{"id":808,"date":"2022-09-14T09:28:03","date_gmt":"2022-09-14T09:28:03","guid":{"rendered":"https:\/\/sportano.cz\/blog\/joga-pro-zacatecniky-proc-se-vyplati-co-joga-nabizi-pro-koho-je-urcena-vse-o-joze\/"},"modified":"2025-07-23T09:45:20","modified_gmt":"2025-07-23T09:45:20","slug":"joga-pro-zacatecniky-proc-se-vyplati-co-joga-nabizi-pro-koho-je-urcena-vse-o-joze","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/joga-pro-zacatecniky-proc-se-vyplati-co-joga-nabizi-pro-koho-je-urcena-vse-o-joze\/","title":{"rendered":"J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky &#8211; pro\u010d se vyplat\u00ed, co j\u00f3ga nab\u00edz\u00ed, pro koho je ur\u010dena? V\u0161e o j\u00f3ze"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Zaujala v\u00e1s v posledn\u00ed dob\u011b velmi popul\u00e1rn\u00ed j\u00f3ga a cht\u011bli byste ji za\u010d\u00edt cvi\u010dit? Vyplat\u00ed se skute\u010dn\u011b cvi\u010dit j\u00f3gu? Jak\u00e9 jsou jeho v\u00fdhody a pro koho je vhodn\u00fd? V\u0161e se dozv\u00edte v na\u0161em pr\u016fvodci j\u00f3gou pro za\u010d\u00e1te\u010dn\u00edky. <\/strong><\/p>\n<h2>J\u00f3ga &#8211; definice. Co je j\u00f3ga a jak\u00e9 jsou jej\u00ed ko\u0159eny?<\/h2>\n<p style=\"text-align: start;\">Samotn\u00e9 slovo <strong>j\u00f3ga <\/strong>(yoga) v sanskrtu znamen\u00e1 jho, co\u017e lze ch\u00e1pat jako uspo\u0159\u00e1d\u00e1n\u00ed spolupr\u00e1ce t\u011bla a mysli tak, aby byl podpo\u0159en r\u016fst, nebo sjednocen\u00ed, co\u017e lze p\u0159elo\u017eit jako jednotu t\u011blesn\u00e9 a du\u0161evn\u00ed sf\u00e9ry.<\/p>\n<p><strong>J\u00f3ga je filozofick\u00fd syst\u00e9m, kter\u00fd vznikl p\u0159ed tis\u00edci lety v Indii a kter\u00fd se zam\u011b\u0159uje na dosa\u017een\u00ed jednoty t\u011bla, ducha a mysli, mimo jin\u00e9 prost\u0159ednictv\u00edm sebezdokonalov\u00e1n\u00ed, meditace a askeze. Za <\/strong>otce j\u00f3gy je pova\u017eov\u00e1n indick\u00fd u\u010denec Pata\u0148d\u017eali (Pata\u0148d\u017eali), jeho\u017e d\u00edlo <strong>J\u00f3gas\u00fatra, <\/strong>sest\u00e1vaj\u00edc\u00ed ze 194 ver\u0161\u016f, je pova\u017eov\u00e1no za <strong>z\u00e1klad praxe j\u00f3gy<\/strong>. Podle n\u011bj je &#8222;j\u00f3ga omezen\u00edm jev\u016f v\u011bdom\u00ed&#8220;.<\/p>\n<p>Krom\u011b duchovn\u00edho rozm\u011bru a etick\u00fdch z\u00e1sad je v j\u00f3ze d\u016fle\u017eit\u00e1 i t\u011blesn\u00e1 str\u00e1nka, tedy pr\u00e1ce na t\u011ble a mysli, k n\u00ed\u017e se pou\u017e\u00edvaj\u00ed<strong> \u00e1sany <\/strong>(pozice) a <strong>pr\u00e1n\u00e1j\u00e1ma <\/strong>(dechov\u00e1 technika). J\u00f3ga je o p\u0159esnosti a synchronizaci pohybu s dechem. Modern\u00ed p\u0159\u00edstup pova\u017euje j\u00f3gu za cvi\u010debn\u00ed syst\u00e9m s mnoha p\u0159\u00ednosy pro cel\u00e9 t\u011blo.<\/p>\n<h2>J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky aneb pro koho je ur\u010dena? Pro koho je j\u00f3ga vhodn\u00e1?<\/h2>\n<p>Navzdory v\u0161eobecn\u00e9mu p\u0159esv\u011bd\u010den\u00ed nemus\u00edte m\u00edt pru\u017en\u00e9 t\u011blo, b\u00fdt siln\u011b prota\u017een\u00ed nebo se um\u011bt postavit na hlavu, abyste mohli <strong>za\u010d\u00edt cvi\u010dit j\u00f3gu.