{"id":1616,"date":"2022-05-04T09:59:11","date_gmt":"2022-05-04T07:59:11","guid":{"rendered":"https:\/\/peacock-int.com\/tantra\/?page_id=1616"},"modified":"2023-08-31T15:26:32","modified_gmt":"2023-08-31T13:26:32","slug":"zonnegroet","status":"publish","type":"page","link":"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/","title":{"rendered":"Zonnegroet"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34, .wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34[data-kb-block=\"kb-adv-heading1616_6f0789-34\"]{text-align:center;font-size:24px;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34[data-kb-block=\"kb-adv-heading1616_6f0789-34\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1616_6f0789-34[data-kb-block=\"kb-adv-heading1616_6f0789-34\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading1616_6f0789-34 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1616_6f0789-34\"><span class=\"ez-toc-section\" id=\"SURYA_NAMASKAT_Zonnegroet\"><\/span><strong>SURYA NAMASKAT<\/strong>  <span class=\"kt-halfopacity\">(Zonnegroet)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">PAGINA INHOUD<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle tabel met inhoud\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"><\/path><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#SURYA_NAMASKAT_Zonnegroet\">SURYA NAMASKAT  (Zonnegroet)<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Introductie\">Introductie:<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Doel\">Doel:<\/a><ul class=\"ez-toc-list-level-4\"><li class=\"ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_1\">Stap 1<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_2\">Stap 2<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_3\">Stap 3<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_4\">Stap 4&#xA0;<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_5\">Stap 5<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_6\">Stap 6<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Aanwijzing\">Aanwijzing<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_7\">Stap 7<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_8\">Stap 8<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_9\">Stap 9<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_10\">Stap 10<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_11\">Stap 11<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-4\"><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/zonnegroet\/#Stap_12\">Stap 12<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\" style=\"font-style:normal\"><span class=\"ez-toc-section\" id=\"Introductie\"><\/span><span style=\"text-decoration: underline;\" class=\"underline\">Introductie:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>De zonnegroet is een serie oefeningen die men kan doen om het lichaam flexibel te maken en op te rekken. Deze oefeningen maken de spieren soepel en elastisch. Daarbij zorgen de oefeningen voor ontwikkeling van zowel lichaam als geest, omdat je voor het uitvoeren van de oefeningen controle moet hebben over je gedachten en je lichaam.<\/strong><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"120\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png-1024x120.png\" alt=\"\" class=\"wp-image-3884\" srcset=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png-1024x120.png 1024w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png-300x35.png 300w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png-768x90.png 768w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png-1536x179.png 1536w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2023\/08\/zonnegroet-trans.png.png 1729w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Doel\"><\/span><span style=\"text-decoration: underline;\" class=\"underline\">Doel:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">De zonnegroet kan als opwarming worden gebruikt voor het doen van Asana&#x2019;s. Asana&#x2019;s zijn yogaoefeningen. Het is een voorbereiding op de Asana&#x2019;s. De zonnegroet bestaat uit verschillende oefeningen die steeds tegenovergestelde spieren oprekken.