{"id":890,"date":"2024-03-05T14:32:03","date_gmt":"2024-03-05T14:32:03","guid":{"rendered":"https:\/\/sportano.lt\/blog\/?p=890"},"modified":"2025-07-25T10:13:46","modified_gmt":"2025-07-25T10:13:46","slug":"joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga","status":"publish","type":"post","link":"https:\/\/sportano.lt\/blog\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/","title":{"rendered":"Joga pradedantiesiems &#8211; kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? Viskas apie jog\u0105"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Neseniai susidom\u0117jote itin populiaria joga ir nor\u0117tum\u0117te prad\u0117ti j\u0105 praktikuoti? Ar i\u0161 ties\u0173 verta u\u017esiimti joga? Kokia jos nauda ir kam ji tikt\u0173? Visa tai su\u017einosite m\u016bs\u0173 vadove apie jog\u0105 pradedantiesiems.\u00a0<\/strong><\/p>\n<h2>Joga &#8211; apibr\u0117\u017eimas. Kas yra joga ir kokios jos \u0161aknys?<\/h2>\n<p style=\"text-align: start;\">Pats \u017eodis <strong>joga <\/strong>(yoga) sanskrito kalba rei\u0161kia jung\u0105, kuri gali b\u016bti suprantama kaip k\u016bno ir proto bendradarbiavimo organizavimas taip, kad jie b\u016bt\u0173 palank\u016bs vystymuisi, arba s\u0105jung\u0105, kuri gali b\u016bti ver\u010diama kaip k\u016bno ir proto sfer\u0173 vienyb\u0117.<\/p>\n<p><strong><a href=\"https:\/\/sportano.lt\/joga\" target=\"_blank\" rel=\"noopener\">Joga<\/a> &#8211; tai prie\u0161 t\u016bkstan\u010dius met\u0173 Indijoje sukurta filosofin\u0117 sistema, kurios tikslas &#8211; pasiekti k\u016bno, dvasios ir proto vienyb\u0119, be kita ko, tobulinant save, medituojant ir laikantis askez\u0117s. <\/strong>Jogos t\u0117vu laikomas Patand\u017ealis (Patand\u017ealis), ind\u0173 mokslininkas, kurio darbai <strong>Jogasutros, <\/strong>susidedanti i\u0161 194 eil\u0117ra\u0161\u010di\u0173, yra laikomas <strong>jogos praktikos pagrindas<\/strong>. Pasak jo, &#8222;joga yra s\u0105mon\u0117s rei\u0161kini\u0173 suvaldymas&#8221;.<\/p>\n<p>Be dvasin\u0117s dimensijos ir etini\u0173 princip\u0173, jogoje svarbus ir fizi\u0161kumas, t. y. darbas su k\u016bnu ir protu, kuriam <strong>asanos <\/strong>(elementai) ir <strong>pranajama <\/strong>(kv\u0117pavimo technika). Jogos esm\u0117 &#8211; judesi\u0173 tikslumas ir sinchronizacija su kv\u0117pavimu. \u0160iuolaikinis po\u017ei\u016bris \u012f jog\u0105 traktuoja j\u0105 kaip treniruo\u010di\u0173 sistem\u0105, teikian\u010di\u0105 daug naudos visam k\u016bnui.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b436c982ec.png\" alt=\"Asmuo medituoja ant kalno su sportine apranga, \u017evelgdamas \u012f saul\u0117lyd\u012f\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Joga pradedantiesiems arba kam ji skirta? Kam rekomenduojama joga?<\/h2>\n<p>Prie\u0161ingai populiariam \u012fsitikinimui, norint <strong>prad\u0117ti praktikuoti jog\u0105<\/strong>, Nereikia tur\u0117ti lankstaus k\u016bno, b\u016bti labai i\u0161sitempusiam ar sugeb\u0117ti stov\u0117ti ant galvos. Taip, \u0161ios savyb\u0117s ir \u012fg\u016bd\u017eiai padeda praktikuojant, ta\u010diau jie n\u0117ra b\u016btini ir niekas j\u0173 nereikalauja i\u0161 pradedan\u010diojo jogo \/ joginio. <strong>Joga tinka beveik visiems<\/strong> nepriklausomai nuo am\u017eiaus, lyties, svorio ar b\u016bkl\u0117s. Tai ideali priemon\u0117, jei norite padidinti judesi\u0173 amplitud\u0119, pagerinti lankstum\u0105, sustiprinti raumenis ir s\u0105narius, suma\u017einti nugaros skausmus (kuriuos, be kita ko, sukelia ma\u017eai jud\u0117jimo ir s\u0117dimas gyvenimo b\u016bdas), i\u0161taisyti laikysenos defektus arba \u012fgyti tvirt\u0105 ir lankst\u0173 k\u016bn\u0105.