{"id":484,"date":"2022-08-12T13:57:33","date_gmt":"2022-08-12T13:57:33","guid":{"rendered":"https:\/\/sportano.cz\/blog\/vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou\/"},"modified":"2025-07-23T09:19:43","modified_gmt":"2025-07-23T09:19:43","slug":"vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou\/","title":{"rendered":"Vzdu\u0161n\u00e1 j\u00f3ga: co to je? Jak\u00e9 v\u00fdhody nab\u00edz\u00ed? Komplexn\u00ed pr\u016fvodce vzdu\u0161nou j\u00f3gou"},"content":{"rendered":"

\u00c1sany prov\u00e1d\u011bn\u00e9 ve speci\u00e1ln\u00edm z\u00e1v\u011bsu <\/strong>zav\u011b\u0161en\u00e9m u <\/strong>stropu – to je ve zkratce vzdu\u0161n\u00e1 j\u00f3ga. Co je to vzdu\u0161n\u00e1 j\u00f3ga, pro\u010d stoj\u00ed za to vyzkou\u0161et tento druh fyzick\u00e9 aktivity a jak\u00e9 jsou v\u00fdhody jej\u00edho pravideln\u00e9ho cvi\u010den\u00ed?<\/strong><\/p>\n

Vzdu\u0161n\u00e1 j\u00f3ga: co je to za druh j\u00f3gy?<\/h2>\n

Vzdu\u0161nou j\u00f3gu, zn\u00e1mou tak\u00e9 jako fly j\u00f3ga<\/strong>, air j\u00f3ga <\/strong>nebo j\u00f3ga ve vzduchu, <\/strong>vyvinula tane\u010dnice a akrobatka Michelle Dortignac, kter\u00e1 byla dlouhodob\u011b fascinov\u00e1na indickou kulturou a j\u00f3gou. V roce 2006 zalo\u017eila v New Yorku centrum Unnata Aerial Yoga, kde za\u010dala praktikovat j\u00ed vyvinutou komplexn\u00ed discipl\u00ednu, kter\u00e1 se cvi\u010d\u00ed v l\u00e1tkov\u00fdch m\u011bkk\u00fdch houpac\u00edch s\u00edt\u00edch (zn\u00e1m\u00fdch sp\u00ed\u0161e jako z\u00e1v\u011bsy) zav\u011b\u0161en\u00fdch u stropu<\/strong>. Aerial j\u00f3ga kombinuje tradi\u010dn\u00ed j\u00f3gu s akrobaci\u00ed a <\/strong>inspiruje se tak\u00e9 pilates a tancem<\/strong>. Proto\u017ee je t\u011blo zav\u011b\u0161eno n\u011bkolik centimetr\u016f nad zem\u00ed, je snaz\u0161\u00ed se uvolnit, a tak je mo\u017en\u00e9 prov\u00e1d\u011bt v\u011bt\u0161inu \u00e1san, kter\u00e9 jsou p\u0159i cvi\u010den\u00ed na podlo\u017ece pom\u011brn\u011b obt\u00ed\u017en\u00e9. Jak zd\u016fraz\u0148uje sama autorka: „houpac\u00ed s\u00ed\u0165 nab\u00edz\u00ed oporu v kl\u00ed\u010dov\u00fdch oblastech, co\u017e v\u00e1m umo\u017en\u00ed str\u00e1vit v dan\u00e9 poloze v\u00edce \u010dasu a nastavit spr\u00e1vnou polohu“.<\/p>\n

\"Osoby<\/p>\n

Jak cvi\u010d\u00edte vzdu\u0161nou j\u00f3gu? Nejobl\u00edben\u011bj\u0161\u00ed pozice<\/h2>\n