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_1\"><\/span><strong>Stap 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ga rechtop staan met je voeten tegen elkaar. Vouw je handen in de &#x2018;bidpositie&#x2019; voor je borst. Verdeel daarbij je gewicht over je lichaam en adem uit.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\" style=\"font-style:normal\"><span class=\"ez-toc-section\" id=\"Stap_2\"><\/span>Stap 2<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem diep in, strek daarbij je armen boven je hoofd. Maak daarbij jee rug hol en duw je heupen naar buiten. Strek je benen en houd daarbij je nek ontspannen.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_3\"><\/span><strong>Stap 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem langzaam uit en buig daarbij zover mogelijk voorover. Houd je benen daarbij zoveel mogelijk gestrekt (iets inbuigen in de knie&#xEB;n mag). Laat je handen horizontaal naast je voeten op de grond steunen.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_4\"><\/span><strong>Stap 4&#xA0;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Blijf met je handen op de grond steunen. Adem langzaam en diep in en strek daarbij je linkerbeen zo ver mogelijk naar achteren. Houd je rechtervoet tussen je handen plat op de grond. Houd je hoofd daarbij omhoog, dus blijf vooruit kijken.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Stap_5\"><\/span><span style=\"color:#000000\" class=\"tadv-color\"><strong>Stap 5<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem in en strek daarbij ook je rechterbeen naar achteren, zodat je benen zich naast elkaar bevinden. Houd je heupen omhoog, zodat je rug min of meer horizontaal is. Richt je ogen (en hoofd) nu naar de grond.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_6\"><\/span><strong>Stap 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Houd je adem in terwijl je je lichaam naar de grond brengt. Begin daarbij met de benen en zo verder tot je knie&#xEB;n, borst en voorhoofd de grond raken. Houd je heupen en onderbuik van de grond af.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Aanwijzing\"><\/span><span style=\"text-decoration: underline;\" class=\"underline\"><strong>Aanwijzing<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Wanneer je de zonnegroet doet is het belangrijk om de bewegingen van je lichaam te laten samenvloeien met de ademhaling. Iedere in- en uitademing vormen de basis van de beweging van je lichaam en de start en het einde van een ademhaling loopt idealiter samen met het begin en einde van een beweging. Dankzij dit samenvloeien van ademhaling en beweging leer je je lichaam bewegen in een flow en komen zowel je ademhaling als je gedachten tot rust.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<p class=\"responsive-video-wrap clr\"><iframe loading=\"lazy\" title=\"Zonnegroet Yoga Stap-voor-Stap | Yoga Oefeningen en Houdingen | Happy with Yoga\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/j3cySbSwjiQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-kioken-spacer\" style=\"color:#678cea;height:50px\"><hr><\/div>\n\n\n<style>.kb-row-layout-id1616_f6ff4f-98 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1616_f6ff4f-98 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1616_f6ff4f-98 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1616_f6ff4f-98 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1616_f6ff4f-98 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1616_f6ff4f-98 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1616_f6ff4f-98 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1616_425f90-c4 > .kt-inside-inner-col,.kadence-column1616_425f90-c4 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1616_425f90-c4 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1616_425f90-c4 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1616_425f90-c4 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1616_425f90-c4 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1616_425f90-c4{position:relative;}@media all and (max-width: 1024px){.kadence-column1616_425f90-c4 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1616_425f90-c4 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1616_425f90-c4\"><div class=\"kt-inside-inner-col\">\n\t\t<!-- MasterSlider -->\n\t\t<div id=\"P_MS627399178e433\" class=\"master-slider-parent msl ms-parent-id-1\" style=\"max-width:-10px;\">\n\n\t\t\t\n\t\t\t<!