{"id":710,"date":"2014-10-08T10:21:07","date_gmt":"2014-10-08T08:21:07","guid":{"rendered":"https:\/\/deva.joginka.pl\/wideo-utkatasana\/"},"modified":"2026-09-25T17:51:04","modified_gmt":"2026-09-25T15:51:04","slug":"wideo-utkatasana","status":"publish","type":"post","link":"https:\/\/deva.joginka.pl\/en\/wideo-utkatasana\/","title":{"rendered":"[wideo] Utkatasana"},"content":{"rendered":"<p>O utkatasanie ju\u017c pisa\u0142am<a href=\"\/en\/utkatasana\/\"> http:\/\/joginka.pl\/utkatasana\/<\/a>, teraz umieszczam filmik z uwagami dotycz\u0105cymi tej pozycji.<\/p>\n<p>To, na co chcia\u0142am zwr\u00f3ci\u0107 uwag\u0119, to praca mi\u0119\u015bni g\u0142\u0119bokich w tej pozycji i u\u0142o\u017cenie miednicy. Kiedy wykonujesz t\u0105 pozycj\u0119 wraz z wydechem dno miednicy uno\u015b do g\u00f3ry, a d\u00f3\u0142 brzucha trzymaj mocny, lekko wci\u0105gni\u0119ty. Te dwa elementy powinny pom\u00f3c w u\u0142o\u017ceniu miednicy i w ustabilizowaniu jej.<\/p>\n<p>W przypadku tendencji do ty\u0142o-pochylenia miednicy d\u00f3\u0142 brzucha wci\u0105gaj i kieruj uwag\u0119 do g\u00f3ry, jakby si\u0119 chcia\u0142o unie\u015b\u0107 d\u00f3\u0142 brzucha. Nie podwijaj w tym przypadku ko\u015bci ogonowej, bo to mo\u017ce powodowa\u0107 jeszcze mocniejsze przechylanie miednicy w ty\u0142.<\/p>\n<p>W przypadku tendencji przodopochylenia miednicy, d\u00f3\u0142 brzucha wci\u0105gaj i kieruj w d\u00f3\u0142. To powinno pom\u00f3c wyd\u0142u\u017cy\u0107 dolne plecy. Zwr\u00f3\u0107 te\u017c uwag\u0119 na u\u0142o\u017cenie klatki piersiowej, kierowanie jej w g\u00f3r\u0119 mo\u017ce w tym przypadku powodowa\u0107 nadmierne wygi\u0119cie w plecach. Wyd\u0142u\u017caj\u0105c kr\u0119gos\u0142up kieruj uwag\u0119 wzd\u0142u\u017c plec\u00f3w a dolne \u017cebra \u201echowaj\u201d, jak gdyby zamykaj\u0105c doln\u0105 cz\u0119\u015b\u0107 klatki piersiowej.<\/p>\n<p>Odsuwaj barki od uszu i unikaj zacisku w karku, kt\u00f3ry cz\u0119sto pojawia si\u0119 w trakcie patrzenia w g\u00f3r\u0119. Najpierw wyd\u0142u\u017c kark, a nast\u0119pnie kieruj wzrok w g\u00f3r\u0119.<\/p>\n<p>Je\u015bli masz tendencj\u0119 do zaokr\u0105glania g\u00f3rnych plec\u00f3w, to patrz przed siebie i bardziej skoncentruj si\u0119 na wyd\u0142u\u017caniu kr\u0119gos\u0142upa prowadz\u0105c wzd\u0142u\u017c niego uwag\u0119 i kieruj\u0105c ty\u0142 g\u0142owy do g\u00f3ry.<\/p>\n<p>Ta pozycja tylko pozornie wydaje si\u0119 by\u0107 prosta. Trwanie w niej wymaga niema\u0142ego wysi\u0142ku i sporej uwa\u017cno\u015bci.<\/p>\n<p><iframe loading=\"lazy\" title=\"Joga - utkatasana\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/lVCrVOvmxeo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>","protected":false},"excerpt":{"rendered":"<p>O utkatasanie ju\u017c pisa\u0142am http:\/\/joginka.pl\/utkatasana\/, teraz umieszczam filmik z uwagami dotycz\u0105cymi tej pozycji. To, na co chcia\u0142am zwr\u00f3ci\u0107 uwag\u0119, to praca mi\u0119\u015bni g\u0142\u0119bokich w tej pozycji i u\u0142o\u017cenie miednicy. Kiedy wykonujesz t\u0105 pozycj\u0119 wraz z wydechem dno miednicy uno\u015b do g\u00f3ry, a d\u00f3\u0142 brzucha trzymaj mocny, lekko wci\u0105gni\u0119ty. Te dwa elementy powinny pom\u00f3c w u\u0142o\u017ceniu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":709,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"","_seopress_titles_desc":"O utkatasanie ju\u017c pisa\u0142am, teraz umieszczam filmik z uwagami dotycz\u0105cymi tej pozycji.","_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":[18,20,27],"class_list":["post-710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asany","tag-ashtanga-vinyasa","tag-pozycje-stojace","tag-wideo"],"_links":{"self":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/710","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=710"}],"version-history":[{"count":1,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/710\/revisions"}],"predecessor-version":[{"id":832,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/posts\/710\/revisions\/832"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/media\/709"}],"wp:attachment":[{"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/media?parent=710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/categories?post=710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/deva.joginka.pl\/en\/wp-json\/wp\/v2\/tags?post=710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}