{"id":2247,"date":"2025-03-17T22:13:59","date_gmt":"2025-03-17T21:13:59","guid":{"rendered":"https:\/\/elstyle.cz\/?p=2247"},"modified":"2025-03-24T21:54:48","modified_gmt":"2025-03-24T20:54:48","slug":"joga-pro-zacatecniky-zaklady-ktere-by-mel-zvladnout-kazdy","status":"publish","type":"post","link":"https:\/\/casopis-finance.cz\/?p=2247","title":{"rendered":"J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky: Z\u00e1klady, kter\u00e9 by m\u011bl zvl\u00e1dnout ka\u017ed\u00fd"},"content":{"rendered":"\n<p>J\u00f3ga nen\u00ed jen cvi\u010den\u00ed, ale \u017eivotn\u00ed styl, kter\u00fd propojuje t\u011blo, mysl a dech. Pom\u00e1h\u00e1 n\u00e1m uvolnit stres, pos\u00edlit svaly, zlep\u0161it flexibilitu a z\u00edskat vnit\u0159n\u00ed klid. Pokud s j\u00f3gou za\u010d\u00edn\u00e1te, mo\u017en\u00e1 se c\u00edt\u00edte ztracen\u00ed v mno\u017estv\u00ed styl\u016f, pozic a dechov\u00fdch technik. Proto v\u00e1m p\u0159in\u00e1\u0161\u00edme z\u00e1kladn\u00ed pr\u016fvodce, kter\u00fd v\u00e1s provede prvn\u00edmi kroky.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pro\u010d za\u010d\u00edt s j\u00f3gou?<\/strong><\/h4>\n\n\n\n<p>J\u00f3ga nab\u00edz\u00ed \u0161irok\u00e9 spektrum v\u00fdhod \u2013 od fyzick\u00fdch a\u017e po du\u0161evn\u00ed. Mezi hlavn\u00ed p\u0159\u00ednosy pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zlep\u0161en\u00ed flexibility a mobility<\/strong> \u2013 Pravideln\u00e9 protahov\u00e1n\u00ed sni\u017euje nap\u011bt\u00ed ve svalech a kloubech.<\/li>\n\n\n\n<li><strong>Pos\u00edlen\u00ed sval\u016f a lep\u0161\u00ed dr\u017een\u00ed t\u011bla<\/strong> \u2013 Mnoh\u00e9 \u00e1sany (pozice) zapojuj\u00ed hlubok\u00e9 svalstvo, co\u017e vede ke spr\u00e1vn\u00e9mu dr\u017een\u00ed t\u011bla.<\/li>\n\n\n\n<li><strong>Sn\u00ed\u017een\u00ed stresu a \u00fazkosti<\/strong> \u2013 J\u00f3ga kombinuje pohyb s v\u011bdom\u00fdm d\u00fdch\u00e1n\u00edm, \u010d\u00edm\u017e podporuje du\u0161evn\u00ed pohodu.<\/li>\n\n\n\n<li><strong>Lep\u0161\u00ed sp\u00e1nek<\/strong> \u2013 Pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed, co\u017e usnad\u0148uje us\u00edn\u00e1n\u00ed a prohlubuje sp\u00e1nek.<\/li>\n\n\n\n<li><strong>Podpora tr\u00e1ven\u00ed a metabolismu<\/strong> \u2013 N\u011bkter\u00e9 pozice stimuluj\u00ed vnit\u0159n\u00ed org\u00e1ny a podporuj\u00ed detoxikaci.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Jak za\u010d\u00edt s j\u00f3gou?<\/strong><\/h3>\n\n\n\n<p>Za\u010d\u00e1tky s j\u00f3gou nemus\u00ed b\u00fdt slo\u017eit\u00e9, sta\u010d\u00ed si osvojit n\u011bkolik z\u00e1kladn\u00edch princip\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Najd\u011bte si vhodn\u00e9 m\u00edsto<\/strong> \u2013 J\u00f3ga se d\u00e1 praktikovat kdekoliv, ale nejlep\u0161\u00ed je klidn\u00e9 prost\u0159ed\u00ed bez ru\u0161iv\u00fdch element\u016f.<\/li>\n\n\n\n<li><strong>Po\u0159i\u010fte si podlo\u017eku<\/strong> \u2013 Dobr\u00e1 j\u00f3gov\u00e1 podlo\u017eka zabr\u00e1n\u00ed klouz\u00e1n\u00ed a poskytne pot\u0159ebnou oporu.<\/li>\n\n\n\n<li><strong>Za\u010dn\u011bte pomalu<\/strong> \u2013 Nesna\u017ete se hned zvl\u00e1dnout n\u00e1ro\u010dn\u00e9 pozice. Ujist\u011bte se, \u017ee cvi\u010d\u00edte spr\u00e1vn\u011b, ne\u017e p\u0159ejdete k obt\u00ed\u017en\u011bj\u0161\u00edm \u00e1san\u00e1m.