{"id":20167,"date":"2025-05-29T18:53:36","date_gmt":"2025-05-29T16:53:36","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/snaga-centra\/"},"modified":"2026-07-12T13:00:24","modified_gmt":"2026-07-12T11:00:24","slug":"core-strength","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/core-strength\/","title":{"rendered":"Core Strength"},"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=\"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<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">YOGA DETOX \u2013 JA\u010cANJE CENTRA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kroz praksu yoge vje\u017ebamo probuditi mirnu snagu i jaku podr\u0161ku centra tijela. Kada u yogi pri\u010damo o ja\u010danju centra ne mislimo samo na ja\u010danje povr\u0161inskih trbu\u0161nih mi\u0161i\u0107a. \u010cak naprotiv, zdrav centar je mo\u0107 poveznice trupa i nogu, psihi\u010dkog i fizi\u010dkog, vanjskog i unutarnjeg svijeta, neba i zemlje. <strong>Svakako je to pitanje snage i odlu\u010dnosti kao i kontorle i sigurnosti u nama. Mo\u0107 toga da se pouzadamo u sebe i da se stabilno nosimo s izazovima. <\/strong>Ta kvaliteta dobre povezanosti je vi\u0161e kao opu\u0161ten ali dobro iskoristiv trbuh \u2013 da njime mo\u017eemo upravljati. Tu idealnu sliku opu\u0161tenosti i mo\u0107i upravljanja preslikava onda i na\u0161a probava, sustav za transformaciju. Ovaj mjesec ja\u010damo centar, trup, bo\u010dne trbu\u0161ne mi\u0161i\u0107e, kineti\u010dki lanac tijela i stabiliziramo kralje\u017enicu. Budimo odlu\u010dnost u svojem tijelu koja donosi jasno\u0107u, a istovremeno opu\u0161tenost i propu\u0161tanje. <\/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>ja\u010danje centra<\/li>\n\n\n\n<li>bolju cirkulaciju<\/li>\n\n\n\n<li>detox i \u010di\u0161\u0107enje organizma<\/li>\n\n\n\n<li>ja\u010danje mi\u0161i\u0107a uzdu\u017e le\u0111a<\/li>\n\n\n\n<li>ja\u010danje trbu\u0161nih mi\u0161i\u0107a<\/li>\n\n\n\n<li>poveznicu centra i periferije<\/li>\n\n\n\n<li>probleme s prehranom<\/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\/05\/3_5_uvodna_stabilna_snaga.webp\" aria-label=\"Open image: 3 5 Uvodna Stabilna Snaga 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1024x576.webp\" alt=\"\" class=\"wp-image-7813\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga.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\">STABILNA SNAGA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Fokus nam je na stabilnosti tijela kroz mirnu snagu centra koji integrira gornji i donji dio te balansira te\u017ei\u0161te u odnosu na gravitaciju. Treninzi stabilnosti (<em>stability training<\/em>) u yogi su \u010desti jer \u010desto mirno stojimo u nekim asanama. Na taj na\u010din gradimo tu stati\u010dnu snagu mi\u0161i\u0107a, u ovoj na\u0161oj temi ciljano na centar. To je ona kvaliteta kada se tresemo u nekom polo\u017eaju ali mi\u0161i\u0107 time dobiva izdr\u017eljivost. Okosnica teme je polo\u017eaj plenka, daske, jer u njemu u odnosu na gravitaciju ja\u010damo centar kako bi mogli stajati. Kroz njega \u0107emo imati to balansiranje tijela trbuhom. Kako budemo dizali ruku ili nogu, osjetit \u0107emo prenos te\u017eine, dijagonale koje se grade kako se tijelo povezuje u cjelinu. Emotivno gledano snaga centra je na\u0161a mogu\u0107nost da imamo sigurnost i mir u sebi. \u010cvrsta podloga, zemlja ispod nas ne daje nam sigurnost ve\u0107 na\u0161a mogu\u0107nost da se prilagodimo i da znamo da \u0107emo se mo\u0107i vratiti u balans nakon \u0161to nas ne\u0161to izbaci.\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\/05\/5_5_dijagonale_trbuha.webp\" aria-label=\"Open image: 5 5 Dijagonale Trbuha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1024x576.webp\" alt=\"\" class=\"wp-image-7815\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. DIJAGONALE TRBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tema unutar teme dana\u0161njeg sata je prona\u0107i dijagonalu preko prednje strane tijela. To je ono suprotna ruka \u2013 suprotna noga. Pro\u0161li smo tu temu u polo\u017eaju ratnika tri, u plenku, down dogu, le\u017ee\u0107i na podu i sl. To je jako zanimljiva\u00a0tema za rad jer tra\u017ei od na\u0161eg tijela da balansira prijenos te\u017eine i da se sna\u0111e.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kada to radimo mo\u017eemo direktno osjetiti da je sigurnost u nama, a ne u ne\u010dem izvanjskom. Osjetimo kako se tijelo snalazi da izbalansira\u00a0i asimetri\u010dan i motori\u010dkom sustavu neuobi\u010dajen polo\u017eaj. Zato stavite fokus na to kako se tijelo snalazi i neka vam to bude igra radije nego da se \u010dudite kako je te\u0161ko\u2026 :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Naravno ja\u010damo prednju plohu kroz te dijagonale i povezujemo cjelinu s mirnom stati\u010dnom snagom.