{"id":1283,"date":"2024-03-07T14:39:16","date_gmt":"2024-03-07T14:39:16","guid":{"rendered":"https:\/\/sportano.lt\/blog\/?p=1283"},"modified":"2025-07-25T08:08:39","modified_gmt":"2025-07-25T08:08:39","slug":"hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai","status":"publish","type":"post","link":"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/","title":{"rendered":"Hatha joga: kas yra \u0161is pratim\u0173 stilius? Kaip atrodo pagrindin\u0117s asanos? Vadovas ir patarimai"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Pranajama, asanos ir krija yra hatha jogos esm\u0117, kurioje fizin\u0117 j\u0117ga yra svarbesn\u0117 u\u017e metafizinius poj\u016b\u010dius. Kas yra hatha joga ir kas gali j\u0105 praktikuoti? Kokia sistemingo hatha jogos praktikavimo nauda?<\/strong><\/p>\n<h2>Kas yra hatha joga?<\/h2>\n<p><strong>Hatha jogos \u0161aknys siekia Indijos jogos tradicij\u0105.,<\/strong> \u0160ios jogos r\u016b\u0161ies pagrindas yra jogo Svatmaramo veikalas &#8222;Hathapradipika&#8221;, kur\u012f sudaro 4 paskaitos, i\u0161samiai apra\u0161an\u010dios <strong>hatha jogos asanos, kv\u0117pavimo pratimai, mudros ir meditacijos technikos.<\/strong><\/p>\n<p><strong>K\u0105 rei\u0161kia hatha joga<\/strong>? &#8222;Ha&#8221; yra saul\u0117, o &#8222;Tha&#8221; &#8211; m\u0117nulis, ir pats <strong>hatha<\/strong> rei\u0161kia stipryb\u0119. B\u016btent fizin\u0117 stipryb\u0117 ir ezoterin\u0117s praktikos, kuriomis siekiama i\u0161laisvinti mumyse slypin\u010di\u0105 gyvybin\u0119 energij\u0105, yra svarbiausi hatha jogos elementai. Judesi\u0173 sekos tikslumas ir neprilygstamos j\u0117gos ugdymas tur\u0117t\u0173 pad\u0117ti kovoti su ligomis, senatve, nuovargiu, suteikti k\u016bno apsivalym\u0105, gyvybingum\u0105, fizin\u012f ir psichin\u012f paj\u0117gum\u0105.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/M3NeBK1Kh3Caa_fZE0ft4un29Uu3Rnvx0cMBG4FCDs4pohFL4-FLVbdADExwvAl1NS-a3EWvNVPnXTuZ_xtS3SL6urG8ky2hnQj5w65UFyPRIg8jINK9wAKcFneDA4aSp53oYHid81i7nXAwb1X-nh2eLNb1P9Fx-Ec8aj4.tmp_.png\" alt=\"Asmuo s\u0117di ant jogos kilim\u0117lio meditacijos pozoje\" width=\"816\" height=\"426\" \/><\/p>\n<p>Tai populiariausia jogos r\u016b\u0161is, pagr\u012fsta <strong>3 pagrindiniai elementai<\/strong>:<\/p>\n<ul>\n<li style=\"text-align: start;\">k\u016bno pad\u0117tys &#8211; <strong>asanos<\/strong>. J\u0173 u\u017eduotis &#8211; stiprinti organizm\u0105, gerinti ir stabilizuoti jo procesus bei u\u017etikrinti vidin\u0119 harmonij\u0105.<\/li>\n<li style=\"text-align: start;\">kv\u0117pavimo kontrol\u0117 &#8211; <strong>pranajama<\/strong>, tai taisyklingo kv\u0117pavimo technika, padedanti suma\u017einti k\u016bno \u012ftamp\u0105, nusiraminti, kontroliuoti emocijas ir i\u0161mokti klausytis savo vidinio balso.<\/li>\n<li style=\"text-align: start;\">6 valymo procesai &#8211; <strong>krija<\/strong>.