{"id":14171,"date":"2024-05-07T09:44:35","date_gmt":"2024-05-07T07:44:35","guid":{"rendered":"https:\/\/tena.yoga\/blog\/yoga-sad\/"},"modified":"2026-04-01T12:15:06","modified_gmt":"2026-04-01T10:15:06","slug":"yoga-sad","status":"publish","type":"post","link":"https:\/\/tena.yoga\/bs\/blog\/yoga-sad\/","title":{"rendered":"Joga sad"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">yoga i mindfulness zalogaj\u010di\u0107i<\/h2>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>Microlearning<\/em> i <em>Micro workouts<\/em> za svaki dan, u svakodnevnim radnjama. <\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikro u\u010denje je pristup u\u010denju koji pru\u017ea lako usvojiv i sa\u017eet obrazovni sadr\u017eaj u kratkoj, fokusiranoj formi.* Projekt Mali Buda nudi u\u010denje Budinog nauka na razumljiv i lako primjenjiv na\u010din te motivira da se prisjetimo biti mindful u svim uvjetima i situacijama tijekom dana. <\/p>\n\n\n\n<p>Mikro treninzi ili <em>exercise snacks<\/em> su kratke seanse tjelesne aktivnosti koje se izvode vi\u0161e puta tijekom dana u trajanju od 1 do 10 minuta.** Korisnije je vje\u017ebati svakih sat vremena po 5 minuta, nego jednom u par dana na sat vremena. Projekti Yoga sad i Yoga dok motiviraju nas da se tijekom dana sjetimo razgibati i uklopiti vje\u017ebanje u svakodnevne radnje.<\/p>\n\n\n\n<p>*<a href=\"https:\/\/www.google.com\/search?client=safari&amp;rls=en&amp;q=micro+learning&amp;ie=UTF-8&amp;oe=UTF-8\" data-type=\"link\" data-id=\"https:\/\/www.google.com\/search?client=safari&amp;rls=en&amp;q=micro+learning&amp;ie=UTF-8&amp;oe=UTF-8\" target=\"_blank\" rel=\"noreferrer noopener\">Microlearning<\/a> i **<a href=\"https:\/\/www.google.com\/search?client=safari&amp;rls=en&amp;q=micro+exercising&amp;ie=UTF-8&amp;oe=UTF-8\">Micro exercising<\/a><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<iframe loading=\"lazy\" title=\"YOGA SAD - Yoga i mindfulness zalogaj\u010di\u0107i\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZhWxcm9VLTk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">Pogledaj video na YouTube: <a href=\"https:\/\/youtu.be\/ZhWxcm9VLTk\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/ZhWxcm9VLTk\">VIDEO<\/a><\/figcaption><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Od po\u010detka, od namjere<\/h4>\n\n\n\n<p><strong>Namjera ovog projekta je motivacija da se vi\u0161e puta tijekom dana ciljano kre\u0107emo te da se prisjetimo biti mindful kako bi kultivirali zdravlje tijela i uma prirodnim putem. <\/strong>Primjer: sjedim dulje vrijeme i tijelo mi javlja &#8220;pomakni se, razgibaj se, trebam kisika&#8221;. U uredu sam, gdje se smatra neprikladno ustati od posla i razgibati se, pa ignoriram te signale. Naravno da se nakon posla, u kojem 8 sati ignoriram potrebe svojeg tijela, osje\u0107am umorno, kruto, nervozno i da imam &#8220;kratki fitilj&#8221;. Pre\u0161la sam preko sebe i osnovnih potreba svojeg tijela, prekr\u0161ila zakon nenasilja prema sebi i izgubila suosje\u0107anje. <br>Zamisli da se svi u uredu dogovore da vje\u017ebaju svakih 45 minuta po 5 minuta? :)<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Smisao prakse<\/h4>\n\n\n\n<p>Smisao \u017eivota je dati najbolje \u0161to mo\u017eemo onome \u0161to radimo u svakom trenutku. Kad \u017eivimo pod tim motom nije nam \u017eao ni za jedan trenutak jer smo uvijek dali najbolje \u0161to smo mogli. Dati najbolje zna\u010di: svoju punu pa\u017enju, jasno\u0107u namjera iz kojih djelujmo, stalo\u017eenost, otvorenost, strpljenje&#8230; <br>Ali tako\u0111er zna\u010di da se igramo i zabavimo dok ne\u0161to radimo, da unesemo veselje i humor u svakodnevne radnje. Zar nije ljep\u0161e vje\u0161ati ve\u0161 s osmijehom dok usput vje\u017ebamo \u010du\u010dnjeve nego ljutito jer ga mu\u017e jo\u0161 nije objesio? <strong>Vje\u0161anje ve\u0161a je u oba slu\u010daja ista radnja koju moramo obaviti ali svojim odnosom mijenjamo provedeno vrijeme od ljutitog u korisno i zabavno, time stvaramo trenutke kojima \u017eivimo \u017eivot pun smisla i vrijednosti.<\/strong><\/p>\n\n\n\n<p>Provo\u0111enjem te namjere u djelo mo\u017eemo re\u0107i da nam je praksa dostupna u svakom trenutku, i vi\u0161e od toga &#8211; praksa (prisutnosti i davanja najbolje od sebe bez zadr\u0161ke) JE svaki trenutak ako tako odaberemo. <br><strong>Ovaj projekt podsje\u0107a nas na te vrijednosti i motivira da ih zaista \u017eivimo, upu\u0107uje kako da Budinu i yogijsku mudrost provedemo u djelo.<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><\/p>\n<\/blockquote>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Gradimo sliku od malih kockica, redamo &#8220;mindful&#8221; trenutke i one u kojima pokretom svjesno balansiramo energiju tijela da sagradimo cjelinu koju \u017eelimo vidjeti, \u017eivot koji je vrijedan \u017eivjeti.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Zaigrajmo se sa sobom i svojim umom te uzmimo stvari veselije, opu\u0161tenije, manje ozbiljno.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017delja za praksom<\/h4>\n\n\n\n<p>Izazov je prona\u0107i vrijeme za vje\u017ebanje u svakodnevnoj rutini. Praksa nam je hrana, daje veselje i smisao za sve ostalo te kapacitet da budemo dobro s drugim ljudima. To je vrijeme jako va\u017eno, poriv na\u0161eg bi\u0107a da ostanemo zdravog duha u zdravom tijelu, \u0161to je osnovno. S obzirom na to da je u nekim fazama te\u0161ko odvojiti mirnih sat vremena i organizirati se <strong>pozvam te da yogu i mindfulness ukomponira\u0161 u svakodnevni \u017eivot i svakodnevne radnje.  <\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u017delja za yogom je potreba za kvalitetnim vremenom za sebe, za malo introspektive, da se sjetimo pravih vrijednosti te resetiramo tijelo i um.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za odr\u017eavati praksu redovitom potrebna nam je zdrava disciplina, pro\u010ditaj blog <a href=\"https:\/\/tena.yoga\/blog\/put-samodiscipline\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/blog\/put-samodiscipline\/\" target=\"_blank\" rel=\"noreferrer noopener\">7 KORAKA SAMODISCIPLINE<\/a> i motiviraj se za vje\u017ebanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/Utthita_hasta.jpg\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/Utthita_hasta-1024x683.webp\" alt=\"\" class=\"wp-image-4279\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/Utthita_hasta-1024x683.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/Utthita_hasta-600x400.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/Utthita_hasta.jpg 1417w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Foto: Stjepan Tafra, uvala Stiniva, Vis<\/figcaption><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ideja o savr\u0161enstvu se otpu\u0161ta<\/h4>\n\n\n\n<p>Kad sam bila mla\u0111a moja praksa yoge trajala je oko dva sata uz dodatnu redovnu meditaciju svaki dan. To je bio neki ideal, yoga u kojoj se skroz do kraja &#8220;izyogira\u0161&#8221; i meditacija u kojoj &#8220;prona\u0111e\u0161 mir&#8221;. Sada sam otpustila sve ideale, uzimam \u0161to mogu i zahvalna sam na tome vi\u0161e nego \u0161to sam bila kada sam imala sve uvjete &#8220;kako treba&#8221;. Sada je sve kaoti\u010dno ali puno iskrenije, vi\u0161e dolazi iz moje prave potrebe za pokretom, dahom i otvoreno\u0161\u0107u, a manje iz ideje da s yogom trebam ne\u0161to posti\u0107i. Sada sam uronjena u <em>Samsaru<\/em>, sada sam majka, snalazim se kako znam i umijem, \u017eivim najbolje \u0161to mogu da rastem u smjeru zdravlja. Naravno <em>Samsara<\/em> je bila moj milje i prije ali taj mi je prividni red davao osje\u0107aj da sam malo iznad, malo &#8220;spa\u0161ena&#8221;. <strong>Ako \u017eivi\u0161 kaoti\u010dno samo se opusti, tu si, stigla si, yoga je sad.