Na lekc\u00edch houpac\u00ed j\u00f3gy se prov\u00e1d\u011bj\u00ed stejn\u00e9 pozice jako p\u0159i tradi\u010dn\u00ed j\u00f3ze, <\/strong>a\u0165 u\u017e na zemi, ve vzduchu nebo p\u0159i balancov\u00e1n\u00ed mezi nimi. V\u0161echny techniky, kter\u00e9 objev\u00edte p\u0159i cvi\u010den\u00ed v z\u00e1v\u011bsu, se v\u00e1m mohou hodit p\u0159i cvi\u010den\u00ed \u00e1san na podlo\u017ece a naopak. S pomoc\u00ed z\u00e1v\u011bsu m\u016f\u017eete urychlit nebo zlep\u0161it sv\u00e9 pravideln\u00e9 cvi\u010den\u00ed a objevit pokro\u010dil\u00e9 \u00e1sany, <\/strong>kter\u00e9 jsou na tane\u010dn\u00edm parketu p\u0159\u00edli\u0161 obt\u00ed\u017en\u00e9 nebo neprovediteln\u00e9 s \u00farovn\u00ed va\u0161\u00ed praxe. Lekce vzdu\u0161n\u00e9 j\u00f3gy jsou r\u016fznorod\u00e9 <\/strong>– n\u011bkter\u00e9 se zam\u011b\u0159uj\u00ed na klidnou meditaci, jin\u00e9 kladou d\u016fraz na posilov\u00e1n\u00ed a n\u00e1ro\u010dn\u00e9 \u00e1sany a b\u011bhem dal\u0161\u00edch se rozv\u00edjej\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00ed dovednosti, jako jsou stojky na rukou nebo hlub\u0161\u00ed shyby. Obt\u00ed\u017enost cvi\u010den\u00ed z\u00e1vis\u00ed na \u00farovni pokro\u010dilosti \u00fa\u010dastn\u00edk\u016f kurzu.<\/p>\n

Z\u00e1v\u011bs v\u00e1m pom\u016f\u017ee zachytit rovnov\u00e1hu v pozic\u00edch na rukou <\/strong>(nap\u0159. pozice L, kde jsou nohy zah\u00e1knut\u00e9 do l\u00e1tky, stoj na rukou nebo bojovn\u00edk III), v \u00e1san\u00e1ch ze skupiny p\u0159edklon\u016f <\/strong>(nap\u0159. pes s hlavou dol\u016f nebo \u0161pag\u00e1t ve stoji) nebo rovnov\u00e1hu v pozic\u00edch ve stoji (nap\u0159. <\/strong>strom nebo p\u016flm\u011bs\u00edc). V r\u00e1mci fly j\u00f3gy si vyzkou\u0161\u00edte obr\u00e1cen\u00e9 pozice, jako je <\/strong>sirsasana, holub\u00ed pozice nebo p\u0159echod z obr\u00e1cen\u00e9 \u017eab\u00ed pozice do sedu v pod\u0159epu, a tak\u00e9 <\/strong>si procvi\u010d\u00edte, jak vypad\u00e1 pozice lotosov\u00e9ho kv\u011btu v <\/strong>pod\u0159epu.<\/p>\n

\"Tyrkysov\u00e1<\/p>\n

Na konci lekce si odpo\u010dinete v pozici <\/strong>savasana, <\/strong>co\u017e je z\u00e1v\u011bre\u010dn\u00e1 relaxace, p\u0159i kter\u00e9 le\u017e\u00edte v houpac\u00ed s\u00edti jako v kokonu (m\u016f\u017eete se c\u00edtit jako d\u00edt\u011b).<\/p>\n

V\u00fdhody cvi\u010den\u00ed j\u00f3gy ve vzduchu<\/h2>\n

Studie Americk\u00e9 rady pro cvi\u010den\u00ed (ACE) z roku 2016 zjistila, \u017ee p\u0159\u00ednosy nav\u0161t\u011bvov\u00e1n\u00ed leteck\u00e9 j\u00f3gy jsou podobn\u00e9 t\u011bm, kter\u00e9 z\u00edsk\u00e1te p\u0159i aerobn\u00edm cvi\u010den\u00ed n\u00edzk\u00e9 a\u017e st\u0159edn\u00ed <\/strong>intenzity (nap\u0159. rychl\u00e1 ch\u016fze, rekrea\u010dn\u00ed j\u00edzda na kole). Pro\u010d se vyplat\u00ed cvi\u010dit fly j\u00f3gu?<\/p>\n