<\/p>\n<p>Joga &#8211; puikus b\u016bdas atsipalaiduoti ir atsiriboti nuo kasdieni\u0173 r\u016bpes\u010di\u0173, pagerinti sav\u0119s pri\u0117mim\u0105 ir i\u0161mokti kontroliuoti savo emocijas (sinchronizuodami tam tikr\u0173 judesi\u0173 atlikim\u0105 su kv\u0117pavimu, \u012fgysite vidin\u0119 pusiausvyr\u0105).<\/p>\n<p><strong>Joga rekomenduojama \u017emon\u0117ms, kurie nori pakeisti savo pasyv\u0173 gyvenimo b\u016bd\u0105 ir prad\u0117ti reguliariai jud\u0117ti.<\/strong>, bet neb\u016btinai nori b\u0117gioti, treniruotis su svoriais ar lankyti fitneso u\u017esi\u0117mimus. Joga padeda spr\u0119sti vir\u0161kinimo problemas (tam tikros asanos &#8222;masa\u017euoja&#8221; vidaus organus, gerina j\u0173 veikl\u0105, o tai padeda atsikratyti r\u0117mens ar viduri\u0173 p\u016btimo) ir hipertenzij\u0105 (kontroliuojamas kv\u0117pavimas ir ram\u016bs judesiai prisotina k\u016bn\u0105 deguonimi ir gerina kraujotak\u0105).<\/p>\n<p><strong>Jogos praktikavimas<\/strong> taip pat gali b\u016bti puikus pagrindas kitoms sporto \u0161akoms, gr\u012f\u017eti prie fizinio aktyvumo po ilgos pertraukos arba pa\u012fvairinti profesionalaus sportininko treniruotes.<\/p>\n<p>Joga n\u0117ra geriausias pasirinkimas, jei turite pusiausvyros problem\u0173 (nesugeb\u0117dami i\u0161laikyti taisyklingos kai kuri\u0173 asan\u0173 technikos, galite susi\u017eeisti), sergate pa\u017eengusia osteoporoze, nediagnozuotais nugaros skausmais ar skausmingomis menstruacijomis (ypa\u010d per pirm\u0105sias dvi m\u0117nesini\u0173 dienas). Ar nor\u0117tum\u0117te prad\u0117ti praktikuoti <strong>joga n\u0117\u0161tumo metu<\/strong>? Pasikonsultuokite su \u0161eimos gydytoju ir, jei n\u0117ra kontraindikacij\u0173, pasirinkite u\u017esi\u0117mim\u0105, kur\u012f ves patyr\u0119s jogas, parodysiantis jums tinkamas asanas.<\/p>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h2>Pagrindin\u0117 jogos praktikos nauda<\/h2>\n<p>Sistemingumas jogoje yra raktas \u012f daugyb\u0119 sveikatai nauding\u0173 dalyk\u0173 &#8211; ne tik fizi\u0161kai, bet ir psichologi\u0161kai. \u0160tai svarbiausi <strong>jogos praktikos privalumai<\/strong>:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">geresnis darbingumas ir fizin\u0117 b\u016bkl\u0117;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pailgina stubur\u0105, atveria kr\u016btin\u0119 ir pagerina laikysen\u0105;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">stuburo ir s\u0105nari\u0173 skausmo suma\u017e\u0117jimas arba visi\u0161kas pa\u0161alinimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">taisyklingos kv\u0117pavimo technikos ugdymas ir geresnis organizmo apr\u016bpinimas deguonimi;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pagerinti koordinacij\u0105 ir pusiausvyr\u0105;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">geresnis k\u016bno ir gili\u0173 poj\u016b\u010di\u0173 suvokimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">raumen\u0173 j\u0117gos ir i\u0161tverm\u0117s bei kaul\u0173 stiprinimas (ma\u017eesn\u0117 osteoporoz\u0117s rizika);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">didesnis lankstumas, judrumas ir elastingumas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u0161irdies ir kraujagysli\u0173 sistemos (pvz., kraujosp\u016bd\u017eio