8 pozitii de yoga care te scapa de balonare

Ioana Marosan1
De Ioana Marosan
9 ian. 2019

Senzatia neplacuta de balonare poate sa fie atenuata cu ajutorul acestui set de exercitii. Anumite pozitii de yoga lucreaza intens abdomenul si sprijina procesul de digestie.

Cu siguranta te simti foarte incarcata dupa mesele copioase de Sarbatori si simti nevoia de o pauza digestiva. Pe langa grija pe care trebuie sa o acorzi alimentatiei mai poti sa faci ceva ca sa alungi senzatia de balonare: yoga.

Yoga este una dintre cele mai eficiente metode prin care poti sa-ti antrenezi corpul si mintea in acelasi timp. Cu ajutorul respiratiei constiente, organele interne primesc o cantitate mai mare de oxigen, iar prin mentinerea unor posturi sau realizarea unui flow dinamic, care-ti permite sa treci dintr-o postura in alta, te asiguri ca toti muschii sunt pusi la treaba. Si crede-ma, atunci cand ajungi sa practici yoga dinamica iti vei simti tot corpul si poti sa ai surpriza sa descoperi muschi de a caror existenta nu aveai idee.

Nu ai absolut nimic de pierdut daca introduci acest set de exercitii in rutina ta zilnica. Aceste pozitii de yoga sunt recunoscute si pentru faptul ca reduc balonarea, gazele intestinale, fiind deosebit de utile persoanelor care sufera de constipatie sau alte probleme digestive.

Acum sa trecem la treaba! Scapa de balonare cu ajutorul acestor pozitii de yoga pe care le poate face oricine:

Pozitia Apanasana sau imbratisarea genunchilor la piept

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#transformationtuesday to counter the B side of too much travelling. The truth is my #vatta (air element) get imbalance easily, due to this I suffer stiffness and muscle pain. That's why even in the shortest of my routines I include, Apanasana which is easy but yer effective asana to calm down my disbalance. Apana means vital force moving outward. Apana is considered opposite to life force (prana). Apana helps the body expel toxins and waste while prana provides life to the body. This posture has also been translated into English as #windrelievingpose or eliminating force posture. I usually do #apasana at the end of my routine, when I am doing the laydown back sequence. Other #benefits of this posture are: ☆ Stretches and stabilizes the pelvis and low back and can reduce lower back pain. ☆ Reduces excessive anger, excitement, anxiety and high blood pressure. ☆ Helps with muscle guarding, hyperlordosis, sciatic nerve impingement muscle spasm, spinal stenosis, and disc herniation. . . . . . . #yoga #srisriyoga #srisriayurveda #srisriyogaexperience #summertime #travelling #yogaretreat by @anantaretreat & @srisrischoolofyogaeu #practiceyogadaily #iamexpat #flow

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Prin exercitarea unei compresii la nivelul muschilor abdominali poti sa simti o senzatie de eliberare si relaxare a intestinelor. Aceasta pozitie de yoga iti permite sa apesi delicat abdomenul, imbratisand genunchii la piept atat cat iti permite mobilitatea.

Din pozitia culcat pe spate se indoaie genunchii, se aduc la piept si se cuprind cu bratele, timp in care ridici de la sol capul si umerii.

Mentine pozitia timp de 30 de secunde, concentrandu-te pe inspir/expir si apasarea genunchilor pe piept pentru a exercita presiune asupra abdomenului. Elibereaza si intinde picioarele pentru relaxare, dar retine ca aceasta pozitie de yoga poate sa fie repetata de mai multe ori.

Pozitia Uttanasana sau aplecarea trunchiului cu ajutorul unei perne

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ᵁᵀᵀᴬᴺᴬˢᴬᴺᴬ [ˢᵀᴬᴺᴰᴵᴺᴳ ᶠᴼᴿᵂᴬᴿᴰ ᴮᴱᴺᴰ] Hello to all the beautiful souls☾ ☋☋☋☋☋☋☋☋☋☋☋☋☋☋☋☋☋☋ This pose focuses on the two lower chakras, providing a complete stretch to your entire back and revitalizing the spinal nerves. This pose is perfect for gaining more flexibility to the spine, hips and legs. Uttasana is a magical pose for the nervous system that allows the body to calm and find peace in the mind. 💪🏻🤸🏼‍♂️ ☋ ᴺᴬᴹᴬˢᵀᴱ🙏🏻 #uttasana #yoga #yogainspiration #yogajournal #yogajourney #mindfullness #mindfulliving #mindfullife #happiness #yogi #yogini #soul #soulsearching #energy #energyhealing #inspiration #bliss #blessed #naturelovers #love #selflove #selfcare #joy #thepowerofnow #namaste

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Aplecarea trunchiului in fata cu sau fara atingerea solului cu mainile poate sa fie foarte utila in cazul in care te confrunti adesea cu senzatia de balonare. O perna poate sa faca exercitiul mai confortabil pentru incepatori, deoarece mobilitatea va fi mai scazuta. De asemenea, prin indoirea usoara a genunchilor te asiguri ca spatele se mentine drept si beneficiezi de efectul terapeutic al exercitiului.

