{"id":7614,"date":"2023-10-28T16:47:45","date_gmt":"2023-10-28T16:47:45","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7614"},"modified":"2023-10-28T16:47:46","modified_gmt":"2023-10-28T16:47:46","slug":"yoga-poses-for-every-part-of-your-body","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/it\/yoga-poses-for-every-part-of-your-body\/","title":{"rendered":"Posizioni yoga per ogni parte del tuo corpo"},"content":{"rendered":"

One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or “arms day” at the gym, doing a regular yoga practice can easily incorporate your entire anatomy. Even if you pick a body part you want to work on and tailor a practice that way, you’ll still feel the benefits elsewhere.<\/p>

Questa guida ti aiuter\u00e0 a trovare pose che rafforzano e \/ o aprono i principali gruppi muscolari. Per ogni area anatomica, vedrai un elenco di pose divise in livelli di pratica principiante, intermedio e avanzato. Usali per pianificare le tue sessioni di yoga o scoprire di pi\u00f9 sulle pose che fai in classe. Di seguito sono riportate alcune sequenze pre-pianificate che mirano a quell’area del corpo.<\/p>

Gambe<\/h2>
\"A
 Warrior II – Virabhadrasana II. Ann Pizer<\/figcaption><\/figure>

Le pose in piedi fanno il massimo per rafforzare le gambe. Mentre l’attenzione \u00e8 sulle gambe, queste pose incorporano anche il resto del corpo.\u00a0Le posizioni yoga per la forza delle gambe includono:<\/p>

  • Beginner<\/strong>:\u00a0Downward facing dog,\u00a0extended side angle pose, mountain pose, pyramid pose,\u00a0raised hands pose, standing forward bend, standing straddle forward bend,\u00a0tree pose, triangle pose,\u00a0warrior I, warrior II<\/li>
  • Intermediate<\/strong>: Awkward chair,\u00a0eagle pose,\u00a0half moon pose, king dancer pose,\u00a0reverse warrior, revolved triangle pose,\u00a0warrior III<\/li>
  • Advanced<\/strong>: Revolved half moon pose, wheel pose<\/li><\/ul>

    Sequenze per le gambe<\/h3>

    Di seguito sono riportate diverse sequenze di posa che si concentrano sulle gambe:<\/p>

    • Eight classic standing poses<\/strong>: Downward facing dog, lunge, warrior I, warrior II, reverse warrior, extended side angle pose, triangle pose, half moon pose, and back to downward facing dog<\/li>
    • Standing balance poses<\/strong>: Awkward chair, eagle pose, tree pose, king dancer pose, warrior III, standing split, half moon pose,\u00a0sugarcane pose, revolved half moon pose, to forward bend<\/li>
    • Warrior poses<\/strong>:\u00a0Mountain pose, warrior I, humble warrior pose, warrior II, reverse warrior, to warrior III<\/li>
    • Poses that stretch your quads<\/strong>:\u00a0Crescent lunge, hero pose,\u00a0pigeon pose, sugarcane pose, king dancer,\u00a0camel pose, bow pose, to little thunderbolt pose<\/li><\/ul>

      Addominali<\/h2>
      \"A
       Boat Pose – Navasana. Ann Pizer<\/figcaption><\/figure>

      Praticare queste pose migliorer\u00e0 la tua forza addominale, un elemento della forza di base che aiuta anche a tenere a bada il mal di schiena.\u00a0Le posizioni yoga per addominali includono:<\/p>

      • Beginner<\/strong>:\u00a0Cat-cow stretch,\u00a0hands and knees balance, pelvic tilts, plank pose<\/li>
      • Intermediate<\/strong>: Boat pose,\u00a0crow pose, half moon pose,\u00a0headstand, scale pose, side plank pose<\/li>
      • Advanced<\/strong>: Firefly pose, forearm stand,\u00a0handstand,\u00a0side crow pose, warrior III<\/li><\/ul>

        Sequenza<\/h3>

        Ecco una serie ringiovanente di pose che prendono di mira gli addominali:<\/p>

        • Yoga poses to improve core strength: Cat-cow stretch, hands and knees balance,\u00a0down dog splits, plank pose, side plank pose, high lunge, half moon pose, awkward chair pose, eagle pose, to\u00a0boat pose<\/li><\/ul>

          Arme<\/h2>
          \"A
           One Leg Plank.Adrianna Williams \/ Photodisc \/ Getty Images<\/figcaption><\/figure>

          Le pose in cui le braccia sopportano la maggior parte del peso corporeo sono ottime per migliorare la forza delle braccia, insieme ad alcune flessioni chaturanga, ovviamente.\u00a0Le posizioni yoga per le braccia includono:<\/p>

          • Beginner<\/strong>: Downward facing dog, plank pose, supported side plank<\/li>
          • Intermediate<\/strong>: Crow pose, four-limbed staff pose, side plank pose,\u00a0upward facing dog<\/li>
          • Advanced<\/strong>:\u00a0Firefly pose,\u00a0flying crow pose, handstand, side crow pose,\u00a0wheel pose<\/li><\/ul>

            Sequenza<\/h3>

            Prova questa sequenza di braccia:<\/p>

            • Yoga poses for your triceps and biceps: Downward facing dog, plank pose, side plank, full side plank, plank pose, four-limbed staff pose, upward facing dog, down dog split, knee to nose plank variation, ending with one-leg plank<\/li><\/ul>

              Indietro<\/h2>
              \"A
               Locust Pose – Shalabasana for the Back. Ann Pizer<\/figcaption><\/figure>

