{"id":20171,"date":"2025-12-27T20:39:52","date_gmt":"2025-12-27T19:39:52","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/ponizni-ponos\/"},"modified":"2026-07-12T00:25:12","modified_gmt":"2026-07-11T22:25:12","slug":"humble-pride","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/humble-pride\/","title":{"rendered":"Humble Pride"},"content":{"rendered":"\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"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\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">YOGA FOR THE CHEST \u2013 UPRIGHT POSTURE AND NECK<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga asanas are often named after the state we seek to cultivate through them. Those called Warrior illustrate the attitude of humble pride. The yoga warrior is calm, stable and determined, strong and ready, but does not react blindly. The warrior waits to see exactly what is happening, then acts mindfully and from the right intentions. In Warrior asanas, we embody this attitude: strong legs carry calm and determination, while a relaxed, open chest carries the quality of quiet observation and awareness. <strong>The yoga warrior fights for peace, light, alertness and the clear preservation of right intentions. The warrior also has discernment and knows what requires a firm no, because a healthy no is an important part of true compassion.<\/strong> This is the perfect balance of pride and humility that we practise carrying through the body, the way we move and the way we train our muscles to support upright posture. This month, we emphasise opening the chest, deeply mobilising the shoulder girdle, standing upright and correcting a forward-head or turtle-neck posture. At the same time, we cultivate strength calmly and steadily through powerful, quiet asanas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga therapy for:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>upright posture<\/li>\n\n\n\n<li>mobilising the shoulder girdle<\/li>\n\n\n\n<li>correcting <em>turtle neck<\/em> posture<\/li>\n\n\n\n<li>calm strength<\/li>\n\n\n\n<li>an open attitude <\/li>\n\n\n\n<li>rushing and stress<\/li>\n\n\n\n<li><em>mindful<\/em> yoga<\/li>\n\n\n\n<li>a compassionate attitude<\/li>\n\n\n\n<li>positive affirmations<\/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\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">CONTENTS OF THE RECORDING PACKAGE<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2026\/01\/7_12_uvona_radionica.webp\" aria-label=\"Open image: 7 12 Uvona Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-9473\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/7_12_uvona_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\">INTRODUCTORY TALK AND YOGA CLASS ON THE MONTH\u2019S THEME \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">HUMBLE PRIDE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">In the introductory workshop, we explain\u00a0the concepts of humility and pride, and why moving to either extreme is neither useful nor healthy. When we find the centre that contains the best of both, we live the true\u00a0<em>Middle Path<\/em>\u00a0\u2013 the middle way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Humility<\/strong>\u00a0is the joy of belonging to something greater that we honour and return to, something we trust and to which we surrender.\u00a0<br><strong>Pride<\/strong>\u00a0is a calm bodily feeling of love, security, possibility and knowledge about the way we build ourselves and our life. May we humbly understand our divine, sacred aspect and recognise that we are part of something greater.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Through our body,\u00a0we build and carry this attitude. Pride is strength and calm; humility is openness and ease.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the practice, we introduce exercises that will continue throughout the month\u2019s classes. Much of the work concerns the shoulders, the position of the\u00a0neck and opening the chest. We systematically mobilise the neck and shoulders and strengthen the upper back and shoulder girdle muscles. Today, we explore each exercise separately, and throughout the month we will integrate them into complete classes. You will feel a pleasant tingling in the shoulders as we begin our journey of releasing the stress that pulls them forwards and upwards.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-1f2e942a87438380cc47ad6b9838d231 wp-block-paragraph\"><em>Mindful journal: <\/em>Become aware\u00a0of where you move too far into pride, where you award yourself medals and what you boast about. Try to distinguish a calm bodily sense of pride and accomplishment from pride that exists in the head. Write down the situations and\u00a0thoughts in which egoic pride appears.<\/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\/2026\/01\/8_12_gdje-je-ego.webp\" aria-label=\"Open image: 8 12 Gdje Je Ego 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1024x576.webp\" alt=\"\" class=\"wp-image-9474\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/8_12_gdje-je-ego.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. WHERE THERE IS NO EGO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Everything is ego but the breath.\u00a0<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We begin by relaxing into a pleasant energetic calibration with the breath, entirely without effort or achievement. <\/strong>The breath is already good exactly as it is. Through yoga, we simply create a little more room for it and bring it into balance. The saying above expresses this perfectly: in the breath, we truly relax our craving and aversion. We do not wish for the inhalation to pass or the exhalation to arrive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During the class, we mobilise the shoulders with a strap, practise sun salutations with Dolphin Downward Dog arms and move through several Warrior I sequences with\u00a0Parsvottanasana\u00a0and a rotation focused on opening the shoulders. We finish with several abdominal exercises on the floor and relaxation in a twist.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enjoy, my dears. I am happy that we are here and that what we are doing matters.