{"id":17751,"date":"2026-06-11T10:15:00","date_gmt":"2026-06-11T08:15:00","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=17751"},"modified":"2026-06-16T08:49:29","modified_gmt":"2026-06-16T06:49:29","slug":"vjetrenjaca","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/vjetrenjaca\/","title":{"rendered":"Vjetrenja\u010da"},"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 loading=\"lazy\" decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"yoga class program illustration\" class=\"wp-image-6398\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.png 600w\" sizes=\"auto, (max-width: 1042px) 100vw, 1042px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga izazov \u2013 Mekana ramena, otvoreno srce \u2013 petotjedna praksa pet dana u tjednu.<br><\/strong>Stres koji nakupljamo u ramenima stvara se kada ih nenamjerno (nesvjesno) di\u017eemo gore i dr\u017eimo stisnuta. Ako \u010desto bivamo u stresnim uvjetima ti nam se mi\u0161i\u0107i \u201czamrznu\u201d u istom polo\u017eaju \u0161to mo\u017ee imati lo\u0161 utjecaj na cjelokupni osje\u0107aj u tijelu. Zatvorena, kamena i te\u0161ka ramena spu\u0161taju prsa i zatvaraju srce, a mogu dovesti do glavobolja i depresije. Kako bi preokrenuli taj uzorak u tijelu radimo polo\u017eaje i pokrete kojima: ja\u010damo gornje le\u0111ne mi\u0161i\u0107e, iste\u017eemo prednje prsne, rotiramo ramena, mobiliziramo rameni pojas, izdu\u017eujemo stra\u017enju stranu vrata, pove\u0107avamo kapacitet daha, pobolj\u0161avamo uspravno dr\u017eanje, stvaramo snagu centra trupa i kralje\u017enice. Radimo ispravno poravnanje za uspravno dr\u017eanje i otvoreni stav.\u00a0<strong>Vjetrenja\u010du pokre\u0107e snaga vjetra na\u0161eg srca i mobilnosti prsa koja se slobodno kre\u0107u stabilizirana u sigurnosti.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mindful dnevnik: Neka srce vodi moj \u017eivot. Osvijesti stresne trenutke u danu, kako misli i informacije utje\u010du na tijelo. Zapi\u0161i si \u0161to tebi poma\u017ee da se lak\u0161e nosi\u0161 s izazovima i kako se najlak\u0161e vrati\u0161 u balans.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mobilnost ramenog pojasa<\/li>\n\n\n\n<li>ja\u010danje mi\u0161i\u0107a gornjih le\u0111a<\/li>\n\n\n\n<li>snagu ramena i ruku<\/li>\n\n\n\n<li>produ\u017eivanje prsnih mi\u0161i\u0107a<\/li>\n\n\n\n<li>opu\u0161tanje vratne kralje\u017enice<\/li>\n\n\n\n<li>opu\u0161tanje glavobolja<\/li>\n\n\n\n<li>razgibavanje raspiratornih mi\u0161i\u0107a<\/li>\n\n\n\n<li>uspravno dr\u017eanje<\/li>\n\n\n\n<li>otvaranje prsa<\/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<h3 class=\"wp-block-heading has-text-align-center\">SADR\u017dAJ PAKETA SNIMKI<\/h3>\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\/06\/2_5_uvodno_predavanje.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1024x576.webp\" alt=\"\" class=\"wp-image-17867\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA &#8211; 75 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">VJETRENJA\u010cA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mekana ramena, otvoreno srce<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro do\u0161li na jo\u0161 jedan na\u0161 yoga izazov u kojem se svako jutro, svaki dan, barem malo vra\u0107amo sebi i radimo praksu koja omek\u0161ava ramena i prsa, poti\u010de slobodu daha i otvara srce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak sam ovaj uvod podijelila u dvije sekcije, &#8220;mekana ramena&#8221; &#8211; onu malo vi\u0161e stru\u010dnu i tehni\u010dku vezanu za&nbsp;<em>stress response<\/em>&nbsp;u ramenima i op\u0107enito razgibavanje&nbsp;<a>+<\/a>&nbsp;mobilnost ramena, te onu vi\u0161e duhovnu &#8211; &#8220;otvoreno srce&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako bi adresirali stres u ramenima radimo vje\u017ebe za aktivaciju i opu\u0161tanje mi\u0161i\u0107a, istezanje, snagu suprotnih skupina, uklanjanje uzroka stresa, stvaranje novih posturalnih navika, produbljivanje daha i masa\u017eu. Te ciljane vje\u017ebe koje tehni\u010dki dodiruju na\u0161 rameni pojas prolazimo nakon predavanja u prvom dijelu sata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spominjemo i va\u017enost fascije kao vezivnog tkiva koje treba imati kvalitetu so\u010dnosti, proto\u010dnosti i mobilnosti \u0161to \u0107emo ovaj mjesec buditi spontanim, organskim pokretima. To je kretanje u kojem se svi zglobovi zamaha rukama uklju\u010duju u pokret i jednako stvaraju kineti\u010dki lanac. Pokret koji je spontan, otklju\u010dan i koji osvje\u0161tava prostor oko sebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U aspektu &#8220;Otvoreno srce&#8221; pri\u010damo o tendenciji da putujemo prema zdravlju u kojem ne mo\u017eemo odvojiti tijelo, emocije i um, ta te\u017enja i put prema zdravlju je na\u0161 duhovni put.<\/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<p class=\"wp-block-paragraph\">Sve ide kroz tijelo i njegovo neposredno iskustvo. To spajamo kroz proto\u010dne pokrete i tok koji pu\u0161tamo kroz sebe kroz koji pozivamo &#8220;healing power&#8221; da te\u010de kroz nas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U vje\u017ebama prolazimo taj set tehni\u010dkih vje\u017ebi za vrat i ramena te kratku uvod u na\u0161e spontane pokrete. Sve \u0107emo to dalje razra\u0111ivati tijekom sati ovaj mjesec.<\/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-a6dcc2f468782081a1c3c3b9b42721cd wp-block-paragraph\">Mindful dnevnik:<br>Neka moja perspektiva o obi\u010dnom postane svijest o svetosti svakog trenutka, svakog bivanja, upravo kroz to \u0161to sam sa\u017eeta u svoje tijelo i kroz svoje srce i upravo kroz vrijednost koja ovdje je u meni i koja je nastavak bo\u017eanskog. S ovim svojim namjerama neka spustim u sebe te kvalitete da ih \u017eivim u potpunosti, da \u017eivim ti\u0161inu uma i ljubavnu poniznost te iskreno suosje\u0107anje. Neka moja praksa bude ritual u kojem transformiram obi\u010dnu stvarnost u prosvjetljenu stvarnost.