http___metro-portal.hr_yoga-poza-tjedna-trikonasana_32859_1.xml
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(Source: young-wanderer) A sequence of yoga poses to open the hips, lengthen the hamstrings and to create space in the lower body. This sequence will help prepare you for Hanumanasana (the splits). - Standing Forward Bend. Stand with the feet together. Reach your hands up and overhead into a prayer position and then gently swan-dive your arms and chest down toward the ground. Let your fingertips or palms fall to either side of your feet and slowly start to bring your chest in towards your knees. If you have a hard time reaching your toes, put a little more bend in your knees until your hands are on the floor. Keep pressing your chin and chest in towards your knees and thighs for the maximum stretch. Remember to never lock your knees and always keep a slight bend in them to avoid injury. Stretches hamstrings and back, alleviates anxiety, relieves headaches, improves digestion and quiets the mind. - Pyramid Pose. Gently step one foot about 3 to 4 feet behind the other, allowing the toes to turn out slightly to the side and aligning your back heel with your front heel. Note: It’s important that your feet should not be directly in line with one another. Instead, your back foot should be a few inches to the side to balance more effectively. Once your legs are in place, bring your hands to either side of your front foot and lower your chest and chin in towards the top of your thigh. Continue reaching your fingers and hands in front of or behind the front leg for more of a stretch. Stretches the spine, shoulders, wrists, hips, hamstrings and strengthens the legs. Improves posture and balance and calms the brain. - Low Lunge. Exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor. - Low Lunge Variation. Slowly reach for the back leg, grasp the ankle and gently pull it towards your body. This provides an extra stretch along the quad of the leg being bent, and deepens the stretch in the hip flexors and groin. - Low Lunge Fold. Fold the upper body over the outstretched leg. You can also flex the toes in this position to stretch out the calf muscle. Releases tension in the hips, stretches the hamstrings, quads, and groin, strengthens the knees, helps build mental focus. - Lizard Pose. From a Low Lunge position, place your hands on the mat on the inside of your leg. If you are comfortable with the stretch, you can deepen it by lowering to your forearms on the mat. Hold this pose for several breaths. You can modify this pose by using a block to support your hands or forearms. Stretches the thighs, hamstrings, groin, abdomen, shoulders and neck. Opens up the chest and lungs. - Pigeon Pose. From a downward dog position, bring your right knee in toward your chest, moving your body into a one-legged plank pose. Next, bring your right knee toward your right wrist and your ankle toward your left wrist, trying to get your shin as parallel to the front of your mat as possible. Lower your hips and body to the ground, stretching your left leg back behind you. If this causes too much pain/discomfort, pull your right ankle in closer to your body to relieve some of the strain. Stretches the thigh, groin, abdomen, chest, shoulders and neck. Stimulates abdominal organs. Opens the shoulders and chest. - Bound Angle Pose (commonly known as Butterfly). Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. If this is comfortable for you, continue to lower your chest to the ground. It is important to keep the back straight while lowering the chest, instead of letting the back round and curve over the legs. Stretches the hips, groins, knees, and inner thighs, and improves circulation and blood flow throughout the entire body. - Wide-Angle Seated Forward Bend (commonly known as Straddle). Spread the legs as wide as is comfortable, rotating the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible. It’s also beneficial to stretch each leg individually while in straddle pose. To do this, bring your left arm overhead and stretch over toward your right foot, trying to grab your toes with your fingers. With each of these stretches, it’s important to remember to stretch both sides equally. Go through the stretches and then repeat on the other side. Aim to hold each pose for at least 30 seconds in the beginning, and work your way up to 1-3 minutes as your muscles begin to open up. When you’re ready to try the splits use a block or pillow under your front leg for support until you feel ready to go without. There you have it, my lovely yogis. Incorporate these stretches into a daily practice and you’ll be sitting comfortably in the splits in no time! Namaste :-) (Source: vijara) fitness blog :) (Source: yung90sense) (Source: gardenoflovee) Carmen Kass by Mario Testino for Givenchy SS 2002 Campaign I snapped this shot during a midday break- I had two hours between teaching classes and I thought what better way to spend them then with some solo studio time! I’ve been asked how I stay motivated and positive and the truth is that it’s not something that comes easily or naturally but I’ve learned how to make space in my day for things that bring me joy. Here’s just a few things that I sometimes squeeze in to bright my day and keep me positive and upbeat! (Source: fitspoholic-barbie) (Source: naughty-butt-nice) (Source: lacooletchic)
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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.