{"id":538,"date":"2020-08-10T10:27:31","date_gmt":"2020-08-10T10:27:31","guid":{"rendered":"https:\/\/funtaziavilag.wordpress.com\/?p=538"},"modified":"2020-08-10T10:27:31","modified_gmt":"2020-08-10T10:27:31","slug":"ot-egyszeru-legzogyakorlat-gyerekeknek","status":"publish","type":"post","link":"https:\/\/funtazia.hu\/?p=538","title":{"rendered":"\u00d6t egyszer\u0171 l\u00e9gz\u0151gyakorlat gyerekeknek"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>A helyes l\u00e9gz\u00e9s megtanul\u00e1sa igencsak fontos a stressz old\u00e1s\u00e1hoz, a helyes besz\u00e9dhez, a t\u00fcd\u0151 eg\u00e9szs\u00e9g\u00e9hez, s\u0151t, m\u00e9g az iskol\u00e1ban, a padban \u00fcl\u00e9shez is elengedhetetlen. Fogadj\u00e1tok szeretettel ford\u00edt\u00e1somat, amely \u00f6t egyszer\u0171 l\u00e9gz\u0151gyakorlatot mutat be, melyet a gyerekekkel is kipr\u00f3b\u00e1lhattok.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Az emberek k\u00e9pesek kib\u00edrni ak\u00e1r n\u00e9h\u00e1ny napot is \u00e9lelem \u00e9s v\u00edz n\u00e9lk\u00fcl, de l\u00e9gz\u00e9s n\u00e9lk\u00fcl csup\u00e1n csak p\u00e1r percet. A l\u00e9gz\u00e9s teh\u00e1t elengedhetetlen az \u00e9lethez. Ezen k\u00edv\u00fcl a tudatos l\u00e9gz\u00e9s sikerrel haszn\u00e1lhat\u00f3 sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9ma kezel\u00e9s\u00e9re illetve megel\u0151z\u00e9s\u00e9re. Az ilyen l\u00e9gz\u00e9sek l\u00e9gz\u00e9ster\u00e1piak\u00e9nt is ismertek. Ezek a ter\u00e1pi\u00e1k a l\u00e9gz\u0151gyakorlatok hasznos\u00edt\u00e1sa \u00e1ltal jav\u00edtj\u00e1k az eg\u00e9szs\u00e9get. N\u00e9zz\u00fcnk k\u00f6r\u00fcl az olyan l\u00e9gz\u0151gyakorlatok k\u00f6zt, amit gyerekek is v\u00e9gezhetnek b\u00e1rhol, \u00e9s hasznukra v\u00e1lik.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>M\u00e9hecske l\u00e9gz\u00e9s (vagy Bhramari pr\u00e1naj\u00e1ma)<\/u><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A bhramari sz\u00f3 a szanszkritb\u00f3l sz\u00e1rmazik, azt jelenti, m\u00e9h, a pr\u00e1naj\u00e1ma pedig olyan l\u00e9gz\u00e9sgyakorlatok sorozata, mely seg\u00edts\u00e9g\u00e9vel szab\u00e1lyozhatjuk az \u00e9letenergi\u00e1nkat; t\u00f6k\u00e9letesen kontroll\u00e1lhatjuk a pr\u00e1na (az \u00e9letenergia) \u00e1raml\u00e1s\u00e1t az eg\u00e9sz test\u00fcnkben. A gyakorlatot az\u00e9rt nevezz\u00fck \u00edgy, mert a kil\u00e9gz\u00e9s k\u00f6zben kiadott hang hasonl\u00edt a m\u00e9hek z\u00fcmm\u00f6g\u00e9s\u00e9re. Ez a gyakorlat seg\u00edt lecsendes\u00edteni az elm\u00e9t, fejleszti a mem\u00f3ri\u00e1t \u00e9s a koncentr\u00e1ci\u00f3t. Pajzsmirigy probl\u00e9m\u00e1k eset\u00e9n is hasznos ez a gyakorlat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hogyan v\u00e9gezd?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dclj k\u00e9nyelmesen k\u00f6nny\u0171 \u00fcl\u00e9sbe (t\u00f6r\u00f6k\u00fcl\u00e9s), szukh\u00e1szan\u00e1ba, laz\u00edtsd el a v\u00e1llaidat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9legezz be az orrodon kereszt\u00fcl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Majd h\u00fcvelykujjaiddal fogd be a f\u00fcleidet, mutat\u00f3 ujjaidat tedd a csukott szemeidre<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most pedig lassan f\u00fajd ki a leveg\u0151t, egy m\u00e9ly \u2019mmmm\u2019 hang k\u00eds\u00e9ret\u00e9ben<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ism\u00e9teld 10-szer!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>Sziszeg\u0151 k\u00edgy\u00f3 l\u00e9gz\u00e9s (vagy Seetkari pranayama)<\/u><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ezt a gyakorlatot az\u00e9rt nevezik seetkarinak, mert sziszeg\u0151 hangot adunk ki a v\u00e9gz\u00e9se k\u00f6zben. Eg\u00e9szs\u00e9gesen tartja a fogakat \u00e9s az \u00ednyt, valamint el\u0151seg\u00edti a ment\u00e1lis relax\u00e1ci\u00f3t, \u00e9s nyugalmat. Nem aj\u00e1nlott azoknak v\u00e9gezni, akiknek prot\u00e9zis\u00fck van, vagy \u00e9rz\u00e9keny\/hi\u00e1nyz\u00f3 foguk. Ellenjavallat m\u00e9g: asztma, bronchitis, mandulagyullad\u00e1s, sz\u00edv betegs\u00e9g, fokozott ny\u00e1lkah\u00e1rtya m\u0171k\u00f6d\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hogyan v\u00e9gezd?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dclj k\u00e9nyelmesen, l\u00e1bak keresztezve (szukh\u00e1szana), kezeid legyenek a t\u00e9rdeiden<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Az als\u00f3 \u00e9s fels\u0151 metsz\u0151fogaidat k\u00f6nnyed\u00e9n \u00e9rintsd egym\u00e1shoz<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nyisd sz\u00e9t az ajkaidat, hogy l\u00e1tsz\u00f3djanak a fogaid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A nyelvedet pr\u00f3b\u00e1ld laposan hagyni, vagy engedd puh\u00e1n a l\u00e1gy sz\u00e1jpadra<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most l\u00e9legezz be a r\u00e9sen, a fogak k\u00f6z\u00f6tt, \u2019sz sz sz sz\u2019<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Csukd be a sz\u00e1d \u00e9s vidd a nyelved norm\u00e1l \u00e1ll\u00e1sba<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9legezz ki lassan az orrodon kereszt\u00fcl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ism\u00e9teld 10-szer!