<\/strong> Ano, tyto vlastnosti a dovednosti p\u0159i cvi\u010den\u00ed pom\u00e1haj\u00ed, ale nejsou nezbytn\u00e9 a nikdo je od za\u010d\u00ednaj\u00edc\u00edho jog\u00edna\/jog\u00ednky nebude vy\u017eadovat. <strong>J\u00f3ga je vhodn\u00e1 prakticky pro ka\u017ed\u00e9ho <\/strong>bez ohledu na v\u011bk, pohlav\u00ed, v\u00e1hu nebo \u00farove\u0148 kondice. Je ide\u00e1ln\u00ed, pokud chcete zv\u011bt\u0161it rozsah pohybu, pracovat na sv\u00e9 flexibilit\u011b, pos\u00edlit svaly a klouby, sn\u00ed\u017eit bolesti zad (mimo jin\u00e9 v d\u016fsledku m\u00e1lo pohybu a sedav\u00e9ho zp\u016fsobu \u017eivota), napravit vady dr\u017een\u00ed t\u011bla nebo z\u00edskat pevn\u00e9 a pru\u017en\u00e9 t\u011blo.<\/p>\n<p>J\u00f3ga je skv\u011bl\u00fd zp\u016fsob, jak se uvolnit a odpoutat od ka\u017edodenn\u00edch starost\u00ed, zlep\u0161it sebep\u0159ijet\u00ed a nau\u010dit se ovl\u00e1dat sv\u00e9 emoce (synchronizac\u00ed prov\u00e1d\u011bn\u00ed p\u0159\u00edsn\u00fdch pohyb\u016f s d\u00fdch\u00e1n\u00edm z\u00edsk\u00e1te vnit\u0159n\u00ed rovnov\u00e1hu).<\/p>\n<p><strong>J\u00f3ga je vhodn\u00e1 pro lidi, kte\u0159\u00ed cht\u011bj\u00ed zm\u011bnit sv\u016fj pasivn\u00ed \u017eivotn\u00ed styl a za\u010d\u00edt se pravideln\u011b h\u00fdbat, <\/strong>ale nemaj\u00ed nutn\u011b z\u00e1jem o b\u011bh, posilov\u00e1n\u00ed nebo fitness lekce. J\u00f3ga pom\u00e1h\u00e1 p\u0159i za\u017e\u00edvac\u00edch pot\u00ed\u017e\u00edch (specifick\u00e9 \u00e1sany &#8222;mas\u00edruj\u00ed&#8220; vnit\u0159n\u00ed org\u00e1ny, zlep\u0161uj\u00ed jejich \u010dinnost, co\u017e pom\u00e1h\u00e1 zbavit se p\u00e1len\u00ed \u017e\u00e1hy nebo nad\u00fdm\u00e1n\u00ed) a p\u0159i hypertenzi (\u0159\u00edzen\u00e9 d\u00fdch\u00e1n\u00ed a klidn\u00e9 pohyby okysli\u010duj\u00ed t\u011blo a zlep\u0161uj\u00ed pr\u016ftok krve).<\/p>\n<p><strong>Cvi\u010den\u00ed j\u00f3gy <\/strong>m\u016f\u017ee b\u00fdt tak\u00e9 skv\u011bl\u00fdm z\u00e1kladem pro dal\u0161\u00ed sporty, n\u00e1vrat k fyzick\u00e9 aktivit\u011b po dlouh\u00e9 pauze nebo se m\u016f\u017ee st\u00e1t zpest\u0159en\u00edm tr\u00e9ninku profesion\u00e1ln\u00edho sportovce.<\/p>\n<p>J\u00f3ga pro v\u00e1s nen\u00ed nejvhodn\u011bj\u0161\u00ed, pokud m\u00e1te probl\u00e9my s rovnov\u00e1hou (neschopnost udr\u017eet spr\u00e1vnou techniku n\u011bkter\u00fdch \u00e1san m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed), trp\u00edte pokro\u010dilou osteopor\u00f3zou, nediagnostikovan\u00fdmi bolestmi zad nebo bolestivou menstruac\u00ed (zejm\u00e9na b\u011bhem prvn\u00edch dvou dn\u016f menstruace). Chcete za\u010d\u00edt cvi\u010dit <strong>j\u00f3gu v t\u011bhotenstv\u00ed<\/strong>? Pora\u010fte se o t\u00e9to mo\u017enosti se sv\u00fdm cvi\u010ditelem, a pokud nejsou \u017e\u00e1dn\u00e9 kontraindikace, vyberte si lekci vedenou zku\u0161en\u00fdm jog\u00ednem, kter\u00fd v\u00e1m uk\u00e1\u017ee vhodn\u00e9 \u00e1sany.