{"id":476686,"date":"2023-06-12T09:55:19","date_gmt":"2023-06-12T07:55:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=476686"},"modified":"2023-06-12T09:55:22","modified_gmt":"2023-06-12T07:55:22","slug":"9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala\/","title":{"rendered":"9 tipuri de yoga \u0219i beneficiile lor pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mintal\u0103"},"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.ro\/blog\/9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala\/#Exista_intr-adevar_un_tip_de_yoga_care_este_cel_mai_bun\" title=\"Exist\u0103 \u00eentr-adev\u0103r un tip de yoga care este cel mai bun?\">Exist\u0103 \u00eentr-adev\u0103r un tip de yoga care este cel mai bun?<\/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.ro\/blog\/9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala\/#9_tipuri_de_exercitii_yoga_din_care_puteti_alege\" title=\"9 tipuri de exerci\u021bii yoga din care pute\u021bi alege\">9 tipuri de exerci\u021bii yoga din care pute\u021bi alege<\/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.ro\/blog\/9-tipuri-de-yoga-si-beneficiile-lor-pentru-sanatatea-fizica-si-mintala\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/yoga-cheia-catre-un-echilibru-fizic-si-mintal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Yoga este un fenomen<\/strong><\/a>&nbsp;ce c\u00e2\u0219tig\u0103 din ce \u00een ce mai mult\u0103 popularitate. Aceast\u0103 activitate este cunoscut\u0103 \u00een principal deoarece combin\u0103 <strong>beneficii nu numai fizice, ci \u0219i psihologice<\/strong>. Practica regulat\u0103 de yoga v\u0103 poate cre\u0219te nivelul de energie fizic\u0103, vitalitate sau v\u0103 poate \u00eembun\u0103t\u0103\u021bi flexibilitatea \u0219i puterea. De asemenea, poate contribui la <strong>o mai bun\u0103 gestionare a stresului, v\u0103 poate limpezi mintea \u0219i v\u0103 poate ajuta la relaxarea mental\u0103<\/strong>. Cu toate acestea, un mare beneficiu al practicii yoga este c\u0103 este relativ accesibil \u0219i poate fi practicat de aproape toat\u0103 lumea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, tipul de yoga pe care \u00eel alege\u021bi joac\u0103 un anumit rol. Exist\u0103 \u00eentr-adev\u0103r multe stiluri care se adreseaz\u0103 diferitelor niveluri de condi\u021bie fizic\u0103 \u0219i nevoilor individuale ale celor care fac sport. Fiecare dintre acestea este <strong>u\u0219or diferit \u0219i ofer\u0103 diferite variante<\/strong>. Articolul nostru de ast\u0103zi va explora cum s\u0103 alege\u021bi tipul de yoga ideal pentru voi \u0219i cum s\u0103 beneficia\u021bi de avantajele acesteia. <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=\"Exista_intr-adevar_un_tip_de_yoga_care_este_cel_mai_bun\"><\/span>Exist\u0103 \u00eentr-adev\u0103r un tip de yoga care este cel mai bun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a discuta despre tipurile individuale de yoga, probabil c\u0103 a\u021bi dori s\u0103 \u0219ti\u021bi care este cel mai bun. Cu toate acestea, s-ar putea s\u0103 v\u0103 dezam\u0103gim pentru c\u0103&nbsp;<strong>nu exist\u0103 cel mai bun tip de yoga la nivel universal<\/strong>. \u00cen schimb, pute\u021bi alege un stil care s\u0103 se potriveasc\u0103 <strong>nevoilor voastre<\/strong>, f\u0103c\u00e2ndu-l cel mai potrivit pentru voi. Oamenii care practic\u0103 yoga <strong>au scopuri diferite<\/strong>. Unii oameni vor doar un antrenament rapid de diminea\u021b\u0103 pentru a-\u0219i \u00eencepe ziua.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-1124x660.jpg\" alt=\"Exerci\u021bii Yoga\" class=\"wp-image-474374\" width=\"843\" height=\"495\" title=\"Exerci\u021bii Yoga\" 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>\n<\/div>\n\n\n<p>Al\u021bii iubesc yoga pentru c\u0103 le ofer\u0103 exerci\u021bii u\u0219oare, relaxante, ideale pentru preg\u0103tirea somnului. \u00cen plus, exist\u0103 oameni care practic\u0103 yoga cu scopul de a pierde \u00een greutate sau pur \u0219i simplu de a-\u0219i relaxa mintea \u00een timpul zilei. Aceast\u0103 versatilitate, \u00eempreun\u0103 cu accesibilitatea sa pentru toat\u0103 lumea, face din yoga o activitate foarte popular\u0103. Pute\u021bi chiar s\u0103 alterna\u021bi \u00eentre diferite tipuri \u0219i stiluri <strong>\u00een func\u021bie de starea voastr\u0103 de spirit actual\u0103<\/strong>.<strong>&nbsp;<\/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_tipuri_de_exercitii_yoga_din_care_puteti_alege\"><\/span>9 tipuri de exerci\u021bii yoga din care pute\u021bi alege<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toate stilurile de yoga \u00eemp\u0103rt\u0103\u0219esc capacitatea de a induce <strong>un sentiment de u\u0219urare \u0219i relaxare<\/strong>. Cu toate acestea, ele difer\u0103 \u00een concentr\u0103rile lor specifice. Spre exemplu, dac\u0103 face\u021bi antrenament de for\u021b\u0103, s-ar putea s\u0103 aprecia\u021bi Hatha yoga, care pune accent pe flexibilitate \u0219i care v\u0103 poate completa rutina fitness. Cei care caut\u0103 s\u0103-\u0219i <strong>hr\u0103neasc\u0103 latura spiritual\u0103<\/strong> se potrivesc stilului Jivamukti yoga. Dac\u0103 crede\u021bi c\u0103 yoga este prea u\u0219oar\u0103 din cauza antrenamentelor pe care le face\u021bi deja, \u00eencerca\u021bi Power yoga sau Ashtanga yoga, care ofer\u0103 o <strong>provocare