{"id":345125,"date":"2022-03-09T16:13:56","date_gmt":"2022-03-09T15:13:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345125"},"modified":"2022-03-09T16:14:57","modified_gmt":"2022-03-09T15:14:57","slug":"joga-kljuc-do-telesnega-in-dusevnega-ravnovesja","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/","title":{"rendered":"Joga: Klju\u010d do telesnega in du\u0161evnega ravnovesja"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#Namaste_to_je_joga\" title=\"Namaste, to je joga\">Namaste, to je joga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#Najbolj_priljubljene_vrste_joge\" title=\"Najbolj priljubljene vrste joge\">Najbolj priljubljene vrste joge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#6_glavnih_prednosti_joge\" title=\"6 glavnih prednosti joge\">6 glavnih prednosti joge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#Komu_je_namenjena_joga_Tudi_moski_jo_lahko_cenijo\" title=\"Komu je namenjena joga? Tudi mo\u0161ki jo lahko cenijo\">Komu je namenjena joga? Tudi mo\u0161ki jo lahko cenijo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#Kako_zaceti_z_jogo\" title=\"Kako za\u010deti z jogo?\">Kako za\u010deti z jogo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u010dina vas je \u017ee vsaj sli\u0161ala besedo joga, drugi pa si pribli\u017eno predstavljajo, kaj joga pomeni. Ta dejavnost vsekakor postaja vedno bolj priljubljena. To je verjetno posledica dejstva, da prina\u0161a tako telesne kot du\u0161evne koristi. <strong>Redno izvajanje joge lahko pove\u010da raven energije in vitalnosti ter izbolj\u0161a gibljivost in mo\u010d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prispeva lahko tudi k <strong>bolj\u0161emu obvladovanju stresa<\/strong>. O\u010disti um od razli\u010dnih te\u017ekih misli in pomaga pri du\u0161evni sprostitvi. Vendar je vse to le del\u010dek tega, kar lahko joga prinese v va\u0161e \u017eivljenje. Zato smo se odlo\u010dili, da si jo bomo danes podrobneje ogledali. Torej, udobno se namestite in skupaj z nami spoznajte aktivnost, v kateri u\u017eiva na milijone ljudi po vsem svetu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"namaste-toto-je-joga\"><span class=\"ez-toc-section\" id=\"Namaste_to_je_joga\"><\/span>Namaste, to je joga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010dnimo z razlago, kaj joga pravzaprav je. Njeno ime izhaja iz sanskrtskega korena &#8220;Yuj&#8221;, ki pomeni &#8220;zdru\u017eiti&#8221;. Iz tega izhaja tudi filozofija joge, ki se ukvarja s <strong>povezovanjem uma, telesa in duha<\/strong>. V praksi gre za vadbo, ki <strong>zdru\u017euje telesne polo\u017eaje, tako imenovane asane, dihalne tehnike, meditacijo in druge tehnike spro\u0161\u010danja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/pexels-yan-krukov-8436399-1-1124x749.jpg\" alt=\"Joga: Klju\u010d do telesnega in du\u0161evnega ravnovesja\" class=\"wp-image-340530\" width=\"843\" height=\"562\" title=\"Joga: Klju\u010d do telesnega in du\u0161evnega ravnovesja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-yan-krukov-8436399-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-yan-krukov-8436399-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-yan-krukov-8436399-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-yan-krukov-8436399-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Njene korenine segajo v indijsko filozofijo, kjer je bila prvi\u010d omenjena pred 5000 leti.&nbsp;Takrat so jo za\u010deli uporabljati tudi kot duhovno prakso. Redno izvajanje joge lahko pripomore k <strong>mi\u0161i\u010dni vzdr\u017eljivosti, mo\u010di, gibljivosti, notranjemu miru in dobremu po\u010dutju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beseda namaste, kot smo \u017ee omenili, je prav tako povezana z jogo in je neke vrste pozdrav. Vendar to ni le preprost pozdrav. Prej gre za formalni izraz globokega spo\u0161tovanja, ve\u010dinoma naslovljen na spo\u0161tovanega starej\u0161ega ali u\u010ditelja. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u2013\u20603]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"najznamejsie-druhy-jogy\"><span class=\"ez-toc-section\" id=\"Najbolj_priljubljene_vrste_joge\"><\/span>Najbolj priljubljene vrste joge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sodobna joga lahko pomaga <strong>izbolj\u0161ati telesno stanje in du\u0161evno po\u010dutje<\/strong>. Vklju\u010duje <strong>mo\u010d, spretnost, gibljivost in dihalne tehnike<\/strong>. Obstaja kar nekaj posebnih vrst joge. Vendar bomo v nadaljevanju opisali najbolj priljubljene, vi pa se lahko glede na svoje cilje in raven telesne pripravljenosti odlo\u010dite, katera je primerna za vas. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u2013\u206021]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/iStock-651338924-1-749x1124.jpg\" alt=\"Najbolj priljubljene vrste joge\" class=\"wp-image-340576\" title=\"Najbolj priljubljene vrste joge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-651338924-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-651338924-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-651338924-1.jpg 836w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"1-hatha-joga\">1. Hatha joga<\/h3>\n\n\n\n<p>To je splo\u0161no ime za vadbo, osredoto\u010deno na stati\u010dne polo\u017eaje, asane, ki se kombinira z nadzorovanim dihanjem (pranajama) in meditacijo za umiritev uma. Vadba je odli\u010dna za za\u010detnike, saj <strong>ni zahtevna<\/strong>. Vendar pa je odvisno tudi od tega, kako lahka ali te\u017eka \u017eelite, da bo. Lahko traja 45-90 minut in je primerna za za\u010detnike, ki se lahko tako nau\u010dijo nadzorovati telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"2-kripalu-joga\">2. Kripalu joga<\/h3>\n\n\n\n<p><strong>Primerna za za\u010detnike<\/strong>, ki posku\u0161ajo ugotoviti raven svoje telesne pripravljenosti. Poleg meditacije in dihanja daje enak poudarek umu, telesu in duhu. Ta slog lahko <strong>prilagodi vsakdo, ne glede na starost, sposobnosti, kondicijo ali druge telesne predispozicije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko se na primer za\u010dne z dihalnimi vajami, nadaljuje z ne\u017enim raztezanjem, nato z nekaj asanami in kon\u010da s sprostitvijo. \u010ce \u017eelite za\u010deti z jogo, je kripalu idealen za to. Njen cilj je prispevati k pozitivni du\u0161evni preobrazbi in telesnemu zdravju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"3-bikram-joga\">3. Bikram joga<\/h3>\n\n\n\n<p>To je 90-minutna vadba, pri kateri je treba v dolo\u010denih \u010dasovnih presledkih ponoviti 26 polo\u017eajev. Pogosto se izvaja v umetno ogrevanih prostorih pri dolo\u010deni temperaturi in vla\u017enosti. <strong>Zato spada v skupino &#8220;vro\u010de joge&#8221;<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"ashtanga-joga-1\">4. Ashtanga joga<\/h3>\n\n\n\n<p>Je sodobna oblika tradicionalne indijske joge. Osredoto\u010da se na intenzivno disciplino, gibanje in pro\u017enost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ashtanga joga uporablja \u0161est stoje\u010dih in sede\u010dih polo\u017eajev, ki vsak gib zdru\u017eujejo z dihanjem. Spada med atletske stile joge, ki je zahtevnej\u0161a in se osredoto\u010da na pozdravljanje sonca. Poleg tega si prizadeva za izzivanje filozofije ljubezni in svobode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"5-power-joga\">5. Power joga<\/h3>\n\n\n\n<p>To je <strong>hitra vadba za celotno telo<\/strong>, katere cilj je pospe\u0161iti sr\u010dni utrip in porabiti kalorije. Poleg tega prispeva k izgradnji mo\u010di in pro\u017enosti. Vklju\u010duje \u0161tevilne polo\u017eaje iz a\u0161tanga joge. Vendar je bolj intenzivna in bolj atletska. Je odli\u010den na\u010din za krepitev jedra in zgornjega dela telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"6-iyengar-joga\">6. Iyengar joga<\/h3>\n\n\n\n<p>Uveljavljena je bila v 70. letih prej\u0161njega stoletja in se osredoto\u010da predvsem na tehniko pravilnega dr\u017eanja vsakega polo\u017eaja za ve\u010d vdihov in