-- MasterSlider Main -->\n\t\t\t<div id=\"MS627399178e433\" class=\"master-slider ms-skin-light-6 round-skin\">\n\t\t\t\t \t\t\t\t \n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap2.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><div><p><span style=\"font-family: verdana, geneva, sans-serif;\"><b>2. Adem in, en strek je armen omhoog en naar achteren.<\/b><\/span><br><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">&#x2013; Je armen bevinden zich naast je oren.<\/span><br><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">&#x2013; Kijk diagonaal omhoog, laat je hoofd niet naar achteren vallen.<\/span><br><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">&#x2013; De knie&#xEB;n zijn recht, de heupen duwen licht naar voren.<\/span><\/p><\/div><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap3.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><div><p><span style=\"font-family: verdana, geneva, sans-serif;\">&#xA0;<b>3. Adem uit, en buig voorover, plaats je handpalmen op de vloer, aan de buitenkant van je voeten.<br><\/b><span style=\"font-size: 14px;\">&#x2013; Als je niet met rechte knie&#xEB;n je handpalmen op de vloer kunt plaatsen, kun je de knie&#xEB;n enigszins buigen.<\/span><\/span><br><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">&#x2013; Breng je neus in de richting van je knie&#xEB;n.<\/span><\/p><\/div><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap4.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><div><div><div><p><span style=\"font-family: verdana, geneva, sans-serif;\"><b>4. Laat je handen staan, adem in en zet je rechterbeen zo ver mogelijk naar achteren.<\/b><\/span><br><span style=\"font-size: 14px; font-family: verdana, geneva, sans-serif;\">&#x2013; Plaats je rechterknie op de vloer, met de tenen van je rechtervoet naar achteren.<\/span><br><span style=\"font-size: 14px; font-family: verdana, geneva, sans-serif;\">&#x2013; Duw je bekken naar voren terwijl je de linkerknie in een hoek van 90 graden houdt.<\/span><br><span style=\"font-size: 14px; font-family: verdana, geneva, sans-serif;\">&#x2013; Open je borstkas, kijk schuin naar boven, terwijl je handpalmen op de vloer blijven.<\/span><\/p><\/div><\/div><p><b>&#xA0;<\/b><\/p><\/div><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap5.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><ol start=\"5\"><li style=\"font-weight: 400;\"><span style=\"font-family: verdana, geneva, sans-serif;\"><strong> Houd de adem in, en zet je linkerbeen naar achteren.<\/strong><\/span><br><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">&#x2013; Je lichaam is van je hoofd tot aan je hielen &#xE9;&#xE9;n rechte lijn (opdrukpositie)<\/span><\/li><\/ol><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap6.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><p style=\"vertical-align: baseline; margin: 12.0pt 0cm 12.0pt 0cm;\"><span style=\"font-family: verdana, geneva, sans-serif;\"><b><span style=\"color: #333333; letter-spacing: 0.2pt;\">6. Adem uit, en laat je knie&#xEB;n, borstkas en voorhoofd op de vloer zakken.<\/span><\/b><span style=\"color: #333333; letter-spacing: 0.2pt;\"><br><span style=\"font-size: 14px;\">&#x2013; Zonder je lichaam naar achteren te bewegen, breng je de borstkas tussen je handen op de vloer.<\/span><br><span style=\"font-size: 14px;\">&#x2013; Daarna leg je het voorhoofd op de vloer.Je knie&#xEB;n, borstkas en voorhoofd raken de vloer; je heupen zweven boven de vloer.<\/span><\/span><\/span><\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap7.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><ol start=\"7\"><li><strong> Adem in, en schuif naar voren en omhoog, kijk omhoog en naar achteren.<\/strong><br><br>&#x2013; Open je borstkas en kijk omhoog en naar achteren, zonder het hoofd te laten vallen.<br>&#x2013; Je benen blijven op de vloer, Je tenen wijzen naar achteren.<br>&#x2013; Beweeg je handen niet terwijl je in deze positie komt.<br>&#x2013; Je ellebogen zijn enigszins gebogen, parallel met je lichaam, en je schouders duwen naar beneden.<\/li><\/ol><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap8.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><ol start=\"8\"><li><strong> Adem uit, krul je tenen en duw je heupen naar het plafond.