Joga za nosečnice : diplomsko delo

Balant, Tina (author), Videmšek, Mateja (mentor)

Namen diplomskega dela je predstaviti program joge za nosečnice. Diplomsko delo je monografskega tipa. V prvem delu naloge so s teoretičnega vidika predstavljene telesne spremembe, zdrava prehrana nosečnic, šport in joga v času nosečnosti. V drugem delu je opisan in slikovno predstavljen program joge za nosečnice, predstavljene so prednosti omenjenih vaj, za koga je izvajanje vaj oziroma asan (položajev v jogi) primerno, dodane pa so tudi dihalne vaje, sprostilne vaje in meditacija. Položaji v jogi so razdeljeni na pozdrav soncu, stoječe položaje, sedeče položaje, upogibe in zasuke. Prikazani so posamezni položaji, opisani načini izvedbe, razloženo je tudi, na kaj sam položaj v času nosečnosti vpliva oziroma kateri so njegovi pozitivni učinki. Diplomsko delo je uporabno kot informativno gradivo za nosečnice, ki so se že ukvarjale z jogo ali pa so se za ta korak odločile v času nosečnosti. Spoznajo lahko, da je vadba med nosečnostjo koristna, saj krepi tako samo telo kot tudi duha.

• Language: Slovenian
• Keywords: Nosečnost, zdrava prehrana, športne dejavnosti v času nosečnosti, joga, asane.
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2018
• PID: 20.500.12556/RUL-100581
• COBISS.SI-ID: 5307313
• Publication date in RUL: 31.03.2018

Secondary language

• Language: English
• Title: Yoga for pregnant women

Abstract

The purpose of this paper is to introduce a programme of yoga for pregnant women. The thesis paper is monographic. The first part theoretically describes physical changes, a healthy diet, as well as physical activity and yoga during pregnancy. The second part consists of descriptions and images of a yoga programme for pregnant women; it defines the advantages of the mentioned exercises, who each asana (yoga position) is suitable for, explains some breathing and relaxing exercises as well as meditation. Yoga positions are divided into sun salutation, standing positions, sitting positions, bending and twisting. Each position is depicted, there is an instruction how to achieve it and an explanation of its influence during pregnancy, i.e. its positive effects. This paper is suitable for informational use for pregnant women who have done yoga before as well as those who decided to start it during pregnancy. They can learn that yoga during pregnancy is beneficial as it strengthens both body and spirit.

• Keywords: Pregnancy, healthy diet, physical activity during pregnancy, yoga, asana.