Umukinnyi wumukimbyi Karina Gubanova yatangiye gukora yoga hashize imyaka ine. Hanyuma yari cumi n'umunani: imitwaro iremereye ku kigo cy'ikinamico, imyitozo muri theatre - gukuraho impagarara no kwiga vuba kuruhuka, yerekeje ibitekerezo kuri yoga. Kuva icyo gihe, ntabwo bitekereza kandi umunsi utabanje gushinga igitondo. Imyitozo y'imyitozo ishobora gukorwa murugo, Karina asangira.
- Nubwo byoroshye byoroshye byimyitozo kugirango utangire kandi usohoze, ugomba kuba ufite imyanzuro ya muganga wawe mubikorwa byumubiri. Kandi ni byiza kuvugana na muganga, kuko yoga afite byinshi byo kumenyekanisha. "Nagize ibibazo umugongo n'amaguru, kandi birumvikana ko twaganiriye na muganga." Twahisemo itsinda ryimyitozo natangiye kumenya. Nyuma y'amezi atandatu, ibisubizo birabibona. Noneho ndimo gukora buri gihe: birakwiye ubunebwe buke, nkibintu byose bimanuka.
Tadasana (Samashiti)
Katerina Masusov
Uburyo bwo gukora. Guhagarara neza, shyira ahagarara iruhande rw'igikumwe n'izuka kugira ngo bahure hagati yabo. Kurura amaboko yawe kumpande, uzenguruke imitsi nubuso bwimbere bwibibero, shushanya igifu hanyuma wagura ibitugu byawe. Kugaburira igituza imbere. Gukwirakwiza kimwe cyuburemere bwumubiri hejuru yubutaka bwose. Umugongo ugomba kuba ugororotse, irangi rirambuye.
Ingaruka zitanga. Murakoze ku buryo bukwiye bwo guhagarara no gukwirakwiza imyenda, ibyago byo guteza imbere imigambi yingingo zo hepfo na pelvis, kwiyongera k'umugongo karagabanutse. Umubiri wagize ubwisanzure, kubura clamp bituma amaraso azenguruka nta kwivanga, atanga ogisijeni n'intungamubiri n'intungamubiri zose. Ibi bigira ingaruka nziza uko ibinyabuzima byose. Ntabwo unaniwe, tekereza neza kandi neza, kora neza, uryame neza. Ndetse no kugabanya ibiro, kuko wize guhagarara neza, burigihe ukurura inda - bigira uruhare mu gutwika karori yinyongera.
Igiti gifoto (persohasana)
Katerina Masusov
Uburyo bwo gukora. Hagarara i Tadasan. Shira ikirenge gishyigikira, ukayishyiraho hasi. Kunanirwa imitsi ikibero, gukurura ivi. Bunama ukuguru kwa kabiri mu mavi, komera agatsinsino ku rubingo hanyuma uyakuramo kuruhande. Amaguru agomba kwerekezwa. Zamura amaboko yawe, uhuze ibiganza hejuru yumutwe hanyuma ujugunye inkokora kumpande. Umva kurambura imitsi yintoki, imbere ninyuma yigituza. Hasi umunwa, tekereza ko ugerageza kubona igisenge cyo hejuru. Humeka byoroshye kandi mu bwisanzure.
Gerageza kudashira inyuma, komeza pelvis neza. Ntukange intoki zo kuguru. Fata muri uyu mwanya kumasegonda 10-15, nyuma yo guhindura ibirenge.
Ingaruka zitanga. Asana ikora igihagararo cyiza, gishimangira imitsi, imitsi yamavi, amaboko n'umukandara. Bizamura amaraso, bifasha gutangazwa byoroshye, bifite ingaruka zikomeye zo kumvira. Urumva umuhengeri wingufu, koroshya no gutuza.
Ifoto ya kimwe cya kabiri cyubworozi II (Ardha Navasana II)
Katerina Masusov
Uburyo bwo gukora. Kwicara hamwe namaguru agororotse kandi yoroshye inyuma, kwiba imikindo hasi kurwego rwa pelvic. Ongera usuzugure amazu inyuma, wunamye amaguru yawe mu mavi hanyuma uzamure kugirango ukore inguni ya dogere 90, kandi shitingi irabangikanye hasi. Kuramo amaboko imbere kugirango ibiganza bireba imbere, gerageza kurambura umugongo. Reba neza imbere yawe, uhumeke neza, bidatinze. Menya neza ko igituza cyashyizwe ahagaragara, kandi umubiri ntiwabibutse kandi ntikiraze mu karere gato. Ingingo zigomba kuba zigihe. Fata umwanya kuva kumasegonda 10 kugeza kumunota 1.
Ni ngombwa kudatera umutwe inyuma. Niba ubifashe bigoye gukomeza, urashobora kubanza gushyira ibirenge hasi.
Ingaruka zitanga. Komeza imitsi yo munda n'imigongo, itezimbere ikwirakwizwa ryamaraso munda, ritera igogosha, ritezimbere umurimo wa glande ya tiroyide. Birashoboka bigira ingaruka kubikorwa byimbere, bikaruhura ububabare.
Ifoto ya Warrior II (VicaraMandaSana II)
Katerina Masusov
Uburyo bwo gukora. Hagarara muri Tadasan, kuri elehale, kanda ikirenge cyiburyo kuruhande rwintera ya cm 120 hanyuma ukemure ihagarare iburyo. Hagarika ikiguru cyibumoso kuruhande rwumwimerere. Ntukange intoki zawe, kandi ubuso bwose bwibirenge birakandaga cyane hejuru. Tora pelvis, ugororoka inyuma - kubwibi, gerageza ugere kumagufwa yibigo. Hindura ivi ryimbere kugirango uburibe bwuguruye buherereye hasi. Ukuguru kw'ibumoso bigomba kuba bigororotse.
