{"id":147490,"date":"2025-08-13T16:11:23","date_gmt":"2025-08-13T14:11:23","guid":{"rendered":"https:\/\/kavaalya.com\/?p=147490"},"modified":"2026-04-28T12:35:38","modified_gmt":"2026-04-28T10:35:38","slug":"jin-joga","status":"publish","type":"post","link":"https:\/\/kavaalya.com\/cs\/blog\/jin-joga\/","title":{"rendered":"Jin j\u00f3ga: P\u0159\u00ednosy, \u00e1sany a jak ji praktikovat"},"content":{"rendered":"<h2><strong>Co je Yin Yoga a pro\u010d byste jej m\u011bli cvi\u010dit?<\/strong><\/h2>\n<p><strong>Yin Yoga<\/strong> je pomal\u00fd a meditativn\u00ed styl j\u00f3gy, kter\u00fd se zam\u011b\u0159uje na pr\u00e1ci s nejhlub\u0161\u00edmi pojivov\u00fdmi tk\u00e1n\u011bmi va\u0161eho t\u011bla: <strong>vazy, klouby a fascie<\/strong>. Na rozd\u00edl od dynamick\u00fdch styl\u016f jako je vinyasa nebo ashtanga, Yin Yoga spo\u010d\u00edv\u00e1 v <strong>udr\u017eov\u00e1n\u00ed pozic po dlouhou dobu<\/strong>, obvykle mezi 3 a 5 minutami.<\/p>\n<p>Tento p\u0159\u00edstup umo\u017e\u0148uje protahovat a posilovat ty oblasti t\u011bla, kter\u00e9 obvykle z\u016fst\u00e1vaj\u00ed opom\u00edjeny v fyzick\u00fdch praktik\u00e1ch. D\u00e1le podporuje <strong>ment\u00e1ln\u00ed klid<\/strong> a emocion\u00e1ln\u00ed rovnov\u00e1hu, co\u017e ho \u010din\u00ed ide\u00e1ln\u00edm pro ty, kte\u0159\u00ed hledaj\u00ed, jak sn\u00ed\u017eit stres a znovu se spojit se sebou sam\u00fdmi.<\/p>\n<p>Pt\u00e1\u0161 se, pro\u010d bys to m\u011bl praktikovat? Zde je n\u011bkolik d\u016fvod\u016f:<\/p>\n<ul>\n<li><strong>Hloubkov\u00e1 relaxace<\/strong>: Pom\u00e1h\u00e1 ti zpomalit a uvolnit nap\u011bt\u00ed, kter\u00e9 se nahromadilo v t\u011ble a mysli.<\/li>\n<li><strong>Zlep\u0161en\u00ed mobility<\/strong>: Prac\u00ed s pojivov\u00fdmi tk\u00e1n\u011bmi si v\u0161imnete zv\u00fd\u0161en\u00ed sv\u00e9 flexibility a pohybov\u00fdch schopnost\u00ed.<\/li>\n<li><strong>Vnit\u0159n\u00ed spojen\u00ed<\/strong>: Je to p\u0159\u00edle\u017eitost naslouchat sv\u00e9mu t\u011blu a p\u011bstovat trp\u011blivost, zat\u00edmco se soust\u0159ed\u00edte na sv\u016fj dech.<\/li>\n<li><strong>Dokonal\u00fd dopln\u011bk<\/strong>: Pokud ji\u017e praktikuje\u0161 sporty nebo aktivn\u011bj\u0161\u00ed styly j\u00f3gy, yin j\u00f3ga p\u0159in\u00e1\u0161\u00ed rovnov\u00e1hu, kterou pot\u0159ebuje\u0161.<\/li>\n<\/ul>\n<p>Yin j\u00f3ga nen\u00ed pouze fyzick\u00e1 praxe, ale i br\u00e1na k <strong>sebouobsluze a introspekci<\/strong>. Jsi p\u0159ipraven za\u017e\u00edt jej\u00ed v\u00fdhody?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-122389\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto.jpg\" alt=\"yin yoga complemento perfecto\" width=\"1140\" height=\"500\" srcset=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto.jpg 1140w, https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto-300x132.jpg 300w, https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto-1024x449.jpg 1024w, https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto-768x337.jpg 768w, https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/yin-yoga-complemento-perfecto-600x263.jpg 600w\" sizes=\"auto, (max-width: 1140px) 100vw, 1140px\" \/><\/p>\n<h2><strong>P\u016fvod Yin Yoga<\/strong><\/h2>\n<p><strong>Yin Yoga<\/strong> byl zalo\u017een na konci 70. let <strong>Paulie Zink<\/strong>, instruktorem j\u00f3gy a expertem na taoistick\u00e9 bojov\u00e9 um\u011bn\u00ed. Inspirov\u00e1n <strong>Tao Yin<\/strong>, starobylou \u010d\u00ednskou prax\u00ed kombinuj\u00edc\u00ed pohyb a meditaci, Zink integroval prvky <strong>tradi\u010dn\u00ed \u010d\u00ednsk\u00e9 medic\u00edny<\/strong> a <strong>asany j\u00f3gy<\/strong> do t\u00e9to unik\u00e1tn\u00ed praxe.