{"id":997,"date":"2020-03-23T12:49:27","date_gmt":"2020-03-23T11:49:27","guid":{"rendered":"http:\/\/sportjudo.cz\/?p=997"},"modified":"2020-03-29T09:32:44","modified_gmt":"2020-03-29T07:32:44","slug":"2-lekce-jogove-protazeni-pro-zajemce-savasana-ardha-makarasana","status":"publish","type":"post","link":"http:\/\/sportjudo.cz\/?p=997","title":{"rendered":"2.lekce – J\u00f3gov\u00e9 prota\u017een\u00ed pro z\u00e1jemce \u2013 \u0160av\u00e1sana, Ardha makar\u00e1sana"},"content":{"rendered":"

Ahoj v\u0161ichni, v\u00edt\u00e1m V\u00e1s na druh\u00e9 lekci j\u00f3gov\u00e9ho prota\u017een\u00ed.<\/span><\/p>\n

V prvn\u00ed lekci jsme se nau\u010dili pozice ko\u010dky a kr\u00e1vy, kter\u00e9 slou\u017e\u00ed tak\u00e9 k tomu abychom se nau\u010dili spr\u00e1vn\u011b d\u00fdchat pln\u00fdm j\u00f3gov\u00fdm dechem, to znamen\u00e1 vydechovat i nadechovat se postupn\u011b od b\u0159icha, hrudn\u00edku a horn\u00ed \u010d\u00e1st\u00ed hrudn\u00edku. Dnes se nau\u010d\u00edme dv\u011b pozice – \u0161av\u00e1sanu a ardha makar\u00e1sanu. Ob\u011b jsou zam\u011b\u0159en\u00e9 k uvoln\u011bn\u00ed nap\u011bt\u00ed ve svalech, relaxaci. Zaujmout pozice je jednoduch\u00e9, ale aby jste se uvolnili na tom mus\u00edte pracovat \ud83d\ude42 Ale kdy\u017e to nevyzkou\u0161\u00edte, tak to nezjist\u00edte. Je\u0161t\u011b V\u00e1m porad\u00edm.. aby jste poznali, jak vlastn\u011b m\u00e1te m\u00edt uvoln\u011bn\u00e9 svaly a m\u00e1te doma ko\u010dku, zkuste j\u00ed zvednout tlapku kdy\u017e sp\u00ed \ud83d\ude42 Tak tak by jste m\u011bli b\u00fdt uvoln\u011bn\u00ed.<\/span><\/p>\n

Nejd\u0159\u00edve si ale zacvi\u010d\u00edme pozice kter\u00e9 jsme se nau\u010dili v prvn\u00ed lekci.<\/span><\/p>\n

Pozici ko\u010dky a pozici kr\u00e1vy s n\u00e1cvikem d\u00fdch\u00e1n\u00ed. Zase se ned\u00edvejte na hodiny, nepo\u010d\u00edtejte minuty a cvi\u010dte tak dlouho, jak V\u00e1m to bude p\u0159\u00edjemn\u00e9.<\/span><\/p>\n

A potom pokra\u010dujte dal\u0161\u00edmi pozicemi, kter\u00e9 jsou popsan\u00e9.<\/p>\n

