{"id":20166,"date":"2025-03-01T18:47:24","date_gmt":"2025-03-01T17:47:24","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zmajsko-ciscenje\/"},"modified":"2026-07-12T12:59:40","modified_gmt":"2026-07-12T10:59:40","slug":"dragon-cleanse","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/dragon-cleanse\/","title":{"rendered":"Dragon Cleanse"},"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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png\" alt=\"\" class=\"wp-image-5169\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">YOGA DETOX \u2013 POTICAJ ORGANIMA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zmaj koji riga vatru pro\u0161ao nam je kroz trup i istisnuo stagnaciju. Toplinom svoje goru\u0107e snage razbudio nam je organe, izmasirao ih i potaknuo novu, zdravu unutarnju vitalnost. Zmaj je metafora jer to sve radimo mi sami, a na\u0161e tijelo jedva \u010deka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom mjesecu stavljamo naglasak na bu\u0111enje unutarnjih sokova, doslovno enzima za probavu. \u017delimo potaknuti abdominalne organe da u\u010dinkovitije obavljaju svoje funkcije. <strong>Kada svaki segment obavlja svoj zadatak kako treba mi smo zdravi i sjajimo.<\/strong> Naravno probava je usko vezana uz stres i na\u010din kako \u201cprobavljamo\u201d emocije pa \u0107emo se i s time pozabaviti, pomo\u0107i tijelu da otpusti neprobavljena iskustva. Radimo dosta pokreta rotacija oko struka, pulsacija, skupljanja i \u0161irenja te samomasa\u017eu abdomena. Da na kraju mjeseca poletimo kao zmaj \u2013 lagani i \u010disti sa zdravom vatrom i bezbri\u017eno\u0161\u0107u propu\u0161tanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ova tema nije primjerena za trudnice, te\u017ee abdominalne bolesti i nedavne operacije trbuha.<\/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>poticanje probave i metabolizma<\/li>\n\n\n\n<li>bolju cirkulaciju<\/li>\n\n\n\n<li>detox i \u010di\u0161\u0107enje organa<\/li>\n\n\n\n<li>bu\u0111enje rada abdomena<\/li>\n\n\n\n<li>proto\u010dnost u tijelu<\/li>\n\n\n\n<li>emotivno otpu\u0161tanje<\/li>\n\n\n\n<li>probleme s prehranom<\/li>\n\n\n\n<li>abdominalnu masa\u017eu<\/li>\n\n\n\n<li>borbu protiv lijenosti.<\/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\/03\/1_2_uvodna_radionica.jpg\" aria-label=\"Open image: 1 2 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1024x576.jpg\" alt=\"\" class=\"wp-image-6619\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica.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\">ZMAJSKO \u010cI\u0160\u0106ENJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pitamo se: kako mo\u017eemo potaknuti svoje organe da bolje po\u010dnu proizvoditi probavne enzime i sokove? <\/strong>Kako mo\u017eemo potaknuti probavne organe na rad? U yogi se uvijek mo\u017eemo osloniti na Ayurvedu i pitamo se kako se podi\u0107i na skali od stagnacije \u2013 koja vodi do bolesti, do dobre zdrave, dinami\u010dne aktivnosti unutarnje scene i funkcionalnosti organa. Da \u017eelimo, jezikom Ayurvede\u00a0pobolj\u0161ati svoju probavnu vatru \u2013 AGNI.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri\u010dali smo o planu prehrane odnosno dodataka i osnovnih principa koje \u0107ete uvesti ovaj mjesec i koje nije\u00a0te\u0161ko primijeniti, a pomo\u0107i \u0107e vam da probude sokove i enzime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo samomasa\u017eu abdomena, pa vje\u017ebe daha \u2013\u00a0<em>Ujjayi<\/em>\u00a0i Vatreni dah koje \u017eelimo ovaj mjesec posebno koristiti da dobijemo to dubinsko \u010di\u0161\u0107enje i poticaj protoka. Gusti\u00a0<em>Ujjayi<\/em>\u00a0dah zagrijava, \u010disti i budi cirkulaciju, pogotovo kad ga spojimo s dinami\u010dnim pokretima. Nakon toga, kad smo ve\u0107 energetski pripremili tijelo prolazimo kratki sati\u0107 s nekoliko ritmi\u010dnih, dinami\u010dnih vje\u017ebi za 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\/03\/3_2_Budenje_zdravlja.jpg\" aria-label=\"Open image: 3 2 Budenje Zdravlja 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1024x576.jpg\" alt=\"\" class=\"wp-image-6621\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja.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. BU\u0110ENJE VATRICE ZDRAVLJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010deli smo sat iz stoje\u0107eg polo\u017eaja da razbudimo tijelo i dah s malo \u0161irim pokretima. Poanta je da nam dah bude pokreta\u010d detoxa \u2013 gusti Ujjayi izdah koji pokre\u0107e trbuh da se stisne i istisne sve iz dubine te veliki slobodni udah koji dovodi novu energiju. Dah nam je glavni pokreta\u010d energije u tijelu. Ovaj mjesec di\u0161emo malo ritmi\u010dnije, br\u017ee, dinami\u010dnije i ja\u010de nego ina\u010de u yogi kada se naj\u010de\u0161\u0107e vra\u0107amo sporom, mirnom, dugom disanju. Naravno sporo disanje uvodimo pred kraj sata tako da spustimo\u00a0nivo adrenalina kojeg \u0107emo lako di\u0107i s ovim praksama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga radimo dinami\u010dan cat cow s pokretima suprotna noga suprotno koljeno i koljeno prema suprotnom laktu. Pa prolazimo\u00a0pozdrave suncu koji kru\u017ee bez zaustavljanja i time zagrijavamo tijelo. Radimo sljedove pulsiranja iz ratnika 1 u ratnika s pretklonom koji sti\u0161\u0107u i iste\u017eu trbuh te twistove u kojima toplo di\u0161emo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Najva\u017enije je da se se sjetite \u2013 kada osjetite stagnaciju, krutost i ne mobilnost da se ne fokusirate na to, fokusirate se na osje\u0107aj topline i proto\u010dnosti koja \u0107e navedene senzacije polako otapati.\u00a0<\/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\/03\/6_2_Zmajev_let.jpg\" aria-label=\"Open image: 6 2 Zmajev Let 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1024x576.jpg\" alt=\"\" class=\"wp-image-6624\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let.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. ZMAJEV LET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zamislimo da zmaj kada leti s krilima radi veliki zamah i jako glasno re\u017ee zrak oko sebe. To \u0107e danas biti metafora za na\u0161 dah \u2013 taj gusti\u00a0<em>Ujjayi<\/em>\u00a0koji zamahuje kroz tijelo i na udah puni novu, a na izdah\u00a0prazni staru energiju. Pa samo poku\u0161ajte tako buditi dah.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010deli smo sat s bu\u0111enjem energije skokovima u kojima se malo rastresemo. Onda radiimo vje\u017ebe tih \u0161irokih pokreta koji se fokusiraju na dinami\u010dno disanje a kru\u017ee oko struka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga kre\u0107emo s kru\u017enim pozdravima suncu bez zaustavljanja i prelazimo u par asana s pulsacijama koje se tako\u0111er fokusiraju na to disanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat se dosta vrti i \u0161iri kao zmaj koji leti visoko i slobodno. U drugoj polovici malo umirujemo tempo i \u00a0prelazimo na drugi tip polo\u017eaja, s gustim ali mirnim Ujjayi dahom. Radimo i inverziju\u00a0s twistom u Viparita karani asani pa zato pripremite ciglicu, a i trakica vam treba za sat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evo odmah od po\u010detka smo krenuli dinami\u010dno tako da \u0107ete se zagrijati i razbuditi i onda se sve ostalo samo nastavlja.<\/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\/03\/8_2_mndfsf_suptilno_ciscenje.jpg\" aria-label=\"Open image: 8 2 Mndfsf Suptilno Ciscenje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1024x576.jpg\" alt=\"\" class=\"wp-image-6626\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje.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. SUPTILNO \u010cI\u0160\u0106ENJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ovaj smo sat posvetili\u00a0malo temeljitijem\u00a0upoznavanju s Kriyama i detox Pranayamama, a i sa svojom trbu\u0161nom zonom.<\/strong>\u00a0Za po\u010detak usredoto\u010dili smo se u materijalnost sada\u0161njeg trenutka, vratili se tu da osjetimo pokret i dah, da u\u0111emo u nje\u017enost prirodnog dizanja i spu\u0161tanja trbuha uslijed\u00a0disanja.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim prolazimo\u00a0Vatreni dah \u2013 nju\u0161kanje s aktivnim udahom i izdahom, radimo sporo da osjetimo kako se uredno povezuju dah i pokret trbuha. Pazimo da zadr\u017eavamo nje\u017enost i suptilnost i pazimo da ne aktiviramo stresore u tijelu, ne sti\u0161\u0107emo zube i ne gr\u010dimo ramena \u2013 pu\u0161tamo da priroda otvori tijelo. Malo smo protegnuli da odmorimo\u00a0izme\u0111u setova.