Yoga with Karina Kharchinskaya

Karina Kharchinskaya is a model and a singer, and, more recently, your potential instructor in yoga. Complexes of yoga with Karina Kharchinskaya will help you to replenish the balance of vitality and, thus, keep attractive appearance and steel nerves in any situation.

Yoga lessons with Karina Kharchinskaya mainly consist of leg exercises. Stretching the ligaments, joint mobility and strengthening the muscles - let it become your motto for all subsequent pursuits. In addition, Karina Kharchinskaya reveals to us yoga for beginners - yes, there are no reversed poses, there are no exercises for walking on coals, but instead of it all, you will slightly open the curtain for yourself in the world of beautiful and harmonious art of owning your body and spirit, which is yoga .

Yoga classes with Karina Harchinskaya will please you if only because these are simple asanas available to any "teapot", which nevertheless will very quickly show their effectiveness.

Exercises

1. We become exactly, feet on the floor. We pull up the coccyx, we take our shoulders back, the head of the crown stretches upward. Palms we connect under a navel, we close eyes and we we relax - we meditate , we are adjusted on training. Karina Kharchinskaya advises always to start a complex of yoga with meditation. This will help get rid of unnecessary thoughts that prevent you from tuning in to work with every muscle in your body.
2. Socks apart, heels together - circular movements of the head, in one and the other side.
3. The heels are spread out, circular movements shoulders back and forth.
4. We connect elbows and palms, perform circular movements with brushes.
5. We put the right foot back, we carry the weight to the left one, we perform circular movements with the ankle joint. We repeat to the second leg.
6. Lean, hold your knees with your hands, legs together, make circular movements with your knees.
7. Keeping the position of the body, the heels are bred to the sides, the palms unfolded to each other, we put them on the hips, and the elbows touch the lower leg. The feet are in the position of "club-footed" legs, we fix the position.
8. We go down, we connect the heels, touch the floor with our hands, we connect the forearms and lower ourselves as low as possible by the body. With a rounded back we go up. Inhale, exhale - thrice.
9. We spread the feet wider, palms into the lock, bending the knees, we sit down, the lock is lowered to the floor, the head is raised upwards. We lower the pelvis as low as possible, we straighten our back. Straighten your legs, put your hands on your feet and relax your back, go down.
10. We raise the legs wider than the shoulders, put the palms on the ankles, do rumblings, bending one leg and straightening the other. The feet are pressed to the floor, the elbow is bent by the elbow. We move to the second leg, drop as low as possible.
11. Approach the feet, go down, connecting your forearms. Move the body weight forward, relax the back. From the waist, we rise and bend our knees, feet under 45⁰, palms crossed on the shoulders, perform circular motions by the body, around the coxofemoral joint. We sit as low as possible, only the body moves.
12. Straighten your legs, place them wider, join hands and elbows. We sit down on the right foot, lower the body to the right, after which, turn left, transfer the weight of the body to the left leg, and climb up.
13. Expand the feet, bent at right angles right foot in front, left behind on the floor. We climb on the toe of the right foot, unfold the body and go down to the straight left leg. We transfer the weight of the body to the left leg - bend it, the right foot on the floor. The nosochek turns on itself and sinks down to the leg.
14. We transfer the body to the right leg, the back leg is straight, on the toe. We lower the pelvis downward, go back with the left foot, stretching the right angle of the front leg to the angle of 45 ⁰. Smoothly unbending his legs, we pass to the other leg.
15. Turning forward and fixing elbows on the floor, we spread our legs to the sides to the maximum. The feet should be pressed to the floor, the body is held on the elbows. The palms under the shoulders, we connect the feet, we turn left, we remove the left leg and we do Chaturanga. We go down, the dog is fashion up - the weight of the body on the palms and on the feet, the knees in the air. We pass into the dog face down. The palms and feet are completely pressed to the floor.
16. We lower our knees to the floor, sit on the heels, rest in the pose of the child.