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Corpse Pose or Savasana How-To: In Savasana it’s essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally. Narrow the front pelvis and soften (but don’t flatten) the lower back. With your hands lift the base of the skull away from the back of the neck and release the back of the neck down toward the tailbone. If you have any difficulty doing this, support the back of the head and neck on a folded blanket. Broaden the base of the skull too, and lift the crease of the neck diagonally into the center of the head. Make sure your ears are equidistant from your shoulders. Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones. In addition to quieting the physical body in Savasana, it’s also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head. Stay in this pose for 5 minutes for every 30 minutes of practice. To exit, first roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. The head should always come up last. Benefits: Corpse pose is a wonderful way to wind down your practice & calm the brain, or can be used on its own to relieve stress & mild depression. It relaxes the body, can help with headaches, and can also lower blood pressure. It is one of my favorite poses! (see previous “healing through yoga” entries here!) 7:23 am • 15 June 2012 • 141 notes Bow Pose or Dhanurasana How-To: Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose. Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward. With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more. Benefits: Bow Pose stretches the entire front of the body, ankles, thigh, groin, abdomen, chest, throat & hip flexors - wow! It will also strengthen your back muscles & improve your posture, as well as stimulate the organs of your abdomen & neck. It has been shown to help with constipation, respiratory ailments, backache, fatigue, anxiety & menstrual discomfort. Bow Pose really is a panacea for your entire body. (see previous “healing through yoga” entries here!) 10:12 am • 28 April 2012 • 15 notes Camel Pose or Ustrasana How-To: Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don’t harden your buttocks. Imagine that you’re drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor. Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don’t “puff” forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs. Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won’t be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you’re not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels. See that your lower front ribs aren’t protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat. Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child’s Pose for a few breaths. Benefits: Camel Pose is a full body stretch & a deep backbend that can help release pent-up emotional energy. It stretches the entire front of the body, ankles, thighs, groin, abdomen, chest & throat. It also stretches the deep hip flexors and strengthens the back muscles, helping to improve posture. Camel is helpful for releasing anxiety & any negative emotions you may have. At first you may be surprised at what may come up during the stretch, but just bend back & let go! (see previous “healing through yoga” entries here!) 7:22 pm • 14 April 2012 • 64 notes One-Legged Upward Bow or Eka Pada Urdhva Dhanurasana How-To: Begin by lying flat on your back with your arms at your sides. Bend your knees, keeping your feet parallel and aligned with your hips. Draw your heels close to the edges of your buttocks. Reach your arms up overhead, then bend your elbows to place your palms on the floor at either side of your head. Inhale as you lift your hips upward toward the ceiling. Bring the crown of your head to the mat. On an exhalation, straighten your arms and lift your head completely off the floor. Press the weight of your hands equally through your index fingers. Straighten your arms and lift your chest. This is Upward Bow Pose. Shift your weight onto your left foot. On an exhalation, bend your right knee and draw it toward the center of your torso. On an inhalation, reach through the ball of your right foot and extend your leg up toward the ceiling as though you were trying to touch it, or as vertical as possible. Continue to lift your hips and chest as high as you can. Keep the heads of your upper arm bones nestled deeply in your shoulder sockets. Lengthen your entire spine as you lift your foot higher. Hold for up to 10 seconds. Then, on an exhalation, lower your right foot to the floor. Repeat with the left leg for the same amount of time. Release the pose by first bringing the crown of your head to the mat, and then your whole body. Rest on your back with your knees bent and dropped together. Benefits: One-Legged Upward Bow is an energizing and uplifting pose. Balancing asymmetrically demands both mental & physical strength, as well as flexibility! Only try this pose if you are comfortable in Upward Bow pose for at least 10 breaths and with straight arms. (see previous “healing through yoga” entries here!) 10:45 am • 31 March 2012 • 153 notes Upward Bow or Wheel Pose, Urdhva Dhanurasana How-To: Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders. Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths. Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel. Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor. Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times. Benefits: Wheel Pose is a great stretch for your back and chest and strengthens your arms, wrists, abdomen, spine, legs & booty. It is a whole body experience! It is also said to stimulate your thyroid and pituitary, increasing your energy levels and counteracting depression. It is a good pose for those with asthma, osteoporosis, and back pain. (see previous “healing through yoga” entries here!) 9:03 am • 24 March 2012 • 42 notes Mermaid Pose How-To: Begin in Downward Facing Dog. Spread your fingers, lengthen your spine, lift your hips, and draw down firmly through your heels. On an exhalation, bend your right knee and bring it forward between your hands. Place your right ankle on the floor near your left wrist, and your right knee near your right wrist. Extend your left leg behind you, keeping your kneecap and the top of your foot on the floor. Press through your fingertips as you lift your torso away from your thigh, lengthening the front of your body. Release your tailbone back toward your heels. Draw down through your right leg’s shin and balance your weight evenly between your right and left hips. Pull your thighs slightly inward toward the midline of your body. Use the strength and stability of your legs to help lift and extend your spine even higher. Rest your right hand gently on your right thigh. Bend your left knee. Reach your left hand back and clasp the inner edge of your left foot. Then slowly bring your left foot to the inside of your left forearm. Glide your foot closer toward your body until your foot rests in the crease of your left elbow. Press your foot firmly into your arm to activate your legs. With your spine long and extended, lift your right arm overhead. Bend your right elbow and reach your right forearm behind your head. Clasp your left hand. Square your hips and torso toward the front of your mat as much as possible. Press through your feet and legs to help activate your pelvic core and lift your spine. Gaze slightly up toward the sky. Keep your face and eyes soft. Hold for 5-10 breaths. To release, gently let go of your left leg and extend it along the floor behind your body. Bring your hands to the floor in front of you. Tuck your left toes, and step back into Downward-Facing Dog. Then repeat on the other side for the same length of time. Benefits: Mermaid Pose is challenging, and can add lightness and grace to your yoga practice. As with Supported Pigeon Pose, it is a deep hip opener that will release physical and emotional tension. It also incorporates a deeper stretch throughout your back. Relax & feel yourself open up! (see previous “healing through yoga” entries here!) 8:34 pm • 10 March 2012 • 278 notes Supported Pigeon Pose, Eka Pada Rajakapotasana How-To: From Downward Facing Dog, bring the right leg up into a Downdog split. Bend the right leg and bring the right knee to the floor outside the right hand while releasing the front of the left leg to the floor. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility. Square the hips towards the front of your mat, and if necessary, take padding under the right side of the butt. For a deeper stretch, bring the torso down into a forward bend over the right leg and let the weight rest over your leg. Continue squaring the hips and breathing into the tightness. Come back up, bringing the hands in line with the hips. Curl the left toes under and step back to Downward Facing Dog. Repeat pose on the other side. Benefits: This pose will stretch the thighs, groins, back, and psoas, and open the chest and shoulders. While at first you may feel tense, working these joints will leave you feeling free of the tension you hold there, both physical & emotional. I can’t say enough good things about hip openers - they are my favorite! (see previous “healing through yoga” entries here!) 9:23 pm • 28 February 2012 • 40 notes Bird of Paradise, Svarga Dvijasana How-To: Begin in Bound Extended Side Angle Pose. Place your right elbow on your right knee and extend you left arm out and overhead. Breathe deeply. The breath helps you flow into each pose. From extended side angle, you’ll take the bind. Bring your left arm behind your back and take your right arm under your right thigh. Clasp your hands or if you have a strap and need it, take