{"id":135,"date":"2020-03-27T10:02:52","date_gmt":"2020-03-27T09:02:52","guid":{"rendered":"http:\/\/funkcionalnavadba.splet.arnes.si\/?page_id=135"},"modified":"2024-06-04T21:45:11","modified_gmt":"2024-06-04T19:45:11","slug":"vaje-sproscanjadihanja","status":"publish","type":"page","link":"https:\/\/funkcionalnavadba.splet.arnes.si\/?page_id=135","title":{"rendered":"Vaje preventive \/ spro\u0161\u010danja \/ dihanja"},"content":{"rendered":"<p>Opisane vaje, je priporo\u010dljivo izvajati pred in po obremenitvi.<\/p>\n<ul>\n<li><a href=\"http:\/\/www2.arnes.si\/~gschmi\/studenti\/joga%20za%20solske%20otroke.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">JOGA <\/a>(povzeto po spletni strani JOGA ZA \u0160OLSKE OTROKE)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/c\/JamesKnightGentleSomaticYoga\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">JOGA\/SOMATIKA VAJE<\/a> ( povzeto po James Knight-Gentle Somatic Yoga-v angle\u0161kem jeziku)<\/li>\n<li><a href=\"http:\/\/aeq.si\/\" target=\"_blank\" rel=\"noopener noreferrer\">KLINI\u010cNA SOMATIKA&nbsp; <\/a>(povzeto po AEQ somatika)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/channel\/UCE8s0jsMMv6QNS2Q8H6tRkw\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">KLINI\u010cNA SOMATIKA VAJE<\/a> (povzeto po John Loupos-1VirtualHealth.com Video Page-v angle\u0161kem jeziku)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/user\/EssentialSomatics\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">KLINI\u010cNA SOMATIKA VAJE<\/a> (povzeto po Martha Peterson-Essential Somatics-v angle\u0161kem jeziku)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/c\/FeldenkraiswithAlfons\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">FELDENKREIS VAJE<\/a> ( povzeto po Feldenkreis with Alfons-v angle\u0161kem jeziku)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/user\/PILATESpetielement\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">PREVENTIVA IN OBVLADOVANJE BOLE\u010cIN<\/a> (povzeto po Peti element)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/user\/mojaxis\/videos\" target=\"_blank\" rel=\"noopener noreferrer\">Youtube kanal<\/a> (mojAxis &#8211; videoprikaz-meditacija, ogrevanje, spro\u0161\u010danje&#8230;)<\/li>\n<li><a href=\"https:\/\/4d.rtvslo.si\/arhiv\/zvezdana\/174816016\" target=\"_blank\" rel=\"noopener noreferrer\">RTV SLO &#8211; oddaja Zvezdana<\/a> (James Nestor- dihanje skozi nos)<\/li>\n<\/ul>\n<p>Spodnje gradivo je povzeto po: <a href=\"https:\/\/www.youtube.com\/@Triglavzdravje\/videos\" target=\"_blank\" rel=\"noopener\">Triglav zdravje<\/a>, <a href=\"https:\/\/www.youtube.com\/@preprostonaravno6955\/videos\" target=\"_blank\" rel=\"noopener\">Preprosto naravno<\/a>, <a href=\"https:\/\/www.youtube.com\/@parinamajogacenter2913\/videos\" target=\"_blank\" rel=\"noopener\">Parinama joga center<\/a>,<a href=\"https:\/\/www.youtube.com\/channel\/UC9E0tvezwrCx-e9x4MxXZKw\" target=\"_blank\" rel=\"noopener\"> PetiElement<\/a><br><a href=\"https:\/\/www.youtube.com\/@mokiniyoga6987\/videos\" target=\"_blank\" rel=\"noopener\">Mokini Yoga<\/a>, <a href=\"https:\/\/www.youtube.com\/@mojaxis\/videos\" target=\"_blank\" rel=\"noopener\">mojAXIS<\/a><\/p>\n<p><strong>DIHANJE S TREBU\u0160NO PREPONO<br><\/strong>Najpomembnej\u0161a mi\u0161ica je tista, ki nam zagotavlja vstop kisika v telo oziroma v plju\u010da (in izstop ogljikovega dioksida). Ni neposredno otipljiva, na njej le\u017ei srce, pod njo je \u017eelodec, med dihanjem nam premika trebuh ven in not.. Ste \u017ee uganili? Da, diafragma je to! Diafragma oziroma trebu\u0161na prepona, glavna dihalna mi\u0161ica.<br>Na\u0161a najve\u010dja in najpomembnej\u0161a dihalna mi\u0161ica ima v spro\u0161\u010denem stanju obliko kupole. Le\u017ei vodoravno med trebu\u0161no in prsno votlino. Premika se ravno nasprotno, kot bi si morda predstavljali. Pri vdihu se povesi navzdol, proti trebu\u0161nim organom, trebu\u0161na stena pa se izbo\u010di. Ob izdihu potuje gor, trebu\u0161na stena pa potuje spet nazaj proti hrbtenici. Je nekak\u0161en most med zgornjim in spodnjim delom telesa \u2013 povezuje ju.<\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-135-1\" width=\"640\" height=\"480\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"http:\/\/funkcionalnavadba.splet.arnes.si\/files\/2021\/03\/dihanje_trebusna_prepona.mp4?_=1\" \/><a href=\"http:\/\/funkcionalnavadba.splet.arnes.si\/files\/2021\/03\/dihanje_trebusna_prepona.mp4\">http:\/\/funkcionalnavadba.splet.arnes.si\/files\/2021\/03\/dihanje_trebusna_prepona.mp4<\/a><\/video><\/div>\n<p><strong>TEHNIKE DIHANJA ZA SPRO\u0160\u010cANJE<br><\/strong>Najbolje je, \u010de tehniko dihanja izvajate zjutraj, lahko pa tudi \u010dez dan, pred sestankom, pred \u0161portno aktivnostjo. \u010ce imate te\u017eave s spanjem, pa preden zaspite.<br>Sprostite se, zavzemite udoben polo\u017eaj. Lahko sedite, le\u017eite, polle\u017eite \u2026 Priporo\u010dljivo je, da se s hrbtom ne naslanjate mo\u010dno na zid, saj bo u\u010dinek optimalen, \u010de boste ob izvajanju tehnike lahko nekoliko premikali trup. Ob dihanju se \u0161iri in kr\u010di prepona in celotni trup.