<\/strong><\/li><\/ol><p>&#x2013; Zonder je handen of voeten te bewegen, duw je de heupen in de richting van het plafond.<br>&#x2013; Je handen staan plat op de vloer, de hielen mogen enigszins van de vloer af zijn.<br>&#x2013; Je hoofd bevindt zich tussen je armen.<br>&#x2013; Kijk naar je voeten en probeer je borstkas naar je knie&#xEB;n te brengen.<\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap9.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><ol start=\"9\"><li><strong> Adem in, en zet je rechtervoet tussen je handen.<\/strong><\/li><\/ol><p>&#x2013; Houd je vingers en tenen in een lijn.<br>&#x2013; Breng je linkerknie naar de vloer, richt de tenen van je linkervoet naar achteren, en duw je bekken naar voren in de richting van je rechter hiel.<br>&#x2013; Kijk schuin omhoog &#x2013; net als in Positie 4.<\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap10.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><p style=\"vertical-align: baseline; margin: 12.0pt 0cm 12.0pt 0cm;\"><b><span style=\"font-family: 'Arial',sans-serif; color: #333333; letter-spacing: .2pt;\">10. Adem uit, en terwijl je de handen in dezelfde positie houdt, krul je de tenen van je linkervoet en zet je de linkervoet naast de rechtervoet.<\/span><\/b><\/p><p style=\"vertical-align: baseline; margin: 12.0pt 0cm 12.0pt 0cm;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333; letter-spacing: .2pt;\">&#x2013; Duw je neus tussen je knie&#xEB;n en houd je enkels met je handen vast.<br>&#x2013; Houd de knie&#xEB;n recht.<\/span><\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide\" data-delay=\"3\" data-fill-mode=\"fill\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap11.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><ol start=\"11\"><li><span style=\"font-family: verdana, geneva, sans-serif;\"><strong> Adem in, en kom met gestrekte armen omhoog.<\/strong><\/span><\/li><\/ol><p><span style=\"font-family: verdana, geneva, sans-serif; font-size: 14px;\">-Buig naar achteren &#x2013; net als in Positie 2.<\/span><\/p><p>&#xA0;<\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"ms-slide zon-1\" data-delay=\"3\" data-fill-mode=\"fit\" style=\"background-color:#92e1f7;\">\n\t\t\t\t\t<div class=\"ms-pattern \" style=\"background-color:rgba(0, 0, 0, 0.5);\"><\/div>\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/plugins\/master-slider\/public\/assets\/css\/blank.gif\" alt=\"\" title=\"\" data-src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Zonnegroet-stap12.jpg\"\/>\n\n\t\t\t\t\t<div class=\"ms-info\"><p style=\"vertical-align: baseline; margin: 12.0pt 0cm 12.0pt 0cm;\"><span style=\"font-family: verdana, geneva, sans-serif;\"><b><span style=\"color: #333333; letter-spacing: 0.2pt;\">12. Adem uit, breng je handen voor je borstkas.<br><\/span><\/b><span style=\"color: #333333; letter-spacing: 0.2pt; font-size: 14px;\">Dit is het einde van een halve ronde. <br>Herhaal alles aan de linkerkant (het linkerbeen stapt eerst naar achteren en daarna naar voren) om &#xE9;&#xE9;n complete ronde van de Zonnegroet te voltooien. <br>Doe 6 tot 8 ronden, rust daarna in <a href=\"https:\/\/peacock-int.com\/tantra\/yogastijlen\/savasana\/\">Lijkhouding.<\/a><\/span><\/span><\/p><\/div>\n\n\n\t<div class=\"ms-thumb\"><div class=\"ms-tab-context\"><div class='\"ms-tab-context\"'><\/div><\/div>\n<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t<\/div>\n\t\t\t<!-- END MasterSlider Main -->\n\n\t\t\t \n\t\t<\/div>\n\t\t<!-- END MasterSlider -->\n\n\t\t<script>\n\t\t(function ( $ ) {\n\t\t\t\"use strict\";\n\n\t\t\t$(function () {\n\t\t\t\tvar masterslider_e433 = new MasterSlider();\n\n\t\t\t\t\/\/ slider controls\n\t\t\t\tmasterslider_e433.control('arrows'     ,{ autohide:true, overVideo:true  });\t\t\t\tmasterslider_e433.control('bullets'    ,{ autohide:true, overVideo:false, dir:'h', align:'bottom' , margin:10  });\n\n\t\t\t\tmasterslider_e433.control('scrollbar'  ,{ autohide:false, overVideo:true, dir:'v', inset:true, align:'left', color:'#f4490b' , margin:10  , width:4 });\n\t\t\t\tmasterslider_e433.control('slideinfo'  ,{ autohide:false, overVideo:true, dir:'v', align:'right',inset:false , margin:10  , size:300 });\n\t\t\t\t\/\/ slider