{"id":5919,"date":"2024-01-03T06:57:33","date_gmt":"2024-01-03T05:57:33","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/antistres-yoga\/"},"modified":"2025-01-02T21:32:01","modified_gmt":"2025-01-02T20:32:01","slug":"antistress-yoga","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/antistress-yoga\/","title":{"rendered":"Antistress yoga"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 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>Yoga practice can relieve anxiety or stress. This video package covers basic yogic principles and techniques that can help us regulate stress and maintain balance in our nervous system. We work on coherent, calm and long breaths, rhythmic movements and circular sun salutations. The package includes targeted classes that work with stress triggers in the body &#8211; the psoas, shoulders, facial muscles, a tight diaphragm and the like, and of course on the body as a healthy whole. Everything in nature has a tendency to release, restore balance, strive for health and equilibrium, so our body too, we just need to give it a chance. With thoughts of stress and identification with difficult emotions, we trap anxiety in our system and in fact, by fighting to let it go, we don&#8217;t let it go.<\/p>\n\n\n\n<p>With yoga exercises, we work on stretching muscles and creating space that is lost in &#8220;anxiety&#8221; and stress, and restoring openness and flexibility. We learn to see things from a different, broader perspective and little by little experience more through the body, and less through ideas and concepts.<\/p>\n\n\n\n<p>Topics covered:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stretching asanas<\/li>\n\n\n\n<li>regulation of the nervous system through breathing<\/li>\n\n\n\n<li>increasing lung capacity<\/li>\n\n\n\n<li>light yoga practice<\/li>\n\n\n\n<li>yoga for mental health<\/li>\n\n\n\n<li>mindful yoga<\/li>\n\n\n\n<li>somatic meditation<\/li>\n\n\n\n<li>compassionate attitude<\/li>\n\n\n\n<li>positive affirmations<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:70px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Sadr\u017eaj paketa snimki<\/h3>\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-28f84493 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\/TEMA_mjeseca_prosinaac.jpg\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/TEMA_mjeseca_prosinaac-1024x576.webp\" alt=\"\" class=\"wp-image-3711\"\/><\/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\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA<\/h4>\n\n\n\n<p>Anti stres ili pozitivnim rije\u010dima na\u0161 kapacitet \u0161irine, mira i osje\u0107aja da smo dobro u tijelu i umu mo\u017eemo istrenirati. Yoga je sinonim za antistresiranje, za biti dobro, to je od davnina namjera yoge. Od kada postoji stres (u obliku na\u0161eg modernog problema) ustanovljeni su i principi yoge koji dodatno poma\u017eu za povratak u balans i antistresiranje. Danas sam u predavanju pro\u0161la nekoliko osnovnih principa kojima \u0107emo pristupiti tom stanju i po kojima \u0107emo raditi ovaj mjesec, a naravno i ako nismo u stresu fino \u0107emo se razgibati i u\u017eivati.&nbsp;<\/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\/4_12_koherentni_val.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val-1024x576.webp\" alt=\"\" class=\"wp-image-3713\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/4_12_koherentni_val.jpg 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<h4 class=\"wp-block-heading\">1. KOHERENTNI VAL<\/h4>\n\n\n\n<p>Krenuli smo jutros s koherentnim&nbsp;ugodnim dahom, vje\u017ebamo&nbsp;ujedna\u010diti du\u017einu udaha s du\u017einom izdaha, osjetiti kako dah klizi i kre\u0107e se povezano (bez naglog dijela ili pauze). S takvom energijom u tijelu pokrenuli smo smo se u osnovne pokrete, dizanje i spu\u0161tanje ruku, a nakon toga i u varijantu pozdrava suncu koju prolazimo ovaj mjesec. Cijeli sat je kao ritmi\u010dni val, koherencija koja nam prolazi kroz kralje\u017enicu i cijelo tijelo.