<\/li>\n<\/ul>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h2>Hatha jogos praktikavimo nauda<\/h2>\n<p>Hatha jogos praktikavimas teigiamai veikia daugel\u012f ne tik fizin\u0117s, bet ir psichin\u0117s sveikatos aspekt\u0173. Keletas svarbiausi\u0173 \u0161ios jogos atmainos privalum\u0173 yra \u0161ie:<\/p>\n<ul>\n<li style=\"text-align: start;\">bendros b\u016bkl\u0117s pager\u0117jimas;<\/li>\n<li style=\"text-align: start;\">\u0161irdies ir kraujagysli\u0173 sistemos gerinimas;<\/li>\n<li style=\"text-align: start;\">kraujosp\u016bd\u017eio ir cholesterolio kiekio kraujyje ma\u017einimas;<\/li>\n<li style=\"text-align: start;\">didinti k\u016bno suvokim\u0105;<\/li>\n<li style=\"text-align: start;\">taisyklingo kv\u0117pavimo \u012fpro\u010dio ugdymas;<\/li>\n<li style=\"text-align: start;\">padid\u0117j\u0119s plau\u010di\u0173 paj\u0117gumas;<\/li>\n<li style=\"text-align: start;\">pager\u0117jo judesi\u0173 koordinacija ir pusiausvyra;<\/li>\n<li style=\"text-align: start;\">imunin\u0117s sistemos gerinimas;<\/li>\n<li style=\"text-align: start;\">raumen\u0173 \u012ftampos ma\u017einimas;<\/li>\n<li style=\"text-align: start;\">padid\u0117j\u0119s k\u016bno lankstumas;<\/li>\n<li style=\"text-align: start;\">stiprinant laikysenos raumenis (vadinam\u0105j\u012f \u0161erd\u012f), gerinant laikysen\u0105 ir koreguojant disbalans\u0105.;<\/li>\n<li style=\"text-align: start;\">reguliuoja vir\u0161kinimo procesus, greitina med\u017eiag\u0173 apykait\u0105 ir taip padeda numesti svorio.;<\/li>\n<li style=\"text-align: start;\">geresn\u0117 savijauta d\u0117l padid\u0117jusios vadinam\u0173j\u0173 laim\u0117s hormon\u0173 gamybos;<\/li>\n<li style=\"text-align: start;\">atsipalaidavimas ir streso lygio ma\u017einimas;<\/li>\n<li style=\"text-align: start;\">pagalba sergant depresija;<\/li>\n<li style=\"text-align: start;\">geresn\u0117 koncentracija;<\/li>\n<li style=\"text-align: start;\">suma\u017e\u0117ja galvos ir s\u0105nari\u0173 skausmai;<\/li>\n<li style=\"text-align: start;\">ma\u017eina artrito ir osteoporoz\u0117s rizik\u0105;<\/li>\n<li style=\"text-align: start;\">menstruacinio ciklo reguliavimas;<\/li>\n<li style=\"text-align: start;\">miego kokyb\u0117s gerinimas;<\/li>\n<li style=\"text-align: start;\">regeneracini\u0173 proces\u0173 palaikymas;<\/li>\n<li style=\"text-align: start;\">treniruo\u010di\u0173 \u012fvairov\u0117 (vis daugiau profesionali\u0173 sportinink\u0173 \u012f savo treniruo\u010di\u0173 plan\u0105 \u012ftraukia jog\u0105).<\/li>\n<\/ul>\n<h2>Hatha joga: pagrindin\u0117s asanos<\/h2>\n<p style=\"text-align: start;\"><strong>Norint saugiai praktikuoti hatha jog\u0105 ir padidinti jos teigiam\u0105 poveik\u012f, patartina j\u0105 praktikuoti vadovaujant instruktoriui jogos studijoje arba sporto klube. <\/strong>Jis pasakys, kaip \u012ftempti raumenis ir taisyklingai kv\u0117puoti, kaip tinkamai ir kokiu kampu laikyti k\u016bn\u0105 tam tikroje asanoje, kad i\u0161vengtum\u0117te traum\u0173, i\u0161taisys klaidas ir pad\u0117s tinkamai nusiraminti.