{"id":3479,"date":"2023-10-31T07:01:19","date_gmt":"2023-10-31T06:01:19","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=3479"},"modified":"2026-07-11T23:49:21","modified_gmt":"2026-07-11T21:49:21","slug":"yoga-routine","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/yoga-routine\/","title":{"rendered":"Yoga Routine"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p class=\"wp-block-paragraph\"><strong>The package contains a talk with an introductory class and nine yoga classes.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Routine is useful because it gives structure to obligations and free time. The nervous system appreciates routine. The body knows when it is time to eat and asks for food at approximately the same time each day. The same applies to sleep, work, concentration, exercise and other activities. We understand our routine; it is familiar and productive ground. It is important to place yoga within its regular flow. They say that if you do not have ten minutes to meditate, meditate for an hour.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This package is dedicated to establishing a routine through a repeated morning yoga practice that becomes familiar and safe and gives us an excellent foundation for all the daily challenges of returning to a schedule with the rest of our community. It is also an ideal package for beginners because we cover the fundamentals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Themes covered:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>yoga fundamentals and details of asanas<\/li>\n\n\n\n<li>Sun Salutations<\/li>\n\n\n\n<li>an Ashtanga yoga foundation<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/cKzbFr5ygj8\" target=\"_blank\" rel=\"noreferrer noopener\">the rhythm of repeated movement<\/a><\/li>\n\n\n\n<li>a healthy yoga routine<\/li>\n\n\n\n<li>silence of the mind<\/li>\n\n\n\n<li>coherent breathing<\/li>\n\n\n\n<li>meditation for better concentration<\/li>\n\n\n\n<li>affirmations for willpower<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.<\/p>\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<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: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\/2023\/10\/TEMA_mjeseca_listopad.jpg\" aria-label=\"Open image: TEMA Mjeseca Listopad 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/TEMA_mjeseca_listopad-1024x576.webp\" alt=\"\" class=\"wp-image-3392\"><\/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-h4\">INTRODUCTORY TALK AND YOGA CLASS ON THE THEME<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This month, we open the theme of genuine yogic motivation for regular practice. If we practise yoga merely to fulfil a form or obligation, we will easily fall into the\u00a0<em>mindset<\/em>\u00a0that how things are is not good and we must \u201cget it done\u201d. That is not yoga; it lacks love, generosity and joy. Yogic motivation for practice arises from\u00a0<em>devotion,<\/em>\u00a0dedication and surrender in the heart, where we say, \u201cthrough this practice, may I give my best for the benefit of all living beings\u201d. A rhythmic routine is a daily return to ourselves. This month, we therefore make a vow to practise every day and come into contact, even briefly, with surrender and heartfelt consistency during the time we devote to yoga.<\/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\/2023\/10\/9_10_vracamsebi.jpg\" aria-label=\"Open image: 9 10 Vracamsebi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/9_10_vracamsebi-1024x576.webp\" alt=\"\" class=\"wp-image-3394\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. I RETURN TO MYSELF<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The peace brought by order and rhythm is a return to peace within, to the place of sincere experience and the feeling of the body. Today, we move slowly and comfortably through a complete yoga practice, from mobilisation and Sun Salutations through several standing and floor asanas, completing the practice with rest in Shavasana.\u00a0Simply begin and do not think: feel.<\/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\/2023\/10\/12_10_4_takta.jpg\" aria-label=\"Open image: 12 10 4 Takta 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/12_10_4_takta-1024x576.webp\" alt=\"\" class=\"wp-image-3396\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. FOUR COUNTS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Our rhythm for calm and order is an equal inhalation and exhalation. We support this balanced breathing with movements of equal length, slowly raising and lowering the arms. Beginning so gradually, we fill the sleepy layers beneath the skin with Prana and easily awaken wave-like movement through Sun Salutations and an Ashtanga sequence. We remember to breathe with order and balance as often as possible throughout the practice. As soon as the heart settles, we return to lengthening the breath and enter more deeply within.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" 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\/2023\/10\/14_10_mndfsf_medIred.jpg\" aria-label=\"Open image: 14 10 Mndfsf MedIred 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/14_10_mndfsf_medIred-1024x576.webp\" alt=\"\" class=\"wp-image-3398\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. HONEY AND ORDER<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Honey because we nourish the body with comfortable movement and\u00a0<em>Prana,<\/em>and\u00a0order because we move rhythmically and slowly. This is mindful time for ourselves. Through the class, we reward ourselves by releasing everything unnecessary\u00a0from the body and life and leaving a calm, open space for the new. We practise several gentle backbends because this month\u2019s classes are more focused on forward bends. A rolled blanket or small cushion will be useful at the end.<\/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\/2023\/10\/16_10_ritamoslobada.jpg\" aria-label=\"Open image: 16 10 Ritamoslobada 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/16_10_ritamoslobada-1024x576.webp\" alt=\"\" class=\"wp-image-3400\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. A RHYTHM THAT LIBERATES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The body has its own natural processes, rhythm and logic, such as the rhythm of breathing. Yoga amplifies these natural processes; we do not invent anything new. We want to feel this inner nature and give it emphasis. The key is to deepen and support the body\u2019s nature rather than trying to become something else or forcing an action simply because we think we must or that it will achieve something. Today, breath moves the body, and we remain within the thread of breath that expresses movement while the body follows. We therefore pulse a little more, emphasise\u00a0rhythm and make sure there is no force, nowhere we need to go and nothing to achieve.