{"id":20170,"date":"2025-04-03T12:51:28","date_gmt":"2025-04-03T10:51:28","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vrat-kao-zirafa\/"},"modified":"2026-07-12T12:50:19","modified_gmt":"2026-07-12T10:50:19","slug":"a-neck-like-a-giraffe","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/a-neck-like-a-giraffe\/","title":{"rendered":"A Neck Like a Giraffe"},"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%\">\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=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png\" alt=\"\" class=\"wp-image-6396\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">YOGA ZA PRSA \u2013 VRATNA KRALJE\u017dNICA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vratni mi\u0161i\u0107i cijeli dan dr\u017ee glavu koja ima oko 8 kg i zato stalno rade, a zbog pogrbljenost i \u201cturtle necka\u201d \u010desto mogu biti bolni i uzrokovati bolove u glavi.<br><strong>Ovo je paket sati vje\u017ebi kojima odr\u017eavamo vrat i njegovu bazu \u2013 ramena u dobrom stanju da kao i \u017eirafa imamo dugi vrat bez boli. <\/strong><br>Namjera ovih vje\u017ebi je oja\u010dati gornje le\u0111ne mi\u0161i\u0107e i one dubinske u ramenima da ih njih mo\u017eemo protegnuti vratne mi\u0161i\u0107e i otvoriti prsne, da vrat \u201cizraste\u201d iz ramena koja su namje\u0161tena u pravilnoj rotaciji. U vje\u017ebama \u010desto koristimo trakicu, iste\u017eemo se i \u0161irimo jer nam ona poma\u017ee da lopatice usmjeravamo prema dolje i jednu prema drugoj te time dobivamo unutarnju snagu okvira ramena i gornjih le\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebamo paze\u0107i da se snaga (napetost) prilikom ja\u010danja ramena ne di\u017ee prema gore, ne gura u vrat i ne sti\u0161\u0107e zube jer to pove\u010dava na\u0161 odgovor na stres (<em>stress response<\/em>) ve\u0107 da se spu\u0161ta i da nam se vrat izdu\u017euje iz sna\u017ene baze ramena. Prolazimo mnogobrojne rotacije ramenima za veliki raspon mobilnosti tog zgloba kao i za razgibavanje ruku i vrata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja\u010damo mi\u0161i\u0107e uzdu\u017e kralje\u017enice s naglaskom na vratnu. Masiramo ih u polo\u017eajima rotacija te lagano i ugodno iste\u017eemo. Otvaramo prsa s pa\u017enjom na to da nam je vrat u produ\u017eetku kralje\u017enice, da ne zabacujemo glavu ve\u0107 da vrlo precizno produ\u017eujemo stra\u017enju stranu vrata. \u0160irimo kapacitet plu\u0107a i uvodimo mirno disanje, s naglaskom na \u201cizdah prema dolje\u201d \u0161to zna\u010di da otpu\u0161tamo stres i napetosti koje se akumuliraju u ramenima i vratu. <br><strong>Tijekom sati u\u017eivamo u du\u017eini vrata <strong>i otvorenosti pr<\/strong>sa za uspravno dr\u017eanje bez napora.<\/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>mi\u0161i\u0107e vratne kralje\u017enice<\/li>\n\n\n\n<li>mobilnost vrata <\/li>\n\n\n\n<li>mobilnost ramenog pojasa<\/li>\n\n\n\n<li>snagu ramena i ruku<\/li>\n\n\n\n<li>rad s trapeziusom<\/li>\n\n\n\n<li>glavobolje<\/li>\n\n\n\n<li>lo\u0161 san<\/li>\n\n\n\n<li>pobolj\u0161avanje disanja<\/li>\n\n\n\n<li>mi\u0161i\u0107e lica (<strong><em>face<\/em> yoga<\/strong>)<\/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\/04\/1_3_uvodna_radionica.webp\" aria-label=\"Open image: 1 3 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-7222\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">VRAT KAO \u017dIRAFA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U predavanju smo pri\u010dali o stresu i o tome kakav odgovor na stres\u00a0<em>(stress response<\/em>) imamo u tijelu. Na\u0161e tijelo ima svoju prirodnu automatsku reakciju na stres koja je fight \u2013 flight i naravno pu\u0161tanje adrenalina i kortizola iz tijela kada \u201copasnost\u201d pro\u0111e.\u00a0Kada upadnemo u stres s pa\u017enjom mo\u017eemo\u00a0promijeniti smjer u kojem se on kre\u0107e i kamo se \u201cgomila\u201d.