{"id":6678,"date":"2023-06-09T21:50:04","date_gmt":"2023-06-09T20:50:04","guid":{"rendered":"https:\/\/books.life-cosmic.eu\/?p=6678"},"modified":"2023-06-12T08:58:08","modified_gmt":"2023-06-12T07:58:08","slug":"3-2-2-pozdrav-soncu","status":"publish","type":"post","link":"https:\/\/books.life-cosmic.eu\/sl\/zivljenje-brez-bolezni\/3-2-2-pozdrav-soncu\/","title":{"rendered":"3.2.2. Pozdrav soncu"},"content":{"rendered":"\n<p>Pozdrav soncu (Surya Namaskar) je sklop 12ih asan oz. 12ih polo\u017eajev telesa, ki se izvajajo po dolo\u010denem vrstnem redu.<\/p>\n\n\n\n<p>Pravilno in redno izvajanje te tehnike stimulira ravnote\u017eje v delovanju \u010daker, aktiviranje telesnih in duhovnih funkcij telesa ter jih pove\u017ee v enovito celoto.<\/p>\n\n\n\n<p>\u010ceprav vaje praviloma zahtevajo trideset ponavljanj oz. \u0161estnajst krogov, zadostuje tudi le nekaj ponovitev.<\/p>\n\n\n\n<p>Priporo\u010dam, da vsakdo izvaja opisane vaje po svojem okusu in skladno namenu, ker obstajajo razli\u010dne ina\u010dice izvajanj vaj v skladu z razli\u010dnimi cilji. V vseh variantah se vrstijo iste asane, zato terapevtu ni potrebno izvajanj posebej \u0161tudirati. Zado\u0161\u010dala bo \u017ee osnovna varianta z enim do tremi krogi na dan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dvanajst polo\u017eajev oz. asan<\/h2>\n\n\n\n<p>Vaje izvajamo povezano, eno za drugo, v dveh ponavljanjih po 12 asan, to je en krog s 24 polo\u017eaji telesa. Polo\u017eaja 4 in 9 v prvem delu kroga pri\u010dnemo z levo, v drugem delu pa z desno nogo. Po koncu vseh krogov za ta dan se ule\u017eemo na hrbet, sprostimo roke z dlanmi obrnjenimi proti nebu, noge rahlo raz\u0161irimo in tako po\u010divamo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/sun-salutation.jpg\"><img decoding=\"async\" width=\"934\" height=\"1200\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/sun-salutation.jpg\" alt=\"\" class=\"wp-image-6680\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/sun-salutation.jpg 934w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/sun-salutation-716x920.jpg 716w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/sun-salutation-350x450.jpg 350w\" sizes=\"(max-width: 934px) 100vw, 934px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Molitev (pranamasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana.jpg\"><img decoding=\"async\" width=\"264\" height=\"888\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana.jpg\" alt=\"\" class=\"wp-image-6683\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana.jpg 264w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana-134x450.jpg 134w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/a><\/figure>\n\n\n\n<p>Stojimo zravnano, stopala imamo skupaj ali le malo narazen; roke sklenemo na prsih kot pri molitvi. Ta polo\u017eaj se imenuje namaskara mudra. Popolnoma izdihnemo. Te\u017ea je enakomerno razporejena po celem telesu; zavedamo se pritiska dlani in ob\u010dutka v prsih.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Dvignjene roke (hasta uttanasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana.jpg\"><img decoding=\"async\" width=\"432\" height=\"872\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana.jpg\" alt=\"\" class=\"wp-image-6686\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana.jpg 432w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana-223x450.jpg 223w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/a><\/figure>\n\n\n\n<p>Vdihnemo, dvigujemo roke navzgor. Telo od pasu navzgor nagnemo nazaj, kolke potisnemo naprej; noge naj bodo kolikor se da zravnane. Glavo nagnemo \u010dimbolj nazaj, dokler nam je to \u0161e mo\u017eno oz. udobno. Zavedamo se uslo\u010denosti zgornjega dela hrbta.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Roke do stopal (padahastasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan.jpg\"><img decoding=\"async\" width=\"418\" height=\"710\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan.jpg\" alt=\"\" class=\"wp-image-6689\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan.jpg 418w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan-265x450.jpg 265w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/><\/a><\/figure>\n\n\n\n<p>Izdihnemo, v pasu se nagnemo oz. globoko prepognemo naprej. Roke polo\u017eimo ob noge. \u010ce je potrebno, kolena malo pokr\u010dimo. Glavo imamo pri kolenih; hrbet naj ostane raven. Pozornost usmerimo na medenico, na raztezanje hrbta in no\u017enih mi\u0161ic.