Yoga anti-plictiseala: invata o postura pe zi pentru o saptamana plina de energie

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De Irina Constantin
26 mai 2020

Te-ai plictisit de acelasi workout si simti nevoia de o provocare?

Ce-ai zice despre cateva posturi de yoga interesante, care te vor face sa iesi din zona de confort si sa te surprinzi pe tine insati?

4 rutine relaxante de yoga pe care le poti face acasa, urmarind clipuri pe YouTube

Contrar unor opinii destul de raspandite, yoga nu este chiar o practica usoara. Ea implica forta, flexibilitate, anduranta si echilibru, calitati pe care le dezvolti odata cu practica.

Daca te-ai plictisit de aceleasi secvente si vrei sa treci la urmatorul nivel, dar si sa te distrezi pe cinste, incearca acest program. Te va captiva din prima zi!

7 posturi de yoga pentru o saptamana plina de provocari placute

Luni โ€“ Postura vulturului

Cum stai cu echilibrul? Vei afla in curand! Incepe saptamana cu aceasta postura ce te va ajuta sa te centrezi si sa iti dezvolti atentia si concentrarea.

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Dear friends, finally a practice in English! Link in my bio! Prรกtica nova no YouTube! . Hey sistas, the class are made from the bottom of my heart and i hope you enjoy it! That is what i use to do in my mornings practice. ๐Ÿ’ซ . . Prรกtica nova no canal, fiz uma em inglรชs para meus amigos gringos mas geral pode fazer. ร‰ uma prรกtica bem power! Faรงa tudo no seu tempo ๐Ÿ˜˜ . . . #yogaeverydamnday #loveandalliscoming #yogagirl #yogisofinstagram #onlineyoga #onlineclass #yogacommunity #yogalooksgood #yogaposes #yogabr #yogaportugal #yogainspiration #myyogajourney #onandoffthemat #myyogalife #myyogajourney #mindfulness #motivation #eaglepose #concentrationcamp #balance #yogateacher

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Inainte de a ridica un picior de pe sol, ancoreaza-te prin talpa celuilalt si muta-ti toata greutatea pe acel picior. Acesta este secretul pentru a reusi sa te conectezi si sa nu te dezechilibrezi!

Marti โ€“ Postura razboinicului 3

Continua practica zilnica si incearca o alta postura care te va provoca sa iti lucrezi echilibrul si forta de concentrare.

