Занимайтесь самостоятельно

Добро пожаловать в магазин, где вы найдете видеоуроки для начинающих и аудиопрактики для самостоятельных занятий!

Каждое занятие создано на основе методов соматического обучения Томаса Ханны и Моше Фельденкрайза. Каждый урок посвящен отдельной теме.

Уроки, представленные в предложенных курсах, целостно охватывают все тело и учат установлению связи между телом и сознанием. Каждый урок - это маленькое самоисследование. Вы делаете простые, медленные и необычные движения в разных вариациях для того, чтобы обнаружить как прикладывать меньше усилий, найти больше легкости и какой вариант выполнения движения подходит именно вам.

Последовательно осваивая один урок за другим, вы сможете мягко улучшить организацию всех своих движений, уменьшить количество боли и дискомфорта, научиться качественно расслабляться и восстанавливать силы.

Эффективность курса связана с тем, что соматические практики помогают восстанавливать связь тела и внимания, подключая к движению сенсо-моторные отделы коры головного мозга. Особенность соматического обучения в том, что мы работаем не с физическим телом, а с его системой управления - нервной системой.

Самостоятельные практики — это отличный способ заботиться о себе в удобное время и в комфортной обстановке. Даже 15-30 минут в день помогают:
✔️ Снять стресс и напряжение после рабочего дня.
✔️ Улучшить осанку, гибкость и подвижность.
✔️ Восстановить контакт с телом и научиться слышать его сигналы.
✔️ Повысить уровень энергии и концентрации.
✔️ Улучшить сон и общее самочувствие.

Видеокурс для начинающих:

Пошаговые уроки, которые легко повторять даже без опыта.
Практики для расслабления, улучшения осанки и снятия напряжения.

Аудиопрактики:

Удобны для занятий дома, на прогулке или в поездке.
Голосовые инструкции помогут вам углубиться в ощущения и расслабиться.

Как начать?

1️⃣ Выберите курс или практику, которая вам подходит.
2️⃣ Оплатите и получите мгновенный доступ к закрытой странице этого сайта.
3️⃣ Занимайтесь в удобное для вас время и темпе.

Пусть эти практики станут вашей поддержкой в заботе о теле и душе!

Аудиопрактики среднего уровня сложности

₪40

15 соматических аудиопрактик для расслабления, снятия напряжения и восстановления энергии. Каждое занятие — это 40-45 минут работы с телом

Аудиопрактики по чакрам высокого уровеня

₪50

6 соматических аудиопрактик по чакрам для работы с телом и душой. Каждое занятие — это около 60 минут глубокой работы с телом и вниманием

Видео курс - 7 уроков. Начальный уровень

₪200

200

Видео курс из 7 соматических уроков на все случаи жизни. Создан на основе методов соматического обучения Томаса Ханны и Моше Фельденкрайза

Уроки для самостоятельных занятий

Для оплаты уроков в рублях, пожалуйста, обратитесь ко мне в WhatsApp +972-53-5007499

После оплаты выбранного вида занятий вы получите бессрочный доступ к закрытой странице сайта, на которой выложены аудиопрактики или видео-уроки и советы по организации занятия. Каждая аудиопрактика представляет из себя встроенный аудиотрек. Каждую аудиопрактику вы можете прослушивать любое количество раз. Каждый видео-урок выложен во встроенном видеоплеере.

GENERAL RECOMMENDATIONS FOR COMPLETING LESSONS

Choose a convenient time for you to do the lessons of the course and, after, daily practice. This can be in the morning, as soon as you wake up. Or in the evening before going to bed. The day will also work, if it is more convenient for you. It is recommended to do it at the same time, so that somatic practice becomes a habit, like brushing your teeth.
arrange a place for practicing. It should be a space where you feel comfortable and where no one will disturb you during your practice. Put a rug or blanket on the floor, you can lie down on a carpet. If you need a pillow under your head, take a folded blanket or a large towel. It is important that the room is warm, because you will relax and begin to freeze.
It is important to develop the right mindset for your classes. Enjoy this opportunity to be with yourself, to hear yourself, to take care of yourself. Be curious and patient with yourself. Do not strive for some strictly defined result. Enjoy the process. And then the result will definitely come.

COURSE CONTENT

In the introduction, students are introduced to three basic principles for performing somatic lessons:

• move consciously;

• move slowly;

• move in your comfort zone.

