Девушка ЗОЖ: Яна Сутина

Яна Сутина

Яна живет в Азии (возвращаясь на лето в Питер) занимается фридайвингом, йогой и Insanity, преподает танцы, ватсу и агуахара.

Яна, расскажи о себе кратко, ёмко, понятно

Меня зовут Яна Сутина, мне 30 лет, рост 170, вес 63 кг. Училась в Высшей Школе Экономики в Петербурге, но это было в другой жизни.  В жизни настоящей мы с мужем 8-й год живем в основном в Азии — Таиланд, Индонезия, Египет, Филиппины, возвращаемся в Петербург только на лето.

Последние 2 года основным домом стал Бали, а с декабря прошлого года мы переехали на соседний остров Нуса Пенида, где сейчас строим свой новый дом и первую русскую школу фридайвинга на Бали — Freedive Nusa. Мы обучаем фридайвингу, организуем фридайв-путешествия и фестивали контактной импровизации (вид современного танца).

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Моя жизнь очень тесно связана с водой. Помимо фридайвинга, я веду занятия по танцу в воде, провожу сессии ватсу и агуахара — это техники глубокой релаксации и массажа в воде.

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Как ты пришла к такой интересной жизни?

В детстве я была маленькой и толстенькой.

У меня было несколько переломных моментов, когда жизнь сильно менялась. Первый раз — 1-го сентября на 1-м курсе. Я решила, что буду заниматься танцами, сорвала объявление в прихожей института и с этого началось длинное приключение. Бальные танцы не стали моей страстью, но я помню то вкусное ощущение, когда с радостью бежишь на тренировки и замечаешь, что осанка меняется!

Довольно быстро на смену пришли линди-хоп и сальса. Это парные импровизационные танцы, когда нет заученного рисунка танца, а есть музыка, которая ведет партнеров. А затем появилась контактная импровизация — современная форма танца, в которой много свободы, работы со структурой тела, изучения механики движения и для меня это по-прежнему мощнейшая практика расширения собственных границ. Эта история продолжается в моем теле, но весь этот танцевальный опыт — о принятии своего тела, о мягком расширении и о слушании.

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Вторая веха началась с увлечения фридайвингом — погружениями на задержке дыхания. В начале обучения физическая форма имеет меньшее значение, чем чувствование своего тела, спокойное состояние при нахождении в воде и ясный спокойный ум. Наверное, поэтому мне было легко прийти в эту практику. Работать с телом пришлось позже.

Органично следом за фридайвингом появилась йога. 4 года назад, почти не имея опыта, я попала на 10-дневный курс по Аштанга-Виньяса йоге в Дахабе. Это силовая практика и после первого занятия я была готова сдаться, но мой муж заговорил первым, сказав, что ему круто и всё проще, чем он думал. Не хотелось признаваться, что я сдалась, и я тоже ввязалась в эту афёру. Было тяжело, но я помню те первые ощущения, когда через несколько дней тело может сделать то, чего не могло ранее.

Ну, и последняя практика, поразившая меня — это интервальные тренировки Insanity Max 30. На сейчас, пожалуй, это мой самый сильный опыт того, как делать, продолжать, не сдаваться и становиться каждый раз сильнее себя.

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Какие ошибки ты совершала на своем пути?

У меня была травма колена и ушли годы, прежде, чем я научилась с этим безопасно для себя практиковаться.

Когда увлеклась йогой, было несколько моментов про безопасность суставов. Зачастую йогу преподают как технику формы, а не содержания. И не всегда рассказывают про безопасное выстраивание ассан. Я 2 месяца практиковала с больным плечом, пока не поняла, как переносить вес на руки при толчке, чтобы связки плечевого сустава не страдали.

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Твой примерный рацион на день?

Последние несколько лет большую часть года я живу в Индонезии, в связи с этим продуктовая корзина очень сильно отличается от российской. Многих привычных продуктов тут просто нет или их сложно найти и стоят они дорого.

Я не ем мясо, изредка ем рыбу и яйца.

Завтрак — это всегда много фруктов, отдельно или в виде салата. Иногда овсянка или другая каша, привезенная из России.

Обед и ужин — всегда свежие салаты из овощей. Что-то белковое: тофу, темпе, маш (в ростках или вареный), соевое молоко — это типичные продукты в Индонезии. Более изощренный белок — орехи, спирулина. В качестве гарнира вездесущий азиатский рис, лучше красный. Альтернативно: паста, батат, маниока.

Никаких добавок не использую. Считаю свое питание достаточно сбалансированным при текущих нагрузках.

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Твоя нынешняя программа тренировок?

Раньше я активно занималась Аштанга Виньясой — это почти 2 часа интенсивной практики каждое утро. Сейчас занимаюсь в более расслабленном режиме — 30-40 минут. Это то, что пробуждает тело и помогает концентрировать ум.

В последние месяцы получила ценнейший опыт тренировок Insanity max 30 — 5 раз в неделю интенсивная интервальная 30-минутная тренировка. Но выдерживать такой режим не просто.

А основные тренировки — это фридайвинг. Несколько раз в неделю в воде ныряю для себя. Плюс ассистирую мужу на курсах.

Лучший личный результат — 43 метра в глубину по тросу, 40 метров в ластах.

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Твои фитнес-цели?

Понимаю, что в моей голове нет какой-то четкой конкретной картинки. Есть желание иметь здоровое и красивое тело. Когда я начала чувствовать изменения в эту сторону, это стало меня очень сильно мотивировать.

Что тебя вдохновляет?

Меня вдохновляет, когда границы расширяются и тело делает то, что раньше не могло или чего боялся ум.

Твои ориентиры / кумиры?

Я не знаю откуда это взялось у меня и многих людей в моем окружении, но мы постоянно сравниваем себя с кем-то, хотим быть как кто-то… Долгое время я искренне считала, что это нормально. Пока не увидела, что есть те, кто просто себя не сравнивает, не завидует, что у другого получается что-то лучше. Когда я заметила такую «стратегию», для меня это стало открытием и огромной ценностью. С тех пор, я выбиваю из себя (не всегда с успехом) сквозь кровавые сопли идею сравнивать себя с кем-то. Единственный ориентир, который есть — это я в прошлом и я сейчас. И, если я чувствую, что становлюсь лучшей версией себя — это мой успех.

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Твое любимое мотивационное видео

Это не совсем мотивационное видео по фитнесу, но когда-то именно с него началось наше увлечение фридайвингом.

Твой совет тем, кто хочет начать.

Если появилась мысль, обязательно делайте! И если вы что-то начали, но было трудно и вы сдались, знайте — это нормально. Сейчас не так важно, какой выбор вы сделали тогда. Важно, что вы будете делать теперь: продолжите свой путь или решите, что это слишком трудно и пойдете смотреть телевизор и жевать бутерброд.

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Яна в Фейсбуке

Инстаграм Яны

 

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Девушка ЗОЖ: Яна Сутина: 67 комментариев

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