{"id":20789,"date":"2025-07-31T13:10:19","date_gmt":"2025-07-31T11:10:19","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/duge-mirne-linije\/"},"modified":"2026-07-12T13:00:37","modified_gmt":"2026-07-12T11:00:37","slug":"duge-mirne-linije","status":"publish","type":"product","link":"https:\/\/tena.yoga\/bs\/sati-yoge-paket\/duge-mirne-linije\/","title":{"rendered":"Duge, mirne linije"},"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\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">ANTISTRESS YOGA \u2013 MIRNO TIJELO<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eemo li jednostavno re\u0107i da je stres gr\u010d, stiska, a da je lako\u0107a bivanja opu\u0161tenost, prostornost? <strong>Stiska u tijelu je gr\u010d mi\u0161i\u0107a, a stiska uma je sku\u010denost perspektive. U to ime ovaj mjesec na miran na\u010din tra\u017eimo i donosimo si mir, pokretom i odabranim polo\u017eajima. <\/strong>Povezujemo kineti\u010dki lanac i stvaramo duge linije u kojima je svaki segment podr\u017ean i jednako va\u017ean za stabilnost cjeline. Sporim kretanjem kroz pomne <em>Vinyase<\/em> te bivanjem u mirnim dugim polo\u017eajima i restorativnim asanama duboko upisujemo mir i prostornost. Osvje\u0161tavamo trenutak prelaska iz jednog u drugi polo\u017eaj i pomno se kre\u0107emo. Na taj na\u010din sporim kretanjem osvjetljavamo iskre svojeg djelovanja \u2013 namjere koje nas pokre\u0107u i lak\u0161e mo\u017eemo vidjeti koje nam vi\u0161e nisu korisne i mo\u017eemo ih otpustiti. Relaksiramo se i pu\u0161tamo stres s jednako tako u\u010dinkovitim dubokim, mirnim dahom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pove\u0107anje stabilnosti<\/li>\n\n\n\n<li>mobilnost tijela<\/li>\n\n\n\n<li>istezanje mi\u0161i\u0107a<\/li>\n\n\n\n<li>otpu\u0161tanje gr\u010deva<\/li>\n\n\n\n<li>duboko opu\u0161tanje<\/li>\n\n\n\n<li>antistress<\/li>\n\n\n\n<li>yogijsko disanje<\/li>\n\n\n\n<li>mindful pokret i meditaciju<\/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\/08\/5_7_uvodna_radionica.webp\" aria-label=\"Open image: 5 7 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-8459\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica.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\">OTVORENOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Otvorenost\u00a0\/ prostornost \u2013 pojam koji nam je klju\u010dan za meditirati. Mo\u017eemo se baviti bilo kojom tehnikom meditacije ali znati biti \u201cizvan\u201d onoga \u0161to se doga\u0111a osnovno je za razumjeti \u0161to se doga\u0111a bez da smo uronjeni u to. Drugim rije\u010dima to zna\u010di osvijestiti. Stvoriti prostor je dobiti na mogu\u0107nosti izbora kako \u0107emo ne\u0161to prihvatiti, primiti i na to odgovoriti \u2013 reagirati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taj isti prostor kada se radi o tijelu je stvoriti suprotnost gr\u010du u mi\u0161i\u0107ima i fasciji, a\u00a0sukladan dobroj kvaliteti tih tkiva. Zato kada radimo somatski, kada meditiramo tijelom mi kroz tijelo i s tjelesnim senzacijama dajemo prostor oko onoga \u0161to se doga\u0111a, \u0161to osjetimo. <strong>Osje\u0107amo na nivou misli, emocija i tjelesnih senzacija koje se isprepli\u0107u i neovisno u kojoj od tih faza ne\u0161to prepoznamo, davati prostora i vratiti se u tijelo na\u0161 je put.<\/strong> Toga se samo trebamo\u00a0dovoljno puta sjetiti i primijeniti i to je na\u0161a\u00a0praksa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo osnove antistresnog pokreta i iscjeljivanja, kao i mindfulness o namjerama\u00a0iz kojih kre\u0107u pokreti u ovom slu\u010daju. Iz iskre namjere sve kre\u0107e i zato je va\u017eno znati ih prepoznati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon razgovora i pitanja prelazimo na sat yoge koji je naravno jako lagan, ugodan i uz obja\u0161njenja dodiruje teme koje smo uveli u uvodu.<\/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\/08\/7_7_dodamo_viskoznosti.webp\" aria-label=\"Open image: 7 7 Dodamo Viskoznosti 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1024x576.webp\" alt=\"\" class=\"wp-image-8461\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti.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. DODAMO VISKOZNOSTI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo uveli dvije premise koje \u0107emo provla\u010diti tijekom mjeseca.