suficient\u0103<\/strong>. Exist\u0103 \u00eentr-adev\u0103r multe op\u021biuni \u00een acest sens, dar \u00eenainte de a v\u0103 decide asupra unui anumit tip, ar trebui s\u0103 \u00eencerca\u021bi c\u00e2teva de baz\u0103, deoarece sunt <strong>concepute pentru a fi accesibile \u00eencep\u0103torilor<\/strong>. Un bun exemplu este Hatha yoga men\u021bionat mai sus. Vom discuta mai multe despre acesta \u0219i despre alte tipuri mai jos. <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>\u00cenainte de a \u00eencepe, este important s\u0103 re\u021bine\u021bi c\u0103 pentru \u00eencep\u0103tori, cel mai bine este s\u0103 se \u00eencredin\u021beze \u00eendrum\u0103rii unui instructor cu experien\u021b\u0103 atunci c\u00e2nd decid s\u0103 practice yoga. Instructorul poate explica elementele de baz\u0103 fie individual, fie \u00een grup. Acest lucru v\u0103 va ajuta s\u0103 \u00een\u021belege\u021bi mai bine esen\u021ba yoga \u0219i s\u0103 v\u0103 asigura\u021bi c\u0103 executa\u021bi corect fiecare asana. Cu toate acestea, unele tipuri de yoga sunt relativ simple \u0219i le pute\u021bi \u00eencerca pe cont propriu, spre exemplu, urm\u0103rind diverse videoclipuri de instruire pe YouTube. Mai jos, avem c\u00e2teva sfaturi pentru a v\u0103 ajuta s\u0103 \u00eencepe\u021bi.<\/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=\"wp-block-heading is-style-default\">1. Hatha Yoga<\/h3>\n\n\n\n<p>Termenul \u201eHatha yoga\u201d este folosit \u00een mod tradi\u021bional pentru tehnicile care combin\u0103 <strong>pozi\u021biile, cunoscute sub numele de asane, cu tehnici de respira\u021bie<\/strong>. Este considerat ca o baz\u0103 pentru toate stilurile de yoga \u0219i este foarte cunoscut datorit\u0103 faptului c\u0103 este adecvat pentru \u00eencep\u0103tori \u0219i pentru scopul s\u0103u de a <strong>cur\u0103\u021ba corpul \u0219i sufletul<\/strong>. De obicei, sesiunile de Hatha yoga dureaz\u0103 \u00eentre 45 \u0219i 90 de minute \u0219i implic\u0103 <strong>exerci\u021bii de respira\u021bie, asane \u0219i medita\u021bie<\/strong>. Pozi\u021biile pot fi efectuate \u00een picioare, din \u0219ezut sau \u00eentin\u0219i. Acestea sunt \u021binute timp de mai multe inspira\u021bii \u0219i expira\u021bii, uneori dur\u00e2nd mai mult de un minut. Cercet\u0103rile efectuate \u00een 2016 au confirmat c\u0103 practicarea Hatha yoga timp de 21 de zile poate <strong>\u00eembun\u0103t\u0103\u021bi semnificativ echilibrul \u0219i for\u021ba de baz\u0103<\/strong>. Un alt studiu publicat \u00een Journal of Nursing Research a constatat c\u0103 p\u00e2n\u0103 \u0219i o singur\u0103 \u0219edin\u021b\u0103 de Hatha yoga de 90 de minute a fost <strong>asociat\u0103 cu niveluri reduse de stres<\/strong>. Practica regulat\u0103 a Hatha yoga poate contribui \u00een mare m\u0103sur\u0103 la reducerea nivelurilor de stres percepute. <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\">Cum arat\u0103 Hatha yoga?<\/h4>\n\n\n\n<p>Hatha yoga este un <strong>punct de plecare ideal pentru \u00eencep\u0103tori.<\/strong> Dac\u0103 vre\u021bi s\u0103 \u00eencepe\u021bi s\u0103-l practica\u021bi, cel mai bine este s\u0103 merge\u021bi la o \u0219edin\u021b\u0103 cu un instructor profesionist. Cu toate acestea, dac\u0103 prefera\u021bi s\u0103 face\u021bi primii pa\u0219i yoga de acas\u0103, pute\u021bi g\u0103si inspira\u021bie pe YouTube sau pute\u021bi folosi\u021bi urm\u0103toarele sfaturi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Respira\u021bia<\/strong>: \u00cencerca\u021bi s\u0103 respira\u021bi pe nas sau pe gur\u0103, iar c\u00e2nd expira\u021bi, \u00eencorda\u021bi abdomenul spre diafragma. Respira\u021bia \u00een Hatha yoga este adesea rapid\u0103, de aproximativ 2 p\u00e2n\u0103 la 3 ori pe secund\u0103. \u00cen plus, este, de asemenea, zgomotoas\u0103, iar \u00eentr-o \u0219edin\u021b\u0103 de grup, ceilal\u021bi ar trebui s\u0103 v\u0103 poat\u0103 auzi respira\u021bia. Aceast\u0103 faz\u0103 dureaz\u0103 de obicei \u00eentre 3 \u0219i 5 minute. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Medita\u021bia<\/strong>: Dup\u0103 faza ini\u021bial\u0103, pute\u021bi \u00eencerca s\u0103 trece\u021bi la <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/meditatia-o-modalitate-de-a-gasi-pacea-interioara-de-a-imbunatati-concentrarea-si-somnul-sau-de-a-reduce-stresul\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>medita\u021bie<\/strong><\/a>. \u00cencepe\u021bi cu o respira\u021bie calm\u0103 \u0219i concentra\u021bi-v\u0103 pe fiecare inspira\u021bie \u0219i expira\u021bie. L\u0103sa\u021bi fluxul g\u00e2ndurilor s\u0103 curg\u0103 prin voi f\u0103r\u0103 s\u0103 le analiza\u021bi. Dac\u0103 mintea voastr\u0103 r\u0103t\u0103ce\u0219te, este \u00een regul\u0103, pur \u0219i simplu \u00eentoarce\u021bi-v\u0103 la respira\u021bie \u0219i concentra\u021bi-v\u0103 pe momentul prezent. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Pozi\u021biile pentru \u00eencep\u0103tori<\/strong>: Urm\u0103torul pas dup\u0103 medita\u021bie este s\u0103 trece\u021bi la exerci\u021bii de yoga, cunoscute sub numele de asane. Exist\u0103 o mare varietate din care s\u0103 alege\u021bi, dar pentru \u00eencep\u0103tori, este recomandat s\u0103 \u00eencepe\u021bi cu c\u00e2teva de baz\u0103, deoarece pozi\u021biile mai complexe pot fi solicitante. Una ideal\u0103 de \u00eencercat este Chair Pose sau Pozi\u021bia Scaunului. \u00cencepe cu statul \u00een picioare cu bra\u021bele ridicate \u0219i trecerea \u00eencet \u00eentr-o pozi\u021bie ghemuit\u0103, ca \u0219i cum a\u021bi fi a\u0219eza\u021bi pe un scaun. Cu toate acestea, dac\u0103 v\u0103 uita\u021bi \u00een jur \u00een spa\u021biul online, cu siguran\u021b\u0103 ve\u021bi g\u0103si multe alte exerci\u021bii \u0219i pozi\u021bii. Alege\u021bi-le pe cele pe care le pute\u021bi practica \u0219i \u021bine\u021bi fiecare pozi\u021bie pentru cel pu\u021bin c\u00e2teva respira\u021bii. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>Finalizare armonioas\u0103<\/strong>: la sf\u00e2r\u0219itul primei sesiuni de Hatha yoga, pute\u021bi reduce luminozitatea sau pute\u021bi \u00eenchide ochii \u0219i pute\u021bi asculta un c\u00e2ntec lini\u0219titor. Astfel, l\u0103sa\u021bi-v\u0103 corpul s\u0103 se relaxeze. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-1124x749.jpg\" alt=\"Pozi\u021bie Yoga - Scaunul\" class=\"wp-image-474390\" width=\"843\" height=\"562\" title=\"Pozi\u021bie Yoga - Scaunul\" 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 class=\"wp-element-caption\">Pozi\u021bie Yoga &#8211; Scaunul<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Vinyasa Yoga<\/h3>\n\n\n\n<p>Stilul Vinyasa este oarecum contrastant cu Hatha yoga. \u00cen timp ce Hatha yoga se concentreaz\u0103 pe alternarea pozi\u021biilor cu pauze de odihn\u0103, Vinyasa yoga conecteaz\u0103 pozi\u021bii pentru a crea o <strong>secven\u021b\u0103 f\u0103r\u0103 \u00eentreruperi, f\u0103r\u0103 pauze<\/strong>. De aceea este ceva mai solicitant \u00een compara\u021bie cu Hatha yoga. \u00cen acela\u0219i timp, este suficient de flexibil \u0219i include diverse asane \u00een secven\u021be diferite. Vinyasa yoga sincronizeaz\u0103, de asemenea, fiecare mi\u0219care cu respira\u021bia. Aceasta din urm\u0103 are prioritate \u0219i ac\u021bioneaz\u0103 ca ancor\u0103 principal\u0103 pentru fiecare mi\u0219care. Mai multe studii au examinat beneficiile vinyasa yoga. Un studiu din 2021 a observat 30 de yoghini pe parcursul a trei luni \u0219i a constatat c\u0103 Vinyasa yoga <strong>poate avea un impact benefic asupra nivelului de zah\u0103r din s\u00e2nge \u0219i colesterol<\/strong>. Un alt studiu afirm\u0103 c\u0103 Vinyasa yoga <strong>ajut\u0103 la relaxare \u0219i \u00eembun\u0103t\u0103\u021be\u0219te capacitatea de a gestiona stresul<\/strong>. <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\">Cum arat\u0103 Vinyasa?<\/h4>\n\n\n\n<p>O sesiune tipic\u0103 de yoga Vinyasa include <strong>diverse asane \u00een timp ce sta\u021bi \u00een picioare, a\u0219eza\u021bi \u0219i \u00eentin\u0219i pe spate sau pe burt\u0103<\/strong>. \u00cen timpul unei sesiuni de grup, este posibil s\u0103 auzi\u021bi instructorul rostind cuv\u00e2ntul \u201eVinyasa\u201d, care v\u0103 \u00eendeamn\u0103 s\u0103 efectua\u021bi un salut c\u0103tre soare. Interesant este c\u0103 o clas\u0103 de yoga Vinyasa nu are o durat\u0103 fix\u0103, a\u0219a c\u0103 pute\u021bi g\u0103si sesiuni mai scurte care dureaz\u0103 \u00een jur de 30 de minute. \u00cen general, <strong>durata medie a cursului variaz\u0103 de la 45 la 60 de minute<\/strong>. Este recomandabil s\u0103 purta\u021bi <a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00eembr\u0103c\u0103minte sportiv\u0103<\/strong><\/a>&nbsp;de \u00eenalt\u0103 calitate, respirabil\u0103 pentru antrenament. Dac\u0103 a\u021bi urm\u0103rit deja cum arat\u0103 Vinyasa yoga \u0219i nu sunte\u021bi chiar \u00eencep\u0103tori \u00een yoga \u0219i v\u0103 preg\u0103ti\u021bi pentru o sesiune de grup, a\u0219tepta\u021bi-v\u0103 ca unele asane s\u0103 fie \u00eenc\u0103 noi pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, pozi\u021biile de baz\u0103 sunt adesea folosite \u00een timpul practicii. Un exemplu de pozi\u021bie de baz\u0103 este <strong>\u00eentinderea pisic\u0103-vac\u0103<\/strong>. Const\u0103 \u00een arcuirea coloanei vertebrale la inspira\u021bie \u0219i rotunjirea ei la expira\u021bie. De acolo, pute\u021bi trece u\u0219or la urm\u0103toarea pozi\u021bie, f\u0103r\u0103 pauz\u0103. Cu toate acestea, re\u021bine\u021bi c\u0103 fiecare mi\u0219care din secven\u021b\u0103 este coordonat\u0103 fie cu o inspira\u021bie, fie cu o expira\u021bie. Dac\u0103 nu a\u021bi mai f\u0103cut Vinyasa p\u00e2n\u0103 acum, pute\u021bi \u00eencerca Pozi\u021bia Cobra. Utiliza\u021bi un <a href=\"https:\/\/gymbeam.ro\/covoras-pliabil-pentru-fitness-yoga-mat-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>covora\u0219<\/strong><\/a> yoga pentru stabilitate. Inspira\u021bi \u0219i \u00eentinde\u021bi-v\u0103 \u00eentr-o pozi\u021bie joas\u0103 de Cobra. \u021aine\u021bi m\u00e2inile nemi\u0219cate \u0219i, \u00een timp ce cobor\u00e2\u021bi \u0219oldurile la p\u0103m\u00e2nt, \u00eencerca\u021bi s\u0103 v\u0103 ridica\u021bi pieptul \u00eenainte. Concentra\u021bi-v\u0103 pe ridicarea pieptului folosind puterea mu\u0219chilor spatelui, mai degrab\u0103 dec\u00e2t pe baza presiunii m\u00e2inilor. \u00cencerca\u021bi s\u0103 minimiza\u021bi sau, \u00een mod ideal, s\u0103 nu ave\u021bi greutate pe m\u00e2ini. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg\" alt=\"Pozi\u021bia Yoga - Cobra\" class=\"wp-image-474394\" width=\"843\" height=\"562\" title=\"Pozi\u021bia Yoga - Cobra\" 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 class=\"wp-element-caption\">Pozi\u021bia Yoga &#8211; Cobra<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ashtanga Yoga<\/h3>\n\n\n\n<p>La fel ca Vinyasa yoga, Ashtanga yoga implic\u0103 \u0219i trecerea de la o pozi\u021bie la alta. Cu toate acestea, Ashtanga iese \u00een eviden\u021b\u0103 prin faptul c\u0103 <strong>executa\u021bi \u00eentotdeauna acelea\u0219i asane \u00een aceea\u0219i secven\u021b\u0103, cu acela\u0219i num\u0103r de inspira\u021bii \u0219i expira\u021bii<\/strong>. Numele s\u0103u este o combina\u021bie a cuv\u00e2ntului \u201eashta\u201d (opt) \u0219i \u201eanga\u201d (membre sau p\u0103r\u021bi). Num\u0103rul opt din nume nu este arbitrar; reprezint\u0103 un sistem holistic format din opt membre. Aceste membre includ:<\/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 (cod moral)<\/li>\n\n\n\n<li>Niyama (<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/autodisciplina-cheia-succesului-in-sport-si-in-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">auto-disciplina<\/a>)<\/li>\n\n\n\n<li>Asana (pozi\u021bie\/exerci\u021biu yoga)<\/li>\n\n\n\n<li>Pranayama (respira\u021bie controlat\u0103)<\/li>\n\n\n\n<li>Pratyahara (deta\u0219area min\u021bii de la distrageri)<\/li>\n\n\n\n<li>Dharana (concentrarea)<\/li>\n\n\n\n<li>Dhyana (medita\u0163ia)<\/li>\n\n\n\n<li>Samadhi (unitate cu sine)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centregul exerci\u021biu dureaz\u0103 de obicei aproximativ 90 de minute, fiecare mi\u0219care fiind ghidat\u0103 de o respira\u021bie controlat\u0103. Ashtanga yoga este foarte dinamic\u0103 \u0219i este adesea considerat\u0103 o form\u0103 atletic\u0103 a Hatha yoga men\u021bionat\u0103 mai sus. De\u0219i se concentreaz\u0103 \u00een primul r\u00e2nd pe exerci\u021biile fizice, sus\u021bine \u0219i lini\u0219tea mental\u0103. Potrivit unui studiu realizat \u00een 2017, beneficiile Ashtanga yoga pentru <strong>s\u0103n\u0103tatea mintal\u0103 at\u00e2t la copii, c\u00e2t \u0219i la adul\u021bi<\/strong> pot fi experimentate dup\u0103 doar nou\u0103 s\u0103pt\u0103m\u00e2ni de practic\u0103. <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\">Cum arat\u0103 Ashtanga?<\/h4>\n\n\n\n<p>Fiecare sesiune de Ashtanga yoga const\u0103 dintr-o succesiune de pozi\u021bii care sunt <strong>practicate \u00een aceea\u0219i ordine<\/strong>. O sesiune tipic\u0103 dureaz\u0103 de obicei <strong>90 de minute<\/strong> \u0219i \u00eencepe \u00eentotdeauna cu zece runde de salut\u0103ri c\u0103tre soare. Acestea servesc ca \u00eenc\u0103lzire pentru a v\u0103 pune corpul \u00een mi\u0219care. \u00cen plus, fi\u021bi preg\u0103ti\u021bi s\u0103 transpira\u021bi \u00een timpul \u0219edin\u021bei, a\u0219a c\u0103 este recomandat s\u0103 v\u0103 hidrata\u021bi corespunz\u0103tor \u00een prealabil. Cu toate acestea, conform filozofiei Ashtanga, ar trebui s\u0103 <strong>evita\u021bi s\u0103 be\u021bi ap\u0103 \u00een timpul practicii<\/strong> efective, deoarece se crede c\u0103 apa v\u0103 stinge focul interior. De asemenea, nu fi\u021bi surprin\u0219i dac\u0103 <strong>instructorul v\u0103 atinge<\/strong> \u00een timpul exerci\u021biului. Ashtanga yoga se bazeaz\u0103 mai mult pe demonstra\u021bii practice \u0219i pe asisten\u021ba practic\u0103 a profesorului dec\u00e2t pe explica\u021bii teoretice. Instructorul <strong>v\u0103 poate ajuta s\u0103 face\u021bi \u00eentinderile, s\u0103 reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103<\/strong> sau s\u0103 \u00eendoi\u021bi corpul \u00een pozi\u021biile dorite. Cu toate acestea, nu este nevoie s\u0103 v\u0103 fie fric\u0103 sau s\u0103 sim\u021bi\u021bi disconfort din cauza acestei asisten\u021be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scopul acestui ajutor este de a v\u0103 asigura c\u0103 v\u0103 sim\u021bi\u021bi bine \u00een timpul antrenamentului. Dac\u0103 prefera\u021bi s\u0103 nu v\u0103 ating\u0103 nimeni, pute\u021bi solicita politicos instructorului s\u0103 explice pozi\u021biile verbal, \u00een loc s\u0103 le demonstreze fizic. \u0218edin\u021ba \u00een sine include \u0219ase serii diferite, inclusiv serii primare, intermediare \u0219i avansate, aranjate pe nivel de dificultate. Pentru \u00eencep\u0103tori, se recomand\u0103 s\u0103 \u00eenceap\u0103 cu seria primar\u0103, care const\u0103 \u00een <strong>asane cunoscute din Vinyasa yoga<\/strong>. Diferen\u021ba const\u0103 \u00een <strong>secven\u021ba fix\u0103 care este urmat\u0103 \u0219i nu modificat\u0103<\/strong>. \u00cen timpul antrenamentului, ar trebui s\u0103 l\u0103sa\u021bi respira\u021bia s\u0103 v\u0103 ghideze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de fiecare asana, se efectueaz\u0103 o inspira\u021bie care v\u0103 conduce \u00een pozi\u021biile individuale. Respira\u021bia devine punctul principal de concentrare \u00eenainte de a trece la urm\u0103toarea asana. Cu toate acestea, la \u00eenceput, nu v\u0103 face\u021bi griji prea mult cu privire la selectarea unor pozi\u021bii specifice. Mul\u021bi yoghini cu experien\u021b\u0103 recomand\u0103 s\u0103 \u00eencepe\u021bi Ashtanga de la elementele de baz\u0103, care includ Saluturile Soarelui. Acest lucru va fi suficient ini\u021bial pentru \u00eencep\u0103tori. Exist\u0103 un total de 108 runde de Saluturi ale Soarelui, iar yoghinii experimenta\u021bi le execut\u0103 \u00een \u0219ase repet\u0103ri. Cu toate acestea, \u00eencep\u0103torii sunt sf\u0103tui\u021bi s\u0103 \u00eenceap\u0103 cu 12 runde la \u00eenceput \u0219i s\u0103 le repete de mai multe ori. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-1124x749.jpg\" alt=\"Ashtanga yoga\" class=\"wp-image-474410\" width=\"843\" height=\"562\" title=\"Ashtanga yoga\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Kundalini Yoga<\/h3>\n\n\n\n<p>Numele \u201eKundalini\u201d provine din cuv\u00e2ntul sanscrit \u201ekundal\u201d, care \u00eenseamn\u0103 \u201ecircular\u201d \u0219i, de asemenea, se refer\u0103 la un \u0219arpe \u00eencol\u0103cit. Se spune c\u0103 energia \u00een sine \u00een acest tip de yoga este ca acel \u0219arpe \u00eencol\u0103cit. \u00cen religiile orientale, se credea c\u0103 <strong>energia divin\u0103 se formeaz\u0103 \u00een partea inferioar\u0103 a coloanei vertebrale<\/strong> \u0219i, \u00een mod similar, Kundalini yoga lucreaz\u0103 la trezirea energiei din noi, la fel ca desf\u0103\u0219urarea unui \u0219arpe. Conform filozofiei sale, face acest lucru prin <strong>activarea celor \u0219apte chakre, permi\u021b\u00e2nd energiei s\u0103 curg\u0103 de la baza coloanei vertebrale prin corp \u0219i, \u00een cele din urm\u0103, ajung\u00e2nd la coroana capului<\/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><span style=\"text-align: inherit\">Ideea principal\u0103 a Kundalini yoga este de a cre\u0219te con\u0219tiin\u021ba de sine a yoghinilor prin deblocarea chakrelor \u0219i lini\u0219tirea min\u021bii, permi\u021b\u00e2nd energiei vitale s\u0103 curg\u0103 liber prin corp. Practicarea regulat\u0103 a acestui tip de yoga poate, conform unui studiu realizat de autori indieni,&nbsp;s\u0103 <strong>m\u0103reasc\u0103 produc\u021bia de serotonin\u0103 \u00een creierul nostru, contribuind la un sentiment de fericire<\/strong>. Cercet\u0103rile ulterioare sugereaz\u0103, de asemenea, c\u0103 Kundalini yoga poate <strong>\u00eembun\u0103t\u0103\u021bi func\u021biile cognitive<\/strong>, \u00een special memoria. <\/span><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\">Cum arat\u0103 Kundalini?<\/h4>\n\n\n\n<p>O sesiune tipic\u0103 de yoga Kundalini const\u0103 din trei p\u0103r\u021bi. Prima parte presupune incantarea, urmat\u0103 de o scurt\u0103 \u00eenc\u0103lzire pentru coloana vertebral\u0103. Practica principal\u0103 const\u0103 \u00een kriyas, care sunt secven\u021be de posturi legate de respira\u021bie. \u00centreaga practic\u0103 se \u00eencheie cu o medita\u021bie final\u0103 sau cu un c\u00e2ntec. Fiecare kriya, care \u00eenseamn\u0103 \u201eac\u021biune\u201d \u00een sanscrit\u0103, combin\u0103 <strong>pozi\u021biile fizice cu respira\u021bia sau medita\u021bia<\/strong>. La \u00eenceput, este indicat s\u0103 alege\u021bi c\u00e2teva dintre pozi\u021biile de baz\u0103, cum ar fi Cobra men\u021bionat\u0103 mai sus. O alt\u0103 alegere bun\u0103 ar fi pozi\u021bia R\u0103zboinicul, care v\u0103 solicit\u0103 picioarele \u0219i fesele \u00een mod corespunz\u0103tor. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-1124x749.jpg\" alt=\"Pozi\u021bie Yoga - R\u0103zboinicul \" class=\"wp-image-474427\" width=\"843\" height=\"562\" title=\"Pozi\u021bie Yoga - R\u0103zboinicul \" 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 class=\"wp-element-caption\">Pozi\u021bie Yoga &#8211; R\u0103zboinicul <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bikram Yoga<\/h3>\n\n\n\n<p>Bikram yoga a ap\u0103rut \u00een anii 1970 \u0219i a fost creat de guru indian-american Bikram Choudhury. Scopul acestei metode este de a <strong>spori beneficiile oferite de yoga tradi\u021bional\u0103 prin c\u0103ldur\u0103, care ajut\u0103 mu\u0219chii s\u0103 se \u00eentind\u0103 mai u\u0219or<\/strong>. Potrivit fondatorului s\u0103u, c\u0103ldura din timpul yoga Bikram ajut\u0103, de asemenea, la eliminarea toxinelor \u0219i sus\u021bine pierderea \u00een greutate. Mul\u021bi oameni confund\u0103 u\u0219or acest stil cu yoga fierbinte, dar diferen\u021ba const\u0103 \u00een faptul c\u0103 Bikram yoga este practicat\u0103 printr-o <strong>secven\u021b\u0103 specific\u0103 de 26 de asane<\/strong>. Aceste asane se efectueaz\u0103 \u00eentr-o <strong>camer\u0103 \u00eenc\u0103lzit\u0103 la 42\u00b0C (108\u00b0F)<\/strong> \u0219i se repet\u0103 p\u00e2n\u0103 la sf\u00e2r\u0219itul \u0219edin\u021bei, care <strong>dureaz\u0103 de obicei aproximativ 90 de minute<\/strong>. \u00centreaga secven\u021b\u0103 este conceput\u0103 pentru a <strong>\u00eentinde \u00eentregul corp<\/strong>, oferind \u00een acela\u0219i timp beneficiile comune ale yoga. Un avantaj al acestui stil este c\u0103 urmeaz\u0103 \u00eentotdeauna aceea\u0219i secven\u021b\u0103 de asane \u00een aceea\u0219i ordine, f\u0103c\u00e2ndu-le mai u\u0219or de amintit. Un alt beneficiu, a\u0219a cum este indicat de un studiu realizat de NIH, este c\u0103 Bikram yoga \u00eembun\u0103t\u0103\u021be\u0219te rezisten\u021ba corpului inferior \u0219i gama de mi\u0219care. <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\">Cum arat\u0103 Bikram?