reguliavimas), kv\u0117pavimo sistemos (padid\u0117j\u0119s plau\u010di\u0173 paj\u0117gumas), endokrinin\u0117s sistemos ir vidaus organ\u0173 b\u016bkl\u0117s pager\u0117jimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vir\u0161kinimo proces\u0173 gerinimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pager\u0117jo odos b\u016bkl\u0117 &#8211; ji tapo stangresn\u0117;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">geresnis toksin\u0173, laisv\u0173j\u0173 radikal\u0173 ir kenksming\u0173 med\u017eiag\u0173 apykaitos produkt\u0173 i\u0161siskyrimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sen\u0117jimo proceso atitolinimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pagreitina med\u017eiag\u0173 apykait\u0105, padeda ma\u017einti riebal\u0173 kiek\u012f ir gerinti k\u016bno formas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">geresn\u0117 emocij\u0173 kontrol\u0117;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vidin\u0117s pusiausvyros siekimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">atsipalaidavimas, streso ir \u012ftampos ma\u017einimas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">atsiribojimas nuo kasdieni\u0173 problem\u0173 ir susitelkimas \u012f buvim\u0105 &#8222;\u010dia ir dabar&#8221;;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">sav\u0119s suvokimo gerinimas.<\/p>\n<\/li>\n<\/ul>\n<h2>Ar joga padeda suliekn\u0117ti?<\/h2>\n<p><strong>Joga <\/strong>n\u0117ra veikla, skirta deginti kalorijas, nes <strong>aerobikos treniruot\u0117s<\/strong>, Tod\u0117l trumpuoju laikotarpiu ji nesukels \u012fsp\u016bding\u0173<strong> poveikis svorio ma\u017e\u0117jimui<\/strong>. Ta\u010diau reguliari praktika kartu su<strong> subalansuota mityba<\/strong>\u00a0(pvz., ribojant perdirbt\u0173 maisto produkt\u0173 vartojim\u0105) ilgainiui padeda suma\u017einti svor\u012f, suma\u017einti vadinamojo jojo efekto rizik\u0105, suliekn\u0117ti arba suteikti raumenims gra\u017eius kont\u016brus, nebijant, kad jie per daug i\u0161augs.<strong> Kadangi asanos aktyvina didel\u012f raumen\u0173 kiek\u012f, pagreit\u0117ja med\u017eiag\u0173 apykaita, o tai skatina riebal\u0173 deginim\u0105 ir svorio metim\u0105.<\/strong>\u00a0Be to, joga padeda geriau pa\u017einti savo k\u016bn\u0105, nuramina, padeda pasiekti psichin\u0119 pusiausvyr\u0105 ir suma\u017einti streso lyg\u012f, padeda geriau kontroliuoti blogus \u012fpro\u010dius, pvz., k\u0105 ir kiek valgote, kai esate \u012fsitemp\u0119.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b436e94493.png\" alt=\"Asmuo daro jog\u0105 ant jogos kilim\u0117lio\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Joga pradedantiesiems \u017eingsnis po \u017eingsnio<\/h2>\n<p>Pirmiausia i\u0161sikelkite sau tiksl\u0105, kur\u012f gal\u0117site pasiekti, pvz., &#8222;Praktikuosiu jog\u0105 5 minutes per dien\u0105&#8221;. Nuspr\u0119skite, ar praktikuosite savaranki\u0161kai, naudodamiesi internetine med\u017eiaga, ar eisite \u012f <strong>jogos mokyklos\/studijos<\/strong>, nes pageidaujate, kad kas nors patyr\u0119s supa\u017eindint\u0173 jus su \u0161ia treniruo\u010di\u0173 sistema. Pirkti <a href=\"https:\/\/sportano.lt\/joga\/jogos-kilimeliai\" target=\"_blank\" rel=\"noopener\"><strong>jogos kilim\u0117lis<\/strong><\/a>\u00a0ir pasirinkite funkcin\u012f<strong> sportin\u0117 apranga <\/strong>patogaus kirpimo. Paskutin\u012f maist\u0105 valgykite likus 2 valandoms iki treniruot\u0117s, jei jis lengvai vir\u0161kinamas, arba likus 4 valandoms iki treniruot\u0117s, jei jis sunkiai vir\u0161kinamas.