{"id":826,"date":"2024-04-18T12:26:50","date_gmt":"2024-04-18T12:26:50","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=826"},"modified":"2025-08-08T12:09:57","modified_gmt":"2025-08-08T12:09:57","slug":"vzdusna-joga-co-to-je-ake-vyhody-ponuka-komplexny-sprievodca-vzdusnou-jogou","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/vzdusna-joga-co-to-je-ake-vyhody-ponuka-komplexny-sprievodca-vzdusnou-jogou\/","title":{"rendered":"Vzdu\u0161n\u00e1 joga: \u010do to je? Ak\u00e9 v\u00fdhody pon\u00faka? Komplexn\u00fd sprievodca vzdu\u0161nou jogou"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>\u00c1sany vykon\u00e1van\u00e9 v \u0161peci\u00e1lnom z\u00e1vese <\/strong><strong>pozastaven\u00e9<\/strong><strong> na strop &#8211; to je v skratke vzdu\u0161n\u00e1 joga. \u010co je to vzdu\u0161n\u00e1 joga, pre\u010do by ste mali vysk\u00fa\u0161a\u0165 tento druh fyzickej aktivity a ak\u00e9 s\u00fa v\u00fdhody jej pravideln\u00e9ho cvi\u010denia?<\/strong><\/p>\n<h2>Vzdu\u0161n\u00e1 joga: \u010do je to za druh jogy?<\/h2>\n<p>Vzdu\u0161n\u00e1 joga zn\u00e1ma aj ako <strong>fly yoga<\/strong>,<strong> vzdu\u0161n\u00e1 joga<\/strong> alebo <strong><a href=\"https:\/\/sportano.sk\/joga\" target=\"_blank\" rel=\"noopener\">joga<\/a> vo vzduchu<\/strong> vytvorila tane\u010dnica a akrobatka Michelle Dortignac, ktor\u00fa u\u017e dlh\u00e9 roky fascinuje indick\u00e1 kult\u00fara a joga. V roku 2006 zalo\u017eila v New Yorku centrum Unnata Aerial Yoga, kde za\u010dala praktizova\u0165 cvi\u010denie, ktor\u00e9 vyvinula <strong>v\u0161estrann\u00e1 discipl\u00edna, ktor\u00e1 sa cvi\u010d\u00ed v textiln\u00fdch m\u00e4kk\u00fdch hojdac\u00edch sie\u0165ach (zn\u00e1mej\u0161\u00edch ako z\u00e1vesy) zavesen\u00fdch pod stropom<\/strong>. <strong>Vzdu\u0161n\u00e1 joga kombinuje tradi\u010dn\u00fa jogu s akrobaciou<\/strong>, a \u010derp\u00e1 in\u0161pir\u00e1ciu aj z <strong>pilates a tanec<\/strong>. Ke\u010f\u017ee telo je zavesen\u00e9 nieko\u013eko centimetrov nad zemou, \u013eah\u0161ie sa uvo\u013en\u00ed, a tak je mo\u017en\u00e9 vykon\u00e1va\u0165 v\u00e4\u010d\u0161inu \u00e1san, ktor\u00e9 s\u00fa pri cvi\u010den\u00ed na podlo\u017eke pomerne n\u00e1ro\u010dn\u00e9. Ako zd\u00f4raz\u0148uje samotn\u00e1 tvorky\u0148a: &#8222;hojdacia sie\u0165 poskytuje oporu v k\u013e\u00fa\u010dov\u00fdch oblastiach, \u010do umo\u017e\u0148uje str\u00e1vi\u0165 v danej poz\u00edcii viac \u010dasu a nastavi\u0165 spr\u00e1vne nastavenie&#8220;.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/2SpmPrKzW3CbLn8IOwYbG6F7Vl0sc4Kvg_3XXRyHnK2uSwqDveZgWdz2Q4rwQk0Ey8I5B4Anog5F8Ql6qKqpLb6mJbQK9kAlZb6c5XMfcNmNOi3aUgwEW2UlwH5a0I4M8SSeyE132Dhv4Zh_OhsAawJvuBx5P8D5-FoTZwl.tmp_.png\" alt=\"\u013dudia cvi\u010dia antigravita\u010dn\u00fa jogu v modernom fitnescentre pomocou farebn\u00fdch z\u00e1vesov\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako cvi\u010d\u00edte vzdu\u0161n\u00fa jogu? Najob\u013e\u00fabenej\u0161ie poz\u00edcie<\/h2>\n<p>Po\u010das vyu\u010dovania <strong>joga v hojdac\u00edch sie\u0165ach<\/strong> <strong>vykon\u00e1va\u0165 poz\u00edcie zhodn\u00e9 s t\u00fdmi, ktor\u00e9 sa cvi\u010dia v tradi\u010dnej joge.