<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Bitno je dobro namjestiti namjeru iz koje djelujemo pa \u0107e i jedna minuta imati 100%-tnu vrijednost.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prvi korak<\/strong> je otpustiti ideje kako bi stvari trebale biti da bi bile dovoljno dobre, da si prestanemo stavljati zelenu kva\u010dicu kada ispunimo svoja o\u010dekivanja &#8211; ne mora biti sve ili ni\u0161ta.<br><strong>Drugi je<\/strong> vidjeti svoje obaveze kao vrijeme za sebe. Dok perem su\u0111e ili vje\u0161am ve\u0161, osvijestim kako sam namjestila tijelo, kako di\u0161em, kakav mi je izraz lica, s kime se sva\u0111am u glavi, \u0161to se doga\u0111a? Pitam se &#8220;kako mogu promijeniti svoje stanje i biti opu\u0161tena, otvorena da s lako\u0107om radim to \u0161to radim&#8221;? <br><strong>Tre\u0107i je <\/strong>sjetiti se ustati redovito tijekom dana i kratko odjvje\u017ebati.<br>Prebacujemo ideal o praksi yoge od &#8220;mojih sat vremena u savr\u0161enom svemiru&#8221; u sada i ovdje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7353\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-1024x1024.webp\" alt=\"\" class=\"wp-image-7353\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/ekapadashisshasana_yoga.webp 1472w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7359\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-1024x1024.webp\" alt=\"\" class=\"wp-image-7359\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/fullbridge_yogapose_dropback.webp 1505w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7357\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-1024x1024.webp\" alt=\"\" class=\"wp-image-7357\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/handstand_jumpthrough_yoga.webp 1523w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7361\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-1024x1024.webp\" alt=\"\" class=\"wp-image-7361\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/karandavasana_female_yoga_pose.webp 1420w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7355\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-1024x1024.webp\" alt=\"\" class=\"wp-image-7355\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose-1536x1536.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/krounchasana_yoga_pose.webp 1667w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga.webp\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-id=\"7363\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-1024x1024.webp\" alt=\"\" class=\"wp-image-7363\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-100x100.webp 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/scorpion_pose_yoga.webp 1396w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ionako nema drugog, boljeg vremena da budemo mindful nego \u0161to je ovaj sada\u0161nji trenutak. Ionako je na\u0161a praksa zapravo otpustiti identifikaciju s onime kako mislimo da bi stvari trebale biti i u\u017eivati u poniznosti slu\u017eenja ba\u0161 kroz svakodnevne radnje.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u017delja za praksom, spoznajom i napretkom je goru\u0107a \u017eudnja i zato ju je bolno odga\u0111ati dok \u010dekamo savr\u0161ene uvjete.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra vijest je da nam ne trebaju nikakvi drugi uvjeti &#8211; ovo \u0161to se sada doga\u0111a, najplodniji je teren za mindfulness, samo mu se trebamo otvoriti. <strong>Jedino \u0161to nas sprje\u010dava je ideja da treba biti nekako druga\u010dije da bi bilo dobro vrijeme za praksu i za &#8220;moj mir&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Meditacija je mirna refleksija ali ne mora biti mirno ono \u0161to reflektiramo nego je miran onaj tko reflektira.