&nbsp;Pokreti su jednostavni i ponavljaju se pa samo zatvorite o\u010di i ostanite unutra, zaple\u0161ite sa sobom i izrazite&nbsp;svoje pokrete.<\/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\/6_12_sirina_doma-1.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1-1024x576.webp\" alt=\"\" class=\"wp-image-3718\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/6_12_sirina_doma-1.jpg 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<h4 class=\"wp-block-heading\">2. \u0160IRINA MOG DOMA<\/h4>\n\n\n\n<p>Na\u0161e tijelo je dom, a pogotovo prsni ko\u0161 &#8211; osje\u0107aj ugodnog prostranog disanja i mirnog gnijezda na\u0161em srcu. Zato ako \u017eelimo imati onaj kapacitet &#8220;da sam dobro u svojem tijelu&#8221; radimo na meko\u0107i prsa, razgibavamo&nbsp;ramena, produ\u017eujemo prsne mi\u0161i\u0107e, ulazimo dahom u kutke plu\u0107a pod pazusima i rebrima. Tamo se nalaze mali mi\u0161i\u0107i koji kada su u spazmu onesposobljavaju slobodno \u0161irenje daha. Danas smo puno radili na \u0161irenju i otvaranju prsa i razgibavanju&nbsp;ramena te naravno gornjih le\u0111a kroz backbend asane i vje\u017ebe s trakicama.<\/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-28f84493 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\/9_12_mndfsf_lice.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice-1024x576.webp\" alt=\"\" class=\"wp-image-3720\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/9_12_mndfsf_lice.jpg 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<h4 class=\"wp-block-heading\">3. OPU\u0160TANJE OD LICA<\/h4>\n\n\n\n<p>Ovaj sat podijeljen je u dva dijela, u prvom smo radili yogu lica, a u drugom restorativne asane na podu. Za prvi dio sata sjedimo mirno i uspravno oko 20 min pa ako vam te\u0161ko biti na podu ili na jastuku, sjednite na stolicu. Yoga lica je rad s mi\u0161i\u0107ima lica &#8211; grimase, razgibavanje i ja\u010danje mi\u0161i\u0107a te masa\u017ea &#8211; peglanje linija i istezanje mi\u0161i\u0107a lica. U drugom dijelu sata zauzeli smo polo\u017eaj &#8220;ma\u010dka lovi svoj rep&#8221;, spustili se u osje\u0107aj putanje tjelesnih senzacija i napravili body scan somatsku praksu.<\/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\/11_12_vjetrenjaca.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca-1024x576.webp\" alt=\"\" class=\"wp-image-3723\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/11_12_vjetrenjaca.jpg 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<h4 class=\"wp-block-heading\">4. VJETRENJA\u010cA<\/h4>\n\n\n\n<p>Na\u0161e ritmi\u010dno prozra\u010dno kretanje, posebno u ovom satu uz \u0161iroko &#8220;kru\u017eenje&#8221; rukama nalikuje vjetrenja\u010di. Pogon imamo na vjetar svojeg daha. Na\u0161 je vjetra uravnote\u017een, ista du\u017eina udaha i izdaha. Vjetrenja\u010da nam daje poma\u017ee da zamahom potaknemo dah da prodre u dubinu.&nbsp;Fino smo se razgibali i radili pokrete iz baze ratnika 2 zna\u010di lateralno kretanje&nbsp;kralje\u017enice.&nbsp;Na podu kratko koristimo remen za malo se protegnuti iz Janu Shirshasana&nbsp;baze<\/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\/14_12_psoas.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas-1024x576.webp\" alt=\"\" class=\"wp-image-3725\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2023\/12\/14_12_psoas.jpg 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<h4 class=\"wp-block-heading\">5. DOBRO JUTRO PSOASU<\/h4>\n\n\n\n<p>Spustili smo se jutros malo ni\u017ee i radili sa stresom i napetostima koje nakupljamo&nbsp;i zadr\u017eavamo u kukovima, to\u010dnije u psoasu. Koji god bio uzrok na\u0161eg zamrznutog psoasa, dana\u0161njim satom rekli smo mu dobro jutro. S dubokim dahom, peglanjem linija prednje strane tijela preko kukova i disanjem tako da se nahranimo s Prani\u010dnom energijom, a izdahnemo sve te\u0161ko danas smo fino poradili na svojem re programiranju i otapanju&nbsp;napetosti.