{"id":8616,"date":"2023-12-21T00:00:00","date_gmt":"2023-12-20T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ako-casto-si-uvedomujete-svoje-dychanie\/"},"modified":"2023-12-21T00:00:00","modified_gmt":"2023-12-20T23:00:00","slug":"ako-casto-si-uvedomujete-svoje-dychanie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ako-casto-si-uvedomujete-svoje-dychanie\/","title":{"rendered":"Ako \u010dasto si uvedomujete svoje d\u00fdchanie?"},"content":{"rendered":"

Ako \u010dasto si uvedomujete svoje d\u00fdchanie?<\/h3>\n

Ak ste ako v\u00e4\u010d\u0161ina \u013eud\u00ed, pravdepodobne nie pr\u00edli\u0161 \u010dasto.<\/p>\n

Naj\u010dastej\u0161ie si ho \u013eudia uvedomuj\u00fa, ke\u010f je z nejak\u00e9ho d\u00f4vodu \u0165a\u017ek\u00e9<\/strong>, napr\u00edklad ke\u010f be\u017e\u00edte alebo ste vo vysokej nadmorskej v\u00fd\u0161ke.<\/p>\n

Je to preto, \u017ee d\u00fdchanie je jedn\u00fdm z mimovo\u013en\u00fdch syst\u00e9mov<\/strong>, ktor\u00fd udr\u017euje na\u0161e telo v chode.<\/p>\n

Dych v\u0161ak mo\u017eno ovl\u00e1da\u0165 pre \u0161pecifick\u00e9 \u00fa\u010dinky, jedn\u00fdm z najlep\u0161\u00edch pr\u00edkladov je, ako dych ovplyv\u0148uje parasympatick\u00fd nervov\u00fd syst\u00e9m. <\/strong><\/p>\n

Ke\u010f na\u0161e telo vn\u00edma nebezpe\u010denstvo, na\u0161tartuje sa kokteil horm\u00f3nov \u201ebojuj alebo ute\u010d\u201c<\/b>, \u010do sp\u00f4sobuje, \u017ee sa r\u00fdchlo a plytko nad\u00fdchneme.<\/p>\n

Svoje telo m\u00f4\u017eeme upokoji\u0165 sp\u00e4\u0165 do re\u017eimu \u201eodpo\u010dinok a tr\u00e1venie\u201c vedom\u00fdm spomalen\u00edm<\/strong> a preh\u013aben\u00edm dychu.<\/p>\n

 <\/p>\n N\u00e1jdite si pokojn\u00e9 miesto, dobr\u00fa polohu a vysk\u00fa\u0161ajte niektor\u00e9 z cvi\u010den\u00ed. Zdroj: casacuadrau.org\n

\n

\u010co to vlastne pr\u00e1naj\u00e1ma je?<\/h3>\n
Pr\u00e1naj\u00e1ma, jog\u00ednske umenie d\u00fdchania, poch\u00e1dza z kore\u0148ov\u00fdch slov <\/strong><\/span><\/span><\/span>pr\u00e1na \u2013 dych, a \u00e1j\u00e1ma \u2013 riadi\u0165.<\/span><\/span><\/span><\/div>\n<\/div>\n
\n
\n
\n
\n
\n
\n
\n
<\/div>\n
Ka\u017ed\u00fdm dychom prij\u00edmame nielen kysl\u00edk, ale i pr\u00e1nu. <\/strong><\/span><\/span><\/span><\/div>\n
<\/div>\n
Pr\u00e1na je kozmick\u00e1 energia, sila vo vesm\u00edre<\/strong>, ktor\u00e1 tvor\u00ed, uchov\u00e1va i men\u00ed. Je z\u00e1kladn\u00fdm prvkom \u017eivota a vedomia. <\/span><\/span><\/span><\/div>\n
<\/div>\n
Vedom\u00fdm usmer\u0148ovan\u00edm pr\u00e1ny v na\u0161om tele m\u00f4\u017eeme zlep\u0161i\u0165 stav organizmu, zbavi\u0165 ho tox\u00ednov, zlep\u0161i\u0165 imunitu, z\u00edska\u0165 vn\u00fatorn\u00fd pokoj<\/strong> a uvo\u013enenie.<\/span><\/span><\/span><\/div>\n<\/div>\n
\n