<\/strong>, V poz\u00edci\u00e1ch na zemi, vo vzduchu a pri balansovan\u00ed medzi nimi. V\u0161etky techniky, ktor\u00e9 objav\u00edte po\u010das visenia, m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 pri \u00e1san\u00e1ch na podlo\u017eke a naopak. Pomocou z\u00e1vesu m\u00f4\u017eete <strong>ur\u00fdchli\u0165 alebo zdokonali\u0165 pravideln\u00e9 cvi\u010denie a objavi\u0165 pokro\u010dil\u00e9 \u00e1sany.<\/strong>, ktor\u00e9 s\u00fa na tane\u010dnom parkete pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo nerealizovate\u013en\u00e9 s \u00farov\u0148ou praxe, ktor\u00fa m\u00e1te.. <strong>Hodiny vzdu\u0161nej jogy maj\u00fa r\u00f4znorod\u00fd charakter<\/strong> &#8211; Niektor\u00e9 sa zameriavaj\u00fa na pokojn\u00fa medit\u00e1ciu, v in\u00fdch sa kladie d\u00f4raz na posil\u0148ovanie a n\u00e1ro\u010dn\u00e9 \u00e1sany a po\u010das \u010fal\u0161\u00edch sa pozornos\u0165 s\u00fastred\u00ed na najd\u00f4le\u017eitej\u0161ie zru\u010dnosti, ako je podopieranie sa na ruk\u00e1ch alebo hlb\u0161ie oh\u00fdbanie chrbta. N\u00e1ro\u010dnos\u0165 cvi\u010den\u00ed z\u00e1vis\u00ed od pokro\u010dilosti \u00fa\u010dastn\u00edkov.<\/p>\n<p>Sling v\u00e1m pom\u00f4\u017ee zachyti\u0165 rovnov\u00e1hu <strong>v poloh\u00e1ch r\u00fak<\/strong> (napr. v poz\u00edcii L, kde s\u00fa nohy zah\u00e1knut\u00e9 do l\u00e1tky, v stojke na ruk\u00e1ch alebo v poz\u00edcii bojovn\u00edka III), v <strong>\u00e1sany zo skupiny predklonov<\/strong> (napr. pes s hlavou dole alebo \u0161pag\u00e1t v stoji) alebo pri udr\u017eiavan\u00ed rovnov\u00e1hy. <strong>v stojacej polohe <\/strong>(napr\u00edklad strom alebo polmesiac). V r\u00e1mci fly jogy budete vykon\u00e1va\u0165 <strong>opa\u010dn\u00e9 polohy typu <\/strong><strong>Sirsasana, poloha holuba alebo prechod z polohy obr\u00e1tenej \u017eaby do rozkro\u010dn\u00e9ho sedu<\/strong>, ako aj v praxi, ako <strong>poz\u00edcia lotosov\u00e9ho kvetu<\/strong> pozastaven\u00e9.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/5Za7-xjqzbwIbV4URZXb6uK96SCiZ7I-6o2kaLZIaq5jfGNIwbO6ApDVJdcCWOKFi3ja6ZamxDyCIaFmwrWY9yjq05tQqes7Iv3P4fcx5RAvAJeBCxDOl22A6KfnwJfx1yvE_7MEzQGpMEHkTHsoiQgDCwqkUZL0-5B1x0L.tmp_.png\" alt=\"Na obr\u00e1zku s\u00fa zavesen\u00e9 modr\u00e9 hojdacie siete na jogu v \u0161t\u00fadiu s ve\u013ek\u00fdmi oknami\" width=\"816\" height=\"426\" \/><\/p>\n<p>Na konci hodiny si odd\u00fdchnete v <strong>polo\u017eka <\/strong><strong>savana<\/strong>, t. j. z\u00e1vere\u010dn\u00e1 relax\u00e1cia, pri ktorej le\u017e\u00edte v hojdacej sieti ako v kok\u00f3ne (m\u00f4\u017eete sa c\u00edti\u0165 ako die\u0165a).