TempoLife › Jogos pozų biblioteka › downward-dog
Šuo galva žemyn
Adho Mukha Svanasana — Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kaip tai atlikti
From hands and knees, tuck the toes and lift the hips up and back into an inverted V. Spread the fingers, press the floor away and let the heels reach toward the ground.
Nauda
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Atsargumas
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
Kalorijos pagal laiką
Apytikriai įverčiai maždaug 70 kg svorio suaugusiajam — sunkesni kūnai ir didesnės pastangos sunaudoja daugiau.
| Laikas | Apytiksl. kalorijos |
|---|---|
| 5 min | 15 kcal |
| 10 min | 30 kcal |
| 20 min | 60 kcal |
| 30 min | 90 kcal |
Susijusios pozos
Kalno poza
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Vaiko poza
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Kobros poza
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Kario poza II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Kario poza I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Trikampio poza
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Šaltinis: Pozų nurodymai perteikia plačiai mokomas jogos instrukcijas; kalorijų įverčiai yra apytikriai. · patikrinta 2026-09-04
Dažnai užduodami klausimai
Kokia Šuo galva žemyn nauda?
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kam reikia būti atsargiems su Šuo galva žemyn?
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
Kiek kalorijų sudegina Šuo galva žemyn?
Maždaug 3,0 kalorijos per minutę apie 70 kg sveriančiam suaugusiam, taigi apie 30 per dešimties minučių laikymą ar pakartojimą. Pastangos ir kūno svoris tai labai keičia.
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