{"id":20183,"date":"2025-09-04T18:47:49","date_gmt":"2025-09-04T16:47:49","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/mindful-kukovi\/"},"modified":"2026-07-12T13:00:45","modified_gmt":"2026-07-12T11:00:45","slug":"mindful-hips","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/mindful-hips\/","title":{"rendered":"Mindful Hips"},"content":{"rendered":"\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"\" class=\"wp-image-6398\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.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\">ANTISTRESS YOGA \u2013 YOGA ZA KUKOVE<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mogu li sada kona\u010dno stati?\u00a0<br>Onako da se skroz opustim i resetiram?\u00a0<br>Da! U kolovozu se na online yogi opu\u0161tamo i uzemljavamo. Radimo restorativne i Yin asanse, Mindful slow flow yogu, kre\u0107emo se sporo te pu\u0161tamo stres i sve napetosti.\u00a0<strong>Fokusiramo rad na nje\u017enom otvranju kukova i ugodnim, sporim pokretima koji nam poma\u017eu da otpustimo \u017eurbu iz tijela.\u00a0<\/strong>U tom principu yoge povezujemo se s elementom zemlje i pu\u0161tanjem nepotrebnih napetosti iz sebe, prema dolje. Kao \u0161to se vi\u0161ak elektri\u010dne energije mo\u017ee spustiti u zemlju i ona \u0107e ga apsorbirati bez ikakvih posljedica, i mi \u201celektricitet\u201d (napetosti) iz svojeg tijela predajemo zemlji sa sigurno\u0161\u0107u. Kao i uvijek kroz sve \u0161to prolazimo bivamo mindful i meditiramo tijelom, svijesno oslu\u0161kuju\u0107i govor na\u0161ih senzacija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rad na zglobovima zdjelice<\/li>\n\n\n\n<li>restorativne asane za kukove<\/li>\n\n\n\n<li>osloba\u0111anje adrenalina iz tijela<\/li>\n\n\n\n<li>yoga za opu\u0161tanje<\/li>\n\n\n\n<li>antistress<\/li>\n\n\n\n<li><em>mindful\u00a0<\/em>pokret<\/li>\n\n\n\n<li>duboko disanje<\/li>\n\n\n\n<li>yoga nidra<\/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\/09\/2_8_uvodno_mindful_kukovi.webp\" aria-label=\"Open image: 2 8 Uvodno Mindful Kukovi 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/2_8_uvodno_mindful_kukovi-1024x576.webp\" alt=\"\" class=\"wp-image-8861\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/2_8_uvodno_mindful_kukovi-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/2_8_uvodno_mindful_kukovi-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/2_8_uvodno_mindful_kukovi-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/2_8_uvodno_mindful_kukovi.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\">MINDFUL KUKOVI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Definicija tjelesne svijesti je osjetiti bilo \u0161to tijelom, bez obzira da li je to neko usko polje, \u0161ira zona ili cijelo tijelo.\u00a0Koja je razlika izme\u0111u ne usmjerene tjelesne svijesti i mindful tjelesne svijesti. Tjelesna svijest ima svoj prirodan tok ali kad mi upalimo svoj mindfulness mo\u017eemo birati kamo \u0107e pa\u017enja i\u0107i u tijelo i koliko \u0107e \u0161iroka ostati uz to s kojim \u0107e se odnosom pridru\u017eiti onome \u0161to osje\u0107amo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj mjesec na satima biramo pa\u017enju vi\u0161e pridru\u017eivati kukovima i zoni zdjelice\u00a0i zato smo postavili namjeru: Neka idem od gusto\u0107e i krutosti, koja mo\u017ee biti u toj zoni tijela, prema prostornost, lako\u0107i kretanja, gipkosti.\u00a0<strong>Namjera nam je neka idem prema osloba\u0111anju energije iz kukova.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kukovi jesu jedna zona u kojoj se lako adrenalin, a time i stres i traume\u00a0skupljaju u tijelu. Pogotovo uz ovaj na\u0161 \u017eivotni stil u kojem imamo navike \u010desto dulje biti stati\u010dni, zbog \u010dega se tijelo ukru\u0107uje.\u00a0<br>Od asana pro\u0161li smo samo par stvari kao prvo sjedenje na jastuku u\u00a0<em>Vajrasani<\/em>\u00a0iz koje smo nastavili u dublje rotacije u kukovima \u2013\u00a0<em>Gomukhasana<\/em>\u00a0noge na jastuku. Na podu smo pro\u0161li jednu restorativnu asanu u kojoj je jedan kuk u unutarnjoj, a drugi u vanjskoj rotaciji. Namjestili smo polo\u017eaje s dosta pomagala.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon razgovora i pitanja prelazimo na sat yoge koji je naravno jako lagan, ugodan i uz obja\u0161njenja dodiruje teme koje smo uveli u uvodu.