<\/p>\n<p>To, co odli\u0161uje Yin j\u00f3gu, je jej\u00ed zam\u011b\u0159en\u00ed na <strong>udr\u017eov\u00e1n\u00ed pozic po dlouhou dobu<\/strong>. To umo\u017e\u0148uje pracovat s hlubok\u00fdmi vazivov\u00fdmi tk\u00e1n\u011bmi, jako jsou vazy a klouby, co\u017e nen\u00ed snadn\u00e9 dos\u00e1hnout v dynami\u010dt\u011bj\u0161\u00edch stylech j\u00f3gy.<\/p>\n<p>Krom\u011b toho se Yin Yoga zakl\u00e1d\u00e1 na principech <strong>taoismu<\/strong> a starov\u011bk\u00fdch \u010d\u00ednsk\u00fdch filosofi\u00ed, kter\u00e9 v\u011b\u0159\u00ed v tok <strong>Qi (energii)<\/strong> skrze kan\u00e1ly v t\u011ble. P\u0159i praktikov\u00e1n\u00ed Yin Yoga se usiluje o otev\u0159en\u00ed t\u011bchto blokac\u00ed, aby energie mohla voln\u011b a vyv\u00e1\u017een\u011b proudit.<\/p>\n<p>Tato praxe je tak\u00e9 ovlivn\u011bna my\u0161lenkou <strong>jinu a jangu<\/strong>, kde jin reprezentuje klidn\u00e9, stabiln\u00ed a skryt\u00e9, zat\u00edmco jang je aktivn\u00ed a dynamick\u00e9. Yin Yoga zkoum\u00e1 <strong>introspektivn\u011bj\u0161\u00ed a medita\u010dn\u00ed<\/strong> str\u00e1nku t\u00e9to duality a nab\u00edz\u00ed hlubokou zku\u0161enost spojen\u00ed se sebou sam\u00fdm.<\/p>\n<h2><strong>Jak\u00e9 jsou lekce Yin Yoga?<\/strong><\/h2>\n<p>Lekce <strong>Yin Yoga<\/strong> jsou prostor pro odpojen\u00ed od vn\u011bj\u0161\u00edho hluku a znovu se spojen\u00ed se sebou sam\u00fdm. Na rozd\u00edl od jin\u00fdch dynamick\u00fdch styl\u016f, zde v\u0161echno plyne s klidem a trp\u011blivost\u00ed.<\/p>\n<ul>\n<li><strong>Uvoln\u011bn\u00fd za\u010d\u00e1tek<\/strong>: T\u0159\u00edda za\u010d\u00edn\u00e1 kr\u00e1tkou <strong>meditac\u00ed nebo v\u011bdom\u00fdm d\u00fdch\u00e1n\u00edm<\/strong>, aby ti pomohla zakotvit v p\u0159\u00edtomn\u00e9m okam\u017eiku a uvolnit nahromad\u011bn\u00e9 nap\u011bt\u00ed.<\/li>\n<li><strong>Hloubkov\u00e9 a dlouh\u00e9 pozice<\/strong>: B\u011bhem praxe se bude\u0161 pohybovat mezi s\u00e9ri\u00ed <strong>sed\u00edc\u00edch nebo le\u017e\u00edc\u00edch pozic<\/strong>, kter\u00e9 jsou navr\u017eeny k pr\u00e1ci s pojivov\u00fdmi tk\u00e1n\u011bmi, jako jsou vazy, klouby a fascie. Ka\u017ed\u00e1 pozice se udr\u017euje mezi <strong>3 a 5 minutami<\/strong> (nebo d\u00e9le, v z\u00e1vislosti na zku\u0161enostech).<\/li>\n<li><strong>Pou\u017eit\u00ed pom\u016fcek<\/strong>: Je b\u011b\u017en\u00e9 pou\u017e\u00edvat dopl\u0148ky jako bloky, pol\u0161t\u00e1\u0159e nebo deky k <strong>p\u0159izp\u016fsoben\u00ed pozic tv\u00e9 \u00farovni pohodl\u00ed<\/strong>. C\u00edlem nen\u00ed se tla\u010dit, ale umo\u017enit t\u011blu, aby se uvolnilo a uvolnilo!<\/li>\n<li><strong>Ticho a spojen\u00ed<\/strong>: M\u00edsto neust\u00e1l\u00e9ho pohybu se up\u0159ednost\u0148uje <strong>ticho<\/strong> a pln\u00e1 pozornost. To ti d\u00e1v\u00e1 prostor pro <strong>pozorov\u00e1n\u00ed tv\u00e9ho dechu<\/strong> a tv\u00fdch fyzick\u00fdch a emocion\u00e1ln\u00edch pocit\u016f.<\/li>\n<li><strong>Poklidn\u00e9 zakon\u010den\u00ed<\/strong>: Hodiny obvykle kon\u010d\u00ed odpo\u010dinkovou pozic\u00ed jako Savasana, doprov\u00e1zenou jemnou hudbou nebo chv\u00edl\u00ed veden\u00e9 reflexe.