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo s Kapalabhati pranayamom i prolazimo fini Ujjayi dah i idemo sve suptilnije u svoje tijelo, sa sve finijom pa\u017enjom.Na koncu malo masiramo trbuh i odmaramo da se sve integrira. Sat je lagan ali ima taj fini rad s kojim ako se niste do sada sreli, mo\u017ee biti malo zbunjuju\u0107e ali nadam se da sam dovoljno objasnila i samo polako sve \u0107e vam se otvoriti. <\/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\/03\/10_2_sloboda_trbuhu.jpg\" aria-label=\"Open image: 10 2 Sloboda Trbuhu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1024x576.jpg\" alt=\"\" class=\"wp-image-6628\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu.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. SLOBODA TRBUHU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nadovezano na pro\u0161li sat, danas se igramo da zmaj kada otvori krila pro\u0161iri prostor ispod i duboko unutra oslobodi taj dio trbuha. Mi smo danas ti zmaj\u010deki koji tako vje\u017ebamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Poku\u0161avamo protegnuti trbuh i dati vi\u0161e mjesta organima, a nakon toga ih malo stisnuti. Na taj na\u010din organi se\u00a0poti\u010du na rad i budi se protok teku\u0107ina u abdomenu.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo\u00a0pozdrave suncu s nekoliko dodataka i par asana s naglaskom na ja\u010danje bo\u010dnih trbu\u0161nih mi\u0161i\u0107a, \u0161to automatski zna\u010di protezanje suprotne bo\u010dne strane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo malo mirniji sat ali sna\u017ean, ni\u0161ta novo, pa samo polako.<\/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\/03\/13_2_druga_perspektiva.jpg\" aria-label=\"Open image: 13 2 Druga Perspektiva 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1024x576.jpg\" alt=\"\" class=\"wp-image-6630\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva.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. DRUGA PERSPEKTIVA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo uzeli drugu \u00a0perspektivu, onu da sa stra\u017enje strane, s le\u0111a, pogledamo prema trbu\u0161noj \u0161upljini. Trbuh je najve\u0107i dio tijela nestrukturiran kostima, jedine kosti tu su one\u00a0lumbalne kralje\u017enice i zato je jako va\u017eno kako rade na\u0161i trbu\u0161ni i le\u0111ni mi\u0161i\u0107i da nas dr\u017ee uspravno. <strong>Kada zauzmemo pogled\u00a0na svoj abdomen od iza mo\u017eemo sku\u017eiti da se trbuh uslijed disanja kre\u0107e prema kralje\u017enici jednako kao i prema naprijed \u2013 \u0161iri i skuplja. <\/strong>U spoju trbuha i le\u0111nih mi\u0161i\u0107a nastaje mnogo boljki ako nam trbuh nije jak, ako imamo bilo kakve upale u crijevima ili slabu probavu. Zato nam taj pogled na trbuh od iza poma\u017ee da radimo na tom spoju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebali smo jednostavne vje\u017ebe, malo ih dulje zadr\u017eali, istezali vlakna donjih le\u0111nih mi\u0161i\u0107a i aktivirali trbuh da bude podr\u0161ka le\u0111ima kada se di\u017eemo i spu\u0161tamo u polo\u017eaje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S ovim fokusom radimo i vje\u017ebe le\u017ee\u0107i na trbuhu \u2013 le\u0111njake, isto jako fino ulazimo u tu dubinu trupa.\u00a0<\/p>\n<\/div>\n<\/div>\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer.jpg\" aria-label=\"Open image: 17 2 Juice Mixer 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1024x576.jpg\" alt=\"\" class=\"wp-image-6633\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer.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. JUICE MIXER<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ili u prijevodu sokovnik, ali nekako mi je ime \u201cJuice mixer\u201d slasnije i jasnije. <\/strong>Danas smo miksali svoje probavne sokove. Po\u010deli smo s malo dinami\u010dnih razgibavanja u stoje\u0107em polo\u017eaju, skakutanje i stoje\u0107e\u00a0<em>twistanje<\/em>. Nakon toga sjedamo i prolazimo vatreni dah i\u00a0<em>Kapalabhati<\/em>\u00a0\u010disto da se pove\u017eemo s donjim trbuhom i njihovim odnosom s dahom. Nastavili s onim kru\u017enim pozdravima suncu. Malo ubrzavamo tempo ali i pazimo da je dah dubok i da preciziramo izdah kada sti\u0161\u0107emo trbuh. Radimo nekoliko vje\u017ebi\u00a0<em>twistanja<\/em>\u00a0i razgibavanja zone oko struka.