<br><strong>Umjesto da nam se sti\u0161\u0107u ramena i da imamo gr\u010deve u vrtu\u00a0mi se trudimo opu\u0161tati ramena i zube, sve to kre\u0107e od \u010deljusti.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u0161e puta sam ponovila kako je va\u017eno znati opustiti se i kada radimo ne\u0161to sa snagom da istovremeno ne razvijemo stres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objasnila sam i \u0161to nam je namjera ovaj mjesec \u2013 <strong>pomo\u0107i svojim mi\u0161i\u0107ima da boje namjestimo ramena, da mo\u017eemo pomo\u0107i vratu da stoji s lako\u0107om na \u201cpravom mjestu\u201d\u00a0i prsima da se otvore i usprave.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo jako lagani sat yoge\u00a0s puno sporog svjesnog kretanja u kojem osvje\u0161tavamo kakve imamo navike mi\u0161i\u0107a u svojem vratu. Osvijestili smo osnovne pokrete kralje\u017enice\u00a0u vratnoj kralje\u017enici te malo oja\u010dali gornje le\u0111ne mi\u0161i\u0107e i opustili vratne.<\/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\/04\/3_3_lagani_povjetarac.webp\" aria-label=\"Open image: 3 3 Lagani Povjetarac 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1024x576.webp\" alt=\"\" class=\"wp-image-7225\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac.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. LAGANI POVJETARAC IZA VRATA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Krenuli smo u otvaranje teme fokusa na vrat i ramena s nje\u017enim razgibavanjem i ljulju\u0161kanjem u kojem opu\u0161tamo tijelo pa malo po malo zagrijavamo\u00a0zonu ramena. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo dosta uzastopnih pozdrava suncu u kojima produ\u017eujemo vrat i pazimo na dobro poravnanje u vratu dok zagrijavamo cijelo\u00a0tijelo. Nakon toga prelazimo na ciljanije vje\u017ebe za gornja le\u0111a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Namjestili smo se le\u017ee\u0107i trbuhom na podu i radili vje\u017ebe u kojima klizimo lopaticama po le\u0111ima u svim smjerovima, zapravo ja\u010damo gornja le\u0111a i razgibavamo rameni pojas dok nam je vrat u neutralnom polo\u017eaju, na jastuku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Krenite polagano i ugodno, sat je malo dulji jer se nismo \u017eurili i malo se dulje zagrijavali.<\/strong><br><\/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\/04\/6_3_energetsko-peglanje.webp\" aria-label=\"Open image: 6 3 Energetsko Peglanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1024x576.webp\" alt=\"\" class=\"wp-image-7227\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje.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. ENERGETSKO PEGLANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dana\u0161nji sat je dosta precizan rad s ramenima i lopaticama. Namje\u0161tali smo i rotirali lopatice te budili snagu u ramenima i gornjim le\u0111ima.<\/strong> <br>Prvo smo se opet malo razgibali pa krenuli s pozdravima suncu u kojima izdu\u017eujemo\u00a0vrat iz ramena. Nakon toga u ratnicima radimo s trakicom tako da namje\u0161tavamo\u00a0ruke kao za G<em>omukhasanu<\/em>\u00a0ali di\u017eemo i spu\u0161tamo jednu pa drugu ruku i onda radimo \u201clift\u201d u vje\u017ebi gdje\u00a0obje ruke di\u017eemo i spu\u0161tamo zajedno dr\u017ee\u0107i trakicu. Sku\u017eit \u0107ete, sve je jednostavno i jasno. Vje\u017ebe ponavljamo i na podu tako da ba\u0161 mo\u017eemo u\u0107i u detalje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razlog za\u0161to se sat zove energetsko peglanje je zato \u0161to peglamo i produ\u017eujemo vlakna mi\u0161i\u0107a vrata, gornjih le\u0111a i prostora izme\u0111u lopatica. Nakon \u0161to se potrudite\u00a0u svakoj vje\u017ebi, nakon sata \u0107ete jako dobro osjetiti da su vam ispeglana i produ\u017eena gornja le\u0111a. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte i samo polako, poku\u0161ajte se ispravno namjestiti da osjetite dobar smjer\u00a0rotacija i rada mi\u0161i\u0107a.