{"id":5917,"date":"2023-12-03T08:50:25","date_gmt":"2023-12-03T07:50:25","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/pet-minuta-za-tijelo\/"},"modified":"2026-07-11T23:40:18","modified_gmt":"2026-07-11T21:40:18","slug":"five-minutes-for-the-body","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/five-minutes-for-the-body\/","title":{"rendered":"Five Minutes for the Body"},"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><strong>The package contains four classes of approximately five minutes each.<\/strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cMy Five Minutes\u201d \u2013 <em>Yoga Quick Fix<\/em> is a series of four five-minute videos addressing the body\u2019s fundamental systems. With a minimal investment of time and energy, they help you improve how you feel and release surface tension effectively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You do not need a mat for these few yoga exercises because they are practised standing. You can do them at any time of day. The exercises are simple, easy to remember and repeat each day. Try the <a href=\"https:\/\/youtu.be\/heVHrw-_mcI\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/heVHrw-_mcI\">Healthy Spine<\/a> class and feel the effect of a five-minute practice. Download the package of four classes for a suggested donation of 7 euros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Themes: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Healthy Spine<\/strong> : three exercises for mobilising the spine <\/li>\n\n\n\n<li><strong>Awakening Digestion<\/strong> : three exercises for stimulating the intestines and supporting digestion<\/li>\n\n\n\n<li><strong>Neck and Shoulders<\/strong> : exercises for relaxing and mobilising the shoulder girdle and strengthening the back muscles for upright posture<\/li>\n\n\n\n<li><strong>Breath Through the Heart<\/strong> : opening the heart, awakening the lungs and expanding the breath.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/12\/mojih5min_kraljeznica.jpg\" aria-label=\"Open image: Mojih5min Kraljeznica 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/mojih5min_kraljeznica-1024x576.webp\" alt=\"\" class=\"wp-image-3574\"><\/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\">1. Trial class<br> \u2013 <a href=\"https:\/\/youtu.be\/heVHrw-_mcI\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/heVHrw-_mcI\">HEALTHY SPINE<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The class consists of three exercises for mobilising the spine. First, we practise <em>Cat-Cow<\/em> waves through the back, accompanied by breathing from a standing position. We then use similar but deeper movements, <em>Spinal Breath<\/em> flexion and extension of the spine with the arms expanding and gathering, again mobilising forwards and backwards. Finally, we practise a lateral movement for the back from a wide squat.<\/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\/12\/mojih5min_probava.jpg\" aria-label=\"Open image: Mojih5min Probava 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/mojih5min_probava-1024x576.webp\" alt=\"\" class=\"wp-image-3576\"><\/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. AWAKENING DIGESTION <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">To support digestion and awaken the intestines, we use movements that shorten and lengthen the abdomen, creating a gentle \u201csqueezing\u201d action accompanied by breath. The first standing exercise connects the opposite elbow and knee. We then move from <em>Utkatasana<\/em> with both elbows towards the knees, using full breathing and rhythmic movements, followed by a twist from a wide squat. We finish with a brief abdominal massage.<\/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\/12\/mojih5min_vrat_ramena.jpg\" aria-label=\"Open image: Mojih5min Vrat Ramena 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/mojih5min_vrat_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-3578\"><\/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. NECK AND SHOULDERS <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We use several movements to improve the condition of a tired, painful neck and rounded posture. First, we mobilise the shoulder girdle and upper back to release tension. We then strengthen the upper back muscles with Cactus Arms, drawing the shoulder blades down and towards one another. From a position with the hands behind the back, we practise two more exercises that lengthen the cervical spine and chest muscles.<\/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\/12\/mojih5min_srce.jpg\" aria-label=\"Open image: Mojih5min Srce 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/mojih5min_srce-1024x576.webp\" alt=\"\" class=\"wp-image-3580\"><\/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. BREATH THROUGH THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This set of exercises is designed to mobilise the chest comfortably, deepen the breath and awaken heart energy. The heart is our energetic centre, and when we bring attention to it, we awaken our natural heartfulness. The exercises consist of broad arm movements around the body connected with calm, deep breathing. We practise with a smile and joy. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Just five minutes of exercise can benefit health in many ways. If you are still unsure that this is enough, practise the\u00a0<a href=\"https:\/\/youtu.be\/heVHrw-_mcI\">spinal class.<\/a>.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">In five minutes, we move the heart, awaken digestion, mobilise the spine and clear the mind. Five minutes is much better than remaining seated, so begin!<\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Research shows significant health benefits for people who move from a sedentary lifestyle to moderate activity. Five-minute exercises help us begin moving and take the first few steps in that direction.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A series of five-minute videos for improving how you feel, moving the body, awakening energy and softening tension.<\/p>\n","protected":false},"featured_media":3584,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,107,69,104,64,67,70],"product_tag":[109],"product_need":[918,914,950,934,942],"class_list":["post-5917","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-awakening-digestion","product_cat-detox-yoga-en","product_cat-online-yoga-en","product_cat-yoga-for-shoulders-and-chest","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-my-five-minutes","pa_intenzitet-light","product_need-short-practice","product_need-regular-practice-habit","product_need-improve-digestion","product_need-relax-shoulders-neck","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\/5917","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\/3584"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=5917"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=5917"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=5917"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=5917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}