izdihov. Uporablja razli\u010dne rekvizite, kot so stoli, blazine, trakovi itd. Njen namen je delati v vedno te\u017ejih polo\u017eajih in v njih vztrajati vedno dlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"7-kundalini-joga\">7. Kundalini joga<\/h3>\n\n\n\n<p>Zdru\u017euje gibanje, dihanje, meditacijo in petje mantre, ki so zdru\u017eeni v cikle, imenovane krija. Njen cilj je sprostiti nakopi\u010deno energijo kundalini ali \u0161akti. Gre za duhovno obliko energije, ki naj bi se nahajala v spodnjem delu hrbtenice. Kundalini joga posku\u0161a omogo\u010diti, da se energija premika navzgor skozi vse \u010dakre. Na koncu bo prispevala k mo\u010dnej\u0161emu telesu in pove\u010dala raven samozavedanja.\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"6-hlavnych-benefitov-jogy\"><span class=\"ez-toc-section\" id=\"6_glavnih_prednosti_joge\"><\/span>6 glavnih prednosti joge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje, ki se ukvarjajo z jogo, dobro vedo, zakaj jo izvajajo. Z njo je povezanih ve\u010d koristi, ki so jih potrdile tudi znanstvene raziskave. V nadaljevanju vam bomo predstavili predvsem tiste, na katere je vredno biti pozoren. Najbr\u017e boste zadovoljni, da ne vklju\u010dujejo le fizi\u010dnih, temve\u010d tudi du\u0161evne koristi.\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"1-pomaha-zvladat-stres-a-zlepsuje-mentalne-zdravie\">1. Pomaga obvladovati stres in izbolj\u0161uje du\u0161evno zdravje<\/h3>\n\n\n\n<p>V \u0161tudiji iz leta 2018 je bilo analiziranih 52 \u017eensk. V \u0161tirih tednih so trikrat na teden opravile 12 joga vaj, pri \u010demer se je <strong>raven depresije, anksioznosti in stresa pri njih ob\u010dutno zni\u017eala<\/strong>. V veliko pomo\u010d v boju proti du\u0161evnim boleznim so tudi <strong>meditacija, dihalne ali zvo\u010dne vaje<\/strong>. Raziskave so pokazale, da imajo ljudje, ki izvajajo jogo, bistveno manj napetosti, utrujenosti, jeze, stresa ali depresije. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema \u0161e posebej zanima, preberite na\u0161 \u010dlanek o tem, <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Joga lahko pomaga tudi proti izgorelosti<\/strong>. To je bila podlaga za raziskavo, ki se je osredoto\u010dila na negovalne delavce med pandemijo COVID-19. Ugotovila je, da so meditacijske dejavnosti, vklju\u010dno z jogo, <strong>pomagale znatno zmanj\u0161ati u\u010dinke izgorelosti, saj so izbolj\u0161ale interoceptivno zavedanje.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/Snimka-obrazovky-2022-02-07-o-9.20.13-1-1124x735.png\" alt=\"Prednosti joge\" class=\"wp-image-340631\" width=\"843\" height=\"551\" title=\"Prednosti joge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Snimka-obrazovky-2022-02-07-o-9.20.13-1-1124x735.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Snimka-obrazovky-2022-02-07-o-9.20.13-1-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Snimka-obrazovky-2022-02-07-o-9.20.13-1-1536x1004.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Snimka-obrazovky-2022-02-07-o-9.20.13-1-2048x1339.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"2-zvysuje-flexibilitu\">2. Izbolj\u0161a fleksibilnost<\/h3>\n\n\n\n<p>Raziskave so pokazale, da lahko tudi<strong> joga z najni\u017ejo intenzivnostjo pripomore k ve\u010dji pro\u017enosti<\/strong>. To je lahko \u0161e posebej koristno za starej\u0161e. Izguba gibljivosti in mi\u0161i\u010dne mase je naravni del staranja, ki ga je mogo\u010de ubla\u017eiti z izvajanjem joge. Pozitivni rezultati se lahko pojavijo \u017ee po <strong>10 tednih<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"3-moze-prispiet-k-rozvoju-sily\">3. Prispeva lahko k razvoju mo\u010di<\/h3>\n\n\n\n<p>Joga je zaradi svoje spro\u0161\u010dujo\u010de narave precej podcenjena s fizi\u010dnega vidika. Vendar pa vsi, ki so jo preizkusili, vedo, da ta vadba ni tako preprosta in je lahko precej naporna. Vpliv joge na razvoj mo\u010di je bil predmet razli\u010dnih raziskav. Ena od njih je pokazala, da lahko <strong>joga hatha izbolj\u0161a ne le gibljivost, temve\u010d tudi mi\u0161i\u010dno mo\u010d<\/strong>. Pozitivne spremembe so opazili pri vseh udele\u017eencih razli\u010dnih starostnih skupin. Vendar je tudi tu pomembno omeniti, da je ta korist odvisna predvsem od tega, katero vrsto joge izvajate. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-750x1124.jpeg\" alt=\"Lahko prispeva k razvoju mo\u010di\" class=\"wp-image-340646\" title=\"Lahko prispeva k razvoju mo\u010di\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2480_Facetune_22-03-2021-19-25-25-1-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"4-zlepsuje-balans\">4. Izbolj\u0161a ravnovesje<\/h3>\n\n\n\n<p>Prav tako je kar zahtevno obvladati posamezne polo\u017eaje joge, tako imenovane asane. Ti ne zahtevajo le mo\u010di, ampak tudi gibljivost in ravnote\u017eje. Zato je lahko joga koristen na\u010din za <strong>izbolj\u0161anje telesnega ravnote\u017eja ne le za obi\u010dajne ljudi, temve\u010d tudi za \u0161portnike<\/strong>. Glede na \u0161tudije je pozitiven u\u010dinek viden tudi pri starej\u0161ih. Zaradi njihove starosti imajo lahko padci zelo neprijetne posledice. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"5-ma-pozitivny-vplyv-na-spanok\">5. Pozitivno vpliva na spanje<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da je izvajanje joge lahko koristno tudi z vidika <strong>pozitivnega vpliva na spanje<\/strong>. To je posledica njenega blagodejnega u\u010dinka na telo, \u010di\u0161\u010denja glave in spro\u0161\u010denosti. Slednje je deloma povezano s samo telesno dejavnostjo, ki jo joga zdru\u017euje z umirjanjem misli in odpravljanjem stresa. Raziskave o jogi nidra so v zvezi s tem dale najzanimivej\u0161e rezultate. Pokazalo se je, da lahko joga pomaga pri <strong>zdravljenju bolnikov s kroni\u010dno nespe\u010dnostjo<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spanjem, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite preproste nasvete za bolj\u0161i spanec<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\" id=\"6-podporuje-chudnutie-a-udrzanie-hmotnosti\">6. Spodbuja huj\u0161anje in ohranjanje telesne te\u017ee<\/h3>\n\n\n\n<p>Joga u\u010di potrpe\u017eljivosti in sposobnosti upo\u010dasnitve ali skrbi zase. Te lastnosti ljudje pogosto prenesejo na druga podro\u010dja \u017eivljenja. Odnos do hrane ni izjema. Tisti, ki se ukvarjajo z jogo, pogosto upo\u0161tevajo<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"na\u010delo \u010duje\u010dega prehranjevanja. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u010delo \u010duje\u010dega prehranjevanja<\/strong>.<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To je lahko dober na\u010din, kako izgubiti ali ohraniti te\u017eo. S \u010duje\u010dim prehranjevanjem lahko bolje prepoznate, kdaj ste zares la\u010dni in kdaj ste pojedli dovolj. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obi\u010dajno to pomeni manj\u0161e porcije in po\u010dasnej\u0161i tempo. Posledi\u010dno boste z jogo porabili manj energije in pokurili ve\u010d kalorij, kar vam lahko pomaga u\u010dinkovito izgubiti ali nadzorovati telesno te\u017eo. To potrjujejo raziskave, ki ka\u017eejo, da imajo ljudje, ki izvajajo jogo, <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-itm-kalkulator-in-ali-je-sploh-zanesljiv\/\" target=\"_blank\" aria-label=\"ni\u017eji indeks telesne mase (ITM) (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ni\u017eji indeks telesne mase (ITM)<\/a><\/strong> in da je mnogim s prekomerno te\u017eo z jogo uspelo shuj\u0161ati. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas ta tema \u0161e bolj zanima, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako in kdaj jesti zdravo, da bi shuj\u0161ali brez diete<\/a><\/strong>. Pri izra\u010dunu indeksa telesne mase vam lahko pomaga tudi na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/calculator-imc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spletni ITM kalkulator<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"pre-koho-je-joga-urcena-bat-sa-jej-nemusia-ani-pani\"><span class=\"ez-toc-section\" id=\"Komu_je_namenjena_joga_Tudi_moski_jo_lahko_cenijo\"><\/span>Komu je namenjena joga? Tudi mo\u0161ki jo lahko cenijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V zgoraj omenjenih prednostih joge lahko u\u017eiva prakti\u010dno vsak, ki se \u017eeli lotiti te dejavnosti.