TILBA Yoga

TILBA Yoga Certified Hatha Yoga Teacher located in Greenwich / St Leonards Area

23/01/2026

Joga nie je ďalšia vec, ktorú treba zvládnuť.

Ak ťa prax nevracia späť k sebe,
niečo podstatné míňaš.

Menej výkonu.
Viac pozornosti.

19/01/2026

KRAVA 🐄 ↔ MAČKA 🐈
nenápadná dvojica, ktorá robí brutálnu robotu.

🔹 rozhýbe chrbticu vo všetkých smeroch
🔹 uvoľní krk, ramená aj spodný chrbát
🔹 prebudí dych a nervový systém
🔹 ideálna ráno, ale aj keď máš deň „zaseknutý“

Tip z praxe:
➡️ nehľadaj extrémny rozsah
➡️ hýb sa s dychom, nie s egom
➡️ pomaly = účinnejšie (áno, fakt)

Je to základ. A presne tie robia najväčší rozdiel.
Skús 5–10 vedomých opakovaní a sleduj, čo sa zmení.

15/01/2026

Keď je myseľ rozbehnutá, choď dole. Do nôh. Do zeme.

Tento light grounding flow je navrhnutý tak, aby:
– ukľudnil nervový systém
– uvoľnil spodné telo
– predĺžil hamstringy bez násilia

Sekvencia plynulo prepája:
• downward facing dog
• pritahy kolena k hrudi
• low lunge → half split
• lizard → pigeon
• bočný side stretch v sede
• jemný wild thing s podporou kolena
• streč quadricepsu v ľahu
→ návrat do psa a druhá strana

Prečo je tento flow uzemňujúci?
Pretože pracuje s nohami, panvou a dychom.
Keď sa predlžujú hamstringy a uvoľní sa oblasť bedier, telo prestáva bojovať – a myseľ ho nasleduje.

🦵 Hamstringy sú kľúčové.
Skrátené hamstringy = preťažený chrbát, nestabilný sed, napätie v tele.
V tomto flowe ich:
✔️ predlžujeme postupne
✔️ bez trhania a tlaku
✔️ s oporou dychu a zeme

Toto nie je výkon.
Je to návrat do tela.

🧘‍♀️ Ak cítiš, že potrebuješ spomaliť, uvoľniť nohy a „zísť z hlavy“ – tento flow je presne pre teba.
Ulož si ho a vráť sa k nemu, keď to budeš potrebovať

12/01/2026

Ako sedíš, tak dýchaš.
A ako dýchaš, tak pracuješ so sebou.

Sukhasana nie je „len sedenie so skríženými nohami“.
Je to východisková brána:
– pre vedomý dych
– pre prácu s pozornosťou
– pre meditáciu, ktorá má zmysel

Keď telo nesedí stabilne a uvoľnene, myseľ nemá šancu sa upokojiť.
V tomto videu ukazujem, ako si správne nastaviť základnú pozíciu, aby si:
✔️ nemusel/a bojovať s chrbtom
✔️ vedel/a zostať s dychom
✔️ vytvoril/a pevný, ale mäkký základ pre prax

Začni tam, kde sa všetko stretáva – v sede.
Nie je to detail. Je to základ.

🧘‍♀️ Ulož si video a vyskúšaj si to hneď na podložk

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Greenwich/St Leonards/Crows Nest
Sydney, NSW
2065

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