<\/p>\n<p>Jei mank\u0161tinat\u0117s namuose, pasir\u016bpinkite tinkama erdve, kurioje gal\u0117tum\u0117te b\u016bti ram\u016bs (nebla\u0161kykite d\u0117mesio &#8211; i\u0161junkite televizori\u0173, radij\u0105 ir kompiuter\u012f, nutildykite telefono gars\u0105) ir gal\u0117tum\u0117te laisvai jud\u0117ti. Prad\u017eioje praver\u010dia veidrodis, kad gal\u0117tum\u0117te steb\u0117ti, ar teisingai i\u0161d\u0117stote k\u016bn\u0105. Kiekvien\u0105 u\u017esi\u0117mim\u0105 prad\u0117kite trumpa <strong>meditacija <\/strong>(3-5 min) s\u0117dint sukry\u017eiuotomis kojomis (akys u\u017emerktos, rankos pad\u0117tos ant \u0161laun\u0173, pe\u010diai atpalaiduoti, nugara tiesi). Sutelkite d\u0117mes\u012f \u012f kv\u0117pavim\u0105, pasistenkite nusiraminti ir atsiriboti nuo kasdieni\u0173 problem\u0173. Neskub\u0117kite, asanas atlikite atsargiai ir atsargiai, ne visu paj\u0117gumu (judesio metu palikite nedidel\u012f rezerv\u0105, kad k\u016bnas gal\u0117t\u0173 pama\u017eu priprasti prie nauj\u0173 pad\u0117\u010di\u0173).<\/p>\n<p>Jogos sesij\u0105 u\u017ebaigkite <strong>Savasana<\/strong>, arba lavono pad\u0117tis. Atsigulkite ant nugaros taip, kad nugara remtum\u0117t\u0117s \u012f kilim\u0117l\u012f. I\u0161tiesinkite kojas ir p\u0117d\u0173 pir\u0161tais nukreipkite kojas \u012f i\u0161or\u0119. I\u0161tiesinkite rankas ir \u0161velniai atitraukite jas nuo k\u016bno. U\u017emerkite akis ir prad\u0117kite giliai \u012fkv\u0117pti ir i\u0161kv\u0117pti. I\u0161b\u016bkite tokioje pad\u0117tyje bent 5 minutes.<\/p>\n<p>Jei dalyvaujate grupiniuose u\u017esi\u0117mimuose, atid\u017eiai klausykite nurodym\u0173, klauskite instruktoriaus, jei kyla neai\u0161kum\u0173, nesivar\u017eykite su kitais.<\/p>\n<p style=\"text-align: start;\"><strong>Joga pradedantiesiems <\/strong>treniruokit\u0117s 2 kartus per savait\u0119 po 5-15 minu\u010di\u0173. Jei \u012fmanoma, padidinkite treniruo\u010di\u0173 da\u017enum\u0105 arba trukm\u0119 (pvz., treniruokit\u0117s 3 kartus per savait\u0119 po 40-50 min).<\/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\/09\/gdi-631b436faca26.png\" alt=\"Asmuo naudojasi jogos kilim\u0117liu ir stebi treniruot\u0119 ne\u0161iojamajame kompiuteryje\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Joga internetu ar gyvi u\u017esi\u0117mimai su instruktoriumi?<\/h2>\n<p>Jei neturite patirties jogos srityje arba esate ma\u017eai treniruotas asmuo, verta prad\u0117ti praktikuoti vadovaujant kvalifikuotam instruktoriui\/<strong>jogos mokytojas<\/strong>, kuris supa\u017eindins jus su praktikos subtilyb\u0117mis, nurodys asanas, kurios teigiamai veikia j\u016bs\u0173 negalavimus ir (arba) sutrikimus, nuolat taisys j\u016bs\u0173 klaidas ir pad\u0117s i\u0161vengti traum\u0173. Ap\u017ei\u016br\u0117kite kelias mokyklas ir jogus, kad \u012fsivaizduotum\u0117te, kur ir kieno vadovaujami jau\u010diat\u0117s geriausiai, galite pasiekti vidin\u0119 ramyb\u0119, pasitenkinim\u0105 ir energij\u0105 kitai veiklai, o patys pratimai nesukelia diskomforto ar skausmo.