{"id":17777,"date":"2017-04-21T12:04:51","date_gmt":"2017-04-21T12:04:51","guid":{"rendered":"https:\/\/abilica.com\/se\/?page_id=17777"},"modified":"2017-10-02T10:44:44","modified_gmt":"2017-10-02T09:44:44","slug":"traningsprogram-till-abilica-yoga","status":"publish","type":"page","link":"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-yoga\/","title":{"rendered":"Tr\u00e4ningsprogram till Abilica Yoga"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content” full_height=”yes” columns_placement=”bottom” css=”.vc_custom_1492777790990{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/yoga4.jpg?id=17806) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column width=”1\/3″][\/vc_column][vc_column width=”1\/3″][vc_icon icon_fontawesome=”fa fa-angle-down” color=”white” size=”xl” align=”center”][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

Tr\u00e4ningsprogram till Abilica\u00a0Yoga<\/span><\/h2>\n

Det finns m\u00e5nga olika former av yoga, allt fr\u00e5n fysiskt utmanande till lugnare varianter. Gemensamt f\u00f6r dem alla \u00e4r att yoga f\u00f6renar kropp och sj\u00e4lv och fokuserar p\u00e5 att vara n\u00e4rvarande i \u00f6gonblicket.[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][title text=”K\u00f6p din yogamatta nu.” text_align=”left”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”1262″][\/vc_column][vc_column width=”1\/3″][product_mod id=”1381″][\/vc_column][vc_column width=”1\/3″][product_mod id=”2714″][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2320″][\/vc_column][vc_column width=”1\/3″][product_mod id=”18961″][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_btn title=”Ladda hem tr\u00e4ningsprogrammet i PDF” style=”flat” color=”danger” i_icon_fontawesome=”fa fa-file-pdf-o” add_icon=”true” link=”url:http%3A%2F%2Fabilica.com\/se%2Fwp-content%2Fuploads%2F2017%2F02%2F151105-HSH-Bamboo-YogaMat-versjon2_Nett.pdf||target:%20_blank|”][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1492108997727{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column][vc_column_text]<\/p>\n

1.<\/h2>\n

Solh\u00e4lsning<\/b><\/p>\n

B\u00f6rja i bergsst\u00e4llningen. Andas in, samla h\u00e4nderna \u00f6ver huvudet. Andas ut, sl\u00e4pp fram \u00f6verkroppen och armarna. Andas in, \u00f6ppna br\u00f6stkorgen och str\u00e4ck p\u00e5 ryggen. Andas ut, b\u00f6j p\u00e5 kn\u00e4na och placera h\u00e4nderna p\u00e5 utsidan av f\u00f6tterna. G\u00e5 tillbaka till ”plankan”. Andas in, b\u00f6j p\u00e5 armarna, s\u00e4nk ner br\u00f6stet mot underlaget, l\u00e4gg magen p\u00e5 golvet. Andas ut, \u00f6ppna br\u00f6stkorgen, str\u00e4ck p\u00e5 armarna och lyft \u00f6verkroppen. Vikten ska ligga p\u00e5 h\u00e4nder och vrister. Andas ut, skjut upp rumpan s\u00e5 att kroppen f\u00e5r samma form som en pyramid. Skjut ut fr\u00e5n armarna, tryck ner h\u00e4larna mot golvet och h\u00e5ll ryggraden s\u00e5 rak som m\u00f6jligt. Ta fem djupa in- och utandningar. Andas in, g\u00e5 fram mellan dina h\u00e4nder. Andas ut, b\u00f6j \u00f6verkroppen fram\u00e5t och slappna av ryggmusklerna. Andas in, r\u00e4ta upp hela \u00f6verkroppen och samla h\u00e4nderna \u00f6ver huvudet. S\u00e4nk armarna och avsluta i bergsst\u00e4llningen.[\/vc_column_text][vc_single_image image=”17786″ img_size=”full” alignment=”center”][vc_single_image image=”17787″ img_size=”full” alignment=”center”][vc_single_image image=”17788″ img_size=”full” alignment=”center”][vc_single_image image=”17789″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