&nbsp;<strong>Vendar obstaja ve\u010d kot 50 vrst joge<\/strong>, zato je treba izbrati tisto, ki vam bo ustrezala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"joga-a-tehotne-zeny\">Joga in nose\u010dnice<\/h3>\n\n\n\n<p>Tudi nose\u010dnice lahko izvajajo jogo, ki jim lahko <strong>pomaga, da se psihi\u010dno pripravijo na porod<\/strong>. Pred tem pa se ne pozabite posvetovati s svojim zdravnikom, ki vam bo pomagal izbrati pravo vrsto vaje za vas. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"joga-a-seniori\">Joga in starostniki<\/h3>\n\n\n\n<p>Joga je lahko zelo koristna dejavnost tudi za starej\u0161e. Ne glede na to, koliko ste stari, je ta vadba <strong>odli\u010dna za va\u0161 um, telo in duha<\/strong>. Toda pozorni morate biti na svojo hrbtenico, ki verjetno ni ve\u010d tako pro\u017ena kot neko\u010d. <strong>Vendar lahko redna joga v starosti okrepi hrbtenico in pripomore k ve\u010dji pro\u017enosti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span>\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/pexels-marcus-aurelius-6787440-1-1124x749.jpg\" alt=\"Joga in starostniki\" class=\"wp-image-340661\" width=\"843\" height=\"562\" title=\"Joga in starostniki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-marcus-aurelius-6787440-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-marcus-aurelius-6787440-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-marcus-aurelius-6787440-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-marcus-aurelius-6787440-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"joga-a-deti\">Joga in otroci<\/h3>\n\n\n\n<p><strong>Pri otrocih lahko joga izbolj\u0161a telesno in du\u0161evno zdravje<\/strong>. Vse ve\u010d raziskav je pokazalo, da jim lahko ta dejavnost pomaga izbolj\u0161ati koncentracijo in spomin ter zmanj\u0161ati raven stresa in depresije. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"joga-a-muzi\">Joga in mo\u0161ki<\/h3>\n\n\n\n<p>Na splo\u0161no se zdi, da je joga dejavnost predvsem za \u017eenske. Vendar je to le napa\u010dno prepri\u010danje in eden od pogostih stereotipov na\u0161e dru\u017ebe. Joga je lahko zelo koristna tudi za mo\u0161ke. Tako lahko na primer<strong> izbolj\u0161a njihovo spolno zmogljivost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Joga pomaga zmanj\u0161ati stres, ki je pogosto povezan z zmanj\u0161anim libidom. Pove\u010da tudi pro\u017enost, kar lahko vpliva tudi na &#8220;posteljno rutino&#8221;. To vpra\u0161anje je bilo na primer obravnavano v \u0161tudiji 65 mo\u0161kih, starih od 24 do 60 let. Po 12 tednih joge so poro\u010dali o <strong>pozitivnem u\u010dinku na kakovost spolnega \u017eivljenja, vklju\u010dno z bolj\u0161o erekcijo<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"joga-a-pary\">Joga in pari<\/h3>\n\n\n\n<p>Posebno poglavje je t. i. joga za pare, ki je odli\u010den na\u010din, kako <strong>izkoristiti meditacijo in telesno vadbo, medtem ko ste s svojim partnerjem<\/strong>. Svojega partnerja lahko bolje spoznate, razvijete medsebojno zaupanje ter se nau\u010dite novih vaj. Joga lahko zelo hitro postane vajin skupni hobi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/pexels-cottonbro-4327162-1124x749.jpg\" alt=\"Joga in pari\" class=\"wp-image-340058\" width=\"843\" height=\"562\" title=\"Joga in pari\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-cottonbro-4327162-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-cottonbro-4327162-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-cottonbro-4327162-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/pexels-cottonbro-4327162-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"ako-zacat-s-jogou\"><span