{"id":20717,"date":"2023-09-03T09:08:42","date_gmt":"2023-09-03T07:08:42","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/yoga-za-leda\/"},"modified":"2026-07-12T12:55:47","modified_gmt":"2026-07-12T10:55:47","slug":"joga-za-leda","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/joga-za-leda\/","title":{"rendered":"Joga za le\u0111a"},"content":{"rendered":"\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%\">\n<p class=\"wp-block-paragraph\"><strong>Paket sadr\u017ei predavanje s uvodnim satom + osam sati yoge.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja\u010damo mi\u0161i\u0107e uzdu\u017e kralje\u017enice, kre\u0107emo se u 6 osnovnih smjerova, rotiramo oko te osi, di\u0161emo uzdu\u017e le\u0111a i radimo <strong>vje\u017ebe za skoliozu, kifozu i lordozu<\/strong> <strong>te oporavak nakon hernija<\/strong>. Naravno da ovi problemi zahtijevaju i druga\u010dije vje\u017ebe no yoga ima alate koji poma\u017eu, stavljanjem pa\u017enje na odre\u0111eni na\u010din i pokret s nje\u017eno\u0161\u0107u \u010dini \u010daroliju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kralje\u017enica je na\u0161 \u201celektri\u010dni energetski vod\u201d jer tuda putuju informacije \u017eiv\u010danog sustava \u0161to je jako puno energije pa je zato smatramo sredi\u0161njim energetskim kanalom (u yogi zvan\u00a0<em>sushumna<\/em>). Kada se ciljano bavimo tim kanalom direktno utje\u010demo na \u017eiv\u010dani sustav. Ovaj mjesec reguliramo svoju unutarnju \u201cstruju\u201d i opu\u0161tamo se u yoga <em>nidri<\/em> \u2013 yogijskom snu, za duboki mir i bolji san.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Teme koje su obra\u0111ene:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/I2ciyzcOqUU\" target=\"_blank\" rel=\"noreferrer noopener\">kralje\u017enica kao os sada\u0161njeg trenutka<\/a><\/li>\n\n\n\n<li>snaga mi\u0161i\u0107a le\u0111a<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/rBZfBbOJIn4\" target=\"_blank\" rel=\"noreferrer noopener\">smjerovi kretanja kralje\u017enice<\/a><\/li>\n\n\n\n<li>yoga za bol u le\u0111ima<\/li>\n\n\n\n<li>ciljane vje\u017ebe za le\u0111a<\/li>\n\n\n\n<li>dah uzdu\u017e kralje\u017enice<\/li>\n\n\n\n<li>yoga za bolji san<\/li>\n\n\n\n<li>yoga <em>nidra<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Snimke su nastale na redovnim vo\u0111enim satima online yoge. Sati su snimani preko aplikacije <em>Zoom<\/em> u rezoluciji do 720p (mogu\u0107e su oscilacije u kvaliteti videa).<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga za kralje\u017enicu - predavanje @ Bi\u0161evo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kJO1JP4yTYI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/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<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">Sadr\u017eaj paketa snimki<\/h2>\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/06\/TEMA_mjeseca_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Lipanj 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/TEMA_mjeseca_lipanj-1024x576.webp\" alt=\"\" class=\"wp-image-2847\"><\/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-h4\">UVODNO PREDAVANJE I SAT YOGE NA TEMU<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro moja kralje\u017enice! Pro\u0161li smo osnove anatomije kralje\u017enice tako da mo\u017eemo u\u0107i u nju svojom pa\u017enjom i razumjeti da su to mali zglobovi jedan na drugome te kako bi razumjeli smjerove kretanja koje \u0107emo prolaziti u toku mjeseca na online yogi. Taj va\u017ean kanal \u0161titi na\u0161 centralni \u017eiv\u010dani sustav, dr\u017ei nas uspravno i postavlja osovinu na\u0161eg somatskog <em>mindfulnessa<\/em> \u2013 osjetim da sam tu.