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-23d635246252849ad6f9df14f2ea4b59 wp-block-paragraph\"><em>Mindful journal:\u00a0<\/em>Building on the opening journal prompt about recognising where pride or ego becomes too strong, add the intention to feel it in the body. Distinguish calm, effortless breathing from the breath that appears when the mind is caught in identification, craving or aversion. Write down your observations.\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\/2026\/01\/11_12_energetski_tok.webp\" aria-label=\"Open image: 11 12 Energetski Tok 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1024x576.webp\" alt=\"\" class=\"wp-image-9475\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/11_12_energetski_tok.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. THE FLOW OF ENERGY<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin with<em>\u00a0Dirga pranayama<\/em>\u00a0, breathing through the body\u2019s three chambers. We first fill the lower abdomen, then the space of the diaphragm and finally the chest. We carry this sequence and continuity of breath through every movement later in the class. By directing the breath with our attention and performing movement, we create a particular direction for energy to travel through the body. After breathing, we introduce a shoulder movement with a strap\u00a0that also irons and lengthens the fibres of the back and trapezius. We repeat the movement from different bases throughout the class.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class strengthens the foundation, legs and pelvis while lengthening the upper back and neck muscles. Alongside this, we cultivate a gentle, calm direction of energy. We also practise the\u00a0<em>Gomukha<\/em>arm position, in which we seek these two opposing directions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Give yourself enough time to devote attention to the movements and this conscious direction of energy.\u00a0<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-89a14cc9183b09ef4159df5285e9b706 wp-block-paragraph\"><em>Mindful journal: <\/em>What does the calm direction of the subtlest energy feel like? How can you connect with the aspect of yourself that is an energetic being? Feel and write down the difference between rigidity or blockage and energetic flow.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2026\/01\/14_12_mndfsf_.webp\" aria-label=\"Open image: 14 12 Mndfsf\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_.webp\" alt=\"\" class=\"wp-image-9476\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/14_12_mndfsf_-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 CLASS \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. <em>FACE YOGA<\/em><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today\u2019s Mindful Slow Flow class is dedicated\u00a0to mobilising the shoulders and neck, face yoga and exercises\u00a0that stimulate the vagus nerve. We mostly move only the neck and shoulders, so whenever sitting in the same position becomes tiring, change it and support yourself with a cushion.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>First, we connect with a long, calm and balanced breath. We remember that calibrating the breath is itself the finest form of energy work and that there is nothing to achieve. <\/strong>A person who can hold the breath longer or use longer counts is not better. Be honest with yourself and find the right measure. :) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We practise exercises for the shoulders, jaw and face, followed by\u00a0<em>Nadi Shodhana\u00a0pranayama.<\/em> You can introduce these vagus-toning exercises into your daily routine.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-f7cad37a96e451203409874979d5e5cc wp-block-paragraph\"><em>Mindful journal:<\/em> What does true surrender mean to you? How deeply can you release the need to know what life will bring? Surrender requires courage, yet it is the only way to live happily and freely. Explore your own measure of genuine surrender and describe the feeling.\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\/2026\/01\/15_12_baza_za_ramena.webp\" aria-label=\"Open image: 15 12 Baza Za Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-9477\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/15_12_baza_za_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\">4. A FOUNDATION FOR THE SHOULDERS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The task of today\u2019s class is to strengthen the muscles beneath the armpits, the middle back and the <em>core<\/em> so that the neck can lengthen from this base. The idea is for stress to travel downwards rather than rise upwards, and we use these muscles to establish that direction. Throughout the class, we practise several positions and movements in which this frame can be strengthened.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During sun salutations, we lower the knees to the floor and feel strength appear beneath the armpits, travel towards the abdomen and connect the front plane of the body.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We maintain the same awareness in Warrior II and a variation of<em>\u00a0Trikonasana<\/em>\u00a0in which a strap looped around the foot helps us extend upwards. You will see: throughout the class, we simply remember our intention. On the floor, lying on the abdomen, we move through a sequence that directly strengthens the middle back, abdominal muscles and obliques. We finish with\u00a0<em>Paschimottanasana<\/em>\u00a0using a strap, followed by integration of the abdomen while lying down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Through my practice, may I know clearly what I am doing and learn to arrange my body in the right balance of pride and humility: strength, determination and right intention, together with the joy of belonging to something greater\u00a0than ourselves and playing our part in its great game.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-baa5744a7e03d6d13d08bbd50f5e2e4b wp-block-paragraph\"><em>Mindful journal:<\/em> Describe what closes and overwhelms you. In which moments do you become aware that your body has taken a closed position? Which thoughts and emotions accompany that posture?