<\/p>\n<p>Jei d\u0117l \u012fvairi\u0173 prie\u017eas\u010di\u0173 jums labiau patinka praktikuoti namuose, o j\u016bs\u0173 gyvenamoje vietov\u0117je n\u0117ra \u012fvadini\u0173 u\u017esi\u0117mim\u0173 ar jogos studij\u0173, &#8222;YouTube&#8221; ie\u0161kokite vaizdo \u012fra\u0161\u0173 pavadinimu &#8222;<strong>joga pradedantiesiems<\/strong>&#8222;. Susiraskite jog\u0105\/jogin\u0105, kuris prieinamai pasidalins \u017einiomis ir patirtimi, leis jums jaustis patogiai ir praktikuoti visi\u0161kai s\u0105moningai. Taip pat galite rinktis i\u0161sami\u0105<strong> internetiniai jogos kursai pradedantiesiems<\/strong>, kuriame \u017eingsnis po \u017eingsnio su\u017einosite, kaip praktikuoti jog\u0105 namuose be mokytojo pagalbos.<\/p>\n<h2>Populiariausios asanos pradedantiesiems. Viskas apie pagrindinius jogos pratimus<\/h2>\n<p>Jogos nuotyki\u0173 prad\u017eioje atliksite ramias ir i\u0161 pa\u017ei\u016bros nesud\u0117tingas pozas, ta\u010diau nenusivilkite, net jei kito u\u017esi\u0117mimo metu jausit\u0117s monotoni\u0161kai. Tinkamos technikos ir taisyklingo kv\u0117pavimo i\u0161lavinimas yra raktas \u012f s\u0117km\u0119 pakeliui \u012f sud\u0117tingesnius pratimus, tokius kaip \u0161pagato, lotoso \u017eiedo ar skorpiono poza.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/09\/gdi-631b437144f57.png\" alt=\"Grup\u0117 \u017emoni\u0173 praktikuoja jog\u0105 ant patogi\u0173 kilim\u0117li\u0173\" width=\"816\" height=\"426\" \/><\/p>\n<p>Kokios yra populiariausios asanos pradedantiesiems?<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>vaiko pad\u0117tis<\/strong> &#8211; puikiai tinka galvos skausmams, pe\u010di\u0173, kaklin\u0117s ir kr\u016btinin\u0117s stuburo dalies \u012ftampai mal\u0161inti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>kat\u0117s nugara<\/strong> &#8211; padeda suma\u017einti spaudim\u0105 stuburui, tod\u0117l jis tampa lankstesnis ir ilgesnis;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>\u0161uns pad\u0117tis \u017eemyn galva<\/strong> &#8211; padeda stiprinti rankas, nugar\u0105 ir kojas;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>lentos pad\u0117tis)<\/strong> &#8211; pilvo, nugaros ir rie\u0161o raumenims stiprinti;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>\u0161uns pad\u0117tis pakelta galva<\/strong> &#8211; tai geras b\u016bdas atverti kr\u016btin\u0119, taip pagerinant deguonies \u012fsisavinim\u0105 ir i\u0161tempiant stubur\u0105;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>med\u017eio pad\u0117tis <\/strong><strong>&#8211; <\/strong>gerina pusiausvyr\u0105, atveria kr\u016btin\u0119 ir klubus, ilgina stubur\u0105, stiprina koj\u0173 ir pilvo raumenis;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\"><strong>k\u0117d\u0117s pad\u0117tis kitaip Saul\u0117s pasveikinimas &#8211;<\/strong> teigiamai veikia laikysen\u0105 ir stiprina did\u017ei\u0105sias raumen\u0173 grupes (koj\u0173 ir nugaros);<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\"><strong>lavono pad\u0117tis (Savasana)<\/strong> &#8211; atpalaiduoja vis\u0105 k\u016bn\u0105, padeda atsikratyti \u012ftampos ir nuovargio.<\/p>\n<\/li>\n<\/ul>\n<p><!-- BEGIN - feed broker --><\/p>\n<p><!-- END - feed broker --><\/p>\n<h3>Kaip pasiruo\u0161ti jogos erdv\u0119, kokios \u012frangos ir drabu\u017ei\u0173 reik\u0117s?<\/h3>\n<p style=\"text-align: start;\">Kad jogos praktika b\u016bt\u0173 patogi, saugi ir leist\u0173 pasiekti norim\u0173 rezultat\u0173, i\u0161 pat prad\u017ei\u0173 reik\u0117t\u0173 pasir\u016bpinti tinkama \u012franga ir apranga. Prad\u0117kite nuo jogos kilim\u0117lio, kuris suteiks tinkam\u0105 amortizacij\u0105 ir stabilum\u0105 atliekant atskiras asanas ir izoliuos j\u016bs\u0173 k\u016bn\u0105 nuo \u0161oki\u0173 aik\u0161tel\u0117s \/ grind\u0173.