<\/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\/04\/9_3_mindfsf_dodir_podsvijsnim.webp\" aria-label=\"Open image: 9 3 Mindfsf Dodir Podsvijsnim 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1024x576.webp\" alt=\"\" class=\"wp-image-7229\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim.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\">MINDFUL SLOW FLOW SAT \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. DODIR S PODSVJESNIM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a stra\u017enja strana tijela je \u201ctamna\u201d, ne u negativnom smislu nego samo ima manje svijetla svijesti. Pogotovo potiljak, stra\u017enja strana ramena i gornjih le\u0111a.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu je dodir s na\u0161im dubokim podsvjesnim osje\u0107ajem da smo sigurni i da se mo\u017eemo prepustiti s povjerenjem. <br><strong>Ako u podsvijesti\u00a0\u2013 duboko u autonomnom\u00a0\u017eiv\u010danom sustavu, limbi\u010dkom mozgu, nemamo usa\u0111en taj osje\u0107aj da smo sigurni i podr\u017eani imamo puno ve\u0107u potrebu za kontrolom, vi\u0161e smo ustra\u0161eni, u oprezu i lak\u0161e upadamo u stresna stanja.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji sat je prava meditacija\u00a0tijelom, posebno osje\u0107anje tog stra\u017enjeg dijela vrata i ramena. Ugodno smo razgibali ramena i opustili se u par restorativnih polo\u017eaja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je lagan i opu\u0161taju\u0107, mo\u017eete ga raditi i prije\u00a0spavanja.\u00a0Mo\u017eda i bolje jer ako nakon ovog rada utonemo u san i jo\u0161 dublje u podsvijest jo\u0161 \u0107emo dublje upisati povjerenje i mir u svoje bi\u0107e. <\/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\/04\/10_3_rast_iz_snage.webp\" aria-label=\"Open image: 10 3 Rast Iz Snage 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1024x576.webp\" alt=\"\" class=\"wp-image-7232\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage.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. RAST IZ SNAGE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas kre\u0107emo s kratkim razgibavanjem pa nastavljamo s pozdravima suncu. Pazimo da onako izdu\u017eujemo vrat iz ramena kroz vrh glave. Kada smo se malo razgibali radimo rotacije za snagu i mobilnost ramena i gornjih le\u0111a. U tim polo\u017eajima i pokretima tako\u0111er ja\u010damo rameni pojas, a vrat produ\u017eujemo kao da raste iz te snage svoje baze.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osje\u0107aj je kao da je periferija (ramena i lopatice) jaka pa se zato sredina (vrat i vrh glave) mo\u017ee izdu\u017eiti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je jednostavan jer se pokreti rukama ponavljaju \u0161to nam daje priliku da svaki put jo\u0161 bolje i preciznije radimo na ciljanoj snazi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neka nam vrat i kralje\u017enica bez napora \u201crastu\u201d iz svoje sna\u017ene baze koja ih podr\u017eava.<\/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\/04\/13_3_plivanje_prsno.webp\" aria-label=\"Open image: 13 3 Plivanje Prsno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1024x576.webp\" alt=\"\" class=\"wp-image-7234\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno.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. PLIVANJE PRSNO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jasno je o kojem se pokretu radi kad se sat ovako zove.<\/strong><br>Taj zna\u010dajni krug rukama koji jako dobro razgibava cijeli rameni pojas, lopatice klize po le\u0111ima, kralje\u017enica se integrira i dah postaje val. Najavili smo taj pokret od samog po\u010detka sata uz generalno razgibavanje pa pro\u0161li pozdrave suncu i onda jo\u0161 plivali u razli\u010ditim polo\u017eajima i pristupima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo dosta dinami\u010dno plivanje prsno iz baze ratnika 1 i\u00a0<em>Prasarite.