{"id":617,"date":"2013-03-03T13:58:35","date_gmt":"2013-03-03T12:58:35","guid":{"rendered":"https:\/\/deva.joginka.pl\/pies-z-glowa-w-dol\/"},"modified":"2026-09-25T17:50:53","modified_gmt":"2026-09-25T15:50:53","slug":"pies-z-glowa-w-dol","status":"publish","type":"post","link":"https:\/\/deva.joginka.pl\/en\/pies-z-glowa-w-dol\/","title":{"rendered":"Pies z g\u0142ow\u0105 w d\u00f3\u0142 &#8211; istotne elementy"},"content":{"rendered":"<figure id=\"attachment_616\" aria-describedby=\"caption-attachment-616\" style=\"width: 300px\" class=\"wp-caption alignleft\"><a href=\"\/wp-content\/uploads\/2026\/09\/pies.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-616\" src=\"\/wp-content\/uploads\/2026\/09\/pies-300x188.webp\" alt=\"joga - pies z g\u0142ow\u0105 w d\u00f3\u0142\" width=\"300\" height=\"187\" srcset=\"https:\/\/deva.joginka.pl\/wp-content\/uploads\/2026\/09\/pies-300x188.webp 300w, https:\/\/deva.joginka.pl\/wp-content\/uploads\/2026\/09\/pies.webp 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-616\" class=\"wp-caption-text\">Pies z g\u0142ow\u0105 w d\u00f3\u0142<\/figcaption><\/figure>\n<p><strong><em>Adho mukha svanasana adho\u00a0= <\/em><em>w d\u00f3\u0142;<\/em><em> mukha\u00a0=<\/em><em> twarz;<\/em><em> svana\u00a0= <\/em><em>pies (pies z g\u0142ow\u0105 w d\u00f3\u0142)<\/em><\/strong><\/p>\n<p><em>Pies z g\u0142ow\u0105 w d\u00f3\u0142. <\/em>To chyba najcz\u0119\u015bciej wyst\u0119puj\u0105ca pozycja w praktyce asan. Cz\u0119sto wyst\u0119puje w sekwencjach dynamicznych razem z <i>urdhva mukha svanasana <\/i>(pies z g\u0142ow\u0105 do g\u00f3ry).<\/p>\n<p>&nbsp;<\/p>\n<h2>Przygotowanie:<\/h2>\n<p>Wejd\u017a do kl\u0119ku podpartego. Kolana rozstaw na szeroko\u015b\u0107 bioder, podwi\u0144 palce st\u00f3p. D\u0142onie u\u0142\u00f3\u017c na szeroko\u015b\u0107 rozstawienia ramion tak, aby nadgarstki znalaz\u0142y si\u0119 pod ramionami.<\/p>\n<p>Palce d\u0142oni rozszerz, dobrze doci\u015bnij nasady palc\u00f3w d\u0142oni do maty, zwracaj\u0105c szczeg\u00f3ln\u0105 uwag\u0119 na nasad\u0119 palc\u00f3w wskazuj\u0105cych. Je\u015bli nasady palc\u00f3w wskazuj\u0105cych odrywaj\u0105 si\u0119 w psie z g\u0142ow\u0105 w d\u00f3\u0142, to wyd\u0142u\u017c palce d\u0142oni nie odrywaj\u0105c ich od pod\u0142o\u017ca, je\u017celi to nie pomaga, w\u00f3wczas przekr\u0119\u0107 d\u0142onie bardziej na zewn\u0105trz, bo mo\u017ce s\u0105 niew\u0142a\u015bciwie u\u0142o\u017cone w stosunku do siebie. Zauwa\u017c, czy sk\u00f3ra na nadgarstkach jednakowo \u201emarszczy si\u0119\u201d z prawej i lewej strony oraz czy mo\u017cesz r\u00f3wnomiernie obci\u0105\u017cy\u0107 nadgarstki z ka\u017cdej ze stron.<\/p>\n<p>R\u0119ce u\u0142o\u017cone tak, aby wyrostki \u0142okciowe skierowane by\u0142y na zewn\u0105trz.<\/p>\n<p>&nbsp;<\/p>\n<h2>Wej\u015bcie do pozycji:<\/h2>\n<p>Dociskaj\u0105c d\u0142onie do maty z wydechem oderwij kolana od pod\u0142ogi unosz\u0105c po\u015bladki do g\u00f3ry i w ty\u0142. Ca\u0142y czas odpychaj si\u0119 r\u0119kami od pod\u0142ogi, wypychaj po\u015bladki do ty\u0142u tak, aby pojawi\u0142o si\u0119 uczucie rozci\u0105gania plec\u00f3w. Kolana zostaw lekko ugi\u0119te, a pi\u0119ty uniesione.