{"id":18345,"date":"2020-04-30T13:26:05","date_gmt":"2020-04-30T13:26:05","guid":{"rendered":"https:\/\/losnaranjos.com\/namaste-yoga-for-beginners-from-los-naranjos-gc\/"},"modified":"2022-01-13T11:25:35","modified_gmt":"2022-01-13T11:25:35","slug":"namaste-yoga-for-beginners-from-los-naranjos-gc","status":"publish","type":"post","link":"https:\/\/losnaranjos.com\/sv\/namaste-yoga-for-beginners-from-los-naranjos-gc\/","title":{"rendered":"Namast\u00e9! Yoga f\u00f6r nyb\u00f6rjare fr\u00e5n Los Naranjos GC"},"content":{"rendered":"

Vi m\u00e5ste \u00f6ppna v\u00e5ra sinnen f\u00f6r denna sv\u00e5ra situation, vi inbjuder dig att t\u00e4nka st\u00f6rre och introducera Yoga i ditt liv.<\/p>\n

N\u00e4r du \u00e4r helt ny inom yoga kan det k\u00e4nnas skr\u00e4mmande och vara sv\u00e5rt att veta exakt var och hur du ska b\u00f6rja. Se nedan n\u00e5gra enkla yogast\u00e4llningar f\u00f6r nyb\u00f6rjare<\/p>\n

Kobra<\/p>\n

Ligg liggande p\u00e5 golvet. Str\u00e4ck benen bak\u00e5t, toppen av f\u00f6tterna p\u00e5 golvet. Sprid h\u00e4nderna p\u00e5 golvet under axlarna. Krama tillbaka armb\u00e5garna i din kropp. Pressa in toppen av f\u00f6tterna och l\u00e5ren och blygdbenet ordentligt i golvet.<\/p>\n

P\u00e5 en inandning, b\u00f6rja r\u00e4ta ut armarna f\u00f6r att lyfta br\u00f6stet fr\u00e5n golvet, g\u00e5 bara till den h\u00f6jd d\u00e4r du kan uppr\u00e4tth\u00e5lla en anslutning genom din pubis till dina ben. Pressa svanskotan mot pubis och lyft pubis mot naveln. Begr\u00e4nsa h\u00f6ftpunkterna. Fast men h\u00e4rda inte skinkorna.<\/p>\n

S\u00e4tt fast skulderbladen mot ryggen, puffa sidorevbenen fram\u00e5t. Lyft genom br\u00f6stbenets \u00f6verkant men undvik att trycka de fr\u00e4mre revbenen fram\u00e5t, vilket bara h\u00e5rdnar nedre delen av ryggen. F\u00f6rdela bak\u00e5tb\u00f6jningen j\u00e4mnt \u00f6ver hela ryggraden.<\/p>\n

H\u00e5ll posen var som helst fr\u00e5n 15 till 30 sekunder, andas l\u00e4tt. Sl\u00e4pp tillbaka till golvet med en utandning.<\/p>\n

Tr\u00e4d Pose<\/strong><\/p>\n

B\u00f6rja flytta din vikt till din h\u00f6gra fot, lyft din v\u00e4nstra fot fr\u00e5n golvet. H\u00e5ll ditt h\u00f6gra ben rakt men l\u00e5s inte kn\u00e4et. B\u00f6j ditt v\u00e4nstra kn\u00e4 och f\u00f6r din v\u00e4nstra fotsulan h\u00f6gt upp p\u00e5 ditt inre h\u00f6gra l\u00e5r.<\/p>\n

Pressa in foten i l\u00e5ret och l\u00e5ret tillbaka i foten med samma tryck. Detta hj\u00e4lper dig att h\u00e5lla b\u00e5da h\u00f6fterna r\u00e4ta fram\u00e5t s\u00e5 att din h\u00f6gra h\u00f6ft inte sticker ut. Fokusera din blick (Drishti) p\u00e5 n\u00e5got som inte r\u00f6r sig f\u00f6r att hj\u00e4lpa dig att h\u00e5lla balansen.<\/p>\n

Ta 5 till 10 andetag, s\u00e4nk sedan v\u00e4nster fot mot golvet och g\u00f6r den andra sidan.<\/p>\n

