{"id":17087,"date":"2026-04-29T17:01:43","date_gmt":"2026-04-29T15:01:43","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=17087"},"modified":"2026-07-12T11:43:39","modified_gmt":"2026-07-12T09:43:39","slug":"rast-drveta","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/rast-drveta\/","title":{"rendered":"Rast drveta"},"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=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png\" alt=\"yoga class program illustration\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">JOGA ZA LE\u0110A<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako u prirodi sve raste bez napora? Kako su u maloj sjemenki upisane sve informacije da ona mo\u017ee izrasti u veliko drvo. Kako biljka zna pretvoriti sunce, zrak i zemlju u \u017eivotu energiju? Zato jer su uslovi ispravni i vitalnost jednostavno te\u010de. Joga nudi metode koje se bave upravo kreiranjem uslova da kroz nas teku zdravlje i vitalnost. Glavni kanal za taj protok je na\u0161a ki\u010dma, ona nas dr\u017ei uspravno, a periferija se opu\u0161ta. Osje\u0107aj kao da drvo raste preta\u010demo kroz pokrete i asane u svoje tijelo. Radimo razgibavanje, pokretljivost, dekompresiju ali i osna\u017eivanje le\u0111a, kao i ostalih podr\u017eavaju\u0107ih struktura. Stvaramo stabilnu bazu, korijen drveta koji nam daje mogu\u0107nost za rast bez napora.\u00a0<strong>Ugodna i zdrava ki\u010dma polazi\u0161te je iz kojeg mo\u017eemo dalje graditi na\u0161e zdravlje i sigurnost, preko nje tijelo se povezuje u cjelinu i mi se vra\u0107amo u sada\u0161nji trenutak.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Mindful dnevnik: Osjeti ki\u010dmu kao os kroz koju raste\u0161. Sjeti se vi\u0161e puta u danu osjetiti tu os u sebi, povezati se s njom i izrasti. Zapazi \u0161to ostalo mo\u017ee otpasti kad tako usmjeri\u0161 svoju pa\u017enju.<\/em><\/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>bolove i napetost le\u0111a<\/li>\n\n\n\n<li>probleme s le\u0111ima<\/li>\n\n\n\n<li>povezanost tijela<\/li>\n\n\n\n<li>otvaranje prsa<\/li>\n\n\n\n<li>uspravno dr\u017eanje<\/li>\n\n\n\n<li>snagu ki\u010dme<\/li>\n\n\n\n<li>pokretljivost ki\u010dme<\/li>\n\n\n\n<li>izdr\u017eljivost i snagu<\/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\/04\/4_4_uvodna_radionica_drvo_raste.webp\" aria-label=\"Open image: 4 4 Uvodna Radionica Drvo Raste 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1024x576.webp\" alt=\"\" class=\"wp-image-17093\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste.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\">RAST DRVETA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo nam nova tema, ona zapravo \u201cstara\u201d, osnovna jogijska tema, kojoj nije da trebamo ne\u0161to novo dodavati ve\u0107 samo redovno prolaziti vje\u017ebe za kvalitetu mi\u0161i\u0107a le\u0111a. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U kratko prolazimo osnovnu perspektivu pristupa joga terapije, a to je da ne poku\u0161avamo do\u0107i do zdravlja dodaju\u0107i ne\u0161to, ve\u0107 trebamo ukloniti uzroke zbog kojeg ga nema, jer priroda te\u017ei vitalnosti i mi joj to trebamo omogu\u0107iti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim prolazimo faktore koji ozna\u010davaju \u0161to je zdrava ki\u010dma: snaga, pokretljivost, podr\u017eavaju\u0107a struktura, uspravnost bez napora, baza, osovina, rast\u2026 Naravno rast nije samo fizi\u010dki, ve\u0107 i duhovan \u2013 rast mentalnih kvalitete, budnosti i svijesti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo i ne\u0161to \u0161to se slu\u017ebeno zove \u201cposturalna disfunkcija\u201d a to je popis karakteristika zbog kojih nam ki\u010dma mo\u017ee imati lo\u0161e uslove za zdravlje.