\n
\n\n\n\n<\/colgroup>\n\n\n\n\n\n
\n

\u0160av\u00e1sana (pozice mrtvoly)<\/span><\/p>\n<\/td>\n<\/tr>\n

Popis:<\/span>
\nLehneme na z\u00e1da, zav\u0159eme o\u010di. Nohy jsou lehce rozta\u017een\u00e9, pa\u017ee nata\u017eeny pod\u00e9l t\u011bla, dlan\u011b obr\u00e1ceny nahoru. <\/span>Sna\u017e\u00edme se nevn\u00edmat okol\u00ed a uvoln\u00edme maxim\u00e1ln\u011b svaly. D\u00fdch\u00e1me pravideln\u011b a stejn\u00fdm zp\u016fsobem jako v p\u0159edchoz\u00edch pozic\u00edch. Vydechujeme i nadechujeme postupn\u011b od b\u0159icha, hrudn\u00edku a hodn\u00ed \u010d\u00e1sti hrudn\u00edku. Uvol\u0148ujeme se tak dlouho, dokud je n\u00e1m to p\u0159\u00edjemn\u00e9. Ale pozor, nesm\u00edte usnout \ud83d\ude42<\/span>
\nProta\u017een\u00ed:<\/span>
\nRelaxace cel\u00e9ho t\u011bla<\/span><\/td>\n<\/tr>\n
\"\"<\/td>\n<\/tr>\n
\"\"<\/td>\n\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n
\n
\n\n\n\n<\/colgroup>\n\n\n\n\n\n
\n

Ardha makar\u00e1sana (tyg\u0159\u00ed pozice)<\/span><\/p>\n<\/td>\n<\/tr>\n

Popis:<\/span>
\nV\u00fdchoz\u00ed polohou je leh na b\u0159i\u0161e. Lev\u00e1 pa\u017ee je voln\u011b na ta\u017een\u00e1 pod\u00e9l t\u011bla, prav\u00e1 pa\u017ee je pokr\u010den\u00e1 a hlava polo\u017een\u00e1 na lev\u00e9 tv\u00e1\u0159i. Pravou nohu pomalu pokr\u010d\u00edme a koleno p\u0159ibl\u00ed\u017e\u00edme k prav\u00e9mu lokti. Nohu se sna\u017e\u00edme nezvedat. Poloha mus\u00ed b\u00fdt pohodln\u00e1. Maxim\u00e1ln\u011b se uvoln\u00edme a klidn\u011b d\u00fdch\u00e1me. Potom se vr\u00e1t\u00edme do v\u00fdchoz\u00ed polohy a cvi\u010d\u00edme na druhou stranu. <\/span>
\nProta\u017een\u00ed:<\/span>
\nRelaxace cel\u00e9ho t\u011bla, uvoln\u011bn\u00ed ky\u010deln\u00edho kloubu a bedern\u00ed oblasti<\/span><\/td>\n<\/tr>\n
\"\"<\/td>\n<\/tr>\n
\"\"<\/td>\n\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/dd>\n<\/dl>\n

V dal\u0161\u00edch lekc\u00ed se m\u016f\u017eete t\u011b\u0161it u\u017e na pozice, kter\u00e9 n\u00e1m prot\u00e1hnou postupn\u011b cel\u00e9 t\u011blo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ahoj v\u0161ichni, v\u00edt\u00e1m V\u00e1s na druh\u00e9 lekci j\u00f3gov\u00e9ho prota\u017een\u00ed. V prvn\u00ed lekci jsme se nau\u010dili pozice ko\u010dky a kr\u00e1vy, kter\u00e9 slou\u017e\u00ed tak\u00e9 k tomu abychom se nau\u010dili spr\u00e1vn\u011b d\u00fdchat pln\u00fdm j\u00f3gov\u00fdm dechem, to znamen\u00e1 vydechovat i nadechovat se postupn\u011b od b\u0159icha, hrudn\u00edku a horn\u00ed \u010d\u00e1st\u00ed hrudn\u00edku. Dnes se nau\u010d\u00edme dv\u011b pozice – \u0161av\u00e1sanu a ardha…<\/p>\n","protected":false},"author":3,"featured_media":991,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"status","meta":{"ngg_post_thumbnail":0},"categories":[16],"tags":[],"_links":{"self":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/997"}],"collection":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=997"}],"version-history":[{"count":15,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/997\/revisions"}],"predecessor-version":[{"id":1123,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/posts\/997\/revisions\/1123"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=\/wp\/v2\/media\/991"}],"wp:attachment":[{"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=997"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=997"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sportjudo.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=997"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}