<\/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\/06\/4_5_1_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17866\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">1. DAN &#8211; Kru\u017eni pozdravi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji smo sat posvetili usvajanju i ponavljanju varijante pozdrava suncu kojeg \u0107emo primarno provoditi u ovomjese\u010dnom izazovu. To je varijanta onog laganog i proto\u010dnog ciklusa koji zapo\u010dinje sjede\u0107i na petama na stra\u017enjoj strani prostirke te kru\u017ei do gore i natrag.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ono \u0161to sam ovaj mjesec uvela su pokreti rukom kao vjetrenja\u010da koji su integrirani u val, zamah cijelog tijela koji ritmi\u010dki ide iz kukova i prolazi kralje\u017enicom, sve popra\u0107eno jasnim udahom i izdahom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako bi sve vi\u0161e i vi\u0161e uronili u spontanost i proto\u010dnost tih pokreta te kako bi ih mogli raditi bez razmi\u0161ljanja danas smo zapravo cijeli sat samo kru\u017eili. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro, sat je kratak pa smo sveukupno napravili 4 kruga na svaku stranu i zaokru\u017eili sat s jo\u0161 jednom vje\u017ebicom te kratkim opu\u0161tanjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017delimo sve vi\u0161e utonuti u pokrete i ba\u0161 biti u osje\u0107anju senzacija koje teku kad ovako radimo, kad imamo \u0161irinu i pokretljivost.Nadam se da vam je jasno i ugodno prolaziti ove pokrete, sve \u0107emo im se vi\u0161e prepu\u0161tati i sjetite se &#8211; nije toliko va\u017eno je li svaki zamah kukovima popratio svaki zamah rukom, nego da zaranjamo i \u010dak ple\u0161emo. Tako da su va\u0161a spontanost i kreativnost u tome dobrodo\u0161le. <\/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-83269b50ab46e161e30c77d6acee1e4c wp-block-paragraph\">Mindful dnevnik: Zapo\u010dinjemo mjesec s idejom ti\u0161ine. \u0160to je za tebe ti\u0161ina? Kako se tijelo osje\u0107a kada je um tih?<\/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\/06\/5_5_2_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan.webp\" alt=\"\" class=\"wp-image-17868\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">2. DAN &#8211; Samo kru\u017eno<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010dinjemo gdje smo ju\u010der stali&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo sjednemo na pete na kraju prostirke i zaronimo u sebe i svoj dah. Zapo\u010dinjemo s bu\u0111enjem kru\u017enim pokretima rukama, istim koje kasnije provodimo u ovim pozdravima suncu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga pro\u0111emo, kao i ju\u010der pozdrave u kojima se otvaramo kao vjetrenja\u010da i pulsiramo iz kukova cijelim tijelom. Jo\u0161 ih uvijek usvajamo i uranjamo u njih da im se mo\u017eemo potpuno prepustiti. Opet u satu radimo samo jedan polo\u017eaj i odmaramo u <em>Shavasani<\/em>. :) Jednostavno, \u0161to jednostavnije.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vra\u0107amo se svojoj unutarnjoj ti\u0161ini u svakoj pauzi.&nbsp;<\/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-ebfb68b95875f3198cb0b23191c5f645 wp-block-paragraph\">Postavi namjeru:\u00a0Gdje je tvoja unutarnja ti\u0161ina? Kako mo\u017ee\u0161 do nje?<\/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\/06\/6_5_3_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17869\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. DAN &#8211; Biti ba\u0161 tu<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Biti tu, u svojoj ti\u0161ini, u ti\u0161ini uma, a potpunoj prisutnosti u tijelu, u srcu. Mogu\u0107e je upravo sada i samo sada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S tom kratkom motivacijom&nbsp;jutros opet zaranjamo u na\u0161e kru\u017ene pokrete. Malo smo vi\u0161e fokus stavili ba\u0161 na te krugove rukama, kao da vjetrenja\u010da kru\u017ei. Ruke nam se izdu\u017euju u svim smjerovima kako bi napravile jako veliki krug. Naravno svi zglobovi u ruci i ramenu su otklju\u010dani i poma\u017eu stvoriti \u0161irinu pokreta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krugove ponovimo i u ratniku 1 u kojem se u stabilnoj bazi malo prozra\u010dimo. Na kraju sata malo poja\u010damo centar i integriramo praksu te se opu\u0161tamo u pod da cijelu te\u017einu tijela predamo gravitaciji. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ti\u0161ina je va\u017ena jer to je mjesto u kojem mo\u017eemo zaista osjetiti i onda pustimo da se tijelo i srce otvore prema pravoj svetosti \u017eivota, prema tome da je na\u0161e tijelo mjesto u kojem bo\u017eansko obitava.\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-59cf006f6e9eee9cabebf46cd97b7881 wp-block-paragraph\">Mindful dnevnik: Ne mora\u0161 ni\u0161ta zaklju\u010diti, ne mora\u0161 &#8220;misliti&#8221;, odmori se u ti\u0161ini uma u kojoj se pa\u017enja ujedinjuje u \u010disto osje\u0107anje i onda pusti da ti tijelo ka\u017ee.<\/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\/06\/7_5_4_dan_2.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1024x576.webp\" alt=\"\" class=\"wp-image-17873\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">4. DAN &#8211; Iznutra dolje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas se malo vi\u0161e posve\u0107ujemo razgibavanju vrta i gornje zone ramena. Ve\u0107 u zagrijavanju radimo ciljane vje\u017ebe u kojima aktiviramo, dignemo ramene mi\u0161i\u0107e i onda ih naglo spustimo i protegnemo u rotacijama uz pokrete glavom. Vidjet \u0107ete.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ina\u010de sat te\u010de kao i svi do sada uz na\u0161e kru\u017ene pokrete i vjetrenja\u010du rukama koja \u0161iri prsni prostor i kapacitet daha. Pred kraj centriramo opet trbuh s par delfin plank varijanti, moramo malo. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato \u0161to je zagrijavanje malo dulje i sat ima koju minuticu vi\u0161e&#8230;<\/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-a87fb2471295f3a642b853b485f8599f wp-block-paragraph\">Mindful dnevnik: Da li osje\u0107a\u0161 da ti je dostupno i jednostavno spustiti pa\u017enju iznutra u spoj srca i daha? \u0160to ima tamo? Koliko je um miran i koliko te dugo pusti tamo obitavati, u \u010distom osje\u0107anju i sa\u017eetosti?Istra\u017ei taj kontakt u nekoliko navrata te odgovori na ova pitanja bez osu\u0111ivanja, ne treba biti druga\u010dije samo vidi kako je.<\/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 loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-1024x576.webp\" alt=\"\" class=\"wp-image-17872\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">5. DAN &#8211; \u010cisto osje\u0107anje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010deli smo s odvijanjem&nbsp;stresa iz vrata laganim i ugodnim kru\u017enim pokretima glavom. Dok stres odvijamo, pa\u017enju u sebe uvijamo i to upravo kroz ugodu pokreta. Malo razgibavamo ramena i vrat te kru\u017eimo tra\u017eimo put ugode da dobijemo vi\u0161e prostora i otvorenosti. U razgibavanju je sve opu\u0161teno &#8211; glava se ljulju\u0161ka i prati pokret ramena, i obrnuto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim zauzimamo&nbsp;<em>Anahatasana twist<\/em>&nbsp;koji je klju\u010dni polo\u017eaj za opustiti rame u tom smjeru. Namjestite se s jastukom i probajte opustiti prema tom donjem ramenu.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kratko ulazimo u meditaciju za kraj u kojoj pu\u0161tamo da se dah \u0161iri izvan fizi\u010dkih granica tijela i postaje transparentniji od nas.<\/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-a3a915515d8cf7ee0de064c6fd857334 wp-block-paragraph\">Mindful dnevnik: Prona\u0111i ti\u0161inu svojeg srca i vrijednost mira kroz koji smo spojeni s onim vi\u0161im, bo\u017eanskim, svetim koje obitava u nama\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\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17874\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">6. DAN &#8211; Plivanje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo s poznatim prozra\u010divanjem prsa, danas smo malo naglasili i ponavljali pokrete rukama &#8220;plivanje le\u0111no&#8221;, na\u0161u vjetrenja\u010du. Poku\u0161ali smo s tim pokretima prodrijeti dublje u svoja ramena, vrat i prsa. Zato otklju\u010dajte glavu i gornja le\u0111a kako bi zamah rukom imao utjecaj u dubinu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zadr\u017eali smo nekoliko rotacija opet s naglaskom na polo\u017eaj ramena i lopatice te ono najva\u017enije kroz sve provukli duboki dah.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj prolazimo mali most u kojem produ\u017eujemo vrat i gornju zonu ramena te nakon toga par vje\u017ebi za aktivaciju centra.<\/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-c9d872c93d32d8555a85072dbe24972b wp-block-paragraph\">Mindful dnevnik: Osjeti komunikaciju svojeg tijela upravo kroz jezik: gr\u010d-opu\u0161tenost. Prepoznaj u kojem stanju je um kada se tijelo gr\u010di (\u010dak i malo), da li ne\u0161to kontrolira, mo\u017eda dr\u017ei \u017eudnju ili averziju&#8230; Probaj vidjeti \u0161to ako opusti\u0161 gr\u010d ali naravno dr\u017ei\u0161 svoju snagu, stabilnost, budnost i odlu\u010dnost, kako \u0107e se situacija razvijati? Igraj se s time, u gr\u010du smo u otporu i borbi a bez gr\u010da klizimo kroz \u017eivot dozvoljavaju\u0107i si osjetiti ga.Zapi\u0161i si svoje opservacije na tu temu. <\/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\/06\/13_5_7_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17875\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">7. DAN &#8211; Bogat prisutno\u0161\u0107u<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">I danas se kratko centriramo pa prolazimo &#8220;vjetrenja\u010daste&#8221; pokrete u&nbsp;kru\u017enim&nbsp;pozdravima suncu.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sjetimo se da ponavljanje mozgu otvara prostor za &#8220;dosadu&#8221; ali ako zaronimo u tijelo i zaista osjetimo svaki pokret, svaki dah kako se provla\u010di s pokretom i svaki trenutak u tijelu onda je stvarno svako iskustvo novo i posebno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako\u0111er poziv je da se izrazimo kroz pokret, da smo strastveni sa svakim udahom i izdahom, sa svakim zamahom tijela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo na\u0161u vjetrenja\u010du rukama proveli iz ratnik dva baze te u njoj pulsirali da osjetimo \u0161irinu, a nakon toga iz baze koljenom na podu provodimo iste pokrete. Jo\u0161 se i kratko zadr\u017eavamo u&nbsp;<em>Janu Shirshasani.&nbsp;<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Znamo da je u ovom trenutku upisan svaki dosada\u0161nji do\u017eivljaj i u ovom trenutku postavljamo namjere i navike za svoj dan.&nbsp;<\/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-b0640b0afac9d8433eb361c013ceb120 wp-block-paragraph\">Mindful dnevnik: Neka sam opu\u0161tena i otvorena da ostanem u tijelu i osjetim situaciju. Neka razlikujem \u0161to je u glavi, u kojoj su predrasude kako ne\u0161to treba biti i neka se spustim u \u010disto osje\u0107anje za svaku situaciju koja je uvijek nova. Neka ostanem u toj svje\u017eini osje\u0107anja prave prisutnosti.<\/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\/06\/14_5_8_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan.webp\" alt=\"\" class=\"wp-image-17894\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">8. DAN &#8211; Zarolano<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas na jedan poznati ali malo druga\u010diji na\u010din pristupamo razgibavanju ramena i gornjih le\u0111a.