5 daily stretches for everyone.
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- Опубліковано 29 вер 2024
- 5 daily stretches for everyone.
Week 1 workout for the 12-week fitness project 2022
Anytime of the day, and for everyone, takes less than 5 minutes.
Stretch, don't stress.
To register for the project - forms.gle/evCH...
#12week2022
4:37 = quadriceps strech
8:18 = hamstring Stretch
10:27 = Strech 3
13:30 = Strech 4
15:00 = Strech 5
17:00 = Sum up in hindi
Thank you so much.that was really useful
Thank you & god bless you💕
Thank you 👍🏼
Thank you
Thank you so much, this is exactly I look for.
Very much lucky to watch your tips for stretching to keep self motivated by all means…May Almighty immensely bless you. Thanks n best regards👌👍🙌 VJN
1st watching your vlog. Very happy and I'm watching every day from now on.
Thank you ❤
I love your style of explaining. I just want to say teachers stand for 8 periods & teach. They also walk & climb up & down the stairs a lot.
I am watching your video first time and I am already your fan
You are fantastic mam. Simple and easy I am able to do with acute pain of sciatica and they help. Thanks❤
I just like your way of expressing your kind of information madem.
Fantastic exercise M'mm. 👏 Thanks
Love how she takes her time to explain and demonstrate. Thank you very much. Great job
Bohot acha tips diya aapne aap isliye fit hain
Hello Rujuta mam, I was used to do all the exercises daily.... But now suffering from chikanguniya ...it is very difficult to do even streching....what should I do...please suggest.
Awesome Mam .. Thank you for motivate us 👏🏻
Very good explanation mam very interesting exercise Thank you 🙏 keep doing good job 😊👌
Thank you 🙏🏼
You are best❤
Thank u 💓
This is not “barr barr “ everyone is love to hear you. Specially me 🙂
Namaskar mam. Thanks a million for your guidance.
Backside namaskar seems difficult for me. I had problem in right shoulder movement. So with this exercise I am experiencing lot of shoulder pain.
Should I continue this exercise or will I need some different approach.
All other stretches are helping me to gain flexibility.
Thanks once again 🙏🙏
Please guide. 🙏🙏
Thank u rujuta 👍👌😘
I will do mam tq very much🙏❤
Thank you Ma'am 🙂
Mam please make video for weight gain
Mam I am of 52 years old and my body weight is 86 and I have spondylitis so which are the best exercises for me and I also have back pain
Thank you Rujutha madam , I am having arthritis initial stage, shall I do these stretches
Mam good morning 🙏 ❤
Mam alkaline water drink sob koi pi sakta hay
Mam I have got operated hernia is it safe to exercise now or when is right time to do exercise which u mentioned in this video
Rituja muze frozen sholder ho gya hai saal bhar ho chuka pls mere liye kuch asar karak tips dijiye
Too good
Poat kami karayche vyayam sangal ka?
Me 84 can not stand as my knee problem nor any body to help
Thankyou mam😊
Thanks so much. I have been diagnosed with severe rheumatoid arthritis. Yet I could try all these stretches slowly and steadily. Thank you so much once again.
@@sabdarr3882 tell her to sit in the sun, avoid worrying by meditation & do deep breathing exercises daily in open air nature
Aloe vera juice can help
Do daily gratitude & affirmations
This will change her mindset
Have a lot of plants around her
Ask her to become peaceful completely.... Body is rigid she's not living & loving
Read louise hay book
Heal your life heal your body
Hope you don't mind arthritis can be very painful & limiting you
When you feel better
Help another with same problem
Avoid heavy lifting & too much work in one day, include light sensible physio & stretching with some classical violin music in the background
Use vanilla or lavender candle to relax (Yankees candles) just burn for an hour that's all you need to make a relaxing atmosphere
Hope she likes it and tries these remedies share with doctor first & let me know 😊
I too am suffering from rheumatoid arthritis from a very young age. It's really hard and these exercises are very useful
Is it possible easily to do in RA esp 4th and 5th exercise.I tried back namaskar and failed
HI, I am obese and so have knee and leg aches. Am taking a decoction of HARSHINGAR LEAF 🍃 TWICE A DAY, since 15 days. Have been reading about it for ever, but just tried it. It was , no IS magic. Please read about the properties. It's a very medicinal plant. Watch some you tube videos. And please DO try it. Good luck.
