Bakeng sa sebapali sa batšoantšisi Vazhevnikova ke papiso ea bophelo bo botle le maikutlo a matle. O khetha lipontšo tse khutsitseng tsa boikoetliso, yoga le dipates. 'Me ke sa tsoa leka litlelase tsa Sup-Yoga - Tataiso ena ea yoga e ratoa haholo, li-asense tsa eona li etsoa ka metsing a bophara bo boholo, bo tsitsitseng.
Litlhahiso tse 'maloa tsa kakaretso bakeng sa Sup-yoga:
1. Se potlake. Etsa boikoetliso bo habeli joalo ka ho lieha ho feta naheng, ho leka ho phefumoloha ka bonolo le butle.
2. Se ke oa lebala ka boto. Bokhopo ba khoheli ea boto hangata bo fumaneha ka sethala (ho kenella ka holim'a boto), kahoo leka ho tsamaisa boima ba hau ho potoloha ntlha ena.
3. Sheba. Ho lahleheloa ke tekanyetso maemong a mangata ho bakoa haholo ke ho tloha kapele haholo. Shebana le ntlha e itseng e tiisitsoeng, e tla u thusa ho boloka botsitso.
Ema ka mangole a hau ka pele ho boto, otlolla menoana ea hau maotong a hao ho ba otlolla (setšoantšo se ka sehloohong). Leka ho phefumoloha Diaphragm, e ela hloko thothokiso e nyane ea liboto ka maqhubu. Haeba ho tloha botebong ba ho otlolla maoto ka maoto a hao ho ke ke ha hlola ho ba le mathata, ho latela moo ho ka fokolisang khatello.
Asana 2.
Ho na le ho hong ho thoeng ka mokhoa o makatsang Purse Leeba Etsoa ka metsing. Lula fatše ka kotloloho, sutumetse lengole le le leng pele, u e beha pakeng tsa matsoho a ngotsoe ka board. O ka matlafatsa otlolla pele, o ntšetsa pele shin halelele. Leka ho phomola: Ho tsepamisa mohopolo holim'a lerata la maqhubu ho otla boto. Ho kena ka botebo ka botebo ka botebo, o ka itsamaela 'me o robala, o otlolla matsoho.
Asana 3.
E 'ngoe Khomo ea likhomo - Mokhoa o motle oa ho futhumatsa le ho sithabetsa mokokotlo. Leka ho e sebelisa qalong ea thuto ho tloaela boto. Ha a phefumoloha, a e khanna ka morao ho mpa a theoha, ha a ntse a phahamisa mahlo, mokokotlo o lokela ho ts'oaroa ke leqhubu la leqhubu la lehola le otlolla. Ho Exhale, tobetsa chin sefubeng, ha ba mo potoloha, ba mo inamela, ba hule le mokhubu leholimong. Itšetsa ka matsoho ho tloha board ho otlolla sebaka pakeng tsa li-blades.
Asana 4.
Ha u ikutloa u itšepa haholoanyane ka board, leka phapang e latelang Borokho . Ho etsa sena, ho robala ka morao, phahamisa thekmile, qala matsoho a hao, 'me u ba behe hlooho ea hau. Ka ho kenya equilibrium, ema ka lisokise 'me u phahamise letheka le phahameng haholo.
Asana 5.
Thobalano - Tsela e kholo ea ho tlosa bohloko molaleng ebe u khutla, ntlafatsa mali a mali le ho senola mesifa ea sefuba. Lala mokokotlong oa hau, beha matsoho tlasa likotlo. Tsamaisa maraba a haufi ka hohle kamoo ho ka khonehang ho e mong. Romella matsoho a hau matleng a hau le ho ithuta ka phatleng, ho ba hatella pele ho boto.
Phahamisa sefuba, ho potlakisa ka morao. Khutsa molala ebe o theola hlooho ea hau ho fihlela o ama boto. Hula maemong ana 'me u be le bonyane phefumoloho tse tharo tse tebileng.
Asana 6.
Hang hoba o ithute ho tšoara botsitso ba hau, phahamisa matsoho ka holim'a hlooho ea hau, boloka boemo bona bakeng sa ho feheloa. Bapisa mosebetsi oo, o koala mahlo. Tšela letoto la lintho tsohle tse ncha tseo u tla ba le tsona ka sebele u tla ba le maqhubu a leoatle.