{"id":8627,"date":"2017-08-20T14:13:00","date_gmt":"2017-08-20T11:13:00","guid":{"rendered":"https:\/\/programmingpool.com\/workshop-yoga-at-the-office\/"},"modified":"2026-04-07T12:06:43","modified_gmt":"2026-04-07T09:06:43","slug":"workshop-yoga-at-the-office","status":"publish","type":"post","link":"https:\/\/programmingpool.com\/ro\/workshop-yoga-at-the-office\/","title":{"rendered":"Workshop \u2013 yoga la birou"},"content":{"rendered":"\t\t
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Munca la calculator, cel pu\u021bin 8 ore pe zi, poate afecta s\u0103n\u0103tatea. Dac\u0103 sim\u021bi deja dureri de g\u00e2t, umeri, picioare sau ochi, e bine de \u0219tiut c\u0103 exist\u0103 tehnici de yoga care pot ajuta la eliminarea unor efecte negative pe care acest tip de munc\u0103 le are asupra s\u0103n\u0103t\u0103\u021bii. Exerci\u021biile de yoga pe care le recomand vizeaz\u0103 zonele tensionate, dar ajut\u0103 \u0219i la calmarea min\u021bii. Chiar \u0219i o scurt\u0103 sesiune de tehnici practice de yoga este foarte benefic\u0103. <\/p>

1. Rota\u021bii ale capului<\/h2>

Po\u021bi practica aceast\u0103 tehnic\u0103 de yoga a\u0219ezat sau \u00een picioare, cu corpul drept \u0219i ochii \u00eenchi\u0219i (ajut\u0103 la introspec\u021bie \u0219i relaxare). \u00centoarce \u00eencet capul de la st\u00e2nga la dreapta (\u00een sensul acelor de ceasornic), concentr\u00e2ndu-te asupra g\u00e2tului. Repet\u0103 mi\u0219carea \u00een sens invers acela\u0219i num\u0103r de ori. La final, vei sim\u021bi o vibra\u021bie pl\u0103cut\u0103, o u\u0219oar\u0103 c\u0103ldur\u0103 \u00een zon\u0103, activarea mental\u0103 \u0219i claritate. <\/p>

2. Mi\u0219c\u0103ri rapide ale capului<\/h2>

A\u0219ezat sau \u00een picioare, cu corpul drept \u0219i ochii \u00eenchi\u0219i (ajut\u0103 la introspec\u021bie \u0219i relaxare), r\u0103suce\u0219te brusc capul spre st\u00e2nga \u00een jurul axei verticale de dou\u0103 ori, apoi spre dreapta tot de dou\u0103 ori, st\u00e2nga-\u00eenapoi de dou\u0103 ori \u0219i dreapta-\u00eenapoi de dou\u0103 ori. La final, rote\u0219te capul \u00eenapoi de dou\u0103 ori pe axa orizontal\u0103. \u00centregul ciclu se repet\u0103 de cel pu\u021bin cinci ori, mi\u0219c\u0103rile fiind rapide \u0219i energice. La final, vei sim\u021bi o u\u0219oar\u0103 vibra\u021bie \u00een g\u00e2t, o excelent\u0103 activare a energiilor subtile din cap, stimularea poten\u021bialului mental latent, claritate \u0219i deta\u0219are. Este esen\u021bial s\u0103 te concentrezi pe corectitudinea posturii \u00een timpul acestor exerci\u021bii de yoga. <\/p>

3. Leg\u0103narea capului<\/h2>

A\u0219ezat sau \u00een picioare, cu corpul drept \u0219i ochii \u00eenchi\u0219i, leag\u0103n\u0103 capul st\u00e2nga-dreapta \u00een jurul axei orizontale. \u00cencearc\u0103 s\u0103 cre\u0219ti treptat viteza. Repet\u0103 ciclul de cel pu\u021bin zece ori. La final, vei sim\u021bi fluxul liber al energiilor subtile \u00een g\u00e2t, aten\u021bie dinamic\u0103 \u0219i claritate, iar odihna va aduce unirea min\u021bii \u0219i starea de armonie. <\/p>

4. R\u0103sucirea spatelui<\/h2>

C\u00e2nd stai jos, discurile vertebrale suport\u0103 de trei ori mai mult\u0103 greutate dec\u00e2t \u00een picioare, ceea ce poate provoca probleme \u0219i dureri. Ce s\u0103 faci? R\u0103suce\u0219te coloana. \u00centoarce-te spre st\u00e2nga \u0219i a\u0219az\u0103 m\u00e2na st\u00e2ng\u0103 \u00een spatele scaunului pentru a intensifica r\u0103sucirea. Men\u021bine pozi\u021bia 5\u20138 respira\u021bii, apoi revino \u0219i repet\u0103 mi\u0219carea spre dreapta. <\/p>

5. Exerci\u021bii pentru umeri<\/h2>

A\u0219ezat pe un scaun, ridic\u0103 pieptul \u0219i partea superioar\u0103 a spatelui. Ridic\u0103 bra\u021bul drept \u0219i \u00eendoaie cotul. Cu m\u00e2na st\u00e2ng\u0103 pe spate, \u00eencearc\u0103 s\u0103 prinzi m\u00e2na dreapt\u0103. Men\u021bine pozi\u021bia 2\u20133 minute, apoi repet\u0103 mi\u0219carea invers\u00e2nd bra\u021bele. Exerci\u021biul mobilizeaz\u0103 umerii \u0219i coatele, aliniaz\u0103 coloana \u0219i aduce armonie interioar\u0103, \u00eent\u0103rind totodat\u0103 mu\u0219chii pieptului. <\/p>

