I benefici e gli esercizi di respirazione yoga

JSON.parse('[\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E1 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095312_c6ba92d822\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095312_c6ba92d822\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Gli esercizi di respirazione dello yoga sono ottimi per allontanare lo stress perch\\u00e9, aiutandoti a concentrarti sul tuo respiro, ti permettono di migliorarne la qualit\\u00e0 attraverso lo sviluppo della cassa toracica. Sono anche utilissimi per favorire la circolazione del sangue e le funzioni digestive e per combattere la stitichezza. In pi\\u00f9, se soffri di insonnia, la respirazione pranayama ti aiuter\\u00e0 a ritrovare il piacere di riposare bene! \\nIl pranayama, ovvero il controllo della forza vitale, \\u00e8 un aspetto molto importante della pratica dello yoga. \\u0022Prana\\u0022 significa energia e \\u0022ayama\\u0022 vuol dire controllo e padronanza. E\\u0027 il respiro che espande, riempie e dona pienezza e senso di benessere. \\nLa pratica della respirazione yogica \\u00e8 alla portata di tutti e i momenti migliori per eseguire gli esercizi sono la mattina appena sveglio o la sera prima di cena. L\\u0027importante \\u00e8 evitare il periodo subito dopo i pasti per non interferire con la digestione. \\nPuoi ascoltare una musica rilassante mentre esegui gli esercizi oppure eseguire la sequenza in silenzio cercando di concentrati sul tuo respiro. Per cominciare, ti sar\\u00e0 sufficiente dedicare alla respirazione 15 minuti.\\nIl pranayama \\u00e8 suddiviso in 3 parti: la respirazione yogica completa, che \\u00e8 una respirazione addominale seguita dalla respirazione toracica e che ti aiuter\\u00e0 ad ottenere la massima ossigenazione con il minimo consumo di energia; nadi sodhana o respirazione a narici alternate, un esercizio di respirazione controllata che permette l\\u0027ampliamento della cassa toracica e migliora l\\u0027ossigenazione e la circolazione del sangue; sama vritti pranayama o respirazione quadrata.\\nUn\\u0027informazione importante prima di iniziare: la respirazione si effettua sempre dal naso, a bocca chiusa e con le mascelle rilassate, quindi inspira dal naso e espira dal naso.\\nAlla fine del ciclo, ritorna ad una respirazione calma e lenta al tuo ritmo normale e con tutta tranquillit\\u00e0 riparti per un altro ciclo. La durata del ciclo dipende dalla capacit\\u00e0 respiratoria di ognuno, l\\u0027importante \\u00e8 mantenere sempre le stesse proporzioni per ogni fase del ciclo. Puoi iniziare con 3 secondi per ogni fase e vedrai che nel giro di una settimana arriverai facilmente a 5!\\nProva gli esercizi che ti proponiamo nella fotogallery e scoprirai un mondo di benessere e di benefici. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E2 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095296_8ca8a026ae\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095296_8ca8a026ae\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione Nadi Sodhana (narici alternate), posizione 1: Seduto in posizione meditativa a tua scelta (semplice, a gambe incrociate o del mezzo loto o del loto), porta la mano sinistra sul ginocchio sinistro con il polso verso l\\u0027alto, il pollice e l\\u0027indice uniti nella posizione di Cin Mudra. Porta la mano destra all\\u0027altezza del viso con il palmo rivolto al naso in Vishnu Mudra (con indice e medio piegati). Inspira da entrambe le narici, che in questa fase sono ancora aperte. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E3 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095299_3beefb7166\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095299_3beefb7166\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione Nadi Sodhana (narici alternate), posizione 4: Ora libera la narice destra chiudendo la sinistra ed espira. Dopo inspira, sempre dalla narice destra, riempiendo i polmoni d\\u0027aria. Per iniziare, esegui la respirazione per 4-5 minuti, poi aumenta il tempo gradualmente. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E4 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095297_af1950818e\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095297_af1950818e\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione Nadi Sodhana (narici alternate), posizione 2: Chiudi la narice destra con il pollice ed espira. Ora inspira dalla narice sinistra, che hai lasciato libera, riempiendo i polmoni d\\u0027aria. E\\u0027 importante che la proporzione tra l\\u0027inspirazione e l\\u0027espirazione sia di 1 a 2. Devi espirare, in pratica, per il doppio del tempo rispetto all\\u0027inspirazione. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E5 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095298_d162734963\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095298_d162734963\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione Nadi Sodhana (narici alternate), posizione 3: Chiudi entrambe le narici: la destra con il pollice e la sinistra con l\\u0027anulare. Porta il mento in basso: questo movimento ti aiuta a trattenere il respiro a polmoni pieni. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E6 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095309_88055e9c29\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095309_88055e9c29\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione quadrata, posizione 1: Seduto in posizione meditativa a scelta, mani sulle ginocchia con i polsi verso l\\u0027alto, il pollice e indice uniti in Cin Mudra. Tieni la schiena dritta, inspira lentamente e profondamente attraverso le narici. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E7 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095310_82becf8203\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095310_82becf8203\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003Ewww.melarossa.it) Respirazione quadrata, posizione 2: Portando il mento verso il basso, trattieni il respiro per 5 secondi. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E8 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095311_2eb10f0683\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095311_2eb10f0683\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003Ewww.melarossa.it) Respirazione quadrata, posizione 3: Espirando, solleva nuovamente il capo e resta a polmoni vuoti per qualche istante. Esegui la respirazione per 4-5 minuti e aumenta gradualmente il tempo di esecuzione. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E9 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095300_bd1e527de1\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095300_bd1e527de1\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yoga completa, fase addominale mani su pancia: Siediti in una posizione comoda a gambe incrociate a tua scelta (posizione semplice, del mezzo loto o del loto), la schiena dritta. Le mani sull\\u0027addome, inspira finch\\u00e9 senti che l\\u0027addome si espande e le dita si allontanano, espira in modo che l\\u0027addome si abbassi e le dita si avvicinino nuovamente. Esegui per 2 o 3 volte, con l\\u0027ausilio delle mani. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E10 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095301_eeb72569e8\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095301_eeb72569e8\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yoga completa, mani sulle ginocchia: Quando ti senti padrone del movimento, porta le mani sulle ginocchia e continua la respirazione addominale, eseguendola per 2 o 3 volte. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E11 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095302_c9d52a9708\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095302_c9d52a9708\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yoga completa, mani su petto: Lentamente, porta le mani sul petto con le dita distese. Inspira in modo che le punte delle dita si allontanino leggermente e il petto si espanda. Ora espira in modo che il petto si abbassi e le dita si avvicinino nuovamente. Ripeti per 2 o 3 volte, poi senza l\\u0027ausilio delle mani, poi di nuovo per qualche volta. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E12 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095307_7cb6252662\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095307_7cb6252662\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yogica completa, mani su spalle:\\nEspirando rilassa e abbassa i gomiti lentamente fino a tornare in posizione 4. Esegui questa sequenza per 2 o 3 volte. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E13 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095305_a897acb3f1\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095305_a897acb3f1\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yogica completa, mani su spalle:\\nInspira e solleva il pi\\u00f9 possibile i gomiti in alto, portandoli perpendicolari al pavimento e cercando di non staccare le mani dalle spalle. Cerca di riempire bene i polmoni d\\u0027aria. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E14 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095306_af42ba569f\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095306_af42ba569f\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yogica completa, mani su spalle:\\nInspira e solleva il pi\\u00f9 possibile i gomiti in alto, portandoli quasi perpendicolari al pavimento e cercando di non staccare le mani dalle spalle. Cerca di riempire bene i polmoni d\\u0027aria. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E15 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095304_9dcd015f6d\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095304_9dcd015f6d\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yoga completa, mani su spalle:\\nInspira e solleva il pi\\u00f9 possibile i gomiti in alto cercando di non staccare le mani dalle spalle e mantenendo le braccia parallele al pavimento. Cerca di riempire bene i polmoni d\\u0027aria. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E16 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095303_ddf1bd5555\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095303_ddf1bd5555\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yoga completa, mani su spalle:\\nLentamente, porta le mani sulle spalle, tieni i gomiti piegati e le braccia aperte come delle ali. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022,\u0022\\u003Cdiv class=\\u0022post-item p-2 position-relative\\u0022\\u003E\\u003Cdiv class=\\u0022slide-pagination bg-dark w-100\\u0022\\u003E17 \\\/ 17\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022w-100 bg-dark d-flex justify-content-center align-items-center gallery-slider pb-2\\u0022\\u003E\\u003Cfigure\\u003E\\u003Cpicture class=\\u0027picture-bg\\u0027\\u003E\\u003Csource media=\\u0022(min-width: 0px)\\u0022 srcset=\\u0022https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095308_23f0abc50a\\\/preview.webp 754w\\u0022 sizes=\\u0022100vw\\u0022 \\\/\\u003E\\u003Cimg loading=\\u0027lazy\\u0027 src=\\u0027https:\\\/\\\/www.milleunadonna.it\\\/media\\\/1095308_23f0abc50a\\\/preview.webp\\u0027 alt=\\u0022I benefici e gli esercizi di respirazione yoga\\u0022 class=\\u0027figure-img\\u0027\\\/\\u003E\\u003C\\\/picture\\u003E\\u003C\\\/figure\\u003E\\u003C\\\/div\\u003E\\u003Cdiv class=\\u0022item-didascalia bg-dark\\u0022\\u003E(www.melarossa.it) Respirazione yogica completa, mani su ginocchia: Poggia entrambe le mani sulle ginocchia. Inspira ed espandi contemporaneamente l\\u0027addome e il torace. Allo stesso tempo, solleva leggermente le spalle verso l\\u0027alto, poi espirando abbassa l\\u0027addome, il torace e le spalle. Ripeti per 2 o 3 volte. Copyright: Shutterstock.com\\u003C\\\/div\\u003E\\u003C\\\/div\\u003E\u0022]')