\u00a0Mi sada u jogi, kroz praksu svakako idemo suprotno od onoga \u0161to nas sprje\u010dava te vidimo odr\u017eavanje zdravlja kao na\u0161u odgovornost prema sebi i ostalima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon kratkog predavanja prolazimo uvodni \u010das s praksama koje \u0107emo raditi. S obzirom na to da se neke od osnovnih vje\u017ebi za le\u0111a provode na trbuhu, a ja to sada ne mogu raditi, vodim nas sve na putovanje u kojem \u0107emo prona\u0107i druge na\u010dine da postignemo isti \u2013 ili jo\u0161 i bolji efekat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eda \u0107ete u ovom \u010dasu osjetiti kako rade ruke, pazusi, le\u0111a i poveznica preko prednje strane tijela \u0161to je zapravo integracija svega zajedno, a osnovni polo\u017eaj u kojem to dobivamo je stol, \u0161to mi zovemo na sve \u010detiri i plank.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu smo se malo poigrali s tim principom i ka\u017eem ok je ako \u010dak i malo osjetite novu snagu. Tokom mjeseca naravno da \u0107emo ove polo\u017eaje uklju\u010diti u \u010das i u \u201cflow\u201d ostalih pokreta. Prolazit \u0107emo i ne\u0161to vi\u0161e stabilnih stoje\u0107ih asana te ih mo\u017eda malo du\u017ee dr\u017eati, pripremite si ciglicu i remen, da nam budu dostupni za vje\u017ebanje.<\/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\/04\/7_4_spora_duzina.webp\" aria-label=\"Open image: 7 4 Spora Duzina 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1024x576.webp\" alt=\"\" class=\"wp-image-17092\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina.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. SPORA DU\u017dINA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku otvaranja nove teme ovaj mjesec na jogi, danas radimo na izdu\u017eivanju. Pronalasku du\u017eine ki\u010dme s pokretom koji istegne ruke prema gore, a te\u017einu karlice prema podu ali i jo\u0161 va\u017enije s udahom koji u tom otvorenom pokretu \u201cnapuhne\u201d prostor me\u0111u pr\u0161ljenovima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taj smo princip uveli od po\u010detka i ponavljamo tokom \u010dasa, jednostavno di\u017eemo ruke visoko gore i prote\u017eemo se maksimalno u du\u017eini od stopala do suprotnog dlana u down dogu, planku, high lungeu\u2026 \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je pokret koji radimo rukama ali je tako\u0111er i na\u010din da energetski izvu\u010demo svoja le\u0111a. Mo\u017eete osjetiti kako se energija usmjerava i dodati jo\u0161 pomaka nakon \u0161to fizi\u010dki pokret zavr\u0161i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo sporo pokrete i s mirnom kontrolom u tijelu provodimo tu du\u017einu. Zato je neki zaklju\u010dak da se dana\u0161nji \u010das posve\u0107en sporoj du\u017eini.Polako ja\u010damo prednju plohu tijela, tako da razvijamo tu stabilnu integriranu snagu koja nam je ovaj mjesec tama u temi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo par sljedova stoje\u0107ih i par sjede\u0107ih polo\u017eaja te na kraju ostali u opu\u0161tenosti bivanja u tijelu kroz koje se provela ova mirna energija.\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-5c8ed600a0f53113f96e15d132e05504 wp-block-paragraph\"><em>Mindful dnevnik:\u00a0<\/em>Zapo\u010dni dnevnik ovaj mjesec s time da opi\u0161e\u0161 svoj stav. Svoje uvjerenje. Svoje mi\u0161ljenje o sebi (ili nekom svom aspektu), nema veze ako nije onakvo kako bi voljela da je, samo ga opi\u0161i. Budi iskrena i realna. Stavovi i uvjerenja su oni glasovi u nama koji nam opisuju stvarnost i mi im vjerujemo. Prije nego \u0161to ga mo\u017eemo promijeniti, trebamo ga osvijestiti.\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\/04\/9_4_paralelno_gravitacijom.webp\" aria-label=\"Open image: 9 4 Paralelno Gravitacijom 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1024x576.webp\" alt=\"\" class=\"wp-image-17091\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom.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\">2. PARALELNO S GRAVITACIJOM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Jutros smo nastavili s radom na integraciji i stabilizaciji mi\u0161i\u0107a ki\u010dme. Od po\u010detka smo postavili gledi\u0161te da zapravo na\u0161i problemi s le\u0111ima nastaju zbog polo\u017eaja u kojem je ki\u010dma okomita na gravitaciju. U tom smo polo\u017eaju ve\u0107inu dana i aktivacije mi\u0161i\u0107a se ponavljaju na isti na\u010din te se ki\u010dma kompresira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom \u010dasu stavljamo naglasak na vje\u017ebe u kojima je ki\u010dma paralelna u odnosu na gravitaciju. Tako razmi\u0161ljati od po\u010detka poma\u017ee nam da do\u017eivimo aktivaciju mi\u0161i\u0107a i izazove na druga\u010diji na\u010din. U smislu, jasno da je \u201cte\u017ee\u201d jer je nesvakida\u0161nji polo\u017eaj i naravno da druga\u010diji mi\u0161i\u0107i rade i zato se ba\u0161 \u017eelimo u\u017eivjeti u taj pogled.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno, mo\u017eete ve\u0107 pretpostaviti da u \u010dasu radimo polo\u017eaje u kojima se ki\u010dma nalazi u paralelnom polo\u017eaju s gravitacijom. To su stol ili polo\u017eaj na sve \u010detiri uz aktivaciju le\u0111nih mi\u0161i\u0107a dizanjem nogu i ruku, to je ulazak u pretklone u kojima su le\u0111a paralelna s podom, u\u00a0<em>High loungeu<\/em>, ratniku 1,\u00a0<em>Parsvottanasani<\/em>\u00a0i\u00a0<em>Prasariti<\/em>. Nakon toga u sjede\u0107em polo\u017eaju malo odmorimo i pro\u0111emo jo\u0161 nekoliko pretklona.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Integriramo taj rad i snagu s pogledom na mirnu energiju koja se razvija kako nam ki\u010dma oja\u010dava. :)<\/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-2759cf5c9292ac461ee7d30d2984f949 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Pitanje je: \u0161to je za tebe duhovnost? \u0160to su sloboda i inspiracija? Lovi\u0161 li neki ideal, neki osje\u0107aj, neko stanje koje \u0107e ti dati potvrdu o vrijednosti i napretku?Odgovori si i probaj vidjeti da li u tom odgovoru postoji \u017eudnja za ne\u010dime \u010dega nema ili averzija za ovime \u0161to je tu kao da nije dovoljno dobro.<\/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\/04\/10_4_mndfs_leda_vole.webp\" aria-label=\"Open image: 10 4 Mndfs Leda Vole\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole.webp\" alt=\"\" class=\"wp-image-17094\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-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. \u0160TO KI\u010cMA NAJVI\u0160E VOLI?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo\u00a0s jednostavnom vizualizacijom ki\u010dme i njezinih segmenata. S povla\u010denjem pa\u017enje prema njoj. Ki\u010dma voli da je komunikacija izme\u0111u svih segmenata pojedina\u010dno, susjednih, kao i cjeline jako dobra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Produbili smo dah i otpustili\u00a0stres iz tijela. Udahom otvorimo prostor me\u0111u pr\u0161ljenovima, a na izdah ga opustimo. Zatim s tom pa\u017enjom zapo\u010dinjemo ugodne pokrete le\u0111ima u kojima osjetimo kako se svaki pr\u0161ljen pokre\u0107e. Fleksija \u2013 ekstenzija, smjer u kojem se mijenja odnos izme\u0111u prednje i stra\u017enje strane ki\u010dme, jedna se otvara, a druga skra\u0107uje. Pa lateralno \u2013 pokreti u kojima se mijenja odnos izme\u0111u bo\u010dnih strana te spore rotacije koje radimo tako da se torzija doga\u0111a jednako u svim tim malim zglobovima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iste smjerove s istom pa\u017enjom ponavljamo u polo\u017eaju\u00a0na sve \u010detiri te na koncu le\u017ee\u0107i na le\u0111ima prolazimo seriju rotacija koja se provodi kontinuirano, sporo i s kontrolom, a ba\u0161 je pravi lijek za na\u0161a le\u0111a. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte u \u010dasu, uzmite si vremena i zaista nemojte \u017euriti. Va\u017eno je i\u0107i polako i spustiti se u sebe. <\/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-e89786195a925b9217eaa09d877e23df wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Mo\u017ee\u0161 li barem jednom, samo na kratko, re\u0107i: \u201csve je ba\u0161 onako kako treba biti\u201d, \u201csve je kako je\u201d i pristati na to da su svi na\u0161i projekti, \u017eelje, nade i planovi u procesu. Taj proces je nama razumom nejasan ali pustiti mu da se odvija i te\u010de je na\u0161a hrabrost. Ako pustimo \u201ccontrol freaka\u201d i samo znamo da se sve ipak kre\u0107e. Kako ti se \u010dini staviti tu perspektivu na ono \u0161to ti je te\u0161ko, a \u0161to ne mo\u017ee\u0161 promijeniti?