<\/h4>\n\n\n\n<p>\u00cen timp ce pute\u021bi \u00eencepe cu stilurile de yoga men\u021bionate mai sus acas\u0103, yoga Bikram este o excep\u021bie. Practica necesit\u0103 o <strong>camer\u0103 cu o anumit\u0103 temperatur\u0103 \u0219i umiditate, de obicei stabilite la 42 de grade Celsius<\/strong>. Prin urmare, cel mai frecvent se face \u00eentr-un studio special conceput. Dac\u0103 v\u0103 intereseaz\u0103 acest stil, primul vostru pas ar trebui s\u0103 fie s\u0103 g\u0103si\u021bi cursuri de yoga Bikram \u00een zona voastr\u0103. Deoarece este o practic\u0103 foarte cunoscut\u0103, s-ar putea s\u0103 nu fie at\u00e2t de dificil pe c\u00e2t pare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt avantaj este c\u0103 <strong>Bikram yoga include o list\u0103 precis\u0103 de 26 de pozi\u021bii, cu care v\u0103 pute\u021bi familiariza \u00eenainte de practica propriu-zis\u0103<\/strong>, astfel \u00eenc\u00e2t s\u0103 \u0219ti\u021bi la ce s\u0103 v\u0103 a\u0219tepta\u021bi. Lista include pozi\u021bii precum Ardha Chandrasana (jum\u0103tate de lun\u0103), Dandayamana Dhanurasana (m\u00e2na \u00eentins\u0103 cu piciorul adus la spate) \u0219i Garudasana (vulturul). Pute\u021bi practica aceste asane individuale acas\u0103, iar \u00een timpul unei sesiuni de grup, acestea vor fi \u00eenso\u021bite de temperatura \u0219i umiditatea corespunz\u0103toare. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-1124x749.jpg\" alt=\"Bikram Yoga\" class=\"wp-image-474445\" width=\"843\" height=\"562\" title=\"Bikram Yoga\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Iyengar Yoga<\/h3>\n\n\n\n<p>Yoga Iyengar \u00ee\u0219i are originile de peste 75 de ani. Fondatorul s\u0103u este guru indian Bellur Krishnamachar Sundararaja, mai cunoscut sub numele de B.K.S. Iyengar. Acesta credea c\u0103 yoga Iyengar, datorit\u0103 stilului s\u0103u, este mai mult dec\u00e2t o disciplin\u0103 fizic\u0103. El s-a referit adesea la aceasta ca fiind o art\u0103, \u0219tiin\u021b\u0103 \u0219i filozofie. Este accesibil\u0103 tuturor grupelor de v\u00e2rst\u0103 \u0219i pune accent pe sincronizarea precis\u0103 a mi\u0219c\u0103rilor. \u00cen plus, <strong>cuprinde utilizarea unor elemente de recuzit\u0103 care permit yoghinilor s\u0103 ob\u021bin\u0103 o aliniere perfect\u0103 \u00een fiecare asana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai notabil\u0103 diferen\u021b\u0103 fa\u021b\u0103 de alte stiluri este c\u0103 yoga Iyengar are un <strong>sistem de predare standardizat la nivel global<\/strong>. Fiecare instructor urmeaz\u0103 o preg\u0103tire riguroas\u0103 pentru a ob\u021bine o certificare oficial\u0103. Numai atunci pot explica eficient tehnica \u0219i pot utiliza cu pricepere Iyengar. Clasele predate de instructori certifica\u021bi au <strong>secven\u021be unice concepute de B.K.S. Iyengar \u00eensu\u0219i \u0219i ghideaz\u0103 participan\u021bii printr-o progresie sistematic\u0103<\/strong>. Elevii la yoga Iyengar \u00eenva\u021b\u0103 cum s\u0103 p\u0103trund\u0103 dincolo de corpul fizic \u00een straturile interioare de energie, spirit \u0219i minte pentru a ob\u021bine pacea, vitalitatea \u0219i claritatea. Studiile au ar\u0103tat c\u0103 yoga Iyengar poate contribui la reducerea oboselii \u0219i a tensiunii arteriale, precum \u0219i la \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii. <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\">Cum arat\u0103 Iyengar?<\/h4>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 practica\u021bi yoga Iyengar acas\u0103, ar trebui s\u0103 crea\u021bi o <strong>secven\u021b\u0103 fluent\u0103 folosind aproximativ 200 de asane \u0219i 14 tehnici de respira\u021bie<\/strong>. Pentru \u00eencep\u0103tori, acesta poate fi un proces aproape imposibil. Prin urmare, ca \u0219i \u00een cazul Bikram yoga, este recomandat s\u0103 g\u0103si\u021bi cursuri \u00een zona voastr\u0103 predate de instructori autoriza\u021bi. \u00cen acest fel, v\u0103 pute\u021bi preg\u0103ti pentru o clas\u0103 care include o <strong>\u00eenc\u0103lzire meditativ\u0103, asane \u00een picioare \u0219i \u00eentinerirea spatelui<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-1124x749.jpg\" alt=\"Iyengar Yoga\" class=\"wp-image-474464\" width=\"843\" height=\"562\" title=\"Iyengar Yoga\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Power Yoga<\/h3>\n\n\n\n<p>Acest stil de yoga, a\u0219a cum sugereaz\u0103 \u0219i numele, v\u0103 provoac\u0103 nivelul de fitness. Este o form\u0103 de Vinyasa yoga caracterizat\u0103 prin <strong>secven\u021be rapide \u00een care trece\u021bi u\u0219or de la o asana la alta, sincroniz\u00e2nd mi\u0219carea cu respira\u021bia<\/strong>. Power yoga se concentreaz\u0103 pe construirea for\u021bei \u0219i a flexibilit\u0103\u021bii prin asane specifice. Cu toate acestea, structura real\u0103 \u0219i varia\u021biile Power yoga pot diferi. De obicei, aceast\u0103 practic\u0103 pune accent pe antrenamentul \u00eentregului corp, <strong>cre\u0219terea frecven\u021bei cardiace \u0219i arderea caloriilor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asanele individuale pot fi \u021binute p\u00e2n\u0103 la un minut, contribuind la cre\u0219terea puterii. Secven\u021ba asanelor este de obicei divers\u0103 \u0219i depinde de creativitatea instructorului, reflect\u00e2nd diferitele forme de power yoga. Practica urmeaz\u0103, \u00een general, o abordare progresiv\u0103, \u00eencep\u00e2nd cu asane de baz\u0103 \u0219i mai simple \u0219i progres\u00e2nd treptat c\u0103tre altele mai solicitante. Av\u00e2nd \u00een vedere natura sa, power yoga a fost legat\u0103 \u0219i de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>beneficiile exerci\u021biilor cardiovasculare<\/strong><\/a><strong>.