    \n
  • uvol\u0148uje a prodlu\u017euje p\u00e1te\u0159 (nap\u0159. uvoln\u011bn\u00edm nap\u011bt\u00ed v meziobratlov\u00fdch prostorech);<\/li>\n
  • posiluje postur\u00e1ln\u00ed svaly a t\u00edm ovliv\u0148uje spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla;<\/li>\n
  • nezat\u011b\u017euje klouby a p\u00e1te\u0159;<\/li>\n
  • Posiluje svalovou s\u00edlu a zvy\u0161uje jejich pru\u017enost;<\/li>\n
  • d\u00edky lep\u0161\u00edmu prokrven\u00ed a proud\u011bn\u00ed lymfy je poko\u017eka pevn\u011bj\u0161\u00ed a pru\u017en\u011bj\u0161\u00ed;<\/li>\n
  • zvy\u0161uje uv\u011bdom\u011bn\u00ed si sv\u00e9ho t\u011bla;<\/li>\n
  • zlep\u0161uje rovnov\u00e1hu;<\/li>\n
  • zvy\u0161uje rozsah pohybu v kloubech;<\/li>\n
  • zpo\u017e\u010fuje proces st\u00e1rnut\u00ed;<\/li>\n
  • sni\u017euje \u00farove\u0148 chronick\u00e9ho stresu a podr\u00e1\u017ed\u011bnosti;<\/li>\n
  • sni\u017euje riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed;<\/li>\n
  • pom\u00e1h\u00e1 redukovat t\u011blesn\u00fd tuk – b\u011bhem 50 minut lekc\u00ed m\u016f\u017eete sp\u00e1lit v pr\u016fm\u011bru asi 320 kcal (v z\u00e1vislosti na individu\u00e1ln\u00edch parametrech, jako je v\u011bk, hmotnost a intenzita cvi\u010den\u00ed);<\/li>\n
  • sni\u017euje krevn\u00ed tlak, hladinu cholesterolu a gluk\u00f3zy v krvi;<\/li>\n
  • podporuje tr\u00e1ven\u00ed (pom\u00e1h\u00e1 nap\u0159\u00edklad proti z\u00e1cp\u011b);<\/li>\n
  • zlep\u0161uje pohodu a m\u00e1 pozitivn\u00ed vliv na du\u0161evn\u00ed zdrav\u00ed;<\/li>\n
  • zvy\u0161uje sebev\u011bdom\u00ed.<\/li>\n<\/ul>\n

    \"\u017dena<\/p>\n

    Jak za\u010d\u00edt cvi\u010dit vzdu\u0161nou j\u00f3gu? Rady a tipy<\/h2>\n

    Je dobr\u00e9 za\u010d\u00edt cvi\u010dit vzdu\u0161nou j\u00f3gu v profesion\u00e1ln\u00edm studiu pod veden\u00edm certifikovan\u00e9ho instruktora.<\/strong> Pokud si nejste jisti, zda je pro v\u00e1s tato metoda j\u00f3gy vhodn\u00e1, vyzkou\u0161ejte si mo\u017enost p\u0159ij\u00edt na zku\u0161ebn\u00ed lekci. Je dobr\u00e9 se sezn\u00e1mit se z\u00e1kladn\u00edmi pojmy a n\u00e1zvy \u00e1san, nap\u0159. n\u011bkolikr\u00e1t nav\u0161t\u00edvit lekci klasick\u00e9 j\u00f3gy <\/strong>nebo si prohl\u00e9dnout informace na specializovan\u00fdch webov\u00fdch str\u00e1nk\u00e1ch.<\/p>\n