Din pozitia drepti cu picioarele departate la nivelul soldurilor se pune o perna pe coapse si apleci trunchiul peste ea, avand grija sa indoi putin genunchii daca mobilitatea nu-ti va permite sa atingi solul cu palmele. Cel mai important lucru este sa mentii spatele drept, ducand coccis inspre tavan in timp ce apuci gleznele cu mainile si presezi perna cu pieptul.

Mentine postura timp de 60 de secunde, concentrandu-te pe respiratie. Inspira si expira pe nas.

Marjaryasana sau pozitia pisica

Aceasta postura care este comparata cu pozitia pe care o adopta o pisica nervoasa este foarte benefica pentru musculatura abdominala, deoarece stimuleaza circulaia sanguina in aceasta zona si favorizeaza tranzitul intestinal. In plus, ea actioneaza si asupra zonei lombare relaxand coloana vertebrala.

Din pozitia sprijin pe genunchi si palme, asigura-te ca incheieturile mainilor sunt in linie cu umerii, iar genunchii sunt aliniati cu soldurile.

Inspira adanc, iar pe expir incordeaza abdomenul si rontunjeste foarte bine coloana catre tavan, mentinand postura cateva secunde. Relaxeaza si revino in pozitia neutra pe inspir, dupa care se repeta aceeasi miscare de inca 5 ori, sincronizata cu respiratia.

Balasana sau pozitia copilului

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New Year, Old Struggles This time around we are many who have made New Year’s resolutions and January is full on requiring us to follow our promises. But why? Why set extreme goals for the new year since our struggles which we make resolutions to solve are age old and nothing new about them have occurred magically on the 31. December. Why were they not solved in 2018? Give yourself a break. Accept that you are exactly where you should be. Make a promise to take one day at a time and do something about your overall goal the minute you remember it. Don’t make 2019 the year you achieved your desired job, weight or whatever goal seems so important. Let it be the year you did not plan out to achieve anything but contentment for what an incredible person you are and cherish all that is positive in your life. Achieving is great but did you know that achieving is a feeling and not an actual thing? Choose to feel you have achieved. You decide what feels like a success. Your mind and body will feel it if you allow it. Stop setting crazy goals that only allow you to feel happy in 6 months, 3 years or a decade from now. Want to practice more yoga in 2019? Lay down on the floor, get into the pictured child’s pose and breathe deep into your spine and feel the present moment: et voilà, you are practising yoga❤️ It does not have to be grand in order to be good. #newyearresolution #newyear #yoga2019 #yogaeveryday #childspose #balasana #copenhagenyoga #copenhagen #denmark

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Este una dintre cele mai relaxante pozitii de yoga. Ea permite corpului ca in timpul respiratiei sa se elibereze de stres si tensiune, iar abdomenul se relaxeaza complet.

Din pozitia sprijin pe genunchi si palme, genunchii se departeaza catre marginea saltelei, degetele mari de la picioare se ating si posteriorul ramane pe calcaie in timp ce trunchiul se apleaca catre sol.

Mainile se intind deasupra capului si fruntea se asaza pe saltea. Mentine postura 60 de secunde, timp in care expiri si inspiri adanc pe nas.

