{"id":20741,"date":"2024-02-06T06:35:19","date_gmt":"2024-02-06T05:35:19","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/sigurna-baza\/"},"modified":"2026-07-12T12:57:21","modified_gmt":"2026-07-12T10:57:21","slug":"sigurna-baza","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/sigurna-baza\/","title":{"rendered":"Sigurna baza"},"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>Yoga za zdjelicu, kukove i donja le\u0111a.<br><\/strong>Integritet tijela dr\u017ei kralje\u017enica, ona je glavna osovina, a njezina baza je zdjelica. Koliko je zdjelica dobra osnova toliko \u0107e kralje\u017enica biti dobra podr\u0161ka. Mi\u0161i\u0107i zdjelice daju podr\u0161ku mi\u0161i\u0107ima uzdu\u017e kralje\u017enice i bazu za uspravno dr\u017eanje te poti\u010du bu\u0111enje energetske uspavanosti (lijenosti). Sigurna baza je rad na ciljanom ja\u010danju mi\u0161i\u0107a zdjelice, sakroilijakalnog zgloba, pelvi\u010dnog dna, gluteusa, kvadricepsa i aduktora te vje\u017ebama za <strong>osloba\u0111anje i\u0161ijasa<\/strong>. U yogi ja\u010dati zna\u010di graditi sna\u017eno ali istovremeno i elasti\u010dno mi\u0161i\u0107no tkivo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness:<\/strong>\u00a0Baza svakog duhovnog rada na sebi je zdravi osje\u0107aj sebe (<em>healthy sense of self<\/em>). Dok polazimo iz pozicije \u017ertve, iz traume, boli i labilnosti nema zdravog otpu\u0161tanja sebe (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Anatt%C4%81\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Anatta<\/em><\/a>), predaje i slobode. Ovaj mjesec uz osna\u017eivanje baze tijela kontempliramo o emotivnoj zrelosti i postavljanju zdravog osje\u0107aj sebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zdravlje sakroilijakalnog zgloba<\/li>\n\n\n\n<li>ja\u010danje mi\u0161i\u0107a pelvi\u010dnog dna (inkontinencija, oslabljeni mi\u0161i\u0107i nakon poroda)<\/li>\n\n\n\n<li>lordozu i bol u donjim le\u0111ima<\/li>\n\n\n\n<li><strong>i\u0161ijas<\/strong><\/li>\n\n\n\n<li>stabiliziranje koljena<\/li>\n\n\n\n<li>uspravno dr\u017eanje kralje\u017enice.<\/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<div style=\"height:70px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\/2024\/02\/TEMA_mjeseca_HSS.jpg\" aria-label=\"Open image: TEMA Mjeseca HSS 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-1024x576.webp\" alt=\"\" class=\"wp-image-3853\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">SIGURNA BAZA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U uvodnom predavanju sam objasnila \u0161to je zdravi JA ili zdravi osje\u0107aj sebe u odnosu na nezdravi ja na putu duhovnog rasta. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Razliku u kojem smjeru rastemo i razvijamo se \u010dini upravo to kako \u0107emo do\u017eivjeti istu situaciju \u2013 kao svjesna osoba ili \u017ertva.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri\u010dali smo o tome da se nezdravi ja razvija ako nemamo osnovu u sebi \u2013 bazu te ako je tra\u017eimo izvan sebe. Zato se vra\u0107amo na poantu a to je po\u010detak yoge \u2013 mula bandha ili osnovna energetska baza u na\u0161em tijelu na koju se naslanjamo. Ovaj mjesec radimo na mi\u0161i\u0107ima, ja\u010danju i stabiliziranju zdjelice i jo\u0161 vi\u0161e ciljano mi\u0161i\u0107a Mula bandhe kako bi imali zdravu i sigurnu bazu u sebi.\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\/2024\/02\/8_1_iz_zemlje.jpg\" aria-label=\"Open image: 8 1 Iz Zemlje 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-1024x576.webp\" alt=\"\" class=\"wp-image-3856\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. KORIJEN IZ ZEMLJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Krenuli smo tako da postavimo stopala u \u201calignment\u201d koji nam poja\u010dava snagu uzemljenosti, a to zna\u010di da stisnemo\u00a0korijen palca u pod i pete prema van i u pod (tako da je vanjski rub stopala paralelan \u2013 mala unutarnja