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219ea4036ca.png\" alt=\"\u017dena medituje v krajin\u011b, nos\u00ed sportovn\u00ed tri\u010dko\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Hlavn\u00ed p\u0159\u00ednosy cvi\u010den\u00ed j\u00f3gy<\/h2>\n<p>Systemati\u010dnost v j\u00f3ze je kl\u00ed\u010dem k dosa\u017een\u00ed mnoha zdravotn\u00edch p\u0159\u00ednos\u016f, a to nejen fyzick\u00fdch, ale i psychick\u00fdch. Zde jsou hlavn\u00ed <strong>v\u00fdhody cvi\u010den\u00ed j\u00f3gy<\/strong>:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed v\u00fdkonnosti a kondice;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">prodlou\u017een\u00ed p\u00e1te\u0159e, otev\u0159en\u00ed hrudn\u00edho ko\u0161e a zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Sn\u00ed\u017een\u00ed nebo \u00fapln\u00e9 odstran\u011bn\u00ed bolesti zad a kloub\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">rozvoj spr\u00e1vn\u00e9 techniky d\u00fdch\u00e1n\u00ed a lep\u0161\u00ed okysli\u010den\u00ed organismu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed koordinace a rovnov\u00e1hy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161\u00ed vn\u00edm\u00e1n\u00ed t\u011bla a hlubok\u00fdch pocit\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pos\u00edlen\u00ed s\u00edly a odolnosti sval\u016f a kost\u00ed (sn\u00ed\u017een\u00ed rizika osteopor\u00f3zy);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00ed flexibility, pohyblivosti a pru\u017enosti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu (v\u010detn\u011b regulace krevn\u00edho tlaku), d\u00fdchac\u00edho syst\u00e9mu (zv\u00fd\u0161en\u00ed kapacity plic), endokrinn\u00edho syst\u00e9mu a vnit\u0159n\u00edch org\u00e1n\u016f ;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed tr\u00e1vic\u00edch proces\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed stavu poko\u017eky &#8211; je pevn\u011bj\u0161\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed vylu\u010dov\u00e1n\u00ed toxin\u016f, voln\u00fdch radik\u00e1l\u016f a \u0161kodliv\u00fdch produkt\u016f metabolismu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">odd\u00e1len\u00ed procesu st\u00e1rnut\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zrychluj\u00ed metabolismus a podporuj\u00ed redukci tuku a zlep\u0161en\u00ed postavy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161\u00ed kontrola emoc\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">dosa\u017een\u00ed vnit\u0159n\u00ed rovnov\u00e1hy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">relaxace, sn\u00ed\u017een\u00ed stresu a nap\u011bt\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">odpo\u010dinek od ka\u017edodenn\u00edch probl\u00e9m\u016f a soust\u0159ed\u011bn\u00ed se na &#8222;tady a te\u010f&#8220;;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed vn\u00edm\u00e1n\u00ed sebe sama.<\/p>\n<\/li>\n<\/ul>\n<h2>Hubne j\u00f3ga?<\/h2>\n<p><strong>J\u00f3ga <\/strong>nen\u00ed forma aktivity zam\u011b\u0159en\u00e1 na spalov\u00e1n\u00ed kalori\u00ed jako <strong>aerobn\u00ed tr\u00e9nink, <\/strong>tak\u017ee v kr\u00e1tkodob\u00e9m horizontu nep\u0159inese velkolep\u00e9 <strong>v\u00fdsledky p\u0159i hubnut\u00ed<\/strong>. Pravideln\u00e9 cvi\u010den\u00ed v kombinaci s <strong>vyv\u00e1\u017eenou stravou <\/strong>(nap\u0159. omezen\u00edm p\u0159\u00edjmu zpracovan\u00fdch potravin) v\u0161ak pom\u016f\u017ee dlouhodob\u011b sn\u00ed\u017eit hmotnost, sn\u00ed\u017eit riziko tzv. jo-jo efektu, ze\u0161t\u00edhlit siluetu nebo d\u00e1t sval\u016fm p\u011bkn\u00fd obrys bez obav z jejich nadm\u011brn\u00e9ho rozvoje.