    Pro cvi\u010den\u00ed vzdu\u0161n\u00e9 j\u00f3gy <\/strong>budete pot\u0159ebovat vhodn\u011b padnouc\u00ed oble\u010den\u00ed. Doporu\u010dujeme zvolit tri\u010dko s alespo\u0148 kr\u00e1tk\u00fdmi ruk\u00e1vy a del\u0161\u00edmi z\u00e1dy a dlouh\u00e9 leg\u00edny s vysok\u00fdm pasem nebo 7\/8 kalhoty zakr\u00fdvaj\u00edc\u00ed kolena. Spr\u00e1vn\u00e1 d\u00e9lka od\u011bvu pom\u016f\u017ee chr\u00e1nit mimo jin\u00e9 podpa\u017e\u00ed, z\u00e1da, kolenn\u00ed ohyby a vnit\u0159n\u00ed stranu stehen p\u0159ed bolestiv\u00fdmi od\u0159eninami, kter\u00e9 mohou b\u00fdt zp\u016fsobeny kontaktem k\u016f\u017ee se z\u00e1v\u011bsem nap\u0159\u00edklad p\u0159i poloze hlavou dol\u016f. M\u016f\u017eete si \u00fasp\u011b\u0161n\u011b zakoupit oble\u010den\u00ed v\u011bnovan\u00e9 klasick\u00e9 j\u00f3ze. P\u0159i fly j\u00f3ze se obvykle cvi\u010d\u00ed naboso, ale m\u016f\u017eete pou\u017e\u00edt i protiskluzov\u00e9 pono\u017eky na j\u00f3gu<\/strong>.<\/p>\n

    \"\u017deny<\/p>\n

    P\u0159ed zah\u00e1jen\u00edm lekce si sundejte v\u0161echny \u0161perky, abyste n\u00e1hodou nezachytili materi\u00e1l a nezp\u016fsobili nebezpe\u010dn\u00e9 situace, kter\u00e9 by mohly v\u00e9st ke zran\u011bn\u00ed nebo \u00farazu. Pokud m\u00e1te dlouh\u00e9 vlasy, zajist\u011bte je gumi\u010dkou.<\/p>\n

    Je tak\u00e9 dobr\u00e9 pamatovat na to, \u017ee minim\u00e1ln\u011b dv\u011b hodiny p\u0159ed za\u010d\u00e1tkem se nesm\u00ed j\u00edst ani p\u00edt. V j\u00eddeln\u00ed\u010dku si vyb\u00edrejte \u010derstv\u00e9, lehk\u00e9, rostlinn\u00e9 a n\u00edzkotu\u010dn\u00e9 potraviny bohat\u00e9 na vl\u00e1kninu, kter\u00e9 jsou sattvick\u00e9 (od slova sattvic, co\u017e znamen\u00e1 \u010dist\u00e1 podstata), co\u017e znamen\u00e1, \u017ee v\u00e1m dodaj\u00ed pot\u0159ebnou energii a z\u00e1rove\u0148 udr\u017e\u00ed va\u0161e t\u011blo v rovnov\u00e1ze<\/strong>.<\/p>\n