<\/p>\n<h2>V\u00fdhody cvi\u010denia jogy vo vzduchu<\/h2>\n<p>\u0160t\u00fadia Americkej rady pre cvi\u010denie (ACE) z roku 2016 zistila, \u017ee pr\u00ednosy nav\u0161tevovania vzdu\u0161nej jogy s\u00fa podobn\u00e9 t\u00fdm, ktor\u00e9 z\u00edskate pri <strong>aer\u00f3bne cvi\u010denie n\u00edzkej a\u017e strednej intenzity<\/strong>aktivity (napr. r\u00fdchla ch\u00f4dza, rekrea\u010dn\u00e1 cyklistika). Pre\u010do cvi\u010di\u0165 fly jogu?<\/p>\n<ul>\n<li style=\"text-align: start;\">uvo\u013e\u0148uje a predl\u017euje chrbticu (napr.: uvo\u013e\u0148uje nap\u00e4tie v medzistavcov\u00fdch priestoroch);<\/li>\n<li style=\"text-align: start;\">posil\u0148uje postur\u00e1lne svaly a prispieva tak k spr\u00e1vnemu dr\u017eaniu tela;<\/li>\n<li style=\"text-align: start;\">neza\u0165a\u017euje k\u013aby a chrbticu;<\/li>\n<li>Posil\u0148uje silu svalov a zvy\u0161uje ich pru\u017enos\u0165;<\/li>\n<li style=\"text-align: start;\">v\u010faka zlep\u0161en\u00e9mu krvn\u00e9mu obehu a toku lymfy je poko\u017eka pevnej\u0161ia a pru\u017enej\u0161ia;<\/li>\n<li style=\"text-align: start;\">zvy\u0161uje povedomie o tele;<\/li>\n<li style=\"text-align: start;\">zlep\u0161uje rovnov\u00e1hu;<\/li>\n<li style=\"text-align: start;\">zvy\u0161uje rozsah pohybu k\u013abov;<\/li>\n<li style=\"text-align: start;\">spoma\u013euje proces starnutia;<\/li>\n<li style=\"text-align: start;\">zni\u017euje \u00farove\u0148 chronick\u00e9ho stresu a podr\u00e1\u017edenosti;<\/li>\n<li style=\"text-align: start;\">zni\u017euje riziko kardiovaskul\u00e1rnych ochoren\u00ed;<\/li>\n<li style=\"text-align: start;\">pom\u00e1ha zni\u017eova\u0165 mno\u017estvo telesn\u00e9ho tuku &#8211; po\u010das 50 min\u00fat cvi\u010denia mo\u017eno sp\u00e1li\u0165 v priemere pribli\u017ene 320 kcal (v z\u00e1vislosti od individu\u00e1lnych parametrov, ako je vek, hmotnos\u0165 a intenzita cvi\u010denia);<\/li>\n<li style=\"text-align: start;\">zni\u017euje krvn\u00fd tlak, hladinu cholesterolu a gluk\u00f3zy v krvi;<\/li>\n<li style=\"text-align: start;\">napom\u00e1ha tr\u00e1veniu (pom\u00e1ha napr\u00edklad proti z\u00e1pche);<\/li>\n<li style=\"text-align: start;\">zlep\u0161uje pohodu a m\u00e1 pozit\u00edvny vplyv na du\u0161evn\u00e9 zdravie;<\/li>\n<li style=\"text-align: start;\">zvy\u0161uje sebad\u00f4veru.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/9mfwgiZ4DPJfQ4FMNoWTweRggMcItz9Vt_-FJmR95hFqd9iY_B8fGwRLVjdDkE6di8Re7WCBKn7huZs5F3emRExCpWABdg158ygMm7QuiM50dOixW1SargGoVLF8s5ZPrZmHgKjXQ7feIJbDpiQBvbMMjLnnRSWt-PzbZ21.tmp_.png\" alt=\"Dvaja \u013eudia cvi\u010dia aerial jogu v modernom \u0161t\u00fadiu s pomocou modr\u00fdch popruhov\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Ako za\u010da\u0165 cvi\u010di\u0165 vzdu\u0161n\u00fa jogu? Rady a tipy<\/h2>\n<p style=\"text-align: start;\"><strong>Odpor\u00fa\u010da sa za\u010da\u0165 cvi\u010di\u0165 vzdu\u0161n\u00fa jogu v profesion\u00e1lnom \u0161t\u00fadiu pod veden\u00edm certifikovan\u00e9ho in\u0161truktora..