<\/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-28f84493 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\/2024\/01\/18_12_ispravan_odnos.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos-1024x576.webp\" alt=\"\" class=\"wp-image-3758\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/18_12_ispravan_odnos.jpg 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<h4 class=\"wp-block-heading\">6. ISPRAVAN ODNOS<\/h4>\n\n\n\n<p>Namjera na\u0161e prakse, osim da se dobro razgibamo je zauzeti ispravan stav, a to zna\u010di da odabiremo na koji na\u010din do\u017eivljavamo tjelesne senzacije koje se bude u toku pokreta. Kada ono \u0161to je neugodno dodirujemo sa svojim razumom \u010desto odmah osudimo \u0161to je, za\u0161to je tu te zaklju\u010dimo da ne bi trebalo biti tu.&nbsp;Dok radimo praksu ugodnog sporog pokreta poku\u0161avamo istovremeno neugodu, bol i krutost u tijelu dodirivati DAHOM. Dah je \u010darolija Prani\u010dne energije \u017eivota, maj\u010dinske bezuvjetne ljubavi i otvorenosti. Kada s dahom dodirnemo&nbsp;bol nemamo mr\u017enju prema njoj i \u017eelju da pro\u0111e nego smo samo tu s time \u0161to jest.<\/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\/2024\/01\/21_12_odvijanje_stresa.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa-1024x576.webp\" alt=\"\" class=\"wp-image-3760\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/21_12_odvijanje_stresa.jpg 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<h4 class=\"wp-block-heading\">7. ODVIJANJE STRESA<\/h4>\n\n\n\n<p>Ako se stres zavija kao \u0161araf u na\u0161 \u017eiv\u010dani sustav onda ga s ovakvim satom mo\u017eemo odviti. Krenuli smo s maksimalnim&nbsp;opu\u0161tanjem, masa\u017eom, dahom, pokretima i ljulju\u0161akanjem dok nismo malo po malo digli tempo i pro\u0161li par intenzivnijih stoje\u0107ih asana s dubokim back bendovima&nbsp;koje nadam se da \u0107ete dobro dozirati. Nakon toga ponovo smo zavr\u0161ili na podu i stimulirali to\u010dku vrha glave te jo\u0161 jednom sve nepotrebno pustili. Uzmite si vremena za yogu, ovaj mjesec&nbsp;radimo spore pokrete i ba\u0161 je va\u017eno da smo u tijelu, s dahom, da se predamo&nbsp;i da se vratimo doma k sebi u udobnu ku\u0107icu bez \u017eurbe.<\/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\/2024\/01\/26_1_dijafragma_dise.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise-1024x576.webp\" alt=\"\" class=\"wp-image-3762\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/26_1_dijafragma_dise.jpg 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<h4 class=\"wp-block-heading\">8. DIJAFRAGMA DI\u0160E<\/h4>\n\n\n\n<p>U nastavku rada s antistresiranjem naravno da smo se pozabavili s davanjem prostora dijafragmi da se mo\u017ee slobodno kretati i da time mo\u017eemo prodisati. Osvrnuli smo se na centar i probudili rad trbu\u0161nih mi\u0161i\u0107a koji poti\u0107u skliskost i meko\u0107u cijelog tijela. Druga stvar koju smo nadovezali bilo je otvaranje te sredine torza, zamislili smo kao da dijafragma direktno di\u0161e tuda. Sat ima ritam koji ovaj mjesec stalno radimo tako da \u0107e vam biti poznat, a opet fino razgibati i potaknuti sve sisteme na rad. Fino se nadi\u0161ite.<\/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-28f84493 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\/2024\/01\/28_12_zemlja_trese.