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vrijeme brzo pro\u0111e kad se zabavlja\u0161 tako da se uskoro idemo sjesti pro\u0107i jo\u0161 dva twista, pa le\u0107i pro\u0107i jo\u0161 trbu\u0161njak i mali most i kona\u010dno odmoriti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte i dajte svoj ulog energije jer kad sat pro\u0111e biti \u0107e vam \u017eao ako niste dali najbolje od sebe.\u00a0<\/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\/03\/20_2_unutarnje_supljine.jpg\" aria-label=\"Open image: 20 2 Unutarnje Supljine 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1024x576.jpg\" alt=\"\" class=\"wp-image-6635\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine.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. IZ UNUTARNJE \u0160UPLJINE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tako je, iz dubine \u0161upljine donjeg trbuha pokre\u0107emo tijelo kao da je dah taj koji izrazi pokret. Krenuli smo s tom pa\u017enjom, udah kre\u0107e i \u0161iri prostor trbuha pa tim pomi\u010de\u00a0kralje\u017enicu, a izdah suprotno, uvla\u010di se i za sobom povla\u010di ostatak tijela. Prvo s jednostavnim pokretima i s\u00a0osvje\u0161tavanjem donjeg trbuha onda u asana\u00a0i pulsacijama. Taj je donji dio trbuha prazna \u0161upljina iz \u00a0koje se stvara i propu\u0161ta, mi mu \u017eelimo pomo\u0107i da je proto\u010dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U satu radimo\u00a0<em>twistove<\/em>\u00a0na mnoge\u00a0na\u010dine i pulsiramo dosta pokreta. Imamo naravno dosta zagrijavanja ali onda i opu\u0161tanja i propu\u0161tanja..\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zante\u00a0kako to ide. U\u017eivajte u satu i svojoj unutarnjoj prirodi i pustite sjaju zdravlja da vas obasja.\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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1024x576.jpg\" alt=\"\" class=\"wp-image-6644\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha.jpg 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. DONJI DIO TRBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ulaz u debelo crijevo, desno doje i izlaz iz debelog crijeva, lijevo dolje zone su koje itekako zahtijevaju\u00a0na\u0161u pa\u017enju.\u00a0Crijeva su \u201c\u0161uplja\u201d, prazna i upravo zbog te kvalitete mogu obavljati funkciju koju imaju. <strong>Zato ka\u017eemo da je zdravlje proto\u010dnost jer crijeva trebaju stalno imati dobar tok materijala i dobro obavljati svoju funkciju izvla\u010denja hranjivih sastojaka <\/strong>(mikronutrijenata).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kada stimuliramo\u00a0crijeva pokretom poma\u017eemo im u tome da dobro rade. <\/strong>Dana\u0161nji sat fokusira se na taj donji dio trbuha tako da smo pribli\u017eavali donji trbuh prema gornjim bedrima, da smo malo rotirali tu zonu i ja\u010dali trbu\u0161ne mi\u0161i\u0107e.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno u satu prolazimo ne\u0161to vje\u017ebi koje ja\u010daju noge \u0161to zna\u010di da sat ima one fine zdrave snage i naravno vje\u017ebe za preciznost pokreta trbuha i daha.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/03\/27_2_ovijanje.jpg\" aria-label=\"Open image: 27 2 Ovijanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1024x576.jpg\" alt=\"\" class=\"wp-image-6648\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje.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. ODVIJANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Evo nam za kraj sati\u0107 koji sa\u017eima na\u0161 rad ovaj mjesec, zapo\u010deli smo s masa\u017eom i\u00a0osvje\u0161tavanjem\u00a0trbuha, pa smo pro\u0161li na\u0161e dvije\u00a0<em>kriye<\/em>\u00a0\u2013 Vatreni dah i Kapalabhati. Tako pripremljenog\u00a0donjeg trbuha ulazimo u pokrete i polo\u017eaje. Baziramo dosta pokreta na rotiranju oko struka s naglaskom na to kao da nam dah pokre\u0107e tijelo, kao da pokret izdu\u017eivanja krene\u00a0s udahom a pokret skra\u0107ivanja iz trbuha s izdahom. S tom namjerom i pa\u017enjom prolazimo dana\u0161nji sat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo nekoliko mirnih stoje\u0107ih asana\u00a0i dozvolili si osjetiti dah i tijelo koje se jo\u0161 bolje namje\u0161tava u polo\u017eaj. Tako prolazimo\u00a0i\u00a0nekoliko sjede\u0107ih\u00a0polo\u017eaja, a ve\u0107 vam je sve poznato.