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๐•‹๐•’๐•ก๐•’๐•ค ๐—‚๐—Œ ๐—‡๐—ˆ๐— ๐–ฝ๐–พ๐–ฝ๐—‚๐–ผ๐–บ๐—๐—‚๐—ˆ๐—‡ ๐—ˆ๐–ฟ ๐—Œ๐—๐–พ๐–พ๐—…๐—’ ๐—Œ๐–พ๐—…๐–ฟ-๐–ผ๐—ˆ๐—‡๐—๐—‹๐—ˆ๐—…, ๐—‚๐—โ€™๐—Œ ๐—๐—๐–พ ๐–ฝ๐–พ๐–ฝ๐—‚๐–ผ๐–บ๐—๐—‚๐—ˆ๐—‡ ๐—ˆ๐–ฟ ๐—๐—๐–พ ๐—๐—Ž๐—†๐–บ๐—‡ ๐—๐–พ๐–บ๐—‹๐— ๐—๐—๐–บ๐— ๐—’๐–พ๐–บ๐—‹๐—‡๐—Œ ๐–ฟ๐—ˆ๐—‹ ๐–ป๐–พ๐–บ๐—Ž๐—๐—’. ๐–จ๐— ๐—‚๐—Œ ๐—ˆ๐—Ž๐—‹ ๐—ˆ๐—๐—‡ ๐–ผ๐–บ๐—‰๐–บ๐–ผ๐—‚๐—๐—’ ๐–ฟ๐—ˆ๐—‹ ๐—…๐—ˆ๐—๐–พ ๐—๐—๐–บ๐— ๐—Ž๐—‡๐–ฝ๐–พ๐—‹๐—…๐—‚๐–พ๐—Œ ๐—ˆ๐—Ž๐—‹ ๐–บ๐–ป๐—‚๐—…๐—‚๐—๐—’ ๐—๐—ˆ ๐—‰๐—‹๐–บ๐–ผ๐—๐—‚๐–ผ๐–พ ๐—๐—‚๐—๐— ๐–ป๐—Ž๐—‹๐—‡๐—‚๐—‡๐—€ ๐—“๐–พ๐–บ๐—….. ๐—ˆ๐—Ž๐—‹ ๐—ˆ๐—‰๐—‰๐—ˆ๐—‹๐—๐—Ž๐—‡๐—‚๐—๐—’ ๐—๐—ˆ ๐—๐—‚๐—๐—‡๐–พ๐—Œ๐—Œ ๐—๐—๐–พ ๐—‰๐—ˆ๐—๐–พ๐—‹ ๐—ˆ๐–ฟ ๐—…๐—ˆ๐—๐–พ ๐—‚๐—‡ ๐—ˆ๐—Ž๐—‹ ๐–พ๐—๐–พ๐—‹๐—’๐–ฝ๐–บ๐—’ ๐—…๐—‚๐—๐–พ๐—Œ. โ€•แดแด‡แด…ษชแด›แด€แด›ษชแดษด๐—Œ า“ส€แดแด แด›สœแด‡ แดแด€แด› #ManifestAsana // ๐—๐–พ๐–บ๐—‹๐—‚๐—‡๐—€ @vayumudra (๐—Œ๐–บ๐—๐–พ 15% ๐—Ž๐—Œ๐—‚๐—‡๐—€ ๐–ผ๐—ˆ๐–ฝ๐–พ ๐–ฉ๐–ข15)โฃ โฃ โ€ขโ€ขโ€ขโฃ โฃ ๐–ธ๐–บ๐—†๐–บ๐—Œ/๐–ญ๐—‚๐—’๐–บ๐—†๐–บ๐—Œ ๐–บ๐—‡๐–ฝ ๐–ฏ๐—ˆ๐—Œ๐–พ ๐—…๐—‚๐—‡๐–พ ๐—Ž๐—‰:โฃ ๐Ÿ•‰ 1: ๐– ๐—๐—‚๐—†๐—Œ๐–บ/๐–ญ๐—ˆ๐—‡-๐—๐—‚๐—ˆ๐—…๐–พ๐—‡๐–ผ๐–พ: ๐–ฏ๐–พ๐–บ๐–ผ๐–พ๐–ฟ๐—Ž๐—… ๐–ถ๐–บ๐—‹๐—‹๐—‚๐—ˆ๐—‹โฃ ๐Ÿ•‰ 2: ๐–ฒ๐–บ๐—๐—’๐–บ/๐–ณ๐—‹๐—Ž๐—๐—๐–ฟ๐—Ž๐—…๐—‡๐–พ๐—Œ๐—Œ: ๐–ข๐—‹๐–พ๐—Œ๐–ผ๐–พ๐—‡๐— ๐–ซ๐—Ž๐—‡๐—€๐–พ ๐—๐—‚๐—๐— ๐–ช๐–บ๐—…๐—‚ ๐–ฌ๐—Ž๐–ฝ๐—‹๐–บโฃ ๐Ÿ•‰ 3: ๐– ๐—Œ๐—๐–พ๐—’๐–บ/๐–ญ๐—ˆ๐—‡-๐—Œ๐—๐–พ๐–บ๐—…๐—‚๐—‡๐—€: ๐–ฅ๐–บ๐—๐—ˆ๐—‹๐—‚๐—๐–พ ๐–จ๐—‡๐—๐–พ๐—‹๐—Œ๐—‚๐—ˆ๐—‡โฃ ๐Ÿ•‰ 4: ๐–ก๐—‹๐–บ๐—๐—†๐–บ๐–ผ๐—๐–บ๐—‹๐—’๐–บ/๐–ฑ๐—‚๐—€๐—๐— ๐—Ž๐—Œ๐–พ ๐—ˆ๐–ฟ ๐–พ๐—‡๐–พ๐—‹๐—€๐—’: ๐–ข๐—๐—‚๐—…๐–ฝโ€™๐—Œ ๐–ฏ๐—ˆ๐—Œ๐–พโฃ ๐Ÿ•‰ 5: ๐– ๐—‰๐–บ๐—‹๐—‚๐—€๐—‹๐–บ๐—๐–บ/๐–ญ๐—ˆ๐—‡-๐—€๐—‹๐–บ๐—Œ๐—‰๐—‚๐—‡๐—€: ๐–ง๐–พ๐—‹๐—ˆ ๐–ฏ๐—ˆ๐—Œ๐–พ ๐—/๐–ง๐–บ๐—Œ๐—๐–บ ๐–ฌ๐—Ž๐–ฝ๐—‹๐–บโฃ ๐Ÿ•‰ 6: ๐–ฒ๐–บ๐—Ž๐–ผ๐—๐–บ/๐–ข๐—…๐–พ๐–บ๐—‡๐—…๐—‚๐—‡๐–พ๐—Œ๐—Œ: ๐–บ๐—‡๐—’ ๐–ณ๐—๐—‚๐—Œ๐—โฃ ๐Ÿ•‰ 7: ๐–ฒ๐–บ๐—‡๐—๐—ˆ๐—Œ๐—๐–บ/๐–ข๐—ˆ๐—‡๐—๐–พ๐—‡๐—๐—†๐–พ๐—‡๐—: ๐–ฏ๐—‚๐—€๐–พ๐—ˆ๐—‡ ๐—ˆ๐—‹ ๐–ซ๐—‚๐—“๐–บ๐—‹๐–ฝโฃ ๐Ÿ•‰ 8: ๐–ณ๐–บ๐—‰๐–บ๐—Œ/๐–ฃ๐—‚๐—Œ๐–ผ๐—‚๐—‰๐—…๐—‚๐—‡๐–พ: ๐–ก๐–บ๐—…๐–บ๐—‡๐–ผ๐–พ ๐–ฏ๐—ˆ๐—Œ๐–พ ๐—’๐—ˆ๐—Ž ๐–ฟ๐—‚๐—‡๐–ฝ ๐–ผ๐—๐–บ๐—…๐—…๐–พ๐—‡๐—€๐—‚๐—‡๐—€ โฃ 9: ๐–ฒ๐—๐–บ๐–ฝ๐—๐—’๐–บ๐—’๐–บ/๐–ฒ๐–พ๐—…๐–ฟ-๐—Œ๐—๐—Ž๐–ฝ๐—’: ๐–ฅ๐—ˆ๐—‹๐—๐–บ๐—‹๐–ฝ ๐–ฅ๐—ˆ๐—…๐–ฝโฃ 10: ๐–จ๐—Œ๐—๐–บ๐—‹๐–บ ๐–ฏ๐—‹๐–บ๐—‡๐—‚๐–ฝ๐—๐–บ๐—‡๐–บ/๐–ซ๐–พ๐—๐—๐—‚๐—‡๐—€ ๐–ฆ๐—ˆ: ๐–ฒ๐–บ๐—๐–บ๐—Œ๐–บ๐—‡๐–บโฃ โฃ ๐–ง๐—ˆ๐—Œ๐—๐—Œ:โฃ @clemeyogaโฃโฃโฃ @gracelorenzoyogaโฃโฃโฃ @lizacolpaโฃโฃโฃ @shhjustgowithitโฃโฃโฃ @yoga.janeyโฃโฃโฃ โฃ ๐–ฒ๐—‰๐—ˆ๐—‡๐—Œ๐—ˆ๐—‹๐—Œ:โฃ @vayumudraโฃโฃ โฃ @songsofedenโฃโฃโฃ @liivorganicscbdโฃ (๐—Œ๐–บ๐—๐–พ 10% ๐—Ž๐—Œ๐—‚๐—‡๐—€ ๐–ผ๐—ˆ๐–ฝ๐–พ JANEY)โฃ @threads4thought