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za to se prvo zagrijavamo\u00a0u<em> cat cow<\/em> pokretima i onda na njih uvodimo <em>twist<\/em> ramenima, tako da na izdah idemo jednim ramenom prema dolje, a drugim prema gore. U tim pokretima probajte i\u0107i do kraja, u dubinu tako da se zaista osjeti razlika izme\u0111u suprotnih ramena i naravno suprotnost pokreta u njima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kroz sat te\u010demo i sve se samo nadovezuje, znate ve\u0107 kako radimo ovaj mjesec pa samo krenite i ponijeti \u0107e vas zanos tijela i daha&#8230; :)&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju odmaramo u <em>Shavasani<\/em> i stavljamo fokus na to da je te\u017eina tijela poziv za opu\u0161tanje tijela i otapanje prema podu. To je prilika da se dovoljno umirimo kako bi pulsacija daha prirodno do\u0161la do izra\u017eaja. A da i\u0161ta mijenjamo, pridru\u017eujemo mu pa\u017enju i samo promatramo.<\/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-781e64815ea9286fdda36d311a465016 wp-block-paragraph\">Mindful dnevnik: Sjeti se da nisi tijelo i um koji ga komentira. \u0160to si? Koliko mo\u017ee\u0161 percipirati sebe kao titraju\u0107e, energetsko bi\u0107e neodvojivo od cjeline? Nema pravog odgovora na ovo pitanje. To je vi\u0161e kao\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Koan\" target=\"_blank\" rel=\"noreferrer noopener\">Koan<\/a>, pa samo pustite da rezonira.<\/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\/06\/15_5_9_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17895\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">9. DAN &#8211; Nota nje\u017enosti<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Jo\u0161 jedan dan da se malo razgibamo u ritmu svojeg srca i daha. Par minuta smo produ\u017eili sat upravo zato jer smo zapo\u010deli polagano, spajanjem pa\u017enje u dah u srcu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo spustiti se tamo, u sebe ve\u0107 budi nje\u017enost i zagrijava sr\u010danu energiju. Pu\u0161tamo da se um opet uti\u0161a i da ostanemo u osje\u0107aju srca.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U satu te\u010demo kroz zagrijavanje ramena kru\u017enim pokretima i nekoliko polo\u017eaja koje pulsiramo, a i koje zadr\u017eavamo. Sve nekako polako gradimo jedno na drugo kako bi se prozra\u010dili i kako bi energija protekla cijelim tijelom. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I na kraju se ponovo malo umirimo u <em>Balasana twistu<\/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-f057085d886cc532a4b10350ac05c1f2 wp-block-paragraph\">Mindful dnevnik: Sve \u0161to je bilo do sada sa\u017eeto je u sada\u0161njoj to\u010dki. To znamo. Sada\u0161nji trenutak je osje\u0107aj, ne mo\u017eemo ga misliti i onda uloviti, nego ga trebamo osjetiti. Vidi kako ti ide sjetiti se biti u sada\u0161njosti i onda osjetiti sada\u0161nji trenutak. Iz trenutka u trenutak\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\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1024x576.webp\" alt=\"\" class=\"wp-image-17902\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">10. DAN &#8211; Ugodan vrat<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010dinjemo kao i ju\u010der s malom meditacijom u sr\u010dani prostor, tu uronimo u ti\u0161inu svojeg centra. Zatim polako i nje\u017eno razgibavamo ramena i vrat te prolazimo par polo\u017eaja koji \u0107e nam dodatno omogu\u0107iti da u\u0111emo u taj dio tijela. Zatim se spu\u0161tamo na bok i tamo radimo le\u017eanje na jednom ramenu u kojem se produ\u017euje prsni mi\u0161i\u0107 (s rukom iza le\u0111a) pa ma\u010dku koja lovi svoj rep te isto ponavljamo i na drugoj strani. Pripremite si jastuk i dekicu tako da vas ne \u017eulja rame i da mo\u017eete opustiti glavu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to pro\u0111emo obje strane jo\u0161 se jednom sjednemo u po\u010detni polo\u017eaj i primijetimo razliku u ramenima. Udahom dovodimo prostornost u tijelo, a izdahom opu\u0161tamo ramena i te\u0161ke ruke tako da se vrat izdu\u017ei.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim idemo na pod u Shavasanu, potpuno se predajemo i umirujemo, uranjamo u meditaciju tijelom.<\/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-cf8cf8cccc4f4b245e162cb7338dec5a wp-block-paragraph\">Mindful dnevnik: Promatraj ljude oko sebe, koliko oni djeluju iz srca, a koliko &#8220;iz glave&#8221;. Kada ba\u0161 mo\u017ee\u0161 primijetiti razliku?<\/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\/06\/18_5_11_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan.webp\" alt=\"\" class=\"wp-image-17897\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">11. DAN &#8211; \u0160iroki prostor<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro, danas smo se pokrenuli iz stoje\u0107eg polo\u017eaja i razgibali energiju tijela s nekoliko \u0161irokih \u010du\u010dnjeva i zamaha.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U na\u0161im, sad ve\u0107 poznatim krugovima pozdrava suncu, dodajemo par pulsacija i zadr\u017eavanja kako bi se u kratkom vremenu dobro razgibali. Kroz asane prolazimo ratnika&nbsp;1 s dr\u017eanjem ravnih ruku u ravnini ramena, polo\u017eaj u kojem aktiviramo mi\u0161i\u0107e izme\u0111u lopatica i dr\u017eimo tako aktivne. Te pretklon s rukama u namaste iz le\u0111a,&nbsp;<em>Parsvottanasanu<\/em>. Ponavljamo&nbsp;isto s koljenom na podu. Nije te\u0161ko, sve jednostavno i poznato. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj malo sjednemo u polo\u017eaj za meditaciju i prodi\u0161emo kroz srce spustimo sve iz uma prema srcu i onda se otopimo u&nbsp;<em>Shavasani<\/em>.&nbsp;<\/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-241949bb4a87d172f3da1a643f9e6ee3 wp-block-paragraph\">Mindful dnevnik: Neka s lijepo razbu\u0111enom energijom tijela, srca i uma nosimo pozitivnost za sve \u0161to \u0107emo danas dotaknuti i \u0161to \u0107e do\u0107i do nas, da budemo onaj \u0161iroki prostor ljubavi i razumijevanja.