Banana ba lilemong tsa bocha Karina Gubanova ba ile ba qala ho sebelisana le yoga lilemong tse 'nè lilemong tse' nè tse fetileng. Eaba o le leshome le metso e robeli: meroalo e boima setsing sa liketsahalo, ho iphetetsa ho Theatre - ho tlosa ho phomola le ho ithuta kapele, o ile a lebisa tlhokomelo ho yoga. Ho tloha ka nako eo, ha e nahane le letsatsi ntle le tefo ea hoseng. Ho na le boikoetliso bo rarahana bo ka etsoa lapeng, Karina ba na le bona.
- Leha ho hlokahala boitlamo ba ho ipolela hore u tla qala ho phethahala, o tlameha ho ba le tharollo ea ngaka ea hau ka ts'ebetso ea 'mele. Karina o re: "Karina o re:" Karina o re: "Karina. Karina o re:" Karina. Karina o re: "Karina. Karina. Karina. "Ke ne ke na le mathata ka mokokotlo le 'na,' me ke ile ka buisana le ngaka." Re ile ra khetha sehlopha sa boikoetliso boo ke ileng ka qala ho bo bona. Ka mor'a likhoeli tse tšeletseng, sephetho se hlokometse. Hona joale ke Phea khafetsa: Ho bohlokoa haholo botsoa, joalo ka lintho tsohle li theoha.
Tadarana (Sabasthiti)
Katerina Matuthev
Ho etsa joang. Ha e eme ka kotloloho, beha li-stops haufi le lilumb le liretheneng ho kopana le e mong. Sutumelletsa matsohong a hau ka mahlakoreng, a thathamisa mesifa ea mokokotlo le ka pele ho serope, hula mpa ea hao ebe u atolosa mahetla a hao. Sefuba sa sefuba se ea pele. Ho aba boima ba 'mele sebakeng sohle sa ho emisa. Lesapo la mokokotlo le lokela ho otloloha, pente e otlolohile.
Phello efe. Ka lebaka la sebaka se nepahetseng sa ho emisa le ho tsamaisoa ha mojaro, menyetla ea ho nts'etsapele mefokolo ea maoto le matsoho a tlase le pelvis, lesapo la mokokotlo le fokotsehile. 'Mele o fumana boiketlo, ho ba sieo ha litlebo ho lumella mali hore a bue ntle le ho sitisoa, ho isa metsu eohle ho li-organs tsohle le lisele. Sena se lumellana hantle le boemo ba setho sohle. Ha u khathale, nahana ka ho hlaka, u sebetsa hantle, u robala hantle. Ho theola 'mele, hobane u ithutile ho ema hantle, kamehla ho hula mpa - e thusa ho chesa lik'halori.
Sefate pose (persohasa)
Katerina Matuthev
Ho etsa joang. Ema ho Tadasan. Beha leoto la tšehetso, e le hatella ka tlase. Tšela mesifa ea thipa, hula lengole. Bend leoto la bobeli mangoleng, a tiisa serethe ho korosae ebe o nka lehlakore. Maoto a maoto a lokela ho lebisoa. Phahamisa matsoho a hao, hokela matsoho ka holim'a hlooho ea hao mme u lahlele marena ka mahlakoreng. Ikutloe u omella mesifa ea phatla ea foremare, sefuba se ka pele le ka morao. Theola chin, nahana hore o leka ho fumana siling e kaholimo. Phefumoloha habonolo le ka bolokolohi.
Leka hore u se ke oa putlama ka morao, boloka pelvis hantle. Se ke oa hatella menoana ea leoto la tšehetso. Tšoarela boemong bona ka metsotsoana e 10-15, kamora hore e fetole maoto.
Phello efe. Asanaana e theha boemo bo botle ba Asanan, bo matlafatsa matlo a mangole, mesifa ea mangole, matsoho le mabanta a mahetla. Ho ntlafatsa mali a mali, ho thusa ho senoloa habonolo, o na le phello e matla. U ikutloa u le leqhubu, matla le botsitso.
