{"id":20184,"date":"2025-11-03T11:16:22","date_gmt":"2025-11-03T10:16:22","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/os-sadasnjeg-trenutka\/"},"modified":"2026-07-12T00:25:14","modified_gmt":"2026-07-11T22:25:14","slug":"axis-of-the-present-moment","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/axis-of-the-present-moment\/","title":{"rendered":"Axis of the Present Moment"},"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=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png\" alt=\"\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">YOGA FOR THE BACK \u2013 SPINAL STABILITY<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>I like to say that the spine is the axis of the present moment. It is a very good metaphor: our life and the time and space we inhabit truly revolve around this axis.<\/strong> The body is always here in the present moment, and the spine is the central nervous system through which we become present. It is the body\u2019s principal energy channel. When we align and position it well, we can carry our presence, agility and openness with ease. With great respect, this month we stabilise, lengthen, decompress, strengthen and mobilise the back, aiming to create length from below and uprightness above. Maintaining this stable yet adaptable column is lifelong work. A comfortable, healthy spine is the foundation from which we can build our health. We therefore strengthen the muscles along it, mobilise and invert it, connect the body into a whole through it and return to the present moment.<\/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>back pain and tension<\/li>\n\n\n\n<li>torso strength<\/li>\n\n\n\n<li>connection throughout the body<\/li>\n\n\n\n<li>opening the chest<\/li>\n\n\n\n<li>upright posture<\/li>\n\n\n\n<li>spinal strength<\/li>\n\n\n\n<li>spinal mobility<\/li>\n\n\n\n<li>endurance and strength<\/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\/2025\/11\/4_10_uvodna_radionica.webp\" aria-label=\"Open image: 4 10 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-9123\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_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\">INTRODUCTORY TALK AND YOGA CLASS ON THE MONTH\u2019S THEME \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">AXIS OF THE PRESENT MOMENT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The month\u2019s title refers to several aspects. First, it points to the axis within the body that supports everything, holds us upright and around which everything revolves. Through asanas, we aim\u00a0to build this axis so it is stable at the base and long and open above, following what I call the principle of effortless uprightness. In this way, we carry ourselves openly and upright without strain.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is an attitude, not merely a posture or appearance, but a relationship with life. Relationship determines how we touch something and how we are present with it. Effortless uprightness is a way of carrying that relationship, bringing openness, calm and security into situations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The idea of the spine as the axis of the present moment also means returning to a foundation within the body where there is no judgement or prejudice. <\/strong>We return to the present moment through the back of the body and the deep support we received as a small baby. The support of palms beneath the sacrum returns us to that basic holding, from which our deep trust in ourselves and life can grow.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Through the asanas, we enter the body and practise a thorough meditation on awareness of the spine and the mobility of its segments. We then move through exercises that strengthen the pelvic\u00a0floor and legs, together with rotations around this straight axis of the present moment. Several hip-opening asanas help the base open and align so it can become a home for the spine.<\/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-eae168f1461ad90dbd05a63dbc2010e0 wp-block-paragraph\"><em>Mindful journal:<\/em> Feel into the question: who am I before I was born, before experiences and relationships conditioned me? Who am I when I release my ideas\u00a0about myself and about how others see and experience me? Describe what is conditioned and what belongs to your being in its honest existence.<\/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\/11\/6_10_korito_kreljeznice.webp\" aria-label=\"Open image: 6 10 Korito Kreljeznice 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1024x576.webp\" alt=\"\" class=\"wp-image-9124\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice.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. THE SPINE\u2019S RIVERBED<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin in a wide squat, arranging the spine as a straight line along which we rise and lower. The pelvis is tucked, ribs drawn in and chin lowered, while our attention observes the spine from behind as the axis of movement. In this way, we connect with the axis of the present moment and strengthen the foundation from which it is built.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class continues in a tone of calm, straight lines, emphasising the stabilising muscles of the pelvis and legs. We practise several sun salutations and hold a few asanas. In the standing asanas, we ground thoroughly and maintain stable contact with the floor, which is reflected in the strength of the pelvic floor. We again practise\u00a0and revisit\u00a0<em>Malasana<\/em>\u00a0as a foundation\u00a0and riverbed for the spine. Remain at a depth available to you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the end, we relax and return the breath to depth and balance.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Several times throughout the class, we remember to return to the spine, the calm and stable axis within us, \u00a0and connect with its quiet, non-judgemental truth.<\/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-679edbe64ef73531fd83af9b90b8fc8c wp-block-paragraph\"><em>Mindful journal:<\/em> What can returning to the foundation of your being teach you or help you remember?<strong> <\/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\/11\/9_10_medukraljeznicni_prostor.webp\" aria-label=\"Open image: 9 10 Medukraljeznicni Prostor 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1024x576.webp\" alt=\"\" class=\"wp-image-9127\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor.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. SPACE BETWEEN THE VERTEBRAE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin with a short centring practice using the breath and spine.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We connect the breath so that the inhalation travels upwards along the spine and energetically lengthens it, while the exhalation descends towards the pelvis and grounds it.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We carry this principle through the class and emphasise it through a movement in which the arms rise and pelvis descends on the inhalation, returning on the exhalation. More precisely, the inhalation lengthens the spine and expands the intervertebral spaces by moving its segments in two opposing directions.\u00a0We enter a calm rhythm of sun salutations and then practise several asanas that emphasise creating space between the vertebrae. \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class also strengthens the glutes and other pelvic muscles. It is calm and stable, bringing determination as well as joy because we are doing something so beneficial for ourselves. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We return to the open awareness of the body. Through yoga, we not only honour what is here, but transform it into an even more open awareness. <\/strong>An awareness that notices\u00a0greater detail and is more ready to accept and release with ease, without attaching to thoughts and states.<\/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-d088d58d591e7c4f68a3892ac93ab88f wp-block-paragraph\"><em>Mindful journal: <\/em>Feel the spine as the axis around which everything else revolves. Several times during the day, close your eyes, feel this axis and connect with it. Notice what else can fall away when you direct your attention there.<\/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\/2025\/11\/11_10_mndfsf_duboko_otpustanje.webp\" aria-label=\"Open image: 11 10 Mndfsf Duboko Otpustanje\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje.webp\" alt=\"\" class=\"wp-image-9128\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-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. DEEP RELEASE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin lying on the abdomen and relax the body and belly into the floor. The breath becomes calm and deep, reaching the lower abdomen. Several positions open from here to mobilise the spine, and we practise them with great gentleness and precision. Between them, we rest in\u00a0<em>Balasana,\u00a0<\/em>where we return to the feeling of the pose lengthening the muscle fibres of the lower back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After turning onto the back, we move through several relaxing rotations that allow deep stress to leave the body. We direct the breath towards the lower abdomen without forcing, relaxing so the breath can enter us and releasing a slow exhalation through the mouth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Throughout the class, we move towards releasing deep contraction and stress from the back, pelvis and lower abdomen by breathing into this deep region and massaging the spine.<\/strong> Enjoy, gently rock into your body and rest in present body awareness.<\/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-eb77e737f90b5c0f31e659cf40b6a2c0 wp-block-paragraph\"><em>Mindful journal:<\/em> Which thought repeats itself? Become aware of the idea\u00a0it carries and the energy in the body that accompanies it. A thought is part of the body\u2019s energetic state.<\/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\/11\/13_10_odvinuta_duzina.webp\" aria-label=\"Open image: 13 10 Odvinuta Duzina 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1024x576.webp\" alt=\"\" class=\"wp-image-9137\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina.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. UNWINDING INTO LENGTH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We lengthen the axis that we recognise as support within the body, allowing energy to flow freely upwards. In this class, we unscrew the back through spiralling rotations. We practise dynamic and static rotations around the central axis, deepening the twist with the exhalation and lengthening the spine with the inhalation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Through several positions and movements, we awaken the energy of the central channel by relying on its axis.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class combines short dynamic segments with more static holds. Work within your own measure, slowly and precisely. I think the intention of the class will be clear.<\/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-7277dee2a71238d9127e58bf994b1ff7 wp-block-paragraph\"><em>Mindful journal:<\/em> Remember\u00a0a time in your life when you held a stable, determined position that you stood behind, and call that feeling to mind. The feeling\u00a0of relying on yourself and your truth, with a clear YES and NO.