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra.webp\" aria-label=\"Open image: 8 5 Stabilnost Iznutra 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1024x576.webp\" alt=\"\" class=\"wp-image-7818\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra.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. STABILNOST IZNUTRA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas kre\u0107emo malo lak\u0161e, s fokusom na dah i namjerom da ga uravnote\u017eimo, 4 takta udah, 4 izdah (ili tri). Balansiramo dah i njime uspostavljamo koherenciju \u017eiv\u010danog sustava. To su vrata u na\u0161u meditaciju tijelom koju \u0107emo provoditi cijeli ovaj sat. Svako malo, dok stojimo mirno u polo\u017eajima vra\u0107amo se koherentnom disanju.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo pet mirnih poznatih pozdrava suncu i najavili opet temu dijagonalne snage kroz prednju stranu tijela. Kroz sat radimo stoje\u0107e balanse\u00a0u koje ulazimo iz drugih asana, upravo u tim tranzicijama tijelo se povezuje u cjelinu kojoj snaga izvire iz centra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo nekoliko plankova, naravno, s jednom nogom u zraku i trbu\u0161njaka. Igramo se tako s tijelom, malo uravnote\u017eujemo i letimo.\u00a0Dah dr\u017eimo u ravnote\u017ei i centar u mirnoj snazi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Spajamo se s osje\u0107ajem da je u nama sigurnost i da je unutarnja stabilnost na\u0161a duboka istina koju vanjski nemiri ne mogu poremetiti.<\/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-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp\" aria-label=\"Open image: 10 5 Mndf Mirna Prisutnost\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp\" alt=\"\" class=\"wp-image-7823\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW SAT \u2013 30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. MIRNA PRISUTNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ovaj sat je skupina mirnih restorativnih polo\u017eaja u kojima ugodno otvaramo bo\u010dne i prednju stranu tijela.<\/strong>\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak smo se podsjetili da svoju pa\u017enju polako sa\u017ememo u tijelo, da je ujedinimo s osjetom tijela. Tijekom cijelog sata nastojimo ujediniti svijest i trenutak kroz ono \u0161to osjetimo. Ostati s \u010distim tjelesnim senzacijama, \u0161to zovemo i \u201cBody awareness\u201d je odmor za um i nepotrebna uvjerenja. Dok se odmaramo u polo\u017eajima i meditiramo prisjetili smo se i nekoliko va\u017enih aspekata koje nas buda u\u010di o odnosu do svih nelagoda koje imamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opustili smo se u tri polo\u017eaja na ciglici, mali most, ravne noge i ciglica ispod zdjelice te ispod prsa. Time otvaramo prednju stranu tijela te unosimo mir i stabilnost u sebe. Sat je naravno opu\u0161taju\u0107 i nje\u017ean, pa samo u\u017eivajte. :)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2.webp\" aria-label=\"Open image: 12 5 Sve Se Moze 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1024x576.webp\" alt=\"\" class=\"wp-image-7838\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2.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. SVE SE MO\u017dE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kad se ide polako. Polako se zagrijava tijelo, polako se povezuje te se uz konkretan dah integrira u cjelinu koja podr\u017eava svaki dio. Ionako je ideja da svi segmenti (u ovom slu\u010daju na\u0161eg tijela) funkcioniraju zajedno i stvaraju izbalansiranu\u00a0cjelinu. Tako kroz sat, kroz nekoliko pokreta za razgibavanje i poznate mirne pozdrave suncu sve bolje povezujemo\u00a0tijelo. Prolazimo\u00a0par ratnika i pretklona te par\u00a0<em>Utkatasana<\/em>.. Asana koje su naravno malo sna\u017enije pogotovo ako ih dr\u017eimo mirno i dugo ali svakako doprinose na\u0161oj mirnoj snazi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lijepo mi zaronite u ovaj sat i izgradite\u00a0povezanu snagu u kojoj jedan dio tijela drugome poma\u017ee.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda.webp\" aria-label=\"Open image: 15 5 Geometrija Reda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1024x576.webp\" alt=\"\" class=\"wp-image-7827\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda.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. GEOMETRIJA REDA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak smo se kalibrirali u koherentan dah, a nakon toga pro\u0161li naizmjeni\u010dno disanje (<em>Nadi shodhanu<\/em>) tako\u0111er s istom duljinom udaha i izdaha. Ve\u0107 se time ili bolje da ka\u017eem pogotovo se time umiruje \u017eiv\u010dani sustav, a stanje tijela i uma dovode u jedinstvo. Nekako je taj mir ostao u tijelu kada smo krenuli dalje, u drugi koncept pozdrava suncu. Jedne varijante koja radi na povezivanju centra naravno. Bit \u0107e vam jasni, prakti\u010dni pokreti i naravno osjetit \u0107ete izazov koji nose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavak sata donosi nekoliko mirnih asana u kojima se jako dobro uzemljujemo kako bi mogli povezati centar i noge u cjelinu. Tijekom sata provla\u010dimo i krugove rukama s trakicom u kojima idemo od naprijed do gore pa prema iza i od iza prema gore pa do naprijed, ma to vam je ve\u0107 poznata vje\u017eba samo je ovaj put radimo tako da fiksiramo le\u0111a, ne poku\u0161avamo se izvijati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prisjetili smo se da yogom stvaramo jednu geometriju i simetriju tijela i uma koji nam poma\u017eu da do\u017eivimo kaos i nepredvidivosti\u00a0\u017eivota kroz svoj uredni,\u00a0kultivirani sistem i onda lak\u0161e pustimo.<\/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:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\" aria-label=\"Open image: Snaga S Boka Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1024x576.webp\" alt=\"\" class=\"wp-image-7829\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. <a href=\"https:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\">SNAGA S BOKA<\/a><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Prelazimo na rad s bo\u010dnim trbu\u0161nim mi\u0161i\u0107ima i bo\u010dnim stranama tijela. Nakon par mirnih pozdrava suncu dodali smo u planku nekoliko pulsacija nogom otvorenom u kuku prema rukama, onako malo da poja\u010dati. Pro\u0161li smo rad iz baze ratnika 2 u kojoj pulsiramo iz\u00a0<em>Parsvakonasane<\/em>\u00a0u obrnutog ratnika i iz baze\u00a0<em>Trikonasane<\/em>\u00a0gore dolje. Polagana bo\u010dna dizanja i spu\u0161tanja dok ruke dr\u017eimo u zraku i u njima trakicu ciljano ja\u010daju bo\u010dne strane. Pro\u0161li smo i par vje\u017ebi na trbuhu za srednje i bo\u010dne le\u0111ne mi\u0161i\u0107e te za kraj opet sve rastegnuli u malom mostu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj smo se sjetili\u00a0da je dan ispred nas prostor u koji mo\u017eemo dovesti svoju otvorenost, mir i strpljenje. <strong>U svoje dnevne izazove dovedemo mir oko onoga \u0161to osje\u0107amo, \u0161to je u dodiru s onime \u0161to se doga\u0111a, da mo\u017eemo imati cjelovitu sliku u kojoj kroz mir do\u017eivljavamo \u0161to je.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane.webp\" aria-label=\"Open image: 22 5 Od Planka Do Banane 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1024x576.webp\" alt=\"\" class=\"wp-image-7831\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane.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. OD PLANKA DO BANANE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj sat nam je lagan i spor, po\u010deli smo opet s naglaskom na mirno, uravnote\u017eeno disanje. Mirnom smo se dahu vra\u0107amo tijekom cijelog sata, kroz sve \u0161to radimo. Pro\u0161li smo opet vje\u017ebe za povezivanje prednje strane tijela i polako naglasili rad s bo\u010dnim stranama.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno vje\u017eba kojom ve\u0107 u po\u010detku najavimo \u0161to \u0107emo aktivirati je najdirektnija za oja\u010dati bo\u010dne trbu\u0161ne. To je bo\u010dni plank koji u yogi zovemo Vashistasana.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Temu smo provukli kroz par asana koje radimo, a u najdinami\u010dnijem dijelu sata to je bio prelazak iz planka u bo\u010dni plank.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj odmaramo u Bananasani da se skroz opustimo i u miru produljimo bo\u010dne strane tijela.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadam se da vam ne\u0107e biti prete\u0161ko i da je onih par te\u0161kih trenutaka samo par kapljica u moru\u2026 :)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-1024x576.webp\" alt=\"\" class=\"wp-image-7834\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano.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. POVEZANO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Evo dragi, moji jedan lijepi, stabilan sat koji nastavlja na\u0161 rad na povezivanju tijela. <\/strong>Pro\u0161li smo par stabilnih \u010du\u010dnjeva i nakon njih pozdrav suncu za integraciju prednje strane. Od asana radimo \u201chigh lunge\u201d i ratnika 1 u kojima pulsiramo prema pretklonu \u0161to je naravno malo izazovno ali isto poma\u017ee na povezivanju. Ima nekoliko plankova na jednoj nozi i pulsacija iz\u00a0<em>down doga<\/em>\u00a0u koljeno prema nadlaktici plank, u nekim od tih vje\u017ebi mo\u017eete si pomo\u0107i tako da stavite koljeno u pod i dobiti \u0107ete isti u\u010dinak.