<strong> D\u00edky tomu, \u017ee \u00e1sany aktivuj\u00ed velk\u00e9 mno\u017estv\u00ed sval\u016f, doch\u00e1z\u00ed ke zrychlen\u00ed metabolismu, co\u017e podporuje spalov\u00e1n\u00ed tuk\u016f a hubnut\u00ed.<\/strong> Krom\u011b toho, \u017ee si l\u00e9pe uv\u011bdom\u00edte sv\u00e9 t\u011blo, zklidn\u00edte se, z\u00edsk\u00e1te du\u0161evn\u00ed rovnov\u00e1hu a sn\u00ed\u017e\u00edte hladinu stresu, v\u00e1m j\u00f3ga pom\u016f\u017ee dos\u00e1hnout v\u011bt\u0161\u00ed kontroly nad \u0161patn\u00fdmi n\u00e1vyky, nap\u0159\u00edklad nad t\u00edm, co a kolik j\u00edte, kdy\u017e jste ve stresu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219ea645037.png\" alt=\"\u017dena cvi\u010d\u00ed j\u00f3gu na \u010dern\u00e9 podlo\u017ece v pozici psa hlavou dol\u016f\" width=\"816\" height=\"426\" \/><\/p>\n<h2>J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky krok za krokem<\/h2>\n<p>Pro za\u010d\u00e1tek si stanovte c\u00edl, kter\u00e9ho budete schopni dos\u00e1hnout, nap\u0159. &#8222;Budu cvi\u010dit j\u00f3gu 5 minut denn\u011b&#8220;. Rozhodn\u011bte se, zda budete cvi\u010dit sami s vyu\u017eit\u00edm online zdroj\u016f, nebo p\u016fjdete do <strong>\u0161koly\/studia j\u00f3gy, <\/strong>proto\u017ee d\u00e1v\u00e1te p\u0159ednost n\u011bkomu zku\u0161en\u00e9mu, kdo v\u00e1s s t\u00edmto cvi\u010debn\u00edm syst\u00e9mem sezn\u00e1m\u00ed. Kupte si <strong>podlo\u017eku na j\u00f3gu <\/strong>(v\u00edce informac\u00ed najdete n\u00ed\u017ee) a vyberte si funk\u010dn\u00ed <strong>sportovn\u00ed oble\u010den\u00ed, kter\u00e9 v\u00e1m <\/strong>pohodln\u011b padne. Posledn\u00ed j\u00eddlo sn\u011bzte 2 hodiny p\u0159ed cvi\u010den\u00edm, pokud je lehce straviteln\u00e9, nebo 4 hodiny p\u0159ed t\u011b\u017ek\u00fdmi j\u00eddly.<\/p>\n<p>Pokud cvi\u010d\u00edte doma, vyhra\u010fte si vhodn\u00fd prostor, kter\u00fd v\u00e1m umo\u017en\u00ed klid (nerozptylujte se &#8211; vypn\u011bte televizi\/r\u00e1dio\/po\u010d\u00edta\u010d, ztlumte telefon) a umo\u017en\u00ed v\u00e1m voln\u00fd pohyb. Na za\u010d\u00e1tku se v\u00e1m bude hodit zrcadlo, abyste mohli sledovat, zda spr\u00e1vn\u011b polohujete sv\u00e9 t\u011blo. Ka\u017ed\u00e9 sezen\u00ed za\u010dn\u011bte kr\u00e1tkou <strong>meditac\u00ed <\/strong>(3-5 minut) vsed\u011b se zk\u0159\u00ed\u017een\u00fdma nohama (zav\u0159en\u00e9 o\u010di, ruce polo\u017een\u00e9 na stehnech, uvoln\u011bn\u00e9 pa\u017ee, rovn\u00e1 z\u00e1da). Soust\u0159e\u010fte se na sv\u016fj dech, sna\u017ete se zklidnit a odpoutat se od ka\u017edodenn\u00edch probl\u00e9m\u016f. Nesp\u011bchejte, \u00e1sany prov\u00e1d\u011bjte opatrn\u011b a rozv\u00e1\u017en\u011b, ne na pln\u00fd v\u00fdkon (nechte si p\u0159i pohybu m\u00edrnou rezervu, aby si t\u011blo mohlo postupn\u011b zvykat na nov\u00e9 pozice).