<\/strong> Ak si nie ste ist\u00ed, \u010di je pre v\u00e1s t\u00e1to met\u00f3da jogy vhodn\u00e1, overte si mo\u017enos\u0165 pr\u00eds\u0165 na sk\u00fa\u0161obn\u00fa hodinu. Je dobr\u00e9 obozn\u00e1mi\u0165 sa so z\u00e1kladn\u00fdmi pojmami a n\u00e1zvami \u00e1san, napr\u00edklad t\u00fdm, \u017ee nieko\u013ekokr\u00e1t nav\u0161t\u00edvite hodinu s <strong>klasick\u00e1 joga<\/strong> alebo zobrazen\u00edm inform\u00e1ci\u00ed na \u0161pecializovan\u00fdch webov\u00fdch str\u00e1nkach.<\/p>\n<p style=\"text-align: start;\">Na <strong>cvi\u010denie vzdu\u0161nej jogy<\/strong> D\u00f4le\u017eit\u00e9 bude vhodne prisp\u00f4soben\u00e9 oble\u010denie. Je vhodn\u00e9 zvoli\u0165 si ko\u0161e\u013eu s aspo\u0148 kr\u00e1tkymi ruk\u00e1vmi a dlh\u0161\u00edm chrbtom a dlh\u00e9 <a href=\"https:\/\/sportano.sk\/fitness-oblecenie-a-obuv\/fitness-leginy\" target=\"_blank\" rel=\"noopener\">tr\u00e9ningov\u00e9 leg\u00edny<\/a> s vysok\u00fdm p\u00e1som alebo 7\/8 nohavicami, ktor\u00e9 zakr\u00fdvaj\u00fa kolen\u00e1. Spr\u00e1vna d\u013a\u017eka odevu v\u00e1m okrem in\u00e9ho pom\u00f4\u017ee ochr\u00e1ni\u0165 podpazu\u0161ie, chrb\u00e1t, kolenn\u00e9 ohyby a vn\u00fatorn\u00fa stranu stehien pred bolestiv\u00fdmi odreninami, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165 kontakt poko\u017eky so z\u00e1vesom napr\u00edklad pri polohe hlavou nadol. Oble\u010denie ur\u010den\u00e9 na klasick\u00fa jogu si m\u00f4\u017eete \u00faspe\u0161ne zak\u00fapi\u0165. Po\u010das fly jogy zvy\u010dajne cvi\u010d\u00edte naboso, ale m\u00f4\u017eete pou\u017ei\u0165 aj <strong>proti\u0161mykov\u00e9 pono\u017eky na jogu<\/strong>.<\/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\/R77rbf9W0YKnXZjCIhAEmn30R6Lhk1SyqtnaQLP_tdrQouOrgbZ4urlgTGV4g5tEcX_3shMT_QsFF61s20ZM480egOzs8yWZ1duScZiY2z8lSBrythhfnAG74L8Dg4y0Uevv15asFdEsHj2kBNp3eMV6KL99TrNp-Tzpp9H.tmp_.png\" alt=\"\u017deny cvi\u010dia antigravita\u010dn\u00fa jogu v l\u00e1tkov\u00fdch hojdac\u00edch sie\u0165ach vo fitnes \u0161t\u00fadiu\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Pred za\u010diatkom hodiny si odstr\u00e1\u0148te v\u0161etky \u0161perky, aby ste n\u00e1hodou nezachytili materi\u00e1l a nesp\u00f4sobili nebezpe\u010dn\u00e9 situ\u00e1cie, ktor\u00e9 by mohli vies\u0165 k zraneniu alebo \u00farazu. Ak m\u00e1te dlh\u00e9 vlasy, zaistite si ich gumi\u010dkou.<\/p>\n<p style=\"text-align: start;\">Je tie\u017e vhodn\u00e9 pam\u00e4ta\u0165 na to, aby ste minim\u00e1lne dve hodiny pred za\u010diatkom nejedli a nepili. Pokia\u013e ide o stravu, vyberajte si \u010derstv\u00e9, \u013eahk\u00e9, rastlinn\u00e9 a n\u00edzkotu\u010dn\u00e9 potraviny bohat\u00e9 na vl\u00e1kninu, ktor\u00e9 maj\u00fa <strong>sattwic<\/strong> (od slova sattvic, \u010do znamen\u00e1 \u010dist\u00e1 podstata), t. j. dod\u00e1va potrebn\u00fa energiu a z\u00e1rove\u0148 umo\u017e\u0148uje <strong>udr\u017eiava\u0165 telo v rovnov\u00e1he<\/strong>.