<\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Tehnike dihanja z mag. Brigito Langerholc \u017dager\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UX9jZDaZ3CA?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p><strong>TIBETANSKE VAJE<br><\/strong>Pet tibetanskih vaj ali pet obredov pomlajevanja so vaje tibetanskih menihov. Kot rituale jih izvajajo \u017ee tiso\u010dletja in so del njihove tradicije. Z vajami in zdravo prehrano so menihi ohranjali energijo, mo\u010d in vitalnost ter upo\u010dasnili proces staranja.\u010ceprav sistem izgleda preprosto, je njegovo delovanje kompleksno in njegovi u\u010dinki intenzivni.<br>Tibetanske vaje pomlajevanja vra\u010dajo vitalnost in \u017eivljenjsko energijo, telo pa postaja vse bolj zdravo ter gibljivo.<br>Vaje izvajajte po\u010dasi. \u010ce med vajami za\u010dutite kakr\u0161no koli neprijetnost ali bole\u010dino, se ustavite in preidite na naslednjo tibetansko vajo.<\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"5 obredov pomlajevanja\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5tnLNGIo2m4?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p><strong>SOMATIKA<br \/><\/strong>Vaje somatike izvajate po\u010dasi. Namenjene so razvijanju \u010dutenja telesa, u\u010denju opazovanja svojega gibanja in odzivanja na stres, u\u010denju povezav med \u010dustvi, razmi\u0161ljanjem in zakr\u010denostjo mi\u0161ic. Cilji so izbolj\u0161ana telesna dr\u017ea, sedenje in le\u017eanje, lahkotnej\u0161a in bolj pravilna hoja, zmanj\u0161anje bole\u010din v gibalnem sistemu, zmanj\u0161ana utrujenost in izgorelost, izbolj\u0161an pretok energije v celotnem telesu.<\/p>\n<p><strong>1. SOMATIKA-zavestne vaje za hrbtenico<\/strong><\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Zdrava hrbtenica - Zavestne vaje za hrbtenico\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/6O9iZu8awno?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p><strong>2. SOMATIKA-sprostitev mi\u0161ic ramen in vratu<\/strong><\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Zdrava hrbtenica - Sprostitev mi\u0161ic ramen in vratu\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/crzgchR7JB0?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p>3. SOMATIKA-sprostitev mi\u0161ic spodnjega dela hrbtenice<\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Zdrava hrbtenica - Sprostitev mi\u0161ic spodnjega dela hrbtenice\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/cPcjo8NKzTU?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p><strong>POZDRAV SONCU<br \/><\/strong>Pozdrav soncu (sanskrtsko Surja Namaskar) je starodavna jogijska tehnika, ki smo jo prejeli od razsvetljenih modrecev iz vedskih \u010dasov. Sonce je simbol spiritualne zavesti in v preteklosti je bilo njegovo \u010da\u0161\u010denje v mnogih kulturah pomemben del vsakdanjika.<br \/>Pozdrav soncu je sestavljen iz dvanajstih polo\u017eajev, kjer hrbtenico izmeni\u010dno prepogibamo naprej in nazaj ter krepimo in raztezamo ude.&nbsp; Prehode med polo\u017eaji pozorno pove\u017eemo s pravilnim dihanjem. Dvanajst polo\u017eajev predstavlja pol cikla celotnega pozdrava soncu. V drugi polovici ponovimo vseh dvanajst polo\u017eajev, le da v izpadnem koraku najprej stopimo nazaj in nato tudi naprej z drugo nogo. V celotnem ciklu se torej zvrsti \u0161tiriindvajset polo\u017eajev.<strong><br \/><\/strong> Tukaj naj omenim, da se sanskrtska imena polo\u017eajev v razli\u010dni literaturi mo\u010dno razlikujejo, kar je posledica mnogoterosti jogijskih tradicij. Asane v pozdravu soncu se torej lahko druga\u010de imenujejo, vendar gre za iste telesne polo\u017eaje.<\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"21. Pozdrav soncu ~ MokiniYoga izziv\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/lMnVh7QoOuQ?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Opisane vaje, je priporo\u010dljivo izvajati pred in po obremenitvi. JOGA (povzeto po spletni strani JOGA ZA \u0160OLSKE OTROKE) JOGA\/SOMATIKA VAJE ( povzeto po James Knight-Gentle Somatic Yoga-v angle\u0161kem jeziku) KLINI\u010cNA SOMATIKA&nbsp; (povzeto po AEQ&#46;&#46;&#46;<\/p>\n","protected":false},"author":16119,"featured_media":0,"parent":0,"menu_order":11,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-135","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/pages\/135","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/users\/16119"}],"replies":[{"embeddable":true,"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=135"}],"version-history":[{"count":46,"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/pages\/135\/revisions"}],"predecessor-version":[{"id":1260,"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=\/wp\/v2\/pages\/135\/revisions\/1260"}],"wp:attachment":[{"href":"https:\/\/funkcionalnavadba.splet.arnes.si\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=135"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}