<\/p>\n<p>Lekci j\u00f3gy zakon\u010dete <strong>savasanou <\/strong>neboli pozic\u00ed mrtvoly. Lehn\u011bte si na z\u00e1da tak, abyste se z\u00e1dy op\u00edrali o podlo\u017eku. Narovnejte nohy a \u0161pi\u010dkami sm\u011b\u0159ujte ven. Narovnejte pa\u017ee a jemn\u011b je odd\u00e1lte od t\u011bla. Zav\u0159ete o\u010di a za\u010dn\u011bte se zhluboka nadechovat a vydechovat. V t\u00e9to poloze setrvejte alespo\u0148 5 minut.<\/p>\n<p>Pokud jste na skupinov\u00e9 lekci, pozorn\u011b poslouchejte pokyny, v p\u0159\u00edpad\u011b nejasnost\u00ed se zeptejte instruktora a nesout\u011b\u017ete s ostatn\u00edmi.<\/p>\n<p style=\"text-align: start;\">Cvi\u010dte <strong>j\u00f3gu pro za\u010d\u00e1te\u010dn\u00edky <\/strong>2kr\u00e1t t\u00fddn\u011b po dobu 5-15 minut. Pokud je to mo\u017en\u00e9, zvy\u0161te frekvenci nebo dobu cvi\u010den\u00ed (nap\u0159. cvi\u010dte t\u0159ikr\u00e1t t\u00fddn\u011b po 40-50 minut\u00e1ch).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219ea75a665.png\" alt=\"Osoba cvi\u010d\u00ed doma s vyu\u017eit\u00edm online lekc\u00ed jogy na notebooku a podlo\u017eky na cvi\u010den\u00ed\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Online j\u00f3ga nebo lekce s instruktorem?<\/h2>\n<p>Pokud nem\u00e1te s j\u00f3gou \u017e\u00e1dn\u00e9 zku\u0161enosti nebo jste osoba s mal\u00fdm vzd\u011bl\u00e1n\u00edm, je vhodn\u00e9 za\u010d\u00edt cvi\u010dit pod veden\u00edm kvalifikovan\u00e9ho instruktora\/u\u010ditele <strong>j\u00f3gy, <\/strong>kter\u00fd v\u00e1s zasv\u011bt\u00ed do taj\u016f praxe, upozorn\u00ed v\u00e1s na \u00e1sany, kter\u00e9 pozitivn\u011b ovliv\u0148uj\u00ed va\u0161e pot\u00ed\u017ee, pr\u016fb\u011b\u017en\u011b opravuje chyby a pom\u016f\u017ee v\u00e1m vyhnout se zran\u011bn\u00ed. Vyzkou\u0161ejte n\u011bkolik \u0161kol a jog\u00edn\u016f, abyste si ud\u011blali p\u0159edstavu o tom, kde a pod k\u00fdm se c\u00edt\u00edte nejl\u00e9pe, jste schopni dos\u00e1hnout vnit\u0159n\u00edho klidu, uspokojen\u00ed a energie pro dal\u0161\u00ed \u010dinnost a samotn\u00e9 cvi\u010den\u00ed nen\u00ed spojeno s nepohodl\u00edm nebo bolest\u00ed.<\/p>\n<p>Pokud z r\u016fzn\u00fdch d\u016fvod\u016f d\u00e1v\u00e1te p\u0159ednost cvi\u010den\u00ed doma a v m\u00edst\u011b va\u0161eho bydli\u0161t\u011b nejsou \u017e\u00e1dn\u00e9 \u00favodn\u00ed kurzy nebo studia j\u00f3gy, vyhledejte si na YouTube videa s n\u00e1zvem &#8222;<strong>j\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky&#8220;<\/strong>. Najd\u011bte si jog\u00edna\/jog\u00ednku, kter\u00fd\/\u00e1 se s v\u00e1mi p\u0159\u00edstupnou formou pod\u011bl\u00ed o sv\u00e9 rozs\u00e1hl\u00e9 znalosti a zku\u0161enosti a umo\u017en\u00ed v\u00e1m c\u00edtit se pohodln\u011b a cvi\u010dit s pln\u00fdm v\u011bdom\u00edm. M\u016f\u017eete si tak\u00e9 vybrat komplexn\u00ed <strong>online kurzy j\u00f3gy pro za\u010d\u00e1te\u010dn\u00edky, <\/strong>kter\u00e9 v\u00e1m krok za krokem uk\u00e1\u017eou, jak cvi\u010dit j\u00f3gu doma bez pomoci u\u010ditele.