<br><br><\/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\/06\/19_5_12_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17898\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">12. DAN &#8211; Inteligencija nje\u017enosti<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Omek\u0161avanje posti\u017eemo kada ne idemo u borbu sa svojim tijelom ili situacijom. Po\u010detna namjera nam je osjetiti kako se sada osje\u0107amo i prihvatiti to iskreno, bez o\u010dekivanja da treba biti nekako druga\u010dije. Onda iz toga kako sada je zapo\u010dinjemo disati, kretati se i potaknuti nje\u017enost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pravu meko\u0107u posti\u017eemo kada se stvari same otvore i puste nas. U tijelu i u \u017eivotu, sve \u0161to guramo i idemo probiti kroz neku situaciju to nam se uvijek vrati neku silu. Tu inteligenciju nenasilja koristimo na svojem tijelu u praksi yoge ali i \u0161irimo na \u017eivot.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako da danas lijepo polako i potpuno bez borbe gradimo sat. Malo po malo, s malim pokretima sve vi\u0161e uklju\u010dujemo segmente i aktiviramo tijelo dok ne do\u0111emo i do malo dinami\u010dnijih polo\u017eaja kao \u0161to je\u00a0<em>High Lunge<\/em>. Cijelo vrijeme ramena kru\u017ee i omek\u0161avaju se i gledamo da posti\u017eemo tu meko\u0107u bez borbe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uvijek je korisno stati, zaista osjetiti i prihvatiti &#8220;aha takva je situacija&#8221; te vidjeti kako u nju u\u0107i bez borbe, pustiti da promjena do\u0111e sama kroz prisutnost i otvorenost umjesto da na silu ne\u0161to radimo. To je inteligencija koja \u010dini razliku da li se stalno s ne\u010dime borimo u na\u0161em \u017eivotu ili klizimo tako da nam situacija poka\u017ee kava je i onda ju mi oblikujemo. Tako da neka ovom yogijskom mudro\u0161\u0107u \u017eivimo \u017eivot bez borbe.<\/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-4051c1e4699a1b6d13fd4e36dea40849 wp-block-paragraph\">Mindful dnevnik: Mo\u017ee\u0161 li primijetiti kada se bori\u0161 sa situacijom i gura\u0161 se dublje na silu? Kada misli\u0161 da bi nekako trebalo biti umjesto da osjeti\u0161 kako je i onda zbog tog mi\u0161ljenja sili\u0161? Da li ti je to poznato? Opi\u0161i si par primjera.<\/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\/06\/20_5_13_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17899\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">13. DAN &#8211; Gusto\u0107a pokreta<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas se opet pitamo kako dubinski razgibati svoja ramena i prsa. Vo\u0111eni tom mi\u0161lju ponavljamo na\u0161e kru\u017ene, &#8220;vjetrenja\u010da&#8221; pokrete rukama. Kre\u0107emo se malo sporije kako bi uspjeli u\u0107i u detalje pokreta i zaista si dati vremena da svaki segment pokreta dobije pa\u017enje koliko mu treba.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato se igramo da je medij oko nas, ovaj zrak koji pokre\u0107emo vjetrenja\u010dom malo gu\u0161\u0107i. Malo nam daje otpor i zbog toga bolje razgibava ramena.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izmjenjujemo kru\u017eenje rukama u ratnicima s twistovima\u00a0i par aktivacija centra. Malo je dana\u0161nji sat druga\u010dije koncipiran od dosada\u0161njih ovaj mjesec ali namjera je tu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat zaokru\u017eujemo sa spu\u0161tanjem u goluba i\u00a0<em>Badhakonasanu<\/em>\u00a0kako bi vratili mir u tijelo i povezanost sa zemljom.\u00a0U\u017eivajte u svakom dahu i svakom zamahu. <\/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-50e9aa7d2ddfc634d4f547b1180d4521 wp-block-paragraph\">Mindful dnevnik: Neka uvidimo vrijednost svjesnog kretanja i disanja kao na\u0161e hrane koja nam daje ono \u0161to nam treba, a \u0161to ne mo\u017eemo dobiti druga\u010dije. Kakva je tvoja motivacija za praksu? Koliko je konzistentna? \u0160to te najvi\u0161e poti\u010de da do\u0111e\u0161 i krene\u0161 s yogom?<\/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\/06\/21_5_14_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17900\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">14. DAN &#8211; Ljubav za gornja le\u0111a<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo se malo igrali s trakicom, konkretno s polo\u017eajem kaktus ruku. Onako smo spu\u0161tali s trakicom ruke u taj polo\u017eaj raste\u017eu\u0107i trakicu i aktivno pribli\u017eavaju\u0107i lopatice da se aktiviraju\u00a0gornji le\u0111ni mi\u0161i\u0107i.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To nam je danas tema pa smo ju ponovili nekoliko puta iz razli\u010ditih baza. Vidite to kao svoju priliku da ba\u0161 jako aktivirate gornja le\u0111a jer to nam \u010dini razliku da se prsa otvaraju i stoje uspravno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ina\u010de opet u na\u0161ih samo 30 minuta sve te\u010de i nadovezuje se tako da svakim pokretom uranjamo u sebe i u \u010disto osje\u0107anje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju se naravno malo umirujemo i opu\u0161tamo.&nbsp;<\/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-dbc69aa81d24ec89afba26911b1c9597 wp-block-paragraph\">Mindful dnevnik: Sretni smo je mo\u017eemo biti otvoreni i prisutni, zato ono s \u010dime smo otvoreni i prisutni ne smanjuje na\u0161e veselje da jesmo. Koliko se mo\u017ee\u0161 opustiti s neugodnim i bolnim? Postoji li razlika u tome kada se sjeti\u0161 da neugodno ne mo\u017eemo izbje\u0107i no da mo\u017eemo promijeniti svoj stav prema tome? Kako onda do\u017eivi\u0161 neugodu (fizi\u010dku, mentalnu ili emotivnu, naravno)?<\/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\/06\/23_5_15_dan_mndfs.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1024x576.webp\" alt=\"\" class=\"wp-image-17901\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">15. DAN &#8211; Lagano bu\u0111enje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kad sjednemo na svoju yoga prostirku to nije poziv za postizanje, nije vrijeme za dodatni napor i stres . To je vrijeme za osjetiti&nbsp;sebe te za po\u010detak usporiti, dozvoliti tijelu i umu da se na\u0111u u zajedni\u010dkom govoru pokreta i daha.