{"id":20753,"date":"2024-07-11T16:19:12","date_gmt":"2024-07-11T14:19:12","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zdrava-leda\/"},"modified":"2026-07-12T12:58:09","modified_gmt":"2026-07-12T10:58:09","slug":"zdrava-leda","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/zdrava-leda\/","title":{"rendered":"Zdrava 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>Yoga za le\u0111a<br><\/strong>Kralje\u017enica je \u201celektri\u010dni vod\u201d tijela jer njom putuju informacije \u017eiv\u010danog sustava, njome se provodi jako puno energije pa se zato u yogi smatra sredi\u0161njim energetskim kanalom (<em><a href=\"https:\/\/www.yogapedia.com\/definition\/5596\/sushumna\" target=\"_blank\" rel=\"noreferrer noopener\">Sushumna<\/a><\/em>). Naravno da je bilo kakva bol, lo\u0161a mobilnost i uklje\u0161tenje veliki problem za cijelo tijelo i zato je jedna od glavnih motivacija prakse yoge odr\u017eati kralje\u017enicu vitalnom. Ovaj mjesec 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 ciljne vje\u017ebe za skoliozu, kifozu i lordozu te oporavak nakon hernija.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness:<\/strong>\u00a0Nema <em>Yogijskog<\/em> ili meditativnog puta bez moralne osovine. To je prvi korak yoge i baza\u00a0<a href=\"https:\/\/www.budsas.org\/ebud\/bd8p\/bd8p_14.htm\" target=\"_blank\" rel=\"noreferrer noopener\">plemenitog osmerokrakog puta<\/a>\u00a0u Budizmu (i polazi\u0161te u drugim vjerskim filozofijama). U kratko nemoj raditi drugome ono \u0161to ne bi volio da drugi radi tebi. Uz ja\u010danje snage mi\u0161i\u0107a le\u0111a ja\u010damo i \u010distimo svoju moralnu osovinu kontempliraju\u0107i o va\u017enosti iskrenosti i eti\u010dnosti.\u00a0<\/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>mobilnost kralje\u017enice<\/li>\n\n\n\n<li>bolove u donjim le\u0111ima<\/li>\n\n\n\n<li>ja\u010danje kralje\u017eni\u010dnog stupa<\/li>\n\n\n\n<li>uko\u010dena le\u0111a<\/li>\n\n\n\n<li>ja\u010danje trbu\u0161nog zida<\/li>\n\n\n\n<li>plitko disanje<\/li>\n\n\n\n<li>lo\u0161 san i nesanicu<\/li>\n\n\n\n<li>glavobolje<\/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:50px\" 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\/07\/TEMA_mjeseca_cover_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Cover Lipanj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg\" alt=\"\" class=\"wp-image-4531\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">VITALNA KRALJE\u017dNICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo nam jedne od okosnica yogijske prakse \u2013 rada s kralje\u017enicom. Okosnica tijela pa time i na\u0161eg cjelovitog <em>wellbeing-a<\/em>. U predavanju smo pro\u0161li osnove dr\u017eanja koje obavljaju le\u0111a, te mi\u0161i\u0107i uzdu\u017e le\u0111a, kvalitetu mi\u0161i\u0107a koji se tu nalaze i na\u010dine pokretanja kralje\u017enice. Predavanje je popra\u0107eno s vizualnim materijalom, tako da \u0107e vam biti lako pratiti. Nakon uvoda pro\u0161li smo sat s vje\u017ebama za le\u0111a. Sat je lagan i radimo stvarno samo osnovne ugodne pokrete s puno pa\u017enje. Mislim da \u0107e vam dobro do\u0107i i kao malo restorativnog vremena. Sve u svemu otvorili smo novu temu i novi mjesec na\u0161e yoge u kojem \u0107emo produbljivati mobilnost i stabilnost svojih le\u0111a.\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\/07\/3_6_vitalizirati-1.jpg\" aria-label=\"Open image: 3 6 Vitalizirati 1 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg\" alt=\"\" class=\"wp-image-4548\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. VITALIZIRATI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mjesec otvaramo s malo razgibavanja i mobiliziranja le\u0111a. Kretali smo se u osnovnih 6 smjerova, kombinirali ih i pulsirali. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pokrete izvodimo sporo i pa\u017eljivo tako da nam je fokus na pokretanju kralje\u017eaka i onog prvog sloja dubokih mi\u0161i\u0107a uzdu\u017e le\u0111a. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prodisali smo kroz taj kanal i dahom uspostavili\u00a0budnost i opu\u0161tenost. Polako uvodimo tu preciznu pokretljivost i pokrete koje \u0107emo razra\u0111ivati kroz mjesec. Radili smo pulsiranje u down dogu \u2013 \u0161korpion dd u plank suprotno koljeno. To je malo te\u017ee za ruke i izazovnije\u00a0za le\u0111a, pa samo radite lagano i precizno \u0161to je va\u017enije\u00a0nego da mislimo da trebamo daleko sti\u0107i s nogom iza le\u0111a.