<\/li>\n<\/ul>\n<p>Hodiny Yin Yoga nevy\u017eaduj\u00ed p\u0159edchoz\u00ed zku\u0161enosti. Jsou ide\u00e1ln\u00ed, pokud hled\u00e1\u0161 <strong>sn\u00ed\u017een\u00ed stresu<\/strong>, zlep\u0161en\u00ed sv\u00e9 <strong>pohyblivosti<\/strong> a kultivaci v\u00edce <strong>introspektivn\u00ed<\/strong> praxe.<\/p>\n<h2><strong>Postoje Yin Yogy<\/strong><\/h2>\n<p>Kdykoli se c\u00edt\u00edme ve stresu nebo \u00fazkosti, na\u0161e t\u011blo to projevuje jako nap\u011bt\u00ed p\u0159edev\u0161\u00edm v ramenou, doln\u00ed \u010d\u00e1sti zad a ky\u010dl\u00edch. Proto doporu\u010dujeme cvi\u010dit tyto pozice, kdy\u017e proch\u00e1z\u00edte stresuj\u00edc\u00edmi situacemi. Cvi\u010den\u00ed t\u011bsn\u011b p\u0159ed span\u00edm je tak\u00e9 u\u017eite\u010dn\u00e9 pro hlubok\u00fd sp\u00e1nek.<\/p>\n<p>Bude\u0161 pot\u0159ebovat podlo\u017eku nebo j\u00f3ga pol\u0161t\u00e1\u0159, nebo pol\u0161t\u00e1\u0159ek.<\/p>\n<h3>1. Mot\u00fdl<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/asana-mariposa.jpg\" alt=\"asana mariposa yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Postura mot\u00fdla<\/strong> je klasikou v Yin J\u00f3ze, zam\u011b\u0159uje se na otev\u00edr\u00e1n\u00ed ky\u010dl\u00ed a prota\u017een\u00ed vnit\u0159n\u00edch sval\u016f stehen. Abys ji vykonal, posa\u010f se na zem s rovn\u00fdmi z\u00e1dy, spoj chodidla a nech kolena klesnout stranou.<\/p>\n<p>V yin j\u00f3ze se m\u016f\u017ee\u0161 jemn\u011b naklonit dop\u0159edu, nech\u00e1vaj\u00edc gravitaci vykon\u00e1vat pr\u00e1ci, a udr\u017eovat tuto pozici po <strong>3 a\u017e 5 minut<\/strong>.<\/p>\n<p>Tato pozice je ide\u00e1ln\u00ed pro uvoln\u011bn\u00ed nap\u011bt\u00ed nahromad\u011bn\u00e9ho v p\u00e1nevn\u00ed oblasti a doln\u00ed \u010d\u00e1sti zad. Tak\u00e9 uklid\u0148uje mysl a p\u0159ipravuje t\u011blo na hlub\u0161\u00ed praxi nebo na meditaci. Pou\u017eijte pol\u0161t\u00e1\u0159e nebo bloky, pokud pot\u0159ebujete dal\u0161\u00ed podporu.<\/p>\n<h3>2. Rozt\u00e1t\u00e9 Srdce nebo Anahatasana<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/anahatansana-yoga.jpg\" alt=\"Anahatasana yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Pozice Anahatasana<\/strong>, tak\u00e9 zn\u00e1m\u00e1 jako <strong>Pozice Rozt\u00e1t\u00e9ho Srdce<\/strong>, je hlubok\u00e1 otev\u00edrac\u00ed pozice, kter\u00e1 kombinuje jemn\u00e9 prota\u017een\u00ed p\u00e1te\u0159e a hrudn\u00edku s emocion\u00e1ln\u00edm spojen\u00edm.<\/p>\n<p>V t\u00e9to p\u00f3ze za\u010d\u00edn\u00e1\u0161 v pozici na \u010dty\u0159ech (ruce a kolena) a pot\u00e9 jde\u0161 rukama dop\u0159edu, p\u0159i\u010dem\u017e nech\u00e1v\u00e1\u0161 sv\u00e9 prsa p\u0159ibl\u00ed\u017eit se k zemi, zat\u00edmco si udr\u017euje\u0161 boky vyv\u00fd\u0161en\u00e9 p\u0159\u00edmo nad koleny.<\/p>\n<p>Dr\u017e \u010delo nebo bradu na zemi, podle \u00farovn\u011b tv\u00e9ho pohodl\u00ed, a udr\u017euj p\u00f3zu po <strong>3 a\u017e 5 minut<\/strong>. Tento stretching otev\u00edr\u00e1 hrudn\u00edk, ramena a horn\u00ed \u010d\u00e1st zad, pom\u00e1h\u00e1 zm\u00edrnit nap\u011bt\u00ed, kter\u00e9 se v t\u011bchto oblastech nahromadilo.<\/p>\n<p>Je ide\u00e1ln\u00ed k uvoln\u011bn\u00ed uzav\u0159en\u00fdch emoc\u00ed a podpo\u0159e pocitu otev\u0159enosti a zranitelnosti. Pokud pot\u0159ebuje\u0161 \u00fapravu, polo\u017e si pod prsa nebo \u010delo deku pro v\u011bt\u0161\u00ed podporu.