<\/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\/09\/4_8_kukovi_pokrecu.webp\" aria-label=\"Open image: 4 8 Kukovi Pokrecu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/4_8_kukovi_pokrecu-1024x576.webp\" alt=\"\" class=\"wp-image-8863\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/4_8_kukovi_pokrecu-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/4_8_kukovi_pokrecu-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/4_8_kukovi_pokrecu-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/4_8_kukovi_pokrecu.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. KUKOVI POKRE\u0106U<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010deli smo sat s hodanjem u mjestu. Smjer razgibavanja koji zadaju kukovi i zdjelica, a prate cijela le\u0111a i cijelo tijelo kao val. Nastavili\u00a0smo s <em>cat-cow<\/em> valovima u kojima opet pa\u017enju stavljamo na na\u010din da zdjelica pokre\u0107e val kroz tijelo ali i budi val daha. Nakon toga prelazimo u modificirane, lagane i proto\u010dne pozdrave suncu koji \u0107e nam biti osnova ovaj mjesec za sate. Vrlo su ugodni, lako se mo\u017ee u\u0107i u ritmi\u010dnost pokreta, a nisu ni malo vatreni. Nakon njih pripremamo se za goluba u kojem ostajemo malo dulje, opu\u0161tamo se i tra\u017eimo mjeru u kojoj lako do\u017eivimo intenzivno i pustimo da prostruji kroz nas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za kraj pro\u0161li smo mali most na podr\u0161ci i opustili se u <em>Shavasani<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kontemplirali smo o\u00a0tra\u017eenju slobode unutar ograni\u010denja, zakoni prirode koji utje\u010du na sve nas\u2026 <\/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\/09\/7_8_sve_je_kako_treba.webp\" aria-label=\"Open image: 7 8 Sve Je Kako Treba 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/7_8_sve_je_kako_treba-1024x576.webp\" alt=\"\" class=\"wp-image-8865\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/7_8_sve_je_kako_treba-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/7_8_sve_je_kako_treba-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/7_8_sve_je_kako_treba-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/7_8_sve_je_kako_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\">2. SVE JE KAKO TREBA BITI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo s laganim ljulju\u0161kanjem u stoje\u0107em polo\u017eaju da probudimo meko\u0107u kroz tijelo i da se dah lak\u0161e pro\u0161iri. Ta su po\u010detna razgibavanja\u00a0malo i probudila mi\u0161i\u0107e u kukovima.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon razgibavanja sjedamo u pod i radimo praksu yogijskog disanja. Vje\u017ebamo koherentan dah \u2013 jednaku duljinu udaha i izdaha te nakon toga praksu u kojoj je dah malo dulji. Ostanemo osjetiti svoje tijelo i spojiti pa\u017enju s tijelom te postavimo namjeru za somatskom praksom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pri\u010dali smo kako je ta na\u0161a mindful pa\u017enja ugodna, nje\u017ena, topla svjetlost, lijepe boje koja ve\u0107 sama po sebi ima upisano suosje\u0107anje i s njom dodirujemo svoje tijelo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo sa satom u kojem se nakon par onih blagih pozdrava suncu bavimo ve\u0107 najavljenom temom otvaranja kuka. Pro\u0161li smo vje\u017ebu za razgibavanje u ja\u010danje te se na podu legli na trbuh u \u017eabu. U \u017eabi radimo jednu specifi\u010dnu i rekla bih izazovnu vje\u017ebu, vidjet \u0107ete dosta je specifi\u010dna i jako u\u010dinkovita sigurna sam da aktivira mi\u0161i\u0107e i smjerove u tijelu koje nikada ne radite.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sjetili smo se da je sada i ovdje\u00a0sve ba\u0161 onako kako treba biti i da se mo\u017eemo spustiti u taj osje\u0107aj i prepu\u0161tanje \u017eivotu. Uzimamo u obzir svoje averzije i ideje kako bi trebalo biti ali im se obra\u0107amo sa suosje\u0107anjem, prihvatimo\u00a0nezadovoljstvo ali na njega ne \u017eelimo odgovarati sa svojim averzijama.\u00a0<\/p>\n<\/div>\n<\/div>\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe.webp\" aria-label=\"Open image: 9 8 Mndfs Mir Ispod Sebe\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe.webp\" alt=\"\" class=\"wp-image-8909\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/9_8_mndfs_mir_ispod_sebe-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW SAT \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. MIR ISPOD SEBE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Osjeti mir ispod sebe, zemlju koja je mirna i stabilna. Spoji svoju pa\u017enju s tim mirom i pusti da se energija tijela stalo\u017ei. Neka se i dah umiri, neka postane uravnote\u017een<\/strong>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Legli smo na trbuh i prodisali do donjeg trbuha i onda jo\u0161 ni\u017ee, dublje u zdjelicu, doveli smo na\u0161e svjetlo u te dijelove tijela i pustili ih da se otvaraju u par laganih\u00a0polo\u017eaja.