<\/li>\n\n\n\n<li><strong>D\u00fdchejte v\u011bdom\u011b<\/strong> \u2013 Dech je kl\u00ed\u010dem k propojen\u00ed t\u011bla a mysli. Sna\u017ete se d\u00fdchat pomalu a hluboce.<\/li>\n\n\n\n<li><strong>Bu\u010fte trp\u011bliv\u00ed<\/strong> \u2013 Pokrok p\u0159ich\u00e1z\u00ed postupn\u011b. Nezam\u011b\u0159ujte se na v\u00fdkon, ale na pro\u017eitek.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Z\u00e1kladn\u00ed j\u00f3gov\u00e9 pozice (\u00e1sany), kter\u00e9 zvl\u00e1dne ka\u017ed\u00fd<\/strong><\/h3>\n\n\n\n<p>J\u00f3ga zahrnuje stovky pozic, ale pro za\u010d\u00e1tek se zam\u011b\u0159te na tyto kl\u00ed\u010dov\u00e9:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Horsk\u00e1 pozice (Tad\u00e1sana)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdchoz\u00ed bod pro mnoho dal\u0161\u00edch \u00e1san.<\/li>\n\n\n\n<li>Posiluje spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a stabilitu.<\/li>\n\n\n\n<li>Jak na to: St\u016fjte rovn\u011b, nohy na \u0161\u00ed\u0159ku bok\u016f, ramena uvoln\u011bn\u00e1, ruce pod\u00e9l t\u011bla, d\u00fdchejte klidn\u011b.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pes hlavou dol\u016f (Adho Mukha Svan\u00e1sana)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protahuje zadn\u00ed stranu nohou, z\u00e1da a ramena.<\/li>\n\n\n\n<li>Posiluje pa\u017ee a zlep\u0161uje krevn\u00ed ob\u011bh.<\/li>\n\n\n\n<li>Jak na to: Op\u0159ete se o ruce a chodidla, zvedn\u011bte boky sm\u011brem ke stropu, dlan\u011b pevn\u011b tiskn\u011bte do podlo\u017eky.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>D\u00edt\u011b (Bal\u00e1sana)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Relaxa\u010dn\u00ed pozice uvol\u0148uj\u00edc\u00ed p\u00e1te\u0159 a boky.<\/li>\n\n\n\n<li>Skv\u011bl\u00e1 k prota\u017een\u00ed po n\u00e1ro\u010dn\u011bj\u0161\u00edm cvi\u010den\u00ed.<\/li>\n\n\n\n<li>Jak na to: Klekn\u011bte si, sedn\u011bte na paty a p\u0159edklo\u0148te se, ruce nat\u00e1hn\u011bte dop\u0159edu na podlo\u017eku.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ko\u010dka-kr\u00e1va (Marjariasana-Bitilasana)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pom\u00e1h\u00e1 rozh\u00fdbat p\u00e1te\u0159 a zm\u00edrnit nap\u011bt\u00ed v z\u00e1dech.<\/li>\n\n\n\n<li>Jak na to: V pozici na v\u0161ech \u010dty\u0159ech se st\u0159\u00eddav\u011b proh\u00fdbejte (kr\u00e1va) a kulat\u011bte z\u00e1da (ko\u010dka).<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Strom (Vrik\u0161\u00e1sana)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skv\u011bl\u00e1 pozice pro tr\u00e9nink rovnov\u00e1hy a koncentrace.<\/li>\n\n\n\n<li>Jak na to: Postavte se na jednu nohu, druhou op\u0159ete chodidlem o vnit\u0159n\u00ed stranu stehna nebo l\u00fdtka, sepn\u011bte dlan\u011b p\u0159ed hrud\u00ed.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dechov\u00e9 techniky (pr\u00e1n\u00e1j\u00e1ma) pro za\u010d\u00e1te\u010dn\u00edky<\/strong><\/h3>\n\n\n\n<p>D\u00fdch\u00e1n\u00ed je ned\u00edlnou sou\u010d\u00e1st\u00ed j\u00f3gy. U\u010d\u00ed n\u00e1s v\u011bdom\u011b pracovat s energi\u00ed a zklidnit mysl.