Healthy Life and Exercise...Joga / Yoga - Krava/Macka ( Cat/Cow)

Zdravo!

Vreme je za prvi ''Healthy Life and Exercise'' post, a ujedno i za jogu! :)

Proslo je vec skoro punih godinu dana od kako sam otkrila jogu i to je definitivno jedno od najboljih otkrica za mene do sada. 

S obzirom na to da vezbam skoro svakodnevno, a bila sam prilicno fizicki neaktivna, narocito tokom zimskih meseci, mislim da me je joga vratila u formu. :)

Hello!
It's time for the first ''Healthy Life and Exercise'' post and at the same time, time for yoga! :)
It's been almost a whole year since I discovered yoga and that is definitely one of the best discoveries I've had by now.
Having in mind the fact that I practice almost daily and I used to be physically very inactive, especially during winter months, I think I'm back in form. :)

Verovatno ste do sad imali prilike da cujete ili procitate negde o blagodetima joge i sve veci broj javnih licnosti je praktikuje, ali ja cu ovde ipak ukratno pomenuti neke osnove stvari o jogi.

Prvo moram da napomenem da joga nije religija i da svi mogu da je praktikuju, joga je ipak vise od fizicke discipline, to je definitivno stil zivota.

 You've most likely had a chance by now to hear or read  somewhere about benefits of yoga and more and more celebrities practice it, but I will here, anyway, in short mention some basic things about yoga.

Rec joga (yoga) potice od sanskrita korena ''yuj'', a jedno od znacenja je ujediniti. Ujediniti um i telo.

Dobrobiti joge su mnogobojne, a ja cu pomenuti samo neke. Redovnim vezbanjem joge povecava se fleksibilnost, koncentracija, jaca snaga misica, smanjuje krvni pritisak, poboljsava cirkulacija i rad unutrasnjih organa, kapacitet pluca, joga pomaze kod problema sa astmom, anksioznosti, depresije, organizam je manje podlozan stresu i lakse se nosi sa njim, poboljsava se spavanje, fokus, joga donosi smirenost, pomaze kod migrene, bolova u kicmi i jos mnogo toga...

Word yoga comes from the sanskrit root ''yuj'', and one of the meanings is union. Union of the body and mind.
Yoga has many benefits and I will mention some of them. Regular yoga practice increases flexibility, concentration, strength of muscles, lowers blood preaure, improves circulation and work of internal organs, lung capacity, it helps with asthma problems, anxiety, depression, body is less prone to stress and it copes with it easier, it improves sleeping, focus, yoga brings tranquility, helps with migraines, back pain and much more...

Napomena: Nisam instruktor yoge!

Iako mi je namera da to postanem u skorijoj buducnosti.
Note: I'm not a yoga teacher!
Even though it's my intent to become one in near future.

Postoji veliki broj joga poza ili asana, koje se otprilike svrstavaju u osam kategorija, pa tako imamo: stojece poze, sedece, lezece poze, savijanje unapred, savijanje unazad, poze balansa, uvrtanja i  inverzije.

Za pocetak, zelim da vam pokazem dve joga poze, koje se uglavnom izvode zajedno, kao jedna.
Veoma su jednostavne za izvodjenje, i uopste ne morate biti u formi da biste ih izveli. To su poze: ''Krava'' - ''Bitilasana'' i ''Macka'' - ''Marjariasana''

U jogi je disanje najbitnije, disanje treba da bude sinhronizovano sa izvodjenjem pokreta.
Prilikom izvodjenja ovih poza treba obratiti paznju da udah bude za vreme  izvodjenja poze ''krava'', a izdah za vreme izvodjenja poze ''macka''.

There are many yoga poses or asanas, which can be divided in eight categories and so we have: standing poses, sitting, lying poses, forward bends, back bends, balance poses, twists and inversions.

For the start, I wish to show you two yoga poses, which are usually performed together, as one pose. They are very simple to perform and you don't need to be in form to do them. Those poses are: ''Cow'' - ''Bitilasana'' and ''Cat'' - Marjariasana''.

In yoga, breathing is vital, breathing should be synchronized with performing of the poses. During these poses we should make sure that an inhale is during the ''cow'' pose and an exhale during the ''cat'' pose.

Evo linka do youtube videa gde mozete videti kako se pravilno i bezbedno izvodi krava/macka joga poza.
Here is a link to a youtube video, where you can see how to correctly and safely do the cat/cow yoga pose.

https://www.youtube.com/watch?v=TMhiDmwKmQM

 Dakle stanemo na 'sve cetiri', kolena pozicionirana direktno ispod kukova, zglobovi ispod ramena, prsti na rukama rasireni. Ledja prava, vrat prav, pogled usmeren ka podu, ramena daleko od usiju.
(tzv. pozicija povrsine stola)

 Dubok udah, repna kost ide na gore, u isto vreme od kukova i donjeg dela kicme stomak spustamo na dole, vrat i glava se polako podizu na gore:

So, we start on all fours, with knees placed directly underneath the hips and wrists underneath the shoulders, fingers spread wide. Flat back and neck, look torwards the floor, shoulders away from the ears. (so called tabletop position)
Deep breath in, tail bone goes up and at the same time starting from the hips and lower back we drop the navel down, and neck and head slowly go up.

Uz dug izdah, repna kost ide na dole, u isto vreme od donjeg dela kicme lagano stomak  i kicmu izdizemo na gore, kicma se polako zaobljavana i na kraju se vrat i glava savijaju na dole, brada se spusta prema grudima.
With a long exhale, tail bone goes down, at the same time from the lower back we slowly pull our navel and back up, spine rounds slowly and at the end neck and head bend down, chin goes towards the chest.

Ponovimo nekoliko puta.
We repeat a few times.

Dobrobiti joga poze ''krava''/''macka'' su:
jaca i isteze kicmu, stomak i vrat, poboljsava drzanje i balans, oslobadja od stresa i smiruje, pobosljsava cirkulaciju, stimulise unutrasnje organe...

Benefits of  ''cat''/''cow'' yoga pose are:
strengthens and stretches the spine, stomach and neck, improves posture and balance, relieves stress and calms down, improves circulation, stimulates internal organs...

Nadam se a vam se svideo ovaj post! :)

Kakva su vasa iskustva sa jogom?

Vidimo se u ponedeljak sa nekom novom temom! :)

I hope you've liked this post! :)

What are your experiences with yoga?

See you on Monday with a new theme! :)