{"id":16165,"date":"2025-12-27T20:39:52","date_gmt":"2025-12-27T19:39:52","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/ponizni-ponos-2\/"},"modified":"2026-07-12T11:43:33","modified_gmt":"2026-07-12T09:43:33","slug":"ponizni-ponos","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/ponizni-ponos\/","title":{"rendered":"Ponizni ponos"},"content":{"rendered":"\n<div style=\"height:10px\" 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-7387b849 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%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png\" alt=\"\" class=\"wp-image-6396\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">JOGA ZA PRSA \u2013 USPRAVNO DR\u017dANJE I VRAT<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Joga asane se \u010desto zovu po stanju kojeg s njima te\u017eimo posti\u0107i, a one koje se zovu \u201cratnik\u201d poja\u0161njavaju no\u0161enje stava poniznog ponosa. Joga ratnik je miran, stabilan i odlu\u010dan, sna\u017ean i spreman ali ne reagira na slijepo, \u010deka da vidi ta\u010dno \u0161to se doga\u0111a da mo\u017ee djelovati pomno i iz ispravnih namjera. U asanama koje se zovu ratnik zauzimamo taj stav svojim tijelom \u2013 noge sna\u017eno nose mir i odlu\u010dnost, a prsa opu\u0161teno i otvoreno nose stav mirnog posmatranja i svijesti. <strong>Joga ratnik se bori za mir, svjetlost, budnost i jasno dr\u017eanje ispravnih namjera ali ima o\u0161trinu i zna \u010demu treba re\u0107i ne (zdravo ne je jako va\u017ean dio pravog saosje\u0107anja).<\/strong> To je savr\u0161eni omjer ponosa i poniznosti koji vje\u017ebamo nositi svojim tijelo, na\u010dinom na koji se kre\u0107emo i kako treniramo mi\u0161i\u0107e da se dr\u017eimo uspravno. Ovaj mjesec stavljamo naglasak na otvaranje prsa i dubinsko razgibavanje ramenog pojasa uz naglasak na uspravno dr\u017eanje i anuliranje \u201cturtle neck\u201d-a. Uz to stabilno i mirno dr\u017eimo snagu uz jake i mirne asane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Joga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>uspravno dr\u017eanje<\/li>\n\n\n\n<li>razgibavanje ramenog pojasa<\/li>\n\n\n\n<li>popravljanje <em>turtle neck<\/em> problema<\/li>\n\n\n\n<li>mirna snaga<\/li>\n\n\n\n<li>otvoreni stav <\/li>\n\n\n\n<li>ubrzanost i stres<\/li>\n\n\n\n<li><em>mindful<\/em> joga<\/li>\n\n\n\n<li>saosje\u0107ajni stav<\/li>\n\n\n\n<li>pozitivne afirmacije<\/li>\n<\/ul>\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:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">SADR\u017dAJ PAKETA SNIMKI<\/h2>\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-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica.webp\" aria-label=\"Open image: 7 12 Uvona Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-9473\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE I \u010cAS JOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">PONIZNI PONOS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U uvodnoj smo radionici objasnili\u00a0pojmove \u201cponizni\u201d i \u201cponos\u201d te kako i\u0107i u ekstreme u oba ta smjera nije ni korisno ni zdravo no kada na\u0111emo sredinu u kojoj je sadr\u017eano najbolje od oba pojma \u017eivimo pravi\u00a0<em>Middle path<\/em>\u00a0\u2013 srednji put.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Poniznost<\/strong>\u00a0je veselje pripadanja ne\u010demu ve\u0107em \u0161to \u0161tujemo i \u010demu se vra\u0107amo, u \u0161to imamo povjerenja i \u010demu se prepu\u0161tamo.\u00a0<br><strong>Ponos<\/strong>\u00a0je mirni osje\u0107aj ljubavi, sigurnosti, mogu\u0107nosti i znanja u tijelu za ono kako gradimo sebe i svoj \u017eivot. Neka ponizno razumijemo za na\u0161 bo\u017eanstveni, sveti aspekt, da smo dio ne\u010deg ve\u0107eg.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Svojim tijelom\u00a0gradimo i nosimo taj stav. Ponos je snaga i mir, a poniznost je otvorenost i lako\u0107a.