Pose of Half-Bredishe II (ARDHA NAVANA II)
Katerina Matuthev
Ho etsa joang. O lutse ka maoto a otlolohileng le morao ka morao, a utsoa liatla ka tlase maemong a pelvic. Fokotsa matlo khutla, koala maoto le ho phahamisa ho theha sekhahla sa likhato tsa 90, mme mahlaba a tšoana le mokatong. Sutumelletsa matsoho a hao pele hore liatla li shebahala ka hare, leka ho otlolla lesapo la mokokotlo. Sheba ka kotloloho ka pel'a hau, phefumoloha hantle, ntle le tšenyo ea nako. Etsa bonnete ba hore sefuba se senotsoe, 'me' mele ha oa ka oa hana ebile ha a ka a kena sebakeng se tlase. Maoto le maoto a tlameha ho ba a tsitsipane. Tšoara boemo ho tloha metsotsoana e 10 ho fihlela motsotso o le mong.
Ho bohlokoa hore u se ke ua lahlela hlooho. Haeba u e thatafalloa ho boloka, u ka beha maoto fatše.
Phello efe. E matlafatsa mesifa ea mpa ea mpa, e ntlafatsa mali a ajoang ka mpeng, e matlafatsa lijo-thollo, ntlafatsa mosebetsi oa tšoelesa ea qoqotho. E ka khona ho ama litho tsa ka hare, ho imolla bohloko ba morao.
Pose of Warrior II (Nagamandsana II)
Katerina Matuthev
Ho etsa joang. Ema ho Tadasan, exhele, tobetsa leoto le letona lehlakoreng la sebaka sa 120 cm le ho tsamaisa setopo se nepahetseng. Emisa khefu ea leoto le letšehali maemong a pele. Se ke oa hatella menoana ea hao, 'me ka holim'a maoto a hatelloa ka thata khahlanong le metsi a mangata. Nka pelvis, o otlolla mokokotlo o tlase - bakeng sa sena, leka ho fihlela masapo a pubic holimo. Theola mangole a pele hore serope sa leoto se nepahetseng se tšoana le sethala. Leoto le letšehali le lokela ho otloloha.
Arola matsoho a hau ka mahlakoreng ebe oa li thatafatsa. Tima hlooho ka ho le letona, sheba hantle ka pel'a hau.
Phello efe. Karolo ea mohlabani e ntlafatsa ho tsamaisana, ho matlafatsa foreime ea 'mele kaofela, e eketsa mamello. Ka lebaka la eona, 'mele oa matšoafo oa eketseha, moea oa bona oa eketseha, o eketsang ho tlosoa hoa chefo. Mpa ea mafura e fokotseha ka mpeng e fokotseha, wast e ntle e thehiloe. Manonyeletso a ba aliba.
Triangle pose (Triconasana)
Katerina Matuthev
Ho etsa joang. Ema ka kotloloho, beha maoto ka bophara ba limithara tse le 'ngoe. Maoto a entsoe pele e le hore sehlōhō ea likhato tse 90. Phefufatsa, phahamisa matsoho a otlolohileng maemong a mahetla ebe u li cheka ka mahlakoreng. Boemong bona ba pele ba ho putlama, etsa letsoapo ho ea ka ho le letona - e le hore malebela a menoana o ame ka leoto le letona. Lengole la leoto le letona le kokobetse hanyane, leoto le letšehali le otlolohile. Sheba holimo, letsohong la hao le letšehali. Boloka mohala oa letsoho le bataletseng.
Joale, phefumolohong, e otlolla le ho pheta tepe ka lehlakoreng le leng. Li-inccon tse peli li etsa potoloho e le 'ngoe. Litšehole tse joalo li hloka ho bolaea tse hlano.
Phello efe. Asana o matlafatsa 'mele, o etsa hore e be kotsing haholoanyane, e tlohella mesifa ea groin, caviar le maoto. E fetola mosebetsi oa matšoafo, e kenya letsoho tlhoekiso ea tsamaiso ea mali, e felisa bohloko molaleng le thibelo e ntle ea lefu -hon. E felise li-chexins, e ntlafatsa boemo ba letlalo. Fokotsa khatello ea maikutlo.
