{"id":1800,"date":"2021-03-02T09:07:12","date_gmt":"2021-03-02T08:07:12","guid":{"rendered":"https:\/\/www.adnijoga.hu\/?p=1800"},"modified":"2021-03-29T08:30:49","modified_gmt":"2021-03-29T07:30:49","slug":"joga-az-iroasztalnal","status":"publish","type":"post","link":"https:\/\/www.adnijoga.hu\/en\/jogagyakorlatok\/joga-az-iroasztalnal\/","title":{"rendered":"J\u00f3ga az \u00edr\u00f3asztaln\u00e1l"},"content":{"rendered":"
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Munka k\u00f6zben sokszor \u00e9rezz\u00fck, hogy elg\u00e9mberednek a testr\u00e9szeink, befesz\u00fcl a v\u00e1llunk vagy a h\u00e1tunk. A k\u00f6vetkez\u0151 gyakorlatsorral egy k\u00e1v\u00e9sz\u00fcnet alatt \u00e1tmozgathatod az eg\u00e9sz testet, hogy felfriss\u00fclj! Az el\u0151z\u0151 havi h\u00edrlev\u00e9lben m\u00e1r mutattunk p\u00e1r desk-yoga gyakorlatot, ezeket kombin\u00e1lhatod, vagy elv\u00e9gezheted a sz\u00e1modra legszimpatikusabbakat, ami \u00e9ppen j\u00f3l esik.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Kezdd p\u00e1r v\u00e1llk\u00f6rz\u00e9ssel. Hozd az ujjakat a v\u00e1llakra, \u00e9s \u00edrj le min\u00e9l nagyobb k\u00f6r\u00f6ket a k\u00f6ny\u00f6k\u00f6kkel. Pr\u00f3b\u00e1ld el\u00f6l \u00f6ssze\u00e9rinteni vagy k\u00f6zel\u00edteni a k\u00f6ny\u00f6k\u00f6ket, H\u00e1tul pedig a lapock\u00e1kat hozd k\u00f6zelebb. Nyugodtan v\u00e9gezd ezt a gyakorlatot eg\u00e9szen lassan, figyelmedet a nyak \u00e9s a v\u00e1ll k\u00f6rny\u00e9k\u00e9n tartva.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Majd kulcsold a kezeket a tark\u00f3n, \u00e9s kil\u00e9gz\u00e9sre hajl\u00edts az egyik oldalra, bel\u00e9gz\u00e9sre gyere vissza k\u00f6z\u00e9pre, kil\u00e9gz\u00e9sre m\u00e1sik oldalra hajl\u00edts. Arra figyelj, hogy a v\u00e1llak maradjanak egy s\u00edkban, seg\u00edt, ha a tekintetedet a plafon ir\u00e1ny\u00e1ba viszed. Ism\u00e9teld oldalank\u00e9nt legal\u00e1bb \u00f6tsz\u00f6r.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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A kezeket m\u00e9g mindig a tark\u00f3n tartva kil\u00e9gz\u00e9sre d\u00f6ntsd a fejet el\u0151re, finoman seg\u00edts a kezekkel is megny\u00fajtani a nyak h\u00e1tuls\u00f3 r\u00e9sz\u00e9t. Ne h\u00fazd, csak engedd, hogy a kezeid s\u00falya alatt m\u00e9g jobban ellazuljon a nyak. K\u00f6zben \u00fclj egyenesen, \u00e9s tarsd legal\u00e1bb \u00f6t l\u00e9gz\u00e9sig.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Kulcsold a kezeket most a h\u00e1tad m\u00f6g\u00f6tt, cs\u00fassz el\u0151r\u00e9bb a sz\u00e9ken ha sz\u00fcks\u00e9ges. Bel\u00e9gz\u00e9sre h\u00fazd k\u00f6zel a lapock\u00e1kat, emeld a mellkast, vidd a tekinteted a plafonra. Legal\u00e1bb h\u00e1rom l\u00e9gz\u00e9s ut\u00e1n kil\u00e9gz\u00e9sre hajolj el\u0151re \u00e9s kezdd el emelni az \u00f6sszekulcsolt kezedet a h\u00e1tad m\u00f6g\u00f6tt. Fek\u00fcdj fel a combodra, a kezeket, v\u00e1llakat pedig minden kil\u00e9gz\u00e9ssel pr\u00f3b\u00e1ld laz\u00edtani. Tartsd 3-5 m\u00e9ly, lass\u00fa l\u00e9gz\u00e9s erej\u00e9ig.