@@anjalitalegaonkar9672no worries. Gradually you will be able to do. Keep trying along with rest of exercise. Best wishes
Another aspect which everyone has already pointed out is the humor part, especially kisi bhi kapde mein kariye, saree, lungi etc😄😄😄😄
Wedding lehnga 😅😂
Rujuta, hats off to your simple and yet lucid explanation. You are a great motivator. We can feel your sincerity and the nobleness of your intention. This is an equally sincere reaction, no exaggeration. I also enjoy how you lace your talks with a light humor. Even though you may talk about the same topic multiple times, it's more mature and clearer with time. Keep doing the good work.
I have read most of your books. They bring about great learning. Thanks.
Llllllllllllll
So much this is from ethiopia
Dear Rujuta...more than the pleasure of watching your videos is enjoying the benefits of seeing ones body improve. I started watching your lockdown videos in I think April 21. Basically I like to walk and try to eat healthy , but have a sweet tooth. During the covid lockdown this trend of sweet eating took a front seat and the little walk I did just vanished from my curriculum. Resulting in a gain of 10 kg. However I remained unaware of how small unhealthy habits had become my routine , like most of the home time sitting on bed in a slumped position, eating lots of bakery items including biscuits to satiate my hunger pangs while doing work, samosas ,no exercise etc. All resulted in feeling of fatigue ,slow down , breathlessness and of course tighting of clothes. I felt restless and irritated. That's when I saw your first video ..I think about eating chuare..for various benefits. I actually brought it that day itself and started the change. By and by I realized from your videos that simple habits like eating home cooked food , avoiding biscuits, making exercise part of one's Day (even if it's a half an brisk walk) sleeping well is what I had skipped during the last 2 years. As you had shared in one video never to assess your progress by scales , I too never ever weighed myself. By the end of first month...post the stretches and good diet incuding all traditional food and fruits my stamina increased and I was ready for a good routine. Consistency of following the simple routine then gave me a surprise, I lost my inches around the middle section and then post 4 months I could wear the clothes which I thought I could never fit into. Clothes size changed but more amazing fact was the feel good factor. I have tried to inculcate the same precious habits in my children and friends. So thanks to you for presenting it in such a simple and straightforward way...with lots of humor and a little sarcasm 😉 sometimes . I love watching your vidoes and wish you do many more such amazing videos. You have a passion for health and fitness but in its true sense. HAPPY NEW YEAR TO 🎉 YOU.
Your are a real motivator rujuta mam
This is my story too. Now I'm healthier and fitter it's all coz of her.
@@jyotiagarwal_ j
Hello mom
Where your class,
We can never have enough of you. Thanks a ton. Brilliant insights and stretches.
Day 1 done ✅ consistency is the key. Thanks Ma’am for making our life easier.
I don't find form.
Rujuta, I love your enthusiasm to share what u have developed as a deep body of knowledge ! I love the fact that u seem to share it because it gives u happiness. I had arranged for your talk at Goldman Sachs and I am so proud we got u there...many went back inspired with your knowledge and viewpoints!
S
Excellent ❤ You’re way of teaching us is the simplest and inspirational for all ages God Bless You and your family Always ❤
I like how she says if you are a bus conductor! How she is involving everyone from all walks of life. It touched my heart. More power to you Rujuta, your confidence gives me confidence.
Thankyou so much Rujuta. I love your sense of humour, you're so funny, which instantly makes your viewers relaxed and calm. Big hugs Rujuta ❣️🙏🏼
Hi mam,
Pls explain how many times do we need to do each exercise ?
Thanks
This is exactly what I wanted 🙂. A beginner exercise 💪 Thank you so much 🥰
Thank you for your amazing work out❤
These super easy exersizes and the importance behind doing it everyday are ammaazzzing.I feel blessed to find your videos
Awesome Rujuta!! Thank you so much!! Loved your enthusiasm, energy and the sweet humour!! Promise to do this everyday!!
Wow... You can do it wearing anything, even wedding lehenga! This is very catchy and so inspirational!
Thank you so very much for sharing your time, energy and knowledge🙏
God bless you!
Thank you so much, mam! I could instantly feel so much better with the stretches. I am committing myself to this journey!
