{"id":475127,"date":"2023-06-27T14:32:13","date_gmt":"2023-06-27T12:32:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475127"},"modified":"2025-05-26T15:10:58","modified_gmt":"2025-05-26T13:10:58","slug":"9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/","title":{"rendered":"9 typ\u016f j\u00f3gy a jejich p\u0159\u00ednos pro fyzick\u00e9 a du\u0161evn\u00ed zdrav\u00ed"},"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.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/#Existuje_vubec_nejlepsi_druh_jogy\" title=\"Existuje v\u016fbec nejlep\u0161\u00ed druh j\u00f3gy?\">Existuje v\u016fbec nejlep\u0161\u00ed druh j\u00f3gy?<\/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.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/#9_druhu_jogy_ze_kterych_si_vyberete_ten_pravy\" title=\"9 druh\u016f j\u00f3gy, ze kter\u00fdch si vyberete ten prav\u00fd\">9 druh\u016f j\u00f3gy, ze kter\u00fdch si vyberete 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.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/#Inspirovat_se_muzete_i_nasimi_cviky_pro_zdrava_zada_ve_videu\" title=\"Inspirovat se m\u016f\u017eete i na\u0161imi cviky pro zdrav\u00e1 z\u00e1da ve videu:\">Inspirovat se m\u016f\u017eete i na\u0161imi cviky pro zdrav\u00e1 z\u00e1da ve 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.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>J\u00f3ga je fenom\u00e9n,<\/strong><\/a> kter\u00fd nab\u00edr\u00e1 st\u00e1le na v\u011bt\u0161\u00ed popularit\u011b. Tato aktivita je obl\u00edben\u00e1 zejm\u00e9na proto, \u017ee kombinuje nejen <strong>fyzick\u00e9, ale tak\u00e9 psychick\u00e9 benefity. <\/strong>V prvn\u00edm p\u0159\u00edpad\u011b m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed j\u00f3gy zv\u00fd\u0161it \u00farove\u0148 energie a vitality, ale tak\u00e9 zlep\u0161it flexibilitu \u010di s\u00edlu. Ve druh\u00e9m zase dok\u00e1\u017ee p\u0159isp\u011bt k lep\u0161\u00edmu <strong>zvl\u00e1d\u00e1n\u00ed stresu, o\u010distit mysl a pomoci k ment\u00e1ln\u00ed relaxaci. <\/strong>Velk\u00fdm benefitem j\u00f3gy je v\u0161ak tak\u00e9 to, \u017ee je pom\u011brn\u011b p\u0159\u00edstupn\u00e1 a m\u016f\u017ee ji cvi\u010dit t\u00e9m\u011b\u0159 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 se samoz\u0159ejm\u011b odv\u00edj\u00ed tak\u00e9 od toho, jak\u00fd druh j\u00f3gy si vyberete. Existuje toti\u017e mnoho styl\u016f, kter\u00e9 vyhovuj\u00ed r\u016fzn\u00e9 \u00farovni fyzick\u00e9 kondice a individu\u00e1ln\u00edm pot\u0159eb\u00e1m cvi\u010d\u00edc\u00edch. Ka\u017ed\u00fd z nich je <strong>trochu odli\u0161n\u00fd a nab\u00edz\u00ed r\u016fzn\u00e9 variace.<\/strong> Na to, jak si vybrat j\u00f3gu ide\u00e1ln\u00ed pr\u00e1v\u011b pro v\u00e1s a t\u011b\u017eit z jej\u00edch benefit\u016f, se pod\u00edv\u00e1me v dne\u0161n\u00edm \u010dl\u00e1nku. <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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Existuje_vubec_nejlepsi_druh_jogy\"><\/span>Existuje v\u016fbec nejlep\u0161\u00ed druh j\u00f3gy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edme do rozeb\u00edr\u00e1n\u00ed jednotliv\u00fdch druh\u016f j\u00f3gy, tak v\u00e1s ur\u010dit\u011b napadne, \u017ee byste si r\u00e1di vybrali ten nejlep\u0161\u00ed. Tady v\u00e1s ale asi zklamu, proto\u017ee <strong>\u017e\u00e1dn\u00fd univerz\u00e1ln\u011b nejlep\u0161\u00ed typ j\u00f3gy neexistuje.<\/strong> M\u00edsto toho si v\u0161ak m\u016f\u017eete vybrat styl, kter\u00fd <strong>vyhovuje va\u0161im pot\u0159eb\u00e1m,<\/strong> a to z n\u011bj d\u011bl\u00e1 ten nejlep\u0161\u00ed pr\u00e1v\u011b pro v\u00e1s. Lid\u00e9 cvi\u010d\u00edc\u00ed j\u00f3gu <strong>maj\u00ed toti\u017e odli\u0161n\u00e9 c\u00edle.<\/strong> N\u011bkdo hled\u00e1 rychlej\u0161\u00ed rann\u00ed tr\u00e9nink, kter\u00fd nakopne jeho den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"660\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-1124x660.jpg\" alt=\"Cvi\u010den\u00ed j\u00f3gy\" class=\"wp-image-474374\" style=\"width:843px;height:495px\" title=\"Cvi\u010den\u00ed j\u00f3gy\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jin\u00fd zase miluje j\u00f3gu proto, \u017ee d\u00edky n\u00ed najde pomal\u00e9 relaxa\u010dn\u00ed cvi\u010den\u00ed ide\u00e1ln\u00ed jako p\u0159\u00edprava na sp\u00e1nek. Krom\u011b toho jsou lid\u00e9, kte\u0159\u00ed cvi\u010d\u00ed j\u00f3gu s c\u00edlem zhubnout nebo jen tak zrelaxovat svou mysl b\u011bhem dne. I tato univerz\u00e1lnost spolu s dostupnost\u00ed pro ka\u017ed\u00e9ho d\u011blaj\u00ed z j\u00f3gy velmi popul\u00e1rn\u00ed aktivitu. Jednotliv\u00e9 druhy a styly m\u016f\u017eete dokonce<strong> st\u0159\u00eddat podle va\u0161\u00ed n\u00e1lady. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_druhu_jogy_ze_kterych_si_vyberete_ten_pravy\"><\/span>9 druh\u016f j\u00f3gy, ze kter\u00fdch si vyberete ten prav\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161echny styly j\u00f3gy spojuje fakt, \u017ee dok\u00e1\u017eou navodit <strong>pocit lehkosti a uvoln\u011bn\u00ed. <\/strong>Li\u0161\u00ed se v\u0161ak sv\u00fdm konkr\u00e9tn\u00edm zam\u011b\u0159en\u00edm. Pokud nap\u0159\u00edklad tr\u00e9nujete silov\u011b, m\u016f\u017eete ocenit hatha j\u00f3gu, kter\u00e1 se v\u00edce zam\u011b\u0159uje na flexibilitu a vyv\u00e1\u017eit s n\u00ed tak svou fitness rutinu. Lid\u00e9, kte\u0159\u00ed by cht\u011bli <strong>zapracovat na sv\u00e9 duchovn\u00ed str\u00e1nce, <\/strong>zase dok\u00e1\u017ee okouzlit jivamukti j\u00f3ga. Ti, kdo si mysl\u00ed, \u017ee je j\u00f3ga p\u0159\u00edli\u0161 jednoduch\u00e1 a maj\u00ed n\u011bco odtr\u00e9nov\u00e1no, mohou zkusit power nebo ashtanga j\u00f3gu, kter\u00e9 jim nab\u00eddnou <strong>dostate\u010dnou v\u00fdzvu. <\/strong>Mo\u017enost\u00ed je v tomto sm\u011bru opravdu mnoho, ale ne\u017e se rozhodnete pro konkr\u00e9tn\u00ed typ, m\u011bli byste vyzkou\u0161et n\u011bkolik z\u00e1kladn\u00edch. Jsou toti\u017e <strong>koncipov\u00e1ny tak, aby je zvl\u00e1dli i za\u010d\u00e1te\u010dn\u00edci. <\/strong>Dobr\u00fdm p\u0159\u00edkladem je ji\u017e zmi\u0148ovan\u00e1 hatha j\u00f3ga. V\u00edce o n\u00ed a dal\u0161\u00edch typech si pov\u00edme n\u00ed\u017ee. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e za\u010dneme, je pot\u0159eba \u0159\u00edci, \u017ee v p\u0159\u00edpad\u011b samotn\u00e9ho cvi\u010den\u00ed j\u00f3gy bude pro nov\u00e1\u010dky nejlep\u0161\u00ed, kdy\u017e se sv\u011b\u0159\u00ed do rukou zku\u0161en\u00e9ho lektora. Ten v\u00e1m vysv\u011btl\u00ed z\u00e1klady bu\u010f samostatn\u011b, nebo na skupinov\u00fdch lekc\u00edch. Dok\u00e1\u017eete tak l\u00e9pe pochopit smysl j\u00f3gy a pom\u016f\u017ee v\u00e1m to d\u011blat spr\u00e1vn\u011b i jednotliv\u00e9 \u00e1s\u00e1ny. N\u011bkter\u00e9 druhy j\u00f3gy jsou v\u0161ak pom\u011brn\u011b jednoduch\u00e9 a m\u016f\u017eete je vyzkou\u0161et i sami, nap\u0159. podle r\u016fzn\u00fdch vide\u00ed z YouTube. N\u00ed\u017ee pro v\u00e1s m\u00e1me p\u00e1r tip\u016f, jak na to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49012,58828,36322,30209,28338,44953,47065,47071,44974,44980,48727,51106,46033\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Hatha j\u00f3ga<\/h3>\n\n\n\n<p>Pojmenov\u00e1n\u00ed hatha j\u00f3ga se tradi\u010dn\u011b pou\u017e\u00edv\u00e1 pro techniky, kter\u00e9 spojuj\u00ed <strong>pozice <\/strong><strong>tzv. \u00e1s\u00e1ny s d\u00fdchac\u00edmi technikami. <\/strong>Je pova\u017eov\u00e1na za jak\u00fdsi z\u00e1klad v\u0161ech styl\u016f j\u00f3gy. Z\u00e1rove\u0148 b\u00fdv\u00e1 velmi obl\u00edben\u00e1, jeliko\u017e je vhodn\u00e1 i pro za\u010d\u00e1te\u010dn\u00edky a jej\u00edm c\u00edlem je <strong>o\u010dista t\u011bla i du\u0161e. <\/strong>Obvykle trv\u00e1 45 a\u017e 90 minut, ve kter\u00fdch je zahrnuto <strong>d\u00fdch\u00e1n\u00ed, \u00e1s\u00e1ny a meditace. <\/strong>Jednotliv\u00e9 pozice se mohou prov\u00e1d\u011bt vestoje, vsed\u011b \u010di vle\u017ee. Dr\u017e\u00ed se na n\u011bkolik n\u00e1dech\u016f a v\u00fddech\u016f, p\u0159i\u010dem\u017e trvaj\u00ed i v\u00edce ne\u017e minutu. Tento typ j\u00f3gy v\u00e1m m\u016f\u017ee pomoci <strong>v\u00fdrazn\u011b zlep\u0161it rovnov\u00e1hu a s\u00edlu core, <\/strong>co\u017e u lid\u00ed, kte\u0159\u00ed ji cvi\u010dili 21 dn\u00ed, potvrdil i v\u00fdzkum z roku 2016. Dal\u0161\u00ed studie \u010dasopisu Journal of Nursing Research zjistila, \u017ee ji\u017e jedna 90minutov\u00e1 lekce hatha j\u00f3gy byla <strong>spojena se sn\u00ed\u017een\u00edm stresu. <\/strong>Jej\u00ed pravideln\u00e9 cvi\u010den\u00ed nav\u00edc m\u016f\u017ee v\u00fdrazn\u011b p\u0159isp\u011bt ke sn\u00ed\u017een\u00ed poci\u0165ovan\u00e9 \u00farovn\u011b stresu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed hatha j\u00f3gy?<\/h4>\n\n\n\n<p>Hatha j\u00f3ga je ide\u00e1ln\u00edm<strong> startem pro za\u010d\u00e1te\u010dn\u00edky.<\/strong> Pokud s n\u00ed chcete za\u010d\u00edt, nejl\u00e9pe bude nav\u0161t\u00edvit lekci s profesion\u00e1lem. V p\u0159\u00edpad\u011b, \u017ee byste r\u00e1di sv\u00e9 prvn\u00ed kroky s j\u00f3gou absolvovali doma, m\u016f\u017eete se inspirovat na youtube nebo vyu\u017e\u00edt n\u00e1sleduj\u00edc\u00ed tipy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00fdch\u00e1n\u00ed:<\/strong> sna\u017ete se d\u00fdchat nosem nebo \u00fasty s t\u00edm, \u017ee p\u0159i vydechov\u00e1n\u00ed byste m\u011bli stahovat b\u0159icho sm\u011brem k br\u00e1nici. D\u00fdch\u00e1n\u00ed p\u0159i hatha j\u00f3ze b\u00fdv\u00e1 rychl\u00e9, i 2 a\u017e 3 kr\u00e1t za vte\u0159inu. Krom\u011b toho je tak\u00e9 hlasit\u00e9 a v p\u0159\u00edpad\u011b skupinov\u00e9 lekce by va\u0161e d\u00fdch\u00e1n\u00ed m\u011bli sly\u0161et i lid\u00e9 kolem. Tato \u010d\u00e1st obvykle trv\u00e1 3 a\u017e 5 minut. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Meditace:<\/strong> po \u00favodn\u00ed \u010d\u00e1sti m\u016f\u017eete zkusit p\u0159ej\u00edt do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>meditace<\/strong><\/a>. Za\u010dn\u011bte s klidn\u00fdm d\u00fdch\u00e1n\u00edm a soust\u0159e\u010fte se na ka\u017ed\u00fd n\u00e1dech s v\u00fddechem. Nechte skrze v\u00e1s proudit tok my\u0161lenek, ani\u017e byste je analyzovali. Pokud v\u00e1m n\u00e1hodou hlava n\u011bkam unikne, je to v po\u0159\u00e1dku a klidn\u011b se vra\u0165te zp\u011bt k d\u00fdch\u00e1n\u00ed a fokusu na p\u0159\u00edtomn\u00fd okam\u017eik. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Za\u010d\u00e1te\u010dnick\u00e9 \u00e1s\u00e1ny:<\/strong> dal\u0161\u00edm krokem po chv\u00edli meditace je p\u0159esun k j\u00f3gov\u00fdm cvik\u016fm, tedy tzv. \u00e1s\u00e1nam. Jejich v\u00fdb\u011br je pom\u011brn\u011b \u0161irok\u00fd, ale pro za\u010d\u00e1tek doporu\u010dujeme n\u011bkolik z\u00e1kladn\u00edch, proto\u017ee slo\u017eit\u011bj\u0161\u00ed dok\u00e1\u017eou potr\u00e1pit. Ide\u00e1ln\u00ed je vyzkou\u0161et nap\u0159\u00edklad pozici \u017eidle. Za\u010d\u00edn\u00e1 vestoje se zdvi\u017een\u00fdma rukama a pomalu p\u0159ech\u00e1z\u00ed do d\u0159epu, jako kdybyste si cht\u011bli sednout na \u017eidli. Kdy\u017e se v\u0161ak porozhl\u00e9dnete, online najdete mnohem v\u00edce r\u016fzn\u00fdch cvik\u016f a postoj\u016f. Vyberte si takov\u00e9, kter\u00e9 zvl\u00e1dnete a v ka\u017ed\u00e9m z nich vydr\u017ete alespo\u0148 p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>Harmonick\u00e9 ukon\u010den\u00ed:<\/strong> v z\u00e1v\u011bru va\u0161\u00ed prvn\u00ed hatha j\u00f3gy m\u016f\u017eete ztlumit sv\u011btla nebo zav\u0159\u00edt o\u010di a pustit si uklid\u0148uj\u00edc\u00ed p\u00edse\u0148. Dovolte va\u0161emu t\u011blu, aby se uvolnilo a zrelaxovalo. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-1124x749.jpg\" alt=\"J\u00f3gov\u00e1 pozice \u017eidle\" class=\"wp-image-474390\" style=\"width:843px;height:562px\" title=\"J\u00f3gov\u00e1 pozice \u017eidle\" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">J\u00f3gov\u00e1 pozice \u017eidle<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Vinyasa j\u00f3ga<\/h3>\n\n\n\n<p>Styl vinyasa je tak trochu v kontrastu s hathou. Zat\u00edmco ta se soust\u0159e\u010fuje na st\u0159\u00edd\u00e1n\u00ed \u00e1s\u00e1n s p\u0159est\u00e1vkami na odpo\u010dinek, vinyasa j\u00f3ga spojuje pozice tak, aby vytvo\u0159ila <strong>plynulou sekvenci bez p\u0159est\u00e1vky. <\/strong>I proto je v porovn\u00e1n\u00ed s hathou o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed. Z\u00e1rove\u0148 je dostate\u010dn\u011b flexibiln\u00ed a obsahuje r\u016fzn\u00e9 \u00e1s\u00e1ny v rozli\u010dn\u00e9m po\u0159ad\u00ed. Vinyasa j\u00f3ga z\u00e1rove\u0148 synchronizuje ka\u017ed\u00fd pohyb s n\u00e1dechem. Samotn\u00e9 d\u00fdch\u00e1n\u00ed m\u00e1 p\u0159ednost a p\u016fsob\u00ed jako hlavn\u00ed kotva p\u0159i ka\u017ed\u00e9m pohybu. Na benefity vinyasa j\u00f3gy se pod\u00edvalo i n\u011bkolik v\u00fdzkum\u016f. Studie z roku 2021 zkoumala 30 jog\u00edn\u016f b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f. Zjistila, \u017ee vinyasa j\u00f3ga <strong>m\u016f\u017ee m\u00edt prosp\u011b\u0161n\u00fd vliv na hladinu krevn\u00edho cukru i cholesterolu. <\/strong>Dal\u0161\u00ed studie zase uv\u00e1d\u00ed, \u017ee vinyasa j\u00f3ga <strong>pom\u00e1h\u00e1 s relaxac\u00ed a zlep\u0161uje schopnost zvl\u00e1dat stres.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed vinyasa j\u00f3gy?<\/h4>\n\n\n\n<p>Typick\u00e1 lekce vinyasa j\u00f3gy zahrnuje <strong>r\u016fzn\u00e9 \u00e1s\u00e1ny vestoje, vsed\u011b a vle\u017ee na z\u00e1dech \u010di na b\u0159i\u0161e. <\/strong>B\u011bhem skupinov\u00e9ho cvi\u010den\u00ed m\u016f\u017eete sly\u0161et lektora, jak \u0159\u00edk\u00e1 slovo vinyasa, kter\u00e9 v\u00e1s vyz\u00fdv\u00e1 k tomu, abyste provedli pozdrav slunci. Zaj\u00edmavost\u00ed je, \u017ee lekce vinyasa nem\u00e1 p\u0159esn\u011b stanovenou d\u00e9lku cvi\u010den\u00ed. Proto m\u016f\u017eete naj\u00edt i naprosto kr\u00e1tk\u00e9 lekce s d\u00e9lkou 30 minut. Obecn\u011b je v\u0161ak <strong>pr\u016fm\u011brn\u00e1 doba cvi\u010den\u00ed n\u011bkde mezi 45 a 60 minutami. <\/strong>Na samotn\u00e9 cvi\u010den\u00ed je dobr\u00e9 vz\u00edt si kvalitn\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" rel=\"noreferrer noopener\">sportovn\u00ed oble\u010den\u00ed,<\/a><\/strong> kter\u00e9 d\u00fdch\u00e1. Pokud jste si prohl\u00e9dli, jak vinyasa j\u00f3ga vypad\u00e1, nejste v j\u00f3ze \u00fapln\u00fdm nov\u00e1\u010dkem a chyst\u00e1te se na skupinovou lekci, po\u010d\u00edtejte tak\u00e9 s t\u00edm, \u017ee n\u011bkter\u00e9 \u00e1s\u00e1ny pro v\u00e1s mohou b\u00fdt nov\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161inou se v\u0161ak b\u011bhem cvi\u010den\u00ed pou\u017e\u00edv\u00e1 z\u00e1klad. P\u0159\u00edkladem jedn\u00e9 ze z\u00e1kladn\u00edch p\u00f3z je <strong>nata\u017een\u00ed ko\u010di\u010d\u00ed hlavy <\/strong>(cat-cow stretch). D\u011bl\u00e1 se tak, \u017ee p\u00e1te\u0159 je p\u0159i n\u00e1dechu vyklenut\u00e1 a p\u0159i v\u00fddechu zaoblen\u00e1. Z n\u00ed pak m\u016f\u017eete p\u0159ej\u00edt plynule bez p\u0159est\u00e1vky do dal\u0161\u00ed \u00e1s\u00e1ny. Berte v\u0161ak na v\u011bdom\u00ed, \u017ee ka\u017ed\u00fd pohyb v s\u00e9rii se \u0159\u00edd\u00ed n\u00e1dechem nebo v\u00fddechem. Pokud jste vinyasu je\u0161t\u011b nikdy ned\u011blali, zkusit m\u016f\u017eete \u00e1s\u00e1nu kobry (cobra pose). Pro pevn\u00fd postoj vyu\u017eijte <strong><a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku na j\u00f3gu<\/a><\/strong>. Nadechn\u011bte se a lehn\u011bte si do n\u00edzk\u00e9 had\u00ed polohy. Neh\u00fdbejte rukama, a kdy\u017e spust\u00edte boky k zemi, sna\u017ete se zvednout hrudn\u00edk sm\u011brem dop\u0159edu. Pokuste se o to, aby zdvih hrudn\u00edku vych\u00e1zel ze s\u00edly va\u0161ich z\u00e1dov\u00fdch sval\u016f, nikoliv z tlaku va\u0161ich rukou. V t\u011bch se sna\u017ete dr\u017eet minim\u00e1ln\u00ed nebo ide\u00e1ln\u011b \u017e\u00e1dnou v\u00e1hu. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg\" alt=\"J\u00f3gov\u00e1 pozice kobry\" class=\"wp-image-474394\" style=\"width:843px;height:562px\" title=\"J\u00f3gov\u00e1 pozice 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">J\u00f3gov\u00e1 pozice kobry<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ashtanga j\u00f3ga<\/h3>\n\n\n\n<p>Podobn\u011b jako vinyasa j\u00f3ga, i ashtanga zahrnuje pozice, kter\u00e9 p\u0159ech\u00e1zej\u00ed jedna do druh\u00e9. Ashtanga v\u0161ak vynik\u00e1 v tom, \u017ee<strong> b\u011bhem cvi\u010den\u00ed prov\u00e1d\u00edte v\u017edy stejn\u00e9 \u00e1s\u00e1ny ve stejn\u00e9m po\u0159ad\u00ed, se stejn\u00fdm po\u010dtem n\u00e1dech\u016f a v\u00fddech\u016f.<\/strong> Jej\u00ed n\u00e1zev je spojen\u00edm slova ashta (\u010d\u00edslo osm) a anga (\u010d\u00e1st t\u011bla). Osmi\u010dka zde nen\u00ed n\u00e1hodn\u00e1 a ozna\u010duje holistick\u00fd syst\u00e9m slo\u017een\u00fd z osmi \u010d\u00e1st\u00ed. Pat\u0159\u00ed mezi n\u011b:<\/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\">\n<li>yama (mor\u00e1ln\u00ed kodex)<\/li>\n\n\n\n<li>niyama (<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sebediscipl\u00edna<\/a>)<\/li>\n\n\n\n<li>\u00e1s\u00e1na (postoj, resp. j\u00f3gov\u00e9 cviky)&nbsp;<\/li>\n\n\n\n<li>pranayama (kontrolovan\u00e9 d\u00fdch\u00e1n\u00ed)<\/li>\n\n\n\n<li>pratyahara (odtr\u017een\u00ed mysli od ru\u0161iv\u00fdch vliv\u016f)<\/li>\n\n\n\n<li>dharana (koncentrace)<\/li>\n\n\n\n<li>dhyana (meditace)<\/li>\n\n\n\n<li>samadhi (jednota se sebou sam\u00fdm)<\/li>\n<\/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\u010den\u00ed trv\u00e1 zhruba 90 minut s t\u00edm, \u017ee ka\u017ed\u00fd pohyb se \u0159\u00edd\u00ed kontrolovan\u00fdm d\u00fdch\u00e1n\u00edm. Ashtanga j\u00f3ga je velmi dynamick\u00e1 a \u010dasto se pova\u017euje za atletickou formu v\u00fd\u0161e popisovan\u00e9 hatha j\u00f3gy. I kdy\u017e jde v podstat\u011b hlavn\u011b o fyzick\u00e9 cvi\u010den\u00ed, podporuje tak\u00e9 du\u0161evn\u00ed klid. Z jej\u00edch v\u00fdhod podle studie z roku 2017 m\u016f\u017eete t\u011b\u017eit ji\u017e po dev\u00edti t\u00fddnech cvi\u010den\u00ed, kdy se st\u00e1v\u00e1 <strong>prosp\u011b\u0161nou pro du\u0161evn\u00ed zdrav\u00ed u d\u011bt\u00ed i dosp\u011bl\u00fdch.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed ashtanga j\u00f3gy?<\/h4>\n\n\n\n<p>Ka\u017ed\u00e1 hodina ashtanga j\u00f3gy se skl\u00e1d\u00e1 ze sekvence p\u00f3z, kter\u00e9 se <strong>cvi\u010d\u00ed ve stejn\u00e9m po\u0159ad\u00ed. <\/strong>Samotn\u00e1 lekce m\u00e1 obvykle <strong>90 minut <\/strong>a v\u017edy za\u010d\u00edn\u00e1 deseti pozdravy slunci. Ty slou\u017e\u00ed jako takov\u00e1 rozcvi\u010dka, aby se va\u0161e t\u011blo rozh\u00fdbalo a zah\u0159\u00e1lo. Krom\u011b toho byste se m\u011bli p\u0159ipravit na to, \u017ee se b\u011bhem lekce zapot\u00edte. Proto se doporu\u010duje, \u017ee byste se p\u0159ed n\u00ed m\u011bli dostate\u010dn\u011b hydratovat. Naopak <strong>p\u00edt byste u\u017e nem\u011bli b\u011bhem samotn\u00e9 lekce, <\/strong>proto\u017ee to podle filozofie ashtangy uhas\u00ed v\u00e1\u0161 vnit\u0159n\u00ed ohe\u0148. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete o\u010dek\u00e1vat i to, \u017ee <strong>se v\u00e1s instruktor dotkne. <\/strong>Ashtanga toti\u017e v\u00edce ne\u017e na teorii spol\u00e9h\u00e1 na praktick\u00e9 uk\u00e1zky a asistenci lektora. M\u016f\u017ee v\u00e1m <strong>pomoci tla\u010dit, t\u00e1hnout nebo oh\u00fdbat va\u0161e t\u011blo <\/strong>do po\u017eadovan\u00e9 pozice. Nemus\u00edte se v\u0161ak b\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato pomoc je zde proto, abyste se b\u011bhem cvi\u010den\u00ed c\u00edtili dob\u0159e. Pokud si v\u0161ak nep\u0159ejete fyzick\u00fd dotek, m\u016f\u017eete p\u0159ed lekc\u00ed instruktora zdvo\u0159ile po\u017e\u00e1dat, aby v\u00e1m pozice vysv\u011btloval verb\u00e1ln\u011b, ne fyzicky. Samotn\u00e1 lekce zahrnuje \u0161est r\u016fzn\u00fdch s\u00e9ri\u00ed, v\u010detn\u011b prim\u00e1rn\u00edch, st\u0159edn\u011b pokro\u010dil\u00fdch a pokro\u010dil\u00fdch. Ty jsou se\u0159azeny podle stupn\u011b obt\u00ed\u017enosti. V p\u0159\u00edpad\u011b za\u010d\u00e1te\u010dn\u00edk\u016f doporu\u010dujeme zvolit prim\u00e1rn\u00ed s\u00e9rii, kter\u00e1 <strong>sest\u00e1v\u00e1 z \u00e1s\u00e1n zn\u00e1m\u00fdch z vinyasa j\u00f3gy. <\/strong>Rozd\u00edl je v tom, \u017ee se <strong>d\u011blaj\u00ed v p\u0159edem nastaven\u00e9m po\u0159ad\u00ed, kter\u00e9 se nem\u011bn\u00ed. <\/strong>P\u0159i cvi\u010den\u00ed byste se m\u011bli nechat v\u00e9st sv\u00fdm dechem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed ka\u017edou \u00e1s\u00e1nou p\u0159ich\u00e1z\u00ed n\u00e1dech, kter\u00fd v\u00e1s p\u0159iv\u00e1d\u00ed do jednotliv\u00fdch postoj\u016f. Pr\u00e1v\u011b d\u00fdch\u00e1n\u00ed se st\u00e1v\u00e1 prvn\u00edm bodem pozornosti p\u0159edt\u00edm, ne\u017e se pust\u00edte do dal\u0161\u00ed \u00e1s\u00e1ny. S v\u00fdb\u011brem \u00e1s\u00e1n si v\u0161ak na za\u010d\u00e1tku ned\u011blejte velk\u00e9 starosti. Mnoho zku\u0161en\u00fdch jog\u00edn\u016f doporu\u010duje, abyste ashtanga j\u00f3gu za\u010dali d\u011blat od \u00fapln\u00fdch z\u00e1klad\u016f, kter\u00e9 tvo\u0159\u00ed pozdravy slunci. To v\u00e1m pro za\u010d\u00e1tek bude naprosto sta\u010dit. Samotn\u00fdch pozdrav\u016f slunce je 108 a zku\u0161en\u00ed jog\u00edni je cvi\u010d\u00ed a\u017e v \u0161esti opakov\u00e1n\u00edch. Za\u010d\u00e1te\u010dn\u00edk\u016fm se v\u0161ak doporu\u010duje, aby zkusili prvn\u00edch 12 a postupn\u011b je n\u011bkolikr\u00e1t zopakovali. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-1124x749.jpg\" alt=\"Ashtanga j\u00f3ga\" class=\"wp-image-474410\" style=\"width:843px;height:562px\" title=\"Ashtanga j\u00f3ga\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Kundalini j\u00f3ga<\/h3>\n\n\n\n<p>N\u00e1zev \u201eKundalini\u201c poch\u00e1z\u00ed ze sanskrtsk\u00e9ho slova \u201ekundal\u201c ve v\u00fdznamu \u201ekruhov\u00fd\u201c a odkazuje tak\u00e9 na zkroucen\u00e9ho hada. I samotn\u00e1 energie v t\u00e9to j\u00f3ze m\u00e1 b\u00fdt jako ten zkroucen\u00fd had. Ve v\u00fdchodn\u00edch n\u00e1bo\u017eenstv\u00edch se toti\u017e v\u011b\u0159ilo, \u017ee <strong>bo\u017esk\u00e1 energie se tvo\u0159\u00ed ve spodn\u00ed \u010d\u00e1sti p\u00e1te\u0159e<\/strong> a podobn\u011b, jako se rozv\u00edj\u00ed had, i kundalini j\u00f3ga pracuje na rozv\u00edjen\u00ed energie v n\u00e1s. Podle sv\u00e9 filozofie to d\u011bl\u00e1 pomoc\u00ed<strong> sedmi \u010daker, d\u00edky nim\u017e energie p\u0159ech\u00e1z\u00ed ze spodn\u00ed \u010d\u00e1sti p\u00e1te\u0159e p\u0159es na\u0161e t\u011blo a vych\u00e1z\u00ed temenem hlavy.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00ed my\u0161lenkou kundalini j\u00f3gy je zv\u00fd\u0161it sebev\u011bdom\u00ed cvi\u010d\u00edc\u00edch odblokov\u00e1n\u00edm \u010daker a zti\u0161en\u00edm mysli, aby skrze n\u00e1s mohla voln\u011b proudit \u017eivotn\u00ed energie. Pravideln\u00e9 cvi\u010den\u00ed tohoto druhu j\u00f3gy m\u016f\u017ee podle studie od indick\u00fdch autor\u016f <strong>zv\u00fd\u0161it produkci serotoninu v na\u0161em mozku a p\u0159isp\u011bt tak k pocitu \u0161t\u011bst\u00ed. <\/strong>Dal\u0161\u00ed v\u00fdzkum zase hovo\u0159\u00ed o tom, \u017ee kundalini j\u00f3ga dok\u00e1\u017ee <strong>p\u0159isp\u011bt ke zlep\u0161en\u00ed kognitivn\u00edch funkc\u00ed, <\/strong>zejm\u00e9na pam\u011bti. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed kundalini j\u00f3gy?<\/h4>\n\n\n\n<p>Klasick\u00e1 lekce kundalini j\u00f3gy je slo\u017eena ze t\u0159\u00ed \u010d\u00e1st\u00ed. Prvn\u00ed je zp\u011bv, po kter\u00e9m n\u00e1sleduje kr\u00e1tk\u00fd warm-up pro va\u0161e z\u00e1da. \u00davod st\u0159\u00edd\u00e1 samotn\u00e9 cvi\u010den\u00ed v podob\u011b kriy\u00ed, tedy sekvenc\u00ed pozic propojen\u00fdch s d\u00fdch\u00e1n\u00edm. Cel\u00e9 cvi\u010den\u00ed kon\u010d\u00ed z\u00e1v\u011bre\u010dnou meditac\u00ed, p\u0159\u00edpadn\u011b p\u00edsn\u00ed. Ka\u017ed\u00e1 kriya, kter\u00e1 ozna\u010duje sanskrt pro akci, je spojen\u00edm<strong> fyzick\u00e9 p\u00f3zy s d\u00fdch\u00e1n\u00edm nebo meditac\u00ed.<\/strong> Na za\u010d\u00e1tku si ur\u010dit\u011b vyberte n\u011bkterou ze z\u00e1kladn\u00edch p\u00f3z, jako v\u00fd\u0161e zm\u00edn\u011bn\u00e1 kobra. Dobrou volbou bude tak\u00e9 \u00e1s\u00e1na bojovn\u00edka, kter\u00e1 p\u0159im\u011b\u0159en\u011b potr\u00e1p\u00ed va\u0161e nohy a zadek. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-1124x749.jpg\" alt=\"J\u00f3gov\u00e1 pozice bojovn\u00edk\" class=\"wp-image-474427\" style=\"width:843px;height:562px\" title=\"J\u00f3gov\u00e1 pozice 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">J\u00f3gov\u00e1 pozice bojovn\u00edk<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bikram j\u00f3ga<\/h3>\n\n\n\n<p>Bikram j\u00f3ga vznikla v 70. letech 20. stolet\u00ed a stoj\u00ed za n\u00ed indicko-americk\u00fd guru Bikram Choudhury. C\u00edlem t\u00e9to metody je <strong>pov\u00fd\u0161it v\u00fdhody tradi\u010dn\u00ed j\u00f3gy pomoc\u00ed tepla, kter\u00e9 pom\u00e1h\u00e1 sval\u016fm sn\u00e1ze se nat\u00e1hnout. <\/strong>Teplo b\u011bhem bikram j\u00f3gy m\u00e1 tak\u00e9 podle jej\u00edho tv\u016frce pom\u00e1hat s vyplavov\u00e1n\u00edm toxin\u016f a p\u0159i hubnut\u00ed. Mnoz\u00ed si tento styl snadno zam\u011b\u0148uj\u00ed s hot j\u00f3gou. Rozd\u00edl je v\u0161ak v tom, \u017ee bikram j\u00f3ga se cvi\u010d\u00ed <strong>prost\u0159ednictv\u00edm sekvence 26 \u00e1s\u00e1n. <\/strong>Ty se cvi\u010d\u00ed ve <strong>vyh\u0159\u00e1t\u00e9 m\u00edstnosti na 42 \u00b0C <\/strong>a opakuj\u00ed se a\u017e do konce lekce, kter\u00e1 <strong>obvykle trv\u00e1 cca 90 minut. <\/strong>Cel\u00e1 sekvence je navr\u017eena tak, aby krom\u011b b\u011b\u017en\u00fdch v\u00fdhod j\u00f3gy <strong>prot\u00e1hla cel\u00e9 t\u011blo. <\/strong>V\u00fdhodou tohoto stylu je, \u017ee v\u017edy vyu\u017e\u00edv\u00e1 stejn\u00e9 \u00e1s\u00e1ny ve stejn\u00e9m po\u0159ad\u00ed, tak\u017ee si je sn\u00e1ze zapamatujete. Dal\u0161\u00ed v\u00fdhoda vych\u00e1z\u00ed nap\u0159\u00edklad ze studie NIH, podle kter\u00e9 bikram j\u00f3ga zlep\u0161uje s\u00edlu doln\u00ed \u010d\u00e1sti t\u011bla i rozsah pohybu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed bikram j\u00f3gy?<\/h4>\n\n\n\n<p>Zat\u00edmco s v\u00fd\u0161e zm\u00edn\u011bn\u00fdmi druhy j\u00f3gy m\u016f\u017eete za\u010d\u00edt i doma, bikram je v\u00fdjimkou. Cvi\u010den\u00ed toti\u017e vy\u017eaduje <strong>m\u00edstnost s ur\u010ditou teplotou a vlhkost\u00ed, obvykle zmi\u0148ovan\u00fdch 42 stup\u0148\u016f.