{"id":20168,"date":"2025-02-02T20:11:30","date_gmt":"2025-02-02T19:11:30","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/nagib-zdjelice\/"},"modified":"2026-07-12T12:59:33","modified_gmt":"2026-07-12T10:59:33","slug":"pelvic-tilt","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/pelvic-tilt\/","title":{"rendered":"Pelvic Tilt"},"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:10px\" 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_kraljeznica-01.png\" alt=\"\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">YOGA ZA LE\u0110A \u2013 NAGIB ZDJELICE<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izme\u0111u neba i zemlje je na\u0161a kralje\u017enica, po njoj gore \u2013 dolje struje informacije. Ona je na\u0161 glavni elektri\u010dni kanal, strujni vod tijela. Koliko je u\u010dinkovita i proto\u010dna ovisi o tome kako je namje\u0161tena, a to ovisi o nagibu zdjelice. Sve se gradi od baze pa tako i na\u0161a kralje\u017enica. Nagib zdjelice je raspon od polo\u017eaja potpuno podvu\u010dene do maksimalno izvu\u010dene, a koliko je lako pokre\u0107emo u ta dva smjera ovisi o mobilnosti okolnih mi\u0161i\u0107a. Sve ovisi jedno o drugome\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj se mjesec bavimo istezanjem mi\u0161i\u0107a koji zdjelicu dr\u017ee u zaklju\u010danom polo\u017eaju \u0161to je \u010desti razlog da imamo napetost i bol u le\u0111ima. Mi\u0161i\u0107e trebamo istegnuti i potaknuti na radi, a fasciji pobolj\u0161ati cirkulaciju. Ja\u010damo i pelvi\u010dno dno koje daje podr\u0161ku kukovima. Naravno kako ni\u0161ta u tijelu nije izolirano za dobar polo\u017eaj zdjelice ovaj mjesec ja\u010damo i noge, donji trbuh i mi\u0161i\u0107e uzdu\u017e kralje\u017enice. <br><strong>\u017delimo otklju\u010dati fiksiranu zdjelicu i dati joj mogu\u0107nost da se bolje namjesti, a time da s lako\u0107om nosi uspravnu kralje\u017enicu.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zdravlje kukova<\/li>\n\n\n\n<li>ja\u010danje mi\u0161i\u0107a pelvi\u010dnog dna (inkontinencija, oslabljeni mi\u0161i\u0107i nakon poroda)<\/li>\n\n\n\n<li>lordozu i bol u donjim le\u0111ima<\/li>\n\n\n\n<li>i\u0161ijas<\/li>\n\n\n\n<li>stabiliziranje mi\u0161i\u0107a nogu<\/li>\n\n\n\n<li>mobilnost le\u0111a<\/li>\n\n\n\n<li>snaga mi\u0161i\u0107a uzdu\u017e kralje\u017enice<\/li>\n\n\n\n<li>snaga mi\u0161i\u0107a donjeg trbuha<\/li>\n\n\n\n<li>uspravno dr\u017eanje kralje\u017enice.<\/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:10px\" 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: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\/2022\/12\/1_TEMA_mjeseca_cover.jpg\" aria-label=\"Open image: 1 TEMA Mjeseca Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1024x576.jpg\" alt=\"\" class=\"wp-image-6274\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_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\">NAGIB ZDJELICE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na radionici smo pri\u010dali o dva smjera kretanja na\u0161e zdjelice, a to su podvu\u010dena i izvu\u010dena zdjelica ili anteriorni i posteriorni nagib (tilt). Mobilnost u ta dva smjera je \u017eeljena, a stati\u010dnost zdjelice u jednom od tih polo\u017eaja dovodi do niza problema. Pro\u0161li smo osnovne skupine mi\u0161i\u0107a koji dr\u017ee zdjelicu zaklju\u010danom i utjecaj koji to ima na le\u0111a. Kao drugo, pro\u0161li smo osam smjerova kretanja koje mo\u017eemo imati u kukovima. Kukovi su vrlo mobilan zglob i glavnih \u0161est smjerova jako je korisno ponavljati za zdravlje kukova a time i cijele kralje\u017enice koja se iz te osnove gradi.\u00a0Nakon 15 minutne teorije pre\u0161li smo na praksu isprobali tilt i tuck zdjelice te \u0161est smjerova kretanja iz kuka. \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre\u0161li smo na pod i potra\u017eili mobilnost zdjelice u jo\u0161 par polo\u017eaja te na kraju ostali osjetiti unutarnju i vanjsku rotaciju iz kuka. <strong>U ovom uvodnom satu pozivam vas da osjetite kako va\u0161a zdjelica stoji, u kojima polo\u017eajima se pove\u0107avaju napetosti a u kojim se smanjuju (bilo u le\u0111ima ili u kukovima).\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj sat je vrijeme za istra\u017eivanje i provo\u0111enje teorije u praksu tako da u tijelu razumijemo te pokrete. Smjerovi kretanja se naravno mije\u0161aju ali va\u017eno je da ih razumijemo i da mo\u017eemo svjesno odabrati da li \u017eelimo imati na primjer otvoren kuk iz podvu\u010dene ili izvu\u010dene zdjelice jer o tome ovisi u\u010dinak koji dobivamo.