Kuri Filime Valeria, Kozhevnikova Siporo ni garanti yubuzima kandi nziza. Akunda ibintu bituje byubuzima, Yoga na Pilato. Kandi mperutse kugerageza amasomo ya sup-yoga - Iki cyerekezo cya Yoga kikunzwe cyane, abasasa bakorerwa kumazi hejuru yinama yagutse, ihamye.
Ibyifuzo rusange rusange kuri Sup-Yoga:
1. Ntukihute. Kora imyitozo yose itinyutse inshuro ebyiri kuruta kubutaka, ugerageza guhumeka neza kandi buhoro.
2. Ntiwibagirwe kubyerekeye Inama y'Ubutegetsi. Hagati yuburemere bwubuyobozi busanzwe buri munsi yintoki kugirango dufate (kwinjiza hejuru yinama), gerageza rero ugabanye uburemere bwawe muri iki gihe.
3. Reba ibyaha. Gutakaza uburinganire mubihe byinshi biterwa no kwimuka cyane. Wibande ku ngingo zimwe zifatika, bizagufasha kugumana uburimbane.
Hagarara ku mavi yawe imbere y'Inama y'Ubutegetsi, ugorore, uhindure intoki zawe ku birenge kugira ngo ubarambure (ifoto nyamukuru). Gerageza guhumeka diaphragm, witondera kunyeganyega kw'imbaho ku muhengeri. Niba kuva birenze urugero hamwe ibirenge byawe ntibizamererwa neza, gusa uhaguruke kuri ane kugirango ugabanye igitutu.
Ana 2.
Hari ikintu gihuje bidasanzwe muri Isakoshi Bikorwa ku mazi. Icara ugororotse, usunike ivi rimwe imbere, uyishyire hagati yintwaro zishyirwaho. Urashobora gushimangira kurambura, guteza imbere shin imbere gato. Gerageza kuruhuka: Witondere urusaku rw'umuraba ukubita ikibaho. Kugirango winjire kuri prose cyane, urashobora kwishingikiriza imbere ukaryama, urambura amaboko.
Anana 3.
Ubundi Inka - Inzira nziza yo gushyuha no kuzunguruka umugongo. Gerageza kubishyira mu ntangiriro yisomo kugirango umenyere ikibaho. Ku mwuka, kuyitwara inyuma yigifu hasi, mugihe uzamura isura, inyuma igomba koherezwa na arch, naho umurizo urambuye. Mu magambo, kanda umunwa mu gituza, uzenguruke inyuma, kumwunama, gukurura imyanda mu kirere. Kwitandukanya amaboko ava mu kibaho kugirango urambure akarere hagati ya blade.
Asana 4.
Iyo wumva ufite icyizere ku kibaho, gerageza itandukaniro rikurikira Ikiraro . Kugirango ukore ibi, ndya inyuma, uzamure ikibuno hejuru, tangira amaboko yawe hanyuma ubishyire inyuma yumutwe wawe. Mugushiraho uburinganire, uhagarare kumasogisi hanyuma uzamure ikibuno hejuru.
Ana ana 5.
Amafi ya pose - Inzira nziza yo gukuraho ububabare mu ijosi no inyuma, kuzamura imitsi yo mu gatuza. Kuryama inyuma yawe, shyira amaboko munsi yigituba. Kwimura inkokora hafi bishoboka kurindi. Nunapfusige mu nkokora kandi wige ku mutego, ukabashyire ku kibaho.
Uzamure igituza hejuru, wihutira inyuma. Humura ijosi hanyuma umanure umutwe wawe kugeza umaze gukora ku kibaho. Shushanya muriyi myanya kandi ukore byibuze umwuka mubi.
Anana 6.
Mugihe wiga uburyo bwo guhorana impirimbanyi, uzamure amaboko hejuru yumutwe wawe, ukomeze uyu mwanya kugirango ushushe. Gereranya umurimo, gufunga amaso. Simbukira murukurikirane rwose rwibintu bishya uzagira rwose, kunyeganyega ku nyanja.