Mugabanye amaboko yawe kumpande ndabahungabana. Hindura umutwe iburyo, reba neza imbere yawe.
Ingaruka zitanga. Pose yumurwanyi itezimbere guhuza, ikomeza imitsi yumubiri wose, yongera kwihangana. Turabikesha, ingano y'ibihaha iriyongera, guhumeka kwabo kwiyongera, bigira uruhare mu kuvana neza uburozi. Igifu cyibinure kiri mu gifu kigabanuka, harakaze ikibuno cyiza. Ingingo ziba ibintu byimukanwa.
Inyabutatu (Triconasana)
Katerina Masusov
Uburyo bwo gukora. Hagarara ugororotse, shyira amaguru ku bugari bwa metero imwe. Ibirenge byoherejwe kugirango inguni ya dogere 90. Humura, uzamure ibiganza bigororotse ku rutugu hanyuma ubikore ku mpande. Kuva kuri iyi myanya ya mbere iryamye, kora ahantu iburyo - kugirango inama zintoki zikoze ku igorofa iburyo. Ivi ry'amaguru yiburyo yunamye gato, ukuguru kw'ibumoso bikomeje kugorora. Reba hejuru, ku kiganza cyawe cy'ibumoso. Komeza umurongo.
Noneho, ku mwuka, kugorora hanyuma usubiremo umusozi muburyo bunyuranye. Intera ebyiri zigize ukwezi kumwe. Inzinguzingo nkizo zigomba gukora eshanu.
Ingaruka zitanga. Asana ashimangira umubiri, aragenda ahinduka, arambura imitsi yigituba, caviar namaguru. Mubisanzwe umurimo wibihaha, bigira uruhare mu kwezwa na sisitemu yo kuzenguruka, ikuraho ububabare mu ijosi no inyuma, ni ukugabanya cyane osteochondrosis. Kurandura uburozi, biteza imbere imiterere y'uruhu. Kugabanya imihangayiko.
Ifoto ya Sour (Charturanga Dandasana)
Katerina Masusov
Uburyo bwo gukora. Kuramo kureka kubeshya, ushyira ikirenge n'amaboko ku mugari w'igitugu. Noneho nuka hepfo, uze amaboko yawe mumutwe kugirango ukore inguni ya dogere 90. Ushyire ku kuboko n'intoki by'amaguru - kugira ngo umurambo uhinduke usahure hasi. Fata umurongo uhagaze wa hull, pelvis n'amaguru. Imitsi yose igomba kuba igoye. Kurura umurizo inyuma no hasi kugirango ntugazwe inyuma. Reba inda kugirango batorwe. Ntugakure umutwe mubitugu - shyira hejuru inyuma.
Fata iyi masegonda 10 kugeza muminota 3. Gukubita neza.
Ingaruka zitanga. Ifoto ya Prosthet igufasha gukora urwego rwose rwimitsi. Ifite ingaruka nziza mu nzego zo munda, ishimangira amaboko, amaguru n'inyuma, gabanya imbaraga. Turabikesha, tract yo hejuru yubuhumekero irarekuwe, kuzenguruka amaraso biratera imbere, imashini nziza. Kalori irashya cyane, itanga umusanzu mubiremereye.
Intwari yerekana (virasan)
Katerina Masusov
Uburyo bwo gukora. Inkomoko hasi, yunamye amaguru mu mavi akayatoragura wenyine. Inkweto zigomba koherezwa ku mpande, igikumwe mu nama. Noneho uzamure, usohore imitsi ya ioonic, ifasha wowe ubwawe, bizagabanya imihangayiko mu ngingo zivi. Icara hagati yagati hanyuma ushire ibiganza byawe ku kibuno. Reba ko umugongo woroshye, amavi arafungwa, kandi amaguru akandarikana cyane hejuru. Komera igifu cyawe, wagura ibitugu byawe. Gerageza kutibeshya inyuma gato kandi ntujugunye umutwe.
Fata iyi shusho igihe kinini uko ushoboye.
Ingaruka zitanga. Virachana afite ingaruka zuzuye zo gukiza kubintu, imitsi namagambo yimpande zo hepfo na pelvis. Ifasha hamwe na flatfoot, ikuraho syndrome yububabare mugihe yaguye, igabanya ububabare bwa rhematic mumavi. Iyo imyitozo isanzwe igufasha kwikuramo agatsinsino. Itezimbere igongi.
Intwari Pose LLL (VICAMAMSAANA III)
Katerina Masusov
Uburyo bwo gukora. Ihagarare iburyo ukoresheje igorofa, amaboko hepfo yumubiri. Noneho, ku munaniro, kora imbere imbere, kunyeganyega gato ukuguru kwibasiwe mu ivi. Kuramo amaboko yawe imbere yigitugu urwego, imikindo irareba imbere. Ibara kuguru ka kabiri inyuma kugirango ugereranye hasi. Kugorora ivi ry'amaguru ashyigikira, kandi ufate iyero rigaragara, buhoro buhoro wongere igihe cyo kwicwa. Subiza inyuma. Reba ko pelvis idahindukira kuruhande, ntukande intoki zawe.
Kugirango ufate uburinganire byoroshye, tekereza ko ukururwa inyuma no kumaboko imbere.
Ingaruka zitanga. Iyi Ana itezimbere kugenda, itera ibikoresho vestibular, itegura ingingo zo hepfo kumusozi winyongera, ufite akamaro cyane cyane abiruka. Visrabhadsana akomeza imitsi n'amaguru y'amaguru, kimwe n'urukuta rw'inda, Tone ingingo z'imbere. Itanga uburyo bwiza bwa shitingi, igufasha gupakurura inyuma.