{"id":20786,"date":"2025-05-02T12:57:48","date_gmt":"2025-05-02T10:57:48","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vodeni-vir\/"},"modified":"2026-07-12T12:59:47","modified_gmt":"2026-07-12T10:59:47","slug":"vodeni-vir","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/vodeni-vir\/","title":{"rendered":"Vodeni vir"},"content":{"rendered":"\n<div style=\"height:10px\" 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:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"\" 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=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">ANTISTRESS YOGA \u2013 MOBILNI ZGLOBOVI<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voda se kre\u0107e bez ograni\u010denja, mo\u017eemo se diviti lako\u0107i s kojom te\u010de. Mo\u017eemo se diviti i fluidnosti kretanja na\u0161eg tijela kada imamo \u201cproto\u010dne\u201d zglobove. <strong>Vodeni vir je metafora za biti vi\u0161e kao voda \u2013 lak\u0161i i opu\u0161teniji u svojem tijelu.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zglobovi su skretnice tijela i cjeloviti osje\u0107aj lako\u0107e kretanja ovisi o njihovom dobrom funkcioniranju. Za bolju mobilnost zglobova trebamo raditi na ja\u010danju i istezanju vezivnih tkiva \u2013 mi\u0161i\u0107a, tetiva i ligamenata. Sinovijalna teku\u0107ina se u zglobovima pove\u0107ava kada ih zagrijemo, time podmazujemo i ja\u010damo zglob. Laganim istezanjem tetiva dovodimo vi\u0161e elasti\u010dnosti koja omogu\u0107uje bolji opseg kretanja mi\u0161i\u0107a \u0161to nas \u0161titi od uganu\u0107a. Zglobovi koji su jaki i fleksibilni najbolji su za dobro funkcioniranje tijela. Ovaj mjesec ja\u010damo te prekretnice, mobiliziramo u svim (dostupnim) smjerovima i opu\u0161teno iste\u017eemo. <strong>Polako uranjamo u svoj vodeni vir, pu\u0161amo stres i krutost te budimo kreativnost.<\/strong><\/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 tijela<\/li>\n\n\n\n<li>lako\u0107u i fluidnost pokreta<\/li>\n\n\n\n<li>ja\u010danje i vitaliziranje zglobova<\/li>\n\n\n\n<li>zdravlje hormonalnog sustava<\/li>\n\n\n\n<li>resetiranje stresa<\/li>\n\n\n\n<li>\u0161titnja\u010du i mi\u0161i\u0107e lica<\/li>\n\n\n\n<li>nesanicu<\/li>\n\n\n\n<li>nedostatak daha<\/li>\n\n\n\n<li>ve\u0107u kreativnost<\/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:30px\" 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\u017dAJ PAKETA SNIMKI<\/h2>\n\n<div style=\"height:40px\" 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\/2025\/05\/5_4_vodeni_vir_uvodna.webp\" aria-label=\"Open image: 5 4 Vodeni Vir Uvodna 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1024x576.webp\" alt=\"\" class=\"wp-image-7654\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">VODENI VIR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010deli smo dana\u0161nju radionicu s nekoliko osnovnih pojmova. <strong>\u0160to su fleksibilnost \u2013 mobilnost \u2013 stabilnost i agilnost.<\/strong> Da si ra\u0161\u010distimo koja nam je namjera ovaj mjesec i da razumijemo mehaniku tijela. <strong>Izvukli smo pojam \u201cintegracija motori\u010dkih pokreta\u201d kao ideju kako se mo\u017eemo kretati integrirano, elegantno i povezano.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri\u010dali smo o zglobovima, teku\u0107ini u njima i proto\u010dnosti koju \u017eelimo odr\u017eavati pokretom. Na koncu smo sliku tijelo kao vodenog, proto\u010dnog, ne tako krutog osjetili u kratkoj meditaciji. Postavili smo i namjeru za mjesec. Nakon uvoda kre\u0107emo u sat yoge u kojem ple\u0161emo kroz pokrete i nadovezane sekvence koje pove\u0107avaju mobilnost.Na\u0161em tijelu kako starimo treba sve vi\u0161e mobilnosti i smislenog pokreta kako bi odr\u017eavali vitalnost i zdravi tok energije. U\u017eivajte u ovom kratkom uvodu i satu koji najavljuje cijelu 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\/2025\/05\/7_4_Vir_gleznjeva.webp\" aria-label=\"Open image: 7 4 Vir Gleznjeva 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1024x576.webp\" alt=\"\" class=\"wp-image-7656\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. VIR GLE\u017dNJEVA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Koncipirala sam ovaj mjesec tako da svaki sat naglasimo po jedan zglob te ga onda\u00a0integriramo u motori\u010dku cjelinu mobilnosti. Po logici kre\u0107emo od baze pa smo danas radili stopala. To uklju\u010duje no\u017ene prste i gle\u017enjeve.