{"id":435734,"date":"2023-05-07T19:40:55","date_gmt":"2023-05-07T14:10:55","guid":{"rendered":"https:\/\/www.arhantayoga.org\/dk\/?page_id=435734"},"modified":"2023-05-26T12:26:17","modified_gmt":"2023-05-26T06:56:17","slug":"paschimottanasana","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/dk\/paschimottanasana\/","title":{"rendered":"Paschimottanasana"},"content":{"rendered":"<h1>Siddende fremadb\u00f8jning \u2013 Paschimottanasana<\/h1>\n<p style=\"\">Regelm\u00e6ssig praksis med siddende fremadb\u00f8jning eller siddende fremadfoldning holder rygs\u00f8jlen elastisk, leddene bev\u00e6gelige, organerne sunde og nervesystemet styrket.<\/p>\n<p><span style=\"\"><img decoding=\"async\" loading=\"lazy\" alt=\"Siddende Forward Bend \u2013 Paschimottanasana\" data-id=\"444007\" data-init-width=\"800\" data-init-height=\"457\" title=\"Siddende Forward Bend \u2013 Paschimottanasana\" src=\"https:\/\/www.arhantayoga.org\/dk\/wp-content\/uploads\/2023\/05\/Seated-Forward-Bend-\u2013-Paschimottanasana.jpg\" data-width=\"502\" data-height=\"287\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" width=\"502\" height=\"287\"><\/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;\">Fremad b\u00f8jning<\/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;\">Manipura\/Solar Plexus Field<\/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>Pa\u015bcima<\/em> betyder den bagerste del, <em>utt\u0101na<\/em> betyder lige eller forl\u00e6nget.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 dir=\"ltr\">Fordele ved siddende fremadb\u00f8jning<\/h4>\n<ul>\n<li dir=\"ltr\">Regelm\u00e6ssig praksis st\u00f8t og behageligt inden for et afbalanceret yoga asana-program:&nbsp;<\/li>\n<li dir=\"ltr\">Stimulerer Solar Plexus Chakra og stimulerer og afbalancerer derfor funktionerne i maven, galdebl\u00e6ren, leveren, milten og bugspytkirtlen<\/li>\n<li dir=\"ltr\">&nbsp;Forbedrer ford\u00f8jelsen og eliminering af toksiner; <\/li>\n<li dir=\"ltr\">\u00f8ger peristaltikken og bek\u00e6mper forstoppelse gennem klem-og-frig\u00f8r-effekten<\/li>\n<li dir=\"ltr\">&nbsp;Regulerer blodsukkerniveauet ved at regulere bugspytkirtlens funktion<\/li>\n<li dir=\"ltr\">Hj\u00e6lper med at afbalancere menstruationscyklussen og forbedre blodcirkulationen til b\u00e6kkenregionen og hj\u00e6lper derfor med at lindre symptomer for\u00e5rsaget af overgangsalderen og menstruation<\/li>\n<li dir=\"ltr\">&nbsp;\u00d8ger let blodtrykket mod dit hoved og har en beroligende effekt p\u00e5 hjernen og sindet og hj\u00e6lper med at lindre stress og angst<\/li>\n<li dir=\"ltr\">&nbsp;Str\u00e6kker hele rygs\u00f8jlen, is\u00e6r l\u00e6nde- og thoraxrygs\u00f8jlen, og forbedrer derfor blodcirkulationen i ryggen og toner spinalnerverne<\/li>\n<li dir=\"ltr\">Forbedrer fleksibiliteten i l\u00e6nden, hofterne og bagl\u00e5ret.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Instruktioner for siddende fremadb\u00f8jning<\/h4>\n<p dir=\"ltr\"><strong>S\u00e5dan kommer du ind i stillingen<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Sid med benene samlet eller i hoftebreddes afstand, og lige foran dig.<\/li>\n<li dir=\"ltr\">S\u00f8rg for, at du sidder h\u00f8jt oppe p\u00e5 dine siddende knogler.<\/li>\n<li dir=\"ltr\">Tr\u00e6k vejret ind og n\u00e5 med begge arme mod loftet, armene parallelt med dine \u00f8rer.<\/li>\n<li dir=\"ltr\">Mens du puster ud, skal du forts\u00e6tte med at r\u00e6kke fremad og b\u00f8je dig fremad, mens du r\u00e6kker ud med h\u00e6nderne mod t\u00e6erne.<\/li>\n<li dir=\"ltr\">Bring n\u00e6sen til dine kn\u00e6. Hvis du ikke er i stand til at n\u00e5 dine t\u00e6er, s\u00e5 hold dine ankler, skinneben eller endda dine kn\u00e6.&nbsp;<\/li>\n<li dir=\"ltr\">Hvil albuerne p\u00e5 gulvet.<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Kommer ud af stillingen<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Tr\u00e6k vejret ind og rul langsomt op, hvirvel for hvirvel, skuldre og hoved kommer sidst op.<\/li>\n<\/ol>\n<h4 dir=\"ltr\">Justeringssignaler for siddende fremadb\u00f8jning<\/h4>\n<ul>\n<li dir=\"ltr\">S\u00f8rg for, at du sidder h\u00f8jt oppe p\u00e5 dine siddende knogler; undg\u00e5 at rulle tilbage mod halebenet.