{"id":754,"date":"2015-07-06T11:06:16","date_gmt":"2015-07-06T09:06:16","guid":{"rendered":"https:\/\/deva.joginka.pl\/uttanasana-jak-poglebic-sklon\/"},"modified":"2026-09-25T17:51:11","modified_gmt":"2026-09-25T15:51:11","slug":"uttanasana-jak-poglebic-sklon","status":"publish","type":"post","link":"https:\/\/deva.joginka.pl\/en\/uttanasana-jak-poglebic-sklon\/","title":{"rendered":"[wideo] Uttanasana &#8211; jak pog\u0142\u0119bi\u0107 sk\u0142on"},"content":{"rendered":"<p>Kilka wskaz\u00f3wek, kt\u00f3re pomog\u0105 pog\u0142\u0119bi\u0107 sk\u0142on w uttanasanie.<br \/>\nJe\u015bli nie masz problemu z przechyleniem miednicy do przodu wykonuj\u0105c uttanasan\u0119, to sk\u0142on wykonuj ruchem bioder. Nie koncentruj si\u0119 na si\u0142owym pog\u0142\u0119bianiu sk\u0142onu, a raczej na wyd\u0142u\u017caniu n\u00f3g.<\/p>\n<p>W uttanasanie:<\/p>\n<p>&#8211; delikatnie ugnij kolana, przenie\u015b ci\u0119\u017car cia\u0142a bardziej na nasady palc\u00f3w i na palce st\u00f3p, odci\u0105\u017caj\u0105c pi\u0119ty (nie uno\u015b pi\u0119t, pi\u0119ty nadal maj\u0105 kontakt z pod\u0142og\u0105)<\/p>\n<p>&#8211; nogi, je\u015bli mog\u0105 by\u0107, to proste w kolanach (ale nie prze-prostowane!!!)<\/p>\n<p>&#8211; id\u017a uwag\u0105 od st\u00f3p wzd\u0142u\u017c ty\u0142\u00f3w n\u00f3g i wyd\u0142u\u017caj je kieruj\u0105c guzy kulszowe do g\u00f3ry<\/p>\n<p>&#8211; d\u00f3\u0142 brzuch jest wkl\u0119s\u0142y (nie wci\u0105gaj go na si\u0142\u0119 blokuj\u0105c oddech)<br \/>\n&#8211; tu\u0142\u00f3w puszczasz lu\u017ano ( nie przyci\u0105gaj si\u0119 ani do n\u00f3g, ani te\u017c g\u0142owy w stron\u0119 pod\u0142ogi, a raczej pozw\u00f3l aby tu\u0142\u00f3w \u201ewisia\u0142\u201d lu\u017ano)<\/p>\n<p>&#8211; z ka\u017cdym wydechem prowadz\u0105c uwag\u0119 wzd\u0142u\u017c ty\u0142\u00f3w n\u00f3g wyd\u0142u\u017caj je, prowad\u017a uwag\u0119 do brzucha &#8211; brzuch wkl\u0119s\u0142y, guzy kulszowe kieruj do g\u00f3ry, a tu\u0142\u00f3w puszczaj lu\u017ano.<\/p>\n<p><iframe loading=\"lazy\" title=\"joga - pog\u0142\u0119bianie sk\u0142onu (uttanasana)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uVgVpNaw8Uo?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>Kilka wskaz\u00f3wek, kt\u00f3re pomog\u0105 pog\u0142\u0119bi\u0107 sk\u0142on w uttanasanie. Je\u015bli nie masz problemu z przechyleniem miednicy do przodu wykonuj\u0105c uttanasan\u0119, to sk\u0142on wykonuj ruchem bioder. Nie koncentruj si\u0119 na si\u0142owym pog\u0142\u0119bianiu sk\u0142onu, a raczej na wyd\u0142u\u017caniu n\u00f3g. W uttanasanie: &#8211; delikatnie ugnij kolana, przenie\u015b ci\u0119\u017car cia\u0142a bardziej na nasady palc\u00f3w i na palce st\u00f3p, odci\u0105\u017caj\u0105c pi\u0119ty [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":753,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"","_seopress_titles_desc":"Kilka wskaz\u00f3wek, kt\u00f3re pomog\u0105 pog\u0142\u0119bi\u0107 sk\u0142on w uttanasanie. 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