Yoga ndi Karina Kharchinskaya

Karina Kharchinskaya ndi chitsanzo ndi woimba, ndipo posachedwa, wophunzitsa wanu yoga. Zovuta za yoga ndi Karina Kharchinskaya zidzakuthandizani kuti mukhale ndi moyo wathanzi ndipo, motero, pitirizani kuyang'ana maonekedwe ndi mitsempha yazitsulo muzochitika zilizonse.

Maphunziro a Yoga ndi Karina Kharchinskaya makamaka amapanga zochitika za mwendo. Kutambasula mitsempha, kuyendetsa pamodzi ndi kulimbitsa minofu - lolani kuti ikhale nthano yanu pazochitika zonse zomwe zikutsatira. Kuwonjezera apo, Karina Kharchinskaya amavumbulutsira ife yoga kwa oyamba-inde, palibe zovuta zotsitsimutsa, palibe zochitika zoyenda pamoto, koma m'malo mwake, mutsegula chophimba nokha mu dziko labwino ndi logwirizana pokhala ndi thupi lanu ndi mzimu, womwe ndi yoga .

Maphunziro a Yoga ndi Karina Harchinskaya adzakondweretsani ngati zili choncho monga asanas aliwonse omwe ali "teapot", zomwe zidzasonyezeratu kuti zatha.

Zochita

1. Ife timakhala chimodzimodzi, mapazi pansi. Ife timatulutsa kanyumba, timatengera mapewa athu mmbuyo, mutu wa korona watambasula mmwamba. Mitundu yomwe timagwirizanitsa pansi pazitsulo, timatseka maso ndipo ife timamasuka - timasinkhasinkha , timasintha pa maphunziro. Karina Kharchinskaya akulangiza nthawi zonse kuyambitsa zovuta za yoga ndi kusinkhasinkha. Izi zidzakuthandizani kuchotsa malingaliro osafunika omwe amakulepheretsani kugwirizana kuti mugwire ntchito ndi minofu iliyonse m'thupi lanu.
2. Zitsulo zosiyana, zidendene pamodzi - kayendetsedwe ka mutu, mutu umodzi.
3. Zitsendene zimatambasulidwa, magulu oyenda mozungulira kumbuyo ndi kutsogolo.
4. Timagwirizanitsa zitsulo ndi mitengo ya palmu, ndikupanga kayendedwe kake ndi maburashi.
5. Tikaponya phazi lamanja, timanyamula cholemera kumanzere, timayendetsa maselo osakaniza. Timabwereza kumbuyo kwa mwendo wachiwiri.
6. Otsamira, gwirani mawondo anu ndi manja anu, miyendo pamodzi, pangani kayendedwe kakang'ono ndi mawondo anu.
7. Kusunga malo a thupi, zidendene zimagwedezeka kumbali, manjawo amawonekera, timayika m'maguno, ndipo mphutsi zimakhudza mchenga. Mapazi ali mu malo a miyendo yamagulu, timakonza malo.
8. Timapita pansi, timagwirizanitsa zidendene, timagwira pansi ndi manja athu, timagwirizanitsa zitsulo ndikudzichepetsetsa kwambiri ndi thupi. Ndi kumbuyo komwe timapita. Lembetsani, thawirani katatu.
9. Timatambasula mapazi, mitedza mumalowa, kugwada, timakhala pansi, chotsekera pansi, mutu ukukwera mmwamba. Timatsika m'mimba mwachangu, tikhoza kuwongolera. Yambani miyendo yanu, ikani manja anu pamapazi anu ndi kupumula msana wanu, pita pansi.
10. Timakweza miyendo kupitirira mapewa, kuika manja pazikopa, kumang'onong'onongeka, kugwedeza mwendo umodzi ndikuwongolera zina. Mapazi akugwedezeka pansi, chigoba chikugwedezeka ndi chigoba. Timasunthira kumbuyo kwa mwendo wachiwiri, kugwa pansi kwambiri.
11. Yendani kumapazi, pita pansi, mukugwirizanitsa zida zanu. Chotsani zolemera za thupi, zitsitsirani kumbuyo. Kuchokera m'chiuno, timayimilira mawondo, mapazi osapitirira 45⁰, mitengo ya kanjedza imadutsa pamapewa, timagwiritsa ntchito thupi lozungulira, pozungulira mgwirizano wa coxofemoral. Timakhala pansi kwambiri, thupi limangoyenda.
12. Lembetsani miyendo yanu, yikani mowonjezereka, gwiranani manja ndi makina. Timakhala pansi pa phazi lamanja, kutsika thupi kumanja, pambuyo pake, tembenukira kumanzere, kutumiza thupi kulemera kwa thupi, ndi kukwera.
13. Lonjezerani mapazi, muyendetse kumbali yolondola phazi lanu kutsogolo, kumusiya pansi. Timakwera pamapazi a phazi lamanja, ndikufutukula thupi ndikupita kumbuyo kumanzere. Timasuntha thupi lolemera ku mwendo wakumanzere - kuwerama, phazi lamanja pansi. The nosochek imatembenukira yokha ndipo imamira mpaka mwendo.
14. Timasuntha thupi ku mwendo wakumanja, mwendo wakumbuyo uli wowongoka, pala zala. Timatsika m'mimba mwachangu, kubwerera mmbuyo ndi phazi lamanzere, kutambasula mbali yoyenera ya mwendo kutsogolo kwa 45 ⁰. Tikaphwanya miyendo yake, timadutsa kumlendo wina.
15. Kutembenukira patsogolo ndi kukonza zitsulo pansi, timayala miyendo yathu kumbali zonse. Mapazi ayenera kuponyedwa pansi, thupi limagwidwa pamakona. Mikate pansi pa mapewa, ife timagwirizanitsa mapazi, ife timatembenukira kumanzere, ife timachotsa mwendo wakumanzere ndipo ife timachita Chaturanga. Timapita pansi, galu ndi maonekedwe - kulemera kwa thupi pamitengo ndi mapazi, mawondo mlengalenga. Ife timadutsa mu galu nkhope pansi. Manja ndi mapazi amatsindikizidwa mpaka pansi.
16. Timagwetsa mawondo athu pansi, timakhala pa zidendene, timakhala mu mphuno ya mwanayo.