UKarina Kharchinskaya ngumzekelo kunye nomculi, kwaye, ngoku kutshanje, umqeqeshi wakho onokuyisebenzisa kwi-yoga. Iingxaki ze-yoga kunye noKarina Kharchinskaya ziya kukunceda uzalise ubungakanani bempilo kwaye, ngoko ke, gcina imbonakalo ekhangayo kunye neentsimbi zentsimbi kunoma yintoni na imeko.
Izifundo ze-Yoga kunye noKarina Kharchinskaya ngokuyinxalenye ziquka ukusetyenziswa kwemilenze. Ukujonganisa iigaments, ukuhamba ngokubambisana kunye nokuqinisa imisipha - makube yi-motto yakho kuzo zonke izinto ezilandelayo. Ukongeza, uKarina Kharchinskaya utyhila kuthi i-yoga kubaqalayo-ewe, akukho ziphumo ezibuyiselwayo, akukho ziqhelo zokuhamba ngamalahle, kodwa kunoko konke, uya kuvula kancane ikhethini kwihlabathi lobugcisa obuhle kunye ngokuvisisana nokuba nomzimba wakho nomoya, oyinto yoga .
Iiklasi ze-Yoga kunye noKarina Harchinskaya ziya kukukholisa ukuba ngaba ezi zinto zilula njenge-asanas zikhona naziphi na "teapot", eziza kubakho ngokukhawuleza zibonisa ukuphumelela kwazo.
Ukuzivocavoca
- Siya kuba kanye, iinyawo phantsi. Siphakamisa i-coccyx, sithatha amahlombe ethu emva, intloko yesithsaba isonge phezulu. Iimpawu esizixhuma phantsi kwintonga, sivala amehlo kwaye sihlala sihlaziye- sicamngca , siyahlengahlengiswa ekuqeqesheni. UKarina Kharchinskaya ucebisa ukuba rhoqo uqale isakhiwo se-yoga ngokucamngca. Oku kuya kunceda ukulahla iingcamango ezingadingekile ezikuthintela ukulungiswa ekusebenzeni nayo yonke imisipha emzimbeni wakho.
- Izitshixo ezihlukeneyo, izithende kunye - ukujikeleza kweseyhula yentloko, kwelinye nelinye icala.
- Izithende zisasazeka, ukunyuka kweesetyhula kumanqanaba.
- Sidibanisa izibonda kunye neentende, senze iisetyhula kunye neebhulashi.
- Siphakamisa inyawo lokunene, sithwala ubunzima kwisinye sekhohlo, senza ukunyakaza kweseyhula kunye ne-ankle joint. Siphindela emlenzeni wesibini.
- Ncika, gubha ngamadolo ngezandla zakho, imilenze kunye, yenza iisetyhula ukuhamba ngamadolo akho.
- Ukugcina isikhundla somzimba, izithende zinyuka kumacala, iintendelezo zibonakaliswe komnye nomnye, siyazibeka emagqabini, kwaye izibonda zithinta umlenze ophantsi. Iinyawo zisesigxina seenyawo ze "club-footed", silungiselela isikhundla.
- Siya kwehla, sidibanisa izithende, sithintela phantsi ngezandla zethu, sidibanisa iziganeko kwaye sizithoba phantsi ngokusemandleni ngomzimba. Ngomqolo ojikelezayo siya kunyuka. Ukukhupha, ukukhupha kathathu.
- Sifaka iinyawo ezininzi, iintende zibe zingqengqelo, ziguqa ngamadolo, sihlala phantsi, isitshixo siyancipha phantsi, intloko iphakanyiswa phezulu. Sinciphisa i-pelvis njengento ephantsi kunokwenzeka, silungisa umva wethu. Gweba imilenze yakho, faka izandla zakho kwiinyawo zakho uze uphumule umva wakho, wehla.
- Siphakamisa imilenze ephakamileyo kunamahlombe, sibeke iintende kwiintloko, ziqhube, ziguqe umlenze omnye kwaye ziqondise enye. Iinyawo zixinzelelwe phantsi, i-elbow iguguzwe ngumlenze. Sifikela emlenzeni wesibini, siphula ngaphantsi kunokwenzeka.
- Sondela ezinyaweni, wehla, udibanisa iziphambili zakho. Hambisa ubunzima bomzimba phambili, phucula umva. Ukususela esiqhweni, sisuka size siguqe ngamadolo, iinyawo zingaphantsi kwe-45if, iintende ziwela emagxeni, zenze i-circular motion by body, malunga ne-coxofemoral joint. Siphila ngaphantsi kunokwenzeka, kuphela umzimba ohamba.
- Gweba imilenze yakho, ubenze ngokubanzi, udibanise izandla kunye neendwangu. Sihlala phantsi kwinqanaba elincinane, sinciphise umzimba ukuya kwesokudla, emva koko, jikela ngakwesobunxele, thumela umthwalo womzimba emlenzeni wesobunxele, kwaye ukhuphuke.
- Ukwandisa iinyawo, ujikeleze ngeengalo ezilungileyo ngasekunene inyawo ngaphambili, ushiye ngasemva phantsi. Sinyuka kwizandla zonyawo, sichaze umzimba size siye emlenzeni wekunene. Sidlulisela ubunzima bomzimba emlenzeni wesobunxele - siwubophe, unyawo olunene phantsi. I-nosochek iyajika kwaye iyancipha emlenzeni.
- Sidlulisela umzimba kumlenze wekunene, umlenze wempuphu ukhanye, kwizwane. Sinciphisa i-pelvis phantsi, buyela emuva ngeenyawo ezisekhohlo, ulula i-angle yangaphambili yomlenze wangaphambili kwi-angle ye-45 ⁰. Ngokugqithiseleyo angayinqambi imilenze yakhe, sidlulela kwelinye umlenze.
- Ukujika phambili nokulungisa izibonda phantsi, sisasaza imilenze yethu kumacala ukuya phezulu. Iinyawo kufuneka zixinzelelwe emgangathweni, umzimba ugcinwe kwiindawo. Izindebe phantsi kwamagxa, sidibanisa inyawo, sijika ngakwesobunxele, sisusa umlenze wesobunxele kwaye senza i-Chaturanga. Siya kwehla, inja iyimfashini-ubunzima bomzimba kwiintendelezo nasezinyaweni, amadolo emoyeni. Siya kudlula enja. Iintende kunye neenyawo zinyanzeliswe ngokupheleleyo.
- Siyehlisa phantsi ngamadolo esiya phansi, sihlale kwizithende, siphumelele kwisithuba somntwana.