{"id":2761,"date":"2020-04-20T12:14:45","date_gmt":"2020-04-20T12:14:45","guid":{"rendered":"https:\/\/www.arhantayoga.org\/dk\/?p=2761"},"modified":"2020-04-20T12:14:45","modified_gmt":"2020-04-20T12:14:45","slug":"laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin","status":"publish","type":"post","link":"https:\/\/www.arhantayoga.org\/dk\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\/","title":{"rendered":"L\u00e6r hvordan man kommer ind i otte vinkelpositioner i 8 enkle trin"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-13554\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/Learn-How-to-Get-Into-Eight-Angle-Pose-in-8-Simple-Steps.png\" alt=\"\" width=\"600\" height=\"503\" \/><\/p>\n<p><span>Eight Angle Pose eller Ashtavakrasana er en armbalancerende positur, der kr\u00e6ver en vis m\u00e6ngde fleksibilitet i hamstrings, hofter og ryg. Denne armbalanceposition kr\u00e6ver ogs\u00e5 kerne- og armstyrke.<\/span><\/p>\n<p><span>Husk p\u00e5 samme tid, at dette er en ret stabil yogastilling &#8211; det ser meget mere avanceret ud end det faktisk er. Hvis du kan holde Low Plank (Chaturanga Dandasana) i 30 sekunder, har du sandsynligvis nok armstyrke til at \u00f8ve denne position.<\/span><\/p>\n<p><span>F\u00f8r du pr\u00f8ver dette, er det vigtigt at varme din krop op! Klassiske <\/span><span>solhilsninger<\/span><span> (Surya Namaskars) er en perfekt opvarmnings\u00f8velse. De aktiverer de st\u00f8rste muskler i din krop s\u00e5vel som musklerne omkring rygs\u00f8jlen og hofterne. Husk altid, at det er vigtigt at opvarme ordentligt, f\u00f8r du springer lige ind. Dette vil holde din praksis &#8211; og din krop &#8211; sikker.<\/span><\/p>\n<h2><span>\u00d8v disse 4 yogaposer for at forberede dig p\u00e5 otte vinkelpositioner<\/span><\/h2>\n<p><span>N\u00e5r du har afsluttet et par solhilsener, kan du forberede dig p\u00e5 otte vinkelposeringer ved f\u00f8rst at \u00f8ve indstillingerne nedenfor:<\/span><\/p>\n<h3><span>1. Sideplanke (Vashishtasana)<\/span><\/h3>\n<p><span>Sideplanke er en forholdsvis enkel position, der vil udfordre din mentale og fysiske udholdenhed. Det skaber styrke i din kerne, overkrop og arme &#8211; og kr\u00e6ver dyb koncentration. Det vil hj\u00e6lpe dig med at \u00f8ve fordelingen af \u200b\u200bdin v\u00e6gt, n\u00e5r du er i balance, og forberede dig til Eight Angle Pose.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-13558\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/side-plank-1.jpg\" alt=\"\" width=\"587\" height=\"393\" \/><\/p>\n<h4><span>S\u00e5dan praktiseres sideplanke<\/span><\/h4>\n<ul>\n<li><span>Start i en h\u00f8j plankeposition med dine h\u00e5ndled under skuldrene og f\u00f8dderne sammen<\/span><\/li>\n<li><span>Stabel din venstre fod p\u00e5 toppen af \u200b\u200bh\u00f8jre. Underst\u00f8tt v\u00e6gten af \u200b\u200bdin krop p\u00e5 din h\u00f8jre h\u00e5nd og knivkanten p\u00e5 din h\u00f8jre fod. For at \u00e6ndre, forskudt din venstre fod foran h\u00f8jre for ekstra support<\/span><\/li>\n<li><span>L\u00f8ft din venstre arm af jorden, og drej din krop, s\u00e5 din venstre skulder stabler oven p\u00e5 din h\u00f8jre<\/span><\/li>\n<li><span>Forl\u00e6ng venstre arm mod loftet, n\u00e5r du griber ind i din kerne og tr\u00e6kker navlen til din rygs\u00f8jle. Jo mere engageret du kan bevare hele din krop, desto lettere er det at holde denne position<\/span><\/li>\n<li><span>Find din balance og f\u00e5 dit blik til himlen &#8211; og glem ikke at tr\u00e6kke vejret!<\/span><\/li>\n<li><span>Hold i 20 sekunder, slip derefter poseringen, og gentag p\u00e5 den anden side<\/span><\/li>\n<\/ul>\n<h3><span>2. Turtle Pose (Kurmasana)<\/span><\/h3>\n<p><span>Turtle Pose er en dyb fremoverb\u00f8jning, der bygger fleksibilitet i korsryggen, hofterne og benene. Denne forberedende stilling kultiverer ogs\u00e5 den skulderstygtighed, der er n\u00f8dvendig for Eight Angle Pose.