<\/strong>&nbsp;<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\">Cum arat\u0103 Power yoga?<\/h4>\n\n\n\n<p>Cursurile de power yoga sunt de obicei desf\u0103\u0219urate \u00een grupuri \u00een diferite studiouri sau centre fitness. Acestea sunt adesea denumite Vinyasa yoga, deoarece Power Yoga este una dintre formele sale. Pentru \u00eencep\u0103tori, este recomandat s\u0103 <strong>frecventeze cursurile introductive \u00eenainte de a practica acas\u0103<\/strong>. Dac\u0103 nu a\u021bi practicat niciodat\u0103 yoga p\u00e2n\u0103 acum, s\u0103 \u00eencepe\u021bi cu Hatha yoga ar putea fi o idee mai bun\u0103, deoarece are un ritm mai lent \u0219i v\u0103 prezint\u0103 asanele individuale \u0219i tehnica lor adecvat\u0103 \u00eentr-un mediu calm. Unele asane de baz\u0103 ale power yoga includ Chaturanga, care seam\u0103n\u0103 cu pozi\u021bia sc\u00e2ndura sau plank. <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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-1124x782.jpg\" alt=\"Pozi\u021bie Yoga - Chaturanga\" class=\"wp-image-474482\" width=\"843\" height=\"587\" title=\"Pozi\u021bie Yoga - 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 class=\"wp-element-caption\">Pozi\u021bie Yoga &#8211; Chaturanga<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Yoga prenatal\u0103<\/h3>\n\n\n\n<p>Toate tipurile anterioare de yoga sunt potrivite at\u00e2t pentru b\u0103rba\u021bi, c\u00e2t \u0219i pentru femei, dar yoga prenatal\u0103 este special conceput\u0103 pentru femeile \u00eens\u0103rcinate. Scopul s\u0103u este de a crea un echilibru \u00eentre dimensiunile mentale, emo\u021bionale, fizice \u0219i spirituale. De asemenea, <strong>ajut\u0103 femeile s\u0103 se preg\u0103teasc\u0103 pentru na\u0219tere prin sus\u021binerea relax\u0103rii corpului \u0219i a min\u021bii<\/strong> prin tehnici sigure \u0219i asane potrivite pentru toate etapele sarcinii. \u00cen timpul sarcinii, unele femei pot sim\u021bi ca \u0219i cum corpurile lor sunt controlate de o prezen\u021b\u0103 extraterestr\u0103. Acest lucru poate duce la schimb\u0103ri care se simt \u00een afara controlului lor, f\u0103c\u00e2ndu-le s\u0103 se simt\u0103 deconectate. Yoga prenatal\u0103 este o modalitate de a v\u0103 <strong>reconecta cu corpul vostru \u0219i de a \u00eembr\u0103\u021bi\u0219a starea lui actual\u0103<\/strong>. \u00cen plus, cursurile de yoga prenatal\u0103 ofer\u0103 un sentiment de comunitate cu alte femei \u00eens\u0103rcinate care \u00eemp\u0103rt\u0103\u0219esc aceea\u0219i experien\u021b\u0103 \u0219i care \u00ee\u0219i pot \u00een\u021belege mai bine sentimentele. Astfel, construirea de noi conexiuni \u0219i prietenii este doar un bonus. <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\">Cum arat\u0103 yoga prenatal\u0103?<\/h4>\n\n\n\n<p>Dac\u0103 nu ave\u021bi experien\u021be anterioare cu yoga, practicarea yoga prenatal\u0103 pe cont propriu nu este recomandat\u0103. Av\u00e2nd \u00een vedere s\u0103n\u0103tatea voastr\u0103 \u0219i a bebelu\u0219ului, este important s\u0103 c\u0103uta\u021bi <strong>cursuri profesioniste de yoga prenatal\u0103, unde ve\u021bi fi pe m\u00e2ini bune \u0219i bine informate<\/strong>. Cu toate acestea, \u00eenainte de a \u00eencepe orice program de exerci\u021bii, <strong>asigura\u021bi-v\u0103 c\u0103 v\u0103 consulta\u021bi cu medicul vostru.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-1124x749.jpg\" alt=\"Yoga prenatal\u0103\" class=\"wp-image-474499\" width=\"843\" height=\"562\" title=\"Yoga prenatal\u0103\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Yin Yoga<\/h3>\n\n\n\n<p>Yin yoga este un stil de exerci\u021biu cu ritm lent care se <strong>concentreaz\u0103 pe \u021besuturile conjunctive profunde, cum ar fi fascia, articula\u021biile, ligamentele \u0219i oasele<\/strong>. Acesta tinde s\u0103 fie un exerci\u021biu mai meditativ \u0219i ofer\u0103 spa\u021biu pentru introspec\u021bie. Din punct de vedere fizic, Yin yoga se caracterizeaz\u0103 prin asane mai lungi, cu unele pozi\u021bii care dureaz\u0103 p\u00e2n\u0103 la 5 minute. Aceast\u0103 durat\u0103 prelungit\u0103 ajut\u0103 la \u00eentinderea \u021besuturilor utilizate rar. De asemenea, v\u0103 \u00eenva\u021b\u0103 cum s\u0103 respira\u021bi \u0219i s\u0103 fi\u021bi con\u0219tien\u021bi de g\u00e2ndurile voastre. Aceast\u0103 practic\u0103 \u00ee\u0219i are r\u0103d\u0103cinile \u00een filozofia chinez\u0103 veche \u0219i \u00een principiile taoiste, care cred \u00een existen\u021ba unor c\u0103i energetice numite Qi care curg prin corpurile umane. Prin \u00eentinderea \u0219i men\u021binerea asanelor conform acestei filozofii, scopul este de a deschide blocajele \u0219i de a elibera energie, permi\u021b\u00e2ndu-i acesteia s\u0103 curg\u0103 liber. Secven\u021ba Yin yoga este adesea asociat\u0103 cu efecte similare cu cea a acupuncturii. Beneficiile Yin yoga includ o flexibilitate \u00eembun\u0103t\u0103\u021bit\u0103, prelungirea fasciei \u0219i o circula\u021bie \u00eembun\u0103t\u0103\u021bit\u0103 a s\u00e2ngelui.<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\">Cum arat\u0103 Yin Yoga?