{"id":8205,"date":"2023-03-07T00:00:00","date_gmt":"2023-03-06T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ocna-joga-jednoduche-cvicenia-pre-namahane-oci\/"},"modified":"2023-03-07T00:00:00","modified_gmt":"2023-03-06T23:00:00","slug":"ocna-joga-jednoduche-cvicenia-pre-namahane-oci","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ocna-joga-jednoduche-cvicenia-pre-namahane-oci\/","title":{"rendered":"O\u010dn\u00e1 joga: Jednoduch\u00e9 cvi\u010denia pre nam\u00e1han\u00e9 o\u010di"},"content":{"rendered":"

Mnoh\u00ed \u013eudia poci\u0165uj\u00fa \u00fa\u010dinky nam\u00e1hania o\u010d\u00ed. A vzh\u013eadom na to, \u017ee v\u00e4\u010d\u0161ina z n\u00e1s tr\u00e1vi dlh\u00e9 hodiny pr\u00e1cou z domu a pozeran\u00edm do obrazoviek, \u010doraz viac \u013eud\u00ed sa zauj\u00edma o zdravie svojich o\u010d\u00ed a o to, ak\u00fd vplyv na\u0148 m\u00f4\u017ee ma\u0165 dlh\u0161\u00ed \u010das str\u00e1ven\u00fd pri obrazovke.<\/strong><\/p>\n

\u0160t\u00fadia, do ktorej sa zapojili pracovn\u00edci v kancel\u00e1ri\u00e1ch v Indii, uk\u00e1zala, \u017ee ka\u017edodenn\u00e1 joga<\/strong> m\u00f4\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165 boles\u0165 a suchos\u0165 o\u010d\u00ed<\/strong>, s ktor\u00fdmi sa stret\u00e1vaj\u00fa \u010dast\u00ed pou\u017e\u00edvatelia po\u010d\u00edta\u010dov. V \u0161t\u00fadii sa polovica \u00fa\u010dastn\u00edkov venovala joge jednu hodinu denne p\u00e4\u0165 dn\u00ed v t\u00fd\u017edni, zatia\u013e \u010do druh\u00e1 polovica dodr\u017eiavala svoje be\u017en\u00e9 postupy. Jogov\u00fd program zah\u0155\u0148al 15 min\u00fat jogov\u00fdch poz\u00edci\u00ed, 10 min\u00fat regulovan\u00e9ho jogov\u00e9ho d\u00fdchania, 10 min\u00fat cvi\u010den\u00ed na k\u013aby, 10 min\u00fat o\u010dn\u00fdch jogov\u00fdch cvi\u010den\u00ed a 15 min\u00fat riadenej relax\u00e1cie.\u00a0<\/strong><\/p>\n

 <\/p>\n

\u010co je o\u010dn\u00e1 joga?<\/h3>\n

Pod pojmom o\u010dn\u00e1 joga<\/strong> rozumieme pohyby, ktor\u00e9 posil\u0148uj\u00fa a upravuj\u00fa svaly v o\u010dnej \u0161trukt\u00fare<\/strong>. \u013dudia, ktor\u00ed praktizuj\u00fa o\u010dn\u00fa jogu, si chc\u00fa zlep\u0161i\u0165 zrak, lie\u010di\u0165 pr\u00edznaky such\u00e9ho oka a zn\u00ed\u017ei\u0165 dopad nadmern\u00e9ho nam\u00e1hania o\u010d\u00ed. <\/strong>Hoci v\u00fdskumy zatia\u013e nepotvrdili, \u017ee by o\u010dn\u00e9 cvi\u010denia vedeli pom\u00f4c\u0165 s poruchami zraku, cvi\u010denie o\u010d\u00ed nie je zbyto\u010dn\u00e9. Je vhodn\u00e1 najm\u00e4 ako prevencia a zmiernenie pr\u00edznakov o\u010dnej n\u00e1mahy pri dlhodobej pr\u00e1ci za po\u010d\u00edta\u010dom.<\/p>\n

 <\/p>\n

\u00da\u010del o\u010dnej jogy<\/h3>\n

O\u010dn\u00e1 joga spo\u010d\u00edva v s\u00fastreden\u00ed sa na bl\u00edzke aj vzdialen\u00e9 predmety.<\/strong> Zah\u0155\u0148a aj pohyb o\u010d\u00ed z\u013eava, hore, doprava a dole. Tieto pohyby zameran\u00e9 na s\u00fastredenie a tr\u00e9ning svalov sl\u00fa\u017eia na dva \u00fa\u010dely:<\/p>\n

    \n
  1. Vykon\u00e1vanie mal\u00fdch, cielen\u00fdm pohybov prostredn\u00edctvom ak\u00e9hoko\u013evek druhu jogovej \u010dinnosti upokojuje telo. Pom\u00e1ha zvl\u00e1da\u0165 stres a lie\u010di\u0165 hypertenziu, ktor\u00e1 je spojen\u00e1 s boles\u0165ami hlavy a \u00fazkos\u0165ou.<\/strong><\/li>\n
  2. Cvi\u010denie s\u00fastredenia m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 reakciu v\u00e1\u0161ho mozgu na sp\u00f4sob, ak\u00fdm interpretuje to, \u010do vid\u00edte. Mo\u017eno v skuto\u010dnosti neuvid\u00edte lep\u0161ie, ale m\u00f4\u017eete sa sta\u0165 pozornej\u0161\u00edmi k tomu, \u010do vid\u00edte.<\/strong><\/li>\n<\/ol>\n