rotacija u kukovima). Kada tako namjestimo\u00a0bazu stopala u tadasni i po\u0161aljemo pubi\u010dnu kost prema naprijed osjetiti \u0107emo spiralu kroz noge. Tako\u0111er kada tako namjestimo stopala i oja\u010damo unutarnju liniju nogu pojavi nam se\u00a0<em>Mula bandha<\/em>\u00a0\u2013 osje\u0107aj lagano potisnutog dna zdjelice bez da ciljano sti\u0161\u0107emo mi\u0161i\u0107e dna. Ja\u010dali smo aduktore (unutarnje linije nogu) kroz polo\u017eaje sve dok nismo do\u0161li do varijante\u00a0<em>Gomukhasana<\/em>\u00a0nogu u kojima smo ih posebno dotaknuli. Nakon toga smo ih opustiti u par asana za istezanje.<\/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\/2024\/02\/11_1_mirna_zemlja.jpg\" aria-label=\"Open image: 11 1 Mirna Zemlja 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-1024x576.webp\" alt=\"\" class=\"wp-image-3858\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. MIRNA ZEMLJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pod na\u0161im nogama je mirna zemlja. Spu\u0161tanje pa\u017enje u punu povr\u0161inu stopala u podu, ravnomjerno raspore\u0111enog pritiska daje nam taj mir koji ima zemlja \u2013 osje\u0107aj sigurne baze. Danas smo se nastavili uzemljavati kroz stopala, kao drvo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S jedne strane velika te\u017eina drveta spu\u0161ta se prema korijenu i on sav taj pritisak spu\u0161ta u zemlju, a s druge strane iz zemlje vu\u0107e energiju prema gore, prema vrhu. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako i mi kada radimo uzemljavanje, a s time smo po\u010deli. Zatim smo pro\u0161li nekoliko pozdrava suncu i zadr\u017eali par mirnih ratnika tako\u0111er s fokusom na mirno uzemljavanje. Oja\u010dali smo noge i guzu. Radili smo i asanu za stimulaciju meridijana tabana te pred kraj opet sve polako istegnuli i opustili se u podu.\u00a0<\/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\/2024\/02\/13_1_mndfsf_otpustam.jpg\" aria-label=\"Open image: 13 1 Mndfsf Otpustam 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-1024x576.webp\" alt=\"\" class=\"wp-image-3860\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. PUNO OTPU\u0160TAM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj restorativni sat meditacije tijelom ima namjeru da ugodno omek\u0161amo i opustimo napetosti. Tako\u0111er da zauzmemo\u00a0zdravi stav do onoga \u0161to se u asanama intenzivira. \u010citaj, da iz mirnog mjesta opu\u0161tamo intenzivno u toku bivanja u asanama koje otvaraju kukove. Sjetili smo se prepu\u0161tanja zemlji i pro\u0161li na\u010dine kako gledati tjelesne senzacije koje se pojavljuju. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Za opu\u0161tenu tjelesnu svijest ne treba nam ni malo napora, tijelo ve\u0107 zna gdje je i \u0161to osje\u0107a mi se samo budimo s time i u tome. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ma samo si uzmite malo vremena, odrolajte prostirku i neka vas nosi val unutarnje pri\u010de na\u0161eg tijela.<\/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\/2024\/02\/15_1_flamingo.jpg\" aria-label=\"Open image: 15 1 Flamingo 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-1024x576.webp\" alt=\"\" class=\"wp-image-3851\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. FLAMINGO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Flamingo stabilno stoji na jednoj nozi, kada ga \u201copona\u0161amo\u201d u yogi zna\u010di da imamo dobro povezan kineti\u010dki lanac mi\u0161i\u0107a i stabilnost u zglobovima te noge.