{"id":509,"date":"2022-08-19T12:51:00","date_gmt":"2022-08-19T12:51:00","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jogove-pozice-neboli-asany-vse-o-pozicich-v-joze\/"},"modified":"2025-07-23T10:11:16","modified_gmt":"2025-07-23T10:11:16","slug":"jogove-pozice-neboli-asany-vse-o-pozicich-v-joze","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jogove-pozice-neboli-asany-vse-o-pozicich-v-joze\/","title":{"rendered":"J\u00f3gov\u00e9 pozice neboli \u00e1sany. V\u0161e o pozic\u00edch v j\u00f3ze"},"content":{"rendered":"

\u00c1sany neboli j\u00f3gov\u00e9 pozice jsou jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f j\u00f3gov\u00e9 praxe, d\u00edky nim\u017e p\u016fsob\u00edte na sv\u00e9 t\u011blo blahod\u00e1rn\u011b a uv\u011bdomujete si, jak va\u0161e t\u011blo funguje. Nau\u010dte se nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pozice pro pokro\u010dil\u00e9 jog\u00edny a jog\u00ednky.<\/strong><\/p>\n

\u00c1sany – z\u00e1kladn\u00ed definice. Co jsou pozice v j\u00f3ze?<\/h2>\n

Navzdory stovk\u00e1m let j\u00f3gov\u00e9 praxe nen\u00ed dodnes pojem \u00e1sana jednozna\u010dn\u011b definov\u00e1n. Nejstar\u0161\u00ed definice indick\u00e9ho filozofa a jog\u00edna Pata\u0148d\u017ealiho, zaznamenan\u00e1 v J\u00f3gas\u00fatr\u00e1ch (jednom z nejv\u00fdznamn\u011bj\u0161\u00edch d\u011bl o j\u00f3ze), sp\u00ed\u0161e odr\u00e1\u017e\u00ed povahu \u00e1san, ne\u017e aby p\u0159esn\u011b ur\u010dovala, co to je – „sthira sukhama asanam, co\u017e znamen\u00e1, \u017ee pozice by m\u011bla b\u00fdt stabiln\u00ed a <\/strong>pohodln\u00e1<\/strong>„.<\/strong><\/p>\n

O modern\u011bj\u0161\u00ed definici se pokusil M. M. Gore. Ve sv\u00e9 knize Anatomie a fyziologie j\u00f3gov\u00e9 praxe definoval \u00e1sanu jako pozici vsed\u011b nebo jinou pozici, p\u0159i kter\u00e9 m\u00e1te pocit stability a uv\u011bdom\u011bn\u00ed si t\u011bla, to znamen\u00e1, \u017ee se prost\u011b c\u00edt\u00edte dob\u0159e. <\/strong><\/p>\n

Jako \u00e1sany se b\u011b\u017en\u011b ozna\u010duj\u00ed pozice\/pozice\/cvi\u010den\u00ed, kter\u00e9 se prov\u00e1d\u011bj\u00ed p\u0159i cvi\u010den\u00ed j\u00f3gy s <\/strong>c\u00edlem pos\u00edlit, prot\u00e1hnout a o\u010distit t\u011blo a dos\u00e1hnout vnit\u0159n\u00edho klidu a rovnov\u00e1hy.<\/p>\n

\"Lid\u00e9<\/p>\n

Pozice v j\u00f3ze – podrobn\u00e9 informace o historii, v\u00fdznamu a typech \u00e1san<\/h2>\n

\u00c1sany jsou t\u0159et\u00edm z osmi bod\u016f a\u0161tangy <\/strong>(osmibodov\u00e9 j\u00f3gov\u00e9 cesty – a\u0161ta – osm, anga – konec), kter\u00e9 Pata\u0148d\u017eali uvedl v „J\u00f3gas\u00fatr\u00e1ch“ a d\u00edky nim\u017e lze z\u00edskat klid mysli a kontrolu nad t\u011blem, a sjednotit tak mysl, ducha a t\u011blo.<\/p>\n

P\u016fvodn\u011b se \u00e1sany pova\u017eovaly v\u00fdhradn\u011b za medita\u010dn\u00ed pozice vsed\u011b<\/strong>. V d\u00edle Pradipika o hatha j\u00f3ze (kter\u00e9 mimo jin\u00e9 popisuje techniku prov\u00e1d\u011bn\u00ed jednotliv\u00fdch \u00e1san) je definov\u00e1no 84 pozic, z toho 32 pozic vsed\u011b<\/strong>. V dne\u0161n\u00ed dob\u011b se \u00e1sany d\u011bl\u00ed p\u0159edev\u0161\u00edm podle polohy t\u011bla na:<\/p>\n

