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zgung zgung

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Lenka Minarikova  /ʒˈgung/ means a tuft🤷‍♀️ not a real word☺️ yoga, cats, traveling MRI scientist and PhD student mom of @EmAndGou Vienna, Austria

https://facebook.com/zgungyoga/

Day 3️⃣ of #joganapohodu is an angel pose 👼
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A little video of how to get to the fallen angel pose or #devaduutapannaasana ☺️ Give it a try if you want to! If this is still easy for you, you can press it into a chinstand after the eka pada koudinyasana II 💪
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If you just want to take a break today, the other option is supta badha konasana - lying on your back with the legs in a diamond shape♥️
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Den 3️⃣ #joganapohodu prinasa akukolvek poziciu anjela
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Na videu ukazujem jednu z moznosti, ako sa dostat do pozicie padleho anjela☺️ Vyskusaj ak chces! Ak aj toto je stale lahke, tak sa da po eka pada koudinyasana II este vytlacit do stojky na bradem 💪
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Ale ak praveze potrebujes si dat dnes pauzu, dalsia moznost je supta badha konasana - lezanie na chrbate s nohami v tvare diamantu♥️
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Hostia tejto výzvy/ hosts of this challenge:
@vaclavkrejcik
@zuzana_klingrova
@tomash_strnad
@katkayoga
@zgung
@pragueyogagirl
@mariandivilek
@denidee_yogi .
❤️ ❄️
Vianočná výzva je podporovaná darčekami od našich partnerov/ supported by:
@jogadnes
@jogamarket
@reebok_cz
@weleda
@kombe
@biobachovky
@puredistrict

Day 2 #joganapohodu
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If you don’t have a snow to play with, at least there is a snow cat😅
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For standing side stretch I recommend not to collapse on the lower side but instead to reach up with the upper hand and then to the side🙋‍♀️ And chest forward♥️ The lower hand can rest on the side of the leg as a support💪 (if you don’t have a cat or snow)
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🇸🇰 Deň 2 Vianočnej výzvy #joganapohodu
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Ak nie je sneh, v ktorom by sa dalo pohrať, tak mám aspoň snehovo bieleho kocúra😅
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K správnemu natiahnutiu do strany v stoji, odporúčam nekolapsovať na spodnej strane trupu, ale namiesto toho sa vytiahnuť radšej hornou rukou hore a až potom do strany🙋‍♀️ A otvárať hrudník vpred♥️ Spodná ruka môže zostať položená na vonkajšej strane stehna na podporu💪 (v prípade, že v nej nemáte mačku alebo sneh)
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Hostia tejto výzvy/ hosts of this challenge:
@vaclavkrejcik
@zuzana_klingrova
@tomash_strnad
@katkayoga
@zgung
@pragueyogagirl
@mariandivilek
@denidee_yogi .
❤️ ❄️
Vianočná výzva je podporovaná darčekami od našich partnerov/ supported by:
@jogadnes
@jogamarket
@reebok_cz
@weleda
@kombe
@biobachovky
@puredistrict

Here we go🎄
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🇬🇧 Day 1️⃣ of the Christmas challenge #joganapohodu from @jogadnes
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Today’s pose is #sukhasana #easypose or #padmasana #lotuspose and I took the picture from the flyer literally and decided to hover few centimeters above the floor🤷‍♀️😂
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I don’t really prepare for Christmas by baking or even having a Christmas tree😳 But I have the spirit of Christmas in me🙋‍♀️ Can you see it? 😅
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🇸🇰 Deň 1️⃣ Vianočnej joga výzvy #joganapohodu ktorú Vám prináša @jogadnes
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Dnešná póza je turecký sed alebo sed s nohami v lotose a ja som sa rozhodla úplne zkopírovať to čo bolo na plagáte pre tento deň a tak sa nadnášam pár centimetrov nad podlahou😂
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Moja príprava ma Vianoce nespočíva ani v pečení a nemávame dokonca ani Vianočný stromček😳 Ale to neznamená, že nemám v sebe Vianočného ducha🙋‍♀️ Je ho vidieť?😅
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Hostia tejto výzvy/ hosts of this challenge:
@vaclavkrejcik
@zuzana_klingrova
@tomash_strnad
@katkayoga
@zgung
@pragueyogagirl
@mariandivilek
@denidee_yogi .
❤️ ❄️
Vianočná výzva je podporovaná darčekami od našich partnerov/ supported by:
@jogadnes
@jogamarket
@reebok_cz
@weleda
@kombe
@biobachovky
@puredistrict

Dedicated to a friend☝️💁‍♀️
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I went out to shoot few pics for the challenge I am hosting (starting tomorrow!) and it was not all that bad, with the sunshine and if it wasn’t windy❄️
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There are two problems with the wind: 1) it’s freezing my bones to the point it hurts - especially when it’s literally freezing temperatures😬😬😬 2. the wifi connection between my camera and my phone is not working😵 Don’t understand why🤔 but I swear, each time it’s windy, my phone will disconnect and those moments when I have to wait for it to connect again and I am not moving are the worst😓
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And then I was always afraid, that some dog or biker will knock off my camera in the park🙈😂 But everyone was very respectful🙏 Not like people in the subway, that don’t look at the floor😏

Just a little snow appreciation real time moves❄️❄️❄️❄️❄️❄️❄️❄️
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#snowing #nottoday #yogaflow #yogavideos #realtimemoves #snow #yoga #vinyasa #vinyasaflow #sunsalutation #yogapractice #yogatime #yogisofinstagram