<\/p>\n<p style=\"text-align: start;\">Ak po\u010das cvi\u010denia jogy vo vzduchu poci\u0165ujete ak\u00fatnu alebo chronick\u00fa boles\u0165, napr. v ramennom k\u013abe, pora\u010fte sa \u010falej so svoj\u00edm lek\u00e1rom. Existuje nieko\u013eko <strong>kontraindik\u00e1cie<\/strong><strong> na cvi\u010denie vzdu\u0161nej jogy: <\/strong>probl\u00e9my s o\u010dami (glauk\u00f3m), tehotenstvo, ochorenie platni\u010diek, hypertenzia alebo ve\u013emi n\u00edzky krvn\u00fd tlak, z\u00e1vraty, \u010dast\u00e9 mdloby, ochorenie srdca, osteopor\u00f3za, men\u0161tru\u00e1cia alebo ned\u00e1vna oper\u00e1cia.<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>\u00c1sany vykon\u00e1van\u00e9 v \u0161peci\u00e1lnom z\u00e1vese pozastaven\u00e9 na strop &#8211; to je v skratke vzdu\u0161n\u00e1 joga. \u010co je to vzdu\u0161n\u00e1 joga, pre\u010do by ste mali vysk\u00fa\u0161a\u0165 tento druh fyzickej aktivity a ak\u00e9 s\u00fa v\u00fdhody jej pravideln\u00e9ho cvi\u010denia? Vzdu\u0161n\u00e1 joga: \u010do je to za druh jogy? Vzdu\u0161n\u00e1 joga zn\u00e1ma aj ako fly yoga, vzdu\u0161n\u00e1 joga alebo joga [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":835,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-a-posilnovna"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vzdu\u0161n\u00e1 joga: \u010do to je? Ak\u00e9 v\u00fdhody pon\u00faka? Komplexn\u00fd sprievodca vzdu\u0161nou jogou - sportano.sk<\/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.sk\/blog\/vzdusna-joga-co-to-je-ake-vyhody-ponuka-komplexny-sprievodca-vzdusnou-jogou\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vzdu\u0161n\u00e1 joga: \u010do to je? Ak\u00e9 v\u00fdhody pon\u00faka? Komplexn\u00fd sprievodca vzdu\u0161nou jogou - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"\u00c1sany vykon\u00e1van\u00e9 v \u0161peci\u00e1lnom z\u00e1vese pozastaven\u00e9 na strop &#8211; to je v skratke vzdu\u0161n\u00e1 joga. \u010co je to vzdu\u0161n\u00e1 joga, pre\u010do by ste mali vysk\u00fa\u0161a\u0165 tento druh fyzickej aktivity a ak\u00e9 s\u00fa v\u00fdhody jej pravideln\u00e9ho cvi\u010denia? Vzdu\u0161n\u00e1 joga: \u010do je to za druh jogy? 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Ak\u00e9 v\u00fdhody pon\u00faka? Komplexn\u00fd sprievodca vzdu\u0161nou jogou - sportano.sk","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.sk\/blog\/vzdusna-joga-co-to-je-ake-vyhody-ponuka-komplexny-sprievodca-vzdusnou-jogou\/","og_locale":"sk_SK","og_type":"article","og_title":"Vzdu\u0161n\u00e1 joga: \u010do to je? Ak\u00e9 v\u00fdhody pon\u00faka? Komplexn\u00fd sprievodca vzdu\u0161nou jogou - sportano.sk","og_description":"\u00c1sany vykon\u00e1van\u00e9 v \u0161peci\u00e1lnom z\u00e1vese pozastaven\u00e9 na strop &#8211; to je v skratke vzdu\u0161n\u00e1 joga. \u010co je to vzdu\u0161n\u00e1 joga, pre\u010do by ste mali vysk\u00fa\u0161a\u0165 tento druh fyzickej aktivity a ak\u00e9 s\u00fa v\u00fdhody jej pravideln\u00e9ho cvi\u010denia? Vzdu\u0161n\u00e1 joga: \u010do je to za druh jogy? 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