<\/strong> Proto nej\u010dast\u011bji prob\u00edh\u00e1 ve speci\u00e1ln\u011b upraven\u00e9m studiu. Pokud v\u00e1s tento styl zaujal, va\u0161e prvn\u00ed kroky by m\u011bly v\u00e9st k tomu, abyste si na\u0161li lekce bikram j\u00f3gy ve va\u0161em okol\u00ed. Jeliko\u017e se jedn\u00e1 o velmi obl\u00edben\u00e9 cvi\u010den\u00ed, z\u0159ejm\u011b to nebude a\u017e tak t\u011b\u017ek\u00e9, jak by se mohlo zd\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdhodou je, \u017ee<strong> bikram zahrnuje p\u0159esn\u00fd seznam 26 p\u00f3z, kter\u00e9 si m\u016f\u017eete prohl\u00e9dnout je\u0161t\u011b p\u0159ed samotn\u00fdm cvi\u010den\u00edm,<\/strong> abyste v\u011bd\u011bli, do \u010deho jdete. V seznamu najdete nap\u0159\u00edklad Ardha Chandrasana (Half Moon Pose), Dandayamana Dhanurasana (Standing Bow Drawing Pose) \u010di Garudasana (Eagle Pose). Jednotliv\u00e9 \u00e1s\u00e1ny si proto m\u016f\u017eete nacvi\u010dit i doma s t\u00edm, \u017ee na skupinov\u00e9 lekci se k nim p\u0159id\u00e1 vhodn\u00e1 teplota a vlhkost. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-1124x749.jpg\" alt=\"Bikram j\u00f3ga\" class=\"wp-image-474445\" style=\"width:843px;height:562px\" title=\"Bikram j\u00f3ga\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Iyengar j\u00f3ga<\/h3>\n\n\n\n<p>P\u016fvod Iyengar j\u00f3gy sah\u00e1 v\u00edce ne\u017e 75 let do minulosti. Jej\u00edm autorem je indick\u00fd guru Bellur Krishnamachar Sundararaja, zn\u00e1m\u011bj\u0161\u00ed sp\u00ed\u0161e pod zkratkou B.K.S. Iyengar. Ten v\u011b\u0159il, \u017ee Iyengar j\u00f3ga je d\u00edky sv\u00e9mu stylu n\u011bco v\u00edc ne\u017e fyzick\u00e1 discipl\u00edna. \u010casto o n\u00ed mluvil sp\u00ed\u0161e jako o um\u011bn\u00ed, v\u011bd\u011b a filozofii. Je dostupn\u00e1 pro v\u0161echny v\u011bkov\u00e9 kategorie a zahrnuje p\u0159esn\u00e9 na\u010dasov\u00e1n\u00ed pohyb\u016f. Krom\u011b toho <strong>vyu\u017e\u00edv\u00e1 rekvizity, kter\u00e9 umo\u017e\u0148uj\u00ed dos\u00e1hnout dokonal\u00e9ho postoje v ka\u017ed\u00e9 \u00e1s\u00e1n\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nej\u010dast\u011bj\u0161\u00edm rozd\u00edlem od ostatn\u00edch styl\u016f je fakt, \u017ee Iyengar j\u00f3ga <strong>m\u00e1 celosv\u011btov\u00fd standardizovan\u00fd syst\u00e9m v\u00fduky. <\/strong>Ka\u017ed\u00fd instruktor zde proch\u00e1z\u00ed p\u0159\u00edsn\u00fdm \u0161kolen\u00edm za \u00fa\u010delem z\u00edsk\u00e1n\u00ed ofici\u00e1ln\u00edho certifik\u00e1tu. Pak dok\u00e1\u017ee jasn\u011b vysv\u011btlovat techniku a je zru\u010dn\u00fd p\u0159i pou\u017e\u00edv\u00e1n\u00ed iyengar pom\u016fcek. Lekce s takov\u00fdm instruktorem obsahuj\u00ed <strong>jedine\u010dn\u00e9 sekvence, kter\u00e9 navrhl on s\u00e1m a provedou \u00fa\u010dastn\u00edky systematick\u00fdm postupem. <\/strong>Studenti iyengar j\u00f3gy se u\u010d\u00ed, jak proniknout za fyzick\u00e9 t\u011blo do vnit\u0159n\u00edch vrstev energie, ducha a mysli, s c\u00edlem z\u00edskat klid, vitalitu a jasnost. Iyengar j\u00f3ga m\u016f\u017ee podle studi\u00ed p\u0159isp\u011bt ke sn\u00ed\u017een\u00ed \u00fanavy a krevn\u00edho tlaku \u010di ke zlep\u0161en\u00ed flexibility. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed iyengar j\u00f3gy?<\/h4>\n\n\n\n<p>Pokud byste cht\u011bli cvi\u010dit iyengar j\u00f3gu doma, museli byste si vytvo\u0159it <strong>plynulou sekvenci s pou\u017eit\u00edm asi 200 \u00e1s\u00e1n a 14 d\u00fdchac\u00edch technik. <\/strong>Pro za\u010d\u00e1te\u010dn\u00edka jde prakticky o skoro nemo\u017en\u00fd proces. Proto stejn\u011b jako v p\u0159\u00edpad\u011b bikram j\u00f3gy, i zde doporu\u010duji, abyste si na\u0161li lekce ve va\u0161em okol\u00ed s certifikovan\u00fdm instruktorem. Pak se m\u016f\u017eete p\u0159ipravit na to, \u017ee v\u00e1s \u010dek\u00e1 lekce, kter\u00e1 zahrnuje <strong>medita\u010dn\u00ed warm-up, \u00e1s\u00e1ny vestoje a regenera\u010dn\u00ed postoje na z\u00e1dech<\/strong><strong>.<\/strong> <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-1124x749.jpg\" alt=\"Iyengar j\u00f3ga\" class=\"wp-image-474464\" style=\"width:843px;height:562px\" title=\"Iyengar j\u00f3ga\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Power j\u00f3ga<\/h3>\n\n\n\n<p>Tento styl j\u00f3gy, jak jeho n\u00e1zev napov\u00edd\u00e1, prov\u011b\u0159\u00ed va\u0161i kondici. Jedn\u00e1 se o formu vinyasa j\u00f3gy v podob\u011b <strong>rychl\u00e9ho cvi\u010den\u00ed, ve kter\u00e9m se plynule p\u0159esouv\u00e1te z jedn\u00e9 \u00e1s\u00e1ny do druh\u00e9 a spojujete d\u00fdch\u00e1n\u00ed s pohybem. <\/strong>Grom je budov\u00e1n\u00ed s\u00edly a flexibility pomoc\u00ed \u00e1s\u00e1n k tomu ur\u010den\u00fdch. Samotn\u00fd pr\u016fb\u011bh se v\u0161ak \u010dasto li\u0161\u00ed a proveden\u00ed power j\u00f3gy mohou b\u00fdt r\u016fzn\u00e1. Obvykle se tato aktivita zam\u011b\u0159uje na celot\u011blov\u00fd tr\u00e9nink, kter\u00fd <strong>zvy\u0161uje srde\u010dn\u00ed frekvenci a pom\u00e1h\u00e1 spalovat kalorie.<\/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 \u00e1s\u00e1ny se mohou dr\u017eet a\u017e minutu, co\u017e zase p\u0159isp\u00edv\u00e1 k budov\u00e1n\u00ed s\u00edly. Jejich po\u0159ad\u00ed je v\u011bt\u0161inou r\u016fzn\u00e9 a stoj\u00ed na kreativit\u011b lektora, co\u017e odr\u00e1\u017e\u00ed i rozli\u010dn\u00e9 podoby power j\u00f3gy. Cvi\u010den\u00ed v\u0161ak m\u00e1 v\u011bt\u0161inou progresivn\u00ed pr\u016fb\u011bh a za\u010d\u00edn\u00e1 z\u00e1kladn\u00edmi, jednoduch\u00fdmi \u00e1s\u00e1nami, kter\u00e9 postupn\u011b st\u0159\u00eddaj\u00ed n\u00e1ro\u010dn\u011bj\u0161\u00ed. Vzhledem ke sv\u00e9 povaze se power j\u00f3ga spojuje s <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>benefity kardiovaskul\u00e1rn\u00edho cvi\u010den\u00ed<\/strong><\/a><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed power j\u00f3gy?