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U vje\u017ebanju smo pro\u0161li uvodne prakse koje \u0107emo ovaj mjesec provoditi kroz sate, mnogo toga se odnosi na rad s ramenima, pozicioniranjem\u00a0vrata i otvaranjem prsa. Pro\u0161li smo sistematski razgibavanje vrata, ramena i ja\u010danje gornjih le\u0111a i mi\u0161i\u0107a ramenog pojasa. Danas malo izdvojeno, vje\u017ebu po vje\u017ebu ali onda \u0107emo ih tokom mjeseca uklopati u sate. Osjetit \u0107ete lijepo titranje ramena i po\u010dinjemo na\u0161e putovanje u opu\u0161tanje stresa koji gura ramena naprijed i gore.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-750dc1e949c7c6b7ebd7247889db979c wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Osvijesti\u00a0gdje ide\u0161 previ\u0161e u osje\u0107aj ponosa, s \u010dime sebi stavlja\u0161 ordene s \u010dime se di\u010di\u0161. Probaj razlikovati osje\u0107aj ponosa i sense of accomplishment u tijelu od onoga kada ga ima\u0161 u glavi. Zapi\u0161i situacije i\u00a0misli kada do\u0111e \u201cego ponos\u201d.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego.webp\" aria-label=\"Open image: 8 12 Gdje Je Ego 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1024x576.webp\" alt=\"\" class=\"wp-image-9474\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. GDJE NEMA EGA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cEverything is Ego but the breath\u201d.\u00a0<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zapo\u010dinjemo \u010das s opu\u0161tanjem u ugodno energetsko kalibriranje s dahom, potpuno bez napora i bez postizanja. <\/strong>Dah je ve\u0107 dobar ovakav kakav je, a mi mu jogom samo otvaramo malo vi\u0161e prostora i malo ga uravnote\u017eujemo. Poslovica koju sam napisala upravo to \u017eeli do\u010darati, u dahu se zaista opustimo od \u017eudnje i averzije. Ne \u017eelimo da udah pro\u0111e ili izdah do\u0111e\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U \u010dasu smo radili razgibavanje ramena s trakicom, pozdrave suncu s delfin down dog rukama te nekoliko sljedova s ratnicima 1,\u00a0Parsvottanasanom\u00a0i rotacijom u kojoj se fokusiramo na otvaranje ramena. Zaokru\u017eujemo s par trbu\u0161njaka na podu i opu\u0161tanjem u twistu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte dragi moji, sretna sam da smo tu i da je ovo \u0161to radimo va\u017eno.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-50b568c72af4cc83a29e8bdb5f3dc190 wp-block-paragraph\"><em>Mindful dnevnik:\u00a0<\/em>Nastavno na po\u010detnu uputu za dnevnik, da osvijestimo gdje imamo prejaki osje\u0107aj ponosa\/ega dodajemo namjeru da ga osvijestimo u tijelu. Razlikuj osje\u0107aj mirnog nenapornog disanja i onog kada je um u identifikaciji, \u017eudnji ili averziji. Zapi\u0161i svoje opservacije.\u00a0<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok.webp\" aria-label=\"Open image: 11 12 Energetski Tok 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1024x576.webp\" alt=\"\" class=\"wp-image-9475\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. TOK ENERGIJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo s<em>\u00a0Dirga pranayamom<\/em>\u00a0\u2013 disanjem kroz tri komore tijela. Prvo punimo donji trbuh, pa prostor dijafragme i na koncu prsa. Taj slijed i kontinuitet daha provodimo kasnije u \u010dasu kroz sve pokrete. Time, kada svojom pa\u017enjom usmjeravamo dah i izvodimo pokret radimo odre\u0111eni smjer kretanja energije u tijelu. Nakon disanja uveli smo pokret razgibavanja ramena s trakicom\u00a0u kojem tako\u0111er peglamo vlakna le\u0111a (trapeziusa). Pokret tokom \u010dasa provodimo u drugim bazama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cas radi na oja\u010davanju baze, nogu i karlice i na produ\u017eivanju gornjih le\u0111nih i vratnih mi\u0161i\u0107a. Uz to imamo to fino mirno usmjeravanje energije. Pro\u0161li smo i polo\u017eaj\u00a0<em>Gomukha<\/em>ruku u kojem tra\u017eimo upravo ta dva suprotna smjera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uzmite si vremena da se mo\u017eete posvetiti pokretima i tom usmjeravanju pa\u017enje.\u00a0<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-56b70b039046c0d5d98f1cabd02a4960 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>\u0160to je mirno usmjeravanje one najfinije energije? Kako se mo\u017eemo spojiti s aspektom da smo energetsko bi\u0107e. Osjeti, zapi\u0161i razliku izme\u0111u krutosti i blokade u odnosu na energetski tok.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" 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-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_.webp\" aria-label=\"Open image: 14 12 Mndfsf\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_.webp\" alt=\"\" class=\"wp-image-9476\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW \u010cAS \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. <em>FACE JOGA<\/em><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji \u010das mindful slow flow joge posvetili\u00a0smo razgibavanju ramena i vrata, face jogi i vje\u017ebicama\u00a0za stimuliranje Vagusa. U \u010dasu smo prakti\u010dki pokretali samo vrat i ramena pa \u010dim vam postane naporno sjediti u istom polo\u017eaju promijenite ga i svakako si pomognite s jastukom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prvo se spojimo s dugim, mirnim, uravnote\u017eenim dahom i prisjetimo kako je to kalibriranje daha ba\u0161 najfiniji energetski rad i kako je va\u017eno da u njemu nemamo postizanje. <\/strong>Nije bolji onaj ko mo\u017ee du\u017ee dr\u017eati dah ili imati du\u017ee taktove, samo budite iskreni sa sobom i na\u0111ite onu pravu mjeru. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo vje\u017ebe za ramena, \u010deljust i lice te\u00a0<em>Nadi Shodhana\u00a0pranayamu.<\/em> Vje\u017ebe za toniranje vagusa mo\u017eete si uvesti u svakodnevnu rutinu.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-40bb0d88540c0bcf61248e19f9d039ec wp-block-paragraph\"><em>Mindful dnevnik:<\/em> \u0160to je za tebe pravo prepu\u0161tanje? Koliko duboko mo\u017ee\u0161 pustiti da zaista ne zna\u0161 \u0161to \u017eivot nosi. Prepu\u0161tanje sa sobom nosi hrabrost ali je jedini na\u010din da \u017eivimo sretno i slobodno. Istra\u017ei svoju mjeru pravog prepu\u0161tanja i opi\u0161i taj osje\u0107aj.\u00a0<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena.webp\" aria-label=\"Open image: 15 12 Baza Za Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-9477\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. BAZA ZA RAMENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zadatak dana\u0161njeg \u010dasa bio je osna\u017eiti mi\u0161i\u0107e ispod pazuha, srednja le\u0111a i <em>core<\/em> kako bi nam se vrat iz te baze izdu\u017eio. Ideja je da nam se stres ne di\u017ee gore, nego spu\u0161ta dolje, a tim mi\u0161i\u0107ima dajemo taj smjer. Stoga smo tokom \u010dasa pro\u0161li vi\u0161e polo\u017eaja i pokret u kojima nam je dostupno oja\u010dati taj okvir.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U pozdravim suncu spu\u0161tamo se koljenima u pod i pazimo da nam se snaga pojavi ispod pazuha i ida prema trbuhu te da pove\u017ee prednju plohu tijela.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isto pazimo u ratniku 2 i u varijanti<em>\u00a0Trikonasane<\/em>\u00a0u kojoj se, trakicom zaka\u010denom oko stopala, izvla\u010dimo prema gore. Vidjet \u0107ete, samo se tokom \u010dasa podsje\u0107amo \u0161to nam je cilj. Na podu u polo\u017eaju na trbuhu prolazimo slijed koji vrlo direktno ja\u010da srednja le\u0111a, trbu\u0161ne i bo\u010dne trbu\u0161ne mi\u0161i\u0107e. Zaokru\u017eujemo s\u00a0<em>Paschimottanasanom<\/em>\u00a0s trakicom i integracijom trbuha u le\u017ee\u0107em polo\u017eaju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neka svojom praksom znam jasno \u0161to radim te neka znam namjestiti svoje tijelo da dr\u017ei ispravan omjer ponosa i poniznosti. Snage, odlu\u010dnosti i ispravnih namjera ali i veselja da smo dio ne\u010deg ve\u0107eg\u00a0od nas i da igramo plan te velike igre.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-d610ef19996f6ecaa2e36b9383177519 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Opi\u0161i \u0161to te zatvara i \u201cpogubljuje\u201d u kojim trenutcima osvijesti\u0161 da si u zatvorenom polo\u017eaju? Koje su misli i emocije uz taj polo\u017eaj tijela prisutne?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba.webp\" aria-label=\"Open image: 19 12 Snaga Gdje Treba 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1024x576.webp\" alt=\"\" class=\"wp-image-9478\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. SNAGA GDJE TREBA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavno na temu pro\u0161log \u010dasa, i u ovom se bavimo osna\u017eivanjem mi\u0161i\u0107a ispod pazuha, srednjih le\u0111a i lopatica povezanih sa  snagom centra i nogu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kroz \u010das nagla\u0161avamo provla\u010denje daha kroz du\u017einu ki\u010dme prizivaju\u0107i svu svoju pa\u017enju u taj pokret. S tim smo principom ponavljali\u00a0pokret rukama s trakicom iz razli\u010ditih baza. Pogotovo smo ulazili u onaj gdje dr\u017eimo trakicu iza le\u0111a i lopatice se spajaju u razli\u010ditim bazama. Sve kako bi osvijestili da se mi\u0161i\u0107i ispod pazuha mogu aktivirati, a ramena time spu\u0161tati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo\u00a0<em>Utthita hastu<\/em>, ratnika 1 i\u00a0<em>Parsvottanasanu<\/em>\u00a0s istim fokusom i principom\u00a0te vje\u017ebe na trbuhu za le\u0111a isto s trakicom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cas zaokru\u017eujemo i sa svije\u0107om, posebno polako i pa\u017eljivo ali probajte osjetiti peglanje vratnih mi\u0161i\u0107a. Kada \u017eelimo ne\u0161to promijeniti na inteligentan na\u010din onda to radimo u skladu s onime \u0161to je sada tu, tako da idemo s time \u0161to je i kroz to \u0161to je, zato je prvi korak osjetiti ta\u010dno ono \u0161to je (i naravno pristati an to).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-ff456abdfd245edaa89d6ac30ac092a4 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>\u00a0Na\u010din kako se tijelo nosi, doslovno koji imamo stav kada pro\u017eivljavamo razli\u010dite emocije je dugogodi\u0161nje Istra\u017eivanje. Poziv je da osvijestimo kako nas misli i emocije oblikuju i da tijelo namjestimo na na\u010din da se s njima\u00a0mo\u017eemo nositi. Postavi si to pitanje. Koji stav tijelo zauzima pod uticajem odre\u0111enih misli i emocija.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" 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-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1024x576.webp\" alt=\"\" class=\"wp-image-9479\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. MASA\u017dA <em>TWISTOM<\/em><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pitali smo se kako da se gr\u010d iz ramena spusti prema dolje, a da se pritom zona grudnog ko\u0161a razgiba. Zato smo uveli rotacije koje poma\u017eu da remena klize dolje, a vrat se iz njih izdu\u017ei. Mo\u017eda mo\u017eete zamisliti kao da odvijate vijak s rotacijama. :)\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Twistove<\/em>\u00a0smo spajali s polo\u017eajima u kojima imamo sna\u017enu bazu nogu. Neka osjetimo tu mirnu stabilnu snagu u koju se otapa stres iz ramena. Snaga u nogama od ispod pazuha povla\u010di energiju prema dolje. Dinami\u010dni pokreti rotacija koje radimo poma\u017eu izvu\u0107i vrat. Trakica je opet na\u0161 najbolji prijatelj pa si ju pripremite. :)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-551cec444d15132a146459e6e3816e92 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Neka sve \u0161to radim bude u slu\u017ebi ne\u010dem ve\u0107em. Trudim se biti bolja osoba i duhovno rasti za sve ljude a ne samo svoju dobrobit. Potrudi se vidjeti \u0161iru sliku, koja nije egocentri\u010dna. Vidi kako rezonira\u0161 s time kada si ka\u017ee\u0161: Neka svoj trud da savladam sebe ponudim cijelom \u010dovje\u010danstvu i sili koja je ve\u0107a od nas.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha.webp\" aria-label=\"Open image: 27 12 Unkcionalnost Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1024x576.webp\" alt=\"\" class=\"wp-image-9481\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. FUNKCIONALNOST DAHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak sjednemo mirno i di\u0161emo iz dubine tijela cijelim tijelom te uspostavljamo koherentan dah. Osvijestimo koju funkcionalnost ima udah, a koju izdah. Kad uravnote\u017eimo istu du\u017einu udaha i izdaha po\u010dinjemo s tim ritmom spajati i koherentan pokret valovima ki\u010dmom. Nadogra\u0111ujemo varijante tog kretanja u kojima na malo druga\u010diji na\u010din dolazimo u osje\u0107aj funkcionalnosti daha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo spore pozdrave suncu da malo dignemo temperaturu i onda nekoliko sljedova uz zadr\u017eavanje polo\u017eaja u kojima osjetimo kako cijelo tijelo di\u0161e, a asana dahu daje smjerove kroz tijelo. Radimo s naglaskom na Na podu nadalje prolazimo polo\u017eaje spu\u0161taju lopatice i masiraju du\u017einu vrata koja se s time stvara.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cas ima spori ton i nekako sveobuhvatan do\u017eivljaj\u2026 :)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-3ce33b132fc847647fdff84e40e719d4 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Sjetimo se opustiti u sada\u0161njoj ta\u010dki u vremenu i prostoru. Kada dotaknemo SADA to je po\u010detna ta\u010dka iz koje se mo\u017eemo otvoriti ostalom u svom \u017eivotu. Osjeti sada\u0161nji trenutak, samo kratko zatvori o\u010di i osjeti gdje si uzev\u0161i u obzir sve \u0161to je tu, ono \u0161to \u017eeli\u0161 i ono \u0161to ne \u017eeli\u0161\u2026<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-1024x576.webp\" alt=\"\" class=\"wp-image-9482\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. BO\u010cNI TRBU\u0160NI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji je \u010das vrlo jasan, od naslova do kraja. Radimo ja\u010danje bo\u010dnih trbu\u0161nih mi\u0161i\u0107a. Od po\u010detka kre\u0107emo aktivno i dinami\u010dno. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo pozdrave suncu za zagrijavanje i spajanje s dahom te onda prelazimo u sljedove iz baze ratnika 2 u kojima mo\u017eemo pulsirati i time ja\u010dati bo\u010dne trbu\u0161ne mi\u0161i\u0107e. Nekoliko puta pulsiramo i nekoliko puta zadr\u017eavamo polo\u017eaj\u00a0<em>Parsvakonasane<\/em>,\u00a0obrnutog ratnika i\u00a0<em>Trikonasane<\/em>\u00a0s rukama u zraku. Naravno kao i do sada tokom mjeseca pazimo da nam je baza jaka, mirna i \u010dvrsta. Kada smo se spustili na pod pro\u0161li smo i side delfin plankove koji jo\u0161 jednom jo\u0161 ja\u010de targetiraju bo\u010dne trbu\u0161ne.. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prionite lijepo u svojih dinami\u010dnih 40 minuta yogice.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-f4d1f549c472f1450bbc2bc3ad717721 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>\u00a0Osjeti \u0161iri prostor\u00a0i vrijeme\u00a0oko sebe, odleti od onoga \u0161to te vu\u010de u sku\u010deni\u00a0\u201csense of self\u201d i \u010dini se nepromjenjivo. Vidi iz ve\u0107e \u0161irine sve ono s \u010dime se identificira\u0161\u00a0kao manje li\u010dno. Napi\u0161i u tre\u0107em licu svoju identifikaciju i probaj smanjiti koliko ozbiljno to uzima\u0161.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" 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-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa.webp\" aria-label=\"Open image: 1 1 Bez Stresa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1024x576.webp\" alt=\"\" class=\"wp-image-9483\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. BEZ STRESA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">S po\u010detnim sjedenjem i umirivanjem,\u00a0samim disanjem prizivamo koncept ponosa i poniznosti. Ponos je osje\u0107aj vrijednosti i punosti, odlu\u010dnosti, a poniznost je sr\u010dani osje\u0107aj pripadnosti ne\u010dem ve\u0107em \u010demu doprinosimo svojim najboljim namjerama.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U \u010dasu se nadovezujemo\u00a0na pro\u0161li \u010das i nastavljamo raditi bo\u010dne trbu\u0161ne mi\u0161i\u0107e no integriramo i rad sa snagom koja se gradi ispod pazuha i spaja sa snagom nogu. \u0160to \u0107ete se sjetiti iz prethodnih \u010dasova ovaj mjesec.