<\/p>\n<h3>3. Viparita Karani<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/viparita-karani-yoga.jpg\" alt=\"viparita karani\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Postava Viparita Karani<\/strong>, zn\u00e1m\u00e1 jako <strong>Nohy na zdi<\/strong>, je restaurovac\u00ed pozice, kter\u00e1 vyb\u00edz\u00ed k hlubok\u00e9 relaxaci a odpo\u010dinku. Abyste ji praktikovali, jednodu\u0161e si lehn\u011bte na z\u00e1da a zvedn\u011bte nohy, op\u0159en\u00e9 o ze\u010f. Upravte vzd\u00e1lenost va\u0161ich bok\u016f od zdi podle va\u0161eho pohodl\u00ed.<\/p>\n<p>Je ide\u00e1ln\u00ed pro <strong>zlep\u0161en\u00ed cirkulace<\/strong>, proto\u017ee podporuje \u017eiln\u00ed n\u00e1vrat k srdci, a pro \u00falevu od <strong>t\u011b\u017ekosti v nohou<\/strong> po dlouh\u00e9m dni. Tak\u00e9 uklid\u0148uje nervov\u00fd syst\u00e9m, sni\u017euje stres a stimuluje pocit klidu.<\/p>\n<p>Dr\u017e tuto pozici mezi <strong>5 a 10 minutami<\/strong>, pou\u017e\u00edvaj\u00edc\u00ed deku nebo pol\u0161t\u00e1\u0159 pod boky pro v\u011bt\u0161\u00ed podporu, pokud je to pot\u0159eba. Je to vynikaj\u00edc\u00ed zp\u016fsob, jak zakon\u010dit svou praxi nebo si jednodu\u0161e dop\u0159\u00e1t chv\u00edli p\u00e9\u010de o sebe.<\/p>\n<h3>4. \u010ctvercov\u00fd postoj (<strong>Agnistambhasana)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/agnistambhasana-yoga.jpg\" alt=\"Agnistambhasana yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>\u010ctvercov\u00fd postoj<\/strong>, tak\u00e9 zn\u00e1m\u00fd jako <strong>Agnistambhasana<\/strong> nebo Postoj ohn\u011b, je pozice, kter\u00e1 hluboce pracuje na ky\u010dl\u00edch a doln\u00ed \u010d\u00e1sti zad. Abyste se dostali do t\u00e9to pozice, posa\u010fte se na zem a polo\u017ete jednu nohu p\u0159es druhou, tak aby se holen\u011b stohovaly a vytvo\u0159ily \u010dtverec (nebo co nejbl\u00ed\u017ee tomu). Je d\u016fle\u017eit\u00e9, aby ob\u011b holen\u011b byly paraleln\u00ed a aby va\u0161e nohy z\u016fstaly aktivn\u00ed, aby chr\u00e1nily kolena.<\/p>\n<p>V Yin Yoga se m\u016f\u017eete naklonit vp\u0159ed, abyste zv\u00fd\u0161ili prota\u017een\u00ed a udr\u017eeli pozici po <strong>3 a\u017e 5 minut<\/strong>. Toto hlubok\u00e9 prota\u017een\u00ed pom\u00e1h\u00e1 <strong>uvolnit nahromad\u011bn\u00e9 nap\u011bt\u00ed v ky\u010dl\u00edch<\/strong>, zlep\u0161it flexibilitu a podpo\u0159it uvoln\u011bn\u00ed v noh\u00e1ch a p\u00e1nvi.<\/p>\n<p>Pokud c\u00edt\u00edte nepohodl\u00ed, pou\u017eijte blok nebo pol\u0161t\u00e1\u0159, abyste zvedli ky\u010dle a sn\u00ed\u017eili tlak na kolena. Je to mocn\u00e1 pozice pro ty, kdo cht\u011bj\u00ed pracovat jak na fyzick\u00e9, tak na emocion\u00e1ln\u00ed \u00farovni, proto\u017ee ky\u010dle b\u00fdvaj\u00ed m\u00edstem, kde se uchov\u00e1vaj\u00ed potla\u010den\u00e9 emoce.<\/p>\n<h3>5. Polo\u017eka Housenky<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/postura-oruga-yoga.jpg\" alt=\"postura oruga yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Polo\u017eka Housenky<\/strong> je klasick\u00e1 pozice v Yin J\u00f3ze, kter\u00e1 se zam\u011b\u0159uje na hlubok\u00e9 prota\u017een\u00ed p\u00e1te\u0159e a zadn\u00ed \u010d\u00e1sti t\u011bla. Pro jej\u00ed praktikov\u00e1n\u00ed si sedn\u011bte na zem s nohama nata\u017een\u00fdma p\u0159ed sebou, p\u0159i\u010dem\u017e nohy m\u011bjte uvoln\u011bn\u00e9. Odtud se jemn\u011b naklo\u0148te dop\u0159edu z bok\u016f, nechte sv\u016fj trup spadnout na nohy uvoln\u011bn\u011b.<\/p>\n<p>Nejde o dosa\u017een\u00ed fyzick\u00e9ho c\u00edle (jako je dotknout se nohou), ale o dovolov\u00e1n\u00ed, aby <strong>gravitace ud\u011blala pr\u00e1ci<\/strong>. M\u016f\u017eete pou\u017e\u00edt pol\u0161t\u00e1\u0159 nebo deku pod koleny nebo trupem pro v\u011bt\u0161\u00ed pohodl\u00ed a udr\u017eet tuto pozici mezi <strong>3 a 5 minutami<\/strong>.<\/p>\n<p>Tato pozice pracuje na svalech zad, hamstringech a fascii, zat\u00edmco podporuje stav introspekce a du\u0161evn\u00edho klidu. Je ide\u00e1ln\u00ed k uvoln\u011bn\u00ed mysli, uvoln\u011bn\u00ed nap\u011bt\u00ed a p\u0159\u00edprav\u011b t\u011bla na meditaci nebo odpo\u010dinek.<\/p>\n<h3>6. Bananasana<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/postura-platano-yoga.jpg\" alt=\"postura platano yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p>Postura <strong>Bananasana<\/strong>, nebo <strong>Postura ban\u00e1nu<\/strong>, je hlubok\u00e9 a restaurativn\u00ed bo\u010dn\u00ed prota\u017een\u00ed, kter\u00e9 pracuje na stran\u00e1ch t\u011bla, od bok\u016f po ramena. Je to b\u011b\u017en\u00e1 pozice v Jin j\u00f3ze, ide\u00e1ln\u00ed pro otev\u0159en\u00ed t\u011bla a uvoln\u011bn\u00ed mysli.<\/p>\n<p>Pro jej\u00ed praktikov\u00e1n\u00ed si lehn\u011bte na z\u00e1da v neutr\u00e1ln\u00ed pozici. Pot\u00e9 pohybujte ob\u011bma nohama na jednu stranu podlo\u017eky, \u010d\u00edm\u017e vytvo\u0159\u00edte tvar p\u016flm\u011bs\u00edce se sv\u00fdm t\u011blem. Nat\u00e1hn\u011bte ruce nad hlavu a p\u0159ive\u010fte je k t\u00e9\u017ee stran\u011b jako nohy. M\u016f\u017eete zk\u0159\u00ed\u017eit kotn\u00edky nebo propl\u00e9st prsty, abyste umocnili prota\u017een\u00ed. Ujist\u011bte se, \u017ee ramena a p\u00e1nev jsou uvoln\u011bn\u00e1 na zemi.<\/p>\n<p>Dr\u017ete pozici po dobu <strong>3 a\u017e 5 minut<\/strong> na ka\u017ed\u00e9 stran\u011b. Toto prota\u017een\u00ed pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed nahromad\u011bn\u00e9 v doln\u00ed \u010d\u00e1sti zad, \u0161ikm\u00fdch svalech a mezi\u017eebern\u00edch svalech, nav\u00edc zlep\u0161uje d\u00fdch\u00e1n\u00ed otev\u0159en\u00edm hrudn\u00edku a stran.<\/p>\n<p>Je to jednoduch\u00e1, ale siln\u00e1 pozice pro uvoln\u011bn\u00ed t\u011bla a p\u011bstov\u00e1n\u00ed pocitu prostoru a expanze.<\/p>\n<h3>7. Supta Baddha Konasana<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/Supta-Baddha-Konasana-yoga.jpg\" alt=\"Supta Baddha Konasana yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Pozice Supta Baddha Konasana<\/strong>, zn\u00e1m\u00e1 tak\u00e9 jako <strong>Pozice le\u017e\u00edc\u00edho st\u0159ev\u00edce<\/strong>, je restaurativn\u00ed pozice, kter\u00e1 jemn\u011b otev\u00edr\u00e1 ky\u010dle a hru\u010f, podporuj\u00edc\u00ed hlubok\u00e9 uvoln\u011bn\u00ed.<\/p>\n<p>Aby ses ji nau\u010dil, lehni si na z\u00e1da a spoj nohy, p\u0159i\u010dem\u017e kolena nechej padnout do stran do tvaru diamantu. M\u016f\u017ee\u0161 pou\u017e\u00edt bloky, pol\u0161t\u00e1\u0159e nebo deky pod koleny pro v\u011bt\u0161\u00ed oporu a pohodl\u00ed. Pokud pot\u0159ebuje\u0161 intenzivn\u011bj\u0161\u00ed prota\u017een\u00ed, umo\u017eni gravitaci jemn\u011b p\u016fsobit na ky\u010dle.<\/p>\n<p>Udr\u017euj p\u00f3zu <strong>3 a\u017e 5 minut<\/strong> nebo d\u00e9le, soust\u0159e\u010f se na hlubok\u00e9 d\u00fdch\u00e1n\u00ed a dovol sv\u00e9mu t\u011blu, aby se zcela uvolnilo. Toto prota\u017een\u00ed pom\u00e1h\u00e1 <strong>otev\u0159\u00edt ky\u010dle, uvolnit nap\u011bt\u00ed v p\u00e1nvi a stimulovat prokrven\u00ed<\/strong>. Tak\u00e9 napom\u00e1h\u00e1 k du\u0161evn\u00edmu klidu a je ide\u00e1ln\u00ed pro sn\u00ed\u017een\u00ed stresu a \u00fazkosti.