<\/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\/07\/6_6_dobri_temelji.jpg\" aria-label=\"Open image: 6 6 Dobri Temelji 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg\" alt=\"\" class=\"wp-image-4550\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. DOBRI TEMELJI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Na\u0161a se kralje\u017enica gradi od baze, od zdjelice i ovisno kako je zdjelica namje\u0161tena i u kojem je nagibu ovisit \u0107e koliko kralje\u017enica morati kompenzirati.<\/strong> Ako imamo zdjelicu nagnutu prema naprijed, koju u taj polo\u017eaj vuku skra\u0107eni Psoasi, lumbalna le\u0111a \u0107e se lomiti jer moraju kompenzirati da se dr\u017eimo uspravno. Ako je zdjelica podvu\u010dena, a u taj polo\u017eaj vuku je skra\u0107eni <em>hamstringsi<\/em>, nestaje nam zdrava krivulja u donjim le\u0111ima i le\u0111ni se mi\u0161i\u0107i opet bore da dr\u017ee uspravnost. Zdjelica nam tako\u0111er mo\u017ee biti asimetri\u010dna i spu\u0161tati jednu stranu le\u0111a \u2013 \u0161to mo\u017ee biti uzrok skoliozi.\u00a0U svakom slu\u010daju ako zdjelica nije dobro namje\u0161tena ne mo\u017eemo pri\u010dati o uspravnom dr\u017eanju bez napora. Zato smo dana\u0161nji sat posvetili produ\u017eivanju psoasa i hamstringsa te mobilizaciji zdjelice u ta dva smjera \u2013 fleksije i ekstenzije.\u00a0<\/p>\n<\/div>\n<\/div>\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\/07\/8_6_MNDFS_spirale.jpg\" aria-label=\"Open image: 8 6 MNDFS Spirale 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg\" alt=\"\" class=\"wp-image-4552\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW SAT \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. SPIRALA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj mindful slow flow sat je tako slow i mindful da je zapravo meditacija s \u201cmalo valjanja po podu\u201d vi\u0161e nego yoga. Radili smo lagane rotacije oko osi kralje\u017enice koje smo nadogradili od pli\u0107ih prema dubljima, malo zadr\u017eali i opustili se. U drugom dijelu sata stavili smo jastuke ispod koljena (bolster ili zarolanu prostirku) i pro\u0161li vo\u0111enu relaksaciju. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kralje\u017enica je svjetle\u0107a\u00a0os u nama i iz nje se svjetlost\u00a0\u0161iri kroz tijelo i opu\u0161ta.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sjetili smo se da je u redu pustiti \u017eiv\u010danom sustavu da propusti iskustva koja treba procesuirati, \u0161to nam se prirodno doga\u0111a kada se opustimo.<\/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\/07\/10_6_instant_olaksanje.jpg\" aria-label=\"Open image: 10 6 Instant Olaksanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg\" alt=\"\" class=\"wp-image-4554\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. INSTANT LAKO\u0106A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro nije ba\u0161 instant, ipak se trebate malo pokrenuti, no za razliku od mnogih kompliciranih poku\u0161aja ovaj sat vrlo jednostavno dovodi lako\u0107u u kukove i le\u0111a. Radili smo na rotacijama\u00a0kukova\u00a0\u2013 pokretima koji jako poma\u017eu za mobilizaciju dubokih veznih tikva koja su osnova za polo\u017eaj zdjelice, a time i uspravnost\u00a0bez napora. Radimo rotacije iz kukova i spajamo ih s dr\u017eanjem ravnih le\u0111a tako da se pokret ne amortizira kroz val u kralje\u017enici nego ba\u0161 ide duboko u kuk dok je kralje\u017enica stabilna i time ja\u010da.<\/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\/07\/13_6_linija_donjih_leda.jpg\" aria-label=\"Open image: 13 6 Linija Donjih Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4556\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. LINIJA DONJIH LE\u0110A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Posvetili smo sat tra\u017eenju prostora u donjim le\u0111ima tako da se izdu\u017euju vlakna mi\u0161i\u0107a od gornje linije zdjelice do donje linije rebara. Zona na\u0161ih donjih le\u0111a najranjiviji je dio kralje\u017enice, s najmanje potpore, a nosi najve\u0107i teret \u2013 emotivno i fizi\u010dki. Radili smo naravno na mobilnosti i snazi tog dijela te na istezanju u poznatim asanama koje smo poku\u0161ali \u0161to pravilnije namjestiti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S pa\u017enjom na istezanju tih lijepih linija donjih le\u0111a i dahom tom zonom, sat je miran i nosi meditativnu komponentu.