{"id":5920,"date":"2024-02-06T06:35:19","date_gmt":"2024-02-06T05:35:19","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/sigurna-baza\/"},"modified":"2025-01-03T08:03:01","modified_gmt":"2025-01-03T07:03:01","slug":"secure-base","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/secure-base\/","title":{"rendered":"Secure base"},"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 for the pelvis, hips and lower back.<br>The integrity of the body is maintained by the spine, it is the main axis, and its base is the pelvis. The better the pelvis is, the better the spine will be. The muscles of the pelvis support the muscles along the spine and the base for upright posture and encourage the awakening of energetic dormancy (laziness). A secure base is work on targeted strengthening of the muscles of the pelvis, sacroiliac joint, pelvic floor, gluteus, quadriceps and adductors, as well as exercises to release sciatica. In yoga, strengthening means building strong but at the same time elastic muscle tissue.<\/p>\n\n\n\n<p>Mindfulness: The basis of all spiritual work on oneself is a healthy sense of self. While we start from the position of victim, from trauma, pain and lability, there is no healthy letting go of self (Anatta), surrender and freedom. This month, in addition to strengthening the base of the body, we contemplate emotional maturity and establishing a healthy sense of self.<\/p>\n\n\n\n<p>Yoga therapy for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sacroiliac joint health<\/li>\n\n\n\n<li>pelvic floor muscle strengthening (incontinence, weakened muscles after childbirth)<\/li>\n\n\n\n<li>lordosis and lower back pain<\/li>\n\n\n\n<li>sciatica<\/li>\n\n\n\n<li>knee stabilization<\/li>\n\n\n\n<li>upright spine posture.<\/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\/2024\/02\/TEMA_mjeseca_HSS.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-1024x576.webp\" alt=\"\" class=\"wp-image-3853\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS.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<h6 class=\"wp-block-heading\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA &#8211; 75 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">SIGURNA BAZA<\/h4>\n\n\n\n<p>U uvodnom predavanju sam objasnila \u0161to je zdravi JA ili zdravi osje\u0107aj sebe u odnosu na nezdravi ja na putu duhovnog rasta. <\/p>\n\n\n\n<p><strong>Razliku u kojem smjeru rastemo i razvijamo se \u010dini upravo to kako \u0107emo do\u017eivjeti istu situaciju &#8211; kao svjesna osoba ili \u017ertva.&nbsp;<\/strong><\/p>\n\n\n\n<p>Pri\u010dali smo o tome da se nezdravi ja razvija ako nemamo osnovu u sebi &#8211; bazu te ako je tra\u017eimo izvan sebe. Zato se vra\u0107amo na poantu a to je po\u010detak yoge &#8211; mula bandha ili osnovna energetska baza u na\u0161em tijelu na koju se naslanjamo. Ovaj mjesec radimo na mi\u0161i\u0107ima, ja\u010danju i stabiliziranju zdjelice i jo\u0161 vi\u0161e ciljano mi\u0161i\u0107a Mula bandhe kako bi imali zdravu i sigurnu bazu u sebi.&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\/02\/8_1_iz_zemlje.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-1024x576.webp\" alt=\"\" class=\"wp-image-3856\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje.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<h6 class=\"wp-block-heading\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">1. KORIJEN IZ ZEMLJE<\/h4>\n\n\n\n<p>Krenuli smo tako da postavimo stopala u &#8220;alignment&#8221; koji nam poja\u010dava snagu uzemljenosti, a to zna\u010di da stisnemo&nbsp;korijen palca u pod i pete prema van i u pod (tako da je vanjski rub stopala paralelan &#8211; mala unutarnja rotacija u kukovima). Kada tako namjestimo&nbsp;bazu stopala u tadasni i po\u0161aljemo pubi\u010dnu kost prema naprijed osjetiti \u0107emo spiralu kroz noge. Tako\u0111er kada tako namjestimo stopala i oja\u010damo unutarnju liniju nogu pojavi nam se&nbsp;<em>Mula bandha<\/em>&nbsp;&#8211; osje\u0107aj lagano potisnutog dna zdjelice bez da ciljano sti\u0161\u0107emo mi\u0161i\u0107e dna. Ja\u010dali smo aduktore (unutarnje linije nogu) kroz polo\u017eaje sve dok nismo do\u0161li do varijante&nbsp;<em>Gomukhasana<\/em>&nbsp;nogu u kojima smo ih posebno dotaknuli. Nakon toga smo ih opustiti u par asana za istezanje.<\/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\/02\/11_1_mirna_zemlja.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-1024x576.webp\" alt=\"\" class=\"wp-image-3858\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja.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<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">2. MIRNA ZEMLJA<\/h4>\n\n\n\n<p>Pod na\u0161im nogama je mirna zemlja. Spu\u0161tanje pa\u017enje u punu povr\u0161inu stopala u podu, ravnomjerno raspore\u0111enog pritiska daje nam taj mir koji ima zemlja &#8211; osje\u0107aj sigurne baze. Danas smo se nastavili uzemljavati kroz stopala, kao drvo. <\/p>\n\n\n\n<p><strong>S jedne strane velika te\u017eina drveta spu\u0161ta se prema korijenu i on sav taj pritisak spu\u0161ta u zemlju, a s druge strane iz zemlje vu\u0107e energiju prema gore, prema vrhu. <\/strong><\/p>\n\n\n\n<p>Tako i mi kada radimo uzemljavanje, a s time smo po\u010deli. Zatim smo pro\u0161li nekoliko pozdrava suncu i zadr\u017eali par mirnih ratnika tako\u0111er s fokusom na mirno uzemljavanje. Oja\u010dali smo noge i guzu. Radili smo i asanu za stimulaciju meridijana tabana te pred kraj opet sve polako istegnuli i opustili se u podu.&nbsp;<\/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\/02\/13_1_mndfsf_otpustam.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-1024x576.webp\" alt=\"\" class=\"wp-image-3860\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam.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<h6 class=\"wp-block-heading\">MINDFUL SLOW FLOW &#8211; 40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. PUNO OTPU\u0160TAM<\/h4>\n\n\n\n<p>Ovaj restorativni sat meditacije tijelom ima namjeru da ugodno omek\u0161amo i opustimo napetosti. Tako\u0111er da zauzmemo&nbsp;zdravi stav do onoga \u0161to se u asanama intenzivira. \u010citaj, da iz mirnog mjesta opu\u0161tamo intenzivno u toku bivanja u asanama koje otvaraju kukove. Sjetili smo se prepu\u0161tanja zemlji i pro\u0161li na\u010dine kako gledati tjelesne senzacije koje se pojavljuju. <\/p>\n\n\n\n<p><strong>Za opu\u0161tenu tjelesