{"id":20165,"date":"2025-01-05T10:40:46","date_gmt":"2025-01-05T09:40:46","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/jogijsko-disanje\/"},"modified":"2026-07-12T12:59:19","modified_gmt":"2026-07-12T10:59:19","slug":"yogic-breathing","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/yogic-breathing\/","title":{"rendered":"Yogic Breathing"},"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\"><em>Prana<\/em>\u00a0je na\u0161a prava hrana. Jasno je da \u017eivimo jer di\u0161emo ali u yogi idemo malo dalje i ka\u017eemo da je dah glavni izvor \u017eivotne energije \u2013\u00a0<em>Prane<\/em>. Kada smo u pokretu i kvalitetno di\u0161emo \u0161titimo se od bolesti, umora, stresa i nekvalitetnih stanja tijela i uma. Naravno da onaj tko je sretan u sebi ima volje i kapaciteta da bude tu za druge. Iz nas sve proizlazi i zato smo ovaj mjesec posvetili tome da izgradimo zdravlje u sebi, svoju harmoniju mira i ravnote\u017ee. Radimo na ritmi\u010dnim pokretima koji balansiraju \u017eiv\u010dani sustav, mirnom i sporom disanju te tra\u017eimo put ugode kojim ulazimo u svoje tijelo kako bi se iz samih sebe nahranili. Yoga vje\u017ebama radimo na istezanju mi\u0161i\u0107a i\u00a0<a href=\"https:\/\/youtu.be\/vZ5FEFrFq64\" target=\"_blank\" rel=\"noreferrer noopener\">stvaranju prostora<\/a>\u00a0koji se u \u201ctjeskobi\u201d i stresu gubi te vra\u0107anju otvorenost i fleksibilnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness:\u00a0<\/strong>U\u010dimo vidjeti stvari iz druge, \u0161ire perspektive te malo po malo do\u017eivjeti iskustva s vi\u0161e suosje\u0107anja, a manje kritike. Gradimo suosje\u0107ajan odnos do iskustva koja imamo u tijelu, treniramo strpljenje i vjeru u sebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:\u00a0<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>krutost i gr\u010deve<\/li>\n\n\n\n<li>disreguliran \u017eiv\u010dani sustav<\/li>\n\n\n\n<li>plitko disanje<\/li>\n\n\n\n<li>ubrzanost i stres<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/scnAphuFcY8\" target=\"_blank\" rel=\"noreferrer noopener\">yoga za mentalno zdravlje<\/a><\/li>\n\n\n\n<li><em>mindful<\/em>\u00a0yoga<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/qI7pr-XgfrU\" target=\"_blank\" rel=\"noreferrer noopener\">somati\u010dna meditacija<\/a><\/li>\n\n\n\n<li>suosje\u0107ajni stav<\/li>\n\n\n\n<li>pozitivne afirmacije<\/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:60px\" 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\/2025\/01\/7_12_Prana_hrana_cover.jpg\" aria-label=\"Open image: 7 12 Prana Hrana Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1024x576.jpg\" alt=\"\" class=\"wp-image-6065\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover.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\">PRANA HRANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pri\u010damo kratko o tome \u0161to je \u201cPrana\u201d da nam taj pojam ne ostane ne\u0161to misti\u010dno. Prana je \u017eivotna energija, to je izvor programa koji ima na\u0161a krv da kola, na\u0161e stanice da se obnavljaju, na\u0161a plu\u0107a da di\u0161u. To je \u017eivot. Pitanje je samo koliko nam je ta energija \u201cbudna\u201d, koliko je imamo na raspolaganju, kako ona dobro kola na\u0161im tijelom, komunicira sa svojom okolinom i odr\u017eava balans vitalnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0<strong>Zato su ljudi od davnina u mnogim kulturama provodili prakse kojima poti\u010du tu energiju poti\u010du za kvalitetniji \u017eivot.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri\u010dali smo i o tome kako se zapravo plu\u0107a kre\u0107u i kako su okolni mi\u0161i\u0107i u uklju\u010deni u tu radnju. Dah se \u017eeli udomiti u na\u0161a plu\u0107a i svakim udahom mo\u017eemo mu pomo\u0107i upravo time da se opustimo i omek\u0161amo i damo prostor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon kratkog uvoda pro\u0161li smo sat yoge za razgibavanje prsnog ko\u0161a te poticanje \u0161irenja i razgibavanja respiratornih mi\u0161i\u0107a.