Adho Mukha Svanasana sau pozitia cainele cu fata in jos

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YOU – Let’s go to yoga ME – I’m down dog ~ 💗 NEW CHALLENGE STARTS NEXT WEEK 💗 As we welcome 2019 let us challenge ourselves and our practice by inviting change and variety into our lives! For 7 days from January 13-19 hosts from all over the world will present choice poses from different styles of yoga! We hope to share our diverse backgrounds and unique practices to help challenge you and keep your practice fresh for the new year! Don’t worry if you don’t recognize all these styles – our hosts will be sharing pose recommendations daily. Join us for #DiversifyThePractice! Open to yogis of all backgrounds! This practice is for everybody. January 13-19 💜 Hosts: @Sophie_Seoul_Yoga @TaylorJYoga @YogicByNature @PacificYogi @CrazyAsiaYoga 💜 Sponsors: @YoBaby_HK @Tiny_Yoga_Company @HennaLuv_WilckenArtShop @InsideOutsideOutsideIn @Will2Wow_Jewelry . 💜 Poses: 1. Vini yoga :”Appropriate Yoga” -Meditative pose 2. Ashtanga: Classical Yoga – Any Primary Series pose 3.Yin: Long slow holds – Any pose you can hold for several minutes 4. Iyengar: Precise Alignment – Use props as needed to perfectly align your pose 5. Aerial: Flying Yoga – Any aerial or inverted pose 6.Restorative Yoga-Get comfy and relax in a pose! 7. Vinyasa Flow: Breath Based – Yogi’s choice 💜 Follow these simple rules to be eligible for prizes: -REPOST this flyer and tag a few friends to play along -FOLLOW all hosts and sponsors -POST a daily photo using our hashtag #DiversifyThePractice and tagging all hosts and sponsors -SUPPORT each other in the gallery and show some love to the sponsors -STAY SAFE and have fun. 💜

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Este cea mai populara pozitie de yoga, dar nu este deloc simpla atunci cand vrei sa o executi corect. Ea este foarte benefica pentru intregul organism si in special pentru sistemul digestiv, deoarece prin ridicarea soldurilor mai sus decat umerii se favorizeaza eliberarea gazelor intestinale.

Din pozitia sprijin pe genunchi si palme, se ridica posteriorul avand grija sa duci coccisul catre tavan. Daca mobilitatea nu iti permite sa asezi calcaiele pe sol, nu te stresa de acest lucru. Cel mai important este sa mentii spatele drept, sa presezi cu palmele si degetele in sol si sa indoi putin genunchii daca simti ca in acest fel coloana se indreapta.

Mentine postura timp de cateva respiratii complete.

Halasana sau pozitia plugul

Este o inversie usoara care este benefica pentru sanatatea intestinelor si pentru cea a coloanei vertebrale.

Din pozitia culcat pe spate, se ridica picioarele si se duc peste cap, avand grija sa sustii zona lombara cu mainile. Un lucru important: nu misca niciodata capul in stanga-dreapta cand esti aceasta postura, deoarece iti poti rani gatul.

Inspira si expira pe nas, incordand muschii abdominali timp de 20 de secunde cat timp mentii aceasta postura.

Pozitia Supta Matsyendrasana sau rasucirea coloanei din culcat

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Tomorrow is Day 1️⃣8️⃣of #SparkTober Challenge and we present any variation of your #SupineTwist #SuptaMatsyendrasana . . ⬇️Pose description⬇️ From your back guide one knee across your body with the opposite hand. Keep both shoulders planted in the mat and breathe as you gently deepen your twist. Hold for a few minutes and let time and gravity gently deepen the stretch. Take any variation here; maybe a twisted root variation by finding your eagle legs in your twist or try a cat-pulling-it’s-tail as I have demo’d here or even an easy twist with both knees together. Enjoy this wonderful and relaxing stretch. . . ⬇️💥⬇️ To participate, repost this flyer and use the hashtag #SparkTober as well as Follow both of the Hosts and all of the Sponsors. Participate by posting your best shot and version of the pose of the day using the hashtag and tagging both of the Hosts and all of the Sponsors. Make sure your account is public so we can see you! If you post all 30 days worth of poses you are eligible to win fantastic prizes. Invite your friends to join in on the fun too. Let's do this! . . ✨ Hosts: @tanayrenee_yoga @calsolheim . . ✨ Sponsors: @sparkhotyoga @lululemon @ancientgrainskitchencookies @andrea_chavezzzz . . ✨ Find the Spark in you!

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Este o asana excelenta de facut atunci te simti balonata. Din pozitia culcat pe spate se indoaie genunchiul stang si se apleaca intr-o parte peste piciorul drept care sta intins.

Mana dreapta se pune peste piciorul indoit, presandu-l usor catre sol.

Priveste catre stanga avand grija sa tii ambii umeri pe sol. Inspira si expira adanc, mentinand postura 30 de secunde inainte de a schimba partea.

Uttana Shishosana sau pozitia catelus

Este asemanatoare cu pozitia copilului, insa de aceasta data se mentine posteriorul ridicat pentru a permite coloanei sa se curbeze. De asemenea, degetele mari de la picioare nu se vor mai atinge.

Din pozitia stand pe genunchi si palme se gliseaza palmele inainte, avand grija sa mentii posteriorul deasupra genunchilor.

Pieptul si fruntea se pot aseza pe sol, permitand curbarea zonei lombare si intinderea zonei. Mentine postura 30 de secunde.

Foto: Instagram – Alo Yoga