http___metro-portal.hr_yoga-poza-tjedna-trikonasana_32859_1.xml
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This is an excellent yoga sequence to work your thighs, hips and booty. Also itBs a great way to focus and connect with yourself.B Remember, go to where it feels comfortable. Respect your body. Always keep your abs contracted and when doing stand up poses keep the knee of the supporting leg slightly bent to protect the knee joint. Wide Squat - Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground. - Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees, helping to open the hips even further. - Shift weight into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep breaths. Extended Wide Squat - Release your hands to the floor, walking them away from you as you press your belly toward the floor. - Relax your head, staying here for five breaths. Half Bound Wide Squat - Walk your hands back to the feet, and lower your right shoulder in front of your right knee. Wrap your armpit around the knee as you reach your right forearm around your lower back with your palm facing away. - Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back. - Touch your fingers together if you can and if theyBre close enough, hold your left wrist with your right hand, with the left palm facing behind you. - Hold for five deep breaths, gazing over the left shoulder. Balancing Bound Wide Squat - Bring your gaze forward, and rock your weight from side to side to gain enough momentum to rise up while holding your knee in the bound position. Rock right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. If you lose hold of your right leg, wrap your right arm around it again once you feel stable. If this is too difficult, just clasp both hands around your right knee. - Gaze over the left shoulder for five breaths. Flamingo - WIth your arms holding the bind around your right knee, slowly hinge at the hips, folding forward as far as you can. If this is too difficult, release your hands to the floor, keeping the knee bent. - Hold still, breathing for five breaths. Extended Hand to Big Toe - Pressing into the left foot, rise up with your bent right knee, and release your arms. Hold the right big toe with the first two fingers and thumb of your right hand, and bring the left hand to your left hip. - With the left leg straight and the torso stacked over the pelvis, straighten the right leg out in front of you as much as you can. - Enjoy this stretch for five breaths. Dancer - Bend the right knee, swing it behind and kick it away as you lean the torso forward, holding onto the arch of your right foot. - Draw the belly toward the spine, staying here for five deep breaths. Eagle - Release hold of your foot, lift the torso as you swing your right knee forward. Wrap it around your left thigh, and tuck the right toes around your lower left leg. - Cross the left elbow over the right then bring your palms together. - Hold like this for five breaths, lifting the elbows as high as you can, gazing at the hands. Crouching Eagle - Keeping the legs and arms crossed, bend the knees to squat down and lower the torso, resting your right elbow on your right knee. - Hold for five breaths. Eagle Warrior 3 - Keeping the elbows crossed, uncross the knees, and kick your right leg behind you, bringing the torso parallel with the floor. - Actively extend the arms away from you, and engage the abs for five breaths. Bent Standing Split - Bend the right knee and fold forward. Lower the right hand to the floor and hold the right toes with your left hand. - Pull the knee as high as you can to intensify the quad stretch, holding for five breaths. Lunge - Kick the right foot behind you, bending the left knee, and releasing the hands to the floor. - Hold this lunge position for five breaths. Burning Lunge - Lower your torso, and reach your left arm underneath your bent left knee. Interlace both hands in front of your left ankle. Keep all the weight in your legs, resisting the urge to lean into your hands. If this is too hard for your thigh muscle to hold (itBs an intense move!), then rest one or both hands on the floor. - Breathe deeply in this low lunge for five breaths. Kneeling Quad Stretch - Lower the back knee to the floor. - Pull the foot in toward your right hip, holding the top of the foot with your right hand. - Rest your left forearm on your left thigh, staying here for five breaths. - Release the back leg, and step your right foot forward to meet the left, coming into a Wide Squat. Now repeat this sequence on the left side. NAMASTE (workout byB fitsugar.com)
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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.