Firstly I Thank you for your encouragement towards excercises. Its Something I was never serious about but preferred walking 20 mins a day. Since of late I watched your lockdown excercise/stretches video i felt I will give a trial mainly to loose the flabby side of my body, to my surprise it worked beautifully like slow & steady wins the race. Thank you for your immense encouragement.
Madam could you pls show some excercises to reduce the sound of tinnitus buzzing in the ears.
My periods feel like heaven...withe the hamstrings qurdraples and aductours getting the required stretch....I didn't even realize I am having my periods! NO CrAmPs!!! Am loving it!!!!
A million thanks for this 12 week series!
Much love and light and much fun dear Rujhuta mam!:)
Quardaceps*
@@gowrihodlur9453 Quadriceps
Hi Rujuta, I am big believer of taking baby steps, and that's what has drawn me to your project. Kudos for doing this and moreover, keeping us accountable with forms weekly is a Great initiative. Thanks, in it and all over it!
N।
K। K
I'm Evelyn James, 89 years old, started my 90th year on 2.12.2002 last year. I have been watching your demonstrations by chance & feel they're just what I need to do systematically. My doctor has shown me some symple exercises that I must do + ice packs for the swellings on my knees & under, & thighs, but I'm not regular, & my fingers get v. cold holding the icepacks on my knees & under, thighs, & moving them around. I get.terrible.muscle spasams also at the back of my calves & thighs when I wake up in the mornings
while trying to do my lower body & neck-shoulder exercises. My problem is osteoarthritis or something because the cartridge at the knees have worn off & hence I'm unable to put my weight on my knees & I have no body balance & afraid to go out of the house in case I haves fall & there is nobody to be w/me. Everyone's busy & I can't afford a paid one. I live alone, & thats a different story. So can you send me pictures of your demonstrations, because I can't recall them. I'll be v.grateful. or if there is any other way you can suggest that I can follow. I can't see myself bending my leg backwards & holding my ankle. My knees will not permit that w/o my shouting in pain
However small steps might work.i dont if you will ever get this msg of mine, still I'm taking a chance.
Rajuta ji I am doing much more almost 2 hours every day yoga jumba weight lifting etc can walk more than 8-10 klm I am 75 almost never loss weight I take care of food if I work so much never shows on scale if I cheat on food straight way go 600-800 grams in one day I am fed up sometime I leave it but it's my habit start again but good news is my fitness at this age I can do anything no medicine no sugar no BP I think still I am blessed 😢😮
I am a licensed Zumba and Pilates Instructor and I am so proud that I teach all these stretches before and after my classes and have been doing them for the past couple of years. Thankyou Rujuta ma'am for this video ..❤️
Is doing them once enough ? Or need to do more for flexibility?
I suffer from a neuromuscular disease called Myasthenia Gravis which makes causes those who have it to no longer be able to tolerate repetitive exercise. Before I got this disease I was extremely fit and loved to exercise but even a full yoga workout will now send me into a flare of my disease that will put me in bed for days or even weeks. I had reconstructive surgery on both my shoulders over the past couple of years and had to do my own PT because the intense PT that was expected in a 30 session was too much. I had to break it down over the course of an entire day. I was able to regain 100% use of my shoulders. However, I still look for ways to build muscle and keep flexible. Your video is very helpful and encouraging. Thank you!
Happy New Year dear ma’am,this session is a great gift for us for this new year. Thank you so much ma’am and your team for being with us.
Ma’am can you please guide us for removing stiffness of neck by exercise.
I am kind of a person who has gone from being very active, healthy, strong to a sickest person. I know what went wrong and with this video I am gone start back the "being me journey". Thanks ma'am
Same. here...👍🏼
Badbad band kar stretches dikha 🤣 you are so funny 😅 love your videos
Omg!
Rujita!!!! Your really a blessing for us!
Thank you so much for your generosity, dedication and compassion!
Can’t thank you enough!
God bless!🙏❤️😊
You have an excellent way of explaining anything in the best possible and in the simplest form. Your books and your philosophy of living is just so admirable. Look forward to everything that comes from you. It's always great. Thanks a lot for this!
Pls tell some workout for toe
Meri beti 11 years ki hai or she walk 🚶♂️on her toe and she have balancing problems pks help me
I love the way u explained...but how can i do indivisual means one to one...i love it😂
Dear Ma'am
I have a nerve pain in my upper thai area..doctor diagnosed it's Meralgia Perasthetica...Last 1year I took medicine ..now it is less pain but I want to do some exercise related my disease..please advice me what type of exercise I should do..
