{"id":474360,"date":"2023-05-24T10:00:00","date_gmt":"2023-05-24T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474360"},"modified":"2023-05-25T14:41:12","modified_gmt":"2023-05-25T12:41:12","slug":"9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/","title":{"rendered":"9 typov jogy a ich pr\u00ednos pre fyzick\u00e9 a du\u0161evn\u00e9 zdravie"},"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.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/#Existuje_vobec_najlepsi_druh_jogy\" title=\"Existuje v\u00f4bec najlep\u0161\u00ed druh jogy?\">Existuje v\u00f4bec najlep\u0161\u00ed druh jogy?<\/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.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/#9_druhov_jogy_z_ktorych_si_vyberiete_ten_pravy\" title=\"9 druhov jogy, z ktor\u00fdch si vyberiete ten prav\u00fd\">9 druhov jogy, z ktor\u00fdch si vyberiete ten prav\u00fd<\/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.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/#Inspirovat_sa_mozete_aj_nasimi_cvikmi_pre_zdravy_chrbat_vo_videu\" title=\"In\u0161pirova\u0165 sa m\u00f4\u017eete aj na\u0161imi cvikmi pre zdrav\u00fd chrb\u00e1t vo videu:\">In\u0161pirova\u0165 sa m\u00f4\u017eete aj na\u0161imi cvikmi pre zdrav\u00fd chrb\u00e1t vo videu:<\/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.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Joga je fenom\u00e9n,<\/strong><\/a> ktor\u00fd naber\u00e1 st\u00e1le na v\u00e4\u010d\u0161ej popularite. T\u00e1to aktivita je ob\u013e\u00faben\u00e1 najm\u00e4 preto, \u017ee kombinuje nielen <strong>fyzick\u00e9, ale aj psychick\u00e9 benefity.<\/strong> V prvom pr\u00edpade m\u00f4\u017ee pravideln\u00e9 cvi\u010denie jogy zv\u00fd\u0161i\u0165 \u00farove\u0148 energie a vitality, ale aj zlep\u0161i\u0165 flexibilitu \u010di silu. V druhom zas dok\u00e1\u017ee prispie\u0165 k lep\u0161iemu<strong> zvl\u00e1daniu stresu, o\u010disti\u0165 myse\u013e a pom\u00f4c\u0165 k ment\u00e1lnej relax\u00e1cii.<\/strong> Ve\u013ek\u00fdm benefitom jogy je v\u0161ak tie\u017e to, \u017ee je pomerne pr\u00edstupn\u00e1 a m\u00f4\u017ee ju cvi\u010di\u0165 takmer ka\u017ed\u00fd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento fakt sa samozrejme odv\u00edja aj od toho, ak\u00fd druh jogy si vyberiete. Existuje toti\u017e ve\u013ea \u0161t\u00fdlov, ktor\u00e9 vyhovuj\u00fa r\u00f4znej \u00farovni fyzickej kond\u00edcie a individu\u00e1lnym potreb\u00e1m cvi\u010diacich. Ka\u017ed\u00fd z nich je <strong>trochu odli\u0161n\u00fd a pon\u00faka r\u00f4zne vari\u00e1cie.<\/strong> Na to, ako si vybra\u0165 jogu ide\u00e1lnu pr\u00e1ve pre v\u00e1s a \u0165a\u017ei\u0165 z jej benefitov sa pozrieme v dne\u0161nom \u010dl\u00e1nku. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><span class=\"ez-toc-section\" id=\"Existuje_vobec_najlepsi_druh_jogy\"><\/span>Existuje v\u00f4bec najlep\u0161\u00ed druh jogy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r, ne\u017e sa pust\u00edme do rozoberania jednotliv\u00fdch druhov jogy, v\u00e1m zrejme ur\u010dite napadne, \u017ee by ste si radi vybrali ten najlep\u0161\u00ed. Tu v\u00e1s ale asi sklamem, preto\u017ee<strong> \u017eiadny univerz\u00e1lne najlep\u0161\u00ed typ jogy neexistuje.<\/strong> Namiesto toho si v\u0161ak m\u00f4\u017eete vybra\u0165 \u0161t\u00fdl, ktor\u00fd <strong>vyhovuje va\u0161im potreb\u00e1m<\/strong> a to z neho rob\u00ed ten najlep\u0161\u00ed pr\u00e1ve pre v\u00e1s. \u013dudia cvi\u010diaci jogu <strong>maj\u00fa toti\u017e odli\u0161n\u00e9 ciele. <\/strong>Niekto h\u013ead\u00e1 r\u00fdchlej\u0161\u00ed rann\u00fd tr\u00e9ning, ktor\u00fd nakopne jeho de\u0148.<\/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\/2023\/05\/iStock-1455669523-1124x660.jpg\" alt=\"Cvi\u010denie jogy\" class=\"wp-image-474374\" width=\"843\" height=\"495\" title=\"Cvi\u010denie jogy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-1124x660.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-400x235.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523.jpg 1336w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>In\u00fd zas miluje jogu preto, \u017ee v\u010faka nej n\u00e1jde pomal\u00e9 relaxa\u010dn\u00e9 cvi\u010denie ide\u00e1lne ako pr\u00edprava na sp\u00e1nok. Okrem toho s\u00fa \u013eudia, ktor\u00ed cvi\u010dia jogu s cie\u013eom schudn\u00fa\u0165 alebo len tak zrelaxova\u0165 svoju myse\u013e po\u010das d\u0148a. Aj t\u00e1to univerz\u00e1lnos\u0165 spolu s dostupnos\u0165ou pre ka\u017ed\u00e9ho robia z jogy ve\u013emi popul\u00e1rnu aktivitu. Jednotliv\u00e9 druhy a \u0161t\u00fdly m\u00f4\u017eete dokonca <strong>strieda\u0165 pod\u013ea va\u0161ej n\u00e1lady. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/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\"><span class=\"ez-toc-section\" id=\"9_druhov_jogy_z_ktorych_si_vyberiete_ten_pravy\"><\/span>9 druhov jogy, z ktor\u00fdch si vyberiete ten prav\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etky \u0161t\u00fdly jogy sp\u00e1ja fakt, \u017ee dok\u00e1\u017eu navodi\u0165<strong> pocit \u013eahkosti a uvo\u013enenia.