    \n
  • sed\u011bl;<\/li>\n
  • le\u017e\u00edc\u00ed;<\/li>\n
  • stoj\u00ed;<\/li>\n
  • v obr\u00e1cen\u00e9 poloze;<\/li>\n
  • oto\u010den\u00edm kmene;<\/li>\n
  • ve sklonu;<\/li>\n
  • p\u0159i oh\u00fdb\u00e1n\u00ed dozadu;<\/li>\n
  • regenera\u010dn\u00ed;<\/li>\n
  • ekvivalentn\u00ed.<\/li>\n<\/ul>\n

    P\u0159edpony v n\u00e1zvech pozic v j\u00f3ze ozna\u010duj\u00ed, jak bude t\u011blo um\u00edst\u011bno:<\/p>\n

      \n
    • Adho <\/strong><\/em>– sm\u011brem dol\u016f, nap\u0159. pes s hlavou dol\u016f (Adho Mukha \u015av\u0101n\u0101sana)<\/em>;<\/li>\n
    • Ardha <\/strong><\/em>– polovina, nap\u0159. p\u016flm\u011bs\u00edc (Ardha Candr\u0101sana);<\/em><\/li>\n
    • Eka <\/strong><\/em>– jednotn\u00e9 \u010d\u00edslo, nap\u0159. jednonoh\u00fd holub\u00ed kr\u00e1l (Eka Pada Rajakapotasana)<\/em>;<\/li>\n
    • Parivrtta <\/strong><\/em>– zkroucen\u00e1 nebo oto\u010den\u00e1, nap\u0159. pozice v obr\u00e1cen\u00e9m \u00fahlu (Parivrtta <\/em>Parsvakonasana);<\/li>\n
    • Supta <\/strong><\/em>– vle\u017ee, nap\u0159. pozice le\u017e\u00edc\u00edho bojovn\u00edka (Supta vir\u00e1sana)<\/em>;<\/li>\n
    • Urdhva <\/strong><\/em>– vzh\u016fru, nap\u0159. pozice se zdvi\u017een\u00fdma rukama (Urdhva <\/em>hastasana);<\/li>\n
    • Upavistha <\/strong><\/em>– vsed\u011b, nap\u0159. \u00fahlov\u00e1 pozice vsed\u011b (Upavistha <\/em>k\u00f3n\u00e1sana)<\/em>;<\/li>\n
    • Utthita <\/strong><\/em>– nata\u017een\u00e1, nap\u0159. pozice nata\u017een\u00e9ho troj\u00faheln\u00edku (Utthita Trikonasana)<\/em>.<\/li>\n<\/ul>\n

      N\u00e1zvy \u00e1san jsou ps\u00e1ny v sanskrtu <\/strong>a jsou inspirov\u00e1ny zv\u00ed\u0159aty (nap\u0159. pes, holub, je\u0159\u00e1b, \u017eelva, kobra, orel), p\u0159\u00edrodou (nap\u0159. m\u011bs\u00edc, hora, strom, blesk) nebo p\u0159edm\u011bty denn\u00ed pot\u0159eby (nap\u0159. \u017eidle, stan, sv\u00ed\u010dka).<\/p>\n

      \u00c1sany by se m\u011bly prov\u00e1d\u011bt pomalu, s pln\u00fdm uv\u011bdom\u011bn\u00edm ka\u017ed\u00e9ho pohybu a v\u011bdom\u00fdm d\u00fdch\u00e1n\u00edm (pr\u00e1n\u00e1j\u00e1ma<\/strong>). T\u00edmto zp\u016fsobem m\u016f\u017eete dos\u00e1hnout vnit\u0159n\u00ed rovnov\u00e1hy na t\u011blesn\u00e9 i du\u0161evn\u00ed \u00farovni a ovlivnit t\u011blo ur\u010dit\u00fdm zp\u016fsobem (nap\u0159. odstranit stres, regulovat krevn\u00ed tlak, zlep\u0161it funkci ob\u011bhov\u00e9ho, d\u00fdchac\u00edho, kostern\u00edho nebo tr\u00e1vic\u00edho syst\u00e9mu, zpru\u017enit svaly a zv\u00fd\u0161it jejich vytrvalost, prodlou\u017eit p\u00e1te\u0159, z\u00edskat energii atd.). \u00c1sany lze prov\u00e1d\u011bt jednotliv\u011b nebo jako sled n\u011bkolika pozic, u nich\u017e je d\u016fle\u017eit\u00e1 plynulost p\u0159echod\u016f.<\/p>\n

      Nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany v j\u00f3ze – TOP3<\/h2>\n

      Lotosov\u00fd kv\u011bt, \u0161pag\u00e1t, d\u011btsk\u00e1 pozice, pozdrav slunci, kobra nebo pes se sklon\u011bnou hlavou <\/strong>jsou jen n\u011bkter\u00e9 z obl\u00edben\u00fdch a rozpoznateln\u00fdch j\u00f3gov\u00fdch pozic. Vybrali jsme pro v\u00e1s TOP3 \u00e1sany, kter\u00e9 zn\u00e1 prakticky ka\u017ed\u00fd, a\u0165 u\u017e cvi\u010d\u00ed j\u00f3gu, nebo jen vid\u011bl fotografie lid\u00ed, kte\u0159\u00ed aran\u017euj\u00ed sv\u00e1 t\u011bla do n\u011bkdy neobvykl\u00fdch pozic.<\/p>\n

      \"\u017dena<\/p>\n

      Lotosov\u00fd kv\u011bt<\/h3>\n

      Pozice, kter\u00e1 se podob\u00e1 tureck\u00e9mu sedu (chodidla jsou zde polo\u017eena na stehnech), je jednou z pozic nejv\u00edce spojovan\u00fdch s j\u00f3gou. Pro proveden\u00ed padmasany je <\/strong>nezbytn\u00e9 cvi\u010den\u00ed. T\u011blo mus\u00ed b\u00fdt pru\u017en\u00e9, spr\u00e1vn\u011b prota\u017een\u00e9, klouby a svaly mus\u00ed b\u00fdt dostate\u010dn\u011b pohybliv\u00e9 a mysl mus\u00ed b\u00fdt klidn\u00e1. Lotosov\u00fd kv\u011bt <\/strong>pom\u00e1h\u00e1 otev\u0159\u00edt boky, posiluje p\u00e1nev a p\u00e1te\u0159, dod\u00e1v\u00e1 kloub\u016fm, vaz\u016fm a sval\u016fm velkou pru\u017enost (zejm\u00e9na stehn\u016fm, kolen\u016fm a kotn\u00edk\u016fm), pom\u00e1h\u00e1 dr\u017een\u00ed t\u011bla a klidu, zvy\u0161uje uv\u011bdom\u011bn\u00ed si vlastn\u00edho t\u011bla a dod\u00e1v\u00e1 zna\u010dnou energii. Doporu\u010duje se v t\u011bhotenstv\u00ed, lidem s ischiasem a t\u011bm, kte\u0159\u00ed maj\u00ed probl\u00e9my se soust\u0159ed\u011bn\u00edm nebo relaxac\u00ed.<\/p>\n

      \"\u017dena<\/p>\n

      Salamba sirsasana<\/h3>\n

      Tato pozice, zn\u00e1m\u00e1 tak\u00e9 jako stoj na hlav\u011b s oporou o ramena, je <\/strong>zn\u00e1m\u00e1 jako „kr\u00e1lovna \u00e1san“<\/strong>. Pom\u00e1h\u00e1 zm\u00edrnit bolesti hlavy a migr\u00e9ny, zlep\u0161uje d\u00fdchac\u00ed syst\u00e9m a tr\u00e1ven\u00ed a zm\u00edr\u0148uje probl\u00e9my se zadr\u017eov\u00e1n\u00edm vody v t\u011ble nebo nespavost\u00ed. Vzhledem k pot\u0159eb\u011b rozv\u00edjet spr\u00e1vnou pohybovou koordinaci a svalovou s\u00edlu mimo jin\u00e9 v pa\u017e\u00edch a ramenou je salamba sirsasana <\/strong>skv\u011bl\u00e1 pro pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti t\u011bla i p\u00e1te\u0159e.<\/p>\n

      \"\u017dena<\/p>\n

      Adho mukha \u015bv\u0101n\u0101sana<\/h3>\n

      Pozice psa s hlavou dol\u016f <\/strong>je dal\u0161\u00ed z typick\u00fdch j\u00f3gov\u00fdch pozic. Vypad\u00e1 nen\u00e1padn\u011b, ale m\u016f\u017ee b\u00fdt pom\u011brn\u011b n\u00e1ro\u010dn\u00e1, zejm\u00e9na pokud m\u00e1te probl\u00e9my s koordinac\u00ed, kontrakce zadn\u00edch kon\u010detin nebo uzav\u0159en\u00fd hrudn\u00edk a v ka\u017edodenn\u00edm \u017eivot\u011b tr\u00e1v\u00edte hodn\u011b \u010dasu ve skr\u010den\u00e9 poloze. S Adho mukha \u015bv\u0101n\u0101sanou <\/strong>si zlep\u0161\u00edte nervov\u00fd syst\u00e9m, zm\u00edrn\u00edte bolesti zad, zlep\u0161\u00edte ohebnost a pos\u00edl\u00edte cel\u00e9 t\u011blo.<\/p>\n