\u00a0Jedna je da dahom radimo izmjenu, to\u010dnije udahom u nas ulazi novo, fri\u0161ko, a izdahom otpu\u0161tamo staro, nepotrebno. I to nije neka apstraktna metafora, to je doslovno jer udahom uzimamo kisik koji tijelu treba a otpu\u0161tamo uglji\u010dni dioksid i ostalo \u0161to tijelu ne treba. Na taj princip koji dah ve\u0107 i slu\u017ei mi smo samo dodali malo vizualizacije da otpustimo svoje te\u017eine, napore i stresove a unesemo svje\u017einu i odmor.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Druga premisa je bila ta da dahom i pa\u017enjom u dio tijela koji se otvara dodajemo viskoznost, to zna\u010di da potaknemo tkiva da klize da omek\u0161avaju, da ih podma\u017eemo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo duge mirne linije stra\u017enje linije nogu, otklju\u010davali smo Hamstingse i stra\u017enje tetive. To je po\u010detak otklju\u010davanje tijela i tema koju \u0107emo jo\u0161 raditi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo smo se razgibali i onda s trakicom pa\u017eljivo i pomno, nje\u017eno otvarali prostor stra\u017enje linije nogu. Uvijek do mjere u kojoj te\u0107e\u00a0viskoznost i mi se opu\u0161tamo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sat naravno nije naporan tako samo krenite i tijelo \u0107e vas voditi.. :)<\/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\/08\/10_7_somatska_praksa.webp\" aria-label=\"Open image: 10 7 Somatska Praksa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1024x576.webp\" alt=\"\" class=\"wp-image-8464\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa.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. SOMATSKA PRAKSA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sjeli smo za po\u010detak u jednu kratku meditaciju, da se vratimo sebi u svoje tijelo.\u00a0<strong>Prolazili smo tijekom cijelog sata princip meditiranja tijelom \u2013 somatske meditacije, tako da se dobro upoznamo s tim pojmom.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijelo je ve\u0107 prisutno i ve\u0107 zna \u0161to se doga\u0111a, a mi \u010dim svoju pa\u017enju \u201cspustimo\u201d ili pridru\u017eimo tijelu, upravo ovome \u0161to osjetimo tjelesnim senzacijama, onda na\u0161a svijest prepoznaje i zna \u0161to se doga\u0111a. Zapravo onda su tijelo i um jedno \u2013 u yogi su.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon 5 minuta meditacije kre\u0107emo u ugodne spore pokrete s mirnim dubokim dahom. Osje\u0107amo sve segmente pokreta i osje\u0107aje u tijelu, a dah sve vi\u0161e spu\u0161tamo do trbuha da se vr\u0161i ona duboka izmjena. Neka pokret u\u0111e u dubinu tijela, a s njim i na\u0161a pa\u017enja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon uvodnog zagrijavanja prolazimo modificirane pozdrave suncu, ove spore i pulsiraju\u0107e koji su nam u temi mjeseca. Kroz sat nadalje nagla\u0161avamo rad na istezanju stra\u017enje lo\u017ee nogu. Jo\u0161 to\u010dnije kako to zovemo rad na skliskosti i viskoznosti Prani\u010dnog istezanja\u2026 :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijekom sata pazimo na rotaciju u stopalima, da su pete blago zarotirane prema van i da istezanjem stvarno u\u0111emo u stra\u017enju liniju noge od Ahilove tetive do hvati\u0161ta Hamstringsa na sjednim kostima. Sve \u0161to radimo je sporo i prisutno ali po\u0161to ima te odlu\u010dnosti ima i malo konkretnosti u dana\u0161njem satu.<\/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\/08\/12_7_mndfs_iskra_namjere.webp\" aria-label=\"Open image: 12 7 Mndfs Iskra Namjere\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere.webp\" alt=\"\" class=\"wp-image-8466\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-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 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. ISKRA NAMJERE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Evo prilike za potpuno opu\u0161tanje, prepu\u0161tanje i otpu\u0161tanje. Da ima jo\u0161 koja rije\u010d u ovom nizu dodala bih je.<\/strong> Malo smo se prisjetili \u201cdo\u0107i k sebi\u201d u sjede\u0107em polo\u017eaju i nakon toga prebacili u le\u017ee\u0107i polo\u017eaj na boku. Napravili smo osvje\u0161tavanje ili kako sam rekla danas osvjetljavanje prostora oko sebe i naravno svoje unutarnje atmosfere. Pro\u0161li smo ma\u010dku koja lovi svoj rep i otvaranje prsa preko jastuka, samo par polo\u017eaja ali smo svaku promjenu jasno osvijestili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijekom sata stavljali smo pa\u017enju na razliku koju imamo prilikom promjene polo\u017eaja i na namjere koje kao iskre osjetimo u tijelu kada si zadamo zadatak da \u0107emo se pomaknuti al se jo\u0161 ne mi\u010demo i onda svjesno i polako reagiramo na njega.