6. Exerci\u021bii pentru picioare<\/h2>

Dac\u0103 ai un job sedentar, care te \u021bine pe scaun mai multe ore pe zi, vei resim\u021bi cur\u00e2nd disconfort la nivelul lombar, \u0219olduri \u0219i fese. Din fericire, cu efort minim, po\u021bi reduce efectele negative ale \u0219ederii prelungite. Iat\u0103 dou\u0103 exerci\u021bii practice de yoga.
Pune piciorul st\u00e2ng pe genunchiul drept, l\u0103s\u00e2nd piciorul drept liber. Men\u021bine spatele drept \u0219i apleac\u0103-te \u00eenainte pentru o \u00eentindere mai profund\u0103. Dup\u0103 cinci respira\u021bii, schimb\u0103 piciorul.
F\u0103r\u0103 \u00eenc\u0103l\u021b\u0103minte, pune piciorul st\u00e2ng pe birou. \u00centinde bra\u021bele \u0219i trunchiul spre cer, apoi apleac\u0103-te u\u0219or \u00eenainte expir\u00e2nd; relaxeaz\u0103 mu\u0219chii spatelui \u0219i picioarele din spate, apropiindu-te c\u00e2t mai mult de genunchi. \u00cendoirea se face mai \u00eent\u00e2i \u00een \u0219old, cu spatele c\u00e2t mai drept. M\u00e2inile trebuie s\u0103 ating\u0103 piciorul st\u00e2ng sau cel pu\u021bin glezna. Dup\u0103 cinci respira\u021bii, schimb\u0103 piciorul.
Ambele exerci\u021bii energizeaz\u0103 picioarele, cresc vitalitatea \u0219i relaxeaz\u0103 zona lombar\u0103, regener\u00e2nd corpul \u0219i reduc\u00e2nd rapid oboseala. <\/p>

7. \u00centinderea coloanei vertebrale<\/h2>

Desparte picioarele la o distan\u021b\u0103 de aproximativ dou\u0103 ori l\u0103\u021bimea umerilor, cu t\u0103lpile u\u0219or oblice. Coboar\u0103-te c\u00e2t po\u021bi, expir\u00e2nd pe gur\u0103. Inspir\u0103 pe nas, apoi ridic\u0103 trunchiul profund \u0219i complet. Pune imediat palmele pe coapse, respect\u00e2nd unghiul dintre ele. <\/p>

Coatele trebuie s\u0103 fie \u00eentinse. Po\u021bi face mici r\u0103suciri care ajut\u0103 la cre\u0219terea distan\u021bei dintre coaste \u0219i coloan\u0103, stimul\u00e2nd zona. Exerci\u021biul relaxeaz\u0103 \u0219i energizeaz\u0103 corpul, inclusiv nervul sciatic, \u0219i confer\u0103 flexibilitate. <\/p>

8. Exerci\u021bii pentru spate<\/h2>

Mu\u0219chii spatelui \u0219i ai pieptului se tensioneaz\u0103 dup\u0103 o zi petrecut\u0103 aplecat peste tastatur\u0103. Pentru a corecta postura \u0219i a relaxa mu\u0219chii spatelui, stai drept, cu picioarele dep\u0103rtate la nivelul umerilor. Ridic\u0103 bra\u021bele deasupra capului, paralele, \u0219i apleac\u0103-te u\u0219or pe spate, \u00eemping\u00e2nd \u00eenainte \u0219oldurile. Urm\u0103re\u0219te v\u00e2rful m\u00e2inilor sau men\u021bine ochii \u00eenchi\u0219i, relax\u00e2nd corpul. Aceast\u0103 pozi\u021bie elibereaz\u0103 tensiunea din spate \u0219i zona lombar\u0103 \u0219i are efect terapeutic asupra oboselii \u0219i anxiet\u0103\u021bii. <\/p>

9 Aromaterapia<\/h2>

Cel mai bun remediu pentru anxietate, stres \u0219i oboseal\u0103 mental\u0103 este uleiul volatil de l\u0103m\u00e2ie. Are multiple propriet\u0103\u021bi terapeutice: tonic pentru sistemul nervos, reduce stresul, ajut\u0103 \u00een depresie, protejeaz\u0103 \u00eempotriva infec\u021biilor, stimuleaz\u0103 imunitatea, \u00eembun\u0103t\u0103\u021be\u0219te concentrarea \u0219i are efecte de revitalizare. Poate fi aplicat pe piele sub nas de dou\u0103 ori pe zi sau c\u00e2teva pic\u0103turi pot fi puse \u00een palm\u0103 pentru inhalare. Nu este recomandat femeilor \u00eens\u0103rcinate sau care al\u0103pteaz\u0103. Evit\u0103 expunerea la soare dup\u0103 aplicarea pe piele, datorit\u0103 efectului fotosensibilizant. <\/p><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Exerci\u021biile de yoga pentru birou reduc tensiunea, cresc flexibilitatea, scad stresul \u0219i refac energia zilnic\u0103. <\/p>\n","protected":false},"author":1,"featured_media":8628,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[238,239,136],"tags":[307,324,325,326],"class_list":["post-8627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-companie","category-echipa","category-perspective","tag-office","tag-relaxation","tag-techniques","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/posts\/8627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/comments?post=8627"}],"version-history":[{"count":0,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/posts\/8627\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/media\/8628"}],"wp:attachment":[{"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/media?parent=8627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/categories?post=8627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/programmingpool.com\/ro\/wp-json\/wp\/v2\/tags?post=8627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}