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Jezdec (ashwa sanchalanasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashwa-sanchalanasana.jpg\"><img decoding=\"async\" width=\"888\" height=\"680\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashwa-sanchalanasana.jpg\" alt=\"\" class=\"wp-image-6692\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashwa-sanchalanasana.jpg 888w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashwa-sanchalanasana-450x345.jpg 450w\" sizes=\"(max-width: 888px) 100vw, 888px\" \/><\/a><\/figure>\n\n\n\n<p>Vdihnemo, iztegnemo levo nogo nazaj in naslonimo koleno in no\u017ene prste na tla. Pogledamo navzgor z vzdignjeno brado, medtem pa s prsti ohranjamo ravnote\u017eje. Zavedamo se sredi\u0161\u010da med obrvmi, v katerega te\u010de napetost vzdol\u017e sprednjega dela telesa. Odpremo o\u010di.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Navzgor (parvatasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana.jpg\"><img decoding=\"async\" width=\"1106\" height=\"710\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana.jpg\" alt=\"\" class=\"wp-image-6695\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana.jpg 1106w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-920x591.jpg 920w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-450x289.jpg 450w\" sizes=\"(max-width: 1106px) 100vw, 1106px\" \/><\/a><\/figure>\n\n\n\n<p>Zadr\u017eimo dih, iztegnemo desno oz. drugo nogo; isto\u010dasno damo glavo med roke in telo vzdignemo tako, da tvori trikotnik. Pri dvigovanju telesa izdihnemo. Pete naj bodo na tleh, glava med rokami, tako, da vidimo kolena; pozornost posvetimo vratu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Osem okon\u010din (ashtanga namaskara)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashtanga-namaskara.jpg\"><img decoding=\"async\" width=\"1150\" height=\"286\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashtanga-namaskara.jpg\" alt=\"\" class=\"wp-image-6698\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashtanga-namaskara.jpg 1150w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashtanga-namaskara-920x229.jpg 920w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/ashtanga-namaskara-450x112.jpg 450w\" sizes=\"(max-width: 1150px) 100vw, 1150px\" \/><\/a><\/figure>\n\n\n\n<p>Skr\u010dimo kolena in se spustimo z njimi na tla; prsi in nazadnje \u0161e brado spustimo na tla. Roke, brada, prsi in kolena se dotikajo tal; spodviti prsti na nogah so na tleh. Hrbtenica je ukrivljena. Od polo\u017eaja pet naprej po izdihu zadr\u017eimo vdih, plju\u010da ostanejo prazna, brez zraka. To je edina vaja in edini trenutek, ko se izmenjujejo vdihi in izdihi. Pozornost je usmerjena na sredi\u0161\u010de na\u0161ega telesa ali na hrbtne mi\u0161ice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Strupena ka\u010da (bhujangasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/bhujangasana.jpg\"><img decoding=\"async\" width=\"944\" height=\"578\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/bhujangasana.jpg\" alt=\"\" class=\"wp-image-6701\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/bhujangasana.jpg 944w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/bhujangasana-920x563.jpg 920w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/bhujangasana-450x276.jpg 450w\" sizes=\"(max-width: 944px) 100vw, 944px\" \/><\/a><\/figure>\n\n\n\n<p>Spu\u0161\u010damo boke, z rokami potiskamo prsi naprej in navzgor, vse dokler se hrbtenica ne utrdi in glava ne obrne navzgor. Noge in spodnji del trebuha so na tleh. Vdihnemo, ko dvigujemo prsi naprej in navzgor. Pozornost usmerimo na spodnji del hrbtenice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Navzgor (parvatasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-1.jpg\"><img decoding=\"async\" width=\"1106\" height=\"710\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-1.jpg\" alt=\"\" class=\"wp-image-6704\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-1.jpg 1106w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-1-920x591.jpg 920w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/parvatasana-1-450x289.jpg 450w\" sizes=\"(max-width: 