http___metro-portal.hr_yoga-poza-tjedna-trikonasana_32859_1.xml
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yoga series for beginners (i)! some of you guys have mentioned that it would be nice if i can include some beginner poses for yoga, and so this yoga guide is for those of you who want to get acquainted with yoga, but not quite sure how. below is a detailed description for each and every pose, and it’s a good series to start with <: downward facing dog start off in this position, making sure that your hips are pushed towards the ceiling, your heels reaching (or touching) the floor, and your arm pits opening towards the side, squeezing the shoulder blades on your back and letting your heart sink towards the floor. pedal your legs from side to side to ease into the pose. continue breathing slowly and it is a nice relaxing position. you should feel a nice stretch at your calves. gently close your eyes and stay in this position for about 10 breaths. three legged dog lift up your right leg, and while doing so, press your left feet towards the ground, grounding your position. make sure that your hips are still leveled, while reaching your right leg as high up as possible. make sure that equal weight is still distributed on both your right and left hand side. continue stretching upwards and breathe deeply. stay in this position for about 10 breaths. after which, bend your right knee to meet your forehead. a couple things to note: lunge from #3, bring your right leg all the way to the front, coming to a forward lunge. make sure that your knee is directly above your ankle, tent your hands such that only your fingerpads are touching the floor, and reach your heart forward. you can choose to close your eyes and stay in this pose for a few breaths. warrior II once you are ready, reach your hands towards the sky and come to warrior II pose. a few things to note: exalted warrior from warrior II, lean back and raise your right arm towards the sky. shift your gaze towards your right hand as well. bend your back but at the same time, do not put all your weight on your left hand. your left hand should still be placed lightly on the back of your left thighs. you should feel a nice stretch on the right side of your torso. stay in this position for about 5 to 10 breaths. remember to continue to engage your legs and your core muscles. triangle pose after that, move your torso towards the front, keeping your right knee bent, and make sure that your right arm is in front of your right knee. your right elbow and right knee should touch, forming a nice triangle between your torso, your arm, and your thigh. open your heart up towards the sky and do not hunch your back, making sure that you form a nice, straight plane. you should feel a stretch along the left side of your torso. if you feel stable enough, shift your gaze up towards the sky, looking at your left hand. continue to power up your back leg, do not shift your body weight on to your right leg. stay here for 5 to 10 breaths. downward dog return to your downward facing dog, and repeat the sequence (2 - 7) again on the opposite side. child’s pose after completing the sequence on the other side, return to child’s pose. big toes to kiss, place your knees on the edge of your mat, allowing your torso to fall gently in between your thighs. place your forehead on the ground, and your arms gently beside your head. melt your torso in between your thighs, and you should feel a bit of sensation in your hips. it is a great passive hip opening pose. you can stay there as long as you want. Remember (CAUTION): Benefits: I’ve never done yoga! Can you believe it!? Will try this tonight and go from there.
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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.