<\/p>\n<p style=\"text-align: start;\">Hatha jogos nuotyki\u0173 prad\u017eioje i\u0161moksite tokias pagrindines asanas kaip: <strong>medis<\/strong> (Vrksasana)\u00a0, <strong>karys<\/strong> (Virabhadrasana), <strong>kaln\u0173<\/strong> (Tadasana), <strong>i\u0161pl\u0117stinis trikampis<\/strong> (Utthita Trikonasana), <strong>pusm\u0117nulis<\/strong> (Ardha \u010candrasana), <strong>k\u0117d\u0117<\/strong> (Utkatasana), <strong>tiltas<\/strong> (Setu bandha sarvangasana) arba <strong>\u0161uo nuleid\u0119s galv\u0105<\/strong> (Adho mukha \u015bv\u0101n\u0101sana).<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/YPRVF4afMvjUyjlJX0Y0D4bx8EaIN7RPOw6JOjR2_pFSIlvvmRV83W7J9hU14-4Ki5tMl4MELf5I89lnIyiVL3tHM877lhP3FMB19ZU3yL9_JyTWlznUHYgfEBGMwXaHufe_1lW1E0JXasV6hI1Ip4p0rNXWmu41-HnCAew.tmp_.png\" alt=\"Asmuo atlieka jogos poz\u0105 ant jogos kilim\u0117lio \u0161viesioje patalpoje\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Kadangi kiekviena poza veikia tam tikras k\u016bno dalis, yra skirta tinkamiems rezultatams pasiekti ir netur\u0117t\u0173 b\u016bti atliekama esant tam tikroms sveikatos problemoms, prie\u0161 u\u017esi\u0117mim\u0105 tur\u0117tum\u0117te pasitarti su instruktoriumi, kurios asanos bus tinkamos j\u016bs\u0173 atveju.<\/p>\n<p style=\"text-align: start;\">Svarbu palaipsniui pereiti nuo pagrindini\u0173 prie sud\u0117tingesni\u0173 poz\u0173, net jei esate labai sporti\u0161kas ir treniruotas \u017emogus. Taip gal\u0117site tiksliai susipa\u017einti su hatha jogos esme ir visapusi\u0161kai i\u0161naudoti jos teigiam\u0105 poveik\u012f organizmui.<\/p>\n<h2>Kas tur\u0117t\u0173 praktikuoti hatha jog\u0105?<\/h2>\n<p>D\u0117l savo ramaus pob\u016bd\u017eio sutelkite d\u0117mes\u012f \u012f tikslius judesius ir taisykling\u0105 kv\u0117pavim\u0105.,<strong> hatha jog\u0105 gali praktikuoti beveik kiekvienas.<\/strong>. \u0160i jogos r\u016b\u0161is puikiai tinka, kai reikia nusiraminti, pails\u0117ti nuo kasdienyb\u0117s, suma\u017einti stres\u0105 ir suma\u017einti k\u016bno \u012ftamp\u0105.. <strong>Reguliariai praktikuojama hatha joga<\/strong> teigiamai veikia nerv\u0173 sistem\u0105 ir savijaut\u0105, moko susikaupti, tiksliai atlikti judesius ir taisyklingai kv\u0117puoti.<\/p>\n<p><strong>Hatha joga tinka \u017emon\u0117ms, kurie d\u0117l \u012fvairi\u0173 sveikatos sutrikim\u0173 negali u\u017esiimti intensyvia fizine veikla..<\/strong> Juo gali naudotis senjorai, \u017emon\u0117s, gr\u012f\u017etantys \u012f sport\u0105 po traum\u0173, arba aktyv\u016bs sportininkai, kurie ie\u0161ko \u012fvairov\u0117s, nori geriau suvokti savo k\u016bn\u0105 arba ie\u0161ko veiksming\u0173 psichofizini\u0173 treniruo\u010di\u0173.<\/p>\n<p><strong>Hatha joga taip pat rekomenduojama n\u0117\u0161\u010dioms moterims<\/strong> pagerinti savijaut\u0105 ir suma\u017einti nugaros problemas.<\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h2>Koki\u0105 aprang\u0105 ir aksesuarus rinktis hatha jogai?