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Od po\u010detka sata najavili smo razgibavanje stopala s jednostavim\u00a0krugovima i onda smo malo po malo kroz sat doodavali fokus na fleksiju i ekstenziju (koja se u stoplaima tako\u0111er zove fleksija). To su dva smjera u koja se stopalo\u00a0naj\u010de\u0161\u0107e kre\u0107e i ima najvi\u0161e snage. Kru\u017eni pokreti su va\u017eni za fleksibilnost okolnih tetiva i njihovu prilagodljivost. Samo mali nagalsak na taj zglob i male promjene u poznatim polo\u017eajima fokusirali su rad na stopalima.\u00a0Gle\u017eanj ne mo\u017eemo izdvojiti pa kad radimo polo\u017eaje kako bi njega razgibali naravno vesele nam se i noge i kukovi. <strong>Nakon sata nadam se da \u0107ete osjetiti ugodno titranje u gle\u017enjevima i<em>\u00a0flow of the life force<\/em>\u00a0kroz tijelo. <\/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\/2025\/05\/10_4_koljeno_dio_cjeline.webp\" aria-label=\"Open image: 10 4 Koljeno Dio Cjeline 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1024x576.webp\" alt=\"\" class=\"wp-image-7658\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. KOLJENO JE DIO CJELINE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Logi\u010dno, danas smo stavili malo vi\u0161e naglasak na koljena. Ona su naravno uklju\u010dena u mnoge pokrete i asane koje prolazimo pa ih zato ne mo\u017eemo izdvojiti iz cjeline. <strong>Za stabilizaciju\u00a0koljena ja\u010daju se Kvadricepsi, a za mobilnost se iste\u017eu Hamstrings\u00a0i unutarnje tetive.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo smo to\u00a0naglasili u ovom satu uz fleksiju i ekstenziju\u00a0za koje je namijenjen taj zglob i zato ga mo\u017eemo zvati yoga za koljena. Nakon nekoliko dinami\u010dnih krugova proto\u010dnih pozdrava suncu pro\u0161li smo par stoje\u0107ih asana koje dr\u017ee mirne Kvadriceps da oja\u010daju ali i onih za istezanje Hamstringsa (<em>utthita hasta padangusthasana<\/em>).\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na podu radimo rotacije u zglobu koljena, blago u otvaranje i zatvaranje to je naravno usko\u00a0vezano i uz rotacije iz kuka. Prolazimo\u00a0ih\u00a0kroz poznate asane, dala sam par opcija kako da se dobro namjestite da koljenu bude ugodno pa samo polako. <\/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-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp\" aria-label=\"Open image: Mndfs Mreza Fine En\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp\" alt=\"\" class=\"wp-image-7765\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW SAT \u2013 30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. MRE\u017dA FINE ENERGIJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavili smo se posve\u0107ivati elementu vode i proto\u010dnosti na\u0161eg tijela, ali u dana\u0161njem satu smo i\u0161li jo\u0161 dublje u one fine energetske kanale, Nadije ili meridijane kroz koje struji fini tok. Na\u010dinom na koji di\u0161emo\u00a0i kre\u0107emo se prelazimo od velikih, jakih i nagla\u0161enih tjelesnih senzacija prema finijim i poku\u0161avamo se sve vi\u0161e prepu\u0161tati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prepu\u0161tanje elementu vode, koju ne mo\u017eemo dr\u017eati, ne mo\u017eemo ukrotiti, ona je preslobodna za to.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo plesno razgibavanje kukova i kralje\u017enice te opu\u0161tanje u par restorativnih asana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meditirajte svojim tijelom i probudite tu finu svilenu fino\u0107u koja sve pod ko\u017eom povezuje (fasciju). <strong>U\u017eivajte, <strong>opustite se<\/strong><\/strong> i<strong> nahranite iz svog unutarnjeg izvora.<\/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\/2025\/05\/14_4_kukovi_vole_pokret.webp\" aria-label=\"Open image: 14 4 Kukovi Vole Pokret 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1024x576.webp\" alt=\"\" class=\"wp-image-7661\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. KUKOVI VOLE POKRET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Osim dva glavna smjera u kojima se naj\u010de\u0161\u0107e kre\u0107u, a to su fleksija i ekstenzija dok hodamo, kukovi obo\u017eavaju sve ostale smjerove i krugove iz tog zgloba. To je nit vodilja za dana\u0161nji sat. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U one na\u0161e proto\u010dne pozdrave suncu dodali smo krugove iz kukova u kojima smo ba\u0161 osjetili koliko je stabilizacija va\u017ena za dobru mobilnost. Ostatak tijela stabilizira\u00a0kako bi pokret bio elegantan i ciljan ba\u0161 iz kuka, lijepo \u0107ete osjetiti tu integriranu snagu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sveukupno nije te\u0161ko pa samo krenite i sjetite se, kukovi \u017eele osjetiti sve te smjerove pokreta za koje su zami\u0161ljeni. <\/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\/2025\/05\/17_4_Virtlog_kukova.webp\" aria-label=\"Open image: 17 4 Virtlog Kukova 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1024x576.webp\" alt=\"\" class=\"wp-image-7663\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. VRTLOG KUKOVA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Jo\u0161 se igramo s najve\u0107im zglobom u svojem tijelu. Radimo rotacije kojima mobiliziramo i ja\u010damo kukove. Ideja mi je bila da u\u0111emo jo\u0161 malo dublje u taj zglob. To smo poku\u0161ali u asanama s kojima otvaramo kukove i radimo rotacije u struku. <strong>Spoj donjeg trbuha s kukovima dio je zone koja nas zanima jer mobilnost tog dijela je mobilnost cijelog tijela. \u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo polako ako \u0107e vas boljeti koljena malo smanjite opseg pokreta i stavite si ve\u0107u podlogu ispod njih. Radili smo asanu \u2013 goluba onu na podu, s jednom nogom koljenom prema naprijed u kojoj se dosta intenzivno otvara kuk. Sat nas je za nju pripremao.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krenite polako, pripremite si ciglicu i dekicu, pa samo polako. Ta je duboka unutarnja snaga u kukovima jako va\u017ena podr\u0161ka cijeloj kralje\u017enici.<\/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\/2025\/05\/21_4_mobinost_trbuha.webp\" aria-label=\"Open image: 21 4 Mobinost Trbuha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1024x576.webp\" alt=\"\" class=\"wp-image-7665\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. MOBILNOST TRBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mobilnost trbuha se naravno odnosi na ovaj so\u010dan relativno neza\u0161ti\u0107eni dio trbuha, abdominalnu \u0161upljinu. Trbuh je izvor so\u010dnosti, a kada nam je on stati\u010dan cijelo tijelo je kruto i imamo onaj osje\u0107aj te\u017eine. <strong>Znate da se yoga puno bavi sa so\u010dnim trbuhom pa malo u to ime dana\u0161nji sat.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako \u017eelimo potaknuti mobilnost tog dijela tijela i naravno probuditi probavne sokove i probavu, malo se trebamo zarotirati\u00a0oko struka. Po\u010deli smo s rotacijama ve\u0107 u stoje\u0107em polo\u017eaju i s njima uvodno zagrijali trbuh. Nastavili smo s nekoliko na\u0161ih modificiranih pozdrava suncu i onda par asana koje pulsiraju oko struka. Znate ve\u0107, dr\u017eimo mirne noge u ratniku 1 i malo \u201ctwistamo\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo smo vje\u017ebali istegnuti trbuh i skratiti ga, onako da proradi i na kraju par trbu\u0161njaka.<\/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\/2025\/05\/24_4_rijeka_leda.webp\" aria-label=\"Open image: 24 4 Rijeka Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1024x576.webp\" alt=\"\" class=\"wp-image-7668\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. RIJEKA LE\u0110A<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Od po\u010detka sata smo zamislili kralje\u017enicu kao rijeku, kao glavni kanal za proto\u010dnost informacija tijelom. Kao takvu njezini se mali segmenti sla\u017eu jedan na drugoga u sna\u017enu strukturu koja ipak treba biti i fleksibilna. To je savr\u0161ena konstrukcija. Zaista, kad pogledamo kako se kri\u017eaju mali mi\u0161i\u0107i koji spajaju kralje\u0161ke izgleda kao most ili dizalica na gradili\u0161tu, imaju strukturu koja daje stabilnost i mobilnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat smo posvetili mobilnosti kralje\u017enice, kroz valove, rotacije i bo\u010dna istezanja primarno u pulsacijama ali i u par stati\u010dnih asana. <strong>Disali smo valovito kroz na\u0161 centralni kanal i poku\u0161avali pa\u017enjom ostati u osje\u0107aju pokretljivosti svih malih segmenata duboko u nama<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rekla bih da je sat proto\u010dan, da otklju\u010dava tijelo, daje nam energetsko poja\u010danje i da nas prisje\u0107a kako da dobijemo miran prostor u sebi kroz koji mo\u017eemo reagirati na nemirno.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1024x576.webp\" alt=\"\" class=\"wp-image-7670\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. PODMAZANA KRILA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas s naglaskom na ramena i prsa, kru\u017eimo rukama i razgibavamo rameni zglob.