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>Elef\u00e1nt l\u00e9gz\u00e9s<\/u><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ez a gyakorlat seg\u00edt fel\u00e9bredni a reggeli lomhas\u00e1gb\u00f3l.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hogyan v\u00e9gezd?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c1llj sz\u00e9les terpeszbe<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9legezz be az orrodon kereszt\u00fcl, emeld fel a karjaidat, az ujjaidat pedig fond egym\u00e1sba<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u00fajd ki a leveg\u0151t a sz\u00e1don kereszt\u00fcl, mik\u00f6zben leejted a karjaidat<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ism\u00e9teld 4-szer!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>Nyuszi l\u00e9gz\u00e9s<\/u><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A gyerekek nagyon szeretik a nyuszit h\u00e1zi\u00e1llatk\u00e9nt tartani, ez a gyakorlat azt ut\u00e1nozza, hogyan l\u00e9legezzenek \u00fagy, mint egy nyuszi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hogyan v\u00e9gezd?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gyorsan szippants h\u00e1rmat az orrodon kereszt\u00fcl, majd egyszerre f\u00fajd ki a leveg\u0151t az orrodon kereszt\u00fcl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ez a gyakorlat seg\u00edt megnyugodni a szomorkod\u00f3 gyerekeknek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><u>Vir\u00e1g l\u00e9gz\u00e9s<\/u><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A gyerekek nagyon szeretnek vir\u00e1gokat szagl\u00e1szni, ez\u00e1ltal megtan\u00edthatjuk nekik a vir\u00e1gl\u00e9gz\u00e9st. Adj a gyerekek kez\u00e9be egy-egy illatos vir\u00e1got (r\u00f3zs\u00e1t, vagy sz\u00e1zszorsz\u00e9pet), \u00e9s k\u00e9rd meg \u0151ket, hogy l\u00e9legezzenek be az orrukon kereszt\u00fcl, \u00e9s l\u00e9legezzenek ki a sz\u00e1jukon kereszt\u00fcl. Ez a gyakorlat enyh\u00edti a fesz\u00fclts\u00e9get. L\u00e9gy \u00f3vatos, ha valamelyik gyerek allergi\u00e1s a pollenre!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Az elme, a test \u00e9s a l\u00e9gz\u00e9s nagyon szorosan kapcsol\u00f3dnak \u00e9s m\u00e9lyen befoly\u00e1solj\u00e1k egym\u00e1st. Az\u00e1ltal, hogy a gyerekeket megtan\u00edtjuk tudatosan l\u00e9legezni, seg\u00edthet\u00fcnk, hogy elm\u00e9j\u00fcket \u00e9s test\u00fcket pozit\u00edv hat\u00e1sok \u00e9rj\u00e9k.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cdrta: Arun Sharma<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">https:\/\/www.parentcircle.com\/article\/5-simple-breathing-exercises-for-children\/<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ford\u00edtotta: S\u00e1rk\u00f6zi S\u00e1ra<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/funtazia.hu\/wp-content\/uploads\/2020\/08\/bunch-3045918_1920-1.jpg?w=1024\" alt=\"\" class=\"wp-image-540\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>A helyes l\u00e9gz\u00e9s megtanul\u00e1sa igencsak fontos a stressz old\u00e1s\u00e1hoz, a helyes besz\u00e9dhez, a t\u00fcd\u0151 eg\u00e9szs\u00e9g\u00e9hez, s\u0151t, m\u00e9g az iskol\u00e1ban, a padban \u00fcl\u00e9shez is elengedhetetlen. Fogadj\u00e1tok szeretettel ford\u00edt\u00e1somat, amely \u00f6t egyszer\u0171 l\u00e9gz\u0151gyakorlatot mutat be, melyet a gyerekekkel is kipr\u00f3b\u00e1lhattok. Az emberek k\u00e9pesek kib\u00edrni ak\u00e1r n\u00e9h\u00e1ny napot is \u00e9lelem \u00e9s v\u00edz n\u00e9lk\u00fcl, de l\u00e9gz\u00e9s n\u00e9lk\u00fcl csup\u00e1n csak&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[35],"tags":[],"class_list":["post-538","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/funtazia.hu\/index.php?rest_route=\/wp\/v2\/posts\/538","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/funtazia.hu\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/funtazia.hu\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/funtazia.hu\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/funtazia.hu\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=538"}],"version-history":[{"count":0,"href":"https:\/\/funtazia.hu\/index.php?rest_route=\/wp\/v2\/posts\/538\/revisions"}],"wp:attachment":[{"href":"https:\/\/funtazia.hu\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/funtazia.hu\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/funtazia.hu\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}