Jóga – uvoľnite napätie a ponaťahujte stehná

Jóga, cvičenie, turecký sed, cvik,
shutterstock.com

Máme pre vás skvelý cvik, vďaka ktorému sa dokonale uvoľníte a ponaťahujete svalstvo.

Cvičenie začnete nasledujúcim spôsobom. Kľaknite si na posteľ a sadnite si na päty. Roztiahnite stehná, aby sa vám medzi ne zmestilo pár vankúšov. Ak vás trápia bolestivé kolenné kĺby, zrolujte si uterák a vložte ho do zákolenia.

Teraz pomaly klesajte trupom dopredu. Uvoľnené ruky môžete položiť dozadu dlaňami nahor alebo dopredu dlaňami nadol. Zhlboka dýchajte nosom. Ideálne je, ak pri každom nádychu i výdychu napočítate najmenej do päť. Komu sa podarí počítať dlhšie, ten intenzívnejšie pocíti upokojujúci účinok cviku. V tejto pozícii zotrvajte tak dlho, pokiaľ vám je to príjemné. Ak je to možné, aspoň päť až desať minút.

Pomôcky na cvičenie jógy nájdete v týchto e-shopoch:

[affiliate_box product_name_1=“GymBeam (NÁŠ TIP)→“ link_1=“https://gymbeam.sk/joga-a-pilates?utm_source=dognet&utm_medium=affiliate&utm_campaign=58fca591e37c8&a_aid=58fca591e37c8&a_bid=30e81293″ image_1=“data:image/jpeg;base64,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“ stars_1=“5″ product_name_2=“Efitness (ZĽAVY)→“ link_2=“https://www.efitness.sk/fitness-vybavenia/fitness-doplnky-1/joga-balancne-pomocky?utm_source=aff&utm_medium=aff&utm_campaign=dgt&a_aid=58fca591e37c8&a_bid=93080cbf“ image_2=“https://www.efitness.sk/design/images/logo.png“ stars_2=“5″ product_name_3=“Alinda (ZĽAVY)→“ link_3=“https://alinda.sk/sport-a-relax/joga?___SID=S&utm_source=dognet&a_aid=58fca591e37c8&a_bid=2bb77520″ image_3=“data:image/png;base64,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“ stars_3=“5″ product_name_4=“Lunzo (ZĽAVY)→“ link_4=“https://www.lunzo.sk/vyhladavanie/?string=joga&utm_source=dgt&a_aid=58fca591e37c8&a_bid=1d7abdce“ image_4=“https://cdn.myshoptet.com/usr/www.lunzo.sk/user/logos/unnamed.png“ stars_4=“5″ stars_5=“5″ /]

Ako nám cvičenie prospieva?

Po tomto cviku sa uvoľňuje napätie, naťahuje stehenné svalstvo a celý chrbát. Skvelo pomáha k úplnému uvoľneniu a upokojuje.

Ďalšie k téme

    Sledujte novinky z Bratislavy na Facebooku, Instagrame alebo ich odoberajte cez e-mail.

    Zdieľať Zdieľať na Facebooku Odoslať na WhatsApp Odoslať článok emailom