{"id":378398,"date":"2018-10-03T05:00:11","date_gmt":"2018-10-03T03:00:11","guid":{"rendered":"https:\/\/hudo.com\/si\/?p=378398"},"modified":"2018-10-03T05:00:11","modified_gmt":"2018-10-03T03:00:11","slug":"dihalne-vaje-za-zdravje-vasega-srca-2","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/dihalne-vaje-za-zdravje-vasega-srca-2\/","title":{"rendered":"Dihalne vaje za zdravje va\u0161ega srca"},"content":{"rendered":"

Dihalne tehnike bodo pripomogle k zni\u017eevanju krvnega tlaka, telo bo bolj prekrvavljeno, po\u010dutili se boste bolj pomirjene, okrepil se bo va\u0161 imunski system, kar bo vplivalo na bolj\u0161e delovanje va\u0161ega srca. Srce je organ, ki se nahaja \u00a0naravnost spodaj ob prsnici; je votel mi\u0161i\u010dni organ, ki ga mi\u0161i\u010dna stena deli na levo in desno polovico: sestavljata ga desni in levi preddvor, t.i. atrij ter iz desni in levi prekat, t.i. ventrikel. A srce ni le organ s katerim se po\u0161ilja kri po telesu, je tisto, kar nas ohranja \u017eive. S srcem ne le \u010dutimo, s srcem tudi \u017eivimo.<\/span><\/i><\/p>\n

\"\"<\/a><\/p>\n

Napotki pri izvedbi dihalnih vaj:<\/i><\/strong><\/p>\n

Pri izvajanju tehnik dihanja je potrebno zavedanje, da je globoko dihanje potrebno izvajati iz trebuha. Poleg tega je pomemben element dihanja koncentracija, in sicer fokusna to\u010dka, ki si jo izberemo in v katero gledamo. \u0160e bolj\u0161e pa je, da zapremo o\u010di in najdemo fokusno to\u010dko znotraj sebe. Pri tem umirimo misli, da nam ne begajo ter se izrecno posvetimo svojemu vdihu in izdihu. S popolno zbranostjo sledimo toku zraka, ki potuje po nosnicah v plju\u010da, in zavedamo kako se, da telo napolni z vdihom s sve\u017eo energijo, z izdihom pa se iz telesa odstrani napetost vsa nakopi\u010dena napetost v telesu. Prepustimo se po\u017eivljajo\u010demu ritmu dihanja, ki nas povezuje na\u0161e telo in duha.<\/span><\/p>\n

Pozitivni u\u010dinki Pranayame<\/i><\/strong><\/p>\n

Pranajama je poimenovanje za dihalne tehnike, s katerimi je dihanje pod nadzorom. Sli\u0161i se nenavadno, saj je dihanje nekaj tako naravnega in nenadzorovanega, a ima pri jogi poseben pomen. S pranajamo se pove\u010dujejo \u017eivljenjska mo\u010d, umske zmogljivosti in zavedanje. S spreminjanjem dihanja spreminjamo vpliv razpolo\u017eenja. Zavestno dihanje o\u010disti dihalne poti in prina\u0161a celicam ve\u010d kisika, kar omogo\u010da hitrej\u0161e procese v telesu in bolj\u0161o regeneracijo. S pranajamo se pove\u010dujejo tudi umske zmogljivosti in zavedanje. Bolj ko je pravilen in poglobljen dih, bolj\u0161e je po\u010dutje in telo bolj zdravo.<\/span><\/p>\n

\"\"<\/a><\/p>\n

ZMAGOVITI DIH<\/b><\/h2>\n

Ud\u017eaji pranajama<\/b><\/p>\n

Dih je prisoten skozi celotno vadbo. Uporabljate ga pri vseh asanah \u2013 telesnih polo\u017eajih. Z njim se telo dodatno pre\u010disti, prediha. Zvok je podoben valovanju morja, ki nastane zaradi stiska glasilk v grlu. Dihate le skozi nos.<\/span><\/p>\n

S to tehniko dihanja prejmete mo\u010dan vir energije. Do\u017eiveli boste nove razse\u017enosti vadbe joge.<\/span><\/p>\n