<\/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\/04\/13_4_rast_iz_korijena.webp\" aria-label=\"Open image: 13 4 Rast Iz Korijena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1024x576.webp\" alt=\"\" class=\"wp-image-17095\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena.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. RAST IZ KORIJENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010dev\u0161i od analogije da drvo raste iz \u010dvrstog, jakog korijena i crpi snagu zemlje, danas smo se pozabavili osna\u017eivanjem korijena na\u0161e ki\u010dme. To naravno zna\u010di da smo ja\u010dali noge i mi\u0161i\u0107e dna karlice kroz nekoliko zaista jakih asana kako bi se iz njih ki\u010dma produ\u017eila. Nemojte se obeshrabriti ako vam bude kratko te\u0161ko, to su mi\u0161i\u0107i vitalnosti, ja\u010danje nogu i karlice je ulog u zdravlje i mladost. Snaga je mo\u0107, a ne treba biti stres, barem si mi tako postavimo svoj odnos prema ovim vje\u017ebama. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo malo vi\u0161e Utkatasana, polagano i kontrolirano dizanje u High lunge i Garudasanu i sl. A nakon toga na podu malo umirimo i otvorimo kukove da se istegnu gluteusi koje smo u \u010dasu dosta aktivirali.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krenite u \u010das i odradite sve po redu, vidjet \u0107ete kako \u0107e vam tijelo kasnije biti zahvalno. :)<\/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-9f6080df31ecd64c043a8163ca3cc6d5 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Neka vidimo trud i ulog koji dajemo sebi kao poklon, trud da prevladamo te\u0161ko, kako fizi\u010dki tako i emotivno. To je koncept ispravnog napora iz Budizma koji se sastoji od \u010detiri koraka. Ispravan napor na\u0161a je vrlina. Neka ju prakticiramo.<\/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\/04\/15_4_namjestena_leda.webp\" aria-label=\"Open image: 15 4 Namjestena Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1024x576.webp\" alt=\"\" class=\"wp-image-17098\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda.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\">5. NAMJE\u0160TENA LE\u0110A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Polazna ideja dana\u0161njeg \u010dasa je kako namjestiti le\u0111a da se izdu\u017ee iz karlice. Tome smo pristupili u dva dijela, u prvom, otvaramo i razgibavamo kukove kako bi bolje namjestili polo\u017eaj karlice u odnosu na le\u0111a te u drugom ja\u010damo le\u0111ne mi\u0161i\u0107e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo s varijantama \u0161irokog \u010du\u010dnja i ratnika 2 u kojima pulsiramo tako da ne agresivno probudimo i podma\u017eemo kukove.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim prolazimo pozdrave suncu u kojima dodajemo\u00a0pulsiranje koje razgibava kukove a naravno i razgibavamo\u00a0sve ostalo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za dio u kojem se bavimo s kukovima radimo jo\u0161 ratnika 2 i\u00a0<em>Prasaritu<\/em>\u00a0te jednu varijantu \u017eabe. Prepoznati \u0107ete polo\u017eaj pa polako ulazite u njega i poku\u0161ajte prona\u0107i mjeru koja je konstruktivna. Nakon te \u017eabe sjedamo iza u pod pa si pripremite ciglicu ili jastuk za sjesti iza. Idemo kroz\u00a0<em>Badhakonasanu<\/em>\u00a0i onda jo\u0161 s pra vje\u017ebi oja\u010damo le\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako bi osjetili efekat ova dva koraka koje smo povezali, na kraju se jo\u0161 jednom sjednemo u miru i pustimo da se karlica namjesti, a ki\u010dma iz nje izdu\u017ei.