Lesson 1: Releasing the Front Surface of the Body

The first lesson of the course is aimed at releasing the startle reflex. When the brain perceives a situation as dangerous, it activates protective mechanisms. On the level of the musculoskeletal system, this protection manifests as tension in the muscles along the front surface of the body—abdominal muscles, the respiratory and pelvic diaphragms, chest muscles, neck muscles along the front, inner thigh muscles, and other muscles that contract the body toward its center and tilt it forward. This lesson helps to relax, reduce anxiety, straighten up, release tension in the abdomen, neck, and shoulders, and free up breathing.

Lesson 2: Releasing the Back Surface of the Body

Modern life demands high-speed activity and constant action. Stress and fatigue lead to the accumulation of chronic tension in the back, particularly in the lower back. The second lesson of the course focuses on relaxing the lower back, back muscles, and the entire rear surface of the body.

Lesson 3: Releasing the Side Surfaces of the Body

The third lesson of the course addresses the side surfaces of the body and the waist area. This lesson helps reduce asymmetry in the positioning of the pelvis and rib cage. It also positively influences breathing and the body's vertical alignment.

Lesson 4: Free Spinal Rotation

The fourth lesson concludes the cycle of lessons aimed at releasing the body's center from sensory-motor amnesia. Once the strong muscles of the abdomen, lower back, and waist are freed from unnecessary tension, the spine becomes capable of rotational movement in all directions.

Lesson 5: Releasing the Hip Joints and Legs

The fifth lesson of the course serves as an excellent warm-up before walking, jogging, or dancing. Here, your nervous system will have the chance to carefully study how movements are organized in the ankle joints, knees, and hip joints, and how these movements are connected to the pelvis, spine, and head. As a result of this exploration, movements become more coordinated, and your gait becomes lighter and more efficient.

Lesson 6: Free Breathing

This lesson does not teach you how to breathe "correctly." Instead, you will learn to relax the diaphragm, abdomen, and ribs to enable easier and freer breathing. You will also discover how to use breathing to balance the nervous system and achieve a calmer, more stable internal state.

Lesson 7: Daily Practice

The final lesson of the course introduces a daily practice. This practice consists of a series of focused movements that were previously explored in the course lessons. These movements harmoniously engage the entire body—from the center to the periphery.

COURSE REVIEWS

Angelica Novikova

I am glad that Katya did this course. I think that it is the right thing to start with. When I started studying with Katya, this was what I was looking for. I wanted to find physical exercises for daily practice and I was looking for videos. I wanted to see how a person does it and have a voice accompaniment. I found the only option on YouTube and tried to do it 2 or 3 times, but it did not suit me. It was too fast for me. Too technical. Like not physical exercises, but regular gymnastics - one, two, three, stand up, sit down. And I clearly understood that this is not what I want. So when I found Katya, everything coincided for me here. This was not physical education, but a very slow and attentive attitude to your body. I had the feeling that Katya was showing with her voice. An image was immediately born in my body of what to do. Like a picture. This was important for me, because I am not very friendly with my body and it is important for me to understand what to do. It was slow, which is important for me, so that I could translate this understanding into my own movement.

Maxim Sablev

Thanks to Katya's classes, I got acquainted with somatic practice. I received an arsenal of effective exercises. Each member of the community of Katya's students can always ask a question in WhatsApp and get her answer.

In our time, the time of inclusion in rapidly changing flows of information and events, captivating and distracting us from what is happening inside us, it is especially important to have a practice that would return our attention to ourselves and what is happening inside us. And somatic practice can become such a practice.

Oksana Yashina

I have completed several courses in somatics with Katya. The topics were different, but the result was the same: a feeling of a more harmonious body. I am much less bothered by pain in my back, neck, head, I began to fall asleep faster, learned to relax better. I like the classes themselves and the sensations afterwards. Surprisingly, small, very small movements without tension and effort greatly help to improve the quality of life. And each class is an hour of attention to oneself, turning one's gaze inward. As a bonus, all participants in group classes have clear, calm eyes afterwards.

Anna Gribanova

Thank you, Ekaterina, for the incredibly useful course "Somatics for Every Day". The meetings are not accidental, and ours is 100%. It would seem that these are simple and uncomplicated exercises, but how much they teach us to consciously approach sensations, listen to ourselves, our body and relax, relax internally from all life's tasks, put ourselves in 1st place.

The method is amazing - as a fitness trainer, I can say that it is not about training, exercise, Pilates - it is about self-study, a deep approach, awareness and centering on yourself.

With your course the body gains freedom and lightness! And the way you present information creates a meditative space of comfort and warmth, where you want to return again!

I highly recommend and thank you, Ekaterina!