1106px) 100vw, 1106px\" \/><\/a><\/figure>\n\n\n\n<p>Roke in noge so \u0161e vedno iztegnjene, ko dvignemo kolke in premaknemo glavo navzdol med noge, tako kot v polo\u017eaju pet. Med izvajanjem te vaje izdihnemo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Jezdec (ashwa sanchalanasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/jezdec_l.jpg\"><img decoding=\"async\" width=\"1120\" height=\"902\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/jezdec_l.jpg\" alt=\"\" class=\"wp-image-6820\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/jezdec_l.jpg 1120w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/jezdec_l-920x741.jpg 920w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/jezdec_l-450x362.jpg 450w\" sizes=\"(max-width: 1120px) 100vw, 1120px\" \/><\/a><\/figure>\n\n\n\n<p>Postavimo levo nogo naprej in polo\u017eimo stopalo med roke. Isto\u010dasno spustimo desno koleno na tla, glavo vzdignemo in hrbtenico utrdimo kot v polo\u017eaju \u0161tiri. Vdihnemo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Roke do stopal (padahastasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan-1.jpg\"><img decoding=\"async\" width=\"418\" height=\"710\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan-1.jpg\" alt=\"\" class=\"wp-image-6707\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan-1.jpg 418w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/padahastasan-1-265x450.jpg 265w\" sizes=\"(max-width: 418px) 100vw, 418px\" \/><\/a><\/figure>\n\n\n\n<p>Med roke potegnemo \u0161e desno nogo, dvignemo kolke in spustimo glavo med kolena. Dlani ostanejo na tleh, poleg stopal, tako kot v polo\u017eaju tri. Izdihnemo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>11. Dvignjene roke (hasta uttanasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana-1.jpg\"><img decoding=\"async\" width=\"432\" height=\"872\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana-1.jpg\" alt=\"\" class=\"wp-image-6710\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana-1.jpg 432w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/hasta-uttanasana-1-223x450.jpg 223w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/a><\/figure>\n\n\n\n<p>Dvignemo zgornji del telesa, roke iztegnemo nad glavo, utrdimo hrbtenico, tako, kot v polo\u017eaju dve. V tem polo\u017eaju vdihnemo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>12. Molitev (pranamasana)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana-1.jpg\"><img decoding=\"async\" width=\"264\" height=\"888\" src=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana-1.jpg\" alt=\"\" class=\"wp-image-6713\" srcset=\"https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana-1.jpg 264w, https:\/\/books.life-cosmic.eu\/wp-content\/uploads\/2023\/06\/pranamasana-1-134x450.jpg 134w\" sizes=\"(max-width: 264px) 100vw, 264px\" \/><\/a><\/figure>\n\n\n\n<p>Zravnamo telo, sklenemo dlani na prsih, kot pri polo\u017eaju ena in, izdihnemo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pozdrav soncu (Surya Namaskar) je sklop 12ih asan oz. 12ih polo\u017eajev telesa, ki se izvajajo po dolo\u010denem vrstnem redu. Pravilno in redno izvajanje te tehnike stimulira ravnote\u017eje v delovanju \u010daker, aktiviranje telesnih in duhovnih funkcij telesa ter jih pove\u017ee v enovito celoto. \u010ceprav vaje praviloma zahtevajo trideset ponavljanj oz. \u0161estnajst krogov, zadostuje tudi le nekaj [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[65],"tags":[],"class_list":["post-6678","post","type-post","status-publish","format-standard","hentry","category-zivljenje-brez-bolezni"],"acf":[],"_links":{"self":[{"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/posts\/6678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/comments?post=6678"}],"version-history":[{"count":2,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/posts\/6678\/revisions"}],"predecessor-version":[{"id":6824,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/posts\/6678\/revisions\/6824"}],"wp:attachment":[{"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/media?parent=6678"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/categories?post=6678"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/books.life-cosmic.eu\/sl\/wp-json\/wp\/v2\/tags?post=6678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}