<\/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\/2026\/01\/19_12_snaga_gdje_treba.webp\" aria-label=\"Open image: 19 12 Snaga Gdje Treba 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1024x576.webp\" alt=\"\" class=\"wp-image-9478\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/19_12_snaga_gdje_treba.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. STRENGTH WHERE IT IS NEEDED<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Continuing the previous class, we strengthen the muscles beneath the armpits, the middle back and the shoulder blades, connecting them with the strength of the core and legs.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Throughout the class, we emphasise guiding the breath along the length of the spine and gathering all our attention into that movement. With this principle, we repeat\u00a0arm movements with a strap from different bases. In particular, we hold the strap behind the back and draw the shoulder blades together in varied positions, learning to activate the muscles beneath the armpits and let the shoulders descend.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We practise\u00a0<em>Utthita Hasta<\/em>, Warrior I and\u00a0<em>Parsvottanasana<\/em>\u00a0with the same focus and principle,\u00a0as well as back exercises lying on the abdomen with a strap.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We also complete the class with Shoulderstand, moving especially slowly and carefully while feeling the neck muscles lengthen and smooth. When we want to change something intelligently, we work in harmony with what is present now. We move with what is and through what is, so the first step is to feel exactly what is here and, naturally, to accept it.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-eec4c9a05cf9b6da54f4f53b3f7530e5 wp-block-paragraph\"><em>Mindful journal: <\/em>\u00a0The way the body carries itself, literally the posture we take while experiencing different emotions, is a lifelong field of exploration. The invitation is to notice how thoughts and emotions shape us and arrange the body so that we\u00a0can carry them. Ask yourself: which posture does my body take under the influence of particular thoughts and emotions?<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1024x576.webp\" alt=\"\" class=\"wp-image-9479\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/22_12_masaza_twistom.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\">6. MASSAGE <em>THROUGH TWISTS<\/em><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We ask how contraction can travel down from the shoulders while the ribcage becomes more mobile. We introduce rotations that help the shoulders glide down and the neck lengthen from them. Imagine unscrewing a screw with each rotation. :) \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>We combine twists<\/em>\u00a0with positions that have a strong foundation in the legs. Feel the calm, stable strength into which shoulder stress can dissolve. Strength in the legs draws energy down from beneath the armpits. Dynamic rotational movements help lengthen the neck. The strap is our best friend again, so have it ready. :) <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-1bc232c07bdf3db08bf84e505abf44eb wp-block-paragraph\"><em>Mindful journal:<\/em> May everything I do serve something greater. I strive to become a better person and grow spiritually for the benefit of all people, not only myself. Try to see the wider, non-egocentric picture. Notice how it resonates when you tell yourself: may I offer my effort to master myself to all humanity and to the power greater than us.<\/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\/2026\/01\/27_12_unkcionalnost_daha.webp\" aria-label=\"Open image: 27 12 Unkcionalnost Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1024x576.webp\" alt=\"\" class=\"wp-image-9481\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/27_12_unkcionalnost_daha.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. THE FUNCTION OF BREATH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin by sitting quietly and breathing from the depth of the body through the whole body, establishing a coherent breath. We notice the function of inhalation and the function of exhalation. Once the two are equal in length, we connect this rhythm with coherent waves through the spine. We develop variations of this movement that give us new ways to feel the breath\u2019s function.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We move through slow sun salutations to raise the temperature, followed by several sequences with held poses in which we feel the whole body breathing and allow the asana to direct the breath through it. On the floor, we continue with positions that lower the shoulder blades and massage the length created in the neck.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class has a slow tone and somehow feels all-encompassing. :) <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-8318b63752765af443fc9b7edc15f2e6 wp-block-paragraph\"><em>Mindful journal:<\/em> Remember to relax into the present point in time and space. When we touch NOW, we find the starting point from which we can open to the rest of our life. Feel this present moment. Close your eyes briefly and notice where you are, including everything that is here, what you want and what you do not want.<\/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\/2026\/01\/29_12_bocni_trbusni-1024x576.webp\" alt=\"\" class=\"wp-image-9482\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/29_12_bocni_trbusni.