\u00a0<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni.webp\" aria-label=\"Open image: 16 10 Izduzi Zarotiraj Okreni 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1024x576.webp\" alt=\"\" class=\"wp-image-9143\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni.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. LENGTHEN \u2013 ROTATE \u2013 INVERT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We alternate these three principles of spinal movement throughout today\u2019s class from different bases. Lengthening the spine means letting the pelvis descend while extending the arms and crown\u00a0upwards on the inhalation, pressing the breath into the spaces between the vertebrae.\u00a0Rotation follows what we practised in the previous class: dynamic turns around the spine\u2019s upright axis. Inversion means turning the spine upside down after these two movements, decompressing the vertebrae and once again pressing a calm, deep inhalation into the spaces between them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We arrange these\u00a0directions\u00a0of movement from four bases and repeat them several times: a wide squat, Warrior I, a narrow squat or U<em>tkatasana<\/em>\u00a0and\u00a0<em>Low Lunge<\/em>. <strong>It is worth investing a little effort for a short time, naturally with the clear intention of finding our long axis and free-flowing energy through it.<\/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-15d80e7d66350066213fcb350aa288d7 wp-block-paragraph\"><em>Mindful journal: <\/em>Place\u00a0one issue that troubles you in the calm space in front of you, creating the conditions to look at it with non-judgemental\u00a0eyes. From a spacious perspective, notice how it feels and resonates. See unrest from a wide angle and a calm viewpoint, without running away, fighting, hiding or avoiding it. How does it feel to approach what triggers you in this way?<\/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\/2025\/11\/20_10_sloboda-1024x576.webp\" alt=\"\" class=\"wp-image-9145\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda.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. FREEDOM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What is the difference between contraction and tightness, and spaciousness and freedom? It is the difference in the quality of our life.<\/strong> The greater the part of life we spend in the sensations and\u00a0<em>mindset<\/em>\u00a0of spaciousness, the easier and better life becomes regardless of what is happening. Do you think this hypothesis holds true?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To connect this with today\u2019s class, we create room in the joints of the spine, the centre of the nervous system and of energetic contraction. We practise a mixture of spinal movements: rotations with one shoulder up and the other down, Cat-Cow movements from several bases and inversions. We warm up with sun salutations and hold several asanas, including Revolved Triangle, for which you should prepare a block. We finish with a small Bridge and\u00a0<em>Viparita Karani<\/em>.<\/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-a80a0cdd16790c99c347d26bed27bd20 wp-block-paragraph\"><em>Mindful journal:<\/em> Explore the literal difference between tightness and freedom in the body and how it affects everything else in life. How do you feel when the body is more spacious and free?<\/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\/11\/23_10_tu_sam.webp\" aria-label=\"Open image: 23 10 Tu Sam 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1024x576.webp\" alt=\"\" class=\"wp-image-9147\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam.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. I AM HERE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>This is another way of saying that we return to the axis of the present moment. The reminder I am here runs throughout the class as we repeatedly return attention to ourselves through movement and breath. \u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, we practise lateral back movements, some dynamic and some static. The dynamic movements emphasise slow motion from a well-grounded base, with the\u00a0abdominal muscles engaged so the obliques work precisely. From the start, we attend to the back as a line built from many small segments and visualise it bending correctly to the side. Every segment participates equally, together creating a full range of motion.\u00a0We practise a variation of\u00a0<em>Trikonasana<\/em>\u00a0with a strap, holding ourselves steadily and using the support to stack one shoulder above the other.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strengthening the obliques may feel, shall we say, interesting, but simply give your best. A few minutes of effort create the wonderful feeling of an awakened abdomen for the rest of the day. We finish by resting in\u00a0<em>Bananasana<\/em>\u00a0, passively stretching the sides and relaxing into the present reality of the body.\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-44e61c70466c031e6344224745f174c5 wp-block-paragraph\"><em>Mindful journal:<\/em> As often as possible during the day, simply remember: I am here. Write down what you find within yourself in the moments\u00a0when awareness returns. Which thought, sensations and state are present? Observe what is here now without judgement and describe it as a witness.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/youtu.be\/5I4SiI_qzp8\" aria-label=\"Open image: 27 10 Dah Kroz Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1024x576.webp\" alt=\"\" class=\"wp-image-9148\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda.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\">8. BREATH THROUGH THE BACK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/5I4SiI_qzp8\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/whVi25v2jSU\">WATCH THE VIDEO<\/a><br>We begin with three-part breathing, awakening the body\u2019s three chambers with the breath. The inhalation travels from below upwards and the exhalation reverses the direction, not only along the spine but through the entire volume of the torso. We emphasise this pathway through spinal flexion and extension, the waves of <em>Cat-Cow<\/em>. We move as though the breath itself moves the body and the body, hungry for breath, bends beneath the wind within.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The entire class follows these directions of spinal movement. We pulse through sun salutations\u00a0and then through several asanas. We rise and dive, roll and unroll, allowing the direction of energy to wash through us.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the end, we lie down to relax and once again place an intention in the calm space: something we are ready to release and change, expressed positively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Light, give me the strength for my mind to respond less reactively to this situation. Give me the strength to let go more easily.\u00a0May I remain open more easily in my true nature, the nature of presence with impermanence. Here I am one with nature and with what is greater than me, free from small worries and identifications that separate me into a cage.<\/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-0186a512a33cb802128a0951519cbafb wp-block-paragraph\"><em>Mindful journal: <\/em>Recognise the difference between being one with the whole, open and surrendered to the flow of life, and being enclosed within your identifications, worries and narrow attitudes that feel real and rigid. These feelings can intertwine and alternate very quickly, but it is important to recognise them and know: aha, here I am; now my attention has narrowed; now it has expanded.<\/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\/2025\/11\/30_10_utociste.webp\" aria-label=\"Open image: 30 10 Utociste 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1024x576.webp\" alt=\"\" class=\"wp-image-9149\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste.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. REFUGE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">To complete the month, we integrate the whole body and repeatedly find the long axis of the spine. The asana of the day is Warrior III, like a plank in the air supported on both sides by the back and abdomen and, naturally, by the strength of the thigh muscles. We revisit several principles you will recognise from this month\u2019s\u00a0classes, such as lengthening the back by moving the pelvis and chest in opposite directions on the inhalation and generally breathing into the spaces between the vertebrae.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class is pleasantly active, and Warrior III naturally asks for plenty of engagement. Consider that effort an offering of your best to what you are doing and an expression of love for yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Finding refuge means withdrawing towards the foundation from which life began and through which life energy eventually returns when our life comes to an end. <\/strong>It is the awake, luminous channel within us that is always here, now. Around this channel, we relax and surrender to our life, purpose and connection with what guides us and is greater than us. I see that the sound stopped after I rose from\u00a0<em>Shavasana<\/em>\u00a0so simply finish with a Namaste greeting.<\/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-d949d6f89737359c7877c4ab9ca7c4fa wp-block-paragraph\"><em>Mindful journal:<\/em> Emotional refuge, shelter, dwelling, habitat or support are all within us. We are the support for our life through which everything we experience unfolds. Describe what these words mean to you. What does it feel like to take refuge within yourself and in your Buddha nature of pure awareness?<\/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\">Light, give me the strength for my mind to respond less reactively to this situation and to let go more easily.\u00a0May I remain open more easily in my true nature, the nature of presence with impermanence.<\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Techniques that make the spine a strong axis of the body, holding us upright while the periphery relies on and relaxes around its central support.<\/p>\n","protected":false},"featured_media":8974,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[104,64,106,67,70],"product_tag":[121],"product_need":[898,970,926,910,942],"class_list":["post-20184","product","type-product","status-publish","has-post-thumbnail","product_cat-online-yoga-en","product_cat-yoga-for-shoulders-and-chest","product_cat-yoga-for-the-hips","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2025","pa_intenzitet-intermediate","product_need-better-mobility","product_need-more-strength","product_need-cultivate-presence","product_need-deeper-inner-theme","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\/20184","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\/8974"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=20184"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=20184"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=20184"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=20184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}