{"id":435723,"date":"2023-05-07T19:23:27","date_gmt":"2023-05-07T13:53:27","guid":{"rendered":"https:\/\/www.arhantayoga.org\/dk\/?page_id=435723"},"modified":"2023-05-26T12:25:32","modified_gmt":"2023-05-26T06:55:32","slug":"sukha-gomukhasan","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/dk\/sukha-gomukhasan\/","title":{"rendered":"Sukha Gomukhasan"},"content":{"rendered":"<h1 style=\"\"><strong>Nem ko ansigt &#8211; Sukha Gomukhasana<\/strong><\/h1>\n<p style=\"\">Koens ansigt forbedrer skuldrenes fleksibilitet og stimulerer en god kropsholdning. Denne yoga\u00f8velse er is\u00e6r gavnlig for folk, der tilbringer mange timer foran computeren og har udviklet kyfose (afrunding af den \u00f8vre del af ryggen).<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Easy Cow Face - Sukha Gomukhasana\" data-id=\"443980\" data-init-width=\"800\" data-init-height=\"562\" title=\"Easy Cow Face - Sukha Gomukhasana\" src=\"https:\/\/www.arhantayoga.org\/dk\/wp-content\/uploads\/2023\/05\/Easy-Cow-Face-Sukha-Gomukhasana.jpg\" data-width=\"541\" data-height=\"380\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\" width=\"541\" height=\"380\"><\/span><\/p>\n<table data-rows=\"3\" data-cols=\"2\" style=\"\">\n<thead><\/thead>\n<tbody>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Kategori<\/strong>&nbsp;<\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">Kiste-\u00e5bner<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Chakra &nbsp;<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">Anahata \/ Hjertechakra<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\"><strong>Betyder<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\"><em>Go<\/em> betyder ko og <em>mukha<\/em> betyder ansigt.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 dir=\"ltr\">Fordele ved Sukha Gomukhasana<\/h4>\n<p>Regelm\u00e6ssig praksis st\u00f8t og behageligt inden for et afbalanceret yoga asana-program: &nbsp;<\/p>\n<ul>\n<li dir=\"ltr\">Stimulerer hjertechakraet og stimulerer derfor hjertet, lungerne, thymus og lymfekirtlerne &#8211; og styrker derfor immunsystemet<\/li>\n<li dir=\"ltr\">&nbsp;Tilskynder abdominal og diaphragmatisk vejrtr\u00e6kning<\/li>\n<li dir=\"ltr\">Str\u00e6kker interkostale muskler og \u00f8ger derfor lungekapaciteten, hvilket resulterer i h\u00f8jere atletisk pr\u00e6station og bedre h\u00e5ndtering af \u00e5ndedr\u00e6tstilstande s\u00e5som astma<\/li>\n<li dir=\"ltr\">Hj\u00e6lper med at rette din rygs\u00f8jle og forbedre den generelle kropsholdning<\/li>\n<li dir=\"ltr\">&nbsp;Forbedrer tilstanden af kyfose (kronisk b\u00f8jet \u00f8vre ryg eller afrundede skuldre)<\/li>\n<li dir=\"ltr\">Fjerner sp\u00e6ndinger i dine skuldre samt i din \u00f8vre og midterste ryg.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Instruktioner til Sukha Gomukhasana<\/h4>\n<p dir=\"ltr\">S\u00e5dan kommer du ind i stillingen<\/p>\n<ol>\n<li dir=\"ltr\">Sid p\u00e5 dine kn\u00e6, med dine hofter hvilende p\u00e5 dine h\u00e6le.<\/li>\n<li dir=\"ltr\">Str\u00e6k din h\u00f8jre arm til siden, b\u00f8j albuen, og placer din h\u00e5nd mellem dine skulderblade med h\u00e5ndfladen vendt v\u00e6k.<\/li>\n<li dir=\"ltr\">L\u00f8ft din venstre arm over dit hoved og b\u00f8j din albue for at placere din venstre h\u00e5ndflade mellem dine skulderblade (h\u00e5ndfladen r\u00f8rer ryggen).<\/li>\n<li dir=\"ltr\">Hold h\u00e6nderne bag ryggen, mellem skulderbladene.<\/li>\n<\/ol>\n<p dir=\"ltr\">Kommer ud af stillingen<\/p>\n<ol>\n<li dir=\"ltr\">Slip forsigtigt dine h\u00e6nders greb, rul dine skuldre og forts\u00e6t til den anden side.