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pln\u00fd j\u00f3gov\u00fd dech<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zapojen\u00ed br\u00e1nice, hrudn\u00edku a kl\u00ed\u010dn\u00ed kosti.<\/li>\n\n\n\n<li>Posiluje kapacitu plic a pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>N\u00e1d\u00ed \u0161\u00f3dhana (st\u0159\u00eddav\u00e9 d\u00fdch\u00e1n\u00ed nosn\u00edmi d\u00edrkami)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uklid\u0148uje nervov\u00fd syst\u00e9m, vyrovn\u00e1v\u00e1 energii v t\u011ble.<\/li>\n\n\n\n<li>Jak na to: St\u0159\u00eddav\u011b ucp\u00e1vejte pravou a levou nosn\u00ed d\u00edrku a d\u00fdchejte pomalu a hluboce.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Tipy, jak si j\u00f3gu u\u017e\u00edt a vydr\u017eet u n\u00ed<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cvi\u010dte pravideln\u011b, ale bez tlaku<\/strong> \u2013 I 10 minut denn\u011b m\u00e1 velk\u00fd p\u0159\u00ednos.<\/li>\n\n\n\n<li><strong>Najd\u011bte styl, kter\u00fd v\u00e1m sed\u00ed<\/strong> \u2013 Existuj\u00ed r\u016fzn\u00e9 druhy j\u00f3gy \u2013 od pomal\u00e9 hatha j\u00f3gy po dynamickou vinyasu.<\/li>\n\n\n\n<li><strong>Poslouchejte sv\u00e9 t\u011blo<\/strong> \u2013 Ka\u017ed\u00fd m\u00e1 jinou flexibilitu, nesrovn\u00e1vejte se s ostatn\u00edmi.<\/li>\n\n\n\n<li><strong>Zkuste online lekce nebo kurzy<\/strong> \u2013 Pokud nem\u00e1te mo\u017enost chodit do studia, najd\u011bte si videa pro za\u010d\u00e1te\u010dn\u00edky.<\/li>\n\n\n\n<li><strong>Vn\u00edmejte pokrok, ne dokonalost<\/strong> \u2013 Nejde o to, jak hluboko se dostanete do pozice, ale jak se p\u0159i cvi\u010den\u00ed c\u00edt\u00edte.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Z\u00e1v\u011br<\/strong><\/h3>\n\n\n\n<p>J\u00f3ga je skv\u011bl\u00fdm n\u00e1strojem pro fyzickou i du\u0161evn\u00ed pohodu. Pokud se k n\u00ed postav\u00edte s otev\u0159enou mysl\u00ed a trp\u011blivost\u00ed, brzy si ji zamilujete. Kl\u00ed\u010dem je pravidelnost, v\u011bdom\u00fd dech a radost z pohybu. A\u0165 u\u017e hled\u00e1te zp\u016fsob, jak se prot\u00e1hnout, zbavit stresu nebo jen zpomalit, j\u00f3ga v\u00e1m m\u016f\u017ee nab\u00eddnout p\u0159esn\u011b to, co pot\u0159ebujete.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>J\u00f3ga nen\u00ed jen cvi\u010den\u00ed, ale \u017eivotn\u00ed styl, kter\u00fd propojuje t\u011blo, mysl a dech. Pom\u00e1h\u00e1 n\u00e1m uvolnit stres, pos\u00edlit svaly, zlep\u0161it flexibilitu a z\u00edskat vnit\u0159n\u00ed klid. Pokud s j\u00f3gou za\u010d\u00edn\u00e1te, mo\u017en\u00e1&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2248,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-a-navody"],"_links":{"self":[{"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/posts\/2247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2247"}],"version-history":[{"count":1,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions"}],"predecessor-version":[{"id":2552,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/posts\/2247\/revisions\/2552"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=\/wp\/v2\/media\/2248"}],"wp:attachment":[{"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/casopis-finance.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}