<\/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\/2023\/06\/6_6_uspravno_bez_napora.jpg\" aria-label=\"Open image: 6 6 Uspravno Bez Napora 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/6_6_uspravno_bez_napora-1024x576.webp\" alt=\"\" class=\"wp-image-2849\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. USPRAVNO BEZ NAPORA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kralje\u017enica je stup koji nas dr\u017ei uspravno energetski, tjelesno i mentalno. Yogom posti\u017eemo to uspravno, otvoreno dr\u017eanje jer ja\u010damo unutarnje mi\u0161i\u0107e koji je nose. No i vi\u0161e od toga da se dr\u017eimo uspravno, bivamo tako obez napora. To je va\u017eno jer su sada ta budnost i prisutnost u na\u0161em tijelu uvijek i na\u0161 na\u010din bivanja postaje <em>mindful<\/em> ali prirodno \u2013 bez napora. Pro\u0161li smo dah uzdu\u017e le\u0111a i smjerove kralje\u017enice\u00a0u nekoliko asana.<\/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\/2023\/06\/9_6_integritet.jpg\" aria-label=\"Open image: 9 6 Integritet 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/9_6_integritet-1024x576.webp\" alt=\"\" class=\"wp-image-2851\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. INTEGRITET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161 unutanji integritet, snaga tijela ali i moralna osovina.\u00a0Krenuli smo iz le\u017ee\u0107eg polo\u017eaja, osvijestili du\u017einu kralje\u017enice i abdominalan dah. Prolazlili smo asane koje je ravnaju i oja\u010davaju kako preko trbu\u0161ne strane tako i preko le\u0111ne. Kroz sat smo mirno osjetili svoje tijelo i na kraju se vratili od kuda smo krenuli.\u00a0Povezivali smo se sa stupom snage u nama i kontemplirali odlu\u010dnost da budemo zdravi \u0161iroki <em>mindfulness<\/em> za sva stanja koja nam do\u0111u.<\/p>\n<\/div>\n<\/div>\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/06\/A_40min_razigranaleda.jpg\" aria-label=\"Open image: A 40min Razigranaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/A_40min_razigranaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2854\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. RAZIGRANA LE\u0110A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Suzili smo pa\u017enju prema sebi, krenuli iz osje\u0107aja \u2013 aha tu sam. Biram kuda \u0107u ulagati svoju energiju ali kre\u0107em od sebe ne raspr\u0161ujem pa\u017enju ve\u0107 se uvijek vratim doma \u2013 k sebi. Onda mogu pametno raspodjeliti i usredoto\u010diti energiju, od sebe se odnositi prema van i ulagati tamo gdje treba i gdje je korisno.\u00a0Radili smo <em>twistove<\/em> s pulsacijama i malo inverzija tako da nam se kralje\u017enica rastereti \u2013 dekompresira i onda razigrano izmasira s <em>twistovima<\/em>.<\/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\/2023\/06\/16_6_gnijezdo_srce.jpg\" aria-label=\"Open image: 16 6 Gnijezdo Srce 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/16_6_gnijezdo_srce-1024x576.webp\" alt=\"\" class=\"wp-image-2856\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. GNIJEZDO ZA SRCE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ako je kralje\u017enica na\u0161a os sada\u0161njeg trenutka onda je prsni ko\u0161 gnijezdo\u00a0za srce \u2013 za na\u0161u to\u010dku najve\u0107e prisutnosti. Danas smo naglasili rad s gornjim dijelom le\u0111a, \u0161to uklju\u010duje ramena i vrat. Kroz sat\u00a0pro\u0161li smo vi\u0161e smjerova rukama u kojima se jako dobro razgibavaju ramena i prostor sve do izme\u0111u lopatica (trapezius). Pro\u0161li smo i nekoliko asana koje ja\u010daju ramena i rade ono spajanje lopatica na le\u0111ima \u2013 ja\u010danje gornjih le\u0111nih mi\u0161i\u0107a.<\/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\/2023\/06\/20_6_sigurnaleda.jpg\" aria-label=\"Open image: 20 6 Sigurnaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/20_6_sigurnaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2858\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. U MENI JE SIGURNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a je kralje\u017enica osovina mira i stabilnosti. Danas smo uronili u taj aspekt svoje zapadne strane tijela (u yoga filozofiji prednja strana je isto\u010dna, a stra\u017enja je zapadna). Disali smo uzdu\u017e le\u0111a i peglali dahom koji dovodi prisutnost. Pro\u0161li smo nekoliko osnovnih asana i opet smjerove kralje\u017enice za razgibavanje i mobilnost. Sat je kao malo produ\u017eeno zagrijavanje s par trenutaka stabilnosti, sve ve\u0107 poznato i doma\u0107e.