http___www.kako.hr_clanak_kako-vjezbati-jogu-922.html_1.xml
1.1 2.1 2.2 3.1 4.1 5.1 6.1 7.1 8.1 8.2 9.1 9.2 10.1 10.2 11.1 12.1 13.1 13.2 14.1 14.2 15.1 15.2 16.1 16.2 17.1 18.1 19.1 20.1 21.1 21.2 21.3 21.4 22.1 23.1 24.1 24.2 25.1 25.2 25.3 26.1 26.2 26.3 27.1 28.1 29.1 30.1 31.1 31.2 31.3 32.1 33.1 33.2 34.1 34.2 35.1 35.2 36.1 37.1 38.1 38.2 38.3 39.1 39.2 39.3 40.1 41.1 42.1 42.2 43.1 43.2 44.1 45.1 46.1 46.2 47.1 48.1 49.1 50.1 51.1 52.1 53.1 54.1 55.1 56.1 56.2 57.1 57.2 58.1 58.2 58.3 59.1 60.1 61.1 61.2 61.3 62.1 63.1 64.1 64.2 65.1 66.1 67.1 68.1 69.1 70.1 70.2 70.3 71.1 72.1 73.1 73.2 74.1 74.2 74.3 75.1 75.2 76.1 77.1 78.1 78.2 78.3 79.1 79.2 80.1 80.2 81.1 81.2 82.1 82.2 82.3 83.1 84.1 85.1 86.1 86.2 86.3 87.1 87.2 87.3 88.1 89.1 90.1 90.2 90.3
From the last 3 months of pregnancy, future mothers should not practice strong physical fitness. But how to strengthen the back muscles? Warm up Before practicing, walk around the room for a few minutes and do 2-3 breathing movements. Waterfall Stand up straight, breathe in. Upward, stretch whole spinal column. While breathing out, slowly bend your back, put shoulder inward, arms toward the knees, and slide slowly on the thigh. Lower your head, chin leans on chest. Try to bend forward as much as possible, continue hand downwards. Bend the chest part of spinal column, put shoulder up. Then breathe in, slowly straighten back, straight back. Stretch your spinal column slowly, put head and neck to initial position. Stand up straight, breathe in and breathe out several times. Do this exercise for 3-4 times. Exercise to relieve backache for pregnant women Mountain Crawl on your heels, lean by knees and elbows. Put shoulders down to let pelvis higher. Put your head on arms. You can use a pillow, and then put hands forward or along the body. Turn your head on 1 side or lean the forehead. Pelvis and thighs should lie on a line which is perpendicular to the floor. Relax the entire upper body. Take a look on your back: the back is not bent. Keep breathing steadily. This exercise lasts 1-2 minutes. Note: "mountain" exercise should not be done after the 34-35th weeks of pregnancy. Good cat / bad cat Crawl on your heels, lean on knees and hands. Put your head down and relax your neck. When breathing in, bend your hip and chest as much as possible. Raise your head a little and look up. Do not press your shoulders, in contrast, spread them. Always direct your belly toward the floor. Breathe out, return to initial position. Stretch your muscles Sit on the floor, lean back against the wall, fold legs and open thighs. Put hands free on thighs. Try to link the two feet together. But do not let your thighs touch the floor. You can put pillows under the knees. Close your eyes when performing is the best, relax the entire facial muscles, neck and shoulders. Breathe in, look upwards, stretch spinal column and slightly bend at waist. Hold your breath for a few seconds. Breathe out, relax all the muscles, slightly bend your back, and sag shoulders. This position increases the flexibility of the joints, stretch back muscles and increase blood circulation in pelvic area. As your baby grows the abdominal muscles stretch, the back muscles become tighter and more dominant and the shape of your spine changes to accommodate for the weight gain. Stretch chest and shoulder muscles Down on your knees, face to the wall, open thighs, lean on calf of legs, knees directly to 2 sides, and let 2 feet face each other. Lower your pelvis, and let your buttocks lean on heels. Put up your hands, against the wall. The distance between the hands is 5-30 cm. Breathe in slowly. Breathe out, bend the waist and chest part of spinal column slightly. Try to lean your shoulders against the wall, and slide hands a little higher. Lower your chest. Breathe out slowly. Keep yourself in this position for about 1-2 minutes. Feel how your neck, shoulder and waist muscles relax and stretch. This exercise relieves pain at waist, help breathing and heart beating be normal again, practice chest muscle. Exercising frequently helps pregnant women relieve backache. Relax your neck Sit on the floor, and put a pillow under your buttocks. Fold your knees, cross two calves of leg. Put hands on thighs. To be more convenient and comfortable, put a pillow under each knee. Relax muscles at pelvic area and those at shoulder and hand area. Slowly, not pulling, rotate your head to the right, then to the left. Do not nod the head strongly. Keep your back straight, but do not stress. Do it 5-6 times on each side. Turning Sit on the floor, try to open your legs as much as possible, knees straight. Lean your hands on thighs. Do not sag your shoulders. Breathe in, breathe out, turn body to the right and look over the right shoulder. Keep your spinal column stretch. Press your hands on thighs slightly. Hold for several seconds. Return to the center, relax your back. Repeat and turn body to the left. Relax the whole body Lie on your side on hard surface, curl up. Lean your thighs on abdomen as much as possible. Fold legs. Chin lean to chest closely. Put your right hand under head, left hand hold calf of legs. Curl up your back, and relax your neck. Do not hold your breath, but breathe calmly. Hold this position for 5-7 minutes. Then move to the other side.
1.1 2.1 2.2 3.1 3.2 3.3 3.4 3.5 3.6 3.7 3.8 4.1 5.1 6.1 6.2 6.3 6.4 7.1 8.1 8.2 8.3 9.1 10.1 11.1 12.1 12.2 13.1 13.2 13.3 13.4 13.5 14.1 14.2 14.3 15.1 16.1 17.1 18.1 18.2 18.3 19.1 20.1 21.1 22.1 22.2 23.1
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.