<\/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-b0e09d4982c71fff53aaf4f39f6f6155 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>U zahvalnosti okreni pa\u017enju prema sebi, osjeti mir i strukturu koju gradimo s praksom dugih mirnih linija i osvijesti kada u tijelo do\u0111e nemir. \u0160to ga uzrokuje? Mo\u017ee\u0161 li dah opet produ\u017eiti kroz tijelo, u tijelu vratiti mir koji \u0107e se reflektirati na um\u2026<\/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\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1024x576.webp\" alt=\"\" class=\"wp-image-17100\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli.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\">MINDFUL SLOW FLOW \u010cAS \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. \u0160TO JO\u0160 KI\u010cMA NAJVI\u0160E VOLI?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Druga stvar koju ki\u010dma najvi\u0161e voli su inverzije.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato smo dana\u0161nji lagani, meditativni \u010das posvetili\u00a0okretanju naopa\u010dke. Ma dobro malo naopa\u010dke ali i to se ra\u010duna. :) Radimo mekani\u00a0<em>Down dog<\/em>, delfina iz stola,\u00a0<em>Anahatasanu<\/em>\u00a0i\u00a0<em>Anahatasana<\/em>\u00a0<em>twist<\/em>\u00a0te uvijek veselog zeca.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zaranjamo u svoje tijelo u tim polo\u017eajima i pu\u0161tamo pa\u017enju da uroni u dubinu. Tu imamo poseban do\u017eivljaj tijela iznutra\u00a0i naravno do tamo, tim putem \u00a0produbljujemo dah.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ki\u010dma voli inverzije, a pogotovo voli kada di\u0161emo duboko i dahom \u0161irimo prostor izme\u0111u pr\u0161ljenova. Dok dajemo prostor le\u0111ima u dekompresiji inverzije dajemo i senzacijama u tijelu. Odvajaju\u0107i svijest\u00a0od onoga \u0161to se doga\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Velika je razlika izme\u0111u: misli + emocija koje su do\u0161le i mi smo odmah u njih uronili, odmah im povjerovali, od tog da ostajemo u \u0161irini, jedno sa svijesti koja je vidjela emociju, misao, stanje. Mi jesmo svijest, a\u00a0ne ono \u0161to se u svijesti doga\u0111a. Ta \u0161irina nije apstraktna, to je osje\u0107aj tijela: tijelo je sada i ovdje i titra ba\u0161 na ovaj na\u010din\u00a0kako titra. Iz tijela se proizvode misli i emocije poenta je samo u tome da vidimo \u0161to se doga\u0111a u svijesti, a da u isto nismo\u00a0uronjeni. To je dio prakse mindful joge\u00a0u kojoj ostajemo \u0161irina upravo kroz tijelo.\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-6156a19f9442c246986a07bde833b0dd wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Odaberi jednu tjelesnu senzaciju tokom prakse (a istu praksu mo\u017ee\u0161 raditi i tokom dana) i vidi je kao doga\u0111aj koji se mijenja i prolazi kroz svijest umjesto da je ne\u0161to konkretno i nepromjenjivo. Odvoji onoga ko gleda od onoga \u0161to je vi\u0111eno. Kako iz te perspektive do\u017eivljava\u0161 tu tjelesnu senzaciju?\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\/04\/20_4_spiralni_rast.webp\" aria-label=\"Open image: 20 4 Spiralni Rast 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1024x576.webp\" alt=\"\" class=\"wp-image-17101\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast.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\">7. SPIRALNI RAST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Drvo raste i spiralno, to jest organski, teku\u0107ine se u prirodi kre\u0107u spiralno. Na tu temu provodimo dana\u0161nji \u010das koji je naravno igra s twistovima oko osi ki\u010dme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo sa laganim spiralnim rotacijama\u00a0kojima zagrijavamo le\u0111a i organe te prolazimo pozdrave suncu kojima dodajemo twistove u low lungeu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U nekim polo\u017eajima zadr\u017eavamo rotacije i produbljujemo ih dahom. Radimo twistove u stoje\u0107em polo\u017eaju, pretklonu, paralelno s podom i sli\u010dno, to nam je naravno zanimljivo jer je igra s odnosom osi na\u0161e ki\u010dme i gravitacije.