http___metro-portal.hr_yoga-poza-tjedna-trikonasana_32859_1.xml
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Start standing. Separate the feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Bring the hands to the hips and press into the outer edges of the feet and press the ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift the chest, sweeping the arms up by the ears. Press the palms overhead and reach the fingertips towards the ceiling, lengthening through the spine. Exhale and, keeping the length of the front torso, lean and fold forward from the hip joints. As the torso comes parallel to the floor, press your fingertips onto the floor directly below your shoulders. Hollow out the low belly and continue to fold forward deeper, bringing the forearms to the floor. Stay for 3 steady breaths and inhale back up to standing. Good for inner thigh, hamstring and spine stretch. Relieves backache and tones the abdominal organs. Standard Moves presented by PUMA. Start lying on the belly. Prop up onto the forearms, placing the palms down. Bend the left leg, bringing the left heel in towards the body. Keep the right forearm pressing down and lift the left arm out to the side. Grab the top of the left foot with the thumb side of the hand facing down, elbow crease facing up. Spiral the left arm in towards the body and flip the elbow to point up towards the sky. Keep pressing down into the top of the right foot as the upper body squares forward. Drop the head back and pull the foot towards the crown of the head with both hands. Stay for 3 steady breaths. Retrace the steps to release and repeat on the other side. Good for full front body stretch. Strengthens the back muscles and improves posture. Come into a squat, bringing the feet a little less than shoulder width apart. Tilt the pelvis forward, bringing the torso between the legs. Keep the chest low and begin to straighten the legs enough to bring the pelvis about knee height. Bring the left upper arm and shoulder underneath the back of the left knee and thigh and then the right. Place the hands on the floor behind the heels with the fingers pointing forward. Press the hands down and begin to rock the weight of the body back, and off the feet and onto the hands, keeping the inner thighs as high up on the arms as possible. Inhale and straighten the legs out to the sides, keeping the pelvis high, bringing the legs parallel to the floor. Gaze forward slightly and stay taking 3 steady breaths as the arms and legs continue to extend. Release and repeat. Good for Inner groin and back stretch. Strengthens the arms, wrists and core. Improves balance. Standard Moves presented by PUMA. Come onto hands and knees. Keeping the hips over the knees, begin to walk the hands forward, bringing the chin and chest towards the floor. Hold for 3 steady breaths, allowing the shoulders to release from the ears and the shoulder blades to slide down the back with every exhale, as the heart continues to open towards the floor. Good for shoulder and spine stretch. Chest opener. Standard Moves presented by PUMA. Come to downward facing dog. Exhale and step the left foot forward between the hands, bringing the knee over the ankle. Lower the back knee to the floor and drop the top of the back foot to the floor. Inhale and lift the torso upright, as the arms begin to sweep out to the sides and up, perpendicular to the floor, palms facing each other. Firm the shoulder blades onto the upper back as the chest lifts, heart opening towards the sky. Keeping the arms by the ears and the chest lifted, start to arc back, creating a backbend. Stay here and breathe for 3 steady rounds. To add the variation, begin to bend the back leg, bringing the heel of the back foot towards the body. Bend through the elbows and reach the fingertips towards the toe tips for the bind. Good for thigh, groin, hip flexor, abdomen, chest and shoulder stretch. Relieves sciatica. Standard Moves presented by PUMA. Halasana to Salamba Sarvangasana Start lying on the back, legs long, arms down by the sides. Bend the knees into the chest and lift the hips and low back off the floor. Straighten the legs overhead, reaching the toe tips to the floor behind the head. Keep lifting the thighs and tailbone towards the ceiling as the chest presses towards the chin. Clasp the hands and press the forearms down. To come into the inversion, start to lift the legs up, bringing them perpendicular to the floor. Keep reaching the toe tips towards the sky and the hips towards the heels. Stay for 6 steady breaths, releasing slowly through plough and returning to lying on the back. Good for shoulder, neck and spine stretch. Stimulates the thyroid gland and abdominal organs. Helps fatigue and insomnia. Standard Moves presented by PUMA. Come to sit in a comfortable, cross-legged position. Bend the right knee, hugging it into the chest. Lift the right leg with the left hand and thread the right arm underneath the right knee, bringing the fingertips to the floor. Lift the right knee as high up onto the right shoulder as possible, and bring the left hand to the outside edge of the left foot. Inhale deeply and on the exhale begin to straighten the right leg, simultaneously bringing the left arm back behind the head. Send the gaze up towards the left arm, stay and breathe steadily for 3 rounds. Release and switch sides. Good for hamstring and shoulder stretch and opener. Standard Moves presented by PUMA. Start in downward facing dog. Take a deep inhale, and on the exhale, lift the left leg and draw the foot in between the hands to a lunging position. Stay on the heel of the left foot and begin to slide that heel forward as the hips drop towards the floor. Keep squeezing the inner thighs towards the midline and squaring off the hips towards the top of the mat. Open the chest and lift from the heart center as the fingertips release from the floor, sweeping the arms up by the ears. Stay for 3 steady breaths, every exhale releasing deeper into the split. Return to downward facing dog and switch sides. Good for thigh, hamstring and groin stretch. Stimulates abdominal organs. Standard Moves presented by PUMA. Start by coming into a lunge, right foot in between the hands. Bring the right arm to the inside of the right leg, and begin to wrap the arm under the leg, at the same time wrap the left arm around the back, binding with the hands. Lean and lengthen the torso forward, bringing more weight into the front right foot. Kick off the back foot, sweeping that leg up and straightening through the standing leg. The left hip will open slightly to the left. Keep powering through the standing leg as the torso descends and the back leg goes higher. Stay for 3 breaths, release and switch sides. Good for thigh, calve and hamstring stretch. Strengthens the thighs, knees and ankles and calms the brain. Standard Moves presented by PUMA. Start in downward facing dog. Bring some weight into the left hand and roll onto the outer edge of the left foot. Inhale and lift the hips towards the ceiling, as the left hand presses the floor away. On the exhale, step the right foot back, placing the toes on the floor, knee slightly bent. Curl through the upper back as the heart opens towards the front of the room and the shoulder blades firm onto the back of the rib age. Keep lifting the hips higher and drop the sole of the right foot to the floor. Stay for 3 breaths, lifting and expanding with every inhale. Switch sides and repeat. Good for chest, lung and shoulder opener. Hip flexor and thigh stretch. Standard Moves presented by PUMA.