     <\/p>\n

    Jednoduch\u00e9 cvi\u010denia o\u010dnej jogy<\/h3>\n Zdroj: www.lenstore.co.uk\n

    Cvi\u010denie s dla\u0148ami<\/h3>\n

    V tomto jednoduchom cvi\u010den\u00ed ide o uvo\u013enenie nap\u00e4tia a stresu pred cvi\u010den\u00edm o\u010d\u00ed<\/strong>. Ako prv\u00e9 si silno trite ruky o seba 10 sek\u00fand, aby ste vytvorili teplo a energiu medzi va\u0161imi dla\u0148ami. Potom si jemne polo\u017ete dlane na zavret\u00e9 o\u010di. V tejto poz\u00edcii chv\u00ed\u013eku zotrvajte a urobte nieko\u013eko hlbok\u00fdch n\u00e1dychov a v\u00fddychov.<\/p>\n

    \u017dmurkanie<\/h3>\n

    Opakovan\u00e9 \u017emurkanie<\/strong> pom\u00e1ha uvo\u013eni\u0165 o\u010di od sucha a nadmern\u00e9ho vystavenia po\u010d\u00edta\u010du. Sta\u010d\u00ed, aby ste sedeli alebo st\u00e1li rovno a pozerali sa pred seba. Ve\u013emi r\u00fdchlo \u017emurkajte o\u010dami po dobu 10-15 sek\u00fand. Sk\u00faste to zopakova\u0165 aspo\u0148 raz za hodinu.<\/p>\n

    Zaostrovanie<\/h3>\n

    Pri tomto cvi\u010den\u00ed sa posa\u010fte do pohodlnej polohy. Zamerajte sa na objekt v dia\u013eke<\/strong> a zotrvajte na \u0148om poh\u013eadom nieko\u013eko sek\u00fand. Potom presu\u0148te pozornos\u0165 na objekt bli\u017e\u0161ie k v\u00e1m<\/strong> a nieko\u013eko sek\u00fand sa na\u0148 pozerajte. Potom presu\u0148te pozornos\u0165 na nie\u010do bl\u00edzko v\u00e1s<\/strong>, napr\u00edklad na v\u00e1\u0161 palec. A nasp\u00e4\u0165! Obr\u00e1\u0165te poh\u013ead najprv na stredn\u00fd objekt, potom na vzdialen\u00fd objekt. Toto cvi\u010denie opakujte nieko\u013ekokr\u00e1t po\u010das 2 min\u00fat.<\/p>\n

     <\/p>\n

    Osmi\u010dka<\/h3>\n

    Toto cvi\u010denie by sa malo vykon\u00e1va\u0165 v sede. Pri tomto cvi\u010den\u00ed zdvihnite ruku pred seba do v\u00fd\u0161ky o\u010d\u00ed a natiahnite palec.
    \nZa\u010dnite s n\u00edm pohybova\u0165 v tvare osmi\u010dky a pozorne ho sledujte po dobu 30 sek\u00fand. Potom vyme\u0148te smer.<\/p>\n

    Rolovanie o\u010d\u00ed<\/h3>\n

    Pravideln\u00e9 pret\u00e1\u010danie o\u010d\u00ed je ve\u013emi \u00fa\u010dinn\u00e9 cvi\u010denie. Pom\u00f4\u017ee v\u00e1m posilni\u0165 o\u010dn\u00e9 svaly a zlep\u0161i\u0165 tvar va\u0161ich o\u010d\u00ed<\/strong>. Sadnite si alebo stojte rovno. Ramen\u00e1 majte uvo\u013enen\u00e9, krk narovnan\u00fd a pozerajte sa pred seba. Pozrite sa doprava a potom pomaly vyto\u010dte o\u010di smerom k stropu. Sklopte o\u010di do\u013eava a odtia\u013e smerom k podlahe. Postupujte v smere hodinov\u00fdch ru\u010di\u010diek a proti smeru hodinov\u00fdch ru\u010di\u010diek.<\/p>\n

     <\/p>\n

     <\/p>\n

    Sources:<\/strong> HealthLine, Lenstore, See-Eci<\/p>\n

    Ilustra\u010dn\u00fd obr\u00e1zok:<\/strong> Jahor Ivanovich, Unsplash<\/p>","protected":false},"excerpt":{"rendered":"

    Mnoh\u00ed \u013eudia poci\u0165uj\u00fa \u00fa\u010dinky nam\u00e1hania o\u010d\u00ed. A vzh\u013eadom na to, \u017ee v\u00e4\u010d\u0161ina z n\u00e1s tr\u00e1vi dlh\u00e9 hodiny pr\u00e1cou z domu a pozeran\u00edm do obrazoviek, \u010doraz<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8205","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8205"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8205\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}