<\/li>\n<li dir=\"ltr\">H\u00e6nder holder l\u00e6gge, ankler eller h\u00e6le &#8211; hvor end de n\u00e5r komfortabelt.<\/li>\n<li dir=\"ltr\">&nbsp;Hold dine arme og skuldre afslappede og brug dit \u00e5ndedr\u00e6t til at bev\u00e6ge dig dybere i stillingen.<\/li>\n<li dir=\"ltr\">&nbsp;Brug ikke dine arme til at tr\u00e6kke dig selv nedad.<\/li>\n<li dir=\"ltr\">Dine albuer hviler p\u00e5 gulvet eller slapper af mod gulvet.<\/li>\n<li dir=\"ltr\">Din ryg er afrundet.<\/li>\n<li dir=\"ltr\">Dit hoved og nakke er afslappet. R\u00e6k panden mod dine kn\u00e6 eller skinneben, og hvil den om muligt mod dine ben. (Hvis det er n\u00f8dvendigt, kan du bruge en rekvisit til at hvile hovedet p\u00e5 i l\u00e6ngere tid.)<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Varighed af hold<\/h4>\n<ul>\n<li dir=\"ltr\">Begyndere: 1-2 minutter<\/li>\n<li dir=\"ltr\">Mellem: 2-4 minutter<\/li>\n<li dir=\"ltr\">Avanceret: 4-10 minutter<\/li>\n<\/ul>\n<h4 dir=\"ltr\">\u00c6ndringer<\/h4>\n<ul>\n<li dir=\"ltr\">Hvis du lider af en diskusprolaps eller komprimeret diskus i nedre eller midterste ryg, eller andre rygproblemer (f.eks. iskias, ustabilitet i SI-led), skal du v\u00e6re forsigtig med denne stilling.<\/li>\n<li dir=\"ltr\">&nbsp;Hvis du f\u00e5r lov til at lave fremadg\u00e5ende b\u00f8jninger af din l\u00e6ge, s\u00e5 arbejd p\u00e5 at skabe bev\u00e6gelsen fra dit b\u00e6kken og hold din rygs\u00f8jle s\u00e5 lige som muligt (s\u00e5 lad v\u00e6re med at runde n\u00e6sen til dit kn\u00e6).<\/li>\n<li dir=\"ltr\">Er l\u00e6nden stram, kan du \u00e5bne dine ben i hoftebreddes afstand.<\/li>\n<li dir=\"ltr\">Ved stramme bagl\u00e5r kan du b\u00f8je dine kn\u00e6 og st\u00f8tte dem med en blok eller et foldet t\u00e6ppe.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Forsigtighedsregler og kontraindikationer<\/h4>\n<ul>\n<li dir=\"ltr\">Maveproblemer (f.eks. diarr\u00e9, maves\u00e5r, menstruationssmerter, nylig operation)<\/li>\n<li dir=\"ltr\">Nedre ryg- og rygproblemer (f.eks. kroniske smerter, diskusprolaps, iskias, ustabilitet i SI-led)<\/li>\n<li dir=\"ltr\">&nbsp;Hypertension: Hold dit hoved h\u00e6vet over hjerteniveau<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Relevante stillinger<\/h4>\n<p dir=\"ltr\">Hvil i ligstilling og forts\u00e6t derefter til&nbsp;<a href=\"https:\/\/www.arhantayoga.org\/dk\/purvottanasana\/\" target=\"_blank\" style=\"outline: none;\" rel=\"noopener\">Skr\u00e5plan \u2013 Purvottanasana.<\/a><\/p>\n<p dir=\"ltr\">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\/\" target=\"_blank\" style=\"outline: none;\" rel=\"noopener\">Arhanta Yoga Asana Guide!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Siddende fremadb\u00f8jning \u2013 Paschimottanasana Regelm\u00e6ssig praksis med siddende fremadb\u00f8jning eller siddende fremadfoldning holder rygs\u00f8jlen elastisk, leddene bev\u00e6gelige, organerne sunde og nervesystemet styrket. Kategori&nbsp; Fremad b\u00f8jning Chakra &nbsp; Manipura\/Solar Plexus Field Betyder Pa\u015bcima betyder den bagerste del, utt\u0101na betyder lige eller forl\u00e6nget. Fordele ved siddende fremadb\u00f8jning Regelm\u00e6ssig praksis st\u00f8t og behageligt inden for et afbalanceret yoga [&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-435734","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>Paschimottanasana<\/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\/paschimottanasana\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Paschimottanasana\" \/>\n<meta property=\"og:description\" content=\"Siddende fremadb\u00f8jning \u2013 Paschimottanasana Regelm\u00e6ssig praksis med siddende fremadb\u00f8jning eller siddende fremadfoldning holder rygs\u00f8jlen elastisk, leddene bev\u00e6gelige, organerne sunde og nervesystemet styrket. Kategori&nbsp; Fremad b\u00f8jning Chakra &nbsp; Manipura\/Solar Plexus Field Betyder Pa\u015bcima betyder den bagerste del, utt\u0101na betyder lige eller forl\u00e6nget. 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