Izvedba: Sedite v <\/span>Osnovnem sede\u010dem polo\u017eaju<\/span><\/i> ali v <\/span>Lotosu<\/span><\/i>. Po\u010dutiti se morate spro\u0161\u010deno in pomirjeno. Lahko si podlo\u017eite zadnjico z blazino, da se bo\u0161 po\u010dutili \u0161e bolj udobno. Zaprete o\u010di. Predstavljate si, da ste sami v prostoru. Okrog vas, \u010deprav je lahko glasno in pestro, ob\u010dutite ti\u0161ino in mir. To ponotranjite in nadaljujete z vajo. Osredoto\u010dite se na grlo, prsni ko\u0161 in trebuh. Izdihnete in stisnete presredek, rahlo stisnete trebu\u0161ne mi\u0161ice, tako da se popek \u010dim bolj pribli\u017ea hrbtenici. Z globokim vdihom napolnite plju\u010da, trebuh miruje. Z izdihom stisnete vse prej na\u0161teto in aktivirate \u0161e glasilke, ki jih stisnete pri izdihu. Z izdihom ustvarite \u0161um.<\/span><\/p>\n

Opombe: Redna praksa vam bo omogo\u010dila avtomatizacijo tega dihanja in pomagala dose\u010di nov pogled na jogo, spro\u0161\u010danje in predvsem na dihalne tehnike. Jogijski dih se razlikuje od normalnega dihanja, a vaja dela mojstra. Potrebno je, da ga ve\u010dkrat vklju\u010dite ali pa ga izvajate tudi posebej, npr. pred samo vadbo joge.<\/span><\/p>\n

TEHNIKA \u010cI\u0160\u010cENJA NADIJEV<\/b><\/h2>\n

Nadi shodhana<\/b><\/p>\n

Dihalna tehnika poskrbi za skladnost med desno in levo polovico mo\u017eganov in telesa. Vaja \u010disti dihalne poti in energijske kanale, kar vpliva na pretok energije. Na koncu izvedbe te vaje boste ob\u010dutili prijeten ob\u010dutek.<\/span><\/p>\n

Izvedba: Sedite v <\/span>Osnovnem sede\u010dem polo\u017eaju<\/span><\/i> ali v <\/span>Lotosu<\/span><\/i>. Poravnate \u00a0hrbet. Glava je rahlo dvignjena navzgor. Leva roka po\u010diva na kolenu v polo\u017eaju <\/span>\u010din mudre<\/span><\/i>. Desna roka je pokr\u010dena; komolec je v vi\u0161ini ramena. Blazinico desnega palca polo\u017eite na koren nosu tik nad desno nosnico, konico desnega prstanca pa na koren tik nad levo nosnico. Polo\u017eaj mezinca je ob prstancu. Kazalec in sredinec pa polo\u017eite kar med obrvi. Izvedete sedem krogov. Vzdihnete skozi desno nosnico, nato izdihnete skozi levo, a pri tem desno zaprete. Nato sledi vdih skozi levo in izdih skozi desno. Ko boste obvladali tehniko, podalj\u0161ate trajanje diha: npr. na tri, \u0161tiri itd. To ponavljate.<\/span><\/p>\n

\"\"<\/a><\/p>\n

Opombe: Vmes lahko dih zadr\u017eite. Tista, ki je to vajo \u017ee izvajala, lahko zadr\u017euje dih in naredi ve\u010d ponovitev. Vmes lahko vedno po\u010diva\u0161.<\/span><\/p>\n

Ljudje smo bitja osredinjena v srcu in prav je, da posebno pozornost posvetimo prav srcu, ki bije za nas tako brezpogojno in nas ohranja pri \u017eivljenju. Je \u010dude\u017e, je dar narave, brez katerega ne moremo \u017eiveti.<\/span><\/p>\n

Om shanti. Namaste.<\/span><\/p>\n

 <\/p>\n

Ana Kersnik \u017dvab, Devayani Yoga & Dance Lifestyle<\/i><\/b><\/p>\n

International Yoga Teacher, Pilates Mat Instructor, FZS vaditelj aerobike in in\u0161truktorica pilatesa,<\/i><\/b><\/p>\n

Avtorica knji\u017enih uspe\u0161nic Joga za nose\u010dnice, Joga mami in dojen\u010dek, Sr\u010dna joga<\/i><\/b><\/p>\n

 <\/p>\n

Ve\u010d o dihalnih tehnikah si lahko preberete tudi v knjigi <\/span>Sr\u010dna joga \u2013 joga za zdravje va\u0161ega srca<\/span><\/i>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Dihalne vaje lahko pripomorejo k zdravju va\u0161ega srca. Najbolj\u0161e pri tehnikah dihanja je, da so preproste in jih lahko izvajate kadark koli in kjer koli.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2611,1403,8049],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nDihalne vaje za zdravje va\u0161ega srca - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/dihalne-vaje-za-zdravje-vasega-srca-2\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dihalne vaje za zdravje va\u0161ega srca - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Dihalne vaje lahko pripomorejo k zdravju va\u0161ega srca. 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