a hold of each end of the strap. Open you left shoulder and look up over your left shoulder to the sky. Breathe. From here, your keep your upper body in the bind and work you left leg to the center of the mat. Firm your left foot in the mat and drag your right foot to meet your left. You’ll feel uneven, which will make you slowly work your right foot off the mat. Continue the breath work. Now that your right foot is slightly off the mat, slowly work your way up to a standing position. You’ll feel a deep crease in your right hip flexer. Stand tall. Breathe. From here, you’ll slowly extend the right leg out, straightening the knee and maintaining the bind. Work your shoulders down the back. Stand tall and breathe. This is bird of paradise. Slowly work your right leg down to the mat and prepare for the other side. Benefits: This advanced pose will strengthen your legs, and give you a nice stretch throughout your inner thighs, groin, shoulder and hest. It is a wonderful hip opener that will leave you feeling invigorated, yet bring a sense of calm and peace. It will also improve your balance & flexibility. Be brave and give it a try! (see previous “healing through yoga” entries here!) 8:59 am • 18 February 2012 • 150 notes Warrior 3, Virabhadrasana III How-To: Stand in Tadasana, exhale and fold foward to Uttanasana. From Uttanasana, exhale and step your left foot back into a high lunge position. Your right knee should be more or less at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease) and bring your hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly, and with an exhalation, turn it slightly to the right. Now from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis. Normally students come up into Virabhadrasana III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don’t allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position. The arms, torso, and raised leg should be positioned relatively parallel to the floor. For many students the pelvis tends to tilt. Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor. Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck. Stay in this position for 30 seconds to a minute. Release back to the lunge on an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side. Benefits: This challenging pose will invigorate your entire body! It strengthen your ankles, legs, shoulders & the muscles of your back. If you practice regularly, you will see vast improvements in your balance and posture! Mentally, it improves memory, concentration & focus. (see previous “healing through yoga” entries here!) 7:58 pm • 9 February 2012 • 49 notes Warrior 2, Virabhadrasana II How-To: Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers. Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left. Benefits: This is an active pose that will invigorate your legs and make you feel strong and confident…like a warrior! It will stretch your groin, chest, lungs, and shoulders and increase your stamina. It has also shown therapeutic benefit for carpal tunnel syndrome, flat feet, infertility, osteoporosis and sciatica. (see previous “healing through yoga” entries here!) 9:15 am • 4 February 2012 • 7 notes
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Vježbe za ispred televizora Nemojte se prisiljavati izvoditi vježbe izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. Ukoliko ne možete odraditi sve setove pojedine vježbe, napravite onoliko koliko možete, te s vremenom povećavajte broj. -1- Zagrijavanje Dok ležite na kauču zagrijavanje možete napraviti tako da nogama simulirate pokrete koje uobičajeno imate nogama dok vozite bicikl. Legnite na kauč i ispružite obje noge. Podignite lagano jednu i savijte je u koljenu. Dok je vraćate u početni položaj isto to napravite s drugom nogom. Zatim naizmjence tri minute „vozite bicikl“. S vremenom povećavajte brzinu i vrijeme izvođenja vježbe. -2- Istezanje Vježba 1. Ispružite se dok ležite na kauču. Dignite ruke iznad glave i dobro istegnite cijelo tijelo, a posebno leđa. Neka vam ruke i stopala teže suprotnim stranama. Zadržite 5 sekundi i opustite. Vježba 2. Dok ležite na leđima savijte noge u koljenima. Ispružite jednu nogu i lagano je dignite iznad sebe istežući bedra, koljeno i zglob. Nemojte koljeno potpuno ispružiti, neka ostane lagano savijeno cijelo vrijeme. Zadržite 5 sekundi i vratite u početni položaj. Ponovite i s drugom nogom. -3- Vrat i leđa Vježba 3. U sjedećem položaju dok opušteno i mirno držite ruke i leđa, nagnite bradu prema naprijed. Zadržite pet sekundi, vratite u početni položaj. Zatim pogledajte u strop naginjući glavu unatrag. Zadržite 5 sekundi i vratite u početni položaj. Zatim glavu nagnite desno pokušavajući ušima dotaknuti rame, zadržite pet sekundi. Vratite u početni položaj, zatim isto ponovite naginjući glavu u lijevo. Napravite 5 setova. Važno je da se ne