Thanks.
Thankyou for sure wonderful 5minute stretching
आग सगळेना ईगजी येत का❓ माझा साठी मराठी त हीदी वीडीओ बनवतूजे वीडीओ रोज पाहाते ❤❤
Ma'am, U r an wonderful admirable Adorable inspiring amazing person. Ur sweet kind honest gesture of communication sharing yr secret tips of health, strength stamina flexibility etc is all appreciated. God 🤣🙏 Bless ❤️ U 😜 throughout the journey of Life 💕 T C in this Pendamic Situations too. L U T C.
🙏 इसे ही सच्ची समाज सेवा कहते है ।
Making such videos for the benefit of Mankind, Thank you so much madam 🙏
Madam jee,very nice video, God bless
I can do back Namaskar.... I have enjoyed doing it since many years just for fun, on my own.
I am an old lady but I think I can do
Hello Coach 👋
Can you please forward me some o'f your VERY BEST - Chronic BACK PAIN Relief 😮💨
Thanking you in advance😊 😅
❤
I liked yr today's video of stretching exercises. I m 77 yrs old having paralysis n knee problem. I would like to do it with u over 😅the mobile n want u to c7orrect me. 😊 I did sleeping n 🧍♂️😮exercises with a physio😅therapist for 2 yrs p for last 8 mths continuing them on my own. Kindly let me know your charges. Thank 😊u.
Looking forward to the fitness project to make more improvements. Earlier had to make adjustments as I was healing from injury. The last year have made good improvements. 🙏👍
1. Quadriceps stretch
2. Hamstring
3. Inner abductors
4. Back namaskar
5. Shoulder upward stretch
Yu are excellent. I am 72 years old. Everyday l exercise for40mnts. I have no decease. But there is very difficult for building my muscles. My blood reports are ok. I am 35 kg. Doctors advised me to take sufficient protins please show some exercise for muscle building.
😊
Hi
If possible can you please share details about all seeds like flex seeds, sunflower seeds, pumpkin seeds etc. and how to consume them…
Was thinking of consuming them in day to day life with other dry fruits, especially giving it to my 4 years old son…
So I gone through some UA-cam videos but I am now more confused seeing them…
Honestly you are great, pehle kyun nai mile. I will make use of your worthy time for my daily routine exercise to keep myself fit. 🤝🤝🤝🤝 so much.
Hi Rujuta...I am 57 and having knee pain...Should I do the first exercise of bending my knee towards hip..?
Hello Ma'am, I am watching your video last two days ....Will you pls tell me how can I reduce hip size fast ... Maine sab try kiya pr thoda bahut kam hua......pls suggest me which exercise I can do ....I am waiting your next video.... Lowe body part fat reduce ke liye....pls .....It is a request....
Kindly show seniors exercise I am 68 and having asteo arthritis for both knees.
Last 4 yrs back I am watching ur videos become fan of U.
Now I couldn't walk properly.
Hello madam, myself jyoti ,age 69,hight 5.2,wight 68 kg.
I have left leg knee pain ,arthritis, I m doing daily yoga,I m fit but only knee 3,I want to reduce my weight,so pl can you give me tips. Thanks
Dear Rujuta, Thank you for all the amazing videos!
I have been having diastisis recti for years, but got to know it only last year. Have been trying to figure out ways (beyond diaphragmatic breathing) to correct it but am always unsure about the exercises. Because of the trust your holistic approach (to health and fitness) evokes, I request you suggest some core strengthening exercises for women with DR, if possible. Would be much obliged. Thank you.
Hello Ma'am, keenly interested to follow your project, I've just turned 40 and recently have been diagnosed with early arthritis, could I still do these stretches??