<\/em>\u00a0Nakon toga spu\u0161tamo se na pod u le\u017ee\u0107i polo\u017eaj na trbuhu u kojem nam je dostupno prsno plivanje rukama paralelnim s podom i u kojem jako lijepo ja\u010damo le\u0111a. Pro\u0161li smo tu dosta varijanti pokreta rukama i le\u0111njaka presje\u010denih s delfin plankovima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Namjerno sam stavila rije\u010d plivanje na prvo mjesto jer \u017eelim da se oslobodite kao da ste u moru, da je medij oko vas malo gu\u0161\u0107i i da se pokret izra\u017eava kao ples \u2013 slobodno i povezano. <\/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\/04\/17_3_snazna_ramena.webp\" aria-label=\"Open image: 17 3 Snazna Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-7236\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena.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. SNA\u017dNA RAMENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj smo sat posvetili upravo snazi i mobilnosti. Krenuli smo sa zagrijavanjem u kojem kru\u017eimo rukama s trakicom i dobivamo prvobitnu pokretljivost. Zatim kroz sat radimo \u201csklekove iz <em>down doga<\/em>\u201d \u2013 malo spu\u0161tanje iz <em>down doga<\/em> prema dolje za ja\u010danje ramena i ruku. Klju\u010d u ovim pokretima koje ponavljamo tijekom cijelog sata je da laktovi idu prema unutra, uz rebra, da se nikako ne \u0161ire van, u stranu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako osjetite da laktovi imaju tendenciju da se \u0161ire prema van, zna\u010di da u ramenima nedostaje specifi\u010dne snage i mogu\u0107nosti rotacije koje upravo ovim vje\u017ebama dobivamo. Ho\u0107u re\u0107i \u2013 u redu je da vam laktovi \u201cbje\u017ee\u201d ali nemojte mi to dozvoliti, poku\u0161ajte napraviti precizan pokret, malo sporiji i smanjene amplitude ali da laktovi ostanu unutra. U satu izmjenjujemo vje\u017ebe snage i mobilnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sat je dosta fokusiran na taj rad i tu zonu tijela pa \u0107ete vjerojatno osjetiti toplinu i titranje u ramenima.<\/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\/04\/20_3_zamah_krilima.webp\" aria-label=\"Open image: 20 3 Zamah Krilima 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1024x576.webp\" alt=\"\" class=\"wp-image-7239\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima.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. ZAMAH KRILIMA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pokreti rukama gore \u2013 dolje od naprijed i bo\u010dno ciljaju mobilnost i snagu dubokih mi\u0161i\u0107a ramenog zgloba. Zapo\u010deli smo s tim pokretima u stoje\u0107em polo\u017eaju kako bi izolirali taj zglob te osjetili kako pokret utje\u010de na lopatice, vrat i trapezius.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijekom sata nastavljamo ponavljaju\u0107i iste pokrete u raznim situacijama i polo\u017eajima kao na primjer u pokretu iz\u00a0<em>down doga<\/em>\u00a0u\u00a0<em>up dog<\/em>\u00a0i iz delfin\u00a0<em>down doga<\/em>\u00a0u delfin\u00a0<em>up dog<\/em>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jasno je da radimo dosta na ja\u010danju i snazi ramena te na toj rotaciji u ramenima u kojoj okre\u0107emo laktove prema unutra, a ramena prema van.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tako\u0111er pazite da se snaga (napetost) prilikom ja\u010danja ramena ne di\u017ee prema gore i ne gura u vrat ve\u0107 da se spu\u0161ta i da nam se vrat izdu\u017euje iz sna\u017ene baze ramena.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je proto\u010dan, naravno igramo se da su nam ruke krila i da letimo laganim zamasima, no opet i sna\u017eno jer trebamo integritet ramena za let.<\/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\/04\/24_3_vlakna_trapeziusa-1024x576.webp\" alt=\"\" class=\"wp-image-7241\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa.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. VLAKNA TRAPEZIUSA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom satu ponavljamo jedan jednostavan pokret. Dr\u017ee\u0107i trakicu na visini vrha glave u rukama u laktu pod kutem od 90 st spu\u0161tamo je dolje prema donjem dijelu lopatica izvla\u010de\u0107i\u00a0\u0161akama. U tom pokretu ja\u010damo i izdu\u017eujemo vlakna Trapeziusa. Pokret smo najavili odmah na po\u010detku sata pa ga provukli u polo\u017eajima i pokretima iz razli\u010ditih baza, uklju\u010duju\u0107i i onu le\u017ee\u0107i na trbuhu, ja\u010daju\u0107i le\u0111ne mi\u0161i\u0107e.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ideja je da se produ\u017ei i otvori prostor te zone, stra\u017enji vrat \u2013 gornja le\u0111a, te da oja\u010daju mi\u0161i\u0107i koji se trebaju spustiti da vrat iz njih izraste, kao \u017eirafin.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo lijepo radite, probate\u00a0biti precizni s pokretom i naravno puno disati za sve \u010demu tijelu treba daha.<\/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\/04\/27_3_dugi_vrat.webp\" aria-label=\"Open image: 27 3 Dugi Vrat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1024x576.webp\" alt=\"\" class=\"wp-image-7243\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat.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. DUGI VRAT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo zapo\u010deli s vje\u017ebama za vrat i vje\u017ebama \u010deljusti koje su tako\u0111er usko vezane uz mi\u0161i\u0107e vrata. I u dana\u0161njem satu nastavljamo produ\u017eivati vrat iz ramena. Nakon zagrijavanja u pozdravima suncu, radimo s trakicom \u201cpeglanje\u201d lopatica prema dolje da se vrat produ\u017ei. Dr\u017eimo trakicu ravnih ruku i iste\u017eemo ju u obje strane, ona nam poma\u017ee da lopatice usmjeravamo prema dolje i dobivamo unutarnju snagu okvira ramena i gornjih le\u0111a. Pokrete rukama s trakicom ponavljamo u vi\u0161e baza pa \u0107e vam biti sve jasniji i poznatiji.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017delimo osjetiti da snaga ide prema dolje a da se vrat s lako\u0107om izdu\u017euje i raste\u2026\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte i igrajte se, yoga je va\u0161 poklon vama, samo je za vas.<\/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\/04\/31_3_otvaranje_latica.webp\" aria-label=\"Open image: 31 3 Otvaranje Latica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1024x576.webp\" alt=\"\" class=\"wp-image-7246\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica.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\">10. OTVARANJE LATICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo krenuli s kratkom kontemplacijom. Stali smo i stavili dlanove na srce da se pitamo: koliko je moje srce u borbi s ne\u010dim u \u017eivotu. Kada ne \u017eelim da je ne\u0161to tako kao \u0161to je ili kada \u017eudim da bude druga\u010dije.\u00a0Probali smo osjetiti suprotnost \u2013 potpunu predaju i pitati da li je srce spremno da se otvori da se preda.<br><strong>Ja\u010damo mi\u0161i\u0107e zdjelice, nogu i kralje\u017enice da nas dr\u017ei uspravno i da se mo\u017eemo otvoriti i pustiti ono \u0161to nepotrebno dr\u017eimo i kontroliramo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je malo nekonvencionalan\u00a0jer smo puno \u201cplesali\u201d i \u0161irili prostor srca, disali\u00a0kroz sr\u010danu energiju. Sve je to dio opu\u0161tanja ramenog, sr\u010danog prostora prsa. Da se otvaranje prsa i uspravno dr\u017eanje dogode jer slijede energiju na\u0161eg srca. Prepustite se, u\u017eivajte i osjetite slobodu koja ja tu.<\/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\/04\/3_4_dulji_od_zirafinog.webp\" aria-label=\"Open image: 3 4 Dulji Od Zirafinog 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1024x576.webp\" alt=\"\" class=\"wp-image-7249\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog.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\">11. DULJI OD \u017dIRAFINOG<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">I u satu kojim zaokru\u017eujemo temu prolazimo malo svega \u0161to smo dodirivali ovaj mjesec. <strong>Okosnica je bila oja\u010dati gornje le\u0111ne mi\u0161i\u0107e i dubinski ramena, protegnuti vratne mi\u0161i\u0107e i otvoriti prsne da vrat \u201cizraste\u201d iz ramena. <\/strong>Dodali smo danas jo\u0161 snage u ramenom pojasu pogotovo kroz vje\u017ebu down dog delfina u kojem di\u017eemo laktove od poda za 3 cm i ne dozvoljavamo da se \u0161ire u stranu. Ako vam to nije dostupno jer je jako zahtjevno, samo ostanite u <em>down dog<\/em> Delfinu i gurajte laktove prema unutra. Radili smo tako\u0111er i na poveznici gornjih le\u0111nih mi\u0161i\u0107a s prsima tako da jedne ja\u010damo dok se drugi iste\u017eu i to smo ba\u0161 pro\u0161li pa\u017eljivo pa da osjetimo razliku izme\u0111u snage i otvorenosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kona\u010dno kad smo sjeli na pod da se na\u0111emo u <em>Dandasani<\/em> u kojoj izdu\u017eujemo le\u0111a kroz sredinu a opu\u0161tamo periferiju \u2013 ramena i \u010deljust da osjetimo kako je kralje\u017enica slobodan energetski kanal.<\/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\/Dobro_jutro_yoga_budenje.webp\" aria-label=\"Open image: Dobro Jutro Yoga Budenje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1024x576.webp\" alt=\"\" class=\"wp-image-6855\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje.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\">+ 15 MINUTNI SAT ZA SVAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">YOGA ZA DOBRO JUTRO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ujutro je dovoljno razgibati se s nekoliko jednostavnih pokreta i ono najva\u017enije probuditi i produbiti dah. Za to je najkorisnije jednostavno zagrijavanje uz nje\u017eno ljulju\u0161kanje tijela i kru\u017eenje\u00a0rukama spojeno s disanjem. U ovom se sati\u0107u postepeno razbu\u0111ujemo\u00a0tako da pro\u0111emo samo osnovno razgibavanje i nekoliko rasplesanih pokreta rukama iz baze ratnika 2, par \u201cgoddess\u201d \u010du\u010dnjeva i onda se kratko emotivno kalibriramo za nadolaze\u0107i dan.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Da li mogu predati gr\u010d, osje\u0107aj kontrole, borbu, da li \u0107u biti sretnija ako to napravim?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U yogi u\u010dimo da na\u0161a prava predaja do\u0111e na stabilnu bazu u tijelu.<\/p>\n<\/blockquote>\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\"><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Polako zatvaramo poglavlje radna na vratu i idemo dalje, nadam se da puno toga mo\u017eete i dalje integrirati i primjenjivati. <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Exercises that strengthen the shoulders and upper back, open the chest and release stress from the neck.<\/p>\n","protected":false},"featured_media":6613,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[64,67,70],"product_tag":[121],"product_need":[898,890,958,934,942],"class_list":["post-20170","product","type-product","status-publish","has-post-thumbnail","product_cat-yoga-for-shoulders-and-chest","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2025","pa_intenzitet-intermediate","product_need-better-mobility","product_need-breathe-better","product_need-reduce-stress","product_need-relax-shoulders-neck","product_need-support-back-spine","first","instock","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20170","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\/6613"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20170"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20170"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20170"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}