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena.webp\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena-1024x683.webp\" alt=\"\" class=\"wp-image-6702\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena-1024x683.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena-600x400.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena-1536x1024.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/warrior_yoga_tena.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Foto: Stjepan Tafra, uvala Stiniva, Vis<\/figcaption><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kontinuitet Mindfulenssa<\/h4>\n\n\n\n<p>Ne trebamo mir za mindfulness. Trebamo se <strong>SJETITI<\/strong> osvijestiti \u0161to sada osje\u0107amo, ra\u0161iriti pa\u017enju oko onoga \u0161to je skuplja, dozvoliti da bude \u0161to je te djelovati iz jasnih, ispravnih namjera. U tom stavu je mir. Bez njega je borba. Na taj smo na\u010din pozvani prakticirati u svim uvjetima i situacijama, jer na\u0161a pa\u017enja uvijek mo\u017ee biti \u0161ira od onoga \u0161to se doga\u0111a, mo\u017eemo probuditi zdrav odnos i nje\u017enost prema sebi. \u0160to se vi\u0161e puta <strong>sjetimo<\/strong> i primijenimo te principe u svakodnevnim radnjama, postat \u0107e nam lak\u0161e tako \u017eivjeti i mindfulness prerasta u naviku. Znate da i nakon prosvjetljenja treba rezati drva i nositi vodu, kao \u0161to ka\u017ee <a href=\"https:\/\/www.sloww.co\/enlightenment-chop-wood-carry-water\/\" data-type=\"link\" data-id=\"https:\/\/www.sloww.co\/enlightenment-chop-wood-carry-water\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zen poslovica<\/a>, <strong>drugim rije\u010dima i nakon \u0161to dosegnemo ono za \u010dime te\u017eimo, svakodnevni \u017eivot je svakodnevni \u017eivot.<\/strong><\/p>\n\n\n\n<p>Je li \u017eivot u moderno doba preubrzan za meditirati? Nemamo izgovora, tko zaista \u017eeli i ima jak poriv u sebi radit \u0107e yogu SAD.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Time \u0161to se prisjetimo biti mindful tijekom dana i upiknemo na\u0161 &#8220;Mindfulness pin&#8221; u svakodnevne radnje gradimo kontinuitet Mindfulnessa.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Va\u017enost redovitog pokreta<\/h4>\n\n\n\n<p>Redovita mi\u0161i\u0107na kontrakcija kroz pokret, hodanje ili kratko ciljano vje\u017ebanje, svako malo tijekom dana nu\u017ena je za odr\u017eavati zdravi metabolizam, tonus mi\u0161i\u0107a, aktivnost plu\u0107a, mobilnost tijela, dobar omjer snage i opu\u0161tenosti te kontinuitet toka vitalne energije. Korisnije je vje\u017ebati svakih sat vremena na 5 minuta, nego jednom u par dana na sat vremena. <strong>Na taj na\u010din pokret ima vrlo direktan, prakti\u010dan u\u010dinak i postaje ugra\u0111en u na\u0161 svakodnevni \u017eivot. <\/strong>Redovitim razgibavanjem vratimo pa\u017enju u tijelo, osjetimo koji nas dio &#8220;zove na pokret&#8221; i oslu\u0161kujemo govor tijela, za razliku od toga da ga zanemarujemo i &#8220;\u017eivimo u glavi&#8221;. Pokretom tijekom dana mo\u017eemo vrlo uspje\u0161no balansirati umor ili nemir, <em>resetirati<\/em> tijelo i um, preusmjeriti stres i podignuti raspolo\u017eenje. Redovito \u0107emo se sjetiti prodisati dulje i dublje \u0161to pobolj\u0161ava koncentraciju, smanjuje umor i negativni u\u010dinak simpati\u010dkog \u017eiv\u010danog sustava. Vi\u0161e o istra\u017eivanjima i va\u017enosti mini treninga koje nam donosi moderna medicina prona\u0111ite nakon ovog teksta.*<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-left\">YOGA JE SAD<\/h4>\n\n\n\n<p>Projekt &#8220;Yoga Sad&#8221; dijeli se u tri grane: Yoga sad, Yoga dok\u2026 i Mali buda, sve su tri kratki videi u kojima u jednoj minuti poka\u017eem vje\u017ebu li dam savjet. <strong>Yoga sad <\/strong>su videi s vje\u017ebama koje mo\u017ee\u0161 napraviti odmah, bez prostirke neovisno gdje si, kao dobru kratku pauzu. <strong>Yoga dok<\/strong> videi su u kojima te inspiriram kako mo\u017ee\u0161 vje\u017ebati dok obavlja\u0161 dnevne radnje. <strong>Mali buda<\/strong> je set mindful savjeta i meditativnih uputa. Pozvani ste implementirati ove videe u dan na kreativan na\u010din u svojem stilu. Dijelim ih na mojem Instagram profilu u obliku &#8220;reelova&#8221; i YouTube kanalu u obliku &#8220;shortova&#8221;.