<\/strong> L\u00ed\u0161ia sa v\u0161ak svojim konkr\u00e9tnym zameran\u00edm. Ak napr\u00edklad tr\u00e9nujete silovo, m\u00f4\u017eete oceni\u0165 hatha jogu, ktor\u00e1 sa viac zameriava na flexibilitu a vyv\u00e1\u017ei\u0165 \u0148ou tak svoju fitness rutinu. \u013dud\u00ed, ktor\u00ed by chceli <strong>zapracova\u0165 na svojej duchovnej str\u00e1nke, <\/strong>zas dok\u00e1\u017ee o\u010dari\u0165 jivamukti joga.&nbsp;T\u00ed, ktor\u00ed si myslia, \u017ee je joga pr\u00edli\u0161 jednoduch\u00e1 a maj\u00fa u\u017e \u010do to odtr\u00e9novan\u00e9, m\u00f4\u017eu sk\u00fasi\u0165 power alebo ashtanga jogu, ktor\u00e9 im pon\u00faknu <strong>dostato\u010dn\u00fa v\u00fdzvu. <\/strong>Mo\u017enost\u00ed je v tomto smere naozaj ve\u013ea, ale sk\u00f4r, ne\u017e sa rozhodnete pre konkr\u00e9tny typ, mali by ste vysk\u00fa\u0161a\u0165 nieko\u013eko z\u00e1kladn\u00fdch. S\u00fa toti\u017e <strong>koncipovan\u00e9 tak, aby ich zvl\u00e1dli aj za\u010diato\u010dn\u00edci. <\/strong>Dobr\u00fdm pr\u00edkladom je u\u017e spom\u00ednan\u00e1 hatha joga. Viac o nej a \u010fal\u0161\u00edch typoch si povieme ni\u017e\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r ne\u017e za\u010dneme treba poveda\u0165, \u017ee v pr\u00edpade samotn\u00e9ho cvi\u010denia jogy bude pre nov\u00e1\u010dikov najlep\u0161ie, ke\u010f sa zveria do r\u00fak sk\u00fasen\u00e9ho lektora. Ten v\u00e1m vysvetl\u00ed z\u00e1klady bu\u010f samostatne, alebo na skupinov\u00fdch lekci\u00e1ch. Dok\u00e1\u017eete tak lep\u0161ie pochopi\u0165 zmysel jogy a pom\u00f4\u017ee v\u00e1m to robi\u0165 spr\u00e1vne aj jednotliv\u00e9 \u00e1sany. Niektor\u00e9 druhy jogy s\u00fa v\u0161ak pomerne jednoduch\u00e9 a m\u00f4\u017eete ich vysk\u00fa\u0161a\u0165 aj sami, napr\u00edklad pod\u013ea r\u00f4znych vide\u00ed z YouTube. Ni\u017e\u0161ie pre v\u00e1s m\u00e1me p\u00e1r tipov, ako na to.<\/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<h3 class=\"is-style-default wp-block-heading\">1. Hatha joga<\/h3>\n\n\n\n<p>Pomenovanie hatha joga sa tradi\u010dne pou\u017e\u00edva pre techniky, ktor\u00e9 sp\u00e1jaj\u00fa <strong>poz\u00edcie, tzv. \u00e1sany s d\u00fdchac\u00edmi technikami. <\/strong>Je pova\u017eovan\u00e1 za ak\u00fdsi z\u00e1klad v\u0161etk\u00fdch \u0161t\u00fdlov jogy. Z\u00e1rove\u0148 b\u00fdva ve\u013emi ob\u013e\u00faben\u00e1, preto\u017ee je vhodn\u00e1 aj pre za\u010diato\u010dn\u00edkov a jej cie\u013eom je <strong>o\u010dista tela aj du\u0161e.<\/strong> Zvy\u010dajne trv\u00e1 45 a\u017e 90 min\u00fat, v ktor\u00fdch je zahrnut\u00e9 <strong>d\u00fdchanie, \u00e1sany a medit\u00e1cia. <\/strong>Jednotliv\u00e9 poz\u00edcie sa m\u00f4\u017eu vykon\u00e1va\u0165 v stoji, sede \u010di \u013eahu. Dr\u017eia sa na nieko\u013eko n\u00e1dychov a v\u00fddychov, pri\u010dom trvaj\u00fa aj viac ako min\u00fatu. Tento typ jogy v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <strong>v\u00fdrazne zlep\u0161i\u0165 rovnov\u00e1hu a silu core, <\/strong>\u010do u \u013eud\u00ed, ktor\u00ed ju cvi\u010dili 21 dn\u00ed potvrdil aj v\u00fdskum z roku 2016. \u010eal\u0161ia \u0161t\u00fadia \u010dasopisu Journal of Nursing Research zistila, \u017ee u\u017e jedna 90-min\u00fatov\u00e1 lekcia hatha jogy bola <strong>spojen\u00e1 so zn\u00ed\u017een\u00edm stresu. <\/strong>Jej pravideln\u00e9 cvi\u010denie navy\u0161e m\u00f4\u017ee v\u00fdrazne prispie\u0165 k zn\u00ed\u017eeniu poci\u0165ovanej \u00farovne stresu. <span style=\"color:#ff6600\" class=\"tadv-color\">[4 &#8211; 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie hatha jogy?<\/h4>\n\n\n\n<p>Hatha joga je ide\u00e1lnym <strong>\u0161tartom pre za\u010diato\u010dn\u00edkov.<\/strong> Ak s \u0148ou chcete za\u010da\u0165, najlep\u0161ie bude nav\u0161t\u00edvi\u0165 lekciu s profesion\u00e1lom. V pr\u00edpade, \u017ee by ste radi svoje prv\u00e9 kroky s jogou absolvovali doma, m\u00f4\u017eete sa in\u0161pirova\u0165 na youtube alebo vyu\u017ei\u0165 nasleduj\u00face tipy:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>D\u00fdchanie: <\/strong>sna\u017ete sa d\u00fdcha\u0165 nosom alebo \u00fastami s t\u00fdm, \u017ee pri vydychovan\u00ed by ste mali s\u0165ahova\u0165 brucho smerom k br\u00e1nici. D\u00fdchanie pri hatha joge b\u00fdva r\u00fdchle, aj 2 a\u017e 3 kr\u00e1t za sekundu. Okrem toho je tie\u017e hlasn\u00e9 a v pr\u00edpade skupinovej lekcie by va\u0161e d\u00fdchanie mali po\u010du\u0165 aj \u013eudia okolo. T\u00e1to \u010das\u0165 zvy\u010dajne trv\u00e1 3 a\u017e 5 min\u00fat. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><li><strong>Medit\u00e1cia: <\/strong>po \u00favodnej \u010dasti m\u00f4\u017eete sk\u00fasi\u0165 prejs\u0165 do <a href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medit\u00e1cie<\/strong><\/a>. Za\u010dnite s pokojn\u00fdm d\u00fdchan\u00edm a s\u00fastre\u010fte sa na ka\u017ed\u00fd n\u00e1dych s v\u00fddychom. Nechajte cez v\u00e1s pr\u00fadi\u0165 tok my\u0161lienok bez toho, aby ste ich analyzovali. Ak v\u00e1m n\u00e1hodou hlava niekam unikne, je to v poriadku a pokojne sa vr\u00e1\u0165te sp\u00e4\u0165 k d\u00fdchaniu a fokusu na pr\u00edtomn\u00fd okamih. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><li><strong>Za\u010diato\u010dn\u00edcke \u00e1sany: <\/strong>\u010fal\u0161\u00edm krokom po chv\u00edli medit\u00e1cie je presun k jogov\u00fdm cvikom, teda tzv. \u00e1sanam. Ich v\u00fdber je pomerne \u0161irok\u00fd, ale na za\u010diatok odpor\u00fa\u010dam nieko\u013eko z\u00e1kladn\u00fdch, preto\u017ee zlo\u017eitej\u0161ie dok\u00e1\u017eu potr\u00e1pi\u0165. Ide\u00e1lne je vysk\u00fa\u0161a\u0165 napr\u00edklad poz\u00edciu stoli\u010dky. Za\u010d\u00edna v stoji so zdvihnut\u00fdmi rukami a pomaly prech\u00e1dza do drepu, ako keby ste si chceli sadn\u00fa\u0165 na stoli\u010dku. Ke\u010f sa v\u0161ak porozhliadnete, online n\u00e1jdete ove\u013ea viac r\u00f4znych cvikov a postojov. Vyberte si tak\u00e9, ktor\u00e9 zvl\u00e1dnete a v ka\u017edom z nich vydr\u017ete aspo\u0148 p\u00e1r n\u00e1dychov a v\u00fddychov. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li><li><strong>Harmonick\u00e9 ukon\u010denie: <\/strong>v z\u00e1vere va\u0161ej prvej hatha jogy m\u00f4\u017eete stlmi\u0165 svetl\u00e1 alebo zavrie\u0165 o\u010di a pusti\u0165 si upokojuj\u00facu piese\u0148. Dovo\u013ete v\u00e1\u0161mu telu, aby sa uvo\u013enilo a zrelaxoovalo. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li><\/ul>\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\/2023\/05\/iStock-1473419996-1124x749.jpg\" alt=\"Jogov\u00e1 poz\u00edcia stoli\u010dky\" class=\"wp-image-474390\" width=\"843\" height=\"562\" title=\"Jogov\u00e1 poz\u00edcia stoli\u010dky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Jogov\u00e1 poz\u00edcia stoli\u010dky<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Vinyasa joga<\/h3>\n\n\n\n<p>\u0160t\u00fdl vinyasa je tak trochu v kontraste s hathou. Zatia\u013e \u010do t\u00e1 sa s\u00fastre\u010fuje na striedanie \u00e1san s prest\u00e1vkami na odpo\u010dinok, vinyasa joga sp\u00e1ja poz\u00edcie tak, aby vytvorila <strong>plynul\u00fa sekvenciu bez prest\u00e1vky.<\/strong> Aj preto je v porovnan\u00ed s hathou o nie\u010do n\u00e1ro\u010dnej\u0161ia. Z\u00e1rove\u0148 je dostato\u010dne flexibiln\u00e1 a obsahuje r\u00f4zne \u00e1sany v rozli\u010dnom porad\u00ed. Vinyasa joga z\u00e1rove\u0148 synchronizuje ka\u017ed\u00fd pohyb s n\u00e1dychom.&nbsp;Samotn\u00e9 d\u00fdchanie m\u00e1 prednos\u0165 a p\u00f4sob\u00ed ako hlavn\u00e1 kotva pri ka\u017edom pohybe. Na benefity vinyasa jogy sa pozrelo aj nieko\u013eko v\u00fdskumov. \u0160t\u00fadia z roku 2021 sk\u00famala 30 jog\u00ednov po\u010das troch mesiacov. Zistila, \u017ee vinyasa joga <strong>m\u00f4\u017ee ma\u0165 prospe\u0161n\u00fd vplyv na hladinu krvn\u00e9ho cukru aj cholesterolu. <\/strong>\u010eal\u0161ia \u0161t\u00fadia zas uv\u00e1dza, \u017ee vinyasa joga<strong> pom\u00e1ha s relax\u00e1ciou a zlep\u0161uje schopnos\u0165 zvl\u00e1da\u0165 stres.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie vinyasa jogy?<\/h4>\n\n\n\n<p>Typick\u00e1 lekcia vinyasa jogy zah\u0155\u0148a <strong>r\u00f4zne \u00e1sany v stoji, sede a \u013eahu na chrbte \u010di na bruchu. <\/strong>Po\u010das skupinov\u00e9ho cvi\u010denia m\u00f4\u017eete po\u010du\u0165 lektora, ako hovor\u00ed slovo vinyasa, ktor\u00e9 v\u00e1s vyz\u00fdva k tomu, aby ste vykonali pozdrav slnku. Zauj\u00edmavos\u0165ou je, \u017ee lekcia vinyasa nem\u00e1 presne stanoven\u00fa d\u013a\u017eku cvi\u010denia. Preto m\u00f4\u017eete n\u00e1js\u0165 aj \u00faplne kr\u00e1tke lekcie s d\u013a\u017ekou 30 min\u00fat. Vo v\u0161eobecnosti je v\u0161ak <strong>priemern\u00fd \u010das cvi\u010denia niekde medzi 45 a 60 min\u00fat.<\/strong> Na samotn\u00e9 cvi\u010denie je dobr\u00e9 zobra\u0165 si kvalitn\u00e9 <a href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161portov\u00e9 oble\u010denie,<\/strong><\/a> ktor\u00e9 d\u00fdcha. Ak ste si pozreli, ako vinyasa joga vyzer\u00e1, nie ste v joge \u00fapln\u00fdm nov\u00e1\u010dikom a chyst\u00e1te sa na skupinov\u00fa lekciu, r\u00e1tajte aj s t\u00fdm, \u017ee niektor\u00e9 \u00e1sany pre v\u00e1s m\u00f4\u017eu by\u0165 nov\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e4\u010d\u0161inou sa v\u0161ak po\u010das cvi\u010denia pou\u017e\u00edva z\u00e1klad. Pr\u00edkladom jednej zo z\u00e1kladn\u00fdch p\u00f3z je <strong>natiahnutie ma\u010dacej hlavy <\/strong>(cat-cow stretch). Rob\u00ed sa tak, \u017ee chrbtica je pri n\u00e1dychu vyklenut\u00e1 a pri v\u00fddychu zaoblen\u00e1. Z nej m\u00f4\u017eete potom prejs\u0165 plynulo bez prest\u00e1vky do \u010fal\u0161ej \u00e1sany. Berte v\u0161ak na vedomie, \u017ee ka\u017ed\u00fd pohyb v s\u00e9rii je sa riadi n\u00e1dychom alebo v\u00fddychom.&nbsp;Ak ste vinyasu e\u0161te nikdy nerobili, sk\u00fasi\u0165 m\u00f4\u017eete \u00e1sanu kobry (cobra pose). Pre pevn\u00fd postoj vyu\u017eite <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podlo\u017eku na jogu<\/strong><\/a>. Nad\u00fdchnite sa a \u013eahnite si do n\u00edzkej hadej polohy. Neh\u00fdbte rukami a ke\u010f spust\u00edte boky k zemi, sna\u017ete sa zdvihn\u00fa\u0165 hrudn\u00edk smerom dopredu. Pok\u00faste sa o to, aby zdvih hrudn\u00edka vych\u00e1dzal zo sily va\u0161ich chrbtov\u00fdch svalov, nie z tlaku va\u0161ich r\u00fak. V t\u00fdch sa sna\u017ete dr\u017ea\u0165 minim\u00e1lnu alebo ide\u00e1lne \u017eiadnu v\u00e1hu. <span style=\"color:#ff6600\" class=\"tadv-color\">[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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg\" alt=\"Jogov\u00e1 poz\u00edcia kobry\" class=\"wp-image-474394\" width=\"843\" height=\"562\" title=\"Jogov\u00e1 poz\u00edcia kobry\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Jogov\u00e1 poz\u00edcia kobry<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Ashtanga joga<\/h3>\n\n\n\n<p>Podobne ako vinyasa joga, aj ashtanga zah\u0155\u0148a poz\u00edcie, ktor\u00e9 prech\u00e1dzaj\u00fa jedna do druhej. Ashtanga v\u0161ak vynik\u00e1 v tom, \u017ee<strong> po\u010das cvi\u010denia vykon\u00e1vate v\u017edy tie ist\u00e9 \u00e1sany v rovnakom porad\u00ed, s rovnak\u00fdm po\u010dtom n\u00e1dychov a v\u00fddychov.