<\/p>\n<p>&nbsp;<\/p>\n<h2>Uk\u0142adanie si\u0119 w pozycji:<\/h2>\n<p>W pierwszej kolejno\u015bci zwr\u00f3\u0107 uwag\u0119 na plecy. Odpychaj\u0105c si\u0119 r\u0119kami od pod\u0142ogi wraz z wydechem wyd\u0142u\u017caj kr\u0119gos\u0142up. Dopiero, kiedy poczujesz, \u017ce plecy s\u0105 proste i wyd\u0142u\u017cone, mo\u017cesz po\u0142o\u017cy\u0107 pi\u0119ty na pod\u0142odze prostuj\u0105c nogi (nie blokuj kolan, zostaw je bardzo delikatnie ugi\u0119te).<\/p>\n<p>Je\u015bli w momencie prostowania n\u00f3g zaokr\u0105gl\u0105 si\u0119 plecy, w\u00f3wczas ugnij kolana na tyle, aby m\u00f3c ponownie wyprostowa\u0107 i wyd\u0142u\u017cy\u0107 kr\u0119gos\u0142up. W takim przypadku mo\u017ce troch\u0119 czasu zaj\u0105\u0107 zanim wyprostujesz kolana i po\u0142o\u017cysz pi\u0119ty na pod\u0142odze. Mimo i\u017c kolana s\u0105 ugi\u0119te, pi\u0119ty ci\u0105gnij do pod\u0142ogi, aby pojawia\u0142o si\u0119 uczucie przenoszenia ci\u0119\u017caru cia\u0142a na nogi.<\/p>\n<p>Odpychaj\u0105c si\u0119 r\u0119kami od pod\u0142ogi zachowaj lini\u0119 bark\u00f3w, czyli wyd\u0142u\u017cone, u\u0142o\u017cone tak, aby tworzy\u0142y prost\u0105 lini\u0119.<\/p>\n<p>Rozlu\u017anij kark puszczaj\u0105c g\u0142ow\u0119 lu\u017ano, po czym wyd\u0142u\u017c go wyci\u0105gaj\u0105c ty\u0142 g\u0142owy w stron\u0119 pod\u0142ogi a brod\u0119 nieznacznie w kierunku mostka nie zaciskaj\u0105c gard\u0142a, aby mo\u017cna by\u0142o swobodnie oddycha\u0107. W ten spos\u00f3b utrzymuj barki i kark bez zb\u0119dnych w nich napi\u0119\u0107.<\/p>\n<p>&nbsp;<\/p>\n<h2>Istotne!<\/h2>\n<p>Z wydechami wyd\u0142u\u017caj kr\u0119gos\u0142up odpychaj\u0105c si\u0119 r\u0119kami od maty i wypychaj\u0105c po\u015bladki w ty\u0142.<\/p>\n<p>Po\u0142o\u017cenie pi\u0119t na macie i prostowanie n\u00f3g jest drugorz\u0119dne.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Adho mukha svanasana adho\u00a0= w d\u00f3\u0142; mukha\u00a0= twarz; svana\u00a0= pies (pies z g\u0142ow\u0105 w d\u00f3\u0142) Pies z g\u0142ow\u0105 w d\u00f3\u0142. To chyba najcz\u0119\u015bciej wyst\u0119puj\u0105ca pozycja w praktyce asan. Cz\u0119sto wyst\u0119puje w sekwencjach dynamicznych razem z urdhva mukha svanasana (pies z g\u0142ow\u0105 do g\u00f3ry). &nbsp; Przygotowanie: Wejd\u017a do kl\u0119ku podpartego. Kolana rozstaw na szeroko\u015b\u0107 bioder, podwi\u0144 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":616,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"","_seopress_titles_desc":"Adho mukha svanasana adho = w d\u00f3\u0142; mukha = twarz; svana = pies (pies z g\u0142ow\u0105 w d\u00f3\u0142) Pies z g\u0142ow\u0105 w d\u00f3\u0142.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","_gspb_post_css":"","footnotes":""},"categories":[10],"tags":[24],"class_list":["post-617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asany","tag-sklony-i-wygiecia"],"_links":{"self":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/617","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/comments?post=617"}],"version-history":[{"count":1,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/617\/revisions"}],"predecessor-version":[{"id":806,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/617\/revisions\/806"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/media\/616"}],"wp:attachment":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/media?parent=617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/categories?post=617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/tags?post=617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}