<\/h4>\n\n\n\n<p>Lekce power j\u00f3gy v\u011bt\u0161inou prob\u00edhaj\u00ed skupinov\u011b v r\u016fzn\u00fdch studi\u00edch \u010di fitness centrech. \u010casto je najdete i pod n\u00e1zvem vinyasa j\u00f3ga, jeliko\u017e power je jednou z jej\u00edch forem. V p\u0159\u00edpad\u011b za\u010d\u00e1te\u010dn\u00edk\u016f se doporu\u010duje, aby <strong>absolvovali alespo\u0148 \u00favodn\u00ed hodiny, po kter\u00fdch se t\u00e9to aktivit\u011b mohou v\u011bnovat i v dom\u00e1c\u00edch podm\u00ednk\u00e1ch.<\/strong> Pokud jste j\u00f3gu je\u0161t\u011b nikdy p\u0159edt\u00edm necvi\u010dili, m\u016f\u017ee b\u00fdt ide\u00e1ln\u00ed za\u010d\u00edt s hatha j\u00f3gou, kter\u00e1 je pomalej\u0161\u00ed a v klidu v\u00e1s sezn\u00e1m\u00ed s jednotliv\u00fdmi \u00e1s\u00e1nami a jejich spr\u00e1vnou technikou. Mezi z\u00e1kladn\u00ed \u00e1s\u00e1ny power j\u00f3gy pat\u0159\u00ed nap\u0159\u00edklad chaturanga, kter\u00e1 se podob\u00e1 planku. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"782\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-1124x782.jpg\" alt=\"J\u00f3gov\u00e1 pozice chaturanga\" class=\"wp-image-474482\" style=\"width:843px;height:587px\" title=\"J\u00f3gov\u00e1 pozice 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">J\u00f3gov\u00e1 pozice chaturanga<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Prenatal j\u00f3ga<\/h3>\n\n\n\n<p>Zat\u00edmco v\u00fd\u0161e zm\u00edn\u011bn\u00e9 druhy j\u00f3gy jsou skv\u011bl\u00e9 pro mu\u017ee i \u017eeny, pronatal je speci\u00e1ln\u011b navr\u017eena pro t\u011bhulky. Jej\u00edm c\u00edlem je vytvo\u0159it rovnov\u00e1hu mezi ment\u00e1ln\u00edmi, emocion\u00e1ln\u00edmi, fyzick\u00fdmi a duchovn\u00edmi rozm\u011bry. Z\u00e1rove\u0148 <strong>pom\u00e1h\u00e1 \u017een\u00e1m p\u0159ipravit se na porod uvoln\u011bn\u00edm t\u011bla a mysli, <\/strong>za pomoci bezpe\u010dn\u00fdch technik a \u00e1s\u00e1n vhodn\u00fdch ve v\u0161ech st\u00e1di\u00edch t\u011bhotenstv\u00ed. B\u011bhem t\u011bhotenstv\u00ed toti\u017e mohou m\u00edt n\u011bkter\u00e9 \u017eeny pocit, jako by jejich t\u011blo ovl\u00e1dl mimozem\u0161\u0165an. V\u00fdsledkem toho jsou zm\u011bny mimo jejich kontrolu, kv\u016fli kter\u00fdm se \u017eeny mohou c\u00edtit bez sebe. Prenatal j\u00f3ga je jedn\u00edm ze zp\u016fsob\u016f, jak se <strong>znovu spojit se sv\u00fdm t\u011blem a p\u0159ijmout jeho aktu\u00e1ln\u00ed stav. <\/strong>Jej\u00ed lekce v\u00e1s nav\u00edc spoj\u00ed s komunitou dal\u0161\u00edch t\u011bhulek, kter\u00e9 sd\u00edlej\u00ed stejn\u00fd stav a dok\u00e1\u017eou l\u00e9pe pochopit va\u0161e pocity. Bonusem jsou nov\u00e9 kontakty a p\u0159\u00e1telstv\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed pronatal j\u00f3gy?<\/h4>\n\n\n\n<p>Pokud s j\u00f3gou nem\u00e1te \u017e\u00e1dn\u00e9 zku\u0161enosti, cvi\u010den\u00ed pronatal j\u00f3gy rozhodn\u011b nedoporu\u010dujeme na vlastn\u00ed p\u011bst. Vzhledem k va\u0161emu zdrav\u00ed a zdrav\u00ed va\u0161eho d\u00edt\u011bte byste m\u011bly vyhledat <strong>profesion\u00e1ln\u00ed lekce pronatal j\u00f3gy, b\u011bhem kter\u00fdch budete v dobr\u00fdch a hlavn\u011b odborn\u00fdch rukou. <\/strong>Je\u0161t\u011b p\u0159edt\u00edm se v\u0161ak <strong>nezapome\u0148te poradit se sv\u00fdm l\u00e9ka\u0159em.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-1124x749.jpg\" alt=\"Prenatal j\u00f3ga\" class=\"wp-image-474499\" style=\"width:843px;height:562px\" title=\"Prenatal j\u00f3ga\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Yin j\u00f3ga<\/h3>\n\n\n\n<p>Yin j\u00f3ga je pomal\u00fd styl cvi\u010den\u00ed, <strong>zam\u011b\u0159uje se na hlubok\u00e9 pojivov\u00e9 tk\u00e1n\u011b, jako fascie, klouby, vazy a kosti. <\/strong>B\u00fdv\u00e1 meditativn\u011bj\u0161\u00ed a d\u00e1v\u00e1 v\u00e1m prostor nahl\u00e9dnout do sv\u00e9ho nitra. Po fyzick\u00e9 str\u00e1nce je pro ni typick\u00e9 <strong>del\u0161\u00ed dr\u017een\u00ed \u00e1s\u00e1n, <\/strong>p\u0159i\u010dem\u017e n\u011bkter\u00e9 mohou trvat a\u017e 5 minut. I d\u00edky tomu v\u00e1m yin pom\u00e1h\u00e1 nat\u00e1hnout vz\u00e1cn\u011b pou\u017e\u00edvan\u00e9 tk\u00e1n\u011b. Z\u00e1rove\u0148 v\u00e1s u\u010d\u00ed, jak d\u00fdchat a b\u00fdt se sv\u00fdmi my\u0161lenkami. Toto cvi\u010den\u00ed je zalo\u017eeno na starod\u00e1vn\u00e9 \u010d\u00ednsk\u00e9 filozofii a taoistick\u00fdch principech, v\u011b\u0159\u00ed, \u017ee <strong>existuj\u00ed cesty energie Qi, kter\u00e9 proch\u00e1zej\u00ed na\u0161\u00edm t\u011blem. <\/strong>Natahov\u00e1n\u00edm a dr\u017een\u00edm \u00e1s\u00e1n podle t\u00e9to filozofie otev\u00edr\u00e1me v\u0161echny blok\u00e1dy a uvol\u0148ujeme energii, aby mohla voln\u011b proudit. Sekvence yin j\u00f3gy se \u010dasto poj\u00ed s podobn\u00fdm \u00fa\u010dinkem jako akupunktura. Mezi benefity yin j\u00f3gy pat\u0159\u00ed to, \u017ee <strong>zlep\u0161uje flexibilitu, prodlu\u017euje fascie a zlep\u0161uje cirkulaci krve.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">Jak vypad\u00e1 cvi\u010den\u00ed yin j\u00f3gy?