&nbsp;Damo tijelu vremena bez o\u010dekivanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pitamo se kako dovesti kisik u tkiva? Naravno s lijepim bu\u0111enjem prsa i ugodnim\u00a0ritmi\u010dkim pokretima koji stvaraju skliskost pod ko\u017eom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako lijepo radimo\u00a0<em>cat &#8211; cow<\/em>\u00a0pokrete i\u00a0<em>Kapiasana<\/em>\u00a0pulsacije ali jo\u0161 sporije od jedan udah jedan izdah.\u00a0Nakon toga se opu\u0161tamo u golubu, jo\u0161 malo kru\u017eimo rukama i predajemo se podlozi u le\u017ee\u0107em polo\u017eaju s jastukom ispod prsa.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte u satu i posebnom vremenu za uroniti 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-80558747f8724d76a4c8d86cb92b34d2 wp-block-paragraph\">Mindful dnevnik: Mo\u017ee\u0161 li uloviti misli o\u010dekivanje i kontrol-frika? Koliko ti je to jasno?<\/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\/06\/25_5_16_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17903\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">16. DAN &#8211; Duboko pod krilima<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo uzeli jo\u0161 jedan polo\u017eaj ruku u na\u0161u igru, a to su&nbsp;<em>Garudasana<\/em>&nbsp;ruke. Prvo ih izvedemo u sjede\u0107em polo\u017eaju i malo razgibavamo kako bi osjetili \u0161to se doga\u0111a, naravno cilj nam je dobro stisnuti lakat u lakat kako bi se otvorili novi kutci plu\u0107a, ispod pazuha, iza lopatica i me\u0111u rebrima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo na\u0161e sljedove u ritmu i ti\u0161ini, razgibamo cijelo tijelo te onda polo\u017eaj ruku izmjenjujemo sa suprotnim, onim u kojem isprepletemo ruke iza le\u0111a i u kojem se otvaraju prsni mi\u0161i\u0107i. Tako u nekoliko baza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krenite polako pa dodajte snage u&nbsp;<em>Garudasana<\/em>&nbsp;rukama kako bi zaista osjetili gdje i \u0161to se otvara.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj malo aktiviramo gluteuse\u00a0i opu\u0161tamo se u\u00a0<em>Shavasani<\/em>&#8230;<\/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-ddefcd1bc7696ab5bab01f006ee5c0d3 wp-block-paragraph\">Mindful dnevnik: Mo\u017ee\u0161 li osjetiti koliko lako\u0107a u tijelu, kroz osjet tjelesnih senzacija, doslovno u koli\u010dini gr\u010da, utje\u010de na na\u0161e mentalno i emotivno stanje? Mo\u017ee\u0161 li se sjetiti da kroz tijelo opusti\u0161 da te\u0161ke misli i emocije proteku? Kako je to kod tebe?<\/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\/06\/26_5_17_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan.webp\" alt=\"\" class=\"wp-image-17904\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">17. DAN &#8211; Iz srca<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas odmah aktivno. Krenuli smo s razgibavanjem iz stoje\u0107eg polo\u017eaja u kojem nam je dostupno osjetiti \u0161irinu pokreta, a uz to probuditi noge i zdjelicu &#8211; najbolja kombinacija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to se malo razbudimo, nastavljamo s par krugova pozdrava suncu iz kojih izvedemo i nekoliko asana.\u00a0Opet tra\u017eimo puteve za u\u0107i u kutke plu\u0107a i srca koji su nam malo zatvoreniji tijekom dana. Pokretom masiramo izvana, a dahom\u00a0iznutra tako da sve pokrenemo u tijelu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat zaokru\u017eujemo sa sa\u017eimanjem pa\u017enje u srce iz kojeg radimo spore, pomne pokrete koji bude &#8220;heart space&#8221;, toplinu srca, sr\u010danost i vra\u0107aju nas mjestu iz kojeg \u017eivimo.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zavr\u0161avamo s meditacijom u sjede\u0107em polo\u017eaju nakon koje jo\u0161 malo legnite i odmorite ili ostanite dulje sjediti u ti\u0161ini.<\/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-2716c635885132032cdd1a5460d035b2 wp-block-paragraph\">Mindful dnevnik: \u0160to za tebe zna\u010di biti u srcu, vratiti se srcu, \u017eivjeti iz srca?<\/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\/06\/28_5_18_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17905\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">18. DAN &#8211; Provjetrenost<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zanima nas provjetriti se \u0161irokim pokretima rukama koji dovode povjetarac izvana i iznutra. Malo za po\u010detak zagrijavamo ramena i plivamo unatrag rukama da dobijemo te lijepe \u0161iroke krugove.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uvodimo jo\u0161 jedan pokret rukama &#8211; dok je jedna dignuta maksimalno prema gore, druga se spu\u0161ta prema dolje. Tako dolazimo do lijepe duboke masa\u017ee lopatica i ramena.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo kru\u017ene pozdrave suncu, njima uranjamo u tijelo i njegovu \u017eelju za kretanjem, u to kako se hrani kada ga provjetrimo dahom. Zadr\u017eavamo ratnika 1 i nekoliko polo\u017eaja s tim aktivacijama ruku i di\u0161emo puno. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kao i svi do sada sat brzo pro\u0111e ali dobijemo onaj lijepi u\u010dinak na\u0161e prakse. <\/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-c725b10f72ae0236faa1eeb44f09de15 wp-block-paragraph\">Mindful dnevnik: Du\u0161a se \u017eeli vratiti ku\u0107i. To je drugi na\u010din kojim ka\u017eemo: biti jedno sa sobom, djelovati iz sebe, ostati u sebi i svojem osje\u0107anju. Mo\u017ee\u0161 li primijetiti razliku kada jesi &#8220;u sebi&#8221;, a kada nisi? Kako reagira\u0161 kada si izvan sebe, a kako kada si integrirana?<\/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\/06\/29_5_19_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17906\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">19. DAN &#8211; Pro\u0161irivanje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo iz stoje\u0107eg polo\u017eaja te s par jednostavnih pokreta pro\u0161irimo energiju tijela i daha. Prolazimo&nbsp;pozdrave suncu u kojima pulsiramo na vi\u0161e na\u010dina i pokretom pove\u0107avamo prostornost.