<\/h2>\n<p>Atliekant tiek pagrindines, tiek sud\u0117tingesnes asanas, drabu\u017eiai netur\u0117t\u0173 bla\u0161kyti d\u0117mesio ar kelti diskomforto (pvz., nuslysti atliekant apverstas pozas ar var\u017eyti judesi\u0173). Kad to i\u0161vengtum\u0117te, pasikliaukite <strong>jogos apranga<\/strong> priglunda prie k\u016bno, bet nevar\u017eo judesi\u0173. Rinkit\u0117s funkcinius drabu\u017eius i\u0161 elasting\u0173 ir orui pralaid\u017ei\u0173 audini\u0173, kurie u\u017etikrina laisv\u0119 dirbant pagrindin\u0117se ir pa\u017eengusiose pad\u0117tyse ir veiksmingai \u0161alina dr\u0117gm\u0119. <strong>Hatha joga praktikuojama basomis<\/strong>, d\u0117l geresn\u0117s k\u016bno kontrol\u0117s, bet jei turite problem\u0173 d\u0117l vadinam\u0173j\u0173 \u0161alt\u0173 p\u0117d\u0173 arba nenorite rodyti p\u0117d\u0173 d\u0117l estetini\u0173 ir (arba) ligos prie\u017eas\u010di\u0173, rinkit\u0117s special\u0173 <strong>jogos kojin\u0117s <\/strong>su neslystan\u010dia pado danga arba be pir\u0161t\u0173.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/lps4TDsEiHgC_5vKGmawchSKhsQHPN3Qtzxovr_3tQFeTKf_GdW0lUVyDvPn4cs1A6yG1WPZapUbhJ_MbpIf9aQYDN9qXHoEGLrwlhQTELoSra2SbxKSQTj-7CbB5577vxphv0DwdLhx2phsQke_vE0nElcE5OYM-wpz5HS.tmp_.png\" alt=\"Dvi moterys daro jogos pratimus ant tamsi\u0173 kilim\u0117li\u0173 su drakono ornamentais \" width=\"816\" height=\"426\" \/><\/p>\n<p>Kilim\u0117lis yra elementari kiekvieno jogo ir jogino \u012franga. Tinkamai parinktas pagal med\u017eiag\u0105 ir dyd\u012f (stor\u012f, plot\u012f ir ilg\u012f) jis u\u017etikrins tinkam\u0105 amortizacij\u0105, stabilizavim\u0105 ir patogum\u0105 atliekant pratimus. Jis taip pat neleis rankoms ir kojoms slysti, ypa\u010d per pirmuosius bandymus atlikti sud\u0117tingesnes pozas. Svarstote, kuris <strong>hatha jogos kilim\u0117lis<\/strong> pasirinkti? Straipsnyje galite perskaityti apie kilim\u0117lio, tinkan\u010dio j\u016bs\u0173 jogos r\u016b\u0161iai ir lygiui, pasirinkimo principus: <a href=\"https:\/\/sportano.lt\/blog\/koki-jogos-kilimeli-pasirinkti-kilimeliu-pasirinkimo-principai-atsizvelgiant-i-jogos-rusis-ir-igudziu-lygi\/\" target=\"_blank\" rel=\"noopener\">Jogos kilim\u0117lis<\/a>.<\/p>\n<p>Sportano rasite plat\u0173 auk\u0161tos kokyb\u0117s <a href=\"https:\/\/sportano.lt\/joga\/jogos-kilimeliai\" target=\"_blank\" rel=\"noopener\">jogos kilim\u0117liai<\/a> I\u0161 pirmaujan\u010di\u0173 jog\u0173 ir jogin\u0173 aksesuar\u0173 gamintoj\u0173, toki\u0173 kaip: Gaiam, Join in me, Nike arba Yoga Design Lab.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pranajama, asanos ir krija yra hatha jogos esm\u0117, kurioje fizin\u0117 j\u0117ga yra svarbesn\u0117 u\u017e metafizinius poj\u016b\u010dius. Kas yra hatha joga ir kas gali j\u0105 praktikuoti? Kokia sistemingo hatha jogos praktikavimo nauda? Kas yra hatha joga? Hatha jogos \u0161aknys siekia Indijos jogos tradicij\u0105., \u0160ios jogos r\u016b\u0161ies pagrindas yra jogo Svatmaramo veikalas &#8222;Hathapradipika&#8221;, kur\u012f sudaro 4 paskaitos, [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-1283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporto-sale-ir-fitnesas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hatha