{"id":17936,"date":"2020-05-12T10:21:18","date_gmt":"2020-05-12T10:21:18","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=17936"},"modified":"2020-05-12T10:21:18","modified_gmt":"2020-05-12T10:21:18","slug":"5-asanos-kurios-pades-kovoti-su-karantino-keliamu-stresu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-asanos-kurios-pades-kovoti-su-karantino-keliamu-stresu\/","title":{"rendered":"5 asanos, kurios pad\u0117s kovoti su karantino keliamu stresu"},"content":{"rendered":"

Nors karantino apribojimai jau su\u0161velninti ne kart\u0105, ta\u010diau kol negr\u012f\u017eome prie \u012fprasto gyvenimo b\u016bdo, did\u017eioji dalis m\u016bs\u0173 jau\u010diame didesn\u012f ar ma\u017eesn\u012f nerim\u0105. Moksli\u0161kai \u012frodyta, kad stres\u0105 ma\u017eina special\u016bs jogos pratimai \u2013 asanos. \u0160\u012f kart\u0105 si\u016blome susipa\u017einti su penketu asan\u0173, kurios pad\u0117s atsipalaiduoti ir pasijausti geriau.<\/p>\n

Garlando poza<\/strong> arba Malasana<\/strong><\/p>\n

\"\"<\/p>\n

\u0160i asana padeda i\u0161sivaduoti i\u0161 streso ir atgauti j\u0117gas. Malasana i\u0161tempia stubur\u0105, \u0161launis, kirk\u0161nis, klubus, kulk\u0161nis ir liemen\u012f. Jeigu darysite \u0161i\u0105 asan\u0105 reguliariai, galite atsikratyti nugaros skausmo, sustiprinti pilvo srities raumenis ir pilvo vidaus organus, pagerinti vir\u0161kinim\u0105 ir bendr\u0105 k\u016bno balans\u0105. Taip pat \u0161is tempimas pa\u0161alina menstruacij\u0173 sutrikimus ir ma\u017eina skausm\u0105 menstruacij\u0173 metu.<\/p>\n

Atlikimas<\/strong>. Atsistokite pe\u010di\u0173 plotyje ir prit\u016bpkite. Rankas pad\u0117kite ant grind\u0173, o \u0161launis spauskite \u017eemyn, kad s\u0117dmenys b\u016bt\u0173 kuo ar\u010diau kuln\u0173. \u0160\u012f tempim\u0105 taip pat galite atlikti gul\u0117dami ant nugaros, tik grindis turi atstoti siena. Tokioje pad\u0117tyje b\u016bkite pus\u0119 minut\u0117s.<\/p>\n

Vaiko poza<\/strong> arba Balasana<\/strong><\/p>\n

\"\"<\/p>\n

\u0160i asana giliai atpalaiduoja nugar\u0105, ypa\u010d apatin\u0119 jos dal\u012f, nuramina nerv\u0173 sistem\u0105, masa\u017euoja pilvo srities organus. Naudinga, esant nemigai, galvos, juosmens srities skausmams, plok\u0161\u010diap\u0117dystei, hemorojui, pasislinkus stuburo diskams, sutrikus vir\u0161kinimui, esant viduri\u0173 u\u017ekiet\u0117jimui, ken\u010diant nuo \u017eemo kraujosp\u016bd\u017eio. \u0160i poza puikiai tinka atsipalaidavimui tarp asan\u0173.<\/p>\n

Atlikimas<\/strong>. Atsiklaupkite. Nugar\u0105 laikykite tiesiai, rankas \u2013 prie \u0161on\u0173. L\u0117tai lenkit\u0117s pirmyn, kol k\u016bnas visi\u0161kai prisiglaus prie sulenkt\u0173 keli\u0173, o kakta palies grindis. Rankas tieskite atgal ir pla\u0161takas pad\u0117kite \u0161alia p\u0117d\u0173. Tokioje pozicijoje b\u016bkite apie pus\u0119 minut\u0117s. Nei\u0161sig\u0105skite \u2013 vaiko pozoje yra sunku kv\u0117puoti. Jei vaiko poz\u0105 atliksite tarp kit\u0173 asan\u0173, galite pabandyti variacij\u0105, kai rankas tiesiame ne koj\u0173 link, o \u012f priek\u012f, u\u017e galvos.<\/p>\n