<\/strong> Jej n\u00e1zov je spojen\u00edm slovo ashta (\u010d\u00edslo osem) a anga (\u010das\u0165 tela). Osmi\u010dka tu nie je n\u00e1hodn\u00e1 a ozna\u010duje holistick\u00fd syst\u00e9m zlo\u017een\u00fd z \u00f4smich \u010dast\u00ed. Patria medzi ne:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>yama (mor\u00e1lny k\u00f3dex)&nbsp;<\/li><li>niyama (<a href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sebadiscipl\u00edna<\/a>)<\/li><li>asana (postoj, resp. jogov\u00e9 cviky)&nbsp;<\/li><li>pranayama (kontrolovan\u00e9 d\u00fdchanie)<\/li><li>pratyahara (odtrhnutie mysle od ru\u0161iv\u00fdch vplyvov),&nbsp;<\/li><li>dharana (koncentr\u00e1cia)<\/li><li>dhyana (medit\u00e1cia)<\/li><li>samadhi (jednota so sam\u00fdm sebou)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel\u00e9 cvi\u010denie trv\u00e1 zhruba 90 min\u00fat s t\u00fdm, \u017ee ka\u017ed\u00fd pohyb sa riadi kontrolovan\u00fdm d\u00fdchan\u00edm. Ashtanga joga je ve\u013emi dynamick\u00e1 a \u010dasto sa pova\u017euje za atletick\u00fa formu vy\u0161\u0161ie popisovanej hatha jogy. Aj ke\u010f ide v podstate hlavne o fyzick\u00e9 cvi\u010denie, podporuje aj du\u0161evn\u00fd pokoj. Z jej v\u00fdhod pod\u013ea \u0161t\u00fadie z roku 2017 m\u00f4\u017eete \u0165a\u017ei\u0165 u\u017e po deviatich t\u00fd\u017ed\u0148och cvi\u010denia,&nbsp; kedy sa st\u00e1va<strong> prospe\u0161nou pre du\u0161evn\u00e9 zdravie u det\u00ed aj dospel\u00fdch.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12 &#8211; 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie ashtanga jogy?<\/h4>\n\n\n\n<p>Ka\u017ed\u00e1 hodina ashtanga jogy pozost\u00e1va zo sekvencie p\u00f3z, ktor\u00e9 sa <strong>cvi\u010dia v rovnakom porad\u00ed.<\/strong> Samotn\u00e1 lekcia m\u00e1 zvy\u010dajne <strong>90 min\u00fat <\/strong>a v\u017edy za\u010d\u00edna desiatimi pozdravmi slnku. Tie sl\u00fa\u017eia ako tak\u00e1 rozcvi\u010dka, aby sa va\u0161e telo rozh\u00fdbalo a zahrialo. Okrem toho by ste sa mali pripravi\u0165 na to, \u017ee sa po\u010das lekcie zapot\u00edte. Preto sa odpor\u00fa\u010da, \u017ee by ste sa pred \u0148ou mali dostato\u010dne hydratova\u0165. Naopak <strong>pi\u0165 by ste u\u017e nemali po\u010das samotnej lekcie, <\/strong>preto\u017ee to pod\u013ea filozofie ashtangy uhas\u00ed v\u00e1\u0161 vn\u00fatorn\u00fd ohe\u0148. Po\u010das cvi\u010denia m\u00f4\u017eete o\u010dak\u00e1va\u0165 aj to, \u017ee <strong>sa v\u00e1s in\u0161truktor dotkne. <\/strong>Ashtanga sa toti\u017e viac ne\u017e na te\u00f3riu spolieha na praktick\u00e9 uk\u00e1\u017eky a asistenciu lektora. M\u00f4\u017ee v\u00e1m <strong>pom\u00f4c\u0165 tla\u010di\u0165, \u0165aha\u0165 alebo oh\u00fdba\u0165 va\u0161e telo<\/strong> do po\u017eadovanej poz\u00edcie. Nemus\u00edte sa v\u0161ak b\u00e1\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to pomoc je tu preto, aby ste sa po\u010das cvi\u010denia c\u00edtili dobre. Ak si v\u0161ak ne\u017eel\u00e1te fyzick\u00fd dotyk, m\u00f4\u017eete pred lekciou in\u0161truktora zdvorilo po\u017eiada\u0165, aby v\u00e1m poz\u00edcie vysvet\u013eoval verb\u00e1lne, nie fyzicky. Samotn\u00e1 lekcia zah\u0155\u0148a \u0161es\u0165 r\u00f4znych s\u00e9ri\u00ed, vr\u00e1tane prim\u00e1rnych, stredne pokro\u010dil\u00fdch a pokro\u010dil\u00fdch. Tie s\u00fa zoraden\u00e9 pod\u013ea stup\u0148a ob\u0165a\u017enosti. V pr\u00edpade za\u010diato\u010dn\u00edkov odpor\u00fa\u010dam zvoli\u0165 prim\u00e1rnu s\u00e9riu, ktor\u00e1 <strong>pozost\u00e1va z \u00e1san zn\u00e1mych z vinyasa jogy. <\/strong>Rozdiel je v tom, \u017ee sa <strong>robia vo vopred nastavenom porad\u00ed, ktor\u00e9 sa nemen\u00ed.<\/strong> Pri cvi\u010den\u00ed by ste sa mali necha\u0165 vies\u0165 svojim dychom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred ka\u017edou \u00e1sanou prich\u00e1dza n\u00e1dych, ktor\u00fd v\u00e1s priv\u00e1dza do jednotliv\u00fdch postojov. Pr\u00e1ve d\u00fdchanie sa st\u00e1va prv\u00fdm bodom pozornosti predt\u00fdm, ne\u017e sa pust\u00edte do \u010fal\u0161ej \u00e1sany. S v\u00fdberom \u00e1san si v\u0161ak na za\u010diatku nerobte ve\u013ek\u00e9 starosti. Mnoho sk\u00fasen\u00fdch jog\u00ednov odpor\u00fa\u010da, aby ste ashtanga jogu za\u010dali robi\u0165 od \u00fapln\u00fdch z\u00e1kladov, ktor\u00e9 tvoria pozdravy slnku. To v\u00e1m pre za\u010diatok bude \u00faplne sta\u010di\u0165. Samotn\u00fdch pozdravov slnka je 108 a sk\u00fasen\u00ed jog\u00edni ich cvi\u010dia aj v \u0161iestich opakovaniach. Za\u010diato\u010dn\u00edkom sa v\u0161ak odpor\u00fa\u010da, aby sk\u00fasili prv\u00fdch 12 a postupne ich nieko\u013ekokr\u00e1t zopakovali. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/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\/2023\/05\/iStock-802581672-1124x749.jpg\" alt=\"Ashtanga joga\" class=\"wp-image-474410\" width=\"843\" height=\"562\" title=\"Ashtanga joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Kundalini joga<\/h3>\n\n\n\n<p>N\u00e1zov \u201eKundalini\u201c poch\u00e1dza zo sanskrtsk\u00e9ho slova \u201ekundal\u201c vo v\u00fdzname \u201ekruhov\u00fd\u201c a odkazuje aj na skr\u00faten\u00e9ho hada. Aj samotn\u00e1 energia v tejto joge m\u00e1 by\u0165 ako ten skr\u00faten\u00fd had. Vo v\u00fdchodn\u00fdch n\u00e1bo\u017eenstv\u00e1ch sa toti\u017e verilo, \u017ee<strong> bo\u017esk\u00e1 energia sa tvor\u00ed v spodnej \u010dasti chrbtice<\/strong> a podobne, ako sa s \u0148ou rozv\u00edja had, aj kundalini joga pracuje na rozv\u00edjan\u00ed energie v n\u00e1s. Pod\u013ea svojej filozofie to rob\u00ed pomocou <strong>siedmich \u010dakier, v\u010faka ktor\u00fdm energia prech\u00e1dza zo spodnej \u010dasti chrbtice cez na\u0161e telo a vych\u00e1dza temenom hlavy. <\/strong><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>Hlavnou my\u0161lienkou kundalini jogy je zv\u00fd\u0161i\u0165 sebavedomie cvi\u010diacich odblokovan\u00edm \u010dakier a st\u00ed\u0161en\u00edm mysle, aby cez n\u00e1s mohla vo\u013ene pr\u00fadi\u0165 \u017eivotn\u00e1 energia. Pravideln\u00e9 cvi\u010denie tohto druhu jogy m\u00f4\u017ee pod\u013ea \u0161t\u00fadie od indick\u00fdch autorov <strong>zv\u00fd\u0161i\u0165 produkciu seroton\u00ednu v na\u0161om mozgu a prispie\u0165 tak k pocitu \u0161\u0165astia. <\/strong>\u010eal\u0161\u00ed v\u00fdskum zas hovor\u00ed o tom, \u017ee Kundalini joga dok\u00e1\u017ee <strong>prispie\u0165 k zlep\u0161eniu kognit\u00edvnych funkci\u00ed, <\/strong>najm\u00e4 pam\u00e4te. <span style=\"color:#ff6600\" class=\"tadv-color\">[16 &#8211; 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie kundalini jogy?<\/h4>\n\n\n\n<p>Klasick\u00e1 lekcia kundalini jogy je zlo\u017een\u00e1 z troch \u010dast\u00ed. Prvou je spev, po ktorom nasleduje kr\u00e1tky warm-up pre v\u00e1\u0161 chrb\u00e1t. \u00davod strieda samotn\u00e9 cvi\u010denie v podobe kriyi\u00ed, teda sekvenci\u00ed poz\u00edci\u00ed prepojen\u00fdch s d\u00fdchan\u00edm. Cel\u00e9 cvi\u010denie kon\u010d\u00ed z\u00e1vere\u010dnou medit\u00e1ciou, pr\u00edpadne pies\u0148ou. Ka\u017ed\u00e1 kriya, ktor\u00e1 ozna\u010duje sanskrt pre akciu je spojen\u00edm <strong>fyzickej p\u00f3zy s d\u00fdchan\u00edm alebo medit\u00e1ciou. <\/strong>Na za\u010diatku si ur\u010dite vyberte niektor\u00fa zo z\u00e1kladn\u00fdch p\u00f3z, ako vy\u0161\u0161ie spom\u00ednan\u00e1 kobra. Dobrou vo\u013ebou bude aj \u00e1sana bojovn\u00edka, ktor\u00e1 primerane potr\u00e1pi va\u0161e nohy a zadok. <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<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\/2023\/05\/iStock-636607966-1124x749.jpg\" alt=\"Jogov\u00e1 poz\u00edcia bojovn\u00edk\" class=\"wp-image-474427\" width=\"843\" height=\"562\" title=\"Jogov\u00e1 poz\u00edcia bojovn\u00edk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Jogov\u00e1 poz\u00edcia bojovn\u00edk<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Bikram joga<\/h3>\n\n\n\n<p>Bikram joga vznikla v 70. rokoch 20. storo\u010dia a stoj\u00ed za \u0148ou indicko-americk\u00fd guru Bikram Choudhury. Cie\u013eom tejto met\u00f3dy je <strong>pov\u00fd\u0161i\u0165 v\u00fdhody tradi\u010dnej jogy pomocou tepla, ktor\u00e9 pom\u00e1ha svalom \u013eah\u0161ie sa natiahnu\u0165.<\/strong> Teplo po\u010das bikram jogy m\u00e1 tie\u017e pod\u013ea jej tvorcu pom\u00e1ha\u0165 s vyplavovan\u00edm tox\u00ednov a pri chudnut\u00ed. Mnoh\u00ed si tento \u0161t\u00fdl \u013eahko zamie\u0148aj\u00fa s hot jogou. Rozdiel je v\u0161ak v tom, \u017ee bikram joga sa cvi\u010d\u00ed <strong>prostredn\u00edctvom sekvencie 26 \u00e1san. <\/strong>Tie sa cvi\u010dia vo <strong>vyhriatej miestnosti na 42 \u00b0C<\/strong> a opakuj\u00fa sa a\u017e do konca lekcie, ktor\u00e1<strong> zvy\u010dajne trv\u00e1 cca 90 min\u00fat.<\/strong> Cel\u00e1 sekvencia je navrhnut\u00e1 tak, aby okrem be\u017en\u00fdch v\u00fdhod jogy <strong>pona\u0165ahovala cel\u00e9 telo. <\/strong>V\u00fdhodou tohto \u0161t\u00fdlu je, \u017ee v\u017edy vyu\u017e\u00edva rovnak\u00e9 \u00e1sany v rovnakom porad\u00ed, tak\u017ee si ich \u013eah\u0161ie zapam\u00e4t\u00e1te. \u010eal\u0161ia v\u00fdhoda vych\u00e1dza napr\u00edkad zo \u0161t\u00fadie NIH, pod\u013ea ktorej bikram joga zlep\u0161uje silu dolnej \u010dasti tela aj rozsah pohybu. <span style=\"color:#ff6600\" class=\"tadv-color\">[18 &#8211; 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie bikram jogy?<\/h4>\n\n\n\n<p>Zatia\u013e \u010do s vy\u0161\u0161ie spom\u00ednan\u00fdmi druhmi jogy m\u00f4\u017eete za\u010da\u0165 aj doma, bikram je v\u00fdnimkou. Cvi\u010denie si toti\u017e vy\u017eaduje<strong> miestnos\u0165 s ur\u010ditou teplotou a vlhkos\u0165ou, zvy\u010dajne spom\u00ednan\u00fdch 42 stup\u0148ov.