      \u00c1sany pro za\u010d\u00e1te\u010dn\u00edky<\/h2>\n

      Tato skupina zahrnuje p\u0159edev\u0161\u00edm \u00e1sany ve stoji, kter\u00fdmi se zah\u0159ejete a p\u0159iprav\u00edte na pokro\u010dilej\u0161\u00ed pozice a z\u00edsk\u00e1te siln\u011bj\u0161\u00ed a pru\u017en\u011bj\u0161\u00ed t\u011blo (zejm\u00e9na spodn\u00ed partie – boky a nohy). Z\u00e1kladn\u00ed \u00e1sanou, kterou se nau\u010d\u00edte na za\u010d\u00e1tku sv\u00e9 j\u00f3gov\u00e9 praxe, je pozice hory (tad\u00e1sana). <\/strong>Nau\u010d\u00edte se st\u00e1t na nohou ve spr\u00e1vn\u00e9 pozici, uprav\u00edte si dr\u017een\u00ed t\u011bla, otev\u0159ete hrudn\u00edk a budete pracovat na rovnov\u00e1ze.<\/p>\n

      Pozice naho\u0159e Proveden\u00ed: Dejte <\/strong>nohy k sob\u011b (\u0161pi\u010dky a paty se dot\u00fdkaj\u00ed), \u0161pi\u010dky nata\u017een\u00e9. Zatn\u011bte stehenn\u00ed svaly a narovnejte kolena. Prot\u00e1hn\u011bte trup do stran, zvedn\u011bte hrudn\u00ed kost a hrudn\u00edk tla\u010dte m\u00edrn\u011b dop\u0159edu. St\u00e1hn\u011bte ramena dozadu a spus\u0165te se dol\u016f. Spus\u0165te pa\u017ee pod\u00e9l trupu. Prot\u00e1hn\u011bte p\u00e1te\u0159 a krk co nejv\u00edce nahoru. Rovnom\u011brn\u011b rozlo\u017ete v\u00e1hu sv\u00e9ho t\u011bla. D\u00edvejte se p\u0159\u00edmo p\u0159ed sebe a zhluboka d\u00fdchejte br\u00e1nic\u00ed.<\/p>\n

      \"\u017dena<\/p>\n

      Dal\u0161\u00ed \u00e1sanou pro za\u010d\u00e1te\u010dn\u00edky je pozice stromu (Vrksasana), <\/strong>kter\u00e1 v\u00e1m pom\u016f\u017ee z\u00edskat lep\u0161\u00ed rovnov\u00e1hu, otev\u0159\u00edt hrudn\u00edk a boky, prodlou\u017eit p\u00e1te\u0159, pos\u00edlit svaly nohou a b\u0159icha, prot\u00e1hnout t\u0159\u00edsla a vnit\u0159n\u00ed stehenn\u00ed svaly.<\/p>\n

      Proveden\u00ed pozice stromu: <\/strong>Postavte se do pozice Tadasana<\/strong>. Pokr\u010dte pravou nohu v koleni a polo\u017ete chodidlo na lev\u00e9 stehno v oblasti t\u0159\u00edsel. Tla\u010dte chodidlo proti stehnu a z\u00e1rove\u0148 stehno proti chodidlu. Zachy\u0165te rovnov\u00e1hu a s n\u00e1dechem zvedn\u011bte ruce v bok, dlan\u011b sm\u011b\u0159uj\u00ed ke stropu. Pokud m\u016f\u017eete, spojte ruce nad hlavou a s hlubok\u00fdm n\u00e1dechem v t\u00e9to poloze n\u011bkolik sekund setrvejte. S v\u00fddechem spus\u0165te ruce a pot\u00e9 chodidlo a vra\u0165te se do vzp\u0159\u00edmen\u00e9 polohy. Prove\u010fte celou akci na druh\u00e9 stran\u011b.<\/p>\n

      J\u00f3gov\u00e9 pozice pro pokro\u010dil\u00e9<\/h2>\n

      Mezi obt\u00ed\u017en\u011bj\u0161\u00ed \u00e1sany pat\u0159\u00ed Titibasana, <\/strong>Vasisthasana B <\/strong>nebo Vrischikasana<\/strong>.<\/p>\n