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-13563\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/turtle-pose-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h4><span>S\u00e5dan praktiseres Turtle Pose<\/span><\/h4>\n<ul>\n<li><span>S\u00e6t dig p\u00e5 din m\u00e5tte med f\u00f8dderne lidt bredere end afstanden p\u00e5 hoftebredden<\/span><\/li>\n<li><span>B\u00f8j kn\u00e6ene, og placer fods\u00e5lerne p\u00e5 gulvet<\/span><\/li>\n<li><span>Vip b\u00e6kkenet og fold frem fra hofterne<\/span><\/li>\n<li><span>Skub armene tilbage og under l\u00e5rene (\u00e9n ad gangen), med h\u00e5ndfladerne vendt nedad<\/span><\/li>\n<li><span>Skub forsigtigt ud gennem dine h\u00e6le for at rette dine ben op p\u00e5 gulvet<\/span><\/li>\n<li><span>N\u00e5 med din hage mod m\u00e5tten<\/span><\/li>\n<li><span>For at komme ud af posituren skal du b\u00f8je dine ben og l\u00f8sne dine arme forsigtigt<\/span><\/li>\n<\/ul>\n<h3><span>3. Easy Scale Pose (Sukha Tolasana)<\/span><\/h3>\n<p><span>Scale Pose er en fremragende forberedende stilling til armbalancer. Det bygger balance og kernestyrke og dyrker ogs\u00e5 kropsbevidsthed. I denne stilling skal du aktivere din kerne og skabe et st\u00e6rkt fundament med dine h\u00e6nder for at l\u00f8fte jorden. <\/span><br \/>\n<em><span>Vigtigt tip: Hold dine h\u00e6nder aktive og godt presset til jorden i denne position.\u00a0<\/span><\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13557 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/easy-scale-pose-1.jpg\" alt=\"\" width=\"600\" height=\"427\" \/><\/p>\n<h4><span>S\u00e5dan praktiseres let skaleringsposition<\/span><\/h4>\n<ul>\n<li><span>S\u00e6t krydsbenet og plant dine h\u00e5ndflader ved siden af \u200b\u200bdine hofter<\/span><\/li>\n<li><span>Rod gennem h\u00e6len p\u00e5 hver h\u00e5ndflade og pres aktivt hver fingerspids ind i m\u00e5tten<\/span><\/li>\n<li><span>N\u00e5r du ud\u00e5nder, kontraheres mavemusklerne og tryk ind i dine h\u00e6nder for at l\u00f8fte hele din krop fra m\u00e5tten<\/span><\/li>\n<li><span>Se lige frem og hold i 10 sekunder. Tr\u00e6k vejret j\u00e6vnt og hold skuldrene afslappede v\u00e6k fra \u00f8rerne<\/span><\/li>\n<li><span>S\u00e6nk din krop ned p\u00e5 gulvet ved en ud\u00e5nding<\/span><\/li>\n<\/ul>\n<h3><span>4. Babyvugge (Hindolasana)<\/span><\/h3>\n<p><span>Baby Cradle Pose er en dyb ekstern hofte\u00e5bner og opbygger fleksibilitet i korsryggen &#8211; hvilket g\u00f8r det til en fantastisk pr\u00e6parat til Eight Angle-posituren.<\/span><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13556 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/baby-cradle-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h4><span>S\u00e5dan praktiseres babyvugge<\/span><\/h4>\n<ul>\n<li><span>Sid krydsbenet med h\u00f8jre ben p\u00e5 toppen<\/span><\/li>\n<li><span>Bring dit h\u00f8jre ben mod dit bryst. Placer din h\u00f8jre fod i skruen p\u00e5 din venstre albue, og dit h\u00f8jre kn\u00e6 i skruen p\u00e5 din h\u00f8jre albue<\/span><\/li>\n<li><span>Hold din h\u00f8jre skinneben parallelt med jorden, og bring den s\u00e5 t\u00e6t p\u00e5 dit bryst som muligt<\/span><\/li>\n<li><span>Tr\u00e6k navlen til rygs\u00f8jlen for at beskytte korsryggen og forhindre rygs\u00f8jlen i at afrundes<\/span><\/li>\n<li><span>Hold poseringen i 30 sekunder. Slip og gentag p\u00e5 den anden side<\/span><\/li>\n<\/ul>\n<h2><span>S\u00e5dan praktiseres otte vinkelpositioner i 4 trin<\/span><\/h2>\n<p><span>Efter at have \u00f8vet disse fire forberedende positioner er du klar til at pr\u00f8ve Eight Angle Pose eller Astavakrasana! F\u00f8lg de fire enkle trin nedenfor for at l\u00e6re, hvordan:<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13559 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/step-1-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h3><span>Trin 1<\/span><\/h3>\n<ul>\n<li><span>S\u00e6t dig ned med dine ben