<\/li>\n<\/ol>\n<h4 dir=\"ltr\">Justeringssignaler til Sukha Gomukhasana<\/h4>\n<ul>\n<li dir=\"ltr\">Bagsiden af din nakke skal holdes s\u00e5 lige som muligt.<\/li>\n<li dir=\"ltr\">Din l\u00e6nd b\u00f8r kun bue lidt (bevarer sin naturlige kurve).<\/li>\n<li dir=\"ltr\">Pr\u00f8v at holde albuen p\u00e5 din overarm bag hovedet.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Varighed af hold<\/h4>\n<ul>\n<li dir=\"ltr\">Begyndere: 30 sekunder-1 minut pr. side<\/li>\n<li dir=\"ltr\">Mellem: 1-2 minutter pr. side<\/li>\n<li dir=\"ltr\">Avanceret: 3-5 minutter pr. side<\/li>\n<\/ul>\n<h4 dir=\"ltr\">\u00c6ndringer<\/h4>\n<ul>\n<li dir=\"ltr\">Hvis begge h\u00e6nder er p\u00e5 din rygs\u00f8jle, men ikke r\u00f8rer, skal du holde fast i en strop eller et h\u00e5ndkl\u00e6de for at give modstand.<\/li>\n<li dir=\"ltr\">Hvis din underh\u00e5nd ikke n\u00e5r midten af din rygs\u00f8jle, skal du ikke fors\u00f8ge at sp\u00e6nde h\u00e5nden. Sp\u00e6nd i stedet forsigtigt din albue med den modsatte h\u00e5nd og arbejd p\u00e5 rotationen i skulderen.<\/li>\n<li dir=\"ltr\">Hvis det ikke er behageligt at sidde p\u00e5 dine h\u00e6le, s\u00e5 brug en blok eller pude under hofterne.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Forsigtighedsregler og kontraindikationer<\/h4>\n<ul>\n<li dir=\"ltr\">Skulder problemer<\/li>\n<li dir=\"ltr\">Kn\u00e6problemer: for at mindske belastningen p\u00e5 kn\u00e6ene, st\u00f8tte dine hofter p\u00e5 en pude eller holde dine ben strakt ud foran dig<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Relevante stillinger<\/h4>\n<p>Hvil i Corpse Pose og forts\u00e6t derefter til <a href=\"https:\/\/www.arhantayoga.org\/dk\/paschimottanasana\/\" style=\"outline: none;\" target=\"_blank\" rel=\"noopener\">Siddende fremadb\u00f8jning \u2013 Paschimottanasana.&nbsp;<\/a>For flere yoga asanas og \u00f8velser, s\u00f8rg for at bes\u00f8ge&nbsp;<a href=\"https:\/\/www.arhantayoga.org\/dk\/yoga-oevelser-yoga-asana-guide\/\" style=\"outline: none;\">Arhanta Yoga Asana Guide!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nem ko ansigt &#8211; Sukha Gomukhasana Koens ansigt forbedrer skuldrenes fleksibilitet og stimulerer en god kropsholdning. Denne yoga\u00f8velse er is\u00e6r gavnlig for folk, der tilbringer mange timer foran computeren og har udviklet kyfose (afrunding af den \u00f8vre del af ryggen). Kategori&nbsp; Kiste-\u00e5bner Chakra &nbsp; Anahata \/ Hjertechakra Betyder Go betyder ko og mukha betyder ansigt. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-435723","page","type-page","status-publish","hentry","post-wrapper","thrv_wrapper"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.7 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sukha Gomukhasan<\/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:\/\/www.arhantayoga.org\/dk\/sukha-gomukhasan\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sukha Gomukhasan\" \/>\n<meta property=\"og:description\" content=\"Nem ko ansigt &#8211; Sukha Gomukhasana Koens ansigt forbedrer skuldrenes fleksibilitet og stimulerer en god kropsholdning. Denne yoga\u00f8velse er is\u00e6r gavnlig for folk, der tilbringer mange timer foran computeren og har udviklet kyfose (afrunding af den \u00f8vre del af ryggen). Kategori&nbsp; Kiste-\u00e5bner Chakra &nbsp; Anahata \/ Hjertechakra Betyder Go betyder ko og mukha betyder ansigt. 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