<\/h4>\n\n\n\n<p>Yin j\u00f3ga nevy\u017eaduje \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed podm\u00ednky, a proto je snadn\u00e9 se j\u00ed v\u011bnovat kdekoliv, klidn\u011b i doma. Mo\u017en\u00e1 by v\u0161ak p\u0159esto bylo ide\u00e1ln\u00ed, abyste prvn\u00ed kontakt s n\u00ed absolvovali na skupinov\u00e9 lekci, kde v\u00e1m z\u00e1klady vysv\u011btl\u00ed zku\u0161en\u00fd instruktor. Od lekce m\u016f\u017eete o\u010dek\u00e1vat to, \u017ee se skl\u00e1d\u00e1 z d\u00e9le dr\u017een\u00fdch pasivn\u00edch pozic na podlaze. Procvi\u010duj\u00ed zejm\u00e9na spodn\u00ed \u010d\u00e1st t\u011bla, boky, p\u00e1nev, vnit\u0159n\u00ed stehna a spodek p\u00e1te\u0159e.\nKl\u00ed\u010dem k \u00fasp\u011bchu b\u011bhem cvi\u010den\u00ed yin j\u00f3gy je <strong>dr\u017eet ka\u017edou \u00e1s\u00e1nu del\u0161\u00ed dobu, pr\u016fm\u011brn\u011b 3 a\u017e 5 minut nebo d\u00e9le.<\/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 pozic jsou sedav\u00e9ho charakteru a vy\u017eaduj\u00ed nakl\u00e1n\u011bn\u00ed. V ka\u017ed\u00e9 \u00e1s\u00e1n\u011b se sna\u017ete naj\u00edt klid a uvoln\u011bn\u00ed. Vyhn\u011bte se tomu, \u017ee se budete vrt\u011bt a <strong>pe\u010dliv\u011b natahujte sv\u00e9 fascie a vazy. <\/strong>Ne v\u0161ak tak, abyste c\u00edtili bolest. Soust\u0159e\u010fte se na sv\u00e9 d\u00fdch\u00e1n\u00ed, kter\u00e9 v\u00e1m d\u00e1v\u00e1 op\u011brn\u00fd bod v situac\u00edch, kdy d\u00e9le dr\u017e\u00edte konkr\u00e9tn\u00ed \u00e1s\u00e1nu. Mezi typick\u00e9 pozice yin j\u00f3gy pat\u0159\u00ed nap\u0159\u00edklad <strong>bal\u00e1sana, <\/strong>zn\u00e1m\u00e1 tak\u00e9 pod n\u00e1zvem \u00e1s\u00e1na d\u00edt\u011b. Je pom\u011brn\u011b jednoduch\u00e1 a za\u010d\u00e1te\u010dn\u00edk\u016fm pom\u016f\u017ee proc\u00edtit nata\u017een\u00ed z\u00e1dov\u00e9ho a h\u00fd\u017e\u010fov\u00e9ho svalstva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-1124x749.jpg\" alt=\"J\u00f3gov\u00e1 pozice bal\u00e1sana\" class=\"wp-image-474516\" style=\"width:843px;height:562px\" title=\"J\u00f3gov\u00e1 pozice 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">J\u00f3gov\u00e1 pozice bal\u00e1sana<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Inspirovat_se_muzete_i_nasimi_cviky_pro_zdrava_zada_ve_videu\"><\/span>Inspirovat se m\u016f\u017eete i na\u0161imi cviky pro zdrav\u00e1 z\u00e1da ve 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\" referrerpolicy=\"strict-origin-when-cross-origin\" 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011b\u0159\u00edm, \u017ee uplynul\u00e9 \u0159\u00e1dky v\u00e1m pomohly l\u00e9pe se zorientovat ve sv\u011bt\u011b r\u016fzn\u00fdch druh\u016f j\u00f3gy. St\u00e1le plat\u00ed, \u017ee ten <strong>nejlep\u0161\u00ed styl neexistuje, <\/strong>a proto byste si m\u011bli vybrat takov\u00fd, kter\u00fd nejl\u00e9pe vyhovuje pr\u00e1v\u011b va\u0161im pot\u0159eb\u00e1m. Mnoh\u00e9 ze zm\u00edn\u011bn\u00fdch druh\u016f j\u00f3gy m\u016f\u017eete bez probl\u00e9m\u016f cvi\u010dit i doma, proto\u017ee nevy\u017eaduj\u00ed nic, pouze dobrou podlo\u017eku, znalosti konkr\u00e9tn\u00edch \u00e1s\u00e1n a sportovn\u00ed oble\u010den\u00ed. U n\u011bkolika specifick\u00fdch jako bikram a iyengar se v\u0161ak <strong>doporu\u010duje vyhledat profesion\u00e1ln\u00ed studio. <\/strong>V p\u0159\u00edpad\u011b za\u010d\u00e1te\u010dn\u00edk\u016f je to ale ide\u00e1ln\u00ed mo\u017enost bez ohledu na typ j\u00f3gy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud s j\u00f3gou za\u010d\u00edn\u00e1te, v\u017edy je nejlep\u0161\u00ed nav\u0161t\u00edvit studio a s lektorem se domluvit na individu\u00e1ln\u00edch \u010di skupinov\u00fdch lekc\u00edch. Ide\u00e1ln\u00ed je, abyste jich absolvovali alespo\u0148 n\u011bkolik, dokud se nes\u017eijete se z\u00e1klady. V p\u0159\u00edpad\u011b, \u017ee trv\u00e1te na dom\u00e1c\u00edm cvi\u010den\u00ed, ur\u010dit\u011b si vyberte n\u011bjak\u00fd online j\u00f3ga program, kter\u00fd v\u00e1s provede z\u00e1kladem s kvalitn\u00edmi videi. Co se t\u00fd\u010de druhu j\u00f3gy, nejlep\u0161\u00edm startem bude hatha, kter\u00e1 v\u00e1s sezn\u00e1m\u00ed se z\u00e1kladn\u00edmi \u00e1s\u00e1nami. Jedin\u00e9, co k n\u00ed budete pot\u0159ebovat, je kvalitn\u00ed podlo\u017eka a chu\u0165 cvi\u010dit. Hned pot\u00e9 m\u016f\u017eete t\u011b\u017eit z jej\u00edch benefit\u016f na fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed.<\/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>J\u00f3ga je fenom\u00e9n, kter\u00fd nab\u00edr\u00e1 st\u00e1le na v\u011bt\u0161\u00ed popularit\u011b. Zorientovat se v jej\u00edm sv\u011bt\u011b v\u0161ak m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 zejm\u00e9na pro za\u010d\u00e1te\u010dn\u00edky. Proto jsme pro v\u00e1s zmapovali obl\u00edben\u00e9 druhy j\u00f3gy, kter\u00e9 s sebou p\u0159in\u00e1\u0161ej\u00ed benefity pro fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed. Krom\u011b toho se pod\u00edv\u00e1me na obl\u00edben\u00e9 \u00e1s\u00e1ny a nab\u00eddneme tipy, jak si naj\u00edt j\u00f3gu ide\u00e1ln\u00ed pr\u00e1v\u011b pro v\u00e1s.<\/p>\n","protected":false},"author":120,"featured_media":474563,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7611,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475127","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-wellness-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>9 typ\u016f j\u00f3gy a jejich p\u0159\u00ednos pro fyzick\u00e9 a du\u0161evn\u00ed zdrav\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 druhy j\u00f3gy zn\u00e1me a jak\u00fd je jejich vliv na fyzick\u00e9 \u010di du\u0161evn\u00ed zdrav\u00ed? 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