I will continue to do these stretches

[@LEABALLERINA]

Really nice exercises 💪🏼 the cool thing is that you can choose your personal difficulty level

[@missmlb3842]

Thank you...cant wait to try!!

[@EmilyElizabethxox]

Does anyone else feel a huge amount of relief at 13:30 when you find out the next stretch is sitting on the floor? lol.. This video was very well constructed, thank you Maria!

[@dearjagigen1093]

This was the best stretching video I’ve ever seen, I’m not flexible, but I’m gonna try this everyday a week or two😊❤ Week one: Week two:

[@LisaBargerOnGoogle]

Thanks!

[@kristiLB93]

This was great! I’m going to try and be consistent with these every day!

[@Ray-vi7vn]

am I literally the only one having difficulties with even putting my body into one of the positions let alone hold it for a longer time? - beginner beginner

[@orangekotange]

i feel you, when I watch this for „beginners“ I sometimes fell like a new born child who cant do anything

[@chumbucket6989]

If it helps you, when I was 17 I could not touch my toes. But I decided to stretch all the time while sitting, reading, watching videos, now I’m almost 24 and I can put both my entire hands comfortably on the ground while keeping my legs straight. I had a mastectomy and lost flexibility in my arms but now have built back my upper body strength with elastic bands I got online, and daily morning stretching. My next goal is to stretch and strengthen my feet between now and when I turn 25. I tried dance as a child and quit because i felt out of place but I promise this stuff is for anyone with a body. Listen to yourself and come up with your own goals. Do not give up. It’s ok if you don’t go to the olympics

[@georgiadonald1588]

@@chumbucket6989 wow! Well done 😘💕💐

[@fridamoreno4224]

I've been stretching since I'm 15 (I'm now 23) and I'm here doing this routine at least two times a week because I still haven't "accomplished" several positions. Every body is different and, if you're just starting, don't feel discouraged. What matters is that your body is getting the exercise it needs, not how far you can go or how longer you can hold.

[@kaylapruitte7294]

Would it be possible for you to do on video on what daily, or every other day, stretches one can do as a beginner to get into splits safely? I see so many "Splits fast" videos on KZbin and that cannot be good for someone with very little flexibility to begin with. I feel like it's more of a gradual process.

[@Aminata1811]

If you talk about front Split, the hamstring stretch and the lunge are the basic stretch to get into the split :) also sit in a split :)

[@tarantellalarouge7632]

thank you Maria and Sofya, I hope I will reach you level in a few days !😄

[@TheKcarmo]

Love these stretches ❤️❤️❤️ I really enjoying It! Thank you Maria and Sofya. You're the best.

[@nadinesami5603]

You’re so sweet! Thank you so much

[@miumiu21able]

I like this video. it's so valuable and helpful that you tell us your stretching exercises because you're the first-class ballerina, and Russian dancer(or gymnastics) are specialized in the practice especially at flexibility. So I'm very happy that I could learn those method from you through the video❤ I just have to follow you at the mat, and It was easy for me to understand thanks to your explaining in detail❤ though your stretching exercises are high level and effective. Besides I really like it just because I can relax and enjoyable❤ Thank you.

[@valeriebeckyoga4569]

Thanks for all your fitness videos! I'm enjoyed these so very much and I make these severy time a week!

[@tatianaquea733]

I really love all that you do 😍❤️ you're amazing 😍😍❤️

[@anastasia.angelova]

Вы большие умнички ❤ Приятно позаниматься с вами ❤❤❤

[@Pekate2010]

Hi Maria, I just bumped into your channel and am loving it! I just finished doing the exercises on this video. Please, how often (daily?) should I do these exercises? And what would a routine for an absolute adult ballet beginner would look like, please? Please recommend which video (s) to follow. Thank you!

[@olgazaliva]

Спасибо большое! Умнички!

[@roeemazurik6527]

Thank you so much, I have done a big progress with my hip flexor since I have started doing this video

[@Aminata1811]

Hey! Did you practice it every day ?

[@NinaSofia_]

María que Dios te bendiga grandemente muchas gracias !! Ahora soy una señora mayor pero me gusta ser flexible y esto realmente ayuda🎉❤🙏🏽🧚‍♂️

[@adamkozowski7510]

Very good idea and amazing execution.

[@orjwanalsubhi6721]

Hmmm I liked exercises very much and I am very happy because I finished the whole video and the exercises will be done, as I have little learning, i.e. I am not a ballet trainer, ie gymnastics. I liked the video very much

[@patriciapereiravazdasilva1417]

Amazing streches! Thanks a lot, you two are so lovely and competent! Really inspiring!

[@kirchhoffkirchhoff9280]

good to do at home.