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Znate ve\u0107 kako to ide kad krenemo lijepo polako i onda podma\u017eemo&nbsp;skliskost pod ko\u017eom. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pulsiramo i u bo\u010dnim razgibavanjima kukova, kao prvo u ratniku dva, a onda u sli\u010dnom polo\u017eaju s koljenom u podu, prepoznat \u0107ete, sve smo ve\u0107 radili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Onda polako spu\u0161tamo sat prema dolje i zaokru\u017eujemo s opu\u0161tanjem. <\/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-164f8f438f645f5d7e81e5c748e1ac7a wp-block-paragraph\">Mindful dnevnik: Kako ti ovo zvu\u010di: Sretni smo \u0161to mo\u017eemo biti tu sa svime? Umjesto da smo sretni samo kada imamo ugodne senzacije u tijelu, sretni smo jer mo\u017eemo ostati prisutni sa svime i dozvoliti si da osjetimo ali naravno da znamo \u0161to da i \u0161to ne. Da li ti se \u010dini da je takav pogled na svoja osje\u0107anja dobar stav?<\/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\/06\/30_5_20_dan_mndfs.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs.webp\" alt=\"\" class=\"wp-image-17907\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">20. DAN &#8211; Zona srca<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pripremamo se za sat s kratkom meditacijom. Sjednemo, prodi\u0161emo i prisjetimo se da je \u010disto osje\u0107anje jednostavno spu\u0161tanje pa\u017enje u tijelo. Da si mo\u017eemo dozvoliti ostati u ti\u0161ini jer da za molitvu ne trebamo mentalne upute, samo osjet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upravo s osje\u0107ajem protoka daha, um nam se spu\u0161ta u tijelo i tamo se opu\u0161ta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Budimo sr\u010dano disanje i razgibavamo ramena, a onda zauzimamo jednostavan twist s yoga remenom u kojem otvaramo prsni mi\u0161i\u0107, prvo jedne pa onda druge strane, uz to, u tom polo\u017eaju razgibavamo\u00a0vrat. Izme\u0111u strana i nakon twistova zauzimamo\u00a0<em>Joniasanu<\/em>\u00a0u kojoj se malo opustimo. Nakon toga idemo prema podu i tonemo u jo\u0161 ve\u0107i mir i ti\u0161inu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lijepo zaokru\u017eujemo sat, a s njime i ovaj tjedan ciklusa.&nbsp;<\/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-f6892c31226bb364cf4c1dc3e9f7698e wp-block-paragraph\">Mindful dnevnik: \u0160to je za tebe ti\u0161ina uma? Kako se to mo\u017ee pojmiti? Kada ima\u0161 to iskustvo?<\/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\/06\/31_1_6_21_dan.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17908\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">21. DAN &#8211; Nos u prsima<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo jo\u0161 jednog nje\u017enog bu\u0111enja. Kao prvo bu\u0111enja daha pa onda raspirivanja daha s pokretima. Zagrijavamo\u00a0ramena s trakicom &#8211; prote\u017eemo prema gore pa spu\u0161tamo u kaktus ruke i onda bo\u010dno iste\u017eemo s trakicom pa opet u kaktus ruke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stavljali smo danas pa\u017enju ba\u0161 na taj na\u010din &#8211; kao da nam prsa di\u0161u. Kao da zrak ulazi u nas kroz prostor me\u0111u rebrima i direktno se puni u prsa. Tako di\u0161emo so\u010dno i potentno kroz sve \u0161to radimo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo s<em> cat-cow<\/em> pokretima i varijantama razgibavanja koja poma\u017eu u \u0161irenju kako bi se namjestili u ratniku i ponovili nekoliko polo\u017eaja rukama koje smo uveli na po\u010detku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se opet samo zalijevamo izvan svojih granica i pu\u0161tamo da se osmijeh razlije iznutra po tijelu.<\/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-689688259e83bffcadb18989d5237815 wp-block-paragraph\">Mindful dnevnik: Pitamo se \u0161to nam donosi osje\u0107aj prostornosti u tijelu? Zapi\u0161i si, da li ti poma\u017ee u smanjivanju reaktivnosti kada ima\u0161 malo vi\u0161e prostora (doslovno manje napetosti)? Kolika je razlika kada imamo prostora &#8211; kapaciteta za nereaktivnost ili kada ga nemamo?<\/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\/06\/2_6_22_sat.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1024x576.webp\" alt=\"\" class=\"wp-image-17909\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">22. DAN &#8211; <em>Prana<\/em> te\u010de<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kad pri\u010damo o&nbsp;<em>Prani<\/em>&nbsp;nije poanta o udisanju zraka ve\u0107 o pokretu, o poticanju proto\u010dnosti iz unutra\u0161njosti tijela. Tome doprinosimo s yogijskim disanjem, pokretom i dr\u017eanjem asana u kojima otvaramo neki dio tijela i u njega di\u0161emo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I danas se lijepo \u0161iroko budimo i imamo &#8220;nos me\u0111u rebrima&#8221; da nam se dah potencira i potakne promjenu u tijelu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo iz baze ratnika 2 u kojoj nam se otvara istezanje bo\u010dnih strana i kru\u017eenje iz ramena kojim omek\u0161avamo prostor oko ovrata. Nekoliko jednostavnih krugova, pa sljedova polo\u017eaja i 30 minuta brzo pro\u0111e, a mi smo si probudili &#8220;energy flow&#8221; u tijelu. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte i sjetite se da uvijek mo\u017eete duboko udahnuti par puta i nahraniti tijelo iznutra. <em>Prana<\/em> se pokre\u0107e disanjem i svjesnim pokretom. :)<\/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-366120c0ba12e9a9f56ec3160b656b5a wp-block-paragraph\">Mindful dnevnik: Mo\u017ee\u0161 li opaziti razliku izme\u0111u opu\u0161tenog bivanja i napetosti? Koliko ti se napetosti &#8220;prikradu&#8221; da ih ne sku\u017ei\u0161? Mo\u017ee\u0161 li ih opustiti kad ih prepozna\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-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat.webp\" alt=\"\" class=\"wp-image-17910\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-600x338.webp 600w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">23. DAN &#8211; Prirodna otvorenost<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo pred kraj na\u0161eg ciklusa zaokru\u017eujemo jo\u0161 neke polo\u017eaje rukama, ramenima koji su jako u\u010dinkoviti. Danas smo se posvetili onome \u0161to nazivamo Delfin ruke. To je polo\u017eaj u kojem su podlaktice u podu, trudimo se da se laktovi ne \u0161ire i guramo ih u pod. Poznat vam je ve\u0107 taj polo\u017eaj pa znate kako on dobro razgibava i oja\u010dava ramena te daje duboko unutarnje istezanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proveli smo taj pokret i u polo\u017eaju modificirane&nbsp;<em>Purvottanasane<\/em>, to je kao stol iz malog mosta, tu \u0107e biti nekih novih izazova osjetit \u0107ete, pa samo polako i idite u smjeru da ramena oja\u010daju, ne da se &nbsp;previ\u0161e istegnu, da se ne po\u010dupaju hvati\u0161ta tih ramenih mi\u0161i\u0107a.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izme\u0111u toga samo prolazimo one na\u0161e jednostavne ovomjese\u010dne pozdrave suncu i \u0161irimo dah.Za kraj se opu\u0161tamo u le\u017eernim le\u017ee\u0107im rotacijama i pu\u0161tamo da se prsa otope, kao i te\u017eina cijelog tijela.<\/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-d639eba1bd64a5f8e190b0ff08e49e41 wp-block-paragraph\">Mindful dnevnik: Koja je tvoja prepreka da mo\u017ee\u0161 biti otvorena sa svime \u0161to do\u0111e? Da se srce svemu otvara, a ne samo onome \u0161to je lijepo i na prvu ugodno. Mo\u017ee\u0161 li definirati misao, stanje, situaciju ili osobu zbog koje se zatvara\u0161? Samo primijeti.<\/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\/06\/4_6_24_sat.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1024x576.webp\" alt=\"\" class=\"wp-image-17911\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">24. DAN &#8211; Zona otvaranja<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Uz po\u010detak koji je samo povratak svojem dahu, sat nastavlja s temom: mekana ramena, otvoreno srce. Tra\u017eimo zone otvaranja kojima poma\u017eemo da onaj na\u0161 pokret iznutra potakne izmjenu. Da sijaj\u00a0<em>Prane<\/em>\u00a0prote\u010de cijelim tijelom. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve skupa u na\u0161ih pola sata pro\u0111emo nekoliko polo\u017eaja koji razgibavaju ali i onih u kojima zadr\u017eavamo otvorenost ramena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uz mekane spore valove utapamo se sve vi\u0161e u sebe i upravo u to da osjetimo za razliku od toga da mislimo o onome \u0161to se doga\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju, na kratko zaranjamo u ti\u0161inu kojoj ne trebamo ni\u0161ta dodavati i u kojoj ne trebamo ni\u0161ta opravdavati.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako di\u0161u\u0107i kroz sr\u010danu zonu uronimo u meditaciju. Pustila sam vas da odaberete da li ho\u0107ete jo\u0161 ostati meditirati ili se spustiti i opustiti u Shavasani.<\/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-cce03819381e8000615eb6dadbc51744 wp-block-paragraph\">Mindful dnevnik: Osvijesti za razliku izme\u0111u misliti \/ konceptualizirati i osjetiti. Vrati se u srce.Srce je vir koji nas vu\u010de u osje\u0107anje.\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\/06\/5_6_25_sat_mndfs.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1024x576.webp\" alt=\"\" class=\"wp-image-17912\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs.webp 1920w\" sizes=\"auto, (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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">25. DAN &#8211; Mekana ramena, mekani dah<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zaokru\u017eujemo mjesec s jo\u0161 jednim opu\u0161taju\u0107im, proto\u010dnim satom. Radimo nekoliko proto\u010dnih krugova rukama, poti\u010demo da dah prote\u010de i da se ramena omek\u0161aju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kroz te ponavljaju\u0107e pokrete zaranjamo u sebe i svoje srce.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo par rotacija, jednu u sjede\u0107em polo\u017eaju i jednu u le\u017ee\u0107em. Na podu se protegnemo i u malom mostu s podr\u0161kom pa si pripremite ciglicu i jastuk kako bi mogli staviti ispod zdjelice.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokreti su sve nje\u017eniji, sporiji, svjesniji.<\/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-6d2f121e094d3d76702f74865f39b9bc wp-block-paragraph\">Mindful dnevnik: Neka imam povjerenja u silu koja je ve\u0107a od mene, koje sam dio i kojoj doprinosim upravo sa svojim dobrim namjerama i otvaranjem srca. Neka pu\u0161tam da me vodi ta vi\u0161a inteligencija. Neka predam svoju kontrolu.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Paket sati za mobilnost zatvorenih, kamenih i te\u0161kih ramena te redukciju stresa iz prsa i vrata. Otvaranje prsa dovodi ve\u0107u lako\u0107u disanja i budi snagu motivacije srca za sve promijene.<\/p>\n","protected":false},"featured_media":17758,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","ai_generated_summary":"","wpai_meta_description":""},"product_cat":[582,578,555,556,583,586,587,589],"product_tag":[594],"class_list":["post-17751","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress","product_cat-meditacija","product_cat-mindfulness","product_cat-online-yoga","product_cat-restorativna-yoga","product_cat-yoga-za-mentalno-zdravlje","product_cat-yoga-za-ramena-i-prsa","product_cat-yogijsko-disanje","product_tag-plan-rada-2026","pa_intenzitet-lagano","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/17751","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\/17758"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=17751"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=17751"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=17751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}