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| 1. | | parent_author | "" |
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| parent_permlink | hive-189157 |
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| author | omarrojas |
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| permlink | esp-engpracticar-yoga-mantiene-los-musculos-flexiblespracticing-yoga-keeps-muscles-flexible |
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| title | "[Esp-Eng]Practicar yoga mantiene los músculos flexibles./Practicing yoga keeps muscles flexible." |
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| body | "<div class"text-justify"><p>
Los invito a practicar yoga, para mantener los músculos flexibles, con el propósito de que estén en buenas condiciones para elongarse, en correspondencia con sus acciones articulares, evitando que se produzcan lesiones. Con tan importantes posturas lograremos que el cuerpo adopte una posición erguida, mantenga la efectiva fluidez sanguÃnea y alcance una óptima coordinación muscular. Para contar con los beneficios señalados, ofrezco la asana flor de loto o Padmasana, la cual debemos realizar; sentados con cada pie apoyado en el muslo de la pierna contraria y con sus variantes; a)Parsva Padmasana, desde la postura inicial estirando los brazos, entrelazamos los dedos de las manos, para flexionar el torso lateralmente y b)Parivrtta Padmasana procediendo a girar el torso. También, en la presente publicación, se proponen un conjunto de ejercicios para calentar el cuerpo, los cuales desarrollaremos luego del acostumbrado proceso de meditación. Las acciones planificadas, tienen el propósito de continuar mejorando nuestra salud fÃsica y mental.
>I invite you to practice yoga, to keep the muscles flexible, with the purpose of keeping them in good conditions to elongate, in correspondence with their articular actions, avoiding injuries. With such important postures we will achieve that the body adopts an upright position, maintain the effective blood flow and reach an optimal muscular coordination. To have the benefits mentioned, I offer the lotus flower asana or Padmasana, which we must perform; seated with each foot resting on the thigh of the opposite leg and with its variants; a) Parsva Padmasana, from the initial posture stretching the arms, intertwining the fingers of the hands, to flex the torso laterally and b) Parivrtta Padmasana proceeding to rotate the torso. Also, in the present publication, a set of exercises are proposed to warm up the body, which we will develop after the usual meditation process. The planned actions have the purpose of continuing to improve our physical and mental health.
Inicialmente, meditaremos prestando mayor atención a nuestra postura corporal y su contacto con la superficie donde estamos ubicados, aspectos que contribuyen a evitar que estemos lo menos tenso posible. Cuando meditemos, es muy esencial pensar en todo lo que nos llene de felicidad, en tal sentido consideremos bonitos paisajes y momentos alegres de la vida, que nos obsequien paz y fortalezan el organismo, tendentes también a relajarnos y dar tranquilidad mental. En esta ocasión, lo haremos con la siguiente postura; sentados con las piernas entrecruzadas, colocando el torso recto, extendemos los brazos hacia adelante y apoyamos las manos en las rodillas, seguidamente estiramos el cuello, llevando la cabeza hacia arriba. Estando en la citada posición, iniciamos el proceso de reflexión e interanalización de pensamientos positivos. Éxitos.
>Initially, we will meditate paying more attention to our body posture and its contact with the surface where we are located, aspects that contribute to avoid that we are as less tense as possible. When we meditate, it is very essential to think of everything that fills us with happiness, in that sense we consider beautiful landscapes and happy moments of life, that give us peace and strengthen the organism, also tending to relax and give us mental tranquility. On this occasion, we will do it with the following posture; sitting with our legs crossed, placing our torso straight, we extend our arms forward and rest our hands on our knees, then we stretch our neck, bringing our head upwards. In this position, we begin the process of reflection and interanalysis of positive thoughts. Success.
A continuación, calentaremos el cuerpo para obtener un buen rendimiento, evitar lesiones, al iniciar a flexibilizar los músculos y articulaciones. El calentamiento corporal, ayuda a mantenernos equilibrados, además a fortalecer la espalda, el abdomen y las extremidades superiores e inferiores. En esta ocasión se indican las siguientes acciones, para calentar el cuerpo.
>Next, we will warm up the body to obtain a good performance, avoid injuries, by starting to make the muscles and joints more flexible. Warming up the body helps to keep us balanced and to strengthen the back, abdomen, upper and lower extremities. In this occasion the following actions are indicated to warm up the body.
