<h2>Preizkusite ta tok joge za prilagodljivost</h2> <p>Če želite začeti v toku, se prepričajte, da imate tri rekvizite: joga jermen, joga blok in odejo joge.</p> <p><strong>Poklicani od rok do pete: </strong>Eno nogo postavite naravnost, druga pa se je razširila proti nebu, jo ujela z joga pasom in jo potegnila proti glavi. Obe nogi upognite, kot da si na nebu delate odtis in pravokotno na preprogo. Nato pošljite nogo na stran, dokler se kolk ne želi pojaviti, občutite raztežaj na notranjem delu noge. Zaključite tako. Preklopite noge in ponovite na drugi strani.</p> <p><strong>Mačja krava: </strong>Premaknite se na roke in kolena in od tu se izmenično med raztezanjem in zajemanjem hrbtenice. Potisnite proti tleh, da potegnete plen in nazaj navzgor, ko gledate na tla, nato pa se iztisnite, ko pogledate navzgor, obrnete položaj.</p> <p><strong>Spremenjena stranska plošča: </strong>Če želite razrahljati noge, iztegnite eno do tal, pritisnite prste ob tla in se zibate nazaj in nazaj, dokler ne odprete teleta. Z enim kolenom, ki je še vedno na tleh, se zavrtite na stran in iztegnite roko do zraka, raztezajte stransko telo.</p> <p><strong>Raztezanje z eno nogo:</strong> Zgrabite odejo in obe nogi iztegnite naravnost v sedeči položaj, z odejo pod plen. Globoko vdihnite enega proti tebi v tekač in nato z joga jermenom ujamete drugo nogo in potegnete to nogo proti telesu.</p> <p><strong>Sedeči zasuk: </strong>Potegnite to nogo navzgor tako, da je kroglica stopala na tleh, nato pa se zasukajte na nasprotno stran, tako da zazvonite telo, ko gledate v nasprotno smer.</p> <p><strong>Poziranje goloba:</strong> Potegnite eno nogo in pošljite drugo nazaj za seboj in se prepričajte, da ste močno sedeči na kolku upognjene noge. Zložite naprej in začutite sprostitev kolka. Ponovite prejšnje tri poteze na drugi strani.</p> <p><strong>Povratna tabela zgoraj: </strong>Z nogami in rokami na tleh potisnite medenico in boke proti nebu, da vse še enkrat raztegnete.</p> <p><strong>Želite še več joge? 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