{"componentChunkName":"component---src-templates-posts-js","path":"/posts/ONLINE","result":{"data":{"allStrapiPost":{"edges":[{"node":{"documentId":"ylhfh8xgkrus5kxk5gg55n9h","slug":"yin-and-restorative","Description_en":{"data":{"Description_en":"Ease into relaxation with gentle Yin Yoga poses that soothe internal tension and promote digestion and regeneration. Hold each position for 3-5 minutes.\n\n3. Forward Bends: Use a pillow or bolster to support your head or ankles in both seated and standing forward bends.\n4. Upavistha Konasana (Seated Angle Pose): Sit in a wide straddle and bend forward, resting your head or arms on a pillow or bolster.\n5. Banana Pose: A lateral stretch with legs raised, creating a gentle curve in your body.\n6. Hamstring Stretch: Pull your legs toward your head, transitioning into the \"figure 4\" position by placing your ankle on the opposite thigh and drawing the legs toward your torso.\n7. 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 ;) )"}},"Title_en":"YIN & Restorative","Title_pl":"YIN YOGA & REGENERACJA - filmik instruktażowy","Lead_en":"Yin Yoga Before Sleep: Release Tension and Aid Digestion","Lead_pl":"Propozycja pozycji jogowych, idealne przed przed snem, uwolnienie bólu w dole pleców.","id":"ba6e5ab2-3518-55ce-a576-0360d78393ec","Thumbnail":{"localFile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,/9j/2wBDABALDA4MChAODQ4SERATGCgaGBYWGDEjJR0oOjM9PDkzODdASFxOQERXRTc4UG1RV19iZ2hnPk1xeXBkeFxlZ2P/2wBDARESEhgVGC8aGi9jQjhCY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2P/wgARCAALABQDASIAAhEBAxEB/8QAFwABAQEBAAAAAAAAAAAAAAAAAwACBP/EABYBAQEBAAAAAAAAAAAAAAAAAAIAAf/aAAwDAQACEAMQAAABLXGgTQ1v/8QAGhABAAIDAQAAAAAAAAAAAAAAAQIRAAMhMf/aAAgBAQABBQK6gzpUM2cNQOS9/8QAFBEBAAAAAAAAAAAAAAAAAAAAEP/aAAgBAwEBPwE//8QAFBEBAAAAAAAAAAAAAAAAAAAAEP/aAAgBAgEBPwE//8QAGhAAAgIDAAAAAAAAAAAAAAAAACECEAERcf/aAAgBAQAGPwKfCe0qwOv/xAAbEAEAAgIDAAAAAAAAAAAAAAABABFBgSExwf/aAAgBAQABPyHcn2CFCa07ilWzqswxpfGYI//aAAwDAQACAAMAAAAQTO//xAAWEQEBAQAAAAAAAAAAAAAAAAAAEUH/2gAIAQMBAT8QmI//xAAWEQEBAQAAAAAAAAAAAAAAAAAAEWH/2gAIAQIBAT8Q1X//xAAbEAEAAwEAAwAAAAAAAAAAAAABABExIUFR0f/aAAgBAQABPxAIQ1ZBHF2uvPslmE1E4uF8soTu2+mEPc9z/9k=","aspectRatio":1.8604651162790697,"src":"/static/ef38a3815a3129ea8c170328387c4aa4/c01e2/yogi17_c0f0be8f93.jpg","srcSet":"/static/ef38a3815a3129ea8c170328387c4aa4/4e333/yogi17_c0f0be8f93.jpg 80w,\n/static/ef38a3815a3129ea8c170328387c4aa4/e75b5/yogi17_c0f0be8f93.jpg 160w,\n/static/ef38a3815a3129ea8c170328387c4aa4/c01e2/yogi17_c0f0be8f93.jpg 320w,\n/static/ef38a3815a3129ea8c170328387c4aa4/9104c/yogi17_c0f0be8f93.jpg 480w,\n/static/ef38a3815a3129ea8c170328387c4aa4/f422e/yogi17_c0f0be8f93.jpg 640w","sizes":"(max-width: 320px) 100vw, 320px"}}}},"category":{"id":"a898beb2-1adf-5048-b9da-0c1d62473288","Name":"ONLINE"},"hashtags":[{"Name":"YOGA","id":"04c028ae-1543-552d-9763-814f2216cf79"},{"Name":"MINDFULNESS","id":"bda8dd72-5596-5c39-8581-ffaddee69a08"},{"Name":"YINYOGA","id":"5706ed72-9f4f-5408-8a49-8ae5511ec26e"}]}},{"node":{"documentId":"iht0reqasbe7kt3jp6owy9zw","slug":"first-steps-in-meditation-in-polish","Description_en":{"data":{"Description_en":""}},"Description_pl":{"data":{"Description_pl":"Twój pierwszy krok w stronę lepszego życia, zaczyna się od wciśnięcia play\n\n<iframe style=\"border-radius:12px\" src=\"https://open.spotify.com/embed/episode/2KOe3SHHTvScvEnhdaa0rv?utm_source=generator\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"></iframe>"}},"Title_en":"First steps in meditation in Polish","Title_pl":"Medytacja, pierwsze kroki","Lead_en":"5-minute Meditation in Polish","Lead_pl":"5 minutowa Medytacja dla początkujących","id":"dad5865a-7cb3-530b-a2a0-38f84e9eac9a","Thumbnail":{"localFile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":0.8695652173913043,"src":"/static/66fd09f64cef5abd4c23a3f95486255e/c01e2/yogi16_cc6ca453d6.jpg","srcSet":"/static/66fd09f64cef5abd4c23a3f95486255e/4e333/yogi16_cc6ca453d6.jpg 80w,\n/static/66fd09f64cef5abd4c23a3f95486255e/e75b5/yogi16_cc6ca453d6.jpg 160w,\n/static/66fd09f64cef5abd4c23a3f95486255e/c01e2/yogi16_cc6ca453d6.jpg 320w,\n/static/66fd09f64cef5abd4c23a3f95486255e/9104c/yogi16_cc6ca453d6.jpg 480w,\n/static/66fd09f64cef5abd4c23a3f95486255e/f422e/yogi16_cc6ca453d6.jpg 640w","sizes":"(max-width: 320px) 100vw, 320px"}}}},"category":{"id":"a898beb2-1adf-5048-b9da-0c1d62473288","Name":"ONLINE"},"hashtags":[{"Name":"YOGA","id":"04c028ae-1543-552d-9763-814f2216cf79"},{"Name":"MINDFULNESS","id":"bda8dd72-5596-5c39-8581-ffaddee69a08"},{"Name":"YOGAPRACTICE","id":"588c583d-5452-5730-9b40-a4e2a259995e"}]}}]}},"pageContext":{"locale":"pl","localeResources":{"translation":{"Using i18next":"Using i18next (PL)","not found":"not found (PL)"}},"dateFormat":"DD.MM.YYYY","ids":["soyyewqjhkswvqqyu1tq6n3g"],"limit":12,"skip":0,"pagesCount":1,"currentPage":1,"category":"ONLINE","categories":["ALL","ONLINE","RECIPIES","LIFESTYLE","EVENTS"],"title":"Yogi Planet Posts - ONLINE"}},"staticQueryHashes":["1807995288","2580128552","326547503"]}