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posebno smo naglasili otvaranje prostora u kojem se bedrena kost spaja sa zdjelicom \u2013 prednje strane prepona. To smo otvaranje intenzivirali s nekoliko polo\u017eaja u kojima ste pozvani namjestiti se da vam je ugodno, a da se ipak osjeti istezanje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prebacili smo se na le\u0111a i tako\u0111er potra\u017eili otvaranje tog dijela prepona u varijanti le\u017ee\u0107eg\u00a0<em>diamond<\/em>\u00a0polo\u017eaja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pripremite si dekicu, jastuk mo\u017eda ciglicu vidjet \u0107ete \u0161to \u0107e vam biti najkorisnije za dobro se namjestiti.<\/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\/09\/11_8_sigurnost_strah.webp\" aria-label=\"Open image: 11 8 Sigurnost Strah 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/11_8_sigurnost_strah-1024x576.webp\" alt=\"\" class=\"wp-image-8911\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/11_8_sigurnost_strah-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/11_8_sigurnost_strah-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/11_8_sigurnost_strah-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/11_8_sigurnost_strah.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. SIGURNOST VS STRAH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah na po\u010detku pitali smo se kako se nositi sa strahom strah.\u00a0Strah u na\u0161em umu stvara iluziju, pri\u010da pri\u010de koje nam se \u010dine jako stvarne i zbog toga nas mo\u017ee odvesti u nezdrava stanja uma. Va\u017eno je prepoznati strah i ne povjerovati mu. Znamo da nije zdravo \u017eivjeti u strahu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo zagrijavanje i pripreme za gu\u0161tera s pokretom iz prepona naprijed \u2013 natrag. Nakon nekoliko polo\u017eaja zadr\u017eali smo gu\u0161tera, malo intenzivnu i izazovnu asanu. Naravno ponu\u0111eno je da odaberete opciju koja vam je korisna. Kroz bivanje u tom polo\u017eaju pu\u0161tali smo kukovima da se otope i opuste s povjerenjem u sigurnost da je sada sve u redu i da imamo kontrolu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rekli smo si: \u201cNeka osvijestim strah i pri\u010du koju mi pri\u010da, neka ulo\u017eim trud da ne dozvolim da mu povjerujem, neka sa suosje\u0107anjem ostanem u tijelu gdje je bistrina senzacija straha, a ne u njegovoj pri\u010di koja je zastra\u0161uju\u0107a.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Povezali smo se s mirom ispod sebe, s osje\u0107ajem sigurnosti u na\u0161em tijelu i s dodirom s mirnom podlogom. Pustili smo srce da se otvori, suprotno od straha, idemo se napuniti sigurno\u0161\u0107u ljubavlju i povjerenjem.<\/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\/09\/14_8_Izdah_u_zemlju.webp\" aria-label=\"Open image: 14 8 Izdah U Zemlju 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/14_8_Izdah_u_zemlju-1024x576.webp\" alt=\"\" class=\"wp-image-8913\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/14_8_Izdah_u_zemlju-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/14_8_Izdah_u_zemlju-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/14_8_Izdah_u_zemlju-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/14_8_Izdah_u_zemlju.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. IZDAH U ZEMLJU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nit dana\u0161njeg sata je poseban na\u010din disanja: <strong>Na dugi mirni udah udi\u0161emo svje\u017einu, bistrinu i lako\u0107u, a s izdahom izdi\u0161emo sporo kao kroz slam\u010dicu na usta, svu gusto\u0107u i te\u017einu koje \u017eelimo spustiti u zemlju. <\/strong>Zapo\u010deli smo s tim na\u010dinom disanja u sjede\u0107em polo\u017eaju da osvijestimo smjer i vrstu pa\u017enje. Naglasili smo isti put daha s dizanjem ruku te da ga dodatno potenciramo isto disanje radimo u \u010du\u010dnjevima, neka cijelo tijelo izdi\u0161e u zemlju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno u \u010du\u010dnjevima ve\u0107 najavljujemo zagrijavanje kukova za rotacije otvaranja. Pro\u0161li smo nekoliko pozdrava suncu, onih laganih i jo\u0161 par pokreta za otvaranje kukova i pre\u0161li na slijed restorativnih asana iz serije <em>Badhakonasana<\/em>. U tim mirnim asanama koje otvaraju kukove imamo vremena osjetiti i opu\u0161tati napetosti iz zdjelice.