Pose of so e sootho (Chauranga Dandana)
Katerina Matuthev
Ho etsa joang. Tsamaea le leshano, le beha leoto le matsoho a bophara ba mahetla. Ebe u theoha ka tlase, u khumama matsoho ho etsa sekhutlo sa likhato tsa 90. Tsamaea ka phatla ea phatla ea phatla le menoana ea maoto - e le hore setopo se fetoha se ts'oanang le fatše. Tšoara mola o sephara oa hull, pelvis le maoto. Mesifa eohle e tlameha ho ba e tsitsipane. Sutumelletsa mohatla o khutlelang le tlase ho se fepehe mokokotlong o tlase. Shebella mpa e tla khethoa. Se ke oa hula hlooho ea hau mahetleng - beha bokaholimo ba mokokotlo.
Tšoara sena ho tloha metsotsoana e 10 ho isa ho metsotso e meraro. E thunya hantle.
Phello efe. Pose ea prothet e u lumella ho sebetsa moralo oa mesifa tsohle. E na le phello e molemo ho litho tsa mpa, e matlafatsa matsoho a hae, ho matlafatsa matsoho, ho robala, literene, literene. Ka lebaka la eona, pampitšana e kaholimo ea phefumoloho e lokollotsoe, ho potoloha ha mali ho ntlafatsoa, khatiso e ntle e thehoa. Khalori e chesoa ka mafolofolo, e kenya letsoho ho boima.
Mohale oa hero pose (virasan)
Katerina Matuthev
Ho etsa joang. Mohloli mokatong, o inamisa maoto ka mangole ebe o itahlela. Li-heel li tlameha ho ba tsa bolokoa ka mahlakoreng, lia atisa ho ikopanya. Ebe u mo phahamisa, o hlahise mesifa ea Ionic, ea thusa, e tla fokotsa khatello ea manonyeletsong a mangole. Lula pakeng tsa li-heel ebe u beha matsoho a hau mathekeng. Shebella hore mokokotlo o boreleli, mangole a koetsoe, 'me maoto a ne a hatelloa ka thata khahlano le bokaholimo. Tiisa mpa ea hau, ho holisa mahetla a hau. Leka ho se be bonolo mokokotlong o tlase 'me u se ke oa lahlela hlooho.
Tšoara sena nako e ngata kamoo u ka khonang.
Phello efe. Virangana o na le tšusumetso e felletseng ea ho folisa manonyeletsong, Tesh le Lifaments tsa lipheletso tse tlase le pelvis. E thusa ka ho bataletse, ho tlosa syndrome bohloko ha a ntse a bina, o imolla bohloko ba rhematic mangoleng. Ha tloaelo ea khafetsa e u lumella ho tlosa spurs tsa marihu. E ntlafatsa tšilo ea lijo.
Hero pose lll (micharamandna III)
Katerina Matuthev
Ho etsa joang. Ema ka ho le letona ka sephara morao, matsoho a tlase ho 'mele. Joale, ho phumula, etsa ho ts'oaroa hanyane, ho khumama hanyane ka hanyane ka lengole. Sutumelletsa matsoho a hao ka pel'a boemo ba mahetla, palema e lule e le kahare. Mmala oa bobeli mokokotlo oa bobeli o batla ho tšoana le mokatong. Otlolla lengole la leoto la ts'ehetso, 'me u tšoare la pose ha e ntse e tsoela pele, butle-butle e eketsa nako ea polao. Lahlela morao. Shebella hore pelvis ha e fetohe lehlakoreng, u se ke ua tobetsa menoana ea hao.
Ho tšoara tekano e lekanang ho ne ho le bonolo, nka hore u tlameloa morao le ka matsoho ho ea pele.
Phello efe. Sena se ntlafatsa ho sisinyeha, ho matlafatsa sesebelisoa sa liphoofolo tsa motheo, o fafatsa maoto le matsoho a tlase ho meroalo e meng, e amanang ka ho fetisisa bakeng sa limathi. Visina e eketsa mesifa le ligaments tsa maoto, hammoho le lebota la mpa, lithane tsa ka hare. E fana ka mofuta o motle oa li-Icers, o o lumella hore o laole mokokotlo o tlase.