Pr\u00e1n\u00e1j\u00e1ma je \u0161tvrt\u00e1 z \u00f4smich \u010dast\u00ed filozofie celej jogy:<\/strong><\/span><\/p>\n

<\/div>\n
    \n
  1. \n

    jama<\/strong> (etick\u00e9 normy)<\/p>\n<\/li>\n

  2. \n

    nijama<\/strong> (sebadiscipl\u00edna)<\/p>\n<\/li>\n

  3. \n

    \u00e1sana <\/strong> (fyzick\u00e9 polohy)<\/p>\n<\/li>\n

  4. \n

    pr\u00e1naj\u00e1ma<\/strong> (d\u00fdchanie)<\/p>\n<\/li>\n

  5. \n

    pratj\u00e1h\u00e1ra<\/strong> (zmyslov\u00e1 transcendencia)<\/p>\n<\/li>\n

  6. \n

    dh\u00e1rana<\/strong> (s\u00fastredenie)<\/p>\n<\/li>\n

  7. \n

    dhj\u00e1na<\/strong> (medit\u00e1cia)<\/p>\n<\/li>\n

  8. \n

    sam\u00e1dhi<\/strong> (osvietenie)<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

    \n

     <\/p>\n

    Cyklus pr\u00e1n\u00e1j\u00e1my m\u00e1 tri f\u00e1zy<\/h3>\n
      \n
    • Puraka<\/strong>, \u010di\u017ee inhal\u00e1cia<\/li>\n
    • Kumbhaka<\/strong> alebo zadr\u017eanie dychu<\/li>\n
    • Rechaka<\/strong>, \u010di\u017ee v\u00fddych<\/li>\n<\/ul>\n

       <\/p>\n<\/div>\n Pravideln\u00e9 cvi\u010denie v\u00e1m prinesie zlato pre va\u0161u fyzick\u00fa, psychick\u00fa aj du\u0161evn\u00fa str\u00e1nku. Zdroj: shawellness.com\n<\/div>\n<\/div>\n<\/div>\n

      Ak\u00e9 s\u00fa zdravotn\u00e9 pr\u00ednosy pr\u00e1n\u00e1j\u00e1my?<\/h3>\n

      Kognit\u00edvna funkcia<\/strong><\/p>\n

      Pomal\u00e9 aj r\u00fdchle druhy pr\u00e1n\u00e1j\u00e1my m\u00f4\u017eu pom\u00f4c\u0165 zlep\u0161i\u0165 va\u0161e kognit\u00edvne funkcie.<\/p>\n

      Najm\u00e4 r\u00fdchla pr\u00e1n\u00e1j\u00e1ma m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 sluchov\u00e9 a zmyslovo-motorick\u00e9 zru\u010dnosti.<\/strong><\/p>\n

       <\/p>\n

      Kapacita p\u013e\u00fac<\/strong><\/p>\n

      Cvi\u010denie pr\u00e1n\u00e1j\u00e1my m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 funkciu p\u013e\u00fac.<\/p>\n

      M\u00f4\u017ee tie\u017e pom\u00f4c\u0165 zotavi\u0165 sa zo z\u00e1palu p\u013e\u00fac a posilni\u0165 p\u013e\u00faca, ktor\u00e9 trpia astmou.<\/strong><\/p>\n

       <\/p>\n

      V\u0161\u00edmavos\u0165<\/strong><\/p>\n

      Rovnako ako in\u00e9 formy jogy, aj pr\u00e1n\u00e1j\u00e1ma m\u00f4\u017ee zv\u00fd\u0161i\u0165 v\u0161\u00edmavos\u0165.<\/p>\n

      Meditat\u00edvna met\u00f3da zamerania dychu a uvedomenia, m\u00f4\u017ee pom\u00f4c\u0165 va\u0161ej schopnosti \u017ei\u0165 v pr\u00edtomnom okamihu.\u200c<\/strong><\/p>\n