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Od po\u010detka pokretima rotacije dodajemo ciljano disanje, koje vam je ve\u0107 poznato: izdah dodatno\u00a0stisnemo trbuh i produbimo twist, a na udah produ\u017eimo le\u0111a. Tako di\u0161u\u0107i energiju \u0161aljemo prema gore, svakim izdahom stisnemo i potisnemo, a udahom protegnemo. To je jedan energetski dodatak samim polo\u017eajima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemojte se brinuti, \u010das je malo du\u017ei jer se opu\u0161tamo i rolamo u twistovima\u00a0te relaksiramo u\u00a0<em>Shavasani<\/em>.<\/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-af588f05cc781f01a148ccb5f00e126c wp-block-paragraph\"><em>Mindful dnevnik:<\/em> \u0160to je organsko i prirodno te\u010de u tvojem \u017eivotu? \u0160to je plasti\u010dno i fiksno te ne te\u010de, u odnosima, osje\u0107ajima i tijelu? Razmisli o prirodi koju ima priroda i kako energija te\u010de\u2026 A kako je to kod tebe?<\/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\/04\/23_4_oko_uragana-1024x576.webp\" alt=\"\" class=\"wp-image-17102\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana.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. OKO URAGANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kao \u0161to smo zadnji put spomenuli, ako se na\u0161 \u017eivot vrti oko osi ki\u010dme, koju zovemo os sada\u0161njeg trenutka, onda je ona mirna ta\u010dka u centru vrtloga, oko uragana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo se povezali s tim mirom i centrom u nama i provodili vje\u017ebe koje se oko te osi vrte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To su opet igre s twistovima. Uveli smo ih ve\u0107 iz sjede\u0107eg polo\u017eaja, zatim u zagrijavanju, pa pozdravima suncu i u nekoliko polo\u017eaja koje smo zadr\u017eali. \u010cas nije prenaporan, zato samo prionite s veseljem. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U prirodi se sve vrti, kre\u0107e ali mi \u017eelimo biti mirni s tom prirodom i gledati mirno na vrtlog oko nas u na\u0161em tijelu je ki\u010dma.<\/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-42dfd6f77774006c2016b8efc75b5753 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Gdje je tvoja mirna ta\u010dka? Osjeti\u0161 li je? Da li ti je dostupna? Kako je iz mira mo\u017ee\u0161 gledati nemirno? U miru se spajamo s onime \u0161to je ve\u0107e, ja\u010de i dublje od nas, u miru smo u svetosti.\u00a0<\/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\/04\/27_4_rast_iz_Ramena.webp\" aria-label=\"Open image: 27 4 Rast Iz Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1024x576.webp\" alt=\"\" class=\"wp-image-17103\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena.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\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. RAST IZ RAMENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U zadnjem sedmici ove teme pozabavit \u0107emo se s rastom gornjih le\u0111a, da nam se prsa produ\u017ee i vrat izdu\u017ei iz svoje baze. Odmah smo na po\u010detku pro\u0161li jednostavnu vje\u017ebu u kojoj spu\u0161tamo ruke i ramena dr\u017ee\u0107i trakicu iza le\u0111a, a iz tog potiska u drugom smjeru izdu\u017eujemo vrat. Prepoznat \u0107ete vje\u017ebu, jednostavna je i naravno da smo je ve\u0107 radili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapravo opona\u0161amo smjer dijafragme, jer pratimo njezinu logiku. Stvaramo ta dva suprotna smjera, na udah dijafragma ide dolje, a prsa rastu gore \u2013 kao i u ovoj vje\u017ebi. Uklju\u010dujemo cijelo tijelo te se iz \u010du\u010dnja na udah di\u017eemo gore, a ruke spu\u0161tamo dolje te time raste du\u017eina prsa i vrata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mislim skroz je jednostavno i bit \u0107e vam logi\u010dno, isti pokret prolazimo u vi\u0161e vje\u017ebi i razli\u010ditim bazama nogu. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probajte se ba\u0161 u\u017eivjeti u to kako se s gusto\u0107om pokreta protegne vrat iz ramena i otvore prsa. Osjetite da to nije samo smjer mi\u0161i\u0107a ve\u0107 i energije kretanja. Za kraj malo i ja\u010damo le\u0111a na sve \u010detiri i izdu\u017eujemo se u\u00a0<em>Badhakonasani<\/em>.<\/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-5531471c2a81e23bd3f4726e1d3cda5c wp-block-paragraph\"><em>Mindful dnevnik:<\/em> \u00a0Neka rastem u svojoj\u00a0Budinske prirode. Da imam vi\u0161e kvaliteta strpljenja, mira, ljubavi, ispravnog napora i saosje\u0107anja.<\/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\/04\/29_4_iz_tisine_prema_nebu.webp\" aria-label=\"Open image: 29 4 Iz Tisine Prema Nebu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1024x576.webp\" alt=\"\" class=\"wp-image-17104\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\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<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\">10. IZ TI\u0160INE PREMA NEBU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo s istom logikom koju smo uveli u pro\u0161lom \u010dasu u kojoj s dvije suprotne sile izdu\u017eujemo gornja le\u0111a i vrat. Kako se di\u017eemo od poda na udah,\u00a0izdu\u017eujemo vrh glave prema gore, a spu\u0161tamo ramena snagom ruku prema dolje te na izdah samo vra\u0107amo u po\u010detnu ta\u010dku. Udah nas prote\u017ee u rast u nebo, izdah vra\u0107a u ti\u0161inu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kao prvo uronimo u svoju dubinu, u ti\u0161inu ki\u010dme gdje je mir i istina. Spojimo dah sa strukturom le\u0111a i iz te pa\u017enje gradimo polagane pokrete.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj put trakicu\u00a0dr\u017eimo iza le\u0111a i oslonimo na gornji rub karlice,\u00a0skvr\u010dimo laktove i pribli\u017eavamo jedan drugome \u0161to lijepi lopaticu za lopaticu i spu\u0161ta ramena. Taj polo\u017eaj dodajemo stoje\u0107im i sjede\u0107im asanama no radimo i\u00a0<em>Gomuhka<\/em>\u00a0ruke u par polo\u017eaja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opet sve polako i s punom pa\u017enjom, osjetite kako izrastete kroz vrat, \u010dak i vi\u0161e energetski nego fizi\u010dki.<\/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-e27f3427111aee46f60bbbe29b0825c4 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Osjeti cjelinu, u cijelom tijelu pokret daha. Mo\u017eemo u trbuhu ili \u010deljusti dr\u017eati gr\u010d, a misliti da opu\u0161tamo ramena i napetost kroz ramena, ali to nije potpuni put. Trebamo imati mekano lice i opu\u0161ten izraz iznutra, opu\u0161ten trbuh i dijafragmu, onda neugodno iskustvo uranjamo u prihva\u0107anje i otvorenost. Tijelom prihva\u0107amo.\u00a0<br>\u0160to to za tebe zna\u010di?<\/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<\/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>Radimo razgibavanje, pokretljivost, dekompresiju i osna\u017eivanje le\u0111a, kao i ostalih podr\u017eavaju\u0107ih struktura. Stvaramo stabilnu bazu koja nam daje mogu\u0107nost za rast bez napora.<\/p>\n","protected":false},"featured_media":16693,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[584,587,588,589,555,556],"product_tag":[594],"product_need":[900,912,928,944,972],"class_list":["post-17087","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-2026","pa_intenzitet-srednje","product_need-bolja-pokretljivost-bs","product_need-dublja-unutrasnja-tema-bs","product_need-njegovati-prisutnost","product_need-podrzati-ledja-i-kicmu-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\/17087","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\/16693"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=17087"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=17087"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=17087"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=17087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}