Hi dear . I came across ur videos recently . I don’t exercise at all but m active . I started doing ur stretches today n could manage al with ease except the back namaskar. But eventually will be able to do it . InshaAllah. Thanks for all ur efforts n motivating us to
Lead a healthy n happy life . Keep
It up . Almighty Bless u always . ❤❤❤❤❤
Hello Rujuta ma'am, I enrolled for the 12week program yesterday & planned to do these everyday morning today onwards. But woke up late & sat in my system for WFH, was upset all day that I couldn't do it in the 1st day itself, how would I do it for 3months with punctuality & set an early alarm for tomorrow. But after an exhausting WFH while scrolling the UA-cam today I stumbled upon this video & thought of trying it now only. I did all the 5 stretches, all of my fatigue is gone & with stretch number 3, I can feel my inner thighs has got muscles which got stretched out today maybe after years. I promise to do it everyday, irrespective of the time of the day. Thank you for this easy yet helpful stretches, really looking forward to the whole of 12weeks now.
Hii Rujuta
I m into gym exercise since 24 yrs , started at very young age . Now I m 48 , diet is also prefect along with exercise routine , but since 7 yrs there is no change in weight , earlier I was maintaining 50-53 kg , now I m 64 kg .
Do hv hypothyroid since 13 yrs n hormonal issues ,migraine & vertigo too
Now into menopause since 2 yrs
How can I get in touch with you for help ?
Do write back please
Rujata, your very simple explanation motivates me and to do workouts without excuses . Your knowledge and research is amazing.
Have question:which exercises or Yoga when I have kidney stone ? Bit scared .
I do find it difficult as someone who does not speak your language, but likes your classes.. it's very confusing ... when you divert to speaking your own... but thank you...
Namaskar mam,I ,from two days, I 'm watcing ur,fitness program, why bcz,I don't know what the colestral effects, I go through ur class, that I understood, the food habits, how much that have,when we have,what type of food, valum of food,and all I understood and I 'm following, I sopped the Biscuites with tea ,madam, I' m also doing little exercises, but now I' m following ,ur metods mam, the first day it self, I like ur , way of explining madam,pls,little bit explain about uric acid in the body, also madam..
12:03
"Remember, workouts don't need to help you break into a sweat. They have to help you get more blood and more oxygen to areas of your body that need that oxygenation and circulation. That's how you keep that flexibility going." 👍🙏
Hi mam your exercise very good for health....l have tealbone problem....plz tell me some exercise....थँक्स mam
I appreciate you showing me these stretches I do work but I'm 67 and my body is trying to like not pull me around so I can get around I appreciate the English that you put in there for understanding since I speak that language English thank you I am new to your channel 🙏🏽
Your sessions are always nice...
But every one needs to also know about the Namaste or Namaskar pose...
Check any image of Mother Mary alone without Baby Jesus, is always standing in the Namaste 🙏 pose.
We Indians feel that Namaste originated here....
Please give me exercises for damage to my body from rheumatoid arthritis. Two joint replacements. Hope you can help 😊 M. Perth Australia
Appreciate YOU Rujutha for being so selfless and making this program pennyfree...thank You.I have been an ardent follower of your's and would continue to be so
तुम्ही महाराष्सयन आहात मराठीमधे सांगान म्हणजे नीट कळेल सर्वांना..हिंदीत कळतेच...जास्तबरेपडेल.धन्यवाद.
Can we do this after having tea and light snacks?.. also if we drink half glass of aetated drink, some fizzy drink, can we do these stretches??? Or it is always on empty stomach??? Please guide me. 🙏🏼 thank you in advance.
Just did it… I can feel difference….feels great… just a question… can people with arthritis can do it ?? Specially aged people… 70+ .. with knee arthritis
Thank you ma'am I am 75. I am deaf after ageing. Sometimes the subtitles don't come up i find it difficult to follow your stretching exercise. Thank you its really helpful for the elderly.
Hello, I have started following u recently..I have a problem with rotator cuff tendinitis. I am suffering so badly. please suggest some supplements and excersizes. please
Will you give a link on Vitamin B 1/6/12 deficiency and effective measures to tackle the problem.
Dear Rujuta,
Try to present in one Language either in Hindi or in English.
If you want to speak in Hindi, then don't put English titles.
You know India is a country with 14 mother languages.
Every Citizen has the right to get feeded in their mother language or in their interested language.
please understand. Don't try to dictate us.
👌👌👌
Thank u.
Happy new year. today 1st jan'23.
can u send video how to control having sweets n tea.
tea i cant stop but how to control.
Hi. Namaste. Your explanation is very true.. You look so beautiful and also fit for your followers. Keep it up and keep well and safe. God bless you. Jai ho. Subdin.