forl\u00e6nget foran dig<\/span><\/li>\n<li><span>B\u00f8j dit h\u00f8jre kn\u00e6 ind i brystet<\/span><\/li>\n<li><span>Bring din h\u00f8jre arm ind p\u00e5 dit b\u00f8jede h\u00f8jre ben<\/span><\/li>\n<li><span>Med din venstre h\u00e5nd skal du n\u00e5 til h\u00f8jre fod eller ankel. Begynd at k\u00e6be undersiden af \u200b\u200bdit h\u00f8jre kn\u00e6 bag din h\u00f8jre skulder<\/span><\/li>\n<li><span>Krok dit h\u00f8jre ben fast bag h\u00f8jre skulder. Hold h\u00f8jre fod indkoblet for at hj\u00e6lpe med at holde benet p\u00e5 plads<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13560 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/step-2-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h3><span>Trin 2<\/span><\/h3>\n<ul>\n<li>\n<ul>\n<li><span>Plant dine palmer ved siden af \u200b\u200bdine hofter. Spred fingrene bredt og hold brystet l\u00f8ftet<\/span><\/li>\n<li><span>Hold kramet til h\u00f8jre ben rundt om skulderen, og hold palmerne plantet p\u00e5 jorden<\/span><\/li>\n<li><span>Tag det venstre ben op og kryds let din venstre ankel over din h\u00f8jre<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><em><span>Vigtigt: H\u00e6nderne skal forblive parallelle med fingrene vendt fremad og spredt bredt. Skub h\u00e5ndflader, knoker og fingerspidser aktivt ind i m\u00e5tten for at skabe et st\u00e6rkt fundament og beskytte dit h\u00e5ndled.<\/span><\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13561 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/step-3-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h3><span>Trin 3<\/span><\/h3>\n<ul>\n<li><span>Tryk dit \u00f8verste (h\u00f8jre) ben mod jorden, mens du str\u00e6kker f\u00f8dderne fremad, s\u00e5 dine hofter begynder at l\u00f8fte fra gulvet<\/span><\/li>\n<li><span>Hold f\u00f8dderne b\u00f8jede og ankler ordentligt l\u00e5st, n\u00e5r du begynder at rette dine ben<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13562 size-full\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/Step-4-Astavakrasana-1.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h3><span>Trin 4<\/span><\/h3>\n<ul>\n<li><span>B\u00f8j albuerne til ca. 90 grader (som en Chaturanga push-up) og h\u00e6ng overkroppen fremad, hold dit bryst og hjerte l\u00f8ftet<\/span><\/li>\n<li><span>Kram din venstre albue ind mod taljen og indgreb armene, kernen og benene s\u00e5 meget som muligt for at holde alt l\u00f8ftet<\/span><\/li>\n<\/ul>\n<p><em><span>Vigtigt tip: Lad ikke dine skuldre rulle fremad, og hold blikket forsigtigt l\u00f8ftet uden at straffe din nakke.<\/span><\/em><\/p>\n<h2><span>Fordelene ved otte vinklen udg\u00f8r<\/span><\/h2>\n<p><span>Otte vinkelposition er lettere, end det ser ud, s\u00e5 v\u00e6r ikke bange for at pr\u00f8ve det! Denne kraftige position bygger et stabilt fundament og styrker dine h\u00e5ndled, arme og kerne.<\/span><\/p>\n<p><span>Otte vinkelposition bygger ogs\u00e5 selvtillid, koncentration og forbedrer ford\u00f8jelsen. Denne position giver en god mulighed for at udnytte &#8211; og v\u00e6rds\u00e6tte &#8211; din egen indre styrke. Det vil l\u00e6re dig, hvordan du overgiver dig, uanset hvor du er i din praksis. Husk at have en sans for humor (ansigtsplanter er almindelige med denne) og omfavne processen!<\/span><\/p>\n<p><em><span>L\u00e6s ogs\u00e5: <\/span><span>10 ting, du har brug for at vide om headstands<\/span><\/em><\/p>\n<p><em><span>Dette er et genindl\u00e6g fra Yogiapproved.com (du kan se det originale indl\u00e6g her: <\/span><a href=\"https:\/\/www.yogiapproved.com\/yoga\/learn-get-eight-angle-pose-8-simple-steps\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><span>https:\/\/www.yogiapproved.com\/yoga\/learn-get-eight-angle-pose-8-simple-steps\/<\/span><\/a><span> )<\/span><\/em><\/p>\n<h3><span>Om forfatteren<\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-7404 alignleft\" src=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2018\/10\/Ram-Online-Yin-Yoga-Teacher.jpg\" alt=\"Ram-Online-Yin-yoga-l\u00e6rer\" width=\"200\" height=\"200\" \/><span>Ram Jain (E-RYT 500) er grundl\u00e6ggeren af \u200b\u200bArhanta Yoga Ashrams og hovedl\u00e6rer for de forskellige yogal\u00e6reruddannelser, som Arhanta Yoga Ashram tilbyder i b\u00e5de Europa og <\/span><a href=\"https:\/\/www.arhantayoga.org\/dk\/yoga-ashram-indien\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span>Indien<\/span><\/a><span> .