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ulazimo polako i do dubine koja nam je korisna i palimo na\u0161e disanje prema zemlji, da izdahom uzemljujemo. Pripremite si dekicu ili jastuk za sat i pripremite se za zaroniti u sebe. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nije va\u017eno do koje \u0107emo dubine u\u0107i u asane otvaranja kukova ve\u0107 upravo koliko \u0107emo iskreno i mirno ostati sa senzacijama koje se bude. <\/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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/18_8_ljubav_kukovima-1024x576.webp\" alt=\"\" class=\"wp-image-8915\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/18_8_ljubav_kukovima-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/18_8_ljubav_kukovima-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/18_8_ljubav_kukovima-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/18_8_ljubav_kukovima.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. LJUBAV KUKOVIMA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">I dana\u0161nji sat nastavljamo rad s otvaranjem kukova. Prvo malo zagrijavanja i spu\u0161tanja pa\u017enje pa nekoliko pozdrava suncu da bismo pro\u0161li ratnika dva i onda se spustili na pod. U sjede\u0107em polo\u017eaju pro\u0161li smo\u00a0<em>Joni asanu<\/em>,\u00a0<em>Baddhakonasan<\/em>u i varijantu\u00a0kornja\u010de,\u00a0<em>Kurmasane<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve tri polako i do dubine koja nam je ugodna, pu\u0161taju\u0107i te\u017einu u zemlju, a dovode\u0107i prostranost u kukove.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga samo smo legli u pod i ostali le\u017eati otvorenih kukova, jo\u0161 se malo prepu\u0161tati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat je lagan, ako \u0107e vam zatrebati ciglica ili dekica, neka budu pri ruci.<\/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\/09\/21_8_yogijski_cucanj.webp\" aria-label=\"Open image: 21 8 Yogijski Cucanj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/21_8_yogijski_cucanj-1024x576.webp\" alt=\"\" class=\"wp-image-8917\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/21_8_yogijski_cucanj-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/21_8_yogijski_cucanj-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/21_8_yogijski_cucanj-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/21_8_yogijski_cucanj.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. YOGIJSKI \u010cU\u010cANJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna od \u201cnajzdravijih\u201d i najkorisnijih asana \u2013\u00a0<em>Malasana<\/em>\u00a0ili jogijski \u010du\u010danj. Duboki \u010du\u010de\u0107i polo\u017eaj u kojem razgibavamo unutarnje slojeve vezi i mi\u0161i\u0107a ali i ja\u010damo duboke mi\u0161i\u0107e u kukovima. Redovito \u010du\u010danje tijekom dan jako je zdravo i preporu\u010duje se da odr\u017eavamo rutinu tog pokreta. Da se sjetimo \u010du\u010dnuti vi\u0161e puta u danu i zadr\u017eati \u010du\u010danj dok ne\u0161to radimo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161njim satom pripremali smo se za \u010du\u010danje s mnogo razgibavaju\u0107ih polo\u017eaja i pokreta te ostali malo osjetiti duboku\u00a0<em>Malasanu<\/em>\u00a0sa stanjem uma u kojem propu\u0161tamo kroz tijelo. S obzirom na to da su \u010du\u010dnjevi pokret otvaranja kukova slu\u017eili su kao zagrijavanje za varijantu duplog goluba \u2013 asane koja intenzivno otvara kukove.Ve\u0107 smo sada spremni mirno pustiti napetost koja se mijenja i mo\u017eemo pustiti da ne stvaramo kritiku ili averziju prema tome \u0161to osje\u0107amo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razlikujemo tjelesne senzacije i svoj odnos do njih, u tom razumijevanju je mogu\u0107nost prostora da ne reagiramo. U svojem tijelu osjetimo to da smo doslovno sretni kada je u tijelu ugodno, a nesretni kada je neugodno, kada imamo vlastito iskustvo te klackalice znamo da si mo\u017eemo pomo\u0107i s razgibavanjem, istezanjem, disanjem, da dobijemo malo prostora..<\/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\/09\/24_8_pelvicnodno-1024x576.webp\" alt=\"\" class=\"wp-image-8920\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/24_8_pelvicnodno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/24_8_pelvicnodno-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/24_8_pelvicnodno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/24_8_pelvicnodno.