<\/p>\n<h2>Nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany pro za\u010d\u00e1te\u010dn\u00edky. V\u0161e o z\u00e1kladn\u00edch cvic\u00edch v j\u00f3ze<\/h2>\n<p>Na za\u010d\u00e1tku sv\u00e9ho j\u00f3gov\u00e9ho dobrodru\u017estv\u00ed budete cvi\u010dit klidn\u00e9 a zd\u00e1nliv\u011b nekomplikovan\u00e9 pozice, ale nenechte se odradit, ani kdy\u017e se v\u00e1m b\u011bhem dal\u0161\u00edho cvi\u010den\u00ed bude zd\u00e1t, \u017ee jsou monot\u00f3nn\u00ed. Osvojen\u00ed si spr\u00e1vn\u00e9 techniky a spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed je kl\u00ed\u010dem k \u00fasp\u011bchu na cest\u011b ke slo\u017eit\u011bj\u0161\u00edm cvik\u016fm, jako je \u0161pag\u00e1t, lotosov\u00fd kv\u011bt nebo pozice \u0161korpi\u00f3na.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219ea901fd3.png\" alt=\"Skupina cvi\u010d\u00ed j\u00f3gu na pohodln\u00fdch podlo\u017ek\u00e1ch v prosv\u011btlen\u00e9 m\u00edstnosti\" width=\"816\" height=\"426\" \/><\/p>\n<p>Jak\u00e9 jsou nejobl\u00edben\u011bj\u0161\u00ed \u00e1sany pro za\u010d\u00e1te\u010dn\u00edky?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>poloha d\u00edt\u011bte <\/strong>&#8211; skv\u011bl\u00e1 p\u0159i bolestech hlavy, nap\u011bt\u00ed v ramenou, kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159i;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Ko\u010di\u010d\u00ed h\u0159bet <\/strong>&#8211; pom\u00e1h\u00e1 zm\u00edrnit tlak na p\u00e1te\u0159, kter\u00e1 je pak pru\u017en\u011bj\u0161\u00ed a del\u0161\u00ed;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Pozice psa s hlavou dol\u016f <\/strong>&#8211; pom\u00e1h\u00e1 posilovat ramena, z\u00e1da a nohy.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>pozice prkna (zn\u00e1m\u00e1 tak\u00e9 jako plank) <\/strong>&#8211; slou\u017e\u00ed k pos\u00edlen\u00ed b\u0159i\u0161n\u00edch, z\u00e1dov\u00fdch a z\u00e1p\u011bstn\u00edch sval\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Pozice psa se vzty\u010denou hlavou <\/strong>&#8211; je to dobr\u00fd zp\u016fsob, jak otev\u0159\u00edt hrudn\u00edk, a t\u00edm l\u00e9pe okysli\u010dit t\u011blo a prot\u00e1hnout p\u00e1te\u0159;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Pozice stromu <\/strong><strong>&#8211; <\/strong>zlep\u0161uje rovnov\u00e1hu, otev\u00edr\u00e1 hrudn\u00edk a boky, prodlu\u017euje p\u00e1te\u0159 a posiluje svaly nohou a b\u0159icha;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Pozice na \u017eidli, jinak zn\u00e1m\u00e1 jako Pozdrav slunci, m\u00e1 <\/strong>pozitivn\u00ed vliv na dr\u017een\u00ed t\u011bla a posiluje velk\u00e9 svalov\u00e9 skupiny (nohy a z\u00e1da);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>Pozice mrtvoly (savasana) <\/strong>&#8211; je ur\u010dena k uvoln\u011bn\u00ed cel\u00e9ho t\u011bla, pom\u00e1h\u00e1 zbavit se nap\u011bt\u00ed a \u00fanavy.<\/p>\n<\/li>\n<\/ul>\n<p>V\u00edce informac\u00ed o<strong> \u00e1san\u00e1ch pro za\u010d\u00e1te\u010dn\u00edky <\/strong>a jejich prov\u00e1d\u011bn\u00ed najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/sportano.cz\/blog\/jogove-pozice-neboli-asany-vse-o-pozicich-v-joze\/\"><u>J\u00f3gov\u00e9 pozice<\/u><\/a>.<\/p>\n<h3>Jak si p\u0159iprav\u00edte prostor pro j\u00f3gu, jak\u00e9 vybaven\u00ed a oble\u010den\u00ed budete pot\u0159ebovat?