class=\"ez-toc-section\" id=\"Kako_zaceti_z_jogo\"><\/span>Kako za\u010deti z jogo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes lahko u\u010dno ure joge zlahka najdete na spletu ali v lokalnih telovadnicah. \u010ce \u017eelite za\u010deti, je pomembno, da izberete vrsto, ki vam bo v\u0161e\u010d in ki bo izpolnila va\u0161a pri\u010dakovanja. <strong>Ve\u010dina te\u010dajev joge traja od 45 do 90 minut<\/strong>, odvisno od stopnje zahtevnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obi\u010dajno se u\u010dne ure za\u010dnejo z <strong>vajo globokega dihanja, ki ji sledi kratka meditacija, ali pa s teko\u010dim prehodom v fizi\u010dno manj zapletene polo\u017eaje, osredoto\u010dene na globoke vdihe in izdihe<\/strong>. \u010ce vas skrbi va\u0161a prva ura joge, pridite prej in se najprej pogovorite z u\u010diteljem. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/02\/iStock-944619806-1124x749.jpg\" alt=\"Kako za\u010deti z jogo?\" class=\"wp-image-340073\" width=\"843\" height=\"562\" title=\"Kako za\u010deti z jogo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-944619806-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-944619806-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-944619806.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Odli\u010dna lastnost joge je, da jo lahko izvajate <strong>kadar koli in kjer koli<\/strong>. Na za\u010detku lahko vadite le doma. Vadbene videje lahko najdete na razli\u010dnih YouTube kanalih, ki ponujajo brezpla\u010dne videoposnetke. Priporo\u010damo vam <a href=\"https:\/\/www.youtube.com\/user\/yogawithadriene\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Joga with Adriene<\/a> ali <a href=\"https:\/\/www.youtube.com\/c\/bohobeautiful\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Boho Beautiful Yoga<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga prednost je, da <strong>za samo vadbo ne potrebujete posebnih pripomo\u010dkov<\/strong>. Vse, kar potrebujete, je udobna <strong><a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podloga za jogo<\/a><\/strong>, ki bo zaradi svoje nedrse\u010de povr\u0161ine poskrbela za va\u0161 \u010dvrst polo\u017eaj. To bi moralo biti za vas kot za\u010detnika dovolj. Naprednej\u0161i &#8220;jogisti&#8221; obi\u010dajno nosijo tudi kakovostna <strong><a href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portna obla\u010dila<\/a><\/strong>, ki omogo\u010dajo svobodo gibanja in dobro odvajajo znoj. Za sprostitev telesa lahko poskusite uporabiti tudi <strong><a href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ene valje<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zaver\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot lahko vidite, ima izvajanje joge veliko zanimivih koristi. Njena glavna prednost je, da <strong>podpira tako telesno kot du\u0161evno zdravje<\/strong>. Druga prednost je, da lahko izbirate med \u0161tevilnimi vrstami joge in najdete tisto, ki vam ustreza. Prav tako ne potrebujete nobene posebne opreme in lahko za\u010dnete vaditi v udobju svojega doma. Ni\u010d vas ne ovira, da ne bi \u017ee jutri za\u010deli s kratko joga vajo, ki vas bo usmerila na pravo pot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kaj je joga, kak\u0161ne koristi prina\u0161a in komu je namenjena? Na vsa ta vpra\u0161anja vam bo odgovoril na\u0161 \u010dlanek, posve\u010den tej priljubljeni aktivnosti za telo in duha.<\/p>\n","protected":false},"author":120,"featured_media":340711,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6363,6459,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-345125","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hrbet","9":"tag-vadba-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Joga: Klju\u010d do telesnega in du\u0161evnega ravnovesja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je joga, kak\u0161ne koristi prina\u0161a in komu je namenjena? 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