Tilto poza <\/strong>arba Setu Bandha Sarvangasana<\/strong><\/p>\n

\"\"<\/p>\n

\u0160i asana stiprina pilvo raumenis, i\u0161tempia kr\u016btin\u0119, pe\u010dius, kakl\u0105, \u0161launis ir klubus. Taip pat \u0161i poza ma\u017eina stres\u0105, nerim\u0105, nuovarg\u012f, nemig\u0105, auk\u0161t\u0105 kraujosp\u016bd\u012f, astm\u0105 ir galvos skausm\u0105, skatina vir\u0161kinim\u0105.<\/p>\n

Atlikimas<\/strong>. Atsigulkite ant nugaros. Kojas per kelius suglauskite, o p\u0117das laikykite klub\u0173 plotyje. \u012ekv\u0117pkite ir pakelkite s\u0117dmenis nuo \u017eem\u0117s, pe\u010dius nuleiskite, rankas paki\u0161kite po s\u0117dmenimis. \u012etemp\u0119 pilvo preso, klub\u0173 ir s\u0117dmen\u0173 raumenis, taip laikykit\u0117s apie pus\u0119 minut\u0117s.<\/p>\n

\u0160uns poza<\/strong> arba Adho Mukha Svanasana<\/strong><\/p>\n

\"\"<\/p>\n

\u0160i poza stiprina viso k\u016bno raumenis, skatina kraujotak\u0105, padeda atsipalaiduoti ir atsikratyti \u012ftampos bei nuovargio, didina energijos kiek\u012f. Taip pat patartina \u0161i\u0105 asan\u0105 atlikti, jei skauda galv\u0105. Reguliariai atliekant \u0161\u012f tempim\u0105, yra lengvinami menopauz\u0117s ir astmos simptomai.<\/p>\n

Atlikimas<\/strong>. Atsistokite ant kilim\u0117lio keturiomis. I\u0161tieskite kojas per kelius, o rankas per alk\u016bnes. Nugar\u0105 laikykite kuo tiesiau, kulnai ant grind\u0173. Lenkite tors\u0105 \u017eemyn, kol pozicija primins trikampio form\u0105. \u017dvilgsn\u012f sutelkite \u012f kojas. Pozicijoje stenkit\u0117s i\u0161b\u016bti apie pus\u0119 minut\u0117s.<\/p>\n

Kojos prie sienos<\/strong> arba Viparita Karani\u00a0<\/strong><\/p>\n

\"\"<\/p>\n

\u0160i asana stimuliuoja skydliauk\u0119 ir vis\u0105 endokrinin\u0119 sistem\u0105, tod\u0117l padeda gydyti m\u0117nesini\u0173 ir PMS spazmus, menopauz\u0117s simptomus. Naudinga esant nemigai, nerimui, net lengvai depresijai, nes Viparita Karani\u00a0<\/strong>ramina nerv\u0173 sistem\u0105. Taip pat padeda, esant ven\u0173, per\u0161alimo, kv\u0117pavimo tak\u0173 ligoms ir vir\u0161kinimo problemoms, artritui, galvos skausmams ir migrenai. Teigiamai veikia galvos smegenis, padeda susikoncentruoti, gerina imunin\u0119 sistem\u0105, subalansuoja kraujo spaudim\u0105. Kadangi \u0161i asana aktyvizuoja kraujotak\u0105, gra\u017e\u0117ja veido veido odos spalva, ma\u017e\u0117ja rauk\u0161l\u0117s. \u0160i poza nerekomenduojama, esant auk\u0161tam kraujosp\u016bd\u017eiui, sergant aki\u0173 ir \u0161irdies ligomis, skaudant kaklui bei pirmomis menstruacij\u0173 dienomis.<\/p>\n

Atlikimas<\/strong>. Po juosmens ir s\u0117dmen\u0173 sritimi pasid\u0117kite pagalv\u0117l\u0119 ir i\u0161k\u0117l\u0119 kojas priglauskite jas prie sienos. Kv\u0117puokite ramiai. Pozoje i\u0161b\u016bkite pus\u0119 minut\u0117s.<\/p>\n

Pagal\u00a0theyogacollective.com straipsn\u012f pareng\u0117 Karina S\u0117rikova<\/em>
\nNuotraukos:\u00a0theyogacollective.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Nors karantino apribojimai jau su\u0161velninti ne kart\u0105, ta\u010diau kol negr\u012f\u017eome prie \u012fprasto gyvenimo b\u016bdo, did\u017eioji dalis m\u016bs\u0173 jau\u010diame didesn\u012f ar\u2026<\/p>\n","protected":false},"author":9,"featured_media":17940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[118,14],"class_list":["post-17936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-joga","tag-treniruotes"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17936","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=17936"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17936\/revisions"}],"predecessor-version":[{"id":17942,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17936\/revisions\/17942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/17940"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=17936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=17936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=17936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}