<\/strong> Preto naj\u010dastej\u0161ie prebieha v \u0161peci\u00e1lne upravenom \u0161t\u00fadiu. Ak v\u00e1s tento \u0161t\u00fdl zaujal, va\u0161e prv\u00e9 kroky by mali vies\u0165 k tomu, aby ste si na\u0161li lekcie bikram jogy vo va\u0161om okol\u00ed. Nako\u013eko ide o ve\u013emi ob\u013e\u00faben\u00e9 cvi\u010denie, zrejme to nebude a\u017e tak\u00e9 \u0165a\u017ek\u00e9, ako by sa mohlo zda\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ou v\u00fdhodou je, \u017ee <strong>bikram zah\u0155\u0148a presn\u00fd zoznam 26 p\u00f3z, ktor\u00e9 si m\u00f4\u017eete pozrie\u0165 e\u0161te pred samotn\u00fdm cvi\u010den\u00edm,<\/strong> aby ste vedeli, do \u010doho idete. V zozname n\u00e1jdete napr\u00edklad Ardha Chandrasana (Half Moon Pose), Dandayamana Dhanurasana (Standing Bow Drawing Pose) \u010di Garudasana (Eagle Pose). Jednotliv\u00e9 \u00e1sany si preto m\u00f4\u017eete nacvi\u010di\u0165 aj doma s t\u00fdm, \u017ee na skupinovej lekcii sa k nim prid\u00e1 vhodn\u00e1 teplota a vlhkos\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/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\/2023\/05\/iStock-1076946974-1124x749.jpg\" alt=\"Bikram joga\" class=\"wp-image-474445\" width=\"843\" height=\"562\" title=\"Bikram joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Iyengar joga<\/h3>\n\n\n\n<p>P\u00f4vod Iyengar jogy siaha vy\u0161e 75 rokov do minulosti. Jej autorom je indick\u00fd guru Bellur Krishnamachar Sundararaja, zn\u00e1mej\u0161\u00ed sk\u00f4r pod skratkou B.K.S. Iyengar. Ten veril, \u017ee Iyengar joga je v\u010faka svojmu \u0161t\u00fdlu nie\u010do viac ne\u017e fyzick\u00e1 discipl\u00edna. \u010casto o nej hovoril sk\u00f4r ako o umen\u00ed, vede a filozofii. Je dostupn\u00e1 pre v\u0161etky vekov\u00e9 kateg\u00f3rie a zah\u0155\u0148a presn\u00e9 na\u010dasovanie pohybov. Okrem toho <strong>vyu\u017e\u00edva rekvizity, ktor\u00e9 umo\u017e\u0148uj\u00fa dosiahnu\u0165 dokonal\u00fd postoj v ka\u017edej \u00e1sane.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj\u010dastej\u0161\u00edm rozdielom od ostatn\u00fdch \u0161t\u00fdlov je fakt, \u017ee Iyengar joga <strong>m\u00e1 celosvetov\u00fd \u0161tandardizovan\u00fd syst\u00e9m v\u00fdu\u010dby. <\/strong>Ka\u017ed\u00fd in\u0161truktor tu prech\u00e1dza pr\u00edsnym \u0161kolen\u00edm s cie\u013eom z\u00edskania ofici\u00e1lneho certifik\u00e1tu. Len potom dok\u00e1\u017ee jasne vysvet\u013eova\u0165 techniku a je zru\u010dn\u00fd pri pou\u017e\u00edvan\u00ed iyengar pom\u00f4cok. Lekcie s tak\u00fdmto in\u0161truktorom obsahuj\u00fa <strong>jedine\u010dn\u00e9 sekvencie, ktor\u00e9 navrhol on s\u00e1m a preved\u00fa \u00fa\u010dastn\u00edkov systematick\u00fdm postupom. <\/strong>\u0160tudenti iyengar jogy sa u\u010dia, ako prenikn\u00fa\u0165 za fyzick\u00e9 telo do vn\u00fatorn\u00fdch vrstiev energie, ducha a mysle, s cie\u013eom z\u00edska\u0165 pokoj, vitalitu a jasnos\u0165. Iyengar joga m\u00f4\u017ee pod\u013ea \u0161t\u00fadi\u00ed prispie\u0165 k zn\u00ed\u017eeniu \u00fanavy a krvn\u00e9ho tlaku \u010di k zlep\u0161eniu flexibility. <span style=\"color:#ff6600\" class=\"tadv-color\">[21 &#8211; 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie iyengar jogy?<\/h4>\n\n\n\n<p>Ak by ste chceli cvi\u010di\u0165 iyengar jogu doma, museli by ste si vytvori\u0165 <strong>plynul\u00fa sekvenciu s pou\u017eit\u00edm asi 200 \u00e1san a 14 d\u00fdchac\u00edch techn\u00edk. <\/strong>Pre za\u010diato\u010dn\u00edka ide prakticky o skoro nemo\u017en\u00fd proces. Preto rovnako, ako v pr\u00edpade bikram jogy aj tu odpor\u00fa\u010dam, aby ste si na\u0161li lekcie vo va\u0161om okol\u00ed s certifikovan\u00fdm in\u0161truktorom. Potom sa m\u00f4\u017eete pripravi\u0165 na to, \u017ee v\u00e1s \u010dak\u00e1 lekcia, ktor\u00e1 zah\u0155\u0148a <strong>medita\u010dn\u00fd warm-up, \u00e1sany v stoji a regenera\u010dn\u00e9 postoje na chrbte.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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\/2023\/05\/iStock-1369015345-1124x749.jpg\" alt=\"Iyengar joga\" class=\"wp-image-474464\" width=\"843\" height=\"562\" title=\"Iyengar joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Power joga<\/h3>\n\n\n\n<p>Tento \u0161t\u00fdl jogy podobne, ako jeho n\u00e1zov napoved\u00e1, prever\u00ed va\u0161u kond\u00edciu. Ide o formu vinyasa jogy v podobe <strong>r\u00fdchleho cvi\u010denia, v ktorom sa plynule pres\u00favate z jednej \u00e1sany do druhej a sp\u00e1jate d\u00fdchanie s pohybom. <\/strong>Grom je budovanie sily a flexibility pomocou \u00e1san na to ur\u010den\u00fdch. Samotn\u00fd priebeh sa v\u0161ak \u010dasto l\u00ed\u0161i a prevedenia power jogy m\u00f4\u017eu by\u0165 r\u00f4zne. Zvy\u010dajne sa t\u00e1to aktivita zameriava na celotelov\u00fd tr\u00e9ning, ktor\u00fd <strong>zvy\u0161uje srdcov\u00fa frekvenciu a pom\u00e1ha spa\u013eova\u0165 kal\u00f3rie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednotliv\u00e9 \u00e1sany sa m\u00f4\u017eu dr\u017ea\u0165 a\u017e min\u00fatu, \u010do zas prispieva k budovaniu sily. Ich poradie je v\u00e4\u010d\u0161inou r\u00f4zne a stoj\u00ed na kreativite lektora, \u010do odzrkad\u013euje aj rozli\u010dn\u00e9 podoby power jogy. Cvi\u010denie v\u0161ak m\u00e1 v\u00e4\u010d\u0161inou progres\u00edvny priebeh a za\u010d\u00edna z\u00e1kladn\u00fdmi, jednoduch\u00fdmi \u00e1sanami, ktor\u00e9 postupne striedaj\u00fa n\u00e1ro\u010dnej\u0161ie. Vzh\u013eadom na svoju povahu sa power joga sp\u00e1ja s <a href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>benefitmi kardiovaskul\u00e1rneho cvi\u010denia<\/strong><\/a><strong>.<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[26 &#8211; 28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie power jogy?