Sentados con las piernas dobladas, apoyamos las plantas de los pies, manteniendo la espalda recta, colocando los brazos a los lados, doblamos los codos, con las palmas de las manos lateralmente hacia el rostro, llevando la mirada al frente. Seguidamente, giramos el torso hacia la izquierda y a la derecha. Continuamos la ejercitación flexionando el torso lateralmente hacia la izquierda y a la derecha, acciones que cumpliremos, durante 8 minutos, descansando 10 segundos por cada 2 minutos de ellos.
>Sitting with the legs bent, we support the soles of the feet, keeping the back straight, placing the arms to the sides, we bend the elbows, with the palms of the hands laterally towards the face, bringing the gaze to the front. Next, we turn our torso to the left and to the right. We continue the exercise by flexing the torso laterally to the left and to the right, actions that we will perform for 8 minutes, resting 10 seconds for every 2 minutes of them.
Seguidamente, cumplidas las acciones anteriores, ubicados con la espalda recta, las piernas extendidas hacia el frente, estiramos los brazos a los lados del cuerpo, apoyando las manos en la estera, con la mirada al frente. Doblando la rodilla de la pierna izquierda, apoyamos el pie del citado lado en el muslo de la pierna derecha, suavemente subimos esta pierna hasta donde lo permita nuestra fuerza corporal, repitiendo la mencionada acción desde la posición inicial, doblamos la rodilla de la pierna derecha, colocamos el pie en el muslo de la nombrada pierna, suavemente hasta donde lo permita la flexibilidad subimos la pierna izquierda, que lógicamente se encuentra estirada, manteniendo las manos apoyadas en la estera, durando 8 minutos en la ejercitación, descansando 10 segundos por cada 2 minutos de ellos.
>Next, having completed the previous actions, standing with our back straight, legs extended to the front, we stretch our arms to the sides of the body, resting our hands on the mat, looking straight ahead. Bending the knee of the left leg, we rest the foot of the mentioned side on the thigh of the right leg, we gently raise this leg as far as our body strength allows, repeating the mentioned action from the initial position, we bend the knee of the right leg, we place the foot on the thigh of the mentioned leg, we gently raise the left leg, which logically is stretched, keeping the hands resting on the mat, lasting 8 minutes in the exercise, resting 10 seconds for every 2 minutes of them.
**Desarrollo de la asana flor de loto o Padmasana; sentados con cada pie apoyado en el muslo de la pierna contraria y las variantes; a)Parsva Padmasana, desde la postura inicial estirando los brazos, entrelazamos los dedos de las manos, para flexionar el torso lateralmente y b)Parivrtta Padmasana cuando procedemos a girar el torso**
>**Development of the lotus flower asana or Padmasana; seated with each foot resting on the thigh of the opposite leg and the variants; a) Parsva Padmasana, from the initial posture stretching the arms, we intertwine the fingers of the hands, to flex the torso laterally and b) Parivrtta Padmasana when we proceed to rotate the torso**.
Iniciamos la práctica de las asanas de yoga, con la postura del bastón o Dandasana, sentados con la espalda derecha, las piernas extendidas al frente, los brazos estirados a los lados con las manos apoyadas en la estera. Seguidamente doblamos la pierna derecha apoyando lateralmente la planta del pie derecho en el muslo de la pierna izquierda, equilibrados y en resistencia corporal, inspiramos, aguantamos y expulsamos aire. Éxitos.
>We begin the practice of yoga asanas, with the posture of the cane or Dandasana, sitting with the back straight, legs extended in front, arms stretched to the sides with hands resting on the mat. Then we bend the right leg supporting laterally the sole of the right foot on the thigh of the left leg, balanced and in body resistance, we inhale, hold and expel air. Successes.
Continuamos con el proceso anterior, tomando con la mano derecha el pie del citado lado para apoyarlo en la pierna izquierda, igualmente lo hacemos con el pie izquierdo acercando inicialmente el talón de dicho pie, en forma lateral hacia la pierna derecha, para luego colocarlo suavemente en el muslo de la nombrada pierna, lógicamente debemos hacerlo con el apoyo de la mano derecha, conformando la flor de loto o Padmasana, manteniéndonos en esta asana 30 segundos equilibrados y en resistencia corporal, inspirando, aguantando y expulsando aire. Éxitos.