<\/p>\n<\/div>\n<\/div>\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/06\/23_6_stabilizacija_trbuh.jpg\" aria-label=\"Open image: 23 6 Stabilizacija Trbuh 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/23_6_stabilizacija_trbuh-1024x576.webp\" alt=\"\" class=\"wp-image-2866\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. STABILIZACIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Trbu\u0161ni zid stabilizira le\u0111a ali naravno vje\u017ebe snage <em>corea<\/em> dobre su za sve u na\u0161em tijelu. Ako nakon sata osjetite muskulfiber u trbuhu zna\u010di da ste se potrudili jer naravno imamo izbor malo se pro\u0161vercati ali uputa je dosta precizna da aktiviramo trbu\u0161njake pogotovo s pokretom na izdah, vidjeti \u0107ete taj princip se provla\u010di kroz cijeli sat. Pro\u0161li smo vi\u0161e <em>plankova<\/em> i delfin <em>plankova<\/em>, par pulsacija ali s malim amplitudama koje ciljaju trbuh, par stabilnih asana i naravno trbu\u0161njake\u00a0na podu, recept za sre\u0107u.<\/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\/2023\/06\/27_6_sjesti_baza.jpg\" aria-label=\"Open image: 27 6 Sjesti Baza 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/27_6_sjesti_baza-1024x576.webp\" alt=\"\" class=\"wp-image-2864\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. SJESTI U BAZU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja tema su nam kukovi \u2013 razgibali smo ih i \u201cotvorili\u201d zna\u010di poradili na vanjskoj rotaciji. To je na\u010din da omek\u0161amo tkiva koja spajaju noge i zdjelicu, mnogo toga zna biti u gr\u010du, napeto unutar kukova. Tako\u0111er razgibani kukovi omogu\u0107avaju kralje\u017enici da sjedne na dobro mjesto i da se mo\u017ee bez napora ispraviti iz baze. Kada radimo s otvaranjem kukova tra\u017eimo fini omjer u kojem nas kukovi pu\u0161taju unutra a da nema borbe i boli.<\/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\/2023\/06\/30_6_zdravi_oslonac.jpg\" aria-label=\"Open image: 30 6 Zdravi Oslonac 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/30_6_zdravi_oslonac-1024x576.webp\" alt=\"\" class=\"wp-image-2868\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8. ZDRAVI OSLONAC<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji sat prolazi principe koje smo kroz mjesec radili: dah uzdu\u017e le\u0111a, smjerove kralje\u017enice, stabilizaciju, mobilnost i dekompresiju, a na kraju smo odradili i set vje\u017ebi ba\u0161 za le\u0111ne mi\u0161i\u0107e. To su yoga asane koje se rade u fizioterapiji za mnoge probleme kralje\u017enice. Jasno je da nam je to te\u0161ko, saviti se prema iza s poda, ali je jako dobro tako da se nemojte obeshrabriti. U <em>shavasani<\/em> smo se opustili kao da tonemo u dlanove, toplih ruku pod zdjelicom, pod prsima i pod potiljkom.<\/p>\n<\/div>\n<\/div>\n\n<p class=\"wp-block-paragraph\">Neka imamo zdrava le\u0111a, mobilnu ali sna\u017enu kralje\u017enicu da bez napora stojimo uspravno i nosimo svoju prisutnost (svoj <em>mindfulness<\/em>) gdje god jesmo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ja\u010damo mi\u0161i\u0107e uzdu\u017e ki\u010dme, kre\u0107emo se u 6 osnovnih smjerova, di\u0161emo duboko i radimo ciljne vje\u017ebe za le\u0111a.<\/p>\n","protected":false},"featured_media":20718,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[584,588,589,555,556],"product_tag":[591],"product_need":[896,900,936,944,972],"class_list":["post-20717","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-kicmu-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-2023","pa_intenzitet-srednje","product_need-bolje-spavati","product_need-bolja-pokretljivost-bs","product_need-opustiti-ramena-i-vrat-bs","product_need-podrzati-ledja-i-kicmu-bs","product_need-vise-snage-bs","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/20717","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\/20718"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=20717"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=20717"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=20717"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=20717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}