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese-1024x576.webp\" alt=\"\" class=\"wp-image-3764\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/28_12_zemlja_trese.jpg 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<h4 class=\"wp-block-heading\">9. ZEMLJA NEK SE TRESE<\/h4>\n\n\n\n<p>Opet smo se danas bacili na kukove (zemlja) i njihovu mo\u0107 da &#8220;protresu&#8221; sve \u0161to je stisnuto u tijelu. Kada uspostavimo&nbsp;ritam ritmi\u010dnih pokreta kukova cijelo tijelo rezonira i iz tog sredi\u0161ta protrese sve nepotrebno. To je razlog za\u0161to se u etni\u010dkim kulturama (plemenima) ple\u0161e uz ritmi\u010dnu glazbu, a osnovni pokret plesa je gibanje kukovima. To je tako jako zdravo za tijelo i du\u0161u da bih se usudila re\u0107i da smo mi u gradovima u\u0161togljeni upravo zato jer ne ple\u0161emo kukovima. Sat je malo dinami\u010dniji i fino budi energiju cijelog tijela, a posebno radi na zdjelici i na&nbsp;gluteusima.&nbsp;<\/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\/2024\/01\/1_1_yogazaumorne.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne-1024x576.webp\" alt=\"\" class=\"wp-image-3767\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/1_1_yogazaumorne.jpg 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<h4 class=\"wp-block-heading\">10. YOGA ZA UMORNE<\/h4>\n\n\n\n<p>Danas smo krenuli lagano iz le\u017ee\u0107eg polo\u017eaja na boku tako da produbljuju\u0107i dah probudimo i tijelo te se pokrenemo bez napora. Sat je polagan, pro\u0161li smo nekoliko&nbsp;krugova pozdrava suncu i par asana, a naglasak je stavljen na istezanju&nbsp;hamstringsa. U\u017eivajte i zapo\u010dnite godinu s yogom. Pripremite si&nbsp;yoga trakicu za sat.&nbsp;<\/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\/2024\/01\/4_1_cjelina.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina-1024x576.webp\" alt=\"\" class=\"wp-image-3786\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/01\/4_1_cjelina.jpg 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<h4 class=\"wp-block-heading\">11. CJELINA<\/h4>\n\n\n\n<p>Nakon kratkog sa\u017eetka mjeseca i sa\u017eetka glavnih tehnika kojima si mo\u017eemo pomo\u0107i regulirati svoj \u017eiv\u010dani sustav, pro\u0161li smo praksu koja sve ujedinjuje. Naravno prvo&nbsp;smo ustanovili koherentno disanje i ugodan spori pokret popra\u0107en&nbsp;disanjem. Zatim ritmi\u010dne pokrete valovima kralje\u017enicom koji su divan na\u010din za povratak sebi. Od asana pro\u0161li smo par ratnika i stoje\u0107ih polo\u017eaja istezanja u kojima radimo istezanje prepona, Hamstringsa ali i ramena, zato je ovaj sat ujedinio sve \u0161to smo bili dodirivali u ciljanim satima ovaj mjesec. Na podu smo pro\u0161li Bananasanu u kojoj smo se potpuno opustili i nakon nje utonuli u Shavasanu.&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>We train the capacity for breadth, peace, and a sense of well-being in body and mind through movements and breath that bring us back into harmony.<\/p>\n","protected":false},"featured_media":3756,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,68,104,72,70],"product_tag":[73],"class_list":{"0":"post-5919","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-antistress-en","7":"product_cat-mindfulness-en","8":"product_cat-online-yoga-en","9":"product_cat-restorative-yoga","10":"product_cat-yogic-breathing","11":"product_tag-2023-en","12":"pa_intenzitet-light","14":"first","15":"instock","16":"downloadable","17":"virtual","18":"sold-individually","19":"purchasable","20":"product-type-simple"},"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/5919","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\/3756"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=5919"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=5919"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=5919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}