>We continue with the previous process, taking with the right hand the foot of the aforementioned side to support it on the left leg, we do the same with the left foot initially bringing the heel of that foot, sideways to the right leg, and then place it gently on the thigh of the leg named, logically we must do it with the support of the right hand, forming the lotus flower or Padmasana, staying in this asana 30 seconds balanced and in body resistance, breathing in, holding and expelling air. Success.
Para conformar la variante de la flor del loto o Padmasana, denominada Parsva Padmasana, sin salir de la postura Padmasana, llevamos los brazos estirados hacia arriba, procediendo a entrelazar los dedos de las manos, seguidamente y en forma muy suave, flexionamos el torso lateralmente hacia la izquierda y luego a la derecha, durando en cada posición de la citada variante 30 segundos, equilibrados y en resistencia corporal, inspirando, aguantando y expulsando aire. Éxitos.
>To form the variant of the lotus flower or Padmasana, called Parsva Padmasana, without leaving the Padmasana posture, we take the arms stretched upwards, proceeding to interlace the fingers of the hands, then and in a very soft way, we flex the torso laterally to the left and then to the right, lasting in each position of the mentioned variant 30 seconds, balanced and in body resistance, breathing in, holding and expelling air. Successes.
Para constituir la siguiente variante de la flor del loto o Padmasana, denominada Parivrtta Padmasana, sin salir de la postura Padmasana, lo hacemos de la siguiente manera; mientras mantenemos los brazos estirados hacia arriba, con los dedos de las manos entrelazados, direccionamos los brazos extendidos al frente, girando el torso conjuntamente con los brazos estirados hacia la izquierda, luego a la derecha, durando en cada posición de la variante 30 segundos, equilibrados y en resistencia corporal, inspirando, aguantando y expulsando aire. Éxitos.
>To constitute the following variant of the lotus flower or Padmasana, called Parivrtta Padmasana, without leaving the Padmasana posture, we do it in the following way; while keeping the arms stretched upwards, with the fingers of the hands intertwined, we direct the arms extended to the front, turning the torso together with the arms stretched to the left, then to the right, lasting in each position of the variant 30 seconds, balanced and in body resistance, breathing in, holding and expelling air. Successes.
**Beneficios de la asana flor de loto o Padmasana, sentados con cada pie apoyado en el muslo de la pierna contraria y sus variantes; estirando los brazos, entrelazando los dedos de las manos, con el torso flexionado lateralmente y luego girado**
* Son asanas que permiten el mantenimiento de los músculos flexibles.
* Con las practicadas asanas logramos buenas elongaciones musculares, en correspondencia con sus acciones articulares.
* Las ejercitaciones frecuentes, de las asanas descritas, contribuyen a evitar que se produzcan lesiones.
* Son posturas que ayudan a la efectiva fluidez sanguÃnea.
* Con dichas posturas, obtenemos una óptima coordinación muscular
* Son posturas, que hacen posible mantener el cuerpo equilibrado.
* Son buenas asanas que ayudan a lograr que el cuerpo tenga una posición erguida.
* Son posturas muy buenas para el proceso de meditación.
* Son asanas que conceden la salud fÃsica y mental requeridas por el organismo.
>**Benefits of the lotus flower asana or Padmasana, seated with each foot resting on the thigh of the opposite leg and its variants; stretching the arms, interlacing the fingers of the hands, with the torso flexed laterally and then turned**.
* They are asanas that allow the maintenance of flexible muscles.
* With the practiced asanas we achieve good muscular elongations, in correspondence with their articular actions.
* The frequent exercises of the described asanas contribute to avoid the occurrence of injuries.
* They are postures that help to the effective blood flow.
* With these postures, we obtain an optimal muscular coordination.
* They are postures that make it possible to keep the body balanced.
* They are good asanas that help to achieve that the body has an upright position.
* They are very good postures for the meditation process.
* They are asanas that grant the physical and mental health required by the organism.
La asana flor de loto o Padmasana, sentados con cada pie apoyado en el muslo de la pierna contraria y sus variantes; Parsva Padmasana, estirando los brazos, entrelazando los dedos de las manos, para flexionar el torso lateralmente y Parivrtta Padmasana con el torso girado, son muy efectivas para el mantenimiento de los músculos flexibles, para que puedan elongarse en concordancia con sus acciones articulares, pudiéndose evitar con ello la producción de lesiones, permitiendo que el cuerpo tenga una posición erguida, la efectiva fluidez sanguÃnea, una óptima coordinación muscular y el equilibrio requerido, en beneficio de una adecuada salud fÃsica y mental.