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. PELVI\u010cNO DNO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo spu\u0161tali pa\u017enju na trokut pelvi\u010dnog dna: pubi\u010dna kost \u2013 dvije sjedne kosti, izme\u0111u kojeg se nalaze mi\u0161i\u0107i pelvi\u010dnog dna. To su jako va\u017eni mi\u0161i\u0107i za odr\u017eavanje snage koji daju podr\u0161ku svim organima kao i kralje\u017enici. U nekoliko vje\u017ebi dotaknuli smo ih direktno, a u nekoliko uz pomo\u0107 okolnih mi\u0161i\u0107a, kao \u0161to su gluteus i naravno mi\u0161i\u0107i nogu\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uz razgibavanje i tu ciljanu snagu tijekom sata smo radili i vje\u017ebe opu\u0161tanja te se svako malo prisjetili disanja koje je tako\u0111er va\u017ean dio uklju\u010divanja mi\u0161i\u0107a dna zdjelice kao i smjera njihovog kretanja.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo snage isprepleteno s malo opu\u0161tanja i otvaranja kukova i sat nam je brzo pro\u0161ao. :)<\/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\/09\/28_8_disanje_s_osmijehom.webp\" aria-label=\"Open image: 28 8 Disanje S Osmijehom 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/28_8_disanje_s_osmijehom-1024x576.webp\" alt=\"\" class=\"wp-image-8922\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/28_8_disanje_s_osmijehom-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/28_8_disanje_s_osmijehom-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/28_8_disanje_s_osmijehom-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/28_8_disanje_s_osmijehom.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. OSMIJEH S DAHOM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">U sat kre\u0107emo s fokusom na disanje, lagano produbljivanje daha i uspostavljanje koherentnog ritma. Nagla\u0161avamo dah pokretom i kojim potenciramo valove i ritam. <strong>Disali smo tako da udahnemo osmijeh i izdahnemo ga u prostor oko sebe.<\/strong> Pritom smo zagrijali kukove i pro\u0161li nekoliko laganih pozdrava suncu.\u00a0<br>U satu se bavimo dosta bazi\u010dnim polo\u017eajem otvaranja kuka kojeg zauzimamo u vi\u0161e asana. Prepoznati \u0107ete ga, jedan je od \u010destih. Kako radimo i asane kojima dodirujemo intenzivne senzacije sjetili smo se one na\u0161e mindful mjere: da se mo\u017eemo vi\u0161e opustiti u polo\u017eaju nego biti u gr\u010du. <strong>Dok mislimo da bi se trebali spustiti dublje u polo\u017eaj radimo kontraproduktivno jer idemo u bol u kojoj se tijelo zatvara, a mi ga forsiramo jer mislimo da bi ne\u0161to trebali posti\u0107i. <\/strong>Produktivno je biti u polo\u017eaju gdje se tijelo mo\u017ee opustiti i onda \u0107e se samo otvoriti da ide dublje. :)<br>Tako je i u na\u0161em \u017eivotu: ono \u0161to forsiramo, gdje imamo averzije i \u017eudnje, ako nastavljamo stiskati samo se stvara sve ve\u0107i gr\u010d. Tek kad promijenimo stav, opustimo se i na\u0111emo mjeru da to propustimo, prihvatimo i otopimo se kroz ono \u0161to je, stvar se transformira. Taj mehanizam mo\u017eemo najlak\u0161e prakticirati dok vje\u017ebamo yogu u polo\u017eajima, a onda ga primijenimo na ostale stvari u \u017eivotu.<\/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\/09\/30_1_9_odnosi_kukovima.webp\" aria-label=\"Open image: 30 1 9 Odnosi Kukovima 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_1_9_odnosi_kukovima-1024x576.webp\" alt=\"\" class=\"wp-image-8924\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_1_9_odnosi_kukovima-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_1_9_odnosi_kukovima-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_1_9_odnosi_kukovima-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_1_9_odnosi_kukovima.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. ODNOSI U KUKOVIMA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nji sat je igra s kombinacijom otvaranja kukova i\u00a0<em>twistova<\/em>. Vizualizirali smo onaj trokut u tijelu koji se spaja u zdjelici \u2013 kralje\u017enica i dvije bedrene kosti u kojem se odnosi tih kuteva mijenjaju kako se mi kre\u0107emo ili dr\u017eimo polo\u017eaje. Zato nam i je zanimljivo osjetiti odnose koji nastaju kada razgibavanju i otvaranju kukova dodamo jo\u0161 i rotacije oko struka, oko donjeg trbuha.