prisiljavate naginjati glavu izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. -4- Ramena Vježba 4. Ovo je lagana vježba koja se također izvodi u sjedećem položaju. Jednostavno, istovremeno podignite oba ramena, i rotirajte ih u smjeru suprotno od sata. Ponovite vježbu desetak puta. Zatim napravite isto u smjeru kazaljke na satu. -5- Trbuh Vježba 5. Najjednostavnija vježba za trbuh koja se može izvoditi u ležećem i sjedećem položaju je da uvučete trbušne mišiće prema kralježnici. Pretvarajte se kao da pokušavate dotaknuti kralježnicu. Zadržite položaj 5 sekundi, opustite se i ponovite 20 puta. S vremenom možete pokušati izolirati gornje abdominalne i donje abdominalne mišiće, te ih odvojeno vježbati. Vježba 6. Trbušnjaci. Legnite na leđa s nogama svinutim u koljenima i podignutim tako da listovi i bedra čine pravi kut međusobno, ali i u odnosu na gornji dio tijela. Stavite ruke iznad glave, te isprepletite prste na zatiljku. Podižite gornji dio tijela prema koljenima, kao da bradom pokušavate dotaknuti koljena. Nemojte približavati laktove dok izvodite vježbu. Zatim se vratite u početni položaj. Napravite 20 ponavljanja. Opustite se 30 sekundi, a zatim napravite još jedan set, a zatim još jedan. Ukupno tri seta s pauzama od 30 sekundi. Postupno možete povećavati broj ponavljanja. Vježba 7. Legnite na leđa, s rukama sa strane ili ispod stražnjice. Podignite noge 6 do 10 cm od poda i držite nekoliko sekundi (koliko god možete izdržati bez naprezanja vrata ili donjeg dijela kralježnice). Opustite se i ponovite koliko puta možete. Ovu vježbu nemojte izvoditi ukoliko imate bolove u leđima. Na početku vježbu možete izvoditi tako da jednu nogu svinete u koljenu, a drugu podižete, kao na slici iznad. Vježba 8. Dok ležite podignite noge uspravno, lagano svinite u koljenima i prekrižite u gležnjevima. Ruke savijte i dlanove stavite na zatiljak. Podižite se tako da desnim laktom pokušate dodirnuti lijevo koljeno. Zatim, lijevim laktom desno koljeno. Napravite tridesetak ponavljanja. -6- Grudi Vježba 9. Sjednite. Stavite ruke ispred grudi u položaj za molitvu. Podlaktice trebaju biti vodoravne s podom u visini grudi. Pritisnite dlan od dlan stežući prsne mišiće. Zadržite položaj 5 sekundi, zatim opustite pritisak. Ponovite 30 puta. -7- Stražnjica – Vježba 10. Dok sjedite ili ležite stegnite mišiće stražnjice, a zatim opustite. Napravite tridesetak ponavljanja. Vježba 11. Legnite na leđa sa savijenim koljenima i rukama uz tijelo. Podignite karlicu prema stropu do točke gdje je vaše tijelo na 45 stupnjeva u odnosu na pod. Vratite se u početni položaj i ponovite pedesetak puta. -8- Noge Vježba 12. Legnite na desnu stranu i podbočite gornji dio tijela desnom rukom. Držite pravac uho-ramena-bokovi-koljena-peta. Podignite lijevu nogu iz kuka, dvadesetak centimetara od poda. Pazite da ne okrećete stopala te da su cijelo vrijeme vodoravna s podom. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 13. Legnite na desnu stranu kao u prethodnoj vježbi. Podignite nogu, ali ovaj put ispružite stopala i nogu podignite više u zrak. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 14. Legnite na desnu stranu kao u prethodnoj vježbi. Savijte lijevu nogu u koljenu i prebacite je preko desne tako da potkoljenica i natkoljenica čine pravi kut. Podignite desnu nogu dvadesetak centimetara od poda. Napravite 15 ponavljanja. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s lijevom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. -9- Ruke Vježba 15. Sjednite na kauč ili ustanite ispred. Raširite ruke tako da budu vodoravne s podom. Pripazite da čine ravnu liniju. Zatim okrećite dlanove. Prema stropu, a zatim prema podu. Ramena neka stoje na mjestu. Izvodite vježbu 1-2 minute. S vremenom ubrzavajte okretanje dlanova. -10- Istezanje Vježba 16. Sjednite s ispruženim nogama. Savijajte se držeći ravna leđa, bradom prema koljenima. Prsti neka klize po listovima od koljena prema prstima kako se vaše tijelo spušta. Vježba 17. Unutarnju stranu bedara istegnite tako da sjednete u položaj dijamanta. Rukama obuhvatite gležnjeve i a lakovima pritišćite unutarnju stranu koljena dok ne osjetite istezanje unutarnje strane bedara. Izvodite vježbu 15 sekundi. Vježba 18. Prekrižite lijevo stopalo preko desnog koljena. Ruke zakačite iza desnog bedra i lagano povucite prema sebi držeći gornji dio tijela opuštenim. Zamijenite noge. Vježba 19. Dok ležite na leđima ispružite noge. Povucite koljeno jedne noge na prsa dok ne osjetite stezanje u bedru. Zamijenite noge. Vježba 20. Dok ležite na leđima ispružite noge. Povucite oba koljena i zadržite pet sekundi na prsima. Završno istezanje. Ispružite se i istegnite maksimalno cijelo tijelo. Hlađenje Vježbanje možete završiti hlađenjem mišića: simuliranjem vožnje bicikla 1-2 minutu ili izvođenjem “škara” nogama. 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