<\/p>\n<h3>8. Savasana<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/savasana-postura-cadaver-yoga.jpg\" alt=\"savasana postura cadaver yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Pozice Savasana<\/strong>, nebo <strong>Pozice Mrtv\u00e9ho T\u011bla<\/strong>, je dokonal\u00fdm z\u00e1v\u011brem pro jakoukoli praxi j\u00f3gy. Je to pozice hlubok\u00e9ho uvoln\u011bn\u00ed, kter\u00e1 umo\u017e\u0148uje t\u011blu a mysli se integrovat a vst\u0159ebat v\u00fdhody praxe.<\/p>\n<p>Abyste se dostali do Savasany, lehn\u011bte si na z\u00e1da s nohama nata\u017een\u00fdma a m\u00edrn\u011b rozta\u017een\u00fdma, nechte, aby nohy p\u0159irozen\u011b spadly na strany. Ulo\u017ete ruce u t\u011bla, dlan\u011bmi nahoru, jako znak otev\u0159enosti. Upravte svou polohu tak, abyste byli zcela pohodln\u00ed: pou\u017eijte deku k p\u0159ikryt\u00ed, pol\u0161t\u00e1\u0159 pod koleny nebo podporu pro krk, pokud ji pot\u0159ebujete.<\/p>\n<p>V t\u00e9to pozici jednodu\u0161e <strong>odevzd\u00e1vejte v\u00e1hu sv\u00e9ho t\u011bla zemi<\/strong> a soust\u0159e\u010fte se na m\u011bkk\u00e9 a p\u0159irozen\u00e9 d\u00fdch\u00e1n\u00ed. Dr\u017ete pozici po dobu <strong>5 a\u017e 10 minut<\/strong>, nebo po dobu, kterou pot\u0159ebujete k dosa\u017een\u00ed pocitu naprost\u00e9ho klidu.<\/p>\n<p>Savasana je ide\u00e1ln\u00ed pro uvoln\u011bn\u00ed stresu, sn\u00ed\u017een\u00ed svalov\u00e9ho nap\u011bt\u00ed a <strong>p\u011bstov\u00e1n\u00ed stavu pln\u00e9 pozornosti<\/strong>. I kdy\u017e to vypad\u00e1 jednodu\u0161e, jej\u00ed s\u00edla spo\u010d\u00edv\u00e1 v schopnosti <strong>zcela se uvolnit<\/strong> a b\u00fdt p\u0159\u00edtomen v dan\u00e9m okam\u017eiku.<\/p>\n<h3>9. D\u011btsk\u00e1 pozice<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2023\/10\/clase-yoga-balasana.jpg\" alt=\"clase de yoga realizando balasana\" width=\"1140\" height=\"500\" \/><\/p>\n<p>Poloha <strong>D\u00edt\u011bte<\/strong>, nebo <strong>Balasana<\/strong>, je jednou z nejv\u00edce uklid\u0148uj\u00edc\u00edch a regenera\u010dn\u00edch pozic v j\u00f3ze. Je ide\u00e1ln\u00ed pro odpo\u010dinek mezi sekvencemi nebo pro zah\u00e1jen\u00ed a uzav\u0159en\u00ed praxe s klidem.<\/p>\n<p>Abychom ji procvi\u010dili, za\u010dn\u011bte v pozici na \u010dty\u0159ech (ruce a kolena). Pot\u00e9 p\u0159esu\u0148te boky k pat\u00e1m a nat\u00e1hn\u011bte pa\u017ee dop\u0159edu nebo je nechte uvoln\u011bn\u00e9 po stran\u00e1ch. Op\u0159ete \u010delo o zem nebo o pol\u0161t\u00e1\u0159, pokud pot\u0159ebujete dal\u0161\u00ed podporu. Kolena mohou b\u00fdt pohromad\u011b nebo od sebe, podle toho, co je pro va\u0161e t\u011blo pohodln\u011bj\u0161\u00ed.<\/p>\n<p>Balasana pom\u00e1h\u00e1 <strong>uvolnit nap\u011bt\u00ed v doln\u00ed \u010d\u00e1sti zad, v boc\u00edch a v ramenou<\/strong>, zat\u00edmco uklid\u0148uje mysl a podporuje introspekci. Udr\u017eujte tuto pozici po <strong>1 a\u017e 3 minuty<\/strong> nebo d\u00e9le, pokud pot\u0159ebujete hlubok\u00fd odpo\u010dinek.<\/p>\n<h3>10. Pozice tkani\u010dky<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/postura-cordon-zapato-yoga.jpg\" alt=\"postura cordon zapato yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Pozice tkani\u010dky<\/strong>, nebo <strong>Shoelace Pose<\/strong>, je klasick\u00e1 pozice Yin Yoga, kter\u00e1 hluboce pracuje na ky\u010dl\u00edch, h\u00fd\u017ed\u00edch a doln\u00ed \u010d\u00e1sti zad.