2.<\/h2>\n

Krigaren 1<\/b><\/p>\n

B\u00f6rja i bergsst\u00e4llningen. Andas in, placera den ena foten l\u00e5ngt bak\u00e5t. Vrid t\u00e5rna p\u00e5 denna fot 15 grader ut\u00e5t. B\u00f6j det fr\u00e4mre kn\u00e4et i 90 grader med t\u00e5rna pekande rakt fram\u00e5t. Andas ut, r\u00e4ta upp \u00f6verkroppen. Andas in, lyft armarna rakt upp ovanf\u00f6r huvudet, pressa ihop handflatorna. Pressa ner din bakre fot i golvet f\u00f6r att f\u00f6rdela vikten j\u00e4mnt p\u00e5 b\u00e5da benen. H\u00e5ll blicken f\u00e4st p\u00e5 fingrarna. Ta fem djupa in- och utandningar. Skjut d\u00e4refter ifr\u00e5n med det bakre benet, och byt ben.[\/vc_column_text][vc_single_image image=”17791″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

3.<\/h2>\n

Krigaren 2<\/b><\/p>\n

B\u00f6rja i bergsst\u00e4llningen. Andas in, placera det ena benet l\u00e5ngt bak\u00e5t, armarna utstr\u00e4ckta \u00e5t sidorna. Vrid t\u00e5rna p\u00e5 den bakre foten 90 grader ut\u00e5t, t\u00e5rna p\u00e5 den fr\u00e4mre foten ska peka rakt fram\u00e5t. H\u00f6ften ska ha samma riktning som t\u00e5rna p\u00e5 den bakre foten. Andas ut, b\u00f6j p\u00e5 det fr\u00e4mre kn\u00e4et s\u00e5 att det hamnar rakt \u00f6ver h\u00e4len. Titta mot den fr\u00e4mre armen. Andas in, str\u00e4ck p\u00e5 kn\u00e4et p\u00e5 det bakre benet. Ta fem djupa in- och utandningar. Skjut d\u00e4refter ifr\u00e5n med det bakre benet, och byt ben.[\/vc_column_text][vc_single_image image=”17792″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

4.<\/h2>\n

Triangeln<\/b><\/p>\n

B\u00f6rja i en bredbent lateral st\u00e4llning med t\u00e5rna rakt fram\u00e5t. Armarna utstr\u00e4ckta \u00e5t sidorna. Andas in, vrid den ena foten ut\u00e5t 90 grader. Andas ut medan du b\u00f6jer \u00f6verkroppen \u00e5t samma h\u00e5ll. G\u00e5 ner s\u00e5 l\u00e5ngt du utan att h\u00f6ften tippar fram\u00e5t. Placera h\u00f6ger hand p\u00e5 vaden eller foten. Andas in, str\u00e4ck upp v\u00e4nster arm mot taket och titta p\u00e5 handen. Vrid br\u00f6stet bak\u00e5t mot taket. K\u00e4nn att du blir s\u00e5 l\u00e5ng som m\u00f6jligt fr\u00e5n den ena handen, genom br\u00f6stet och ut i den andra handen. Ta fem djupa in- och utandningar. R\u00e4ta d\u00e4refter lugnt p\u00e5 dig, och g\u00f6r om hela processen f\u00f6r andra sidan.[\/vc_column_text][vc_single_image image=”17796″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492777808725{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/yoga2.jpg?id=17804) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

5.<\/h2>\n

St\u00e5ende fram\u00e5tb\u00f6jning med rotation<\/b><\/p>\n

B\u00f6rja i en bredbent lateral st\u00e4llning med t\u00e5rna rakt fram\u00e5t. Andas in, placera h\u00e4nderna p\u00e5 h\u00f6fterna. Andas ut, b\u00f6j dig fram\u00e5t fr\u00e5n h\u00f6fterna med rakt och h\u00f6j br\u00f6stet. Placera h\u00e4nderna p\u00e5 golvet. St\u00f6d eventuellt h\u00e4nderna p\u00e5 benen eller b\u00f6j lite p\u00e5 kn\u00e4na. B\u00f6j ner huvudet mot golvet. Andas in, h\u00e5ll h\u00f6ger hand p\u00e5 v\u00e4nster fot. Str\u00e4ck v\u00e4nster arm rakt upp mot taket, vrid \u00f6verkroppen och titta l\u00e4ngs med armen, f\u00e4st blicken p\u00e5 fingrarna. Ta fem djupa in- och utandningar. S\u00e4nk armen och avsluta lugnt den roterande r\u00f6relsen. Upprepa f\u00f6r andra sidan. \u00c5terg\u00e5 till utg\u00e5ngspositionen p\u00e5 samma s\u00e4tt som du kom ner.[\/vc_column_text][vc_single_image image=”17793″ img_size=”full” alignment=”center”][vc_single_image image=”17794″ img_size=”full” alignment=”center”][vc_single_image image=”17795″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