<\/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\/09\/gdi-631b4372c8a18.jpeg\" alt=\"Asmuo medituoja ant jogos kilim\u0117lio\" width=\"980\" height=\"654\" \/><\/p>\n<p style=\"text-align: start;\">Prad\u017eioje taip pat galite investuoti \u012f \u012frang\u0105, pvz. <strong>kubas <\/strong>(naudingas atliekant pasilenkimus ar pusiausvyros pratimus) ir <strong>jogos dir\u017eelis <\/strong>(padidins judesi\u0173 amplitud\u0119), tod\u0117l bus lengviau atlikti tam tikras asanas. Laikui b\u0117gant, augant patir\u010diai ir i\u0161bandant \u012fvairias jogos r\u016b\u0161is, galite papildyti <strong>jogos volelis, meditacijos pagalv\u0117l\u0117 arba volelis ir savimasa\u017eo kamuoliukai.<\/strong><\/p>\n<p style=\"text-align: start;\">Kai kalbama apie <strong>jogos apranga<\/strong>, rinkit\u0117s drabu\u017eius, pagamintus i\u0161 lanks\u010di\u0173 med\u017eiag\u0173 ir pritaikytus prie k\u016bno, kad gal\u0117tum\u0117te laisvai jud\u0117ti bet kokioje pad\u0117tyje. Venkite per daug aptempt\u0173 ar per pla\u010di\u0173 drabu\u017ei\u0173 &#8211; pirmieji gali var\u017eyti judesius ir sukelti trint\u012f, antrieji gali susipainioti ir sukelti pavojing\u0173 situacij\u0173 (pvz., suklupti, nukristi ar nuslysti nuo \u017eem\u0117s). <strong>Moteri\u0161ka jogos apranga<\/strong> gali sudaryti, pavyzd\u017eiui, ilgos arba 7\/8 ilgio tampr\u0117s, vir\u0161utin\u0117 dalis ir sportin\u0117 liemen\u0117l\u0117 arba specialus kostiumas ilgomis rankov\u0117mis. Vyrai gali sportuoti vilk\u0117dami d\u017eemper\u012f ir \u0161ortus arba mar\u0161kin\u0117lius ir \u0161ortus. Svarbu, kad apranga netur\u0117t\u0173 joki\u0173 i\u0161siki\u0161usi\u0173 element\u0173, pavyzd\u017eiui, gobtuv\u0173, sagu\u010di\u0173 ar laisv\u0173 ki\u0161eni\u0173, kurie gal\u0117t\u0173 u\u017esikabinti u\u017e aprangos u\u017eimant tam tikr\u0105 pad\u0117t\u012f.<\/p>\n<p style=\"text-align: start;\">Asanos atliekamos basomis arba su neslystan\u010diais, penkiais pir\u0161tais <strong>jogos kojin\u0117s<\/strong>, kad gerai sukibt\u0173 su kilim\u0117liu ir stimuliuot\u0173 p\u0117d\u0173 receptorius.<\/p>\n<h3>Kaip prad\u0117ti praktikuoti jog\u0105 &#8211; santrauka<\/h3>\n<p><strong>Joga pradedantiesiems<\/strong> tai puikus b\u016bdas palaikyti k\u016bno ir proto form\u0105 bei geriau pa\u017einti save. Nepamir\u0161kite treniruotis savo tempu, \u012fsiklausykite \u012f k\u016bno signalus ir su niekuo sav\u0119s nelyginkite. Pirmuosius \u017eingsnius \u017eenkite vadovaudamiesi jogos principais, prad\u0117dami nuo paprast\u0173 asan\u0173 ir mokydamiesi taisyklingo kv\u0117pavimo takelio. Nei\u0161sig\u0105skite nes\u0117kmi\u0173, nes joga pradedantiesiems &#8211; tai laipsni\u0161kas procesas, kurio tikslas &#8211; pad\u0117ti jums i\u0161siugdyti tinkam\u0105 technik\u0105, atsikratyti apribojim\u0173 ir padidinti savo galimybes. Pirmieji teigiamo pratim\u0173 poveikio po\u017eymiai neabejotinai bus gera paskata gilintis \u012f praktik\u0105 ir i\u0161bandyti naujas asanas ar <strong>jogos r\u016b\u0161ys: <\/strong><strong>A\u0161tanga, Hatha, Bikram <\/strong>arba <strong>Vinjasa joga<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Neseniai susidom\u0117jote itin populiaria joga ir nor\u0117tum\u0117te prad\u0117ti j\u0105 praktikuoti? Ar i\u0161 ties\u0173 verta u\u017esiimti joga? Kokia jos nauda ir kam ji tikt\u0173? Visa tai su\u017einosite m\u016bs\u0173 vadove apie jog\u0105 pradedantiesiems.