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. OBLIQUES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today\u2019s class is very clear, from the title to the end: we strengthen the oblique abdominal muscles. We begin actively and dynamically. :) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We practise sun salutations to warm up and connect with the breath, then move into sequences from a Warrior II base in which we can pulse and strengthen the obliques. Several times we pulse and several times we hold\u00a0<em>Parsvakonasana<\/em>,\u00a0Reverse Warrior and\u00a0<em>Trikonasana<\/em>\u00a0with the arms in the air. As throughout the month, we ensure that the base is strong, calm and firm. On the floor, we practise Side Dolphin Planks, which target the obliques even more strongly. :) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Settle into your dynamic forty minutes of yoga.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-aa902ac497ab2814b85f553ffcf75cd7 wp-block-paragraph\"><em>Mindful journal: <\/em>\u00a0Feel the wider space\u00a0and time\u00a0around you. Move away from whatever pulls you into a narrow\u00a0sense of self and makes reality seem fixed. From a broader perspective, see everything with which you identify\u00a0as less personal. Write about your identification in the third person and try to take it a little less seriously.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\/2026\/01\/1_1_bez_stresa.webp\" aria-label=\"Open image: 1 1 Bez Stresa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1024x576.webp\" alt=\"\" class=\"wp-image-9483\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/1_1_bez_stresa.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:0px\" 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. WITHOUT STRESS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">By sitting and settling at the beginning,\u00a0the breath itself calls forth the concepts of pride and humility. Pride is a feeling of worth, fullness and determination; humility is the heartfelt feeling of belonging to something greater, to which we contribute our best intentions.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During the class, we build\u00a0on the previous practice and continue to work with the obliques, while integrating the strength beneath the armpits with the strength of the legs. You will remember this from earlier classes in the month.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We move through sun salutations, and in Sun Salutation II add\u00a0asanas and pulsations from positions supported by strong\u00a0legs. We practise the lateral lowering movement, this time with a strap beneath the shoulder blades.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Slowly immerse yourself in your time for yoga\u00a0and remember how we redefine\u00a0postural habits, reduce patterns of stress contraction and strengthen the muscles that support effortless upright posture.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I hope you have managed to\u00a0carry this idea through the month\u2019s classes and will remember to refresh the muscles\u2019 memory whenever you notice yourself beginning to enter a\u00a0<em>stress response<\/em>\u00a0with hunched shoulders.<\/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\"><\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-3514a71347d4989c0e810321c5281d2a wp-block-paragraph\"><em>Mindful journal:<\/em> Intention: I want to bring my determination, security and stability, together with the joyful surrender of knowing that I am part of something greater. I want to find the balance that lets me carry my body openly. This is my conscious choice: with small steps, day by day, I notice when I separate myself from the whole and remember to return.<\/p>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-c91f8deee3c04b730e14abb8038927ba wp-block-paragraph\"><\/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\"><\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena.webp\" aria-label=\"Open image: 10min Budenje Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-9484\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/01\/10min_budenje_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\">10 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">AWAKENING THE SHOULDERS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/3hYdJDLhlzU?si=_YjlQ3qYaEoHNJSh\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/3hYdJDLhlzU?si=_YjlQ3qYaEoHNJSh\">WATCH THE VIDEO<br><\/a>You do not need a mat. Simply stand up and begin gently mobilising the body and awakening its energy. :) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We open the chest and deeply mobilise the shoulder girdle, with an emphasis on strengthening the foundation in the legs. We practise several shoulder rotations and a backstroke-like movement from different squat positions.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The intention is to strengthen and stabilise the legs and pelvis while movement through the chest and shoulders creates breadth and relief.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this way, we establish the perfect balance of strength and relaxation that we practise carrying through the body, our movement and the way we train the muscles for upright posture.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enjoy and move at least a little every morning. It makes a great difference to the way we enter the day. :) <\/p>\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>Exercises that strengthen the legs, pelvis and spine so we can stand upright with ease, let the shoulders settle, lengthen the neck and open the chest.<\/p>\n","protected":false},"featured_media":17036,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[68,104,64,71,67,70],"product_tag":[121],"product_need":[970,910,958,934,942],"class_list":["post-20171","product","type-product","status-publish","has-post-thumbnail","product_cat-mindfulness-en","product_cat-online-yoga-en","product_cat-yoga-for-shoulders-and-chest","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2025","pa_intenzitet-intermediate","product_need-more-strength","product_need-deeper-inner-theme","product_need-reduce-stress","product_need-relax-shoulders-neck","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\/20171","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\/17036"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20171"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20171"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20171"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}