http___www.kako.hr_clanak_kako-vjezbati-jogu-922.html_1.xml
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Technique Sphinx Inhale, bringing your body forward into plank and drawing your shoulders over your wrists, then lower your body to the mat, bending your elbows. Place your elbows slightly ahead of your shoulders to support your body. Extend your forearms ahead of you. Press your pubic bone into the mat and extend your legs back, lengthening the front of your thighs away from your hips. Press your feet into the mat. Keep your legs together to release the base of your spine or to deepen the sensations by keeping your legs apart. Draw your chest and sternum forward. The pose is a deep compression into the back. Hold for 5to 20 breaths then lower your chest to the floor. Locust Technique Locust Remain lying on the mat. Inhale and draw your hands behind your head, interlacing your fingers and placing them on the crown of your head. Lift your chest and draw your sternum forward. Stabilize your back as you exhale. Inhale, lifting your legs and keeping your feet together. Beginners may prefer to keep their legs hip-width. Try to spiral the inner thighs inward. Hold for 5 to 10 breaths, lower your chest to the floor. Draw back to child’s pose and then extend to downward dog. Pigeon pose Technique Carefully draw yourself upright and step back into downward dog. Repeat on your left side. Inhale and, from downward dog, draw your right knee forward and place your right foot behind your left wrist. Exhale and slide your left leg straight out behind you. Allow your right knee to drop open to the right side and draw your heel in toward your left hip. Now square your hips and place your palms on the floor in front of your leg. Allow your lower back to curve softly. Draw your lower abs back, toward the spine, and lower your chest over your right shin and knee. You can rest on your elbows or lower your chest to the floor. Hold for 5 to 20 breaths. Carefully draw yourself upright and step back into downward dog. Repeat on your left side. After completing the moves on both sides, kneel and cross your ankles behind you, sit down and roll over your ankles to draw your legs out in front. Bridge Technique Walk your feet wider apart and allow your knees to knock together. Lie on your back with your knees bent, your feet parallel (placed about 5 inches from your bottom) and your arms on the mat next to your torso. Inhale, and gently draw down with your lower abdominals, so that your hips tip upward. Exhale and press into your feet, slowly lift your hips, chest and ribs off the floor and come to rest on your shoulders. Press the outer edges of your shoulders into the mat. You can interlace your fingers behind your back and press your arms and hands into the mat to stabilize the pose and lift your hips higher. Hold the pose for about 10 to 30 breaths. Lower your torso by rolling down through the spinal column, vertebrae by vertebrae. Walk your feet wider apart and allow your knees to knock together. Hold for 10 breaths. Repeat 1 to 3 times then hug your knees to your chest, keeping your knees apart. Revolved abdomen pose Technique Revolved abdomen pose Remain lying on your back. Bend your knees and place your feet flat on the floor. Draw your arms out to the sides, not higher than your shoulders, with your palms facing down. Inhale and lift your knees up toward your belly, keeping your spine long and your hips on the floor. Exhale and twist to the right as your knees slowly drop to the left. Allow your right shoulder to soften toward the ground and let your chest open. If you have no neck issues, inhale, lengthen the spine, and exhale, turning your head toward your right hand Allow gravity to work with the breath to assist in the deepening rotation and releasing of the spine. Hold for 5 to 30 breaths. Inhale and gently draw in your lower abdominals to lift your knees back to the center and allow your spine to return to neutral. Repeat the pose to the right side. Corpse pose Technique Lengthen your neck slightly by pointing your chin toward your feet and softening your jaw, forehead and neck. Lie on your back on the mat and make yourself comfortable. Allow your legs to extend out along the length of the mat and let your feet roll outward. Try to get your lower back to lie as flat as possible on the mat by sliding your tailbone away from you. Let your arms rest beside your body and let your shoulders relax and flatten into the floor. Lengthen your neck slightly by pointing your chin toward your feet and softening your jaw, forehead and neck.