<\/p>\n\n\n\n<p><strong>Za redovne sate yoge i mindfulnessa pridru\u017ei se mojem vo\u0111enom <a href=\"https:\/\/tena.yoga\/bs\/online-yoga\/\" data-type=\"page\" data-id=\"10\">online yoga<\/a> programu. Igraj se i u\u017eivaj, vidimo se, Tena<\/strong>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02.png\"><img decoding=\"async\" width=\"511\" height=\"511\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02.png\" alt=\"\" class=\"wp-image-4276\" style=\"width:150px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02.png 511w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_sad_logo-02-150x150.webp 150w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/a><\/figure>\n<\/div>\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<iframe loading=\"lazy\" title=\"Digni se sada, razvje\u017ebaj guzu u noge. #yogasad #yogaexercise #gluteus\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/UP-8XMUShN8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Yoga nam je uvijek dostupna, ne trebamo prostirku za malo razgibavanja. <\/strong>Digni se odmah i napravi ne\u0161to za sebe. Pokreni svoju energiju s jednom ili par jednostavnih vje\u017ebica, malo prodi\u0161i i protegni se jer u\u010destali pokret, svako malo, jako puno zna\u010di. Polako probudit \u0107e ti se apetit za vje\u017ebanjem, prebrodit \u0107e\u0161 lijenost, osjetiti gu\u0161t pokreta i zdravlje u svojem tijelu. Za redovnu praksu yoge priklju\u010di se mojem redovnom programu <a href=\"https:\/\/tena.yoga\/bs\/online-yoga\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/online-yoga\/\">online yoge<\/a>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01.png\"><img decoding=\"async\" width=\"511\" height=\"511\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01.png\" alt=\"\" class=\"wp-image-4257\" style=\"width:150px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01.png 511w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/yoga_dok-01-150x150.webp 150w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/a><\/figure>\n<\/div>\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<iframe loading=\"lazy\" title=\"Metla je priru\u010dni alat za uspravno dr\u017eanje. Oja\u010daj gornje le\u0111ne i istegni prsne mi\u0161i\u0107e.\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/uJpPnODViNE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dok radi\u0161 svakodnevne radnje mo\u017ee\u0161 se namjestiti tako da vje\u017eba\u0161, a ne da umara\u0161 svoje tijelo.<\/strong> Kroz nekoliko jednostavnih savjeta pokazujem ti kako mo\u017ee\u0161 zaigrano vje\u017ebati za vrijeme dok obavlja\u0161 svoje dnevne radnje. Dosta &#8220;ku\u0107nih poslova&#8221; na primjer uklju\u010duje sagibanje i dizanje, dok radi\u0161 taj pokret sjeti se pravilno namjestiti tako da lije\u010di\u0161 le\u0111a i ja\u010da\u0161 gluteuse umjesto da te nakon obavljenog zadatka tijelo jo\u0161 vi\u0161e boli. Igraj se i probaj.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03.png\"><img decoding=\"async\" width=\"511\" height=\"511\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03.png\" alt=\"\" class=\"wp-image-4261\" style=\"width:150px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03.png 511w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/05\/mali_buda_sad-03-150x150.webp 150w\" sizes=\"(max-width: 511px) 100vw, 511px\" \/><\/a><\/figure>\n<\/div>\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<iframe loading=\"lazy\" title=\"Za\u0161to \u017eeli\u0161 meditirati, \u0161to te