joga: kas yra \u0161is pratim\u0173 stilius? Kaip atrodo pagrindin\u0117s asanos? Vadovas ir patarimai - sportano.lt<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha joga: kas yra \u0161is pratim\u0173 stilius? Kaip atrodo pagrindin\u0117s asanos? Vadovas ir patarimai - sportano.lt\" \/>\n<meta property=\"og:description\" content=\"Pranajama, asanos ir krija yra hatha jogos esm\u0117, kurioje fizin\u0117 j\u0117ga yra svarbesn\u0117 u\u017e metafizinius poj\u016b\u010dius. Kas yra hatha joga ir kas gali j\u0105 praktikuoti? Kokia sistemingo hatha jogos praktikavimo nauda? Kas yra hatha joga? Hatha jogos \u0161aknys siekia Indijos jogos tradicij\u0105., \u0160ios jogos r\u016b\u0161ies pagrindas yra jogo Svatmaramo veikalas &#8222;Hathapradipika&#8221;, kur\u012f sudaro 4 paskaitos, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.lt\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-07T14:39:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-25T08:08:39+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/F3mhykouBqujmHpn3S2dCfwKOnqiwIUbhrahdPk6hVz5OVC0f3lRBgmW2F4_yweLpkGu9zBq0tBFRyUy3e77-6BV4qb.tmp_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minut\u0117s\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hatha joga: kas yra \u0161is pratim\u0173 stilius? Kaip atrodo pagrindin\u0117s asanos? Vadovas ir patarimai - sportano.lt","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/","og_locale":"lt_LT","og_type":"article","og_title":"Hatha joga: kas yra \u0161is pratim\u0173 stilius? Kaip atrodo pagrindin\u0117s asanos? Vadovas ir patarimai - sportano.lt","og_description":"Pranajama, asanos ir krija yra hatha jogos esm\u0117, kurioje fizin\u0117 j\u0117ga yra svarbesn\u0117 u\u017e metafizinius poj\u016b\u010dius. Kas yra hatha joga ir kas gali j\u0105 praktikuoti? Kokia sistemingo hatha jogos praktikavimo nauda? Kas yra hatha joga? Hatha jogos \u0161aknys siekia Indijos jogos tradicij\u0105., \u0160ios jogos r\u016b\u0161ies pagrindas yra jogo Svatmaramo veikalas &#8222;Hathapradipika&#8221;, kur\u012f sudaro 4 paskaitos, [&hellip;]","og_url":"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/","og_site_name":"sportano.lt","article_published_time":"2024-03-07T14:39:16+00:00","article_modified_time":"2025-07-25T08:08:39+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/F3mhykouBqujmHpn3S2dCfwKOnqiwIUbhrahdPk6hVz5OVC0f3lRBgmW2F4_yweLpkGu9zBq0tBFRyUy3e77-6BV4qb.tmp_.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Sylwia Stwora-Petela","Est. reading time":"5 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/#article","isPartOf":{"@id":"https:\/\/sportano.lt\/blog\/hatha-joga-kas-yra-sis-pratimu-stilius-kaip-atrodo-pagrindines-asanos-vadovas-ir-patarimai\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.lt\/blog\/#\/schema\/person\/84f14bf15a7dbde4939184bef30615a1"},"headline":"Hatha joga: kas yra \u0161is pratim\u0173 stilius? 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