<\/p>\n<p>Aby ses j\u00ed nau\u010dil, sedni si na zem a p\u0159ek\u0159i\u017e jednu nohu p\u0159es druhou, aby se kolena vyrovnala jedno nad druh\u00e9, jako bys tvo\u0159il \u201ctkani\u010dku\u201d. Udr\u017euj ob\u011b nohy aktivn\u00ed a polo\u017e plosky nohou bl\u00edzko ky\u010dl\u00ed. Pokud m\u00e1\u0161 prostor, jemn\u011b naklo\u0148 trup dop\u0159edu, abys zv\u00fd\u0161il prota\u017een\u00ed.<\/p>\n<p>Tato p\u00f3za protahuje pojivov\u00e9 tk\u00e1n\u011b ky\u010dl\u00ed a uvol\u0148uje nap\u011bt\u00ed nahromad\u011bn\u00e9 v p\u00e1nvi a bedern\u00ed oblasti. Nav\u00edc podporuje flexibilitu a pohyblivost v t\u011bchto kl\u00ed\u010dov\u00fdch oblastech.<\/p>\n<p>Podr\u017e pozici mezi <strong>3 a 5 minutami<\/strong> na ka\u017ed\u00e9 stran\u011b, p\u0159i\u010dem\u017e nech gravitaci vykonat pr\u00e1ci, zat\u00edmco hluboce d\u00fdch\u00e1\u0161. Pokud c\u00edt\u00ed\u0161 nepohodl\u00ed, pou\u017eij bloky nebo pol\u0161t\u00e1\u0159e na podporu ky\u010dl\u00ed nebo kolen.<\/p>\n<h3>11. Pozice \u017d\u00e1by<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/postura-rana-yoga.jpg\" alt=\"postura rana yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>Pozice \u017d\u00e1by<\/strong>, nebo <strong>Frog Pose<\/strong>, je hlubok\u00e1 pozice Yin Yogy, kter\u00e1 se zam\u011b\u0159uje na otev\u00edr\u00e1n\u00ed ky\u010dl\u00ed a prota\u017een\u00ed vnit\u0159n\u00edch sval\u016f stehen.<\/p>\n<p>Pro jej\u00ed proveden\u00ed za\u010dn\u011bte v pozici na \u010dty\u0159ech (ruce a kolena) a posunujte kolena do stran, p\u0159i\u010dem\u017e udr\u017eujte holen\u011b rovnob\u011b\u017en\u011b a chodidla v flexi. Pomalu spus\u0165te p\u0159edlokt\u00ed na zem nebo si op\u0159ete o pol\u0161t\u00e1\u0159, pokud pot\u0159ebujete v\u00edce pohodl\u00ed. Ujist\u011bte se, \u017ee m\u00e1te boky vyrovnan\u00e9 s koleny a nechte gravitaci prohloubit prota\u017een\u00ed.<\/p>\n<p>Tato pozice je ide\u00e1ln\u00ed pro <strong>uvoln\u011bn\u00ed nap\u011bt\u00ed akumulovan\u00e9ho v boc\u00edch<\/strong> a <strong>zlep\u0161en\u00ed flexibility p\u00e1nve a stehen<\/strong>. Pokud ji budete dr\u017eet po dobu <strong>3 a\u017e 5 minut<\/strong>, m\u016f\u017eete pracovat jak na t\u011ble, tak na mysli, rozv\u00edjej\u00edc trp\u011blivost a p\u0159\u00edtomnost.<\/p>\n<p>Je d\u016fle\u017eit\u00e9 nenutit rozsah pohybu a pou\u017e\u00edvat podp\u011bry podle pot\u0159eby, aby se p\u0159ede\u0161lo nepohodl\u00ed v kolenou nebo ky\u010dl\u00edch. Pozice \u017d\u00e1by m\u016f\u017ee b\u00fdt intenzivn\u00ed, ale nab\u00edz\u00ed pocit uvoln\u011bn\u00ed a hlubok\u00e9ho otev\u0159en\u00ed.<\/p>\n<h3>12. <strong>Pozice Draka<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/kavaalya.com\/wp-content\/uploads\/2020\/10\/pose-dragon-yoga.jpg\" alt=\"pose dragon yoga\" width=\"1140\" height=\"500\" \/><\/p>\n<p><strong>P\u00f3za Draka<\/strong> je pozice Yin Yoga, kter\u00e1 nab\u00edz\u00ed hlubok\u00e9 prota\u017een\u00ed v ky\u010dl\u00edch, flexorech ky\u010dle a stehnech. Za\u010dni z pozice na \u010dty\u0159ech (ruce a kolena), p\u0159ive\u010f jednu nohu dop\u0159edu mezi ruce, jako bys byl v n\u00edzk\u00e9m v\u00fdpadu. Udr\u017euj zadn\u00ed nohu nata\u017eenou nebo si podep\u0159i koleno o zem, podle sv\u00e9ho pohodl\u00ed.<\/p>\n<p>Odtud m\u016f\u017ee\u0161 upravit intenzitu:<\/p>\n<ul>\n<li>Dr\u017e ruce na zemi nebo na bloc\u00edch pro v\u011bt\u0161\u00ed oporu.<\/li>\n<li>Sni\u017e p\u0159edlokt\u00ed na zem pro hlub\u0161\u00ed prota\u017een\u00ed.