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Autor: alternativac Iskusni praktičari joge vjeruju da vježbanje joge (tzv. hatha joga) može poboljšati mentalno i fizičko zdravlje tako što pomaže pri opuštanju, zatim ispraviti vaše držanje te ojačati mišiće, srce i živčani sustav. Vježbe ne oduzimaju više od 10 — 15 minuta jednom ili dva puta na dan, a obično ih, bez rizika, mogu izvoditi ljudi svih godina jer se posvećuju disanju i istezanju, a ne naporima. Ako imate problema s nekim fizičkim bolovima poput ARTRITISA ili problema s leđima, najprije se posavjetujte s LIJEČNIKOM. Najbolji način da pravilno naučite jogu jest posjećivanje nastave s uglednim učiteljem. Raspitajte se kod poznanika ili u susjedstvu da biste saznali više o večernjim tečajevima. Vježbajte u tihoj, prosječno toploj i prozračnoj prostoriji, s dovoljno mjesta za istezanje — na hladnoći se teško opustiti, stoga ležite na pod prekriven sagom ili dekom. Odjenite široku odjeću i budite bosi. Određeni položaj držite samo onoliko dugo koliko vam je udobno. Normalno dišite kroz nos i polako se istežite. Usredotočite svoje misli na opuštanje napetog mišića.Ovo je popis nekih vježbi joge za početnike koje se mogu izvoditi kod kuće. POLOŽAJ ODMARANJA Ležite na leđa, ruke stavite uz tijelo, dlanove okrenite prema gore, noge ispružite i lagano raširite. Zatvorite oči i zamislite kako plutate na vodi. Polako zakrećite glavu nalijevo i nadesno, deset puta. Opustite svaki dio svog tijela, počevši od stopala i nastavljajući prema glavi. Usredotočite se na svaki pojedini dio dok ne osjetite popuštanje napetosti. Vježba disanja Ležite na leĐa i opustite se. Polako udišite te ujedno brojite do četiri - postupno širite trbuh i rebra, bez ulaganja napora. Polako izdišite uz ponovno brojanje. Junački položaj Upotrijebite smotani pokrivač za potporu stopalima, te još jedan pokrivač postavite na prvi — na taj ćete sjesti. VJEŽBANJE JUNAČKOG POLOŽAJA Normalno dišite, a kralježnicu držite ravno. Ne zadržavajte položaj kada vam postane neudobno. Kleknite na pod. Oslonite se rukama na pod i položite stopala preko smotanog pokrivača. Spojenih koljena, stopala raširite na oko 45 cm. Spustite stražnjicu na gornji pokrivač i položite ruke na koljena. Ne prebacujte težinu tijela na potkoljenice. Malo spustite bradu; spustite i kapke te gledajte u pod. Ramena držite spuštena, a kralježnicu ravnu. Normalno dišući, pokušajte održati položaj dvije do pet minuta. Zatim probajte ovo: Stanite skupljenih nogu, duboko udahnite, podignite ruke iznad glave istegnite se prema otraga. Pri izdisaju se polako saginjite prema naprijed, sve dok rukama ne dotaknete pod. Duboko udahnite dok savijate lijevo koljeno, desnu nogu pružate iza sebe, a vrat istežete prema naprijed. Zatim se oslonite na ispružene ruke, a lijevu nogu ispružite iza sebe. Pritom zadržite ravnu liniju tijela. Pri izdisaju spuštajte koljena, čelo i prsa prema podu; zatim spustite i bokove te opustite stopala. Ponovno udahnite, te podignite gornji dio trupa na ispružene ruke, polako se istežući prema gore, savinutih leda i zabačene glave; ne grbite ramena. Oduprite se rukama, stopala stavite na pod te podižite bokove sve dok vam noge ne budu ispružene. Savinite desno koljeno i izbacite desno stopalo prema naprijed. Zatim izbacite i lijevo stopalo prema naprijed te izravnajte noge. Polako se uspravite i zauzmite položaj broj 1.