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte i opustite se, napravite \u0161to treba da vam bude ugodno, uzmite jastuk i dekicu, mo\u017eete si pustiti laganu ugodnu glazbicu u pozadini i u\u017eivajte u ovom vremenu za sebe. :)<\/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\/08\/14_7_Otkljucani_zmaj.webp\" aria-label=\"Open image: 14 7 Otkljucani Zmaj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1024x576.webp\" alt=\"\" class=\"wp-image-8469\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj.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. OTKLJ\u010cANI ZMAJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku ideje da stvaramo \u0161irinu i prostor u tijelu pozabavili smo se danas sa zonom koja nam je mo\u017eda jedna od najzaklju\u010danijih. To je zona spoja nogu i zdjelice, jo\u0161 to\u010dnije, vi\u0161e u dubinu \u2013 Psoasa. Zona psoasa je jedna od glavnih, a definitivno najve\u0107a zona stresora. \u010cesto je stisnuta i optere\u0107ena, a kemijski nabijena s adrenalinom i kortizolom. U ime pu\u0161tanja tog skrivenog zaklju\u010danog zmaja danas smo razgibavali prepone.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uveli smo mekani i ritmi\u010dki pokret i sporo otvaranje te zone s dahom. Pro\u0161li smo par asana koje ciljaju taj dio tijela tako da ga istegnemo i dopremo u dubinu. Da stignemo primijeniti terapeutski princip: osvijesti \u2013 otvori \u2013 prodi\u0161i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat ima par stoje\u0107ih balansa pa ako su vam oni izazov stanite uz zid.\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\/2025\/08\/17_7_otvoreni_prostor_kuka.webp\" aria-label=\"Open image: 17 7 Otvoreni Prostor Kuka 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1024x576.webp\" alt=\"\" class=\"wp-image-8471\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka.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. OTVORENI PROSTOR KUKA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo jo\u0161 malo obitavati u zoni kukova, ba\u0161 u spoju bedrene kosti sa zdjelicom. Radili smo nekoliko vje\u017ebi razgibavanja tog zgloba s pokretima kru\u017eenja nogom iz kuka i bu\u0111ena te zone. Osjetit \u0107ete koji dio ciljamo ba\u0161 ulazak u nogu od naprijed dok je kuk pod 90 stupnjeva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo op\u0107enito razgibavanje s pozdravima suncu i nastavili s par stoje\u0107ih asana koje otvaraju kuk, a koje mo\u017eemo zadr\u017eati s mirom i stabilno\u0161\u0107u. Naravno to su bile asane iz obitelji ratnika 2, odnosno tog smjera otvaranja prepone kako bi otvorili prostor kuka. Pa\u017enju smo pridru\u017eivali senzacijama ja\u010danja, razgibavanja i otvaranja kuka i prepona.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na podu smo napravili le\u017ee\u0107u \u017eabu, prvo jednu pa drugu polovicu te kratko zadr\u017eali i cijelu koja je dosta intenzivno otvaranje. To je smjer istezanja kao za mu\u0161ku \u0161pagu. U polo\u017eaj ulazite polagano i na\u0111ite mjeru koja je zaista korisna da se prepone opuste i istegnu. Ponavljamo je le\u017ee\u0107i na le\u0111ima \u0161to je naravno vi\u0161e opu\u0161taju\u0107e..<\/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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1024x576.webp\" alt=\"\" class=\"wp-image-8474\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana.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\">6. RAJA KAPOTASANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Rijetko kada nazovem sat po imenu i prezimenu neke asane ali dana\u0161njim smo se satom pripremali za\u00a0<a href=\"https:\/\/www.google.com\/search?client=safari&amp;sca_esv=52ec33392580eac8&amp;rls=en&amp;sxsrf=AE3TifP9-UpzHGxqL1Dk2B2vuXDjSegoWA:1753095476954&amp;q=Raja+kapotasana&amp;udm=2&amp;fbs=AIIjpHxU7SXXniUZfeShr2fp4giZ1Y6MJ25_tmWITc7uy4KIeoJTKjrFjVxydQWqI2NcOhYPURIv2wPgv_w_sE_0Sc6Q2Uz8zlVUFOE6tcDqfo9WH77bvrGoZD2Ke11BgIAarKxhD4VpNPH84x7f3V9oyKgzQ0iW1Dl12uPzRpMveNk-q8SGm7g&amp;sa=X&amp;ved=2ahUKEwir7qTJ5c2OAxW5BNsEHQoTJ_kQtKgLKAF6BAgUEAE&amp;biw=1721&amp;bih=999&amp;dpr=2\" target=\"_blank\" rel=\"noreferrer noopener\">Raja Kapotasanu<\/a>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bez brige, nismo se izlomili \u201cdo kraja\u201d nego smo i\u0161li prema onome \u0161to se u toj asani otvara i onda je napravili s pomagalima. Pripremili smo opet prepone ali ovaj put s naglaskom na malo \u0161iru zonu pa smo razgibavali prostor od koljena do rebara. Volim to nazvati: otvaranje centra prednje strane tijela. To je stvaranje prostora u gornjem dijelu nogu, zdjelici i donjem trbuhu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prolazili smo asane koje ciljaju na to produ\u017eivanje ali vi\u0161e kao cjelinu, integrirano, a ne kao izdvojene segmente. <\/strong>Klju\u010dne pripreme za to bile su nam varijanata deve, malo produ\u017eena\u00a0<em>Tadasana<\/em>\u00a0i varijanta up \u2013 doga. Va\u017eno je da u cijelom satu pazite na svoja le\u0111a, ovi polo\u017eaji mogu u\u0107i u donja le\u0111a \u0161to sam napominjala kako smo se namje\u0161tavali. Redovno smo nakon polo\u017eaja upravo zbog toga ja\u010dali centar.<\/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\/08\/24_7_najvazniji_prostor.webp\" aria-label=\"Open image: 24 7 Najvazniji Prostor 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1024x576.webp\" alt=\"\" class=\"wp-image-8477\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor.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. NAJVA\u017dNIJI PROSTOR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sjeli smo na ciglicu i pitali pitanje: koji je najva\u017eniji dio tijela da u njemu imamo osje\u0107aj prostora? <\/strong>Naravno iako su prostornost i otvorenost kvalitete kojima se nadamo u tijelom tijelu, prostor dijafragme najva\u017eniji je za sveop\u0107i osje\u0107aj lako\u0107e, slobode disanja i mogu\u0107nosti da dobijemo dovoljno kisika. Kada se dijafragma slobodno kre\u0107e bez zadr\u0161ke slobodni smo od emotivne i fizi\u010dke stiske.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo radili pokrete i polo\u017eaje kojima otvaramo prostor dijafragmi za slobodno kretanje. Razmi\u0161ljali smo kao da nam je nos u dijafragmi i direktno udi\u0161emo u nju i iz nje. Pokrete kojima smo pulsirali detaljno smo povezivali s ritmom daha kako bi dobili i potencirali\u00a0osje\u0107aj njenog kretanja. Pro\u0161li smo nekoliko varijanti krugova pokreta s rukama dr\u017ee\u0107i trakicu koji nam poma\u017eu da rebra idu prema naprijed i gore, a lopatice jedna prema drugoj. Sve u svemu sat sadr\u017ei dosta izvijanja prema natrag jer naravno na taj na\u010din otvaramo prostor dijafragmi pa samo polako i nje\u017eno, pazite na 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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-1024x576.webp\" alt=\"\" class=\"wp-image-8479\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno.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. OTVORENO BO\u010cNO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku produ\u017eivanja linija i stvaranja prostora, danas smo se pozabavili s bo\u010dnom stranom tijela. Izdru\u017eili smo linije preko bo\u010dnih strana izvijanjem lateralno. Zagrijali smo se s par vje\u017ebi koje nam otvaraju tijelo bo\u010dno i s pozdravima suncu te pro\u0161li sljedove iz baze ratnika 2 \u2013 obrnuti ratnik pa\u00a0<em>Parsvakonasanu<\/em>. Te asane igra su za osje\u0107aj du\u017eine bo\u010dnih strana tijela i integraciju tih dugih, mirnih linija. Pogotovo smo se potrudili\u00a0produ\u017eiti ruku u jednom (prema gore), a nogu ili kukove u drugom (prema dolje) smjeru tako da se jasno osjeti dobivanje prostora izme\u0111u. Naglasili smo otvaranje prostora u rebrima i prsnom ko\u0161u s bo\u010dnih strana, na jedan na\u010din opet stvaranje prostora dijafragmi.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj smo se opustili u, naravno,\u00a0<em>Bananasani<\/em>\u00a0koja na pasivan na\u010din produ\u017euje bo\u010dne strane. Sat je miran, zahtjeva ne\u0161to mirne snage ali ve\u0107inom nastoji dovesti prostor i slobodu daha u tijelo i um.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Namjera s kojom smo zapo\u010deli sat je da stvorimo taj miran prostor u tijelu kroz koji mo\u017eemo dovesti mir i prostranost u um te osvijestiti mogu\u0107nost za manju reaktivnost.