\u00a0Radili smo vje\u017ebe za sporo ugodno stabilno disanje spojeno s pokretom i ugodne klizne pokrete koji nas iscjeljuju. Zaokru\u017eili smo praksu s nekoliko restorativnih asana s ciglicom i jastukom u kojima odmaramo u malo otvorenijem polo\u017eaju i dozvoljavamo da nam se prsa opu\u0161taju, mi\u0161i\u0107i otvaraju i plu\u0107a \u0161ire.<\/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\/01\/9_12_gnijezdo.jpg\" aria-label=\"Open image: 9 12 Gnijezdo 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1024x576.jpg\" alt=\"\" class=\"wp-image-6067\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo.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. GNIJEZDO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prsni ko\u0161 gnijezdo je za dah i srce. To je sigurni, ugodni dom kojem se s veseljem vra\u0107amo i u kojem se hranimo. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo se prvo razgibali da probudimo svoja prsa i onda sjeli da pro\u0111emo kratku masa\u017eu rebara, sternuma, vrata, i lica. Masirali smo linije ispod rebara, to\u010dkice sternuma, liniju ispod klju\u010dne kosti te plohe vrata i lica. Nakon masa\u017ee radimo ritmi\u010dne pokrete za potaknuti skliskost sloja pod ko\u017eom i prsnog ko\u0161a i onda prelazimo u asane u kojima dr\u017eimo ruke s trakicom u polo\u017eajima za ja\u010danje gornjih le\u0111nih mi\u0161i\u0107a. Taj nam se princip ponavlja jo\u0161 nekoliko puta tijekom sat, dosta smo precizno radili na ja\u010danju le\u0111a i ruku s trakicom. Odmaramo u le\u017ee\u0107em polo\u017eaju i jo\u0161 se malo spontano masiramo. <\/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\/01\/12_12_amplitude_daha.jpg\" aria-label=\"Open image: 12 12 Amplitude Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1024x576.jpg\" alt=\"\" class=\"wp-image-6069\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha.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. AMPLITUDE DAHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kre\u0107emo iz stoje\u0107eg razgibavanja u kojem poti\u010demo sustave tijela\u00a0da se razbude i prorade \u2013 malo ljulju\u0161kanja, \u010du\u010dnjeva i na\u0161e plivanje na suho. Nakon tog bu\u0111enja sjedamo na pod i di\u0161emo. Radimo miran dah po liniji du\u017eine kralje\u017enice i nakon toga naizmjeni\u010dno disanje s uravnote\u017eenim dahom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to smo udomili dah nastavljamo ga potencirati s pokretima \u2013 ritmi\u010dnim valovima koji jo\u0161 vi\u0161e \u0161ire na\u0161e disanje i poja\u010davaju amplitude. Dah i pokret nadopunjuju jedan drugog.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kroz praksu \u010desto zatvaramo o\u010di, ulazimo u osje\u0107aj tijela iznutra u bezgrani\u010dnost bivanja, neograni\u010denost disanja\u2026<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pred kraj odmaramo u nekoliko opu\u0161taju\u0107ih asana, samo se dobro namjestite i otopite. Praksa nije\u00a0te\u0161ka, oslobodite se i u\u017eivajte u ugodi detalja pokreta. <\/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\/01\/14_12_mndfsf_dodir.jpg\" aria-label=\"Open image: 14 12 Mndfsf Dodir 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1024x576.jpg\" alt=\"\" class=\"wp-image-6071\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir.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. DODIR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo se prepustili \u010daroliji dodira vlastitog dlana, ko\u017ee na ko\u017eu. Dodir je magija, to je mjesto susreta dvaju pa\u017enji \u2013 bio da je na\u0161 ili dodir s drugom osobom, tu se dodiruju percepcije dva dijela tijela i prenose si informacije. Prenose si potvrdu, podr\u0161ku i opu\u0161tenost. Pomazili smo se po licu, vratu, ramenima, a onda kroz polo\u017eaje koje smo zauzimali\u00a0mazili smo se po dostupnim dijelovima tijela. Kao da se mazimo s macom, svojem tijelu dajemo takvu vrstu nje\u017enosti i opu\u0161tenosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asane koje smo pro\u0161li vrlo su jednostavne,\u00a0<em>Balasana<\/em>\u00a0i\u00a0<em>Anahatasana<\/em>\u00a0uz nekoliko varijanti te opu\u0161taju\u0107i twist na podu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sjetili smo se da svojim osmijehom dovodimo svjetlo i toplinu koji mogu otpustiti nekorisna uvjerenja i ostaviti samo povjerenje. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pripremite si jastuk ili dva, dekicu, zagrijte sobu, operite ruke i pomazite se s najiskrenijim dodirom dlana na tijelo.<\/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\/01\/16_12_lakoca_daha.jpg\" aria-label=\"Open image: 16 12 Lakoca Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1024x576.jpg\" alt=\"\" class=\"wp-image-6073\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha.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. LAKO\u0106A DAHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak smo ljulju\u0161kati lijevo \u2013 desno i ugodnim pokretima potaknuli mekano bu\u0111enje tijela\u00a0i daha. Osjetimo slobodu kretanja, \u0161irinu pokreta, zrak oko tijela, lako\u0107u proto\u010dnosti i puta za dah. Nastavljamo s pozdravima\u00a0suncu koje smo oplemenili dodatnim pulsacijama da jo\u0161 vi\u0161e pro\u0161irimo prostor dahu, nakon toga prolazimo par asana. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ratniku pulsiramo s onim rukama \u2013 krilima u kojima oja\u010davamo\u00a0stra\u017enje gornje le\u0111ne mi\u0161i\u0107e. Pulsiramo zdjelicom s koljenom u podu te stojimo u down dogu s nogom gore i u\u00a0<em>kapiasani<\/em>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na podu smo napravili jo\u0161 par detalja pa kratko legli da se skroz opustimo na le\u0111ima s jastukom ispod prsa. Nakon toga smo se digli, sjeli i usmjerili svoju pa\u017enju na meditativan na\u010din prema tijelu, prema prirodi pokreta daha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ostanite malo tako u meditaciji, neka utisnemo dodatan mir u sebe i svoje stanice.<\/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\/01\/20_12_utisnuti_mir.jpg\" aria-label=\"Open image: 20 12 Utisnuti Mir 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1024x576.jpg\" alt=\"\" class=\"wp-image-6075\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir.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. UTISNUTI MIR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nikuda ti se ne \u017euri, osjeti \u201covo je moje vrijeme za odviti \u017eurbu\u201d, za stati.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato smo prvo pokrenuli tijelo s ve\u0107im pokretima, da dobijemo\u00a0\u0161irinu i probudimo se, malo \u010du\u010dnjeva i razgibavanja s trakicom, onda prelazimo u pozdrave suncu s pulsiraju\u0107im pokretima. Poku\u0161avamo usporavati, uroniti u kretnje i osjetiti detalje. Svaki pokret\u00a0je nova prilika za duboki miran dah\u00a0koji se uskla\u0111uje s ritmom pokreta i potencira \u0161irenjem\/skupljanjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon pozdrava s detaljima\u00a0otvaramo\u00a0<em>Prasaritu<\/em>\u00a0i malo tu pulsiramo te prolazimo bo\u010dna istezanja. Sada nam je vrijeme za sjesti na pod i ostati u sjede\u0107im pretklonima s otvaranjem kuka. Kroz sve \u0161to smo pro\u0161li kada do\u0111emo do tu, mo\u017eda mo\u017eemo ve\u0107 imati dovoljno mira da ostanemo u meditaciji u polo\u017eaju. Da osje\u0107amo da ne \u017eurimo, da ni\u0161ta ne bi trebalo biti druga\u010dije i da smo samo tu. Jo\u0161 imamo nekoliko opu\u0161taju\u0107ih polo\u017eaja na le\u0111ima i\u00a0<em>Shavasanu<\/em>\u00a0da sveukupno otopimo svu \u017eurbu i nemir.