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Tilta poza
Setu Bandha Sarvangasana — Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Kā to izdarīt
Lie on your back, knees bent, feet hip-width. Press into the feet and lift the hips, rolling the shoulders under and keeping the neck relaxed.
Ieguvumi
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Piesardzība
Take care with neck injuries — do not turn the head while lifted. Keep the lift moderate with back problems.
Kalorijas pēc laika
Aptuvenas aplēses apmēram 70 kg smagam pieaugušajam — smagāki ķermeņi un lielāka piepūle patērē vairāk.
| Laiks | Apm. kalorijas |
|---|---|
| 5 min | 14 kcal |
| 10 min | 28 kcal |
| 20 min | 56 kcal |
| 30 min | 84 kcal |
Saistītās pozas
Suns ar galvu lejup
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kalna poza
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Bērna poza
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Kobras poza
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Kamieļa poza
A deep chest and hip-flexor opener that strengthens the back and can feel energising.
Avots: Pozu norādes pārstāsta plaši mācītas jogas instrukcijas; kaloriju aplēses ir aptuvenas. · pārbaudīts 2026-09-04
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Kādi ir Tilta poza ieguvumi?
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Kam jābūt uzmanīgam ar Tilta poza?
Take care with neck injuries — do not turn the head while lifted. Keep the lift moderate with back problems.
Cik kaloriju sadedzina Tilta poza?
Aptuveni 2,8 kalorijas minūtē apmēram 70 kg smagam pieaugušajam, tātad ap 28 desmit minūšu noturēšanā vai atkārtojumā. Piepūle un ķermeņa svars to būtiski maina.
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