s nádychom vytočte špičku v ľavo a v tejto polohe vydržte 8 dychových cyklov. Polohu zrušte a precíťte pravé koleno. Urobte cvičenie aj s druhou nohou, relaxujte a vnímajte rozdiely v dolných končatinách.
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)
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)
Cvičenia môžete vykonávať aj v ľahu na chrbte, pričom noha musí zvierať s podložkou uhol 70°, pri ktorom dochádza k najlepšiemu vyprázdneniu cievnych riečísk.
6. Krúženie pätou po podložke v sede
Zaujmite vzpriamený sed (dandásana). Ľavá noha je vystretá na podložke, pravú pokrčte a položte chodidlom na podložku. Rukami si pridŕžajte pravé stehno nad kolenom, aby bolo nehybné, nohu jemne nadvihnite nad podložku a pravou pätou opisujte po podložke krúžky smerom vpravo 8x a smerom vľavo 8x. Položte chodidlo na zem, nohu vystrite a relaxujte. Vnímajte pocity v kolene. Cvičenie urobte aj s ľavou nohou.
![](data:image/png;base64,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)
7. Doska v sede
Z vadžrásany sa zdvihnite na kolená, stehná sú zvislé, ruky pozdĺž tela. Spevnite stehná, zatiahnite sedacie svaly a s nádychom sa celým spevneným telom zakloňte niekoľko cm dozadu Vnímajte ťah v kolenách a nad kolenami. S výdychom sa posaďte. Urobte 8x a relaxujte vo vadžrásane alebo dandásane.
![](data:image/png;base64,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)
8. Vyťahovanie sa zo sedu na pätách
V sede na pätách (vadžrásana), predpažte a prepleťte si prsty rúk. S nádychom sa vytiahnite smerom dopredu, akoby ste držali lano, pomocou ktorého sa chcete vytiahnuť na kolená, s výdychom sa posaďte na päty. Ruky držte stále predpažené. Zopakujte 8x po sebe a relaxujte vo vadžrásane, dandasáne alebo v šavásane.
Cvičenie v ľahu na chrbte
9. Kmitanie lýtkom v ľahu
Ľahnite si na chrbát, ľavá noha je vystretá, pravú pokrčte v kolene a podložte si dlane pod koleno. Chodidlo je uvoľnené. Kmitajte lýtkom hore a dolu, nie príliš vysoko, aby uhol medzi stehnom a lýtkom bol maximálne do 100°. Kmitanie zosúlaďte s dychom. Uvedomujte si naťahovanie a sťahovanie vnútorných väzív v kolene. Nohu položte na podložku a relaxujte v šavásane. Zopakujte aj s ľavou nohou.
Cvičenia v polohe mačky (márdžarí)
10. Masáž kolien
V polohe mačka kolená pritiahnite pevne k sebe. Na kolenách sa kolíšte, pričom kolená držte stále spolu!
a) dopredu a dozadu. Zdvihnete špičky nôh nad podložku a preklopte sa smerom dopredu. Následne prejdite smerom dozadu, akoby ste si chceli sadnúť na päty, pričom položte špičky na podložku.
b) zľava doprava a naopak, pričom mierne pridvihnite nezaťažené koleno.
![](data:image/png;base64,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)
c) Kolená roznožte na šírku ramien, spojte chodidlá a zdvihnite chodidlá niekoľko cm nad podložku. Krúžte panvou v smere hodinových ručičiek. Masírujte si celú plochu kolien. Urobte 8 krúžení a zmeňte smer točenia. Ľahnite si na brucho a relaxujte.
Cvičenie v ľahu na bruchu
11. Vypnutie nôh
Položte sa na brucho, hlavu oprite čelom o podložku, ruky položte chrbtami na podložku pozdĺž tela. Hlavu natočte na jednu stranu. Nohy mierne roznožte na šírku bedier. Zdvihnite chodidlá a oprite sa o špičky na prstoch nôh. Opatrne zdvihnite kolená, stehná a podbrušie (do vzdialenosti asi 10 cm pod pupok) do výšky 34 cm nad podložku. Horná časť trupu, ramená, krk zostanú uvoľnené. Dýchajte voľne nosom a sústreďte sa na napätie v kolenách, bedrách a krížoch. Vydržte aspoň 8 dychových cyklov a pomaly, od bedier cez kolená a chodidlá, sa položte na podložku. Relaxujte.
Urobte 3x po sebe a po ukončení cvičenia si doprajte dlhšiu relaxáciu.
Posilňuje 1 a 2 čakru (múladháru a svadhištánu).
12. Priťahovanie chodidla k sedacím svalom
![](data:image/png;base64,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)
Položte sa na brucho, hlavu oprite čelom o podložku, ruky položte chrbtami rúk na podložku pozdĺž tela. Pravou rukou sa chyťte za pravý priehlavok. S nádychom zatlačte priehlavok do dlane a s výdychom pritiahnite pätu čo najbližšie k pravému sedaciemu svalu. Zopakujte 6x po sebe, pravú nohu položte, hlavu natočte na jednu stranu a relaxujte. Cvičenie zopakujte aj s pravou nohou.
Odporúčanie: na spevnenie väzív a svalov kolien sú vhodné ásany v ľahu na bruchu, napr. žaba (bhékásana) a luk (dhanurásana).
Pripravila Ivana Vaškovičová