6.<\/h2>\n

Tr\u00e4det<\/b><\/p>\n

B\u00f6rja i bergsst\u00e4llningen. Andas in, placera h\u00f6ger fot s\u00e5 h\u00f6gt upp p\u00e5 insidan av v\u00e4nster l\u00e5r som m\u00f6jligt. Andas ut, skjut ut h\u00f6ger kn\u00e4 \u00e5t sidan, h\u00e5ll h\u00f6fterna parallella. Andas in, samla h\u00e4nderna framf\u00f6r br\u00f6stet och h\u00f6j br\u00f6stkorgen. Andas ut, \u00f6ppna upp br\u00f6stkorgen. Om du k\u00e4nner dig trygg, f\u00f6r g\u00e4rna h\u00e4nderna samlade \u00f6ver huvudet. Fokusera p\u00e5 en punkt framf\u00f6r dig, k\u00e4nn kontakten med fotsulan i golvet. Ta fem djupa in- och utandningar. S\u00e4tt ner foten och byt sida.[\/vc_column_text][vc_single_image image=”17797″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

7.<\/h2>\n

Sittande rotation<\/b><\/p>\n

Sitt med rak rygg och benen utstr\u00e4ckta framf\u00f6r dig. Andas in, b\u00f6j h\u00f6ger kn\u00e4 s\u00e5 att det pekar upp\u00e5t. Andas ut, placera h\u00f6ger fot s\u00e5 n\u00e4ra h\u00f6ger skinka som m\u00f6jligt. Andas in, l\u00e4gg v\u00e4nster arm runt h\u00f6ger kn\u00e4 och vrid dig f\u00f6rsiktigt \u00e5t h\u00f6ger medan du h\u00e5ller ryggraden rak och nacken avslappnad. Andas ut, placera h\u00f6ger hand p\u00e5 golvet bakom dig. Andas in, h\u00f6j br\u00f6stkorgen. Andas ut, vrid dig l\u00e4ngre \u00e5t h\u00f6ger och f\u00e4st blicken \u00f6ver h\u00f6ger axel. Slappna av i axlarna, flexa v\u00e4nster fot och pressa baksidan av v\u00e4nster kn\u00e4 mot golvet. Ta fem djupa in- och utandningar. L\u00f6s lugnt upp st\u00e4llningen och g\u00f6r likadant p\u00e5 motsatt sida.[\/vc_column_text][vc_single_image image=”17800″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

8.<\/h2>\n

Upp-ner-\u00f6vning<\/b><\/p>\n

Ligg p\u00e5 rygg med benen utstr\u00e4ckta och h\u00e4nderna l\u00e4ngs sidorna. Andas ut, b\u00f6j p\u00e5 kn\u00e4na, s\u00e4tt f\u00f6tterna i golvet. Andas ut, h\u00e5ll korsryggen mot golvet och dra tillbaka axlarna. Andas in, placera h\u00e4nderna under h\u00f6fterna och lyft upp rumpan fr\u00e5n golvet. Kn\u00e4na mot pannan och vikten p\u00e5 h\u00e4nder och armb\u00e5gar. Andas in djupt n\u00e5gra g\u00e5nger och k\u00e4nn efter att det k\u00e4nns bra innan du eventuellt str\u00e4cker upp benen och t\u00e5rna mot taket i en lodr\u00e4t linje. B\u00f6j hakan in\u00e5t tills den vidr\u00f6r br\u00f6stet. Ta 10-20 djupa in- och utandningar. S\u00e4nk d\u00e4refter ner dig sakta igen samma v\u00e4g.[\/vc_column_text][vc_single_image image=”17798″ img_size=”full” alignment=”center”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” css=”.vc_custom_1492777412060{background-color: #9d3ebc !important;}”][vc_column][title text=”K\u00f6p din Abilica yogamatta nu.” tag=”h2″ color=”#ffffff” text_align=”center”][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”1381″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”2714″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”1262″][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][product_mod id=”2320″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][product_mod id=”18961″][vc_empty_space][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content” full_height=”yes” css=”.vc_custom_1492777820987{background-image: url(https:\/\/abilica.com\/se\/wp-content\/uploads\/2017\/04\/yoga3.jpg?id=17805) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column width=”1\/3″][\/vc_column][vc_column width=”1\/3″][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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Ladda ner gratis via app eller PDF h\u00e4r!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/abilica.com\/sv\/traningsprogram\/traningsprogram-till-abilica-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4ningsprogram till Abilica Yoga\" \/>\n<meta property=\"og:description\" content=\"Beh\u00f6ver du tips f\u00f6r yoga\u00f6vningar p\u00e5 yogamatta? H\u00e4r hittar du ett skr\u00e4ddarsytt tr\u00e4ningsprogram som passar dig. 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