>The lotus flower asana or Padmasana, sitting with each foot resting on the thigh of the opposite leg and its variants; Parsva Padmasana, stretching the arms, interlacing the fingers of the hands, to flex the torso laterally and Parivrtta Padmasana with the torso turned, are very effective for the maintenance of flexible muscles, so that they can elongate in accordance with their joint actions, thus avoiding the production of injuries, allowing the body to have an upright position, effective blood flow, optimal muscle coordination and the required balance, for the benefit of proper physical and mental health.
Amigos, espero que las asanas descritas puedan practicarlas para que comprueben sus buenos resultados para el organismo, en tal sentido les agradezco su receptividad y contÃnuas visitas, suscribiéndome a ustedes, con mucho afecto. Omar Gustavo Rojas Ortiz desde la ciudad de Cumaná capital del estado Sucre en Venezuela.</p></div>
>Friends, I hope that the asanas described can be practiced so that you can verify their good results for the organism, in such sense I thank you for your receptivity and continuous visits, subscribing to you, with much affection. Omar Gustavo Rojas Ortiz from the city of Cumaná, capital of the state of Sucre in Venezuela.
Las imágenes fueron tomadas por Nancy de Rojas con mi celular Samsung Galaxy A10s y la publicación es de mi autorÃa.
>The images were taken by Nancy de Rojas with my Samsung Galaxy A10s cell phone and the publication is my own.
Portada editada en Canva
Cover edited in Canva
Logos propiedad de @hiveio, @fulldeportes
Logos owned by @hiveio, @fulldeportes
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| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | kei2 |
|---|
| author | cahlen |
|---|
| permlink | spiral-garden-trellis |
|---|
| weight | 1,150 |
|---|
|
|---|
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|---|
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|---|
| extensions | [] |
|---|
| signatures | | 0. | 202286c37b8c03580f98720f633a7cdaeedc4389b3244817b0fb5fabdfcf99c0bf32983719e14414a7785880423179ceea7a886e242ae489706b54f775f9b2cb99 |
|---|
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|---|
| transaction_id | c7a5ff059250a6e2bb60429496a01106f71df2fe |
|---|
| block_num | 83,811,514 |
|---|
| transaction_num | 48 |
|---|
|
|---|
| 49. | | ref_block_num | 56,505 |
|---|
| ref_block_prefix | 1,727,789,117 |
|---|
| expiration | 2024-03-20 16:08:50 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | rektwaffles |
|---|
| author | cahlen |
|---|
| permlink | spiral-garden-trellis |
|---|
| weight | 1,150 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 2052c510267ad531bdcacc5553b0f81380ec00ca57d9a25d75eba88b975eae12077dbe018f076fee461eb06d069367be2c58babf28e3cff38f248b6306674f8b38 |
|---|
|
|---|
| transaction_id | d49741f14581d396e86e35ff2bdb82de23d8f084 |
|---|
| block_num | 83,811,514 |
|---|
| transaction_num | 49 |
|---|
|
|---|
| 50. | | ref_block_num | 56,505 |
|---|
| ref_block_prefix | 1,727,789,117 |
|---|
| expiration | 2024-03-20 16:08:50 |
|---|
| operations | | 0. | | 0. | vote |
|---|
| 1. | | voter | chnuschper |
|---|
| author | cahlen |
|---|
| permlink | spiral-garden-trellis |
|---|
| weight | 1,150 |
|---|
|
|---|
|
|---|
|
|---|
| extensions | [] |
|---|
| signatures | | 0. | 1f47f550fb217c0e065fb40818edcbddc4570063e264bc034e1bc1ea6c8f01edd7258f297def2ba5630fe7b6d53ae97b249a3e4cc09dcc72b8bf9cac6fd943d443 |
|---|
|
|---|
| transaction_id | 04f89da4fffe4b769ad74c645e32fb3eab8e5bad |
|---|
| block_num | 83,811,514 |
|---|
| transaction_num | 50 |
|---|
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|---|
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hiveblocks