<\/li>\n<\/ul>\n<p>Udr\u017eujte pozici po dobu <strong>3 a\u017e 5 minut<\/strong> na ka\u017ed\u00e9 stran\u011b, co\u017e umo\u017en\u00ed gravitaci jemn\u011b otev\u0159\u00edt va\u0161e ky\u010dle. Je to mocn\u00e1 pozice pro uvoln\u011bn\u00ed fyzick\u00fdch a emocion\u00e1ln\u00edch nap\u011bt\u00ed nahromad\u011bn\u00fdch v t\u00e9to oblasti.<\/p>\n<h2><strong>V\u00fdhody Yin Yoga<\/strong><\/h2>\n<p><strong>Yin yoga<\/strong> je v\u00edce ne\u017e jen fyzick\u00e1 praxe; je to prostor pro <strong>znovu se spojit se sebou sam\u00fdm<\/strong>, zat\u00edmco pe\u010dujete o sv\u00e9 t\u011blo a mysl. M\u016f\u017eeme vyzdvihnout n\u011bkter\u00e9 z jej\u00edch v\u00fdhod:<\/p>\n<ul>\n<li><strong>Hloubkov\u00e1 flexibilita<\/strong>: Udr\u017eov\u00e1n\u00ed pozic d\u00e9le umo\u017e\u0148uje pracovat s pojivov\u00fdmi tk\u00e1n\u011bmi, \u010d\u00edm\u017e se zlep\u0161uje <strong>elasticita a pohyblivost<\/strong> kloub\u016f.<\/li>\n<li><strong>Celkov\u00e1 relaxace<\/strong>: Proto\u017ee se jedn\u00e1 o klidnou praxi, yin j\u00f3ga <strong>sni\u017euje stres<\/strong> a pom\u00e1h\u00e1 ti dostat se do stavu hlubok\u00e9ho klidu.<\/li>\n<li><strong>Zlep\u0161en\u00ed ob\u011bhu<\/strong>: Jemn\u00e9 a dlouh\u00e9 pozice stimuluj\u00ed prokrven\u00ed, co\u017e podporuje <strong>zdrav\u00ed tv\u00fdch org\u00e1n\u016f<\/strong> a tk\u00e1n\u00ed.<\/li>\n<li><strong>Sp \uc5f0\uacb0n s\u00e1m se sebou<\/strong>: Je to p\u0159\u00edle\u017eitost k <strong>nahlednut\u00ed dovnit\u0159<\/strong>, kultivaci trp\u011blivosti a spojen\u00ed s tv\u00fdm <strong>dechem<\/strong> a emocemi.<\/li>\n<li><strong>Uvol\u0148uje nahromad\u011bn\u00e9 nap\u011bt\u00ed<\/strong>: Perfektn\u00ed pro uvoln\u011bn\u00ed nap\u011bt\u00ed v oblastech jako jsou z\u00e1da, boky a ramena. Tv\u016fj t\u011blo ti za to pod\u011bkuje!<\/li>\n<\/ul>\n<p>Jin j\u00f3ga je mocn\u00e1 praktika pro <strong>vyv\u00e1\u017een\u00ed tv\u00e9ho ka\u017edodenn\u00edho \u017eivota<\/strong> a darov\u00e1n\u00ed si okam\u017eiku klidu. Zkus to!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Co je Yin Yoga a pro\u010d byste jej m\u011bli cvi\u010dit? Yin Yoga je pomal\u00fd a meditativn\u00ed styl j\u00f3gy, kter\u00fd se zam\u011b\u0159uje na pr\u00e1ci s nejhlub\u0161\u00edmi pojivov\u00fdmi tk\u00e1n\u011bmi va\u0161eho t\u011bla: vazy, klouby a fascie. Na rozd\u00edl od dynamick\u00fdch styl\u016f jako je vinyasa nebo ashtanga, Yin Yoga spo\u010d\u00edv\u00e1 v udr\u017eov\u00e1n\u00ed pozic po dlouhou dobu, obvykle mezi 3 [&hellip;]<\/p>\n","protected":false},"author":112,"featured_media":161859,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[376],"tags":[],"class_list":["post-147490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-cs"],"_links":{"self":[{"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/posts\/147490","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/users\/112"}],"replies":[{"embeddable":true,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/comments?post=147490"}],"version-history":[{"count":0,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/posts\/147490\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/media\/161859"}],"wp:attachment":[{"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/media?parent=147490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/categories?post=147490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kavaalya.com\/cs\/wp-json\/wp\/v2\/tags?post=147490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}