setup\n\t\t\t\tmasterslider_e433.setup(\"MS627399178e433\", {\n\t\t\t\t\t\twidth           : 400,\n\t\t\t\t\t\theight          : 640,\n\t\t\t\t\t\tminHeight       : 400,\n\t\t\t\t\t\tspace           : 5,\n\t\t\t\t\t\tstart           : 1,\n\t\t\t\t\t\tgrabCursor      : true,\n\t\t\t\t\t\tswipe           : true,\n\t\t\t\t\t\tmouse           : true,\n\t\t\t\t\t\tlayout          : \"boxed\",\n\t\t\t\t\t\twheel           : false,\n\t\t\t\t\t\tautoplay        : false,\n\t\t\t\t\t\tinstantStartLayers:false,\n\t\t\t\t\t\tloop            : false,\n\t\t\t\t\t\tshuffle         : false,\n\t\t\t\t\t\tpreload         : 0,\n\t\t\t\t\t\theightLimit     : true,\n\t\t\t\t\t\tautoHeight      : true,\n\t\t\t\t\t\tsmoothHeight    : true,\n\t\t\t\t\t\tendPause        : false,\n\t\t\t\t\t\toverPause       : true,\n\t\t\t\t\t\tfillMode        : \"fill\",\n\t\t\t\t\t\tcenterControls  : true,\n\t\t\t\t\t\tstartOnAppear   : false,\n\t\t\t\t\t\tlayersMode      : \"center\",\n\t\t\t\t\t\thideLayers      : false,\n\t\t\t\t\t\tfullscreenMargin: 0,\n\t\t\t\t\t\tspeed           : 20,\n\t\t\t\t\t\tdir             : \"v\",\n\t\t\t\t\t\tparallaxMode    : 'swipe',\n\t\t\t\t\t\tview            : \"basic\"\n\t\t\t\t});\n\n\t\t\t\t\n\t\t\t\twindow.masterslider_instances = window.masterslider_instances || [];\n\t\t\t\twindow.masterslider_instances.push( masterslider_e433 );\n\t\t\t });\n\n\t\t})(jQuery);\n\t\t<\/script>\n\n\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has--font-size\" style=\"font-style:normal\"><span class=\"ez-toc-section\" id=\"Stap_7\"><\/span>Stap 7<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem langzaam en diep in, terwijl je je armen weer strekt (handen nog steeds plat op de grond). Richt je bovenlichaam daarbij vanaf je middel op. Buig je hoofd naar achteren, waardoor je je rug hol maakt. Kijk daarbij omhoog.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_8\"><\/span>Stap 8<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem uit terwijl je je heupen opricht, zodat je kont het hoogste punt van je lichaam wordt. Zorg dat je hoofd in een lijn is met je uitgestrekte armen. Houd je voeten naast elkaar en zorg dat ze gestrekt zijn (geen knik in je knie&#xEB;n).<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\"><span class=\"ez-toc-section\" id=\"Stap_9\"><\/span><strong>Stap 9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem langzaam in, zet daarbij je rechterbeen naar voren, zodat je voet tussen je handen komt te staan. Je rechterbeen komt hierbij tegen je borst. Buig je linkerbeen in zodat je knie bijna de grond raakt. Kijk daarbij omhoog.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stap_10\"><\/span><span style=\"color:#000000\" class=\"tadv-color\">Stap 10<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adem uit, terwijl je je linkervoet naast je rechtervoet, tussen je handen, plaats. Houd je handen op de grond. Strek je benen, houd daarbij je hoofd en rug nog naar beneden gericht. Buig je heupen om net als bij stap 3 je buik zo dicht mogelijk tegen je bovenbenen te brengen.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Stap_11\"><\/span><span style=\"color:#000000\" class=\"tadv-color\">Stap 11<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Strek je armen, net als in stap 2, boven je hoofd uit en adem daarbij in. Buig langzaam achterover zodat je rug hol trekt.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"Stap_12\"><\/span><span style=\"color:#000000\" class=\"tadv-color\"><strong>Stap 12<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Breng je armen naar beneden en vouw ze, net als bij stap 1, voor je borst. Kijk daarbij omhoog naar de zon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration: underline;\" class=\"underline\"><strong>OPMERKING<\/strong><\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Het is van groot belang dat je niet te ver wil gaan. Je moet luisteren naar je lichaam. Een beetje spanning is goed, maar bij een vorm van pijn dien je de druk meteen te verlichten!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>SURYA NAMASKAT (Zonnegroet) Introductie: De zonnegroet is een serie oefeningen die men kan doen om het lichaam flexibel te maken en op te rekken. Deze oefeningen maken de spieren soepel en elastisch. 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