<\/h3>\n<p style=\"text-align: start;\">Aby bylo cvi\u010den\u00ed j\u00f3gy pohodln\u00e9, bezpe\u010dn\u00e9 a umo\u017enilo v\u00e1m dos\u00e1hnout po\u017eadovan\u00fdch v\u00fdsledk\u016f, je dobr\u00e9 se od za\u010d\u00e1tku ujistit, \u017ee m\u00e1te spr\u00e1vn\u00e9 vybaven\u00ed a oble\u010den\u00ed. Za\u010dn\u011bte s podlo\u017ekou na j\u00f3gu, kter\u00e1 zajist\u00ed spr\u00e1vn\u00e9 odpru\u017een\u00ed a stabilitu p\u0159i prov\u00e1d\u011bn\u00ed jednotliv\u00fdch \u00e1san a izoluje va\u0161e t\u011blo od tane\u010dn\u00ed podlahy. Pravidla pro <strong>v\u00fdb\u011br podlo\u017eky pro v\u00e1\u0161 typ j\u00f3gy <\/strong>a \u00farove\u0148 kondice najdete v na\u0161em \u010dl\u00e1nku: Jakou <a href=\"https:\/\/sportano.cz\/blog\/jakou-podlozku-na-jogu-si-vybrat-zasady-vyberu-podlozky-pro-typy-jogy-a-uroven-pokrocilosti\/\"><u>podlo\u017eku na j\u00f3gu si vybrat<\/u><\/a>?<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-63219eaa795ad.jpeg\" alt=\"Osoba cvi\u010d\u00ed j\u00f3gu na modr\u00e9 podlo\u017ece v pohodln\u00e9m oble\u010den\u00ed\" width=\"980\" height=\"654\" \/><\/p>\n<p style=\"text-align: start;\">Na za\u010d\u00e1tku m\u016f\u017eete tak\u00e9 investovat do vybaven\u00ed, jako je <strong>kotn\u00edk <\/strong>(kter\u00fd v\u00e1m pom\u016f\u017ee p\u0159i prov\u00e1d\u011bn\u00ed pozic s \u00faklony nebo balan\u010dn\u00edch cvi\u010den\u00ed) a <strong>j\u00f3gov\u00e9 popruhy <\/strong>(pro zv\u00fd\u0161en\u00ed rozsahu pohybu), kter\u00e9 v\u00e1m usnadn\u00ed prov\u00e1d\u011bn\u00ed jednotliv\u00fdch \u00e1san. Postupem \u010dasu, s p\u0159ib\u00fdvaj\u00edc\u00edmi zku\u0161enostmi a p\u0159i zkou\u0161en\u00ed r\u016fzn\u00fdch druh\u016f j\u00f3gy si m\u016f\u017eete po\u0159\u00eddit <strong>j\u00f3gov\u00fd v\u00e1lec, medita\u010dn\u00ed pol\u0161t\u00e1\u0159ek nebo v\u00e1lec a m\u00ed\u010dky pro automas\u00e1\u017e<\/strong>.<\/p>\n<p style=\"text-align: start;\">Pokud jde o <strong>oble\u010den\u00ed na j\u00f3gu, vyb\u00edrejte <\/strong>si od\u011bvy z pru\u017en\u00fdch materi\u00e1l\u016f, kter\u00e9 v\u00e1m dob\u0159e padnou, abyste m\u011bli \u00faplnou volnost pohybu v jak\u00e9koli poloze. Vyhn\u011bte se p\u0159\u00edli\u0161 t\u011bsn\u00e9mu nebo p\u0159\u00edli\u0161 \u0161irok\u00e9mu oble\u010den\u00ed &#8211; prvn\u00ed m\u016f\u017ee omezovat pohyb a zp\u016fsobovat od\u0159eniny, druh\u00e9 se zamot\u00e1v\u00e1 a vede k nebezpe\u010dn\u00fdm situac\u00edm (nap\u0159. zakopnut\u00ed). <strong>D\u00e1msk\u00fd od\u011bv na j\u00f3gu <\/strong>se m\u016f\u017ee skl\u00e1dat nap\u0159\u00edklad z dlouh\u00fdch nebo 7\/8 leg\u00edn, topu a sportovn\u00ed podprsenky nebo speci\u00e1ln\u00edho body s dlouh\u00fdmi ruk\u00e1vy. Mu\u017ei mohou cvi\u010dit v mikin\u011b a \u0161ortk\u00e1ch nebo v tri\u010dku a \u0161ortk\u00e1ch. Je d\u016fle\u017eit\u00e9, aby oble\u010den\u00ed nem\u011blo \u017e\u00e1dn\u00e9 vy\u010dn\u00edvaj\u00edc\u00ed prvky, jako jsou kapuce, p\u0159ezky nebo voln\u00e9 kapsy, kter\u00e9 by se mohly p\u0159i zauj\u00edm\u00e1n\u00ed ur\u010dit\u00e9 polohy zachytit.