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako da smo lijepo pro\u0161li pozdrave suncu pa u pozdravima 2 dodajemo\u00a0asane i pulsiranje iz polo\u017eaja na sna\u017enim\u00a0nogama. Radimo onaj smjer spu\u0161tanja bo\u010dno no ovaj put s trakicom ispod lopatica.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Samo polako uronite u svoje vrijeme za jogu\u00a0i sjetiti se kako redefiniramo\u00a0navike dr\u017eanja tijela i smanjujemo patterne stresnih gr\u010deva, a ja\u010damo mi\u0161i\u0107e koji poma\u017eu za uspravno dr\u017eanje bez napora.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadam se da ste tu poantu uspjeli\u00a0provesti ovaj mjesec kroz sate i da \u0107ete se sjetiti osvje\u017eiti memoriju mi\u0161i\u0107ima ako opet osvijestite da po\u010dinjete upadati u\u00a0<em>stress response<\/em>\u00a0sa \u201czguranim\u201d ramenima.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-436028914a3a1df144a25d7676d033e5 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> namjera.\u017delim dovesti svoju odlu\u010dnost, sigurnost i stabilnost ali uz to i osje\u0107aj veselja predaje da sam dio ne\u010deg ve\u0107eg i da dobro balansiram da mogu nositi svoje tijelo otvoreno. To je moj svjestan odabir da malim koracima dan po dan primje\u0107ujem kada se izdvajam iz cjelinu i da se sjetim vratiti.<\/p>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-c91f8deee3c04b730e14abb8038927ba wp-block-paragraph\"><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena.webp\" aria-label=\"Open image: 10min Budenje Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-9484\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">10 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">BU\u0110ENJE RAMENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/3hYdJDLhlzU?si=_YjlQ3qYaEoHNJSh\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/3hYdJDLhlzU?si=_YjlQ3qYaEoHNJSh\">POGLEDAJ VIDEO<br><\/a>Za \u010das ti nije potrebna prostirka, samo ustani i kreni s laganim razgibavanjem i bu\u0111enjem energije tijela. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otvaramo prsa i dubinsko razgibavamo rameni pojas uz naglasak na ja\u010danje baze nogu. Prolazimo nekoliko vje\u017ebi rotacija ramenima, pokret kao da plivamo le\u0111no iz nekoliko polo\u017eaja razli\u010ditih \u010du\u010dnjeva.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Namjera je da oja\u010damo i stabiliziramo noge i karlicu dok se u prsima i ramenima odvija pokret koji te\u017ei \u0161irini i rastere\u0107enju.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Time uspostavljamo savr\u0161eni omjer snage i opu\u0161tenosti koji vje\u017ebamo nositi svojim tijelo, na\u010dinom na koji se kre\u0107emo i kako treniramo mi\u0161i\u0107e da se dr\u017eimo uspravno.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte i razgibajte se bar malo svako jutro, to jako puno zna\u010di za to kako kre\u0107emo u svoj dan. :)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe za ja\u010danje nogu, karlice i ki\u010dme kako bi s lako\u0107om stajali uspravno da se ramena slegnu, vrat iz njih izdu\u017ei i prsa otvore.<\/p>\n","protected":false},"featured_media":10250,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[584,587,588,589,555,556],"product_tag":[593],"product_need":[912,936,944,960,972],"class_list":["post-16165","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-kicmu-bs","product_cat-joga-za-ramena-i-prsa-bs","product_cat-joga-za-snagu-bs","product_cat-jogijsko-disanje-bs","product_cat-mindfulness-bs","product_cat-online-joga-bs","product_tag-plan-rada-2025","pa_intenzitet-srednje","product_need-dublja-unutrasnja-tema-bs","product_need-opustiti-ramena-i-vrat-bs","product_need-podrzati-ledja-i-kicmu-bs","product_need-smanjiti-stres-bs","product_need-vise-snage-bs","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/16165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media\/10250"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=16165"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=16165"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=16165"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=16165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}