Dansens herre<\/p>\n

B\u00f6rja fr\u00e5n st\u00e5ende position med kroppsvikten p\u00e5 ena foten n\u00e4r den motsatta h\u00e4len lyfts upp mot rumpan med b\u00f6jt kn\u00e4. Handen p\u00e5 samma sida av kroppen som det b\u00f6jda kn\u00e4et str\u00e4cker sig bak\u00e5t f\u00f6r att greppa utsidan av foten eller fotleden.<\/p>\n

Med det extra motst\u00e5ndet fr\u00e5n handen som griper om foten, lyfts det b\u00f6jda benet och foten sedan upp fr\u00e5n jorden och b\u00e5len mot baksidan av rummet tills l\u00e5ret \u00e4r parallellt med jorden. Sedan str\u00e4cker sig armen p\u00e5 samma sida av kroppen som det st\u00e5ende benet upp och fram\u00e5t fram\u00e5t. Blicken \u00e4r fram\u00e5t.<\/p>\n

Undvik kompression i nedre delen av ryggen genom att aktivt lyfta pubis mot naveln samtidigt som du trycker svanskotan mot golvet.<\/p>\n

Ned\u00e5tg\u00e5ende hund<\/strong><\/p>\n

Kroppen \u00e4r placerad i ett omv\u00e4nt ”V” med handflatorna och f\u00f6tterna rotade i jorden och sitter ben som lyfts upp mot himlen. Armar och ben \u00e4r raka. Kroppens vikt \u00e4r j\u00e4mnt f\u00f6rdelad mellan h\u00e4nder och f\u00f6tter.<\/p>\n

Armb\u00e5gs\u00f6gat \u00e4r v\u00e4nt fram\u00e5t. Revbensburen lyfts och hj\u00e4rtat \u00e4r \u00f6ppet. Axlarna \u00e4r kvadratiska mot jorden och roteras bak\u00e5t, ned\u00e5t och in\u00e5t. Nacken \u00e4r avslappnad och hj\u00e4ssan \u00e4r mot jorden. Blicken \u00e4r ned\u00e5triktad och n\u00e5got fram\u00e5t.<\/p>\n

Lotus<\/strong><\/p>\n

Fr\u00e5n sittande l\u00e4ge, b\u00f6j ena kn\u00e4et och f\u00f6r fotleden till vecket p\u00e5 den motsatta h\u00f6ften s\u00e5 att fotsulan \u00e4r v\u00e4nd mot himlen. B\u00f6j det andra kn\u00e4et och korsa fotleden under det motsatta kn\u00e4et. Placera h\u00e4nderna p\u00e5 l\u00e5ren eller kn\u00e4na och h\u00e5ll ryggraden rak.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vi m\u00e5ste \u00f6ppna v\u00e5ra sinnen f\u00f6r denna sv\u00e5ra situation, vi inbjuder dig att t\u00e4nka st\u00f6rre och introducera Yoga i ditt liv. N\u00e4r du \u00e4r helt ny inom yoga kan det k\u00e4nnas skr\u00e4mmande och vara sv\u00e5rt att veta exakt var och hur du ska b\u00f6rja. Se nedan n\u00e5gra enkla yogast\u00e4llningar f\u00f6r nyb\u00f6rjare Kobra Ligg liggande p\u00e5 […]<\/p>\n","protected":false},"author":2,"featured_media":18346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"plain-container","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[103],"tags":[],"class_list":["post-18345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-okategoriserad"],"acf":[],"yoast_head":"\nNamast\u00e9! Yoga f\u00f6r nyb\u00f6rjare fr\u00e5n Los Naranjos GC - Los Naranjos Golf<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/losnaranjos.com\/namaste-yoga-for-beginners-from-los-naranjos-gc\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Namast\u00e9! Yoga f\u00f6r nyb\u00f6rjare fr\u00e5n Los Naranjos GC - Los Naranjos Golf\" \/>\n<meta property=\"og:description\" content=\"Vi m\u00e5ste \u00f6ppna v\u00e5ra sinnen f\u00f6r denna sv\u00e5ra situation, vi inbjuder dig att t\u00e4nka st\u00f6rre och introducera Yoga i ditt liv. N\u00e4r du \u00e4r helt ny inom yoga kan det k\u00e4nnas skr\u00e4mmande och vara sv\u00e5rt att veta exakt var och hur du ska b\u00f6rja. 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