<\/h4>\n\n\n\n<p>Yin yoga nu necesit\u0103 condi\u021bii speciale, a\u0219a c\u0103 poate fi practicat cu u\u0219urin\u021b\u0103 oriunde, inclusiv acas\u0103. Cu toate acestea, este indicat s\u0103 \u00eencerca\u021bi ini\u021bial Yin yoga \u00eentr-o \u0219edin\u021b\u0103 de grup \u00een care un instructor cu experien\u021b\u0103 s\u0103 v\u0103 poat\u0103 explica elementele de baz\u0103. \u00cen timpul unui curs de Yin yoga, v\u0103 pute\u021bi a\u0219tepta la pozi\u021bii pasive mai lungi pe podea. Acestea vizeaz\u0103 \u00een primul r\u00e2nd partea inferioar\u0103 a corpului, inclusiv \u0219oldurile, pelvisul, interiorul coapselor \u0219i coloana lombar\u0103. Cheia unei practici reu\u0219ite de Yin yoga este s\u0103 <strong>\u021bine\u021bi fiecare asana pentru o perioad\u0103 prelungit\u0103, de obicei \u00een jur de 3 p\u00e2n\u0103 la 5 minute sau mai mult.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Multe dintre pozi\u021biile din Yin yoga sunt a\u0219ezate \u0219i necesit\u0103 o aplecare \u00eenainte. \u00cen fiecare asana, trebuie s\u0103 cauta\u021bi s\u0103 g\u0103si\u021bi pacea \u0219i relaxarea. Evita\u021bi s\u0103 v\u0103 agita\u021bi \u0219i <strong>\u00eentinde\u021bi-v\u0103 cu aten\u021bie fascia \u0219i ligamentele<\/strong>, dar nu p\u00e2n\u0103 la punctul dureros. Concentra\u021bi-v\u0103 asupra respira\u021biei, ceea ce v\u0103 va oferi un punct de baz\u0103 atunci c\u00e2nd \u021bine\u021bi o anumit\u0103 asana pentru o perioad\u0103 lung\u0103 de timp. Una dintre pozi\u021biile tipice Yin yoga se nume\u0219te \u201e<strong>Balasana<\/strong>\u201d, cunoscut\u0103 \u0219i sub numele de Pozi\u021bia copilului. Aceasta este relativ simpl\u0103 \u0219i \u00eei ajut\u0103 pe \u00eencep\u0103tori s\u0103 simt\u0103 \u00eentinderea mu\u0219chilor spatelui \u0219i \u0219oldului.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-1124x749.jpg\" alt=\"Pozi\u021bia Yoga - Balasana\" class=\"wp-image-474516\" width=\"843\" height=\"562\" title=\"Pozi\u021bia Yoga - Balasana\" 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 class=\"wp-element-caption\">Pozi\u021bia Yoga &#8211; Balasana<\/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=\"Care_este_concluzia\"><\/span>Care este concluzia? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Credem c\u0103 r\u00e2ndurile anterioare v-au ajutat s\u0103 \u00een\u021belege\u021bi mai bine lumea diferitelor stiluri de yoga. Aminti\u021bi-v\u0103, <strong>nu exist\u0103 un stil unic<\/strong>, a\u0219a c\u0103 v\u0103 recomand\u0103m s\u0103 \u00eel alege\u021bi pe cel care se potrive\u0219te cel mai bine nevoilor voastre. Multe dintre stilurile de yoga men\u021bionate pot fi practicate acas\u0103 f\u0103r\u0103 probleme, deoarece necesit\u0103 doar un covora\u0219 de calitate, cunoa\u0219terea unor asane specifice \u0219i \u021binute corespunz\u0103tor pentru antrenament. Cu toate acestea, pentru unele stiluri specifice, cum ar fi Bikram \u0219i Iyengar, <strong>este recomandat s\u0103 c\u0103uta\u021bi instructori profesioni\u0219ti<\/strong>. Pentru \u00eencep\u0103tori, \u00eens\u0103, este o op\u021biune ideal\u0103 indiferent de tipul de yoga pe care \u00eel aleg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 abia \u00eencepe\u021bi s\u0103 practica\u021bi yoga, este \u00eentotdeauna recomandat s\u0103 vizita\u021bi un studio \u0219i s\u0103 discuta\u021bi despre sesiuni individuale sau de grup cu un instructor. \u00cen mod ideal, ar trebui s\u0103 urma\u021bi mai multe cursuri p\u00e2n\u0103 c\u00e2nd v\u0103 familiariza\u021bi cu elementele de baz\u0103. Dac\u0103 prefera\u021bi s\u0103 exersa\u021bi acas\u0103, asigura\u021bi-v\u0103 c\u0103 alege\u021bi un curs de yoga online de \u00eencredere, care v\u0103 ghideaz\u0103 prin elementele fundamentale cu videoclipuri de \u00eenalt\u0103 calitate. \u00cen ceea ce prive\u0219te tipul de yoga, poate fi o alegere excelent\u0103 s\u0103 \u00eencepe\u021bi cu Hatha yoga, deoarece v\u0103 introduce \u00een asanele de baz\u0103. Tot ce v\u0103 trebuie este un covora\u0219 de calitate \u0219i dorin\u021ba de a exersa. De acolo, v\u0103 pute\u021bi bucura de beneficiile pe care le ofer\u0103 s\u0103n\u0103tatea fizic\u0103 \u0219i mental\u0103.<\/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>Yoga este un fenomen care c\u00e2\u0219tig\u0103 din ce \u00een ce mai mult\u0103 popularitate. Cu toate acestea, navigarea \u00een lumea sa poate fi dificil\u0103, mai ales pentru \u00eencep\u0103tori. De aceea, am explicat  pentru voi tipurile cunoscute de yoga, fiecare dintre ele av\u00e2nd beneficii at\u00e2t pentru s\u0103n\u0103tatea fizic\u0103, c\u00e2t \u0219i pentru s\u0103n\u0103tatea mental\u0103. Ve\u021bi afla, de asemenea, despre asane celebre \u0219i sfaturi despre cum s\u0103 descoperi\u021bi metoda yoga perfect\u0103 pentru voi.<\/p>\n","protected":false},"author":120,"featured_media":474570,"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":[80],"tags":[6458,7628,7640,7616],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-476686","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-exercitii-ro","9":"tag-sanatate","10":"tag-un-stil-de-viata-sanatos","11":"tag-wellness-ro","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 tipuri de yoga \u0219i beneficiile lor pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mintal\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Explora\u021bi diferite tipuri de yoga \u0219i impactul acestora asupra bun\u0103st\u0103rii fizice \u0219i mentale. 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