<\/strong><\/p>\n<\/div>\n<\/div>\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\/07\/17_6_dekompresija.jpg\" aria-label=\"Open image: 17 6 Dekompresija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg\" alt=\"\" class=\"wp-image-4558\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. DEKOMPRESIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Jo\u0161 malo radimo na produljivanju le\u0111a, danas putem rastere\u0107ivanja\u00a0kralje\u017eaka i izdu\u017eivanja mi\u0161i\u0107a. Kao i svaki, mi\u0161i\u0107e le\u0111a treba istegnuti i oja\u010dati, pa smo tako danas i radili. Pripremili smo tu zonu, zagrijali se i krenuli s laganim ali pomnim pozdravima suncu. Nakon nekoliko krugova A pro\u0161li smo i B s dodatnim elementima i s fokusom na donja le\u0111a. Glavna stvar bila je pro\u0107i par asana u kojima oja\u010damo kineti\u010dki lanac pa nakon toga par asana za dekompresiju u pretklonu. Mljac, ka\u017eu le\u0111a. <\/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\/07\/20_6_sada_ovdje.jpg\" aria-label=\"Open image: 20 6 Sada Ovdje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg\" alt=\"\" class=\"wp-image-4560\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. SADA OVDJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo sat s ujedinjenjem pa\u017enje s onime \u0161to je tu, \u0161to osjetimo, \u0161to se doga\u0111a u tijelu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Budimo subjektivnog promatra\u010da koji nema potrebu ni\u0161ta zaklju\u010diti o onome \u0161to osvijesti. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na taj se na\u010din\u00a0umirimo i u\u0111emo u yogu \u2013 postanemo jedno sa sada\u0161njim iskustvom u tijelu.\u00a0Iz te polazi\u0161ne to\u010dke pokrenuli smo se i razgibali kralje\u017enicu primarno u lateralnim smjerovima. Prelazimo na rad prema malo vi\u0161em dijelu le\u0111a \u2013 torakalnoj kralje\u017enici i rebrima. Lateralno razgibavanje budi prostor prsa i \u0161iri kapacitet plu\u0107a jer razra\u0111uje mi\u0161i\u0107e izme\u0111u rebara i one gornjih le\u0111a ispod lopatica. Radili smo dosta \u201cle\u0111njaka\u201d tako da oja\u010damo le\u0111ne mi\u0161i\u0107e opet s naglaskom na gornja le\u0111a.<\/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\/07\/24_6_leziste_krila.jpg\" aria-label=\"Open image: 24 6 Leziste Krila 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg\" alt=\"\" class=\"wp-image-4562\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. LE\u017dI\u0160TE KRILA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U prelasku na torakalnu kralje\u017enicu danas smo osvijestili fini pokret u kralje\u0161cima koji su vezani za rebra. Zagrijali smo se kobrama i pozdravima suncu kojima smo polako ubrzavali i podizali ritam. Nakon toga sat je obilje\u017een polo\u017eajima ruku za ja\u010danje mi\u0161i\u0107a izme\u0111u lopatica i naravno onih jo\u0161 dublje u toj zoni. Radili smo kaktus ruke s trakicom i istezanje ruku prema iza s trakicom. Samo par stoje\u0107ih asana i par onih na koljenu s dosta jasnim fokusom. Pred kraj legli smo na le\u0111a i oja\u010dali gornje trbu\u0161ne mi\u0161i\u0107e i nakon toga samo opustili i \u201crazlili\u201d po podu. <\/p>\n<\/div>\n<\/div>\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\/07\/27_6_uzduz_leda.jpg\" aria-label=\"Open image: 27 6 Uzduz Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4565\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. UZDU\u017d LE\u0110A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo nam jednog lijepog sata yoga za op\u0107enitu dobru razgibanost i mobilnost s naglaskom na povezivanje kineti\u010dkog lanca kroz tijelo i bu\u0111enje torakalne kralje\u017enice. Zapo\u010deli smo s disanjem uzdu\u017e le\u0111a ali na na\u010din da udahom putujemo po prednjoj strani prema gore, a na izdah se vra\u0107amo po stra\u017enjoj prema dolje. S tom putanjom na\u0161e pa\u017enje zagrijali smo se i pro\u0161li pozdrave suncu. Nastavili sa stoje\u0107im asanama u kojima podupiremo tijelo da raste i \u0161iri se i onima u kojima opet kru\u017eimo u cilju razgibavanja gornjeg dijela le\u0111a. Ubrzo zatim ponovili smo sli\u010dne smjerove i na podu te se na kraju spustili u le\u017ee\u0107i polo\u017eaj u kojem smo odmorili u jednom twistu.<\/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\/07\/1_7_zmijica_se_proteze.jpg\" aria-label=\"Open image: 1 7 Zmijica Se Proteze 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg\" alt=\"\" class=\"wp-image-4567\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">10. ZMIJA SE PROTE\u017dE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U Indijskoj filozofiji kralje\u017enica se \u010desto poistovje\u0107uje sa zmijom, kundalini energija spava u zdjelici i di\u017ee se po kralje\u017enici kao zmija koja ple\u0161e na melodiju frulice.