<\/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\/08\/31_7_duge_linije_daha.webp\" aria-label=\"Open image: 31 7 Duge Linije Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1024x576.webp\" alt=\"\" class=\"wp-image-8481\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha.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. DUGE LINIJE DAHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dahu se nikuda ne \u017euri. Dah voli putovati sporo po dugim linijama i otvorenim plohama tijela. <\/strong>Tako smo danas zaokru\u017eili ovu temu, pronalaze\u0107i linije, zone i plohe koje smo tijekom mjeseca prolazili. Istezali smo se bo\u010dno i protegnuli lateralno iz baze ratnika 2, otvorili prepone i psoas u\u00a0<em>Kapiasani<\/em>, Hamstringsa i unutarnji spoj nogu i zdjelice u stoje\u0107im balansima. Za kraj odmaramo u malom mostu s podr\u0161kom iz kojeg se produ\u017eujemo u otvoreni le\u017ee\u0107i polo\u017eaj preko ciglice i otvaranje prsa na ciglici. Sve smo to ovaj mjesec prolazili pa znate kako se namjestiti, opustiti i disati. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je kao ritmi\u010dni ples daha i tijela u prostoru, samo se prepustite, u\u017eivajte i naravno dajte najbolje od sebe za svaki trenutak. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju i na po\u010detku postavljamo namjeru da imamo prostor za mir i slobodu izbora u tijelu i umu i da se ovom praksom lak\u0161e i bolje nosimo sa svakodnevnim izazovima.<\/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\/08\/8_7_10minsat_.webp\" aria-label=\"Open image: 8 7 10minsat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1024x576.webp\" alt=\"\" class=\"wp-image-8457\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_.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 MIN SAT ZA SVAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">ISTEZANJE NA STOLICI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Uz lijeni ton koji imaju ovi sati i kratki 10 minutni sat je lijen. Samo smo se digli iz kreveta i sjeli na obli\u017enju stolicu te smo se sa stolice malo razgibali i protegnuli.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ono najva\u017enije, prodisali smo, razgibali kralje\u017enicu i izdu\u017eili par linija. Uzmite stolicu i trakicu i samo u pid\u017eami produ\u017eite linije tijela i uspostavite mirno dugo disanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte i zapo\u010dnite svoj dan veselo s jasno postavljenom namjerom. :)<\/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<p class=\"wp-block-paragraph\">Pri\u010dali smo i o na\u010dinu na koji se vra\u0107amo u tijelo, a to je bezuvjetan dodir suosje\u0107anja. Pa kad svojom pa\u017enjom ili dlanom dodirnemo neki dio ili emociju koja je u boli napravimo to tako da ne osu\u0111ujemo, da nemamo averziju ili \u017eudnju prema tome \u0161to osje\u0107amo.\u00a0<\/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\">U prostor svojeg tijela upi\u0161emo namjeru, poziv na prisutnost \u2013\u00a0<em>neka sam prisutna da osjetim svojim tijelom i neka znam \u0161to osjetim. <\/em><\/p>\n<\/blockquote>\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>Pitanje snage, odlu\u010dnosti, kontrole i sigurnosti u nama samima. Mo\u0107 da se pouzdamo u sebe i da se stabilno iz svog mira nosimo s izazovima.<\/p>\n","protected":false},"featured_media":10249,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[582,584,585,589,555,583],"product_tag":[593],"product_need":[892,900,908,928,960],"class_list":["post-20789","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-jogijsko-disanje-bs","product_cat-mindfulness-bs","product_cat-restorativna-joga-bs","product_tag-plan-rada-2025","pa_intenzitet-lagano","product_need-bolje-disati-bs","product_need-bolja-pokretljivost-bs","product_need-dublji-odmor-bs","product_need-njegovati-prisutnost","product_need-smanjiti-stres-bs","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product\/20789","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\/10249"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/media?parent=20789"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_cat?post=20789"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_tag?post=20789"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/bs\/wp-json\/wp\/v2\/product_need?post=20789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}