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Yoga poza tjedna: Trikonasana Osjetite kako mišići vaših nogu postaju jači i pritom utječu na stabilnost svih ostalih mišića i cijelog vašeg tijela Poza trokuta ili Trikonasana ojačava vaše noge i donosi veću svijest o tome kako vaše noge stabiliziraju ostatak vašeg tijela. Pokazuje važnost pravilnog položaja vaših stopala kako biste pronašli ravnotežu torza, dok istovremeno jača sve temeljne mišiće. Iz stajaćeg položaja zakoračite lijevim stopalom do jedan metar unatrag, postavite ga paralelno sa stražnjim krajem otirača na kojem vježbate, a torzo okrenite u istom smjeru. Vaše desno stopalo trebalo bi ostati paralelno s vanjskim rubovima otirača. Kad biste nacrtali liniju od pete desnog stopala, presijecala bi sredinu vašeg lijevog tabana. Lijevi nožni palac okrenite tako da vam je stopalo pod kutom od 30 stupnjeva od kraja otirača. Stopalo uvucite više prema unutra ako su vam kukovi zategnuti, a manje ako su otvoreniji. Ne biste trebali osjećati nikakvo naprezanje u koljenima i kukovima. Stražnje stopalo i koljeno trebali bi slijediti smjer vašeg stražnjeg kuka tako da gledaju u istom smjeru. Zdjelica neka vam bude u neutralnom položaju. Udahnite i podignite ruke prema van, na stranu i u visini ramena. Izdahnite i osjetite da su vam oba stopala položena prema podu. Opustite nožne prste. Udahnite, povucite desnu bedrenu kost prema desnoj bedrenoj čašici i okrećite desnu nogu prema van. Izdužite grudni koš i ispružite desnu ruku preko desne noge dok vam se zdjelica pomiče prema lijevoj nozi. Trebali biste osjetiti kako se vaše tijelo kreće u dva različita smjera, naprijed i natrag. S desnom rukom posegnite prema dolje kako biste uhvatili desni gležanj, cjevanicu ili bedro, ili stavite ruku na predio iza noge. Pazite da vam se vrh koljena pomiče prema desnom boku i da je koljeno ravno ali ne i ukočeno; trebali biste osjetiti kao da vam se desna cjevanica opire o ruku. Idite onoliko daleko koliko možete te zadržite dužinu u kralješnici i s obje strane tijela. Ispružite lijevu ruku prema stropu, dalje od desne ruke (koja je ispružena prema dolje). Zamislite da su vam ruke krila koja se protežu iz kralješnice u ravnoj liniji. Stavite lijevi dlan na lijevi bok. Osjetite kako, kad učvrstite desno bedro, desni bok ide prema natrag, a kad učvrstite lijevo bedro, lijevi bok se podiže. Ovi pokreti uključuju mišiće nogu i zdjelice te usklađuju bokove tako da kralješnicu možete držati u ravnoj liniji preko desne noge. Ramena postavite preko desne cjevanice i uskladite bokove s ramenima. Pokušajte cijelo tijelo postaviti u jednu ravninu, kao da vam se leđa opiru o zid. Ako su vam bokovi čvrsti, kao što većini ljudi jesu, možete osjetiti trzaj u cijeloj zdjelici koji sprečava da bokove posložite jedan na drugi. U tom slučaju možete lijevo stopalo okrenuti više prema unutra i pustiti da vam lijevi bok malo padne, kako biste zadržali dužinu kroz boje strane torza. Gledajte u točku ispred vas, izdužujući stražnji dio vrata. Ako vam je vrat fleksibilan i osjećate su ugodno, možete pogledati vaš palac u zraku. Pet puta duboko udahnite. Prilikom disanja koristite snagu mišića vaših nogu. Ponovite pozu s drugom stranom.