<\/span><\/p>\n<p><span>Han underviser i <\/span><a href=\"https:\/\/www.arhantayoga.org\/dk\/yoga-laerer-certificerings-kurser-i-indien-og-europa\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span>professionel yogal\u00e6reruddannelse<\/span><\/a><span> , Yin Yoga, filosofi, anatomi og fysiologi og avanceret asanas i Indien og Holland. Ram begyndte at undervise i 1998, og han har uddannet over 4000 yogal\u00e6rere over hele verden.<\/span><\/p>\n<p>[my_newsletter]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eight Angle Pose eller Ashtavakrasana er en armbalancerende positur, der kr\u00e6ver en vis m\u00e6ngde fleksibilitet i hamstrings, hofter og ryg. Denne armbalanceposition kr\u00e6ver ogs\u00e5 kerne- og armstyrke. Husk p\u00e5 samme tid, at dette er en ret stabil yogastilling &#8211; det ser meget mere avanceret ud end det faktisk er. Hvis du kan holde Low Plank [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2761","post","type-post","status-publish","format-standard","hentry","category-uncategorized","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>L\u00e6r hvordan man kommer ind i otte vinkelpositioner i 8 enkle trin - Arhanta Yoga<\/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\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u00e6r hvordan man kommer ind i otte vinkelpositioner i 8 enkle trin\" \/>\n<meta property=\"og:description\" content=\"Eight Angle Pose eller Ashtavakrasana er en armbalancerende positur, der kr\u00e6ver en vis m\u00e6ngde fleksibilitet i hamstrings, hofter og ryg. Denne armbalanceposition kr\u00e6ver ogs\u00e5 kerne- og armstyrke. Husk p\u00e5 samme tid, at dette er en ret stabil yogastilling &#8211; det ser meget mere avanceret ud end det faktisk er. Hvis du kan holde Low Plank [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arhantayoga.org\/dk\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\/\" \/>\n<meta property=\"og:site_name\" content=\"Arhanta Yoga\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-20T12:14:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.arhantayoga.org\/wp-content\/uploads\/2019\/10\/Learn-How-to-Get-Into-Eight-Angle-Pose-in-8-Simple-Steps.png\" \/>\n<meta name=\"author\" content=\"Dr. Ram Jain, PhD (Yoga)\" \/>\n<meta name=\"twitter:label1\" content=\"Skrevet af\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Ram Jain, PhD (Yoga)\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimeret l\u00e6setid\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/\"},\"author\":{\"name\":\"Dr. Ram Jain, PhD (Yoga)\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/#\\\/schema\\\/person\\\/df02aa6887ad864bacfa690043476866\"},\"headline\":\"L\u00e6r hvordan man kommer ind i otte vinkelpositioner i 8 enkle trin\",\"datePublished\":\"2020-04-20T12:14:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/\"},\"wordCount\":1307,\"image\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.arhantayoga.org\\\/wp-content\\\/uploads\\\/2019\\\/10\\\/Learn-How-to-Get-Into-Eight-Angle-Pose-in-8-Simple-Steps.png\",\"articleSection\":[\"Uncategorized\"],\"inLanguage\":\"da-DK\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/\",\"url\":\"https:\\\/\\\/www.arhantayoga.org\\\/dk\\\/laere-how-to-get-til-otte-vinkel-positur-i-8-simple-trin\\\/\",\"name\":\"L\u00e6r hvordan man kommer ind i otte vinkelpositioner i 8 enkle trin - 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