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nekoliko asana u kojima smo polo\u017eaje zadr\u017eali i nekoliko u kojima smo rotacije pulsirali. Sve provedeno s pomnim dubokim dahom spojenim s pokretom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Svaki put kad se vra\u0107amo iz\u00a0<em>twista<\/em>\u00a0u neutralan polo\u017eaj mo\u017eemo primijetiti val senzacija opu\u0161tanja u tijelu i to kako se disanje ponovo prirodno produbi.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dah nam je nit vodilja i smjer kretanja energije.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte u satu i dobro razgibajte svoje mindful kukove. :)<\/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\/09\/30_4_9_zdjelica_dise.webp\" aria-label=\"Open image: 30 4 9 Zdjelica Dise 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_4_9_zdjelica_dise-1024x576.webp\" alt=\"\" class=\"wp-image-8926\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_4_9_zdjelica_dise-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_4_9_zdjelica_dise-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_4_9_zdjelica_dise-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/30_4_9_zdjelica_dise.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. ZDJELICA DI\u0160E<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sve mogu puno bolje rije\u0161iti kad stanem i uzemljim se nego dok sam u \u017eurbi i u napetosti. Stanemo i uzmemo si vremena i neka nas yoga tome u\u010di. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas smo zapo\u010deli sat s disanjem s pa\u017enjom kao da zdjelica di\u0161e, pogotovo kao da pokret kre\u0107e iz te di\u0161u\u0107e zdjelice. Tako su nam se nastavili i pokreti, zdjelica je disala i radila val koji su pratili le\u0111a i vrat. Prolazili smo pozdrave suncu i razgibavanje kukova u bazi ratnika dva. Na podu imamo jo\u0161 par restorativnih asana za otvaranje kukova i za osvijestiti odnose nogu i kralje\u017enice kroz kukove u rotacijama.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opet kad ostajemo malo dulje pazimo na na\u0161 Mindful omjer<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neka ostanemo u dodiru sa zemljom, tamo gdje smo mirni i stabilni, da znamo da je na\u0161e tijelo siguran dom. :)<\/strong><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala.webp\" aria-label=\"Open image: 10 8 10min Kroz Stopala 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala-1024x576.webp\" alt=\"\" class=\"wp-image-8928\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/09\/10_8_10min_kroz_stopala.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">+ 10 MIN SAT ZA SVAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">KROZ STOPALA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratki stoje\u0107i sati\u0107 u kojem se malo centriramo, budimo finu energiju sloja ispod ko\u017ee s ljulju\u0161kanjem i odradimo nekoliko \u010du\u010dnjeva i blagih otvaranja kukova.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo cat cow pokrete od koljena i flaminga te par \u0161irokih \u010du\u010dnjeva s prijenosom te\u017eine sve dok se stabilno i mirno uzemljujemo kroz stopala.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Podsjetili smo se da mo\u017eemo uvijek staviti pa\u017enju na stopala, njihov miran dodir s podlogom i osjetiti mirnu stabilnost ispod nas. <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A focus on gentle hip opening and grounding through comfortable, slow movements and restorative poses that help the body release its sense of hurry.<\/p>\n","protected":false},"featured_media":8423,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,68,72,65,106,67,70],"product_tag":[121],"product_need":[930,898,906,926,958],"class_list":["post-20183","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-mindfulness-en","product_cat-restorative-yoga","product_cat-yoga-for-mental-health","product_cat-yoga-for-the-hips","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2025","pa_intenzitet-light","product_need-gentle-practice","product_need-better-mobility","product_need-deeper-rest","product_need-cultivate-presence","product_need-reduce-stress","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/20183","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\/8423"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20183"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20183"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20183"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}