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Deer Pose with a Twist: Adjust your legs into a 90-degree angle, twist your torso towards a bolster, and rest your upper body on the support. Optionally, you can wrap your arms around your back for a deeper stretch. (Watch the video for guidance!)"}},"Description_pl":{"data":{"Description_pl":"Yin love przed snem: uwolnienie bólu w dolnej części pleców oraz wewnętrzny masaż organów dla lepszego trawienia i regeneracji. Na filmie znajdziecie demonstrację ćwiczeń; to nie są zajęcia online. Zapraszam do wykonania ćwiczeń, utrzymując każdą z pozycji przez 3 do 5 minut :)\n\n3. Skłon w przód w pozycji stojącej, z głową wspartą na poduszce lub wałku uniesionym na kostkach.\n4. Skłon w przód w pozycji siedzącej, z ramionami lub głową wspartą na poduszce lub wałku uniesionym na kostkach.\n5. Upavistha Konasana - pozycja kąta na siedząco, skłon w przód, siad w rozkroku z ramionami lub głową wspartą na poduszce lub wałku uniesionym na kostkach.\n6. Banan shape - wyciągnięcia boczne, z nogami uniesionymi.\n7. Rozciąganie ścięgien podkolanowych - przyciąganie nogi w stronę głowy, przechodząc do pozycji 4, ustawiając nogi w cyfrę 4. kostka na udo przyciągając nogi do klatki piersiowej.\n8. Pozycja jelenia, skręt - ustawiając nogi zgięte kąt 90, skręcając do wałka, odłóż górne ciało na wsparcie. Opcjonalnie łapiąc kostkę ręką z tyłu. ( zobacz na filmie ;) 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