[@mailin9092]

I'm almost 30 and I'm extremely stiff, can barely stretch at all.. Is it too late for me to work on my flexibility and become way more flexible ? Mom said after a person turns 20-25 people can't get more flexible than they already are...

[@anaaaa_4902]

You can always be more flexible through stretching! Though the older you are, the slower you start seeing results come in and the more consistent you have to be. But it is possible :)

[@JorgeRamos-xw6dy]

thank you!!

[@vanessarosa6745]

i love it!

[@vickieday581]

63 worked very well

[@marielkishernandez7638]

I love it ❤❤❤

[@lilianagayford9318]

EXCELENTES TUS RUTINAS!!!, SIEMORE TE SEGUIREEE!!, TANK YOU!!

[@StJust]

Привет из Исландии! У вас здесь есть поклонники! Приезжайте к нам с турне!

[@mahsabh428]

This is so helpful. Thank you so much 😊

[@micap1121]

Love it!!! Thank you❤

[@sakuraparamarta9894]

This is so helpfull... thankyou soo much maria💞💞💞💞

[@kayafternoon9045]

Love more stretching please

[@miriammeilaender8078]

Thank you so much, Marachok, (and Sonia)! These are so helpful!

[@acelyaozrn]

Thank uuuuu I did this before sleep

[@folkmoreswiftie]

Amazing !! Thank you very much !! 🤩🤩

[@yulianasullivan3666]

Amazing!! Thankyou 💖💖🙏🙏

[@elizabethhsu1247]

Love your videos!

[@TURGUNOVA]

Маша, запиши, пожалуйста, ещё один класс у станка для среднего уровня ).

[@Ida938]

Oh my god, thank you so much for this!!!!!

[@andreaelmore6378]

Me encanto muchimas gracia Maria te admiro mucho por y valoro todos tus videos

[@dalainyam4619]

You are awesome talented and beautiful my daughter and me love it.

[@alyssiaa2b14]

Wow this routine is so cool 🤩 what is the music you use on this vidéo for exercising? Love your vidéos and dance skills by the way 💕

[@saravanderhoek4024]

Really good!

[@eileenkung5839]

Nice workout.👍

[@yaprakcelebi3172]

Okay, day one is done.

[@sun-ahchae8110]

Amazing!! thank you soooooo much!!

[@marialuzmaytorena7095]

Thank you ❤

[@bearox8302]

Pettition to get a microphone for Sofya

[@annielee8611]

Awesome!

[@JessicaChloé-ChristHeart]

love love the music here :))

[@Melody-en6xn]

Is there a warm-up video?

[@carolinaargento_]

loving it

[@MeteorRed]

*Как автор многих обучалок* конечно же готов одобрить )))

[@vickycabrera4405]

Thanks girls a very useful video, if possible could you do a video with a workout for begginers in pointe shoes please

[@lepidussollertiaatheriusex7274]

i like all of your stretching videos the most can u post more of them 🍬🎂

[@vincenzoarieggiato120]

Thanks miss

[@Astx03184]

Thanks! 😊

[@nildavillagra5581]

the next can be stretching exercises for more advanced and rotation, please 🙏❤. Thks 😊

[@odette6088]

01:00

[@leona5543]

Mic Sofya!!

[@frida_castrodancer]

Thanks María and sofya. You are amazing. ✨ Greetings from México.

[@michelazanolla1582]

Assolutamente favolosa

[@raghu7039]

Is this really for beginners or am I just inflexible af? :/ I couldn't even come close to doing the third exercise, my legs won't spread like that. Any advice fellow stretchers?

[@lorrainesanie1763]

Mini melt down..... Does this replace the other stretch?

[@danastewart9281]

Beginning with lunges for a beginner?

[@ЛарисаШевандрова]

Маша,а можно с переводом на русский язык?!!!)

[@lorrainesanie1763]

Ballet full body stretch or this one?????? 😳

[@samindarbarzin7666]

🙏🙏🙏🙏🙏❤😍

[@hayatboztepe]

Can you add subtitle for turkish?

[@abcabc-gl7ug]

Love socks

[@andrearomanofitaly4115]

I never noticed but Maria has an incredible b side !!!!

[@zhanghongyue379]

Thank you Maria, but I am having trouble hear from your sister clearly

[@maylisatik7647]

Could we here Sofia a little bit better please? ❤️😍😘

[@dulcegarcia2947]

Orible

[@yoyk_u]

I’ve been doing this strech for almost two weeks with the full body strengthening workout now, but i cannot believe my eyes these are too effective! I am a late starter at ballet and i just did my first splits in my whole life. Thank you so much🩰✨🥹

[@oxanadascal9255]

This is so helpful, thank you very much!