YOGA

December 30, 2013 @ 17:18:08   Foto SEARCHMAGAZINE     text FREDRIK AUREL

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Jag darrar okontrollerat, en svettdroppe lossnar från pannan och landar på min bara fot. Jag lyssnar intensivt efter Stinas nästa instruktion; ”Andas ut och långsamt låter du vänster knä sjunka ner, rotera fram höften, nu känner du hur det sträcker…”. Jag försöker kontrollera min stötvisa andning, andas ut och sjunker lite djupare. Det gör liksom skönt-ont. Jag har fått till en stretch som jag aldrig upplevt tidigare, djup och hård men trots smärtan känns det kontrollerat och inte skadligt.

 

Search fortsätter prova olika former av träning. Den här gången har vi tänkt att få upp rörligheten i våra seglingsstela kroppar. Vi har blivit tipsade om Stina Albihn. Stina är personlig tränare och håller på med allt från styrketräning, kettlebell, rörlighetsträning och yoga. Hon arbetar med både grupper och individer. Stina har en bakgrund som friidrottare och har lovat oss ett smakprov på hennes atlet-yoga. Fredrik och Anna-Lena från redaktionen fick sällskap av Karin Almkvist och Björn Allansson, två välmeriterade seglare och träningsfanatiker.

Jag har provat olika former av yoga tidigare men aldrig riktigt fastnat. Visst njöt jag av avslappningen i den där lugna morgonyogan vi körde på något träningsläger och visst har det varit spännande att försöka stå i märkliga positioner men det bestående intrycket har varit att yoga är för svårt, för tungt och för flummigt. Därför var Stinas pass befriande; det är lättsamt, rakt på sak, funktionellt och det känns som om det är tillåtet att göra fel. Stina får in både andning och indiska visdomsord på vägen men de är inte framträdande utan slinker med utan att ta för mycket plats. Fokus ligger hela tiden på att arbeta funktionellt med rörligheten.

Många tankar far genom huvudet medan jag försöker vrida än den ena, än den andra kroppsdelen åt något håll som de inte känns helt avsedda för. Ofta undrar jag om det verkligen skall var så tungt eller om det gör ont på rätt sätt.

 

Men allt som oftast tänker jag tankar som;
”nu känner jag att jag gör rätt, oj vad nyttigt det här är, detta borde man göra varje dag”. Det är roligt och motiverande och jag ångrar att jag varit fördomsfull och låtit bli tidigare i livet. Jag inser att yoga nog kan vara ett sätt att öka den fysiska prestationsförmågan och minska risken för träningsskador. När vi på olika sätt arbetar med att behålla svanken i olika rörelser inser jag att lite mer rörlighet i bäckenet/höftpartiet kommer att hjälpa mig otroligt mycket att komma över den platå i marklyft jag kommit till. Det kommer att hjälpa mycket mer än proteinshakes och nya lyftarskor. Kul tänker jag och svankar lite till.

I passet flödar vi långsamt mellan olika positioner (yogaspråk för kroppsställningar där man balanserar och stretchar). Det är olika former av hundar, hälsningar och krigare som jag vagt känner igen från tidigare pass. Det är lugnt och metodisk. I varje position instrueras vi som grupp eller som individ när det behövs. Några av positionerna är väldigt tunga och skakig sneglar jag på Björn. Det ser ut att gå lite lättare för honom men han kämpar allt en hel del han också. Tjejerna verkar överlag ha lite bättre rörlighet och kommer lite längre. Stina har ett märkligt men effektivt språk när hon förklarar vad vi skall göra med våra osamarbetsvilliga kroppar; ”sjunk ner med axlarna, du skall känna som om du har ett spjut från häl till huvudets krona, rotera hela höften åt vänster, tänk som att det sitter små ficklampor där, de skall lysa rakt fram”. Ibland låter det abstrakt och vi fnissar lite men just där och då  fungerar det verkligen. När passet är slut och vi promenerar därifrån känner jag mig faktiskt lite lättare, längre, rörligare och starkare så det här skall jag göra oftare.

Vill du prova på yoga finns det en uppsjö av pass på gym och yogastudios. Det är bara att testa runt tills du hittar ett pass som passar dig och dina träningsmål.

 

Karin Almkvist

 

“Jag tycker yoga fungerar väldigt bra som rörlighetsträning och om man kör några rörelser kontinuerligt så ger det resultat. Jag tycker det är skönt att kunna röra mig och inte vara allt för begränsad av att vara stel. Dessutom blir man “starkare” av att vara rörlig eftersom antagonisterna inte håller emot eller att man på grund av detta kan genomföra en rörelse med rätt teknik.” – Karin Almkvist

 

Björn Allansson


“Yoga var långt över förväntan och något som jag kommer lägga in i träningsschemat framöver. Har alltid sett mig själv som vig, jag kan t ex sätta foten bakom huvudet och handflatorna i backen med raka ben. Men under yogapasset var jag som en stel gubbe. Något som skall åtgärdas :)” – Björn Allansson

 

 

STINA TIPSAR

Vi bad Stina tipsa om några bra och nyttiga. Här är några av de övningar hon föreslår.

 

1. Sidostretch
Från stående med fötterna höftbrett isär; Sträck armar ovanför huvudet. Ta tag i vänster handled med höger hand och fäll rakt och kontrollerat i sidled åt höger.

 

2. Utfallsstretch
Utfallsposition med främre knä rakt ovan och i linje med främre fot. Höftben lodrätt. Bakre ben rakt alt med knä i marken. Armarna sträcks ovan huvudet alt händerna ihop.

 

3. Framåtfällning från knästående (stretch baksida lår)
Stå på knä, kliv en fot fram. Fötterna placeras “som på räls” med en fots bredd isär. Rakt främre ben. Händerna placeras på golvet, alt på en upphöjning (t ex stol eller bänk). Fäll fram med lång rygg och bibehållen svank.

 

4. ”Ödlan” – Utsida lår och sätesstretch
Samma utgångsposition som utfallsstretch. Sätt båda händerna innanför främre fot. Ställ foten snett utåt (häl-tå ut). OBS! Knät skall alltid vara i samma riktning som foten. Håll foten i 90 graders vinkel (ca) och låt knä och fot ”tippa” utåt! Utan att foten ”droppar”. OBS! Fot skall alltid vara aktiv.  Kom ner på underarmarna. Låt ljumskarna sjunka ner i riktning mot golvet.

 

5. ”Löparstretchen”
Samma utgångsposition som “Ödlan”. Kom upp på hand (motsatt hand till främre knä). Lyft bakre foten, semiflexa för aktivering av fot och ta sedan tag i fot alt lägg fot i repögla. Gör enligt följande; Låt främre knä ”tilta lite mer utåt”. Luta överkroppen bakåt (mot stödhand) och låt bröstkorgen rotera uppåt. Låt bakre foten komma närmre sätet.

Mer om Stina Albihn hittar du på www.kettlebellyoga.se.

 

TIPS

 







































































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