              Queste pose aumenteranno la forza della schiena e la mobilit\u00e0 spinale. Non devi essere in grado di fare un backbend completo per rafforzare e allungare la schiena. Ci sono anche molte opzioni pi\u00f9 delicate.<\/p>

              • Beginner<\/strong>:Cat-cow stretch,\u00a0supported bridge, cobra,\u00a0knees-chest-chin<\/li>
              • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose<\/li>
              • Advanced<\/strong>: Wheel,\u00a0little thunderbolt pose,\u00a0mermaid pose,\u00a0one legged king pigeon pose, scorpion pose, wild thing<\/li><\/ul>

                Sequenze<\/h3>

                Prova queste serie per colpire la tua schiena:<\/p>

                • Essential lower back\u00a0stretches<\/strong>: Pelvic tilts, cat-cow stretch,\u00a0child’s pose, to chair twist<\/li>
                • Yoga poses to prevent back pain<\/strong>: Cat-cow stretch, downward-facing dog, cobra pose, to child’s pose<\/li><\/ul>

                  Muscoli posteriori della coscia<\/h2>
                  \"A
                   Janu Sirsasana. Ann Pizer<\/figcaption><\/figure>

                  Praticare queste pose migliorer\u00e0 la flessibilit\u00e0 del tendine del ginocchio. I muscoli posteriori della coscia stretti sono un problema comune per molte persone e queste mosse possono aiutare.<\/p>

                  • Beginner<\/strong>:Reclined big toe pose, standing forward bend, standing wide-legged forward bend, downward facing dog, seated head to knee pose, seated forward bend, wide-legged forward fold, pyramid pose, triangle pose<\/li>
                  • Intermediate<\/strong>: Half moon pose, full side plank, revolved triangle,\u00a0heron pose,\u00a0bird of paradise,\u00a0monkey pose,\u00a0sleeping Vishnu, standing big toe pose<\/li>
                  • Advanced<\/strong>: Standing splits, side lunge, revolved ardha\u00a0chandrasana<\/li><\/ul>

                    Sequenza<\/h3>

                    Questa serie di pose prende di mira i muscoli posteriori della coscia:<\/p>

                    • Flexibility sequence<\/strong>: Reclined big toe pose, standing forward bend, triangle pose, seated wide-legged stance,\u00a0eye of the needle,\u00a0cobbler’s pose, pigeon, eagle, bridge pose, to cow face pose<\/li><\/ul>

                      Fianchi<\/h2>
                      \"A
                       Eagle Pose – Garudasana. \u00a9 Ann Pizer<\/figcaption><\/figure>

                      Un nuovo modo di pensare agli allungamenti dell’anca comprende non solo gli aprifianchi, ma le pose per rafforzare e allungare l’intera regione pelvica.\u00a0Le posizioni yoga per i fianchi includono:<\/p>

                      • Beginner<\/strong>: Child’s pose, cobbler’s pose, eye of the needle pose,\u00a0garland pose,\u00a0happy baby pose,\u00a0reclined goddess pose, seated wide-legged straddle, standing straddle forward bend, warrior II<\/li>
                      • Intermediate<\/strong>: Cow face pose, eagle pose, goddess pose, half moon pose, knee to ankle pose, pigeon pose<\/li>
                      • Advanced<\/strong>:\u00a0Lotus pose,\u00a0lizard pose, one-legged king pigeon pose, side lunge<\/li><\/ul>

                        Sequenza<\/h3>

                        Prova la seguente sequenza per lavorare i fianchi:<\/p>

                        • Seated hip stretch sequence: Cobbler’s pose, knee to ankle pose, cow face pose, head to knee pose, seated wide-legged straddle<\/li><\/ul>

                          Petto e spalle<\/h2>
                          \"A
                           Bow Pose – Dhanurasana for Heart Opening.Barry Stone<\/figcaption><\/figure>

                          Pose per aprire il petto e il cuore ti centrano. Poich\u00e9 l’approccio dello yoga \u00e8 olistico, c’\u00e8 una certa sovrapposizione tra backbend e allungamenti delle spalle. Gli allungamenti della spalla rilasciano la tensione, che aiuta a prevenire il dolore alla schiena e al collo. Poich\u00e9 le spalle possono essere vulnerabili alle lesioni, soprattutto con l’et\u00e0, non esagerare.<\/p>

                          Questi esercizi per il torace possono essere particolarmente utili se ti siedi a una scrivania per lunghe ore.<\/p>

                          Lo yoga offre molte pose di apertura del torace e del cuore,tra cui le seguenti.<\/p>

                          • Beginner<\/strong>:Supine spinal twist, cat-cow stretch, warrior II, cobra pose, triangle pose, extended side angle pose, sphinx pose, cow face pose, restorative heart opener<\/li>
                          • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose, half moon pose<\/li>
                          • Advanced<\/strong>:\u00a0Wild thing<\/li><\/ul>

                            Sequenze<\/h3>

                            Prova la seguente serie per colpire il petto e le spalle:<\/p>

                            • Yoga poses for nursing moms<\/strong>\u00a0(and others who have hunched posture): Cat-cow stretch, sphinx pose, restorative heart opener, bridge pose, half boat pose, forward bend with interlaced fingers, extended triangle pose, to downward facing dog<\/li>
                            • Yoga poses to improve your posture<\/strong>: Mountain pose, standing forward bend with interlaced fingers, cat-cow stretch, bridge pose, eagle pose, ending with plank pose<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

                              One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or 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