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve u svemu, malo smo se integrirali i povezivali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte i puno mi di\u0161ite. :)<\/p>\n<\/div>\n<\/div>\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2.webp\" aria-label=\"Open image: 29 5 Sigurnost U Meni 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1024x576.webp\" alt=\"\" class=\"wp-image-7842\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2.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. SIGURNOST U MENI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kroz mirnu snagu koju razvijamo stabilnim pokretima i polo\u017eajima gradimo osje\u0107aj sigurnosti u same sebe. Krenuli smo s uravnote\u017eenim disanjem i prisjetili se da smo sada samo tu i radimo samo yogu i da nam se nikuda ne \u017euri. Da mo\u017eemo mirno sjesti u sebe i svoju sigurnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo zagrijavanje na sve \u010detiri i pozdrave suncu, a nakon toga par asana i prelaza iz polo\u017eaja u polo\u017eaj u kojima je potrebno da dobro osjetimo svoje tijelo. Da balansiramo osje\u0107aj te\u017ei\u0161ta tijela i da ga mo\u017eemo lako prebacivati po potrebi iz jednog polo\u017eaj u drugi bez gubitka ravnote\u017ee. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na podu imamo jo\u0161 par detalja delfin plankova i vje\u017ebi na trbuhu za le\u0111a da bi se na koncu i opustili u le\u017ee\u0107em polo\u017eaju otvorenog koljena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadam se da vam ovaj sat, kojim zaokru\u017eujemo temu mjeseca, ne\u0107e biti preizazovan ali da \u0107ete ipak osjetiti svoju mirnu povezanu snagu i sigurnost koju dobivamo kada osjetimo sebe, svoje tijelo i ono \u0161to se doga\u0111a. <strong>Ne trebamo bje\u017eati iz sebe ako je tu unutra mir iz kojeg mo\u017eemo dotaknuti nemirno i ako je u nama sve dobro tako kako je.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija.webp\" aria-label=\"Open image: 11 5 10 Min Kratka Integracija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1024x576.webp\" alt=\"\" class=\"wp-image-7840\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija.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\">KRATKA INTEGRACIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161e jutarnje vrijeme, za energetsko bu\u0111enje. :)\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno kre\u0107emo s par stabilnih mirnih \u010du\u010dnjeva, koherentnog\u00a0daha, i pokreta. Prolazimo vje\u017ebice za stabilnost i balansiranje\u00a0tijela, stoje\u0107i balans i prelazak iz stajanja na jednoj nozi u high lunge. Imamo jo\u0161 par pretklona u raskoraku u\u00a0kojima se isto poigramo sa stabilno\u0161\u0107u pa zaokru\u017eujemo s jo\u0161 jednom rundom\u00a0\u010du\u010dnjeva.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mislim da ste sada spremni za svoj dan, integrirali tijelo i bar malo probudili snagu. :)<\/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\">Va\u017eno je da se sjetimo da ja\u010damo svoje strpljenje (<em>Patient endurance<\/em>) i da osje\u0107aj \u201cte\u0161ko mi je\u201d, \u201cne mogu vi\u0161e\u201d ne zna\u010di da stvarno ne mo\u017eemo, ako samo preusmjerimo pa\u017enju na to da osjetimo tijelo kako ja\u010da, a ne na misli koje govore kako je te\u0161ko, bit \u0107emo motivirani da jo\u0161 malo pomaknemo svoju granicu.<br>Naravno u redu je i da odmorite, stavite koljena u pod, sjednete u\u00a0<em>Balasanu<\/em>\u2026 Sve s ljubavlju\u2026<\/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\">Zapravo ne trebamo puno mijenjati, nego samo dovedemo mir i budnost uz suosje\u0107ajan dodir s izazovnim iskustvima i onda se \u010darolija doga\u0111a.<\/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>Strength, determination, control and security within ourselves. The power to trust ourselves and meet challenges steadily from a place of calm.<\/p>\n","protected":false},"featured_media":7812,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[107,69,64,71],"product_tag":[121],"product_need":[970,926,902,950,942],"class_list":["post-20167","product","type-product","status-publish","has-post-thumbnail","product_cat-awakening-digestion","product_cat-detox-yoga-en","product_cat-yoga-for-shoulders-and-chest","product_cat-yoga-for-strength","product_tag-work-plan-2025","pa_intenzitet-intensive","product_need-more-strength","product_need-cultivate-presence","product_need-detoxify-body","product_need-improve-digestion","product_need-support-back-spine","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20167","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\/7812"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20167"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20167"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20167"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}