\u00a0 Joga &#8211; apibr\u0117\u017eimas. Kas yra joga ir kokios jos \u0161aknys? Pats \u017eodis joga (yoga) sanskrito kalba rei\u0161kia jung\u0105, kuri gali b\u016bti suprantama kaip k\u016bno [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-890","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>Joga pradedantiesiems - kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? Viskas apie jog\u0105 - 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\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga pradedantiesiems - kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? Viskas apie jog\u0105 - sportano.lt\" \/>\n<meta property=\"og:description\" content=\"Neseniai susidom\u0117jote itin populiaria joga ir nor\u0117tum\u0117te prad\u0117ti j\u0105 praktikuoti? Ar i\u0161 ties\u0173 verta u\u017esiimti joga? Kokia jos nauda ir kam ji tikt\u0173? Visa tai su\u017einosite m\u016bs\u0173 vadove apie jog\u0105 pradedantiesiems.\u00a0 Joga &#8211; apibr\u0117\u017eimas. Kas yra joga ir kokios jos \u0161aknys? Pats \u017eodis joga (yoga) sanskrito kalba rei\u0161kia jung\u0105, kuri gali b\u016bti suprantama kaip k\u016bno [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.lt\/blog\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/\" \/>\n<meta property=\"og:site_name\" content=\"sportano.lt\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-05T14:32:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-25T10:13:46+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/gdi-631b4373a6b2c.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=\"10 minu\u010di\u0173\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Joga pradedantiesiems - kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? Viskas apie jog\u0105 - 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\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/","og_locale":"lt_LT","og_type":"article","og_title":"Joga pradedantiesiems - kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? Viskas apie jog\u0105 - sportano.lt","og_description":"Neseniai susidom\u0117jote itin populiaria joga ir nor\u0117tum\u0117te prad\u0117ti j\u0105 praktikuoti? Ar i\u0161 ties\u0173 verta u\u017esiimti joga? Kokia jos nauda ir kam ji tikt\u0173? Visa tai su\u017einosite m\u016bs\u0173 vadove apie jog\u0105 pradedantiesiems.\u00a0 Joga &#8211; apibr\u0117\u017eimas. Kas yra joga ir kokios jos \u0161aknys? Pats \u017eodis joga (yoga) sanskrito kalba rei\u0161kia jung\u0105, kuri gali b\u016bti suprantama kaip k\u016bno [&hellip;]","og_url":"https:\/\/sportano.lt\/blog\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/","og_site_name":"sportano.lt","article_published_time":"2024-03-05T14:32:03+00:00","article_modified_time":"2025-07-25T10:13:46+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.lt\/blog\/wp-content\/uploads\/2024\/03\/gdi-631b4373a6b2c.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Sylwia Stwora-Petela","Est. reading time":"10 minu\u010di\u0173"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.lt\/blog\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/#article","isPartOf":{"@id":"https:\/\/sportano.lt\/blog\/joga-pradedantiesiems-kodel-verta-ka-siulo-joga-kam-ji-skirta-viskas-apie-joga\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.lt\/blog\/#\/schema\/person\/84f14bf15a7dbde4939184bef30615a1"},"headline":"Joga pradedantiesiems &#8211; kod\u0117l verta, k\u0105 si\u016blo joga, kam ji skirta? 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