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Engedd le a jobb kezedet a k\u00e9t l\u00e1bad k\u00f6z\u00e9, kicsit vidd t\u00e1volabb a talpakat. Lehet, hogy k\u00e9nyelmesebb, ha a k\u00e9zujjak t\u00e1maszkodnak a talajon, lehet hogy k\u00e9nylemes a tenyeredet lerakni. Bel\u00e9gz\u00e9sre a bal kart emeld fel \u00e9s engedd csavarodni a fels\u0151 tested. Minden bel\u00e9gz\u00e9sre kicsit ny\u00fajt\u00f3zz fejtet\u0151vel el\u0151re \u00e9s minden kil\u00e9gz\u00e9sre laz\u00edts \u00e9s csavarodj picit tov\u00e1bb. Tartsd legal\u00e1bb \u00f6t l\u00e9gz\u00e9sig, majd cser\u00e9lj k\u00e9ztart\u00e1st.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\tBel\u00e9gz\u00e9sre \u00fclj vissza k\u00f6z\u00e9pre \u00e9s ny\u00fajt\u00f3zz a karokkal magasra a f\u00fcl mellett. Figyelj, hogy a v\u00e1llakat ne h\u00fazd k\u00f6zel a f\u00fclh\u00f6z, csak a karokkal ny\u00fajt\u00f3zz. A l\u00e1bakat z\u00e1rd \u00f6ssze, \u00e9s egy pici lend\u00fclettel emeld el a cs\u00edp\u0151det a sz\u00e9kr\u0151l \u00e9s \u00e9rkezz egy sz\u00e9k tart\u00e1sba. A tekintetet tarthatod magad el\u0151tt, fejtet\u0151vel felfel\u00e9, farokcsonttal lefel\u00e9 ny\u00fajt\u00f3zz, vagyis engedd hogy hossz\u00fa legyen a gerinc.
Tartsd \u00f6t l\u00e9gz\u00e9sig majd puh\u00e1n engedd magad vissza a sz\u00e9kbe. Miel\u0151tt \u00fajra nekiv\u00e1gn\u00e1l a hossz\u00fa to-do list\u00e1nak tarts egy p\u00e1r l\u00e9legzetv\u00e9telnyi sz\u00fcnetet, vegy\u00e9l \u00f6t m\u00e9ly leveg\u0151t.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Rem\u00e9lj\u00fck, hogy siker\u00fclt kicsit felfriss\u00fcln\u00f6d! Sz\u00e9p napot!<\/span>
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Az AdniJ\u00f3ga csapata<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Munka k\u00f6zben sokszor \u00e9rezz\u00fck, hogy elg\u00e9mberednek a testr\u00e9szeink, befesz\u00fcl a v\u00e1llunk vagy a h\u00e1tunk. A k\u00f6vetkez\u0151 gyakorlatsorral egy k\u00e1v\u00e9sz\u00fcnet alatt \u00e1tmozgathatod az eg\u00e9sz testet, hogy felfriss\u00fclj!<\/p>","protected":false},"author":7,"featured_media":1801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"protect_children":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[9],"tags":[],"class_list":["post-1800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jogagyakorlatok"],"_links":{"self":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/comments?post=1800"}],"version-history":[{"count":0,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1800\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media\/1801"}],"wp:attachment":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media?parent=1800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/categories?post=1800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/tags?post=1800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}