TempoLife › Jogas pozu bibliotēka › downward-dog
Suns ar galvu lejup
Adho Mukha Svanasana — Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kā to izdarīt
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.
Ieguvumi
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Piesardzība
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
Kalorijas pēc laika
Aptuvenas aplēses apmēram 70 kg smagam pieaugušajam — smagāki ķermeņi un lielāka piepūle patērē vairāk.
| Laiks | Apm. kalorijas |
|---|---|
| 5 min | 15 kcal |
| 10 min | 30 kcal |
| 20 min | 60 kcal |
| 30 min | 90 kcal |
Saistītās pozas
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.
Karotāja poza II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Karotāja poza I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Trijstūra poza
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Avots: Pozu norādes pārstāsta plaši mācītas jogas instrukcijas; kaloriju aplēses ir aptuvenas. · pārbaudīts 2026-09-04
Bieži uzdotie jautājumi
Kādi ir Suns ar galvu lejup ieguvumi?
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kam jābūt uzmanīgam ar Suns ar galvu lejup?
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
Cik kaloriju sadedzina Suns ar galvu lejup?
Aptuveni 3,0 kalorijas minūtē apmēram 70 kg smagam pieaugušajam, tātad ap 30 desmit minūšu noturēšanā vai atkārtojumā. Piepūle un ķermeņa svars to būtiski maina.
Sekojiet savai praksei
TempoLife ieraksta jogu kopā ar pārējām kustībām un miegu, tāpēc regularitāte parādās jūsu tendencēs.