<\/h4>\n\n\n\n<p>Lekcie power jogy v\u00e4\u010d\u0161inou prebiehaj\u00fa skupinovo v r\u00f4znych \u0161t\u00fadi\u00e1ch \u010di fitness centr\u00e1ch. \u010casto ich n\u00e1jdete aj pod n\u00e1zvom vinyasa joga, ke\u010f\u017ee power je jednou z jej foriem. V pr\u00edpade za\u010diato\u010dn\u00edkov sa odpor\u00fa\u010da, aby <strong>absolvovali aspo\u0148 \u00favodn\u00e9 hodiny, po ktor\u00fdch sa tejto aktivite m\u00f4\u017eu venova\u0165 aj v dom\u00e1cich podmienkach. <\/strong>Ak ste jogu e\u0161te nikdy predt\u00fdm necvi\u010dili, m\u00f4\u017ee by\u0165 ide\u00e1lne za\u010da\u0165 s hatha jogou, ktor\u00e1 je pomal\u0161ia a v pokoji v\u00e1s obozn\u00e1mi s jednotliv\u00fdmi \u00e1sanami a ich spr\u00e1vnou technikou. Medzi z\u00e1kladn\u00e9 \u00e1sany power jogy patr\u00ed napr\u00edklad chaturanga, ktor\u00e1 sa podob\u00e1 na plank. <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/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\/2023\/05\/iStock-1433312690-1124x782.jpg\" alt=\"Jogov\u00e1 poz\u00edcia chaturanga\" class=\"wp-image-474482\" width=\"843\" height=\"587\" title=\"Jogov\u00e1 poz\u00edcia chaturanga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690.jpg 1228w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Jogov\u00e1 poz\u00edcia chaturanga<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Prenatal joga<\/h3>\n\n\n\n<p>Zatia\u013e \u010do vy\u0161\u0161ie spom\u00ednan\u00e9 druhy jogy s\u00fa skvel\u00e9 pre mu\u017eov aj \u017eeny, prenatal je \u0161peci\u00e1lne navrhnut\u00e1 pre tehu\u013eky. Jej cie\u013eom je vytvori\u0165 rovnov\u00e1hu medzi ment\u00e1lnymi, emocion\u00e1lnymi, fyzick\u00fdmi a duchovn\u00fdmi rozmermi. Z\u00e1rove\u0148 <strong>pom\u00e1ha \u017een\u00e1m pripravi\u0165 sa na p\u00f4rod uvo\u013enen\u00edm tela a mysle, <\/strong>za pomoci bezpe\u010dn\u00fdch techn\u00edk a \u00e1san vhodn\u00fdch vo v\u0161etk\u00fdch \u0161t\u00e1di\u00e1ch tehotenstva.&nbsp;Po\u010das tehotenstva toti\u017e m\u00f4\u017eu ma\u0165 niektor\u00e9 \u017eeny pocit, akoby ich telo ovl\u00e1dol mimozem\u0161\u0165an. V\u00fdsledkom toho s\u00fa zmeny mimo ich kontroly, kv\u00f4li ktor\u00fdm sa \u017eeny m\u00f4\u017eu c\u00edti\u0165 bez seba. Prenatal joga je jedn\u00fdm zo sp\u00f4sobov, ako sa <strong>znovu spoji\u0165 so svojim telom a prija\u0165 jeho aktu\u00e1lny stav. <\/strong>Jej lekcie v\u00e1s navy\u0161e spoja s komunitou \u010fal\u0161\u00edch tehuliek, ktor\u00e9 zdie\u013eaj\u00fa rovnak\u00fd stav a dok\u00e1\u017eu lep\u0161ie pochopi\u0165 va\u0161e pocity. Bonusom s\u00fa nov\u00e9 kontakty a priate\u013estv\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie prenatal jogy?<\/h4>\n\n\n\n<p>Ak s jogou nem\u00e1te \u017eiadne sk\u00fasenosti, cvi\u010denie prenatal jogy rozhodne neodpor\u00fa\u010dam na vlastn\u00fa p\u00e4s\u0165. Vzh\u013eadom na va\u0161e zdravie a zdravie v\u00e1\u0161ho die\u0165a\u0165a by ste mali vyh\u013eada\u0165 <strong>profesion\u00e1lne lekcie prenatal jogy, po\u010das ktor\u00fdch budete v dobr\u00fdch a hlavne odborn\u00fdch ruk\u00e1ch. <\/strong>E\u0161te predt\u00fdm sa v\u0161ak <strong>nezabudnite poradi\u0165 so svoj\u00edm lek\u00e1rom.<\/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\/2023\/05\/iStock-542719418-1124x749.jpg\" alt=\"Prenatal joga\" class=\"wp-image-474499\" width=\"843\" height=\"562\" title=\"Prenatal joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Yin joga<\/h3>\n\n\n\n<p>Yin joga je pomal\u00fd \u0161t\u00fdl cvi\u010denia, ktor\u00e9 sa <strong>zameriava na hlbok\u00e9 spojivov\u00e9 tkaniv\u00e1, ako fascie, k\u013aby, v\u00e4zy a kosti. <\/strong>B\u00fdva meditat\u00edvnej\u0161ia a d\u00e1va v\u00e1m priestor nazrie\u0165 do svojho vn\u00fatra. Po fyzickej str\u00e1nke je pre \u0148u typick\u00e9 <strong>dlh\u0161ie dr\u017eanie \u00e1san, <\/strong>pri\u010dom niektor\u00e9 m\u00f4\u017eu trva\u0165 a\u017e 5 min\u00fat. Aj v\u010faka tomu v\u00e1m yin pom\u00e1ha natiahnu\u0165 zriedkavo pou\u017e\u00edvan\u00e9 tkaniv\u00e1. Z\u00e1rove\u0148 v\u00e1s u\u010d\u00ed, ako d\u00fdcha\u0165 a by\u0165 so svojimi my\u0161lienkami.&nbsp;Toto cvi\u010denie je zalo\u017een\u00e9 na starod\u00e1vnej \u010d\u00ednskej filozofii a taoistick\u00fdch princ\u00edpoch, ktor\u00e9 veria, \u017ee <strong>existuj\u00fa cesty energie Qi, ktor\u00e9 prech\u00e1dzaj\u00fa na\u0161im telom.<\/strong> Na\u0165ahovan\u00edm a dr\u017ean\u00edm \u00e1san pod\u013ea tejto filozofie otv\u00e1rame v\u0161etky blok\u00e1dy a uvo\u013e\u0148ujeme energiu, aby mohla vo\u013ene pr\u00fadi\u0165. Sekvencia yin jogy sa \u010dasto sp\u00e1ja s podobn\u00fdm \u00fa\u010dinkom ako akupunkt\u00fara. Medzi benefity yin jogy patr\u00ed to, \u017ee <strong>zlep\u0161uje flexibilitu, pred\u013a\u017euje fascie a zlep\u0161uje cirkul\u00e1ciu krvi. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Ako vyzer\u00e1 cvi\u010denie yin jogy?<\/h4>\n\n\n\n<p>Yin joga nevy\u017eaduje \u017eiadne \u0161peci\u00e1lne podmienky, a preto je jednoduch\u00e9 sa jej venova\u0165 kdeko\u013evek, pokojne aj doma. Mo\u017eno by v\u0161ak napriek tomu bolo ide\u00e1lne, aby ste prv\u00fd kontakt s \u0148ou absolvovali na skupinovej lekcii, kde v\u00e1m z\u00e1klady vysvetl\u00ed sk\u00fasen\u00fd in\u0161truktor. Od lekcie m\u00f4\u017eete o\u010dak\u00e1va\u0165 to, \u017ee pozost\u00e1va z dlh\u0161ie dr\u017ean\u00fdch pas\u00edvnych poz\u00edci\u00ed na podlahe. Precvi\u010duj\u00fa najm\u00e4 spodn\u00fa \u010das\u0165 tela, boky, panvu, vn\u00fatorn\u00e9 stehn\u00e1 a spodok chrbtice.