    Pokud p\u0159i cvi\u010den\u00ed vzdu\u0161n\u00e9 j\u00f3gy poci\u0165ujete akutn\u00ed nebo chronickou bolest, nap\u0159. v ramenn\u00edm kloubu, pora\u010fte se o dal\u0161\u00ed \u00fa\u010dasti se sv\u00fdm l\u00e9ka\u0159em. Existuje n\u011bkolik kontraindikac\u00ed pro <\/strong>cvi\u010den\u00ed vzdu\u0161n\u00e9 j\u00f3gy: <\/strong>o\u010dn\u00ed probl\u00e9my (glaukom), t\u011bhotenstv\u00ed, diskopatie, hypertenze nebo velmi n\u00edzk\u00fd krevn\u00ed tlak, z\u00e1vrat\u011b, \u010dast\u00e9 mdloby, srde\u010dn\u00ed onemocn\u011bn\u00ed, osteopor\u00f3za, menstruace nebo ned\u00e1vn\u00e1 operace.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    \u00c1sany prov\u00e1d\u011bn\u00e9 ve speci\u00e1ln\u00edm z\u00e1v\u011bsu zav\u011b\u0161en\u00e9m u stropu – to je ve zkratce vzdu\u0161n\u00e1 j\u00f3ga. Co je to vzdu\u0161n\u00e1 j\u00f3ga, pro\u010d stoj\u00ed za to vyzkou\u0161et tento druh fyzick\u00e9 aktivity a jak\u00e9 jsou v\u00fdhody jej\u00edho pravideln\u00e9ho cvi\u010den\u00ed? Vzdu\u0161n\u00e1 j\u00f3ga: co je to za druh j\u00f3gy? Vzdu\u0161nou j\u00f3gu, zn\u00e1mou tak\u00e9 jako fly j\u00f3ga, air j\u00f3ga nebo j\u00f3ga […]<\/p>\n","protected":false},"author":7,"featured_media":490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nVzdu\u0161n\u00e1 j\u00f3ga: co to je? Jak\u00e9 v\u00fdhody nab\u00edz\u00ed? Komplexn\u00ed pr\u016fvodce vzdu\u0161nou j\u00f3gou - Blog Sportano.cz<\/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:\/\/sportano.cz\/blog\/vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vzdu\u0161n\u00e1 j\u00f3ga: co to je? Jak\u00e9 v\u00fdhody nab\u00edz\u00ed? Komplexn\u00ed pr\u016fvodce vzdu\u0161nou j\u00f3gou - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"\u00c1sany prov\u00e1d\u011bn\u00e9 ve speci\u00e1ln\u00edm z\u00e1v\u011bsu zav\u011b\u0161en\u00e9m u stropu – to je ve zkratce vzdu\u0161n\u00e1 j\u00f3ga. Co je to vzdu\u0161n\u00e1 j\u00f3ga, pro\u010d stoj\u00ed za to vyzkou\u0161et tento druh fyzick\u00e9 aktivity a jak\u00e9 jsou v\u00fdhody jej\u00edho pravideln\u00e9ho cvi\u010den\u00ed? Vzdu\u0161n\u00e1 j\u00f3ga: co je to za druh j\u00f3gy? Vzdu\u0161nou j\u00f3gu, zn\u00e1mou tak\u00e9 jako fly j\u00f3ga, air j\u00f3ga nebo j\u00f3ga […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-12T13:57:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-23T09:19:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/OmVd_wyFCaT8bOY_romw1qgAbBEGLwL9iIYO0ohyvaLr-IYgYPkQ-E2GXM9uqg5c11M1NQzwRW8KKoh3D8VmMBKTB1-J_lN5FywBqWvXozVOHNdhhcIlTWw1op60HV9vL6SF-cb3QXGirPhCvO5p_LUXtysNNMdQ92pjM2BAMg-mdod9T.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vzdu\u0161n\u00e1 j\u00f3ga: co to je? Jak\u00e9 v\u00fdhody nab\u00edz\u00ed? Komplexn\u00ed pr\u016fvodce vzdu\u0161nou j\u00f3gou - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/vzdusna-joga-co-to-je-jake-vyhody-nabizi-komplexni-pruvodce-vzdusnou-jogou\/","og_locale":"cs_CZ","og_type":"article","og_title":"Vzdu\u0161n\u00e1 j\u00f3ga: co to je? Jak\u00e9 v\u00fdhody nab\u00edz\u00ed? Komplexn\u00ed pr\u016fvodce vzdu\u0161nou j\u00f3gou - Blog Sportano.cz","og_description":"\u00c1sany prov\u00e1d\u011bn\u00e9 ve speci\u00e1ln\u00edm z\u00e1v\u011bsu zav\u011b\u0161en\u00e9m u stropu – to je ve zkratce vzdu\u0161n\u00e1 j\u00f3ga. Co je to vzdu\u0161n\u00e1 j\u00f3ga, pro\u010d stoj\u00ed za to vyzkou\u0161et tento druh fyzick\u00e9 aktivity a jak\u00e9 jsou v\u00fdhody jej\u00edho pravideln\u00e9ho cvi\u010den\u00ed? 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