\u00a0Namjera nam aktivirati mi\u0161i\u0107e na specifi\u010dan na\u010din, a to je u stoje\u0107em polo\u017eaju i asimetri\u010dno. Stoje\u0107i polo\u017eaj zauzimamo svaki dan, bez razmi\u0161ljanja ali uvijek na isti na\u010din \u2013 onako kako je na\u0161em motori\u010dkom sustavu najlak\u0161e, no time ne radimo ni\u0161ta novo nego ostajemo u istim uzorcima (koji potencijalno vode u bol). Zato ako \u017eelimo iza\u0107i iz tih uzoraka kretanja i kori\u0161tenja tijela namje\u0161tavamo se neobi\u010dno, nesvakida\u0161nje i asimetri\u010dno. Danas smo puno \u201cFlamingali\u201d i proveli skoro cijeli sat na jednoj (pa drugoj) nozi. <\/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\/2024\/02\/18_1_mirna_snaga.jpg\" aria-label=\"Open image: 18 1 Mirna Snaga 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-1024x576.webp\" alt=\"\" class=\"wp-image-3862\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. MIRNA SNAGA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mi\u0161i\u0107i koje radimo tresu se kada im je te\u0161ko ali tako ja\u010daju i pomi\u010du granicu snage. Yoga je posebna jer ja\u010damo mi\u0161i\u0107e i u njihovom izdu\u017eenom polo\u017eaju i to stati\u010dnom snagom, a ne dinami\u010dnom. Tako gradimo jaka ali \u017eilava tkiva, druga\u010dija od onih koja \u201cnabildamo\u201d pumpanjem. Jasno, danas smo nastavili raditi na snazi nogu i na asimetri\u010dnim polo\u017eajima, pro\u0161li smo pozdrave suncu i osnovne asane stalno se prisje\u0107aju\u0107i da se dobro uzemljimo kroz stopala. Ideja je da ja\u010damo kroz noge prema zdjelici sa svih strana jer tako stabiliziramo zdjelicu iznutra. Sjetili smo se i va\u017enosti pu\u0161tanja svega nepotrebnog\u00a0kako bi se referirali na \u201chealthy sense of self\u201d. \u00a0<\/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\/2024\/02\/slobodni_isijas.jpg\" aria-label=\"Open image: Slobodni Isijas 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-1024x576.webp\" alt=\"\" class=\"wp-image-3864\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. SLOBODNI I\u0160IJAS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas je tema sata stvaranje prostora u unutra\u0161njosti zdjelice \u0161to mo\u017ee pomo\u0107i kod <strong>uklije\u0161tenog I\u0161ijasa<\/strong>. Stvaranje prostora ili osloba\u0111anje radi se tako da ciljano i polako iste\u017eemo, no dospjeti do unutarnjih mi\u0161i\u0107a u zdjelici nije jednostavno, puno je lak\u0161e istegnuti povr\u0161inske, ve\u0107e i ja\u010de mi\u0161i\u0107e.\u00a0Danas smo sat radili na stolici, tako mo\u017eemo preciznije aktivirati i istezati tkiva unutar zdjelice i prona\u0107i polo\u017eaje rotacija kukova, tako zvano otvaranje kukova.<br>Sat je miran i ugodan, ako imate bilo kakvih problema nadam se da \u0107ete osjetiti olak\u0161anje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\">SAT JE DOSTUPAN NA YOUTUBE<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: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\/2024\/02\/25_1_ratnik2.jpg\" aria-label=\"Open image: 25 1 Ratnik2 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-1024x576.webp\" alt=\"\" class=\"wp-image-3867\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. RATNIK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo pristupati svojoj zdjelici s razli\u010ditih strana, danas nam je tema bo\u010dno \u2013 istezanje i ja\u010danje. To zna\u010di da smo se zagrijali s\u00a0lateralnim razgibavanjem, s naglaskom na istezanje iz zdjelice i u spoju sa zdjelicom te nastavili s asanama iz baze ratnik 2. U tim polo\u017eajima kukovi su otvoreni ali dr\u017eimo snagu i radimo na bo\u010dnim pokretima. Trudili smo se na\u0107i uzemljenje i mirno dr\u017eati asane. Nakon nekoliko stoje\u0107ih sljedova pro\u0161li smo i asane na podu u kojima smo se malo istegnuli i resetirali\u00a0te na koncu i opustili tijelo. Pro\u0161li smo jedan cjeloviti ciklus bo\u010dnih istezanja kojim povezujemo ovaj sat. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte i dodajte upornost za one trenutke kada je te\u0161ko, ali naravno sve u zdravoj mjeri.