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte u satu i dobro izmiksajte donji trbuh tako da se izmasira i isprazni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neka budemo proto\u010dni i zdravi da lako pu\u0161tamo i propu\u0161tamo.<\/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\/03\/2_2_10_min_sat_budnost.jpg\" aria-label=\"Open image: 2 2 10 Min Sat Budnost 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1024x576.jpg\" alt=\"\" class=\"wp-image-6650\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost.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\">BUDNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro tijelu, dobro jutro probavi. Ovaj kratki sati\u0107 poma\u017ee vam ujutro probuditi unutarnju energiju tijela, podi\u0107i toplinu i pripremiti probavu za sve \u0161to \u0107e kroz dana\u0161nji dan trebati za nas probavljati. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U prvom dijelu prolazimo one 4 jednostavne vje\u017ebe\u00a0dizanja na no\u017ene prste s varijantama podizanja ruku i iz \u010du\u010dnja, nakon toga radimo stoje\u0107i twist suprotni lakat suprotno koljeno i suprotna ruka grli suprotno koljeno. Obje vje\u017ebe su i vje\u017ebe za balans pa ako ga gubite primite se za zid sa suprotnom rukom, da se mo\u017eete skoncentrirati na twistanje s gustim Ujjayi dahom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga malo masiramo trbuh i odmaramo u stoje\u0107em ljulju\u0161kanju da se mir vrati srcu\u00a0i energija budnosti rasporedi po cijelom tijelu.<\/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<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">U\u017eivajte u vje\u017ebama i dubini \u0161upljine\u00a0svojeg donjeg trbuha koja je zona zdravlja i vitalnosti cijelog tijela.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01.jpg\" aria-label=\"Open image: Principi Za Probavu 1 01 724x1024\"><img decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-724x1024.jpg\" alt=\"\" class=\"wp-image-6640\" style=\"width:200px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-724x1024.jpg 724w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-1086x1536.jpg 1086w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-600x849.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01.jpg 1240w\" sizes=\"(max-width: 724px) 100vw, 724px\"><\/a><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02.jpg\" aria-label=\"Open image: Principi Za Probavu 2 02 724x1024\"><img decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-724x1024.jpg\" alt=\"\" class=\"wp-image-6615\" style=\"width:200px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-724x1024.jpg 724w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-1086x1536.jpg 1086w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-600x849.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02.jpg 1240w\" sizes=\"(max-width: 724px) 100vw, 724px\"><\/a><\/figure>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Yoga exercises that awaken the digestive juices, strengthen the centre and support the body&#8217;s power and detoxification.<\/p>\n","protected":false},"featured_media":6323,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[107,69,71,67,70],"product_tag":[121],"product_need":[966,970,890,902,950],"class_list":["post-20166","product","type-product","status-publish","has-post-thumbnail","product_cat-awakening-digestion","product_cat-detox-yoga-en","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2025","pa_intenzitet-intensive","product_need-more-energy","product_need-more-strength","product_need-breathe-better","product_need-detoxify-body","product_need-improve-digestion","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20166","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\/6323"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20166"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20166"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20166"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}