      T\u00fdm sa v\u00e1m zlep\u0161\u00ed aj celkov\u00e9 s\u00fastredenie a zmysel pre detaily.<\/strong><\/p>\n

       <\/p>\n

      Stres a emocion\u00e1lna regul\u00e1cia<\/strong><\/p>\n

      Tr\u00e9ning pr\u00e1n\u00e1j\u00e1my zni\u017euje stres a agresivitu.<\/strong><\/p>\n

       <\/p>\n

      \u00dazkos\u0165<\/strong><\/p>\n

      Pr\u00e1n\u00e1j\u00e1ma m\u00f4\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165 hladinu \u00fazkosti a ak\u00e9ko\u013evek negat\u00edvne pocity s \u0148ou spojen\u00e9.<\/strong><\/p>\n

      Pravideln\u00e9 cvi\u010denie pr\u00e1n\u00e1j\u00e1my m\u00f4\u017ee v\u00fdborne pom\u00f4c\u0165 pri \u00fazkosti a panick\u00fdch z\u00e1chvatoch.<\/strong><\/p>\n

       <\/p>\n

      Tipy na tr\u00e9novanie pr\u00e1n\u00e1j\u00e1my<\/h3>\n
        \n
      • Noste vo\u013en\u00e9 alebo pru\u017en\u00e9 oble\u010denie<\/strong>, aby ste sa c\u00edtili pohodlne a uvo\u013enene.<\/li>\n
      • N\u00e1jdite si pohodln\u00fa polohu na sedenie.<\/strong> V pr\u00edpade potreby pou\u017eite na podporu bloky alebo vank\u00fa\u0161e.<\/li>\n
      • Zave\u010fte pravideln\u00e9 cvi\u010denie ka\u017ed\u00fd de\u0148 alebo nieko\u013ekokr\u00e1t t\u00fd\u017edenne po dobu 15-20 min\u00fat.<\/li>\n
      • Cvi\u010dte v dobre vetranej miestnosti, ktor\u00e1 je upratan\u00e1, \u010dist\u00e1 a bez ru\u0161iv\u00fdch vplyvov.<\/strong><\/li>\n
      • Najlep\u0161ie je cvi\u010di\u0165 na rovnakom mieste a v rovnakom \u010dase.<\/strong><\/li>\n
      • Ak je pr\u00edjemn\u00e9 po\u010dasie, pr\u00e1n\u00e1j\u00e1mu m\u00f4\u017eete cvi\u010di\u0165 vonku.<\/strong><\/li>\n
      • Vyhnite sa cvi\u010deniu jogy pod ventil\u00e1torom alebo ved\u013ea klimatiz\u00e1cie<\/strong>, preto\u017ee to m\u00f4\u017ee ru\u0161i\u0165 pr\u00e1nu a celkovo p\u00f4sobi\u0165 ru\u0161ivo.<\/li>\n
      • Cvi\u010denie by sa malo vykon\u00e1va\u0165 na pr\u00e1zdny \u017eal\u00fadok.<\/strong><\/li>\n
      • Pred intenz\u00edvnym cvi\u010den\u00edm sa odpor\u00fa\u010da vy\u010disti\u0165 \u010drev\u00e1.<\/strong><\/li>\n
      • Udr\u017eujte svoju myse\u013e zameran\u00fa v\u00fdlu\u010dne na dych.<\/strong><\/li>\n
      • Ak vo svojom tele poci\u0165ujete ak\u00e9ko\u013evek pocity bolesti, nap\u00e4tia alebo slabosti, zamerajte sa na uvo\u013enenie tejto oblasti, a nasmerovanie dychu do nej.<\/strong><\/li>\n<\/ul>\n

         <\/p>","protected":false},"excerpt":{"rendered":"

        Ako \u010dasto si uvedomujete svoje d\u00fdchanie? Ak ste ako v\u00e4\u010d\u0161ina \u013eud\u00ed, pravdepodobne nie pr\u00edli\u0161 \u010dasto. Naj\u010dastej\u0161ie si ho \u013eudia uvedomuj\u00fa, ke\u010f je z nejak\u00e9ho d\u00f4vodu<\/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-8616","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8616","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=8616"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8616\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}