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: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\/2024\/02\/29_1_tok_kukovi.jpg\" aria-label=\"Open image: 29 1 Tok Kukovi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-1024x576.webp\" alt=\"\" class=\"wp-image-3869\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. TOK U KUKOVIMA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku ulaska dublje u spojeve u kukovima i zdjelici danas smo radili s kru\u017enim pokretima. Na taj na\u010din pobolj\u0161avamo mobilnost tom velikom zglobu i dodirujemo tkiva koja se tu nalaze. Kru\u017eni pokreti jedni su od najkorisnijih jer povezuju sve smjerove kretanja kukova, a uspje\u0161no ja\u010daju i razgibavaju duboko unutra. Sat ima naravno par dinami\u010dnih elemenata, malo snage ali i onih za istezanje.\u00a0<\/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\/2024\/02\/31_1_znam_gdje_sam.jpg\" aria-label=\"Open image: 31 1 Znam Gdje Sam 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-1024x576.webp\" alt=\"\" class=\"wp-image-3871\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. ZNAM GDJE SAM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ujedinjena pa\u017enja s polo\u017eajem tijela\u00a0i tjelesnim senzacijama je mindfulness \u2013 znam gdje\u00a0sjedim i \u0161to se doga\u0111a. Pogotovo kada \u201csjedimo\u201d (pa\u017enjom i snagom) u svojoj zdjelici znamo gdje smo jer taj je dio tijela na\u0161 pokreta\u010d. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mnogo jakih poriva javlja se u zdjelici i od tu kre\u0107u na\u0161e namjere \u2013 one osvije\u0161tene ali i one neosvije\u0161tene. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj ovog mjeseca ugodno smo sjeli\u00a0i rasli iz mira i snage zdjelice. Radili smo asane koje razgibavaju taj dio tijela, one koje ga stabiliziraju i koje ga ja\u010daju da bi na kraju pro\u0161li i par za otvaranje kukova.<\/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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Vra\u0107amo se na po\u010detak yoge \u2013 <em>Mula bandhu<\/em>, osnovnu energetsku bazu u na\u0161em tijelu na koju se kao odrasla, odgovorna osoba naslanjamo i iz koje znamo re\u0107i zdravi NE, postaviti granicu ili pobje\u0107i ako treba.<\/p>\n<\/blockquote>\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\/02\/sigurna_baza_budno_dno.webp\" aria-label=\"Open image: Sigurna Baza Budno Dno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-1024x576.webp\" alt=\"\" class=\"wp-image-9731\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">10 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">BUDNO DNO <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratki sati\u0107 za probuditi noge i zdjelicu i pokrenuti svoju unutarnju energiju prije nego \u0161to krenemo u dan. Pro\u0161li smo naravno \u010du\u010dnjeve s modifikacijama ruku i malo op\u0107enitog \u201cljulju\u0161kanja\u201d. Ne treba vam prostirka, samo ustanite, udahnite i krenite :)<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ciljano ja\u010danje mi\u0161i\u0107a koji podupiru karlicu, sakroilijakalni zglob, pelvi\u010dno dno, gluteusa, kvadricepsa i aduktora.<\/p>\n","protected":false},"featured_media":20742,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[579,584,585,588,556],"product_tag":[592],"product_need":[900,912,944,964,972],"class_list":["post-20741","product","type-product","status-publish","has-post-thumbnail","product_cat-isijas-bs","product_cat-joga-za-kicmu-bs","product_cat-joga-za-kukove-bs","product_cat-joga-za-snagu-bs","product_cat-online-joga-bs","product_tag-plan-rada-2024","pa_intenzitet-intenzivno","product_need-bolja-pokretljivost-bs","product_need-dublja-unutrasnja-tema-bs","product_need-podrzati-ledja-i-kicmu-bs","product_need-ublaziti-isijas-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\/20741","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\/20742"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=20741"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=20741"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=20741"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=20741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}