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Incepe din postura razboinicului 1, treci prin a doua variatie, apoi ridica piciorul din spate si transfera treptat greutatea corpului pe cel din fata. Incearca sa ramai in postura cat poti de mult!

7 posturi de yoga si exercitii blande care calmeaza instant durerile de spate

Miercuri โ€“ Postura delfinului

Daca esti familiarizata cu postura cainelui cu fata in jos, provoaca-te sa mergi mai departe in aceasta pozitie.

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Dolphin pose for day 3 ofย #WheelInversionsFun2 โ€ข Sponsors: @fabletics @natures.integrity @facesoft_towels @elevatedbodycare @thesahmlife @sofico_yoga_handmade @zenpolitan @sashka.co.bracelets @dreamweavertech . . . . . . . . . . . . . . #feeltheyogahighย #yogavibesย  #igyogacommunity #IGYogaChallenge #fortheloveofyogaย #myyogalife #yogaathomeย #bedroomyogaย  #yogapractice #yogashapesย #iloveyoga #yogainspo #asana #yogadaily #myyogajourneyย #myfitnessjourney #dolphinpose #ardhapinchamayurasana #yogachallengeย #yogaforall #yogaย #yogahappyย #newyorkyoga #inversion #backstretch #hamstringstretch #heartoverhead #practicemakesprogress #fableticsleggings

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Postura delfinului este o varianta excelenta pentru a experimenta o perspectiva noua si pentru a-ti testa forta in antebrate.

Joi โ€“ Malasana

Malasana, sau yogi squat, este o genuflexiune adanca si un exercitiu excelent pentru deschiderea soldurilor.