<\/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\/2022\/12\/6_1_tik_tak_naslovna.jpg\" aria-label=\"Open image: 6 1 Tik Tak Naslovna 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1024x576.jpg\" alt=\"\" class=\"wp-image-6288\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna.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. TIK TAK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tik \u2013 tak je igra s izvla\u010denjem i podvla\u010denjem zdjelice. Malo ulazimo dublje u ono \u0161to smo otvorili na uvodnoj radionici \u2013 nagib zdjelice i mobilnost u dva smjera. Poku\u0161avamo ba\u0161 osjetiti ta dva jasna smjera i koji mi\u0161i\u0107i u tome sudjeluju. Radili smo razgibavanje te polako dizali temperaturu, \u010ditaj \u2013 dodavali vi\u0161e vje\u017ebi snage. Pro\u0161li smo dosta intenzivnu ali preciznu vje\u017ebu s koljenom od poda u kojoj se ja\u010da gluteus, a iste\u017ee psoas. Sku\u017eit \u0107ete, naravno ako vam to bude preintenzivno radit \u0107ete s koljenom u podu, sve sam pokazala.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sat ima namjeru probuditi duboka tkiva u kukovima u smjeru kretanja zdjelice naprijed \u2013 natrag, krenite polagano i dajte vremena da se sve fino razgiba.<\/strong> \u0160to bolje koristimo mi\u0161i\u0107e, ja\u010de\u00a0razgibavamo ta duboka tkiva. Nadam se da \u0107ete imati bar mali\u00a0<em>muskulfiber<\/em>\u00a0u gluteusima nakon sata. Na koncu odmaramo i opu\u0161tamo se u <em>Shavasani<\/em>\u00a0nakon dobro ulo\u017eenog truda.\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\/2022\/12\/9_1_cat_cow.jpg\" aria-label=\"Open image: 9 1 Cat Cow 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1024x576.jpg\" alt=\"\" class=\"wp-image-6290\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow.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. CAT COW<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja tema sata je poznati \u010desto provo\u0111eni pokret u yogi, val kralje\u017enicom cat \u2013 cow. Izmjena iz uvijenih u nakostrije\u0161ena le\u0111a, iz podvu\u010dene u izvu\u010denu zdjelicu popra\u0107ena dahom u oba smjera.\u00a0Ovaj put smo stavili naglasak na pokret zdjelice iz koje nastavlja val kralje\u017enicom i\u00a0ostatkom tijela. Kada se zdjelica podvla\u010di za sobom povla\u010di donja le\u0111a i trbuh te na koncu i prostor izme\u0111u lopatica. Kada radimo suprotno, izbacujemo\u00a0zdjelicu prema iza \u0161to kralje\u017enica\u00a0prati i uvija se. Ho\u0107u re\u0107i nama je pa\u017enja bila na pokretu zdjelice, a ne toliko kralje\u017enici jer to \u017eelimo osvijestiti \u2013 mobilnost nagiba zdjelice u ta dva smjera. Radili smo taj pokret u mnogo varijanti, mnogim polo\u017eajima tijela, tako da stvarno imate\u00a0vremena osjetiti\u00a0i dubinski razgibati veze nogu i le\u0111a s kukovima.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lijepo i polako krenite, nema forsiranja, mi stvaramo uvjete u kojima \u0107e se na\u0161e tijelo\u00a0otvoriti i pustiti\u00a0nas \u201cdublje\u201d.<\/strong> Mjera je da se uvijek mo\u017eemo opustiti i predati asani radije nego da nas zatvaraju bol i krutost jer onda radimo iz ega \u0161to vodi u ozljedu.<\/p>\n<\/div>\n<\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga.webp\" aria-label=\"Open image: Pokreti Kukova Yoga 1024x423\"><img decoding=\"async\" width=\"1024\" height=\"423\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1024x423.webp\" alt=\"\" class=\"wp-image-6312\" style=\"width:700px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1024x423.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1536x635.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-600x248.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n<\/div>\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\/2022\/12\/11_1_mndfsf_terapija_zdjelicu.jpg\" aria-label=\"Open image: 11 1 Mndfsf Terapija Zdjelicu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1024x576.jpg\" alt=\"\" class=\"wp-image-6285\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu.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. TERAPIJA ZA ZDJELICU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji sat minim\u00a0na\u010dinom otvara prednju stranu prepona i zdjelice te stra\u017enju stranu nogu \u2013 one mi\u0161i\u0107e koji su glavni, odgovorni za nagib zdjelicu. Nazvala sam ga terapija za zdejlicu jer sam vas vi\u0161e puta podsjetila na terapijski pristup yoge. <strong>Osnova je osvijesti \u2013 otvori \u2013 prodi\u0161i. Kad se namjestimo u neki polo\u017eaj osvijestimo zonu koju otvaramo (iste\u017eemo) i tamo di\u0161emo.<\/strong> Tako\u0111er jako je va\u017ean odnos, koji isto stalno ponavljam, da se namjestimo do intenziteta u kojem nam se tijelo i dalje opu\u0161ta i otvara usprkos senzacijama, va\u017eno je da stvorimo\u00a0uvjete u kojima \u0107e nam se tijelo predati i onda se \u201csamo lije\u010di\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je spor sastoji se od nekoliko polo\u017eaja koje izmjenjujemo, koristimo ciglicu i jastuk. Dosta smo na podu pa se dobro obucite. U\u0111ite u sebe, meditirajte u sebi i budite nje\u017eni.<\/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\/2022\/12\/13_1_aduktori.jpg\" aria-label=\"Open image: 13 1 Aduktori 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1024x576.jpg\" alt=\"\" class=\"wp-image-6292\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori.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. ADUKTORI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U dana\u0161njem satu budimo mi\u0161i\u0107e koje niste ni znali da imate. Zezam se, znate\u00a0da su tu i itekako su va\u017eni ali ih rijetko ciljano vje\u017ebamo iako su stabilizatori zdjelice i sakruma. Aduktori i abduktori, mi\u0161i\u0107i kojima radimo pokrete adukcije (vanjska linija bedara) i abdukcije\u00a0(unutarnja linija bedara) noge. Vje\u017ebe se jednostavne i svode se na osnovni pokret \u0161irenja i skupljanja nogu ravno, bo\u010dno prema van i unutra.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za abdukciju odvajali smo noge od centralne linije prema van u vi\u0161e polo\u017eaja. Poku\u0161ali smo biti \u0161to precizniji\u00a0tako da se ba\u0161 osjeti rad tih mi\u0161i\u0107a vanjske linije bedara. Za abdukciju, gurali smo noge o ciglicu u\u00a0<em>Utkatasani<\/em>,\u00a0<em>Ustrasani<\/em>\u00a0i\u00a0<em>Downdogu\u00a0<\/em>i time ja\u010dali unutarnju liniju prepona.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadam se da sam sve dosta jasno manila, ka\u017eem princip vje\u017ebi se ponavlja samo ih provodimo u razli\u010ditim polo\u017eajima.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lijepo prionite u fini precizan rad i nogice\u00a0\u0107e vam poslije sata plesati. Za sat je potrebna yoga ciglica.<\/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\/2022\/12\/16_1_hamstringsi.jpg\" aria-label=\"Open image: 16 1 Hamstringsi 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1024x576.jpg\" alt=\"\" class=\"wp-image-6296\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi.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. HAMSTRINGSI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Opet jedan jako ciljan i precizan sat.\u00a0<strong>Danas smo se okomili na Hamstringsa\u00a0koje smo nastojali\u00a0u vi\u0161e polo\u017eaja istezati. <\/strong>To zna\u010di da smo jednako tako trebali ja\u010dati suprotnu skupinu mi\u0161i\u0107a \u2013 kvadricepse. Sat se u biti sastoji od naizmjeni\u010dnog ja\u010danja kvadricepsa s na primjer\u00a0<em>Ukastasanom<\/em>\u00a0i istezanja Hamstringsa s\u00a0ciljanim nizom pretklona. Naravno kada radimo tu preciznu snagu, pogotovo ovih velikih skupina jakih mi\u0161i\u0107a to bude ono \u0161to zovemo te\u0161ko, ali sjetite se to je samo snaga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo po malo kako ponavljamo iste pokrete i principe na\u0161em motori\u010dkom sistemu postaje sve poznatije istezati noge pa se nadam da \u0107ete do kraja sata ve\u0107 ipak malo osjetiti vi\u0161e prostora u nogama. Radite polako i zaista iskreno da vidite kako se osje\u0107a ta stra\u017enja lo\u017ea i da idete do mjere u kojoj vas tijelo pu\u0161ta dalje, a ne gdje noge bole, \u010dupaju i tijelo se zatvara.<\/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\/2022\/12\/20_1_Psoas.jpg\" aria-label=\"Open image: 20 1 Psoas 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1024x576.jpg\" alt=\"\" class=\"wp-image-6298\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas.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. PSOAS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">I nastavljamo s prednjom stranom nogu\u2026 Psoas je mi\u0161i\u0107 koji polazi od ispod dijafragme, sa stra\u017enje strane rebara i prolazi kroz sredinu tijela s hvati\u0161tem na bedrenoj kosti. On je najve\u0107a poveznica izme\u0111u trupa i nogu te je zato klju\u010dan za odr\u017eavanje veze tih dvaju segmenata i mobilnosti centra tijela. Psoas je fleksor kuka i sudjeluje u akcijama hodanja i tr\u010danja, a skra\u0107uje se i pasivizira sjedenjem.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U glavnom, za nagib i mobilnost zdjelice on je jedan od klju\u010dnih mi\u0161i\u0107a.\u00a0Danas smo ga i ja\u010dali i istezali \u2013 za najbolju kvalitetu i funkcionalnost.\u00a0S obzirom na to da se tu radi i o ostalim velikim i jakim mi\u0161i\u0107ima, naravno neke od vje\u017ebica su jake (te\u0161ke) ali i precizne pa samo polako, dobrodo\u0161li ste i odmoriti\u00a0kada vam je potrebno.\u00a0<strong>Nadam se da \u0107ete nakon sata osjetiti olak\u0161anje u kukovima i lako\u0107u pokreta nogu.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za najbolji u\u010dinak samo dajte najbolje od sebe i budite bez brige, rezultat\u00a0sti\u017ee sam. <\/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\/2022\/12\/22_1_naprijed_natrag.jpg\" aria-label=\"Open image: 22 1 Naprijed Natrag 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1024x576.jpg\" alt=\"\" class=\"wp-image-6300\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag.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. NAPRIJED \u2013 NATRAG<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas povezujemo pro\u0161la dva sata, rad s\u00a0<em>Hamstringsima<\/em>\u00a0i rad s\u00a0<em>Psoasom<\/em>. <strong>To zna\u010di da otklju\u010davamo i produ\u017eujemo prednje plohe nogu, a ja\u010damo\u00a0<em>Kvadricepse<\/em>, te suprotno da izdu\u017eujemo stra\u017enje linije nogu a ja\u010damo gluteuse. <\/strong>Sat je dosta miran, nekako jasan i spor ali naravno opet zabavno \u201cjak\u201d. Zagrijali smo se i pro\u0161li pozdrave suncu s par dodanih detalja, klju\u010dni pokret koji smo danas uveli je bio puls iz\u00a0<em>up doga<\/em>\u00a0u\u00a0<em>down dog<\/em>. U tom pokretu radimo upravo to \u2013 izdu\u017eujemo prednju plohu tijela (u\u00a0<em>up dogu<\/em>) pa stra\u017enju liniju nogu (u\u00a0<em>down dogu<\/em>). Kod te pulsacije samo pazite da ne ulazite preduboko u donja le\u0111a u pokretu up doga, stisnite svakako trbuh da vam bude podr\u0161ka.<br>Prolazimo\u00a0<em>High lunge<\/em>\u00a0i\u00a0<em>Kapiasana<\/em>\u00a0varijante u kojima se tako\u0111er fokusiramo na kukove. Jedna asana, na primjer high lunge, radi na nekoliko va\u017enih stvari odjednom \u2013 snazi nogu i kombinaciji izdu\u017eivanja linija nogu. Tako da si uzmemo vremena za malo bivati u asanama. Naravno uvijek je u redu da odmorite s koljenom u podu ili u\u00a0<em>Balasani<\/em>.<\/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:\/\/youtu.be\/KhwItbm5h0k?si=93BUyICjjprnpUes\" aria-label=\"Open image: Yoga Za Zdjelicu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1024x576.jpg\" alt=\"\" class=\"wp-image-6389\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu.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. MOBILNA ZDJELICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ovaj dana\u0161nji sati\u0107 je pravi bombon\u010di\u0107\u00a0za na\u0161e tijelo. Jedne od najzdravijih i najboljih vje\u017ebi su upravo ove za mobilnost kukova.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voljela bih vas sve motivirati da razgibavate kukove bar malo svaki dan jer to je sigurni put za vitalnu zrelu dob. Mobiliziranje kukova zna\u010di pobolj\u0161anje pokretljivosti \u0161to uklju\u010duje i snagu\u00a0i fleksibilnost uz otvaranje kukova. Bolja mobilnost u kukovima posti\u017ee se pokretanjem u vi\u0161e smjerova, pa smo tako i mi danas radili pulsacije u raznim varijantama polo\u017eaja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve su vje\u017ebe dosta jednostavne i logi\u010dne, potrudila sam se dovoljno objasniti da mo\u017eete pratiti i osjetiti dobrobiti. Ako osjetite bol u koljenima, u bilo kojoj vje\u017ebi nemojte ju provoditi ili poku\u0161ajte na\u0107i na\u010din da vam ne nanosi bol. Pod koljena mo\u017eemo staviti dekicu ili raditi manju amplitudu pokreta. Neke od ovih vje\u017ebi mo\u017eete izdvojiti da budu va\u0161a \u201cvje\u017ebica za mobilnost kukova za svako jutro\u201d. <\/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\/2022\/12\/31_1_zaokruzeno.jpg\" aria-label=\"Open image: 31 1 Zaokruzeno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1024x576.jpg\" alt=\"\" class=\"wp-image-6305\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno.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. ZAOKRU\u017dENO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zaokru\u017eujemo temu mjeseca sa satom koji prolazi svega po malo, ono \u0161to smo radili tijekom mjeseca. Ponovili smo pokrete i polo\u017eaje koji ciljaju odre\u0111ene skupine mi\u0161i\u0107a, ja\u010daju ih i iste\u017eu. Radili smo na paraleli hamstrings-psoas uz ja\u010danje kvadricepsa i gluteusa, te na razgibavanju i otvaranju kukova. Ponovili smo pokrete podvla\u010denja i izvla\u010denja zdjelice (<em>tilt &amp; tuck the tail bone<\/em>) i va\u017enost te mobilnosti za zdravu bazu cijeloj kralje\u017enici.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U polo\u017eajima na podu uzimamo mirno vrijeme za ostati dugo u asanama i stvarno osjetiti tijelo, radimo na terapijskom principu osvijesti \u2013 otvori i prodi\u0161i u onaj dio tijela koji aktiviramo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upalite sat i prepustite se vodstvu, samo protecite i nemojte brinuti \u2013 te\u0161ko je dobro\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\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat.jpg\" aria-label=\"Open image: 14 1 10 Min Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-6307\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_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\">\u010cU\u010cANJ \u010cU\u010cNJU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratki sat za svako jutro na temu nagiba zdjelice. Iz stoje\u0107eg polo\u017eaja radimo nekoliko poznatih, jednostavnih vje\u017ebi za osnovno razgibavanje nogu, zdjelice, le\u0111a i bu\u0111enje daha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo ustanite, uzmite trakicu\u00a0i krenite s \u0161irenjem i bu\u0111enjem.<\/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\">Ma znate sve, vi\u0161e puta sam vas prisjetila da pripazite na cjelokupni odnos koji stvarate tokom prakse, nije toliko poanta\u00a0polo\u017eaj nego na\u0161 stav, tek kad je stav opu\u0161ten\u00a0<em>Prana<\/em>\u00a0je proto\u010dna.<\/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\/02\/vjezbe_za_kukove.webp\" aria-label=\"Open image: Vjezbe Za Kukove 683x1024\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-683x1024.webp\" alt=\"\" class=\"wp-image-6315\" style=\"width:300px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-683x1024.webp 683w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-1025x1536.webp 1025w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-600x899.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove.webp 1281w\" sizes=\"(max-width: 683px) 100vw, 683px\"><\/a><\/figure>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exercises for strength, flexibility and mobility in the pelvis, surrounding muscles and lower back.<\/p>\n","protected":false},"featured_media":6089,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[104,105,71,106,67],"product_tag":[121],"product_need":[930,898,970,962,942],"class_list":["post-20168","product","type-product","status-publish","has-post-thumbnail","product_cat-online-yoga-en","product_cat-sciatica","product_cat-yoga-for-strength","product_cat-yoga-for-the-hips","product_cat-yoga-for-the-spine","product_tag-work-plan-2025","pa_intenzitet-intensive","product_need-gentle-practice","product_need-better-mobility","product_need-more-strength","product_need-relieve-sciatica","product_need-support-back-spine","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20168","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\/6089"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20168"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20168"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20168"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}