<\/p>\n<p style=\"text-align: start;\">\u00c1sany se prov\u00e1d\u011bj\u00ed naboso nebo v protiskluzov\u00fdch <strong>j\u00f3gov\u00fdch pono\u017ek\u00e1ch s <\/strong>p\u011bti prsty, aby dob\u0159e dr\u017eely na podlo\u017ece a stimulovaly receptory um\u00edst\u011bn\u00e9 v chodidlech.<\/p>\n<h3>Jak za\u010d\u00edt cvi\u010dit j\u00f3gu &#8211; shrnut\u00ed<\/h3>\n<p><strong>J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky <\/strong>je ide\u00e1ln\u00edm zp\u016fsobem, jak pe\u010dovat o zdrav\u00e9 t\u011blo a mysl a jak l\u00e9pe poznat s\u00e1m sebe. Nezapome\u0148te cvi\u010dit sv\u00fdm vlastn\u00edm tempem, poslouchat sign\u00e1ly sv\u00e9ho t\u011bla a s nik\u00fdm se nesrovn\u00e1vat. Prvn\u00ed kroky prov\u00e1d\u011bjte podle z\u00e1sad j\u00f3gy, za\u010dn\u011bte jednoduch\u00fdmi \u00e1sanami a nau\u010dte se spr\u00e1vn\u011b d\u00fdchat. Nenechte se odradit ne\u00fasp\u011bchy, proto\u017ee j\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky je postupn\u00fd proces, kter\u00fd v\u00e1m pom\u016f\u017ee rozvinout spr\u00e1vnou techniku, zbavit se omezen\u00ed a zv\u00fd\u0161it sv\u00e9 schopnosti. Prvn\u00ed zn\u00e1mky pozitivn\u00edho vlivu cvi\u010den\u00ed budou jist\u011b dobr\u00fdm podn\u011btem k tomu, abyste se do cvi\u010den\u00ed pono\u0159ili hloub\u011bji a vyzkou\u0161eli nov\u00e9 \u00e1sany nebo <strong>druhy j\u00f3gy: <\/strong><strong>a\u0161tanga, hatha, bikram <\/strong>nebo <strong>vinj\u00e1sa j\u00f3ga<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zaujala v\u00e1s v posledn\u00ed dob\u011b velmi popul\u00e1rn\u00ed j\u00f3ga a cht\u011bli byste ji za\u010d\u00edt cvi\u010dit? Vyplat\u00ed se skute\u010dn\u011b cvi\u010dit j\u00f3gu? Jak\u00e9 jsou jeho v\u00fdhody a pro koho je vhodn\u00fd? V\u0161e se dozv\u00edte v na\u0161em pr\u016fvodci j\u00f3gou pro za\u010d\u00e1te\u010dn\u00edky. J\u00f3ga &#8211; definice. Co je j\u00f3ga a jak\u00e9 jsou jej\u00ed ko\u0159eny? Samotn\u00e9 slovo j\u00f3ga (yoga) v sanskrtu znamen\u00e1 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":815,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky - pro\u010d se vyplat\u00ed, co j\u00f3ga nab\u00edz\u00ed, pro koho je ur\u010dena? V\u0161e o 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\/joga-pro-zacatecniky-proc-se-vyplati-co-joga-nabizi-pro-koho-je-urcena-vse-o-joze\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u00f3ga pro za\u010d\u00e1te\u010dn\u00edky - pro\u010d se vyplat\u00ed, co j\u00f3ga nab\u00edz\u00ed, pro koho je ur\u010dena? V\u0161e o j\u00f3ze - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Zaujala v\u00e1s v posledn\u00ed dob\u011b velmi popul\u00e1rn\u00ed j\u00f3ga a cht\u011bli byste ji za\u010d\u00edt cvi\u010dit? Vyplat\u00ed se skute\u010dn\u011b cvi\u010dit j\u00f3gu? Jak\u00e9 jsou jeho v\u00fdhody a pro koho je vhodn\u00fd? V\u0161e se dozv\u00edte v na\u0161em pr\u016fvodci j\u00f3gou pro za\u010d\u00e1te\u010dn\u00edky. J\u00f3ga &#8211; definice. Co je j\u00f3ga a jak\u00e9 jsou jej\u00ed ko\u0159eny? 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