<\/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\/2023\/10\/19_10_znatistati.jpg\" aria-label=\"Open image: 19 10 Znatistati 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/19_10_znatistati-1024x576.webp\" alt=\"\" class=\"wp-image-3402\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. KNOWING HOW TO PAUSE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mindfulness meditation has two fundamental steps: awareness and acceptance.\u00a0Awareness is not difficult; for example, I can see that I am frustrated,\u00a0although this step can also be practised.\u00a0Acceptance means genuinely agreeing to and feeling what is present, without being seduced by thoughts that it should not be this way or that something else would be better. This is how we practise today: every asana is a new opportunity to sit, metaphorically and literally settling within ourselves, and accept the state we brought into practice or the one awakened by the asana, \u00a0whichever it may be. Calmly and in order, we move\u00a0little by little through the familiar sequence and sit with every state.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" 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\/2023\/10\/23_10_ritamsirine.jpg\" aria-label=\"Open image: 23 10 Ritamsirine 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/23_10_ritamsirine-1024x576.webp\" alt=\"\" class=\"wp-image-3405\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. RHYTHM OF BREADTH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This morning, we begin with broad, rhythmic movement. You will see, it is fun.\u00a0We pulse movements several times during the class to remain within one rhythmic, dynamic flow. We move through Sun Salutations, several asanas and emphasise\u00a0a few twists.\u00a0The class is short and sweet, so simply press &gt; PLAY and yoga is here.<\/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\/2023\/10\/26_10_meditacijadah.jpg\" aria-label=\"Open image: 26 10 Meditacijadah 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/26_10_meditacijadah-1024x576.webp\" alt=\"\" class=\"wp-image-3407\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. MEDITATION ON THE BREATH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">When we sit to meditate, we observe the natural breath. This is more difficult than moving while breathing with greater depth and emphasis. Experience yoga practice as meditation in motion, returning attention to breath and physical sensation in every asana. We begin today\u2019s class with circular movements that awaken the heart and upper back, followed by familiar Sun Salutations and asanas.\u00a0In Shavasana, we again remember that we are meditating and that we are awareness observing without judgement,\u00a0then rise after the practice for a brief seated meditation that you can extend.<\/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\/2023\/10\/30_10_pranicnasvjetlost.jpg\" aria-label=\"Open image: 30 10 Pranicnasvjetlost 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/10\/30_10_pranicnasvjetlost-1024x576.webp\" alt=\"\" class=\"wp-image-3409\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8.\u00a0<em>PRANIC<\/em>\u00a0<br>LIGHT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">With the inhalation, alongside air, we bring awareness, light and a smile into the body,\u00a0meaning that we bring\u00a0<em>Prana<\/em>. As we lengthen and open the body in different directions,\u00a0<em>Pranic<\/em>\u00a0attention reaches particular organs and penetrates deeply into the tissues. This is always available to everyone, but the more often we practise this way, through yoga and breath, the easier it becomes and the channels of\u00a0<em>Prana<\/em>\u00a0flow more freely. Today, we use arm positions in the asanas to open the space beneath the shoulders, shoulder blades and armpits towards the organs. Otherwise, we move comfortably and rhythmically through Sun Salutations and asanas with\u00a0<em>Gomukhasana<\/em>\u00a0at the end.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" 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\/2023\/11\/2_11_mirninervi.jpg\" aria-label=\"Open image: 2 11 Mirninervi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/11\/2_11_mirninervi-1024x576.webp\" alt=\"\" class=\"wp-image-3417\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">9. FOR CALM NERVES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Calming\u00a0the nervous\u00a0system and awakening the parasympathetic response is one of yoga\u2019s \u201cside effects\u201d, in the positive sense. Although yoga is not a passive practice because it develops strength and mobility, its effect on the nervous system is parasympathetic: it brings peace and stability and gives us time to nourish, revitalise and heal.\u00a0Adding deep, gliding and rhythmic breathing further increases the effect on the parasympathetic nervous system.\u00a0As a conclusion to the month, today\u2019s class uses more fundamental movements and poses with an emphasis on the rhythm of breath in movement and strengthening the base of the body, the lower pelvis and legs.<\/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<p class=\"wp-block-paragraph\">May I awaken my heart, which through love, movement and breath gives its best to every situation and every person. May I have inner peace and a capacity for patience and love for myself and others.<\/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\">How do we establish a vow grounded in healthy foundations and Right Intention for regular discipline and daily practice?<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">When a decision to change arises from the feeling that how things are now is not good, for example when people diet because they are unhappy with their habits, we act from guilt, self-hatred and disrespect for the present state. If we practise yoga merely to fulfil a form or obligation, we will easily fall into the\u00a0<em>mindset<\/em>\u00a0that how things are is not good and we must \u201cget it done\u201d. That is not yoga; it lacks love, generosity and joy. Yogic motivation for practice arises from dedication and surrender in the heart.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A healthy routine of regular yoga practice gives us an excellent foundation for every daily challenge.<\/p>\n","protected":false},"featured_media":3414,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[104,71,67,70],"product_tag":[73],"product_need":[890,914,926,922,942],"class_list":["post-3479","product","type-product","status-publish","has-post-thumbnail","product_cat-online-yoga-en","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-2023-en","pa_intenzitet-intermediate","product_need-breathe-better","product_need-regular-practice-habit","product_need-cultivate-presence","product_need-meditate","product_need-support-back-spine","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/3479","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\/3414"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=3479"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=3479"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=3479"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=3479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}