vu\u0107e prema meditaciji? #mindfulness\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/ns3CuCKQHbc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mali buda te prisje\u0107a na vrijednosti koje treba \u017eivjeti. <\/strong>Probudi suosje\u0107ajan, empati\u010dan i mudar odnos koji vodi prema emotivnom i mentalnom zdravlju. Sjeti se u pravom trenutku da \u017eeli\u0161 imati strpljenja i opustiti se da dobije\u0161 vi\u0161e prostora, da s mirom prona\u0111e\u0161 rje\u0161enje. Uzmi savjete koji ti poma\u017eu i koristi ih, ovo znanje na\u0161e je ljudsko bogatstvo i pravo svakoga od nas. Na<a href=\"https:\/\/tena.yoga\/bs\/programi\/online-mindfulness-tecaj-za-pocetnike\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/programi\/online-mindfulness-tecaj-za-pocetnike\/\"> Mindfulness te\u010dajevima<\/a> meditiramo zajedno i motiviramo se za praksu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\">PRETPLATI SE NA MOJ <a href=\"https:\/\/www.youtube.com\/@TenaRebernjakYogaTeacher\/shorts\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@TenaRebernjakYogaTeacher\/shorts\" target=\"_blank\" rel=\"noreferrer noopener\">YOUTUBE KANAL<\/a> ZA PRATITI OVE KRATKE SNIMKE.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png\"><img decoding=\"async\" width=\"283\" height=\"283\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png\" alt=\"\" class=\"wp-image-3979\" style=\"width:150px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png 283w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona-150x150.webp 150w\" sizes=\"(max-width: 283px) 100vw, 283px\" \/><\/a><\/figure>\n<\/div>\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p><strong>* ZNANSTVENE DOBROBITI MINI VJE\u017dBI<\/strong><\/p>\n\n\n\n<p>Dr. Casey Means, MD:<br>Da je hodanje tableta bilo bi naju\u010dinkovitija tableta koju imamo u modernoj medicini. Nije toliko klju\u010d u samim koracima, nego u tome da je kontrakcija mi\u0161i\u0107a lijek. Tajna je u tome da se vi\u0161e kre\u0107emo tijekom dana.<br>Kada kontrahiramo mi\u0161i\u0107e, makar samo s par koraka ili par \u010du\u010dnjeva stimuliramo stanice da gurnu kanale za glukozu na stani\u010dne membrane gdje ona mo\u017ee biti uklju\u010dena u metaboli\u010dke procese za kori\u0161tenje te energije \u010dime je odstranjivanje glukoze uspje\u0161no. Ina\u010de glukoza ostaje zarobljena u &#8220;vre\u0107ici&#8221; duboko u stanici i mitohondriji je ne mogu isprocesirati.<\/p>\n\n\n\n<p>Uzmimo primjer dvoje ljudi.<br>Prva osoba hoda 1-2 minute svakih 30 minuta tijekom cijelog dana. Ta osoba stimulira kanale za glukozu da budu na stani\u010dnoj membrani cijeli dan.<br>Druga osoba jako puno vje\u017eba sat vremena na po\u010detku ili kraju dana ali ostatak dana sjedi. Ona je svakako dobila benefite od tog vje\u017ebanja no tijekom ve\u0107ine dana kanali za glukozu su unutar stanica i ne mogu procesuirati glukozu.<\/p>\n\n\n\n<p>Kratke pauze hodanja, par \u010du\u010dnjeva ili istezanja svakih 30 minuta tijekom cijelog dana guraju glukozu kroz kanale prema povr\u0161ini da je sustavno aktivna.&nbsp;<\/p>\n\n\n\n<p>Ta dva primjera pokazuju skroz druga\u010diju fiziologiju, a tako ju je jednostavno promijeniti.<br>Nije stvar samo u koracima, ve\u0107 u regularnoj kontrakciji mi\u0161i\u0107a tijekom dana.<br>To je potvrdila i klini\u010dka studija u kojoj su uzeli tri skupine. Jedna je hodala 20 minuta 3 puta na dan prije obroka, druga je hodala 20 minuta 3 puta na dan nakon obroka i tre\u0107a skupina je hodala 2-3 minute svakih 30 minuta. U sve tri skupine zbroj minuta pokreta je bio 60 minuta na dan. Uspore\u0111ivali su se segmenti duljeg vje\u017ebanja naspram kratkih \u0161etnji svakih 30 minuta tijekom budnog dana.