<\/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\/01\/23_12_prostor-dijafragmi.jpg\" aria-label=\"Open image: 23 12 Prostor Dijafragmi 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1024x576.jpg\" alt=\"\" class=\"wp-image-6077\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi.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. PROSTOR DIJAFRAGMI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Danas odgovaramo na pitanje: kako omogu\u0107iti dijafragmi malo vi\u0161e prostora da se lak\u0161e slobodno kre\u0107e?<\/strong>\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah na po\u010detku najavljujemo vje\u017ebu oslanjanja pod rebrima na trakicu u kojoj otvaramo prostor izme\u0111u donjih rebara i \u017eeluca. Nastavljamo s razgibavanjem i pozdravima suncu u kojima kru\u017eimo i ponavljamo kontinuirane ritmi\u010dne pokrete. Pozdravi su lak\u0161i od onih s \u010daturangama, radimo koljena-prsa-brada i kobru, vidjet \u0107ete, lijepo je uroniti u kru\u017eenje pokretima.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nekoliko puta tijekom sata ponavljamo u po\u010detku najavljeno otvaranje preko trakice za davanje prostora dijafragmi. Radimo to u raznim polo\u017eajima i time iste\u017eemo tu zonu tijela, ali iz dubine \u2013 igramo se kao da di\u0161emo od tamo, kao da nam je nos u dijafragmi. Kada sli\u010dan pokret ponavljamo na podu on slu\u017ei tome da oja\u010damo le\u0111ne mi\u0161i\u0107e, a dijagramu masiramo dubokim disanjem i pokretanjem gore \u2013 dolje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju odmaramo na le\u0111ima i malo resetiramo donja le\u0111a ja\u010danjem centra. Svakako mi je va\u017eno da tijekom sat dajete podr\u0161ku le\u0111ima aktivacijom donjeg trbuha i da ne idete preduboko u back bendove, poanta nam je produ\u017eiti prednju stranu tijela a ne skratiti stra\u017enju, ako vam ta perspektiva poma\u017ee.<\/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\/01\/26_12_4kroz3.jpg\" aria-label=\"Open image: 26 12 4kroz3 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1024x576.jpg\" alt=\"\" class=\"wp-image-6079\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3.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. 4 KROZ 3<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Punim rije\u010dima \u010detiri takta kroz tri komore tijela. Tako da znate o \u010demu se radi. Malo smo se na po\u010detku skoncentrirali na dah, poku\u0161ali ga uravnote\u017eiti i provu\u0107i kroz tri dijela tijela u koja di\u0161emo. Na\u0161e disanje je i uvodna meditacija spu\u0161tanja pa\u017enje u tijelo, da budemo tu i da pustimo sve ostalo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat nastavlja sa zagrijavanjem i onim laganim kru\u017enim pozdravima suncu. Prolazimo raznolike ali svima vama poznate asane tako da se fino razgibamo i stavljamo naglasak na dobivanje prostora u tijelu. Svako malo se sjetimo disati 4 takta, uravnote\u017eeno i kroz cijelo tijelo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat zaokru\u017eujemo polo\u017eajima na podu koji su malo sporiji i \u201cdosadniji\u201d ali upravo zato probudimo svoju meditativnu perspektivu i to vrijeme u kojem \u201cstojimo\u201d u asani pretvorimo u vrijeme za ostati s tijelom i uranjanje u tjelesne senzacije.<\/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\/01\/31_12_oblak.jpg\" aria-label=\"Open image: 31 12 Oblak 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1024x576.jpg\" alt=\"\" class=\"wp-image-6081\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak.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. OBLAK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Naizgled konkretan, a zapravo prozra\u010dan i transparentan \u2013 kao i na\u0161a plu\u0107a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161njim satom pokre\u0107emo se tako da ra\u0161irimo\u00a0plu\u0107a izvan granica tijela. Ok ne doslovno ali osje\u0107aj je kao da dahom \u0161irimo i omek\u0161avamo prsa da se lako kre\u0107u \u0161ire od svojih prividnih granica. Sat je proto\u010dan i lagan, sadr\u017ei ritmi\u010dne pokrete kojima se samo prepustite, \u010dak mo\u017eete zatvoriti o\u010di i stvarno uroniti u osje\u0107aj sebe. Pred kraj se opu\u0161tamo\u00a0u laganim twistovima i predajemo samo bivanju s dahom.. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neka su nam plu\u0107a slobodna i puna daha da s veseljem \u017eivimo u gnijezdu svojeg doma. <\/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\/01\/2_1_25_mirno.jpg\" aria-label=\"Open image: 2 1 25 Mirno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1024x576.jpg\" alt=\"\" class=\"wp-image-6083\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno.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. MIRNO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dana\u0161nji sat je jako miran, samo fokus na disanje i namje\u0161tavanje\u00a0tijela u duge linije u kojima dobivamo puno prostora.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010deli smo s disanjem, dodali produ\u017eivanje kroz kralje\u017enicu dizanjem ruku s trakicom pa sjedili u par sjede\u0107ih asana\u00a0te\u00a0isto uz pomo\u0107 trakice tra\u017eili du\u017eine. Nekako smo ostali mirni i spori danas, malo vi\u0161e uronili u sebe i prona\u0161li finiju realnost, finije osje\u0107aje. Radimo par polo\u017eaja le\u017ee\u0107i na trbuhu u kojima ja\u010damo le\u0111a ali ne prejako nego vi\u0161e, opet, kako bi izdu\u017eili kralje\u017enicu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat sam zaokru\u017eila s meditacijom, samo smo se sjeli, zatvorili o\u010di i ostali \u0161iroka pa\u017enja koja lako mo\u017ee primijetiti \u0161to ju skuplja. Zadnjih 10 minuta prepustila sam vama, da ostanete meditirati.<\/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\/01\/9_12_10_miutni_sat.jpg\" aria-label=\"Open image: 9 12 10 Miutni Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-6086\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_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 MIN SAT ZA SVAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">PLIVANJE NA SUHO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kada se probudimo tijelo je dugo stagniralo i mi\u0161i\u0107i oko plu\u0107a su se malo stisnuli, ovim satom odgovaramo na pitanje kako da potaknemo dobru fluidnost prsa da lak\u0161e produbimo i udomimo dah.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krenuli smo s laganim ljulju\u0161kanjem i ritmi\u010dnim pokretima i onda radili kraul i le\u0111no plivanje u stoje\u0107em polo\u017eaju. Oboje jako dobro razgibavaju cijeli rameni pojas i naravno prsni ko\u0161. Nakon toga prolazimo i\u00a0vjetrenja\u010du rukama za jo\u0161 malo mobilnosti i gu\u0161ta koji poma\u017ee pro\u0161iriti dah.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno kao i uvijek samo ustanite, ne treba vam prostirka ni ni\u0161ta drugo osim veselja i pa\u017enje usmjerene prema sebi.\u00a0<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Yogic breathing techniques, antistress yoga and mindful movement.<\/p>\n","protected":false},"featured_media":5450,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,66,68,104,72,65,70],"product_tag":[108],"product_need":[930,890,926,958,946],"class_list":["post-20165","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-meditation","product_cat-mindfulness-en","product_cat-online-yoga-en","product_cat-restorative-yoga","product_cat-yoga-for-mental-health","product_cat-yogic-breathing","product_tag-work-plan-2024","pa_intenzitet-light","product_need-gentle-practice","product_need-breathe-better","product_need-cultivate-presence","product_need-reduce-stress","product_need-mental-health","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media\/5450"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20165"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20165"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20165"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}