Here is me, inviting you all to do some core today, because it’s all about incredible flexibility or fancy inversions in the posts here on @instagram 😋
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Core poses and exercises might not look that good on pictures, but they are one of the most helpful things you can do for yourself and better posture💃
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Do some #navasana with straight back, bend your knees and arms forward if you feel your low back here, and low navasana for the low belly👍 with shoulder blades and feet off the floor🙌
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After a minute in these two, compensate with a reversed table or any kind of backbend💁‍♀️
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Also #tgif although we have a holiday here today, so weekend came sooner😅
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I was today already shooting a video and taking a photo outside ⛄️ for next week’s challenge, looking forward for all of you joining with me #joganapohodu 🎄

My favorite way to train for hollowbacks☝️😊
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First measure how long are your legs: sit down, soles of your feet to the wall, the place where your sitting bones are, is where you place your wrists - or a little bit closer💁‍♀️
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Using your forehead as a support for forearmstand, palms together, fingers interlaced, kicking up to your pincha with splits and then reach, reach, reaaaaaaaach with your back foot until you find the wall😅
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Finally dropping your gaze maybe, and either walking your feet down the wall to forearm wheel, or pushing the wall, engaging your core and pressing into the elbows, so you can windmill back🙌

Challenge for the slovak and czech yogis is here again☝️ But anyone can join, if you wish to☺️ I will try to write in slovak a little bit too, after the english text😲
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#joganapohodu means yoga to chill, which is even more important in the pre-Christmas period😅 Starting next Monday and ends on Sunday🎄 See @jogadnes stories for hints of the poses🙋‍♀️
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.🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄.
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#joganapohodu je snáď ešte dôležitejšia v predvianočnom období😅
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Takže sa časopis @jogadnes rozhodol priniesť túto instagram výzvu opäť ešte raz v tomto roku🙆‍♀️ Tento krát iba sedem dní a začíname už od budúceho pondelka🙋‍♀️ Pozície sú už odhalené v stories na @jogadnes
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Pravidlá: sledujte @jogadnes, používajte hashtag #joganapohodu na každom príspevku a zdielajte tento obrázok na Vašom instagrame, či už ako regulérny príspevok, alebo v instagram story✨
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Hostia tejto výzvy/ hosts of this challenge:
Václav Krejčík @vaclavkrejcik
Zuzana Klingrová @zuzana_klingrova
Tomáš Strnad @tomash_strnad
Katka Burešová @katkayoga
Lenka Mináriková @zgung
Šárka Poláková @pragueyogagirl
Marian Divílek @mariandivilek
Denisa Schubertová @denidee_yogi
Tomáš Helbig @tomhelbig_yoga
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❤️ ❄️
Vianočná výzva je podporovaná darčekami od našich partnerov/ supported by:
@jogadnes
@jogamarket
@reebok_cz
@weledacz
@kombe.cz
@biobachovky
@puredistrict

#yogamisconceptions series
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There are certain joints, which we can damage by doing certain yoga poses repeatedly over many years. This damage comes not rapidly, you don’t feel it, while in the pose. But rather, by stretching into the ligaments that are keeping your joints compact and together, you are making them more loose and one day they don’t hold the joint as they should anymore. Ligaments especially are sensitive to over-stretching over longer period of time, they will not come back to their previous length like tendons, making the joints instable and more prone to dislocation🤷‍♀️
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One of the joints, that can be damaged in yoga, is the sacroiliac or SI joint in between your sacrum (the base of your spine) and the iliac or hip bones from both sides. I had few anatomy lectures in my life, but I had no idea, that this joint is flexible (especially in women, who need a little bit of stretch there for giving birth) and that there can be a problem with it.
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The poses in question: extreme twists. You probably heard your teacher, me included, to root both your sitting bones into the mat, while taking a seated twist. Causing your hip bones to stay rooted, while literally ripping your sacrum away with your spine, that was twisting away😲
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The result after many years of stretching the SI joint might include low back pain, shooting out from the sacrum area and even down your hip and groins, because your pelvis can’t hold the rest of your body straight anymore🙈
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The take home message is: maybe don’t go to the extremes, try to do the seated twists using your muscles instead - engaging the navel towards your spine and twisting in the upper thoracic spine (much harder) and if you enjoy the good twist in your lumbar spine for the low back muscles and the inner organs, maybe do not root both sitbones down, but rather move your pelvis as one🤔🙌

Here you go☝️😊
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Not sure if anyone was excited for this, like I was😅
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Lame teasing a lame video, but not a lame cat🐈

I have a video for you, with a cat! But you have to wait for tomorrow, because I said so😝
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It’s easier for me to show my back because of my introverted nature, which sometimes might look like I am arrogant🤦‍♀️ But, I am working on it😅 #introvertproblems
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And this is my worse side - my left hamstring suffered from overstretching 3 years ago and I still feel it! Always stretch mindfully and strenghten the muscles that you stretch often too👈
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Photo was taken at the @doktoryoga studio♥️, where you can find classes by me every Wednesday in the morning! Pic is by me☝️🙌

Reevaluating everything I know again after today’s workshop with @adamhusler full of backbends and twisting🤔 I really love his approach to asanas, with the attention to what is good for the body in the long run: strengthening and using the muscles, instead of stressing the ligaments and tendons in poses where we feel comfortable😬
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Also two backbending workshops, two days in a row, I think I will take a little break now😅
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So big thank you for this weekend to everyone: @sarahticha for beautiful workshops (I still feel my arms from the handstands and loving my back even more after all the backbends), @pekina for catching me in my dropback today, and @b.yogamuffin who I finally met and got to know, after long time stalking on this little app called @instagram☝️🙏😬
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#grateful #weekendsover #sundaygratitude #backbends #viennayoga #bratislavayoga #yogislife #yogaweekend #practice #yogini #yogisofinstagram #yogafriends #yogawithcats #cats_of_instagram #yogaeveryday #gratitude🙏 #thankyou

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