\u00a0Sat je proto\u010dan i poma\u017ee otvoriti prostore oko ramena, ispod, unutra, sa strane\u2026\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probajte ruke omek\u0161ati u smislu da nisu rigorozno krute dok ih di\u017eete i spu\u0161tate, da se mobilnost seli iz zgloba u zglob. Sve je dio cjeline pa u satu pu\u0161tamo da pokret kre\u0107e iz jednog ali ima utjecaj na ostale dijelove tijela. Podmazujemo bazu svojih krila za slobodniji let (i plivanje).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte u satu, di\u0161ite, pustite stres i napetosti kao da se ba\u0161 sve mo\u017ee resetirati upravo sada samo ako dozvolimo.<\/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\/2025\/05\/1_5_val_cijelog_tijela.webp\" aria-label=\"Open image: 1 5 Val Cijelog Tijela 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1024x576.webp\" alt=\"\" class=\"wp-image-7672\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. VAL CIJELOG TIJELA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zaokru\u017eujemo temu sa satom op\u0107e mobilnosti, da uklju\u010dimo cijelo tijelo u taj proto\u010dni pokret. <strong>Nit vodilja je da pokret kre\u0107e iz zamaha zdjelicom i nastavlja val kroz ostatak tijela.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010deli smo s fokusom\u00a0na dah koji je pravi unutarnji pokreta\u010d fine energije kroz tijelo i kroz one najfinije meridijane. Dah smo naravno potaknuli i s pokretom da se jo\u0161 bolje izrazi i produbi, da se spoji val pokreta s valom daha. Radili smo razgibavanja u\u00a0<em>cat-cow<\/em>\u00a0i vodene krugove u kojima se razgibaju svi zglobovi. U asanama\u00a0tako\u0111er ple\u0161emo,\u00a0povezujemo segmente u cjelinu i pulsiramo, nekoliko asana smo zadr\u017eali.\u00a0U par trenutaka dodatno smo se pozabavili s mobilno\u0161\u0107u kukova s vje\u017ebicama koje smo ve\u0107 radili ovaj mjesec pa \u0107ete ih prepoznati.\u00a0Naravno na koncu se malo povaljamo po podu, opustimo i predamo.<\/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\/2025\/05\/15_4_10minutni_zamah_mah.webp\" aria-label=\"Open image: 15 4 10minutni Zamah Mah 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1024x576.webp\" alt=\"\" class=\"wp-image-7674\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">+ 10 MINUTNI SAT ZA SVAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">ZAMAH MAH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro, treba probuditi energiju i potaknuti\u00a0\u201cflow\u201d, od najjednostavnijeg zamaha rukama i produbljivanja daha do plesa s rukama u \u010du\u010dnju. Zante\u00a0da je ovaj sat kratak i sladak, da \u0107e vam taman sjesti kao priprema za dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju smo postavili i namjeru za dana\u0161nji dan i opu\u0161teno idemo ploviti dalje\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<p class=\"wp-block-paragraph\">Kontemplirali smo da se prepu\u0161tamo vi\u0161oj sili i svoje brige\u00a0pustimo da \u201cona\u201d brine, a da mi mo\u017eemo ve\u0107 sada i svaki trenutak osjetiti da smo na pravom mjestu i da je sve ba\u0161 onako kako treba biti.. <\/p>\n\n\n\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\">Sjetimo se: Ovo je moje vrijeme za osje\u0107anje, za otapanje u tjelesnu prisutnost koja je uvijek bogata iskustvima.\u00a0<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte dragi moji u svojem tijelu, proto\u010dnosti i lako\u0107i zdravlja.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe za pokretljivost i snagu zglobova cijelog tijela uz antistresni efekat mirnog proto\u010dnog disanja.<\/p>\n","protected":false},"featured_media":10246,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[582,584,585,583],"product_tag":[593],"product_need":[892,900,932,944,960],"class_list":["post-20786","product","type-product","status-publish","has-post-thumbnail","product_cat-antistres-bs","product_cat-joga-za-kicmu-bs","product_cat-joga-za-kukove-bs","product_cat-restorativna-joga-bs","product_tag-plan-rada-2025","pa_intenzitet-srednje","product_need-bolje-disati-bs","product_need-bolja-pokretljivost-bs","product_need-njezna-praksa-bs","product_need-podrzati-ledja-i-kicmu-bs","product_need-smanjiti-stres-bs","first","instock","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/20786","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\/10246"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=20786"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=20786"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=20786"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=20786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}