&nbsp;<\/p>\n\n\n\n<p>Grupa koja je radila kratke pokrete redovito tijekom dana imala je zna\u010dajno ni\u017eu 24-satu razinu glukoze i 24-satnu razinu inzulina, oni su metaboli\u010dki zdraviji. Istra\u017eivanja pokazuju da kada sustavno poti\u010demo kanale za glukozu da idu na stani\u010dne membrane glukoza se stalno koristi.<\/p>\n\n\n\n<p>Kratki pokreti ne zamjenjuju ciljano vje\u017ebanje u komadu, ali koncept vje\u017ebanja je jako formalan u na\u0161oj zapadnoj kulturi. Ako pogledamo &#8220;blue zones&#8221; ili &#8220;centenarians&#8221; (osobe koje su dosegnule \u017eivotnu dob iznad 100 godina) kod njih je pokret ugra\u0111en u svakodnevni \u017eivot. Mi smo izuzeli redovito kretanje iz na\u0161eg svakodnevnog \u017eivota i mislimo da \u0107e vje\u017ebanje jednom na dan ili jednom u par dana nadomjestiti svakodnevni redoviti pokret ali biokemijski ga ne zamjenjuje.<\/p>\n\n\n\n<p>Veliki dio na\u0161eg puta ka zdravlju kao nacije je da uzmemo aktivnosti koje radimo sjede\u0107i i da ih vi\u0161e probamo raditi u pokretu, stoje\u0107i ili hodaju\u0107i, a ako moramo sjediti da se sjetimo di\u0107i svakih 30 minuta na 3 minute da izvu\u010demo kanale za glukozu na povr\u0161inu i aktiviramo mitohondrije.&#8221; <a href=\"https:\/\/www.youtube.com\/watch?v=8qaBpM73NSk&amp;t=2407s\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=8qaBpM73NSk&amp;t=2407s\" target=\"_blank\" rel=\"noreferrer noopener\">IZVOR<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mini vje\u017ebanje za zaposlene<\/strong><\/p>\n\n\n\n<p>Zanima li vas je li izvo\u0111enje mini vje\u017ebi jednako u\u010dinkovito kao jedna dulja sesija? Odgovor je odlu\u010dno DA! Istra\u017eivanja pokazuju da ne trebate raditi sve svoje vje\u017ebe odjednom da biste vidjeli zna\u010dajne prednosti. Dosljedno kretanje tijekom dana je klju\u010dno.<\/p>\n\n\n\n<p>Mini trening uklju\u010duje razbijanje rutine vje\u017ebanja od jednom na kra\u0107e, \u010de\u0161\u0107e sesije raspore\u0111ene tijekom dana umjesto jednog dugog treninga. Mini treninzi obi\u010dno traju od 5 do 20 minuta i mogu se izvoditi bilo gdje, bilo kada, bez ikakve skupe opreme. Koncept koji stoji iza mini-vje\u017ebi je da mogu pomo\u0107i u pove\u0107anju metabolizma, potaknuti razinu energije i smanjiti dugotrajno sjedenje. Na primjer, mo\u017eete isprobati 5-minutno vje\u017ebanje tjelesne te\u017eine ujutro, 10-minutno vje\u017ebanje joge tijekom pauze za ru\u010dak i 10-minutnu \u0161etnju nave\u010der. <a href=\"https:\/\/www.bexleypools.com.au\/the-power-of-mini-workouts-for-busy-professionals\/#:~:text=The%20concept%20behind%20mini%2Dworkouts,minute%20walk%20in%20the%20evening.\" data-type=\"link\" data-id=\"https:\/\/www.bexleypools.com.au\/the-power-of-mini-workouts-for-busy-professionals\/#:~:text=The%20concept%20behind%20mini%2Dworkouts,minute%20walk%20in%20the%20evening.\" target=\"_blank\" rel=\"noreferrer noopener\">IZVOR<\/a> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Malo mudrosti meditacije i yoga koje mo\u017eemo odmah primijeniti jer kad dobro postavimo namjeru iz koje djelujemo i jedna minuta ima 100%-tnu vrijednost.<\/p>\n","protected":false},"author":2,"featured_media":14034,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[530,534,535,465],"class_list":["post-14171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-meditacija","category-mindfulness","category-yoga"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/posts\/14171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/comments?post=14171"}],"version-history":[{"count":1,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/posts\/14171\/revisions"}],"predecessor-version":[{"id":16725,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/posts\/14171\/revisions\/16725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media\/14034"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=14171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/categories?post=14171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}