Karina Kharchinskaya ke mohlala le sebini, 'me, haufinyane tjena, mohlokomeli oa hau ea ka yoga. Lik'hamphani tsa yoga le Karina Kharchinskaya li tla u thusa ho tlatsa tekanyo ea matla le ho etsa joalo, ho boloka ponahalo e khahlehang le methapo ea tšepe boemong leha e le bofe.
Thuto ea Yoga le Karina Kharchinskaya haholo-holo e na le lipapali tsa maoto. Ho otlolla li-ligamente, tsamaiso e kopanetsoeng le ho matlafatsa mesifa-e ke e fetohe lepetjo la hao bakeng sa lintho tsohle tse latelang. Ho phaella moo, Karina Kharchinskaya o senola ho rona yoga bakeng sa ba qalang - e, ha ho na maemo a fetoletsoeng, ha ho na ho ikoetlisa bakeng sa ho tsamaea ka mashala, empa ho e-na le tsohle, o tla bulela lekhalo hanyenyane feela lefatšeng la bonono le bo lumellanang ba ho ba le 'mele oa hao le moea, e leng yoga .
Lihlopha tsa Yoga le Karina Harchinskaya li tla u thabisa haeba feela hobane tsena e le li-asanas tse bonolo tse fumanehang ho "teapot" leha e le efe, e leng tse tla potlakela ho bontša ts'ebetso ea tsona.
Boikoetliso
- Re fetoha hantle, maoto fatše. Re hula mokokotlo, re nka mahetla a rona morao, hlooho ea moqhaka e otloloha holimo. Lipalesa re li hokahanya tlas'a lenane, re koala mahlo 'me rea phutholoha - re nahanisisa , re fetohile ho koetlisoa. Karina Kharchinskaya o eletsa kamehla hore a qale ho rarahana ka yoga ka ho thuisa. Sena se tla thusa ho felisa menahano e sa hlokahaleng e thibelang ho itokisetsa ho sebetsa ka mesifa e 'ngoe le e' ngoe 'meleng oa hau.
- Li-socks, li-heel hammoho - mehato e chitja ea hlooho, ka lehlakoreng le leng.
- Li-heel li phatlalatsoa, maoto a selikalikoe ka morao.
- Re kopanya likhahla le liphaphatha, re etsa mechine e chitja ka marako.
- Re khutlisa leoto le letona, re nka boima ba lona ka ho le letšehali, re etsa mechine e chitja le maqhama a maqaqailana. Re pheta leoto la bobeli.
- Emaletse, u khumama ka matsoho, maotong hammoho, etsa mehato e chitja ka mangole.
- Ho boloka boemo ba 'mele, lirethe li pota-potiloe mahlakoreng, liatla li ne li buisana, re li beha mahetleng,' me likhahla li ama leoto le ka tlaase. Maoto a le boemong ba "maoto a maoto", re lokisa boemo.
- Re theohela fatše, re kopanya lirethe, re ama fatše ka matsoho a rona, re kopanya li-forear mme re theolela tlase kamoo ho khonehang ka 'mele. Ka morao re tla nyoloha. Inhale, exhale-thrice.
- Re phahamisa maoto, matsoho a kena ka sekoting, re khumama, re lula fatše, mokotla o theoleloa fatše, hlooho e phahame holimo. Re theola maqhubu a fatše ka tlase kamoo ho khonehang, re otlolla morao. Fokotsa maoto a hao, beha matsoho maotong mme u phutholohe mokokotlo, theoha.
- Re phahamisa maoto ho feta mahetleng, ho beha liatla ka maqaqailaneng, ho etsa likoti, ho khumama leoto le ho otlolla le leng. Maoto a hatelloa fatše, setsoe se koahetsoe ke setsoe. Re fallela leoto la bobeli, theohela tlase kamoo ho khonehang.
- Atamela maoto, theohela fatše, o kopanya liphatlalatso tsa hau. Hlahisa boima ba 'mele pele, phomola ka morao. Ho tloha ka lekeng, re ema 'me re khumama, maoto a ka tlase ho 45⁰, lifate tsa palema li theohela mahetleng,' me li etsa mekhabiso e chitja ka 'mele, ho pota-potiloe ke mokete oa likopano. Re lula fatše ka hohle kamoo ho khonehang, 'mele o tsamaea feela.
- Fokotsa maoto, u li behe haholoanyane, kopanya matsoho le likhapha. Re lula fatše ka leoto le letona, re theolela 'mele ka ho le letona, ka mor'a moo, retelehela ka letsohong le letšehali, fetisetsa boima ba' mele ho leoto le letšehali, 'me u hloele.
- Ho eketsa maoto, o kene ka lehlakoreng le letona ka leoto le ka pele, o siea fatše. Re nyoloha monoaneng oa leoto le letona, re phunyeletsa 'mele ebe re theohela leoto le letona le letona. Re fetisetsa boima ba 'mele ka leoto le letšehali - e khumame, leoto le letona fatše. The nosochek e ikemela ka boeona 'me e teba ka leoto.
- Re fetisetsa 'mele ka leoto le letona, leoto le ka morao le otlolohile, ka leotoana. Re theola pelvis ka tlase, re khutlele morao ka leoto le letšehali, re otlolla ka lehlakoreng le letona la leoto le ka pele ho ea mahlakoreng a 45 ⁰. Re khaotse maoto, re fetela leoto le leng.
- Re fetela pele le ho lokisa lihlopha fatše, re otlolla maoto a rona mahlakoreng ho ea holimo. Maoto a lokela ho hatelloa fatše, 'mele o tšoaretsoe lihlahlolong. Likhahla tlas'a mahetla, re kopanya maoto, re khutlela ka morao, re tlosa leoto le letšehali mme re etsa Chaturanga. Re theoha fatše, ntja ke mokhoa oa ho feshene - boima ba 'mele liphahong le maotong, marango a le moeeng. Re feta ka ntja re shebile fatše. Liatla le maoto li hatelloa ka ho feletseng fatše.
- Re theola marango a rona fatše, re lula lirethe, re lule re le mothating oa ngoana.