      Titibasana <\/strong>neboli pozice svatoj\u00e1nsk\u00e9ho chocholu, <\/strong>p\u0159i n\u00ed\u017e je cel\u00e1 v\u00e1ha na rukou, je skv\u011bl\u00e1 pro rovnov\u00e1hu a pom\u00e1h\u00e1 p\u0159ekonat strach. Pos\u00edl\u00edte tak z\u00e1p\u011bst\u00ed, ramena a b\u0159i\u0161n\u00ed svaly, zlep\u0161\u00edte koordinaci a z\u00edsk\u00e1te v\u011bt\u0161\u00ed pru\u017enost v doln\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n

      \"\u017dena<\/p>\n

      Vasisthasana B <\/strong>neboli bo\u010dn\u00ed prkno <\/strong>je pozice pro pokro\u010dil\u00e9 jog\u00edny a jog\u00ednky, p\u0159i n\u00ed\u017e jsou jedna ruka a noha op\u0159eny o podlahu a druh\u00e1 noha a ruka jsou zvednuty a spojeny ve vzduchu. Systematick\u00e9 prov\u00e1d\u011bn\u00ed posiluje cel\u00e9 t\u011blo (zejm\u00e9na b\u0159icho, ramena a z\u00e1da), je skv\u011bl\u00e9 pro rovnov\u00e1hu, zvy\u0161uje pru\u017enost a ohebnost kloub\u016f a vaz\u016f a otev\u00edr\u00e1 boky.<\/p>\n

      \"\u017dena<\/p>\n

      Pozice \u0161t\u00edra v sanskrtu Vrischikasana <\/strong>je dal\u0161\u00ed pokro\u010dilou \u00e1sanou, <\/strong>kter\u00e1 p\u0159ipom\u00edn\u00e1 \u0161t\u00edra p\u0159ipraven\u00e9ho k \u00fatoku. Zlep\u0161uje flexibilitu a posiluje horn\u00ed \u010d\u00e1st t\u011bla (zejm\u00e9na ramena, pa\u017ee), p\u00e1te\u0159 a svaly j\u00e1dra, protahuje ohyba\u010de ky\u010dl\u00ed a svaly hrudn\u00edku. Pokud jste schopni udr\u017eet rovnov\u00e1hu ve stoji na p\u0159edlokt\u00edch (pin\u010da m\u00e1juras\u00e1sa) a pravideln\u011b cvi\u010d\u00edte pozice se z\u00e1klonem zad, stoj\u00ed toto cvi\u010den\u00ed za vyzkou\u0161en\u00ed.<\/p>\n

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

      \u00c1sany neboli j\u00f3gov\u00e9 pozice jsou jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f j\u00f3gov\u00e9 praxe, d\u00edky nim\u017e p\u016fsob\u00edte na sv\u00e9 t\u011blo blahod\u00e1rn\u011b a uv\u011bdomujete si, jak va\u0161e t\u011blo funguje. Nau\u010dte se nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pozice pro pokro\u010dil\u00e9 jog\u00edny a jog\u00ednky. \u00c1sany – z\u00e1kladn\u00ed definice. Co jsou pozice v j\u00f3ze? Navzdory stovk\u00e1m let j\u00f3gov\u00e9 praxe nen\u00ed dodnes […]<\/p>\n","protected":false},"author":7,"featured_media":518,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"\nJ\u00f3gov\u00e9 pozice neboli \u00e1sany. V\u0161e o pozic\u00edch v j\u00f3ze - 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\/jogove-pozice-neboli-asany-vse-o-pozicich-v-joze\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u00f3gov\u00e9 pozice neboli \u00e1sany. 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V\u0161e o pozic\u00edch v j\u00f3ze - 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\/jogove-pozice-neboli-asany-vse-o-pozicich-v-joze\/","og_locale":"cs_CZ","og_type":"article","og_title":"J\u00f3gov\u00e9 pozice neboli \u00e1sany. V\u0161e o pozic\u00edch v j\u00f3ze - Blog Sportano.cz","og_description":"\u00c1sany neboli j\u00f3gov\u00e9 pozice jsou jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch prvk\u016f j\u00f3gov\u00e9 praxe, d\u00edky nim\u017e p\u016fsob\u00edte na sv\u00e9 t\u011blo blahod\u00e1rn\u011b a uv\u011bdomujete si, jak va\u0161e t\u011blo funguje. Nau\u010dte se nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pozice pro pokro\u010dil\u00e9 jog\u00edny a jog\u00ednky. \u00c1sany – z\u00e1kladn\u00ed definice. 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