&nbsp;<br>K\u013e\u00fa\u010dom k \u00faspechu po\u010das cvi\u010denia yin jogy je <strong>dr\u017ea\u0165 ka\u017ed\u00fa \u00e1sanu dlh\u0161\u00ed \u010das, priemerne 3 a\u017e 5 min\u00fat alebo dlh\u0161ie.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00e9 z poz\u00edci\u00ed s\u00fa sedav\u00e9ho charakteru a vy\u017eaduj\u00fa nakl\u00e1\u0148anie. V ka\u017edej \u00e1sane sa sna\u017ete n\u00e1js\u0165 pokoj a uvo\u013enenie. Vyhnite sa tomu, \u017ee so sebou budete vrtie\u0165 a <strong>starostlivo na\u0165ahujte svoje fascie a v\u00e4zy. <\/strong>Nie v\u0161ak tak, aby ste c\u00edtili boles\u0165. S\u00fastre\u010fte sa na svoje d\u00fdchanie, ktor\u00e9 v\u00e1m d\u00e1va oporn\u00fd bod v situ\u00e1ci\u00e1ch, ke\u010f dlh\u0161ie dr\u017e\u00edte konkr\u00e9tnu \u00e1sanu. Medzi typick\u00e9 poz\u00edcie yin jogy patr\u00ed napr\u00edklad <strong>bal\u00e1sana,<\/strong> zn\u00e1ma aj pod n\u00e1zvom \u00e1sana die\u0165a. Je pomerne jednoduch\u00e1 a za\u010diato\u010dn\u00edkom pom\u00f4\u017ee prec\u00edti\u0165 natiahnutie chrbtov\u00e9ho a sedacieho svalstva.<\/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\/2023\/05\/iStock-1328430065-1124x749.jpg\" alt=\"Jogov\u00e1 poz\u00edcia bal\u00e1sana\" class=\"wp-image-474516\" width=\"843\" height=\"562\" title=\"Jogov\u00e1 poz\u00edcia bal\u00e1sana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Jogov\u00e1 poz\u00edcia bal\u00e1sana<\/figcaption><\/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\"><span class=\"ez-toc-section\" id=\"Inspirovat_sa_mozete_aj_nasimi_cvikmi_pre_zdravy_chrbat_vo_videu\"><\/span>In\u0161pirova\u0165 sa m\u00f4\u017eete aj na\u0161imi cvikmi pre zdrav\u00fd chrb\u00e1t vo videu:<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Top joga cviky pre zdrav\u00fd chrb\u00e1t I L\u00fddia Lu\u010deni\u010dov\u00e1 I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/1V09pm9Yxbk?start=870&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ver\u00edm, \u017ee uplynul\u00e9 riadky v\u00e1m pomohli lep\u0161ie sa zorientova\u0165 vo svete r\u00f4znych druhov jogy. St\u00e1le plat\u00ed, \u017ee ten <strong>najlep\u0161\u00ed \u0161t\u00fdl neexistuje,<\/strong> a preto by ste si mali vybra\u0165 tak\u00fd, ktor\u00fd najlep\u0161ie vyhovuje pr\u00e1ve va\u0161im potreb\u00e1m. Mnoh\u00e9 zo spom\u00ednan\u00fdch druhov jogy m\u00f4\u017eete bez probl\u00e9mov cvi\u010di\u0165 aj doma, preto\u017ee nevy\u017eaduj\u00fa ni\u010d, len dobr\u00fa podlo\u017eku, znalosti konkr\u00e9tnych \u00e1san a \u0161portov\u00e9 oble\u010denie. Pri nieko\u013ek\u00fdch \u0161pecifick\u00fdch ako bikram a iyengar sa v\u0161ak <strong>odpor\u00fa\u010da vyh\u013eada\u0165 profesion\u00e1lne \u0161t\u00fadio.<\/strong> V pr\u00edpade za\u010diato\u010dn\u00edkov je to ale ide\u00e1lna mo\u017enos\u0165 bez oh\u013eadu na typ jogy. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak s jogou za\u010d\u00ednate, v\u017edy je najlep\u0161ie nav\u0161t\u00edvi\u0165 \u0161t\u00fadio a s lektorom sa dohodn\u00fa\u0165 na individu\u00e1lnych \u010di skupinov\u00fdch lekci\u00e1ch. Ide\u00e1lne je, aby ste ich absolvovali aspo\u0148 nieko\u013eko, k\u00fdm sa nez\u017eijete so z\u00e1kladmi. V pr\u00edpade, \u017ee trv\u00e1te na dom\u00e1com cvi\u010den\u00ed, ur\u010dite si vyberte nejak\u00fd online joga program, ktor\u00fd v\u00e1s prevedie z\u00e1kladom s kvalitn\u00fdmi videami. \u010co sa t\u00fdka druhu jogy, najlep\u0161\u00edm \u0161tartom bude hatha, ktor\u00e1 v\u00e1s zozn\u00e1mi so z\u00e1kladn\u00fdmi \u00e1sanami. Jedin\u00e9, \u010do k nej budete potrebova\u0165 je kvalitn\u00e1 podlo\u017eka a chu\u0165 cvi\u010di\u0165. Hne\u010f potom m\u00f4\u017eete \u0165a\u017ei\u0165 z jej benefitov na fyzick\u00e9 aj du\u0161evn\u00e9 zdravie.<\/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>Joga je fenom\u00e9n, ktor\u00fd naber\u00e1 st\u00e1le na v\u00e4\u010d\u0161ej popularite. Zorientova\u0165 sa v jej svete v\u0161ak m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 najm\u00e4 pre za\u010diato\u010dn\u00edkov. Preto sme pre v\u00e1s zmapovali ob\u013e\u00faben\u00e9 druhy jogy, ktor\u00e9 so sebou prin\u00e1\u0161aj\u00fa benefity pre fyzick\u00e9 aj du\u0161evn\u00e9 zdravie. Okrem toho sa pozrieme na ob\u013e\u00faben\u00e9 \u00e1s\u00e1ny a pon\u00fakneme tipy, ako si n\u00e1js\u0165 jogu ide\u00e1lnu pr\u00e1ve pre v\u00e1s.<\/p>\n","protected":false},"author":120,"featured_media":474559,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6169,6069,6082],"filter_section":[],"filter_attribute":[13032],"class_list":{"0":"post-474360","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-welness","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-ostatne-sporty","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 typov jogy a ich pr\u00ednos pre fyzick\u00e9 a du\u0161evn\u00e9 zdravie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 druhy jogy pozn\u00e1me a ak\u00fd je ich vplyv na fyzick\u00e9 \u010di du\u0161evn\u00e9 zdravie? 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