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ideja je da ko\u0161tanu strukturu u le\u0111ima osjetimo kao energiju i kao energetski tok \u2013 val. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo u nekoliko polo\u017eaja ponavljali\u00a0kriyu iz kundalini yoge u kojoj dignemo ruke maksimalno prema gore i prekri\u017eimo sve prste osim ka\u017eiprsta te se istegnemo u dva smjera. Otvarali\u00a0smo prostor izme\u0111u kralje\u017eaka i disali kroz tu du\u017einu da smanjimo\u00a0krutost i dovedemo\u00a0fluidnost u sve male le\u0111ne zglobove. Sat ima i par rasplesanih elemenata, da se predamo\u00a0toku i otvorimo s povjerenjem Dharmi i svemiru da nas vode jer znaju \u0161to je najbolje za nas, da mo\u017eemo otpustiti o\u010dekivanja i ideje kako bi trebalo biti.<\/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\/07\/4_7_os_sadasnjeg_t.jpg\" aria-label=\"Open image: 4 7 Os Sadasnjeg T 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg\" alt=\"\" class=\"wp-image-4569\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">11. OS SADA\u0160NJEG TRENUTKA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Os oko koje se vrti na\u0161 \u017eivot iz trenutka u trenutak, uspravnost\u00a0bez napora je stav kojim nosimo mindfulness u svaki trenutak. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mindfulness zna\u010di dobar omjer budnosti i opu\u0161tenosti, omjer snage jasno\u0107e i otvorenosti. Izdah je\u00a0<em>letting go<\/em>, udah je\u00a0<em>inner presence<\/em>\u00a0\u2013 svijest koju ne mo\u017eemo izgubiti. Rasplesali smo se danas kroz mnoge smjerove kretanja kralje\u017enice te disanja \u201cuzdu\u017e i poprijeko\u201d. Sati\u0107 je na neki na\u010din oda yogi, veselju i zdravlju, malo je dinami\u010dniji u prvom dijelu ali naravno u drugom se spustimo u malo vi\u0161e preciznosti i mirnog produ\u017eivanja le\u0111a.<\/p>\n<\/div>\n<\/div>\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\/07\/3_6_10min_sat.jpg\" aria-label=\"Open image: 3 6 10min Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-4571\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">10 MINUTNI SAT ZA SVAKI DAN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">TU SE OSJE\u0106AM DOBRO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Samo 10 minuta za jednostavno bu\u0111enje glavne osovine na\u0161eg tijela. Stanemo uspravno, prodi\u0161emo uzdu\u017e le\u0111a i uspostavimo budnost centralnog kanala dahom. Nakon toga radimo vje\u017ebu za mobilnost donjih le\u0111a \u2013 vrtimo kukovima, pa gornjih \u2013 kru\u017eimo ramenima, pa za ja\u010danje le\u0111a radimo spu\u0161tanje i dizanje u \u010du\u010danj te bo\u010dno spu\u0161tanje i dizanje. Ma sve tako jednostavno i gu\u0161t pa se samo motivirajte da pro\u0111ete tih par stvari nakon bu\u0111enja.<\/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\/07\/leda.jpg\" aria-label=\"Open image: Leda 508x1024\"><img decoding=\"async\" width=\"508\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg\" alt=\"\" class=\"wp-image-4573\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg 508w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda.jpg 577w\" sizes=\"(max-width: 508px) 100vw, 508px\"><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Znam da sam tu jer osjetim da sam tu i sve \u0161to mislim je dodano\u00a0na osje\u0107anje, zato se vra\u0107amo na ono \u0161to \u010disto osjetimo da smo iskreno povezani s onime \u0161to se odvija. <\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zbirka videa za odr\u017eavanje vitalne ki\u010dme i olak\u0161anje napetosti u le\u0111ima joga terpijaksim pristupom.<\/p>\n","protected":false},"featured_media":20754,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[584,588,555],"product_tag":[592],"product_need":[900,932,944,960,972],"class_list":["post-20753","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-kicmu-bs","product_cat-joga-za-snagu-bs","product_cat-mindfulness-bs","product_tag-plan-rada-2024","pa_intenzitet-srednje","product_need-bolja-pokretljivost-bs","product_need-njezna-praksa-bs","product_need-podrzati-ledja-i-kicmu-bs","product_need-smanjiti-stres-bs","product_need-vise-snage-bs","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/20753","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\/20754"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=20753"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=20753"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=20753"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=20753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}