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Malasana – przysiad jogina ๐Ÿ™ Malasana przybliลผa nas do Ziemi i pomaga uspokoiฤ‡ ciaล‚o i umysล‚. Jednoczeล›nie wzmacnia dolnฤ… czฤ™ล›ฤ‡ plecรณw i kostki, a takลผe otwiera biodra Nasze stopy sฤ… naszymi korzeniami i poprzez stopy czujemy energiฤ™ Ziemi Aby obudziฤ‡ powiฤ™ลบ podeszwy stรณp delikatnie trwaj w asanie przez okoล‚o minutฤ™ i powtรณrz wedle uznania ๐Ÿ™ Siedzenie w przeciwieล„stwie do kucania jest peล‚ne negatywnych skutkรณw, jak bรณle bรณle w dolnej czฤ™ล›ci krฤ™gosล‚upa i stres w plecach Gdy pomyล›limy, ze juลผ od dziecka lubiliล›my kucanie, wynika to z naszej natury. Malasana zapewnia nam wiฤ™ksza mobilnoล›ฤ‡ w biodrach, wsparcie dla plecรณw i wzmacnia rdzeล„ Jak wiฤ™kszoล›ฤ‡ z nas odczuwa siedzenie na krzesล‚ach jest wielce mฤ™czฤ…ce, dlatego dobrze zrรณwnowaลผyฤ‡ obciฤ…ลผenia asanami jak malasana ๐Ÿ™ #joga #jogapolska #malasana #pozycjagirlandy #jogawdomu #jogadlakazdego #relaks #zdrowie #rozciฤ…ganie #stretching

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Daca iti este greu sa intri direct in postura, incepe din postura broscutei, pe varfuri, flexand picioarele si obisnuindu-te cu senzatia de la nivelul soldurilor. Apoi, lasa usor ambele pe sol, impreuneaza mainile in pozitie de rugaciune si ajuta-te de coate pentru a deschide soldurile si mai mult.

Vineri โ€“ Chaturanga, cu un picior ridicat

Desi este una dintre cele mai celebre posturi de yoga, folosita in majoritatea flow-urilor, Chaturanga este destul de dificila.

 

Incepe din postura cainelui cu fata in jos, apoi mergi in plansa si muta-ti usor greutatea spre partea din fata. Strange coatele langa corp, incordeaza muschii si lasa-te usor spre sol, cu spatele drept, pana la jumatate.

7 posturi de yoga si exercitii blande care calmeaza instant durerile de spate

Chiar daca nu iti va iesi din prima incercare, va fi o provocare ce te va tine ocupata ceva vreme!

Sambata โ€“ Postura corbului

Acum ca ai capatat mai multa forta si mai mult echilibru, este timpul sa treci la o postura ceva mai complexa, dar foarte interesanta.

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Buddha said โ€œdo not dwell in the past, do not dream of the future, concentrate the mind on the present moment โ€œ i believe when we focus on the Now, the mind doesnt ripple and is at peace. hence life eventually comes to a balance. its easier than you think. in fact dont think, just Be. . ๐Ÿ’—Yoga Challenge Announcement๐Ÿ’— #YogaAsTheTool May 4 – 8 ๐Ÿ–คMake your yoga practice work for you! Over the next five days, we will help you to connect the asana to peace and mental wellbeing. With yoga as the tool, you can find inner stillness, learn to let go, create space, find balance, and challenge yourself. Yoga practice is the versatile bridge to health, happiness, and both mental and physical wellbeing. . ๐Ÿ–ค โ›“๐Ÿ–คโ›“Pose Lineup: โ›Day 1: inner stillness = hip opener โ›Day 2: let go = forward fold โ›Day 3: create space = heart opener โ›Day 4: find balance = arm balance โ›Day 5: challenge yourself = inversion . โ›“๐Ÿ–คโ›“Hosts: @chloesze @handstandidaho @leapoffaith.yoga @nathalieshanti . โ›“๐Ÿ–คโ›“Generous Sponsors: @Vayumudra @yogisecretbox @shaktimats @sleehcom @Zenpolitan @uretreat_eu @om_matters @treelanceyoga

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Postura corbului nu este foarte dificila, dar solicita mult echilibru si incredere in sine. Chiar daca nu iti va iesi din prima, vei dori sa incerci pana reusesti!

3 posturi de yoga perfecte pentru zilele in care esti irascibila: Te calmeaza instant!

Duminica โ€“ Inversiune cu sprijin in antebrate

Finalizeaza saptamana de posturi de yoga in forta, cu o inversiune destul de simpla pentru a reusi sa o faci, dar suficient de complexa pentru a te provoca.

Incepe din patrupedie, cu palmele exact sub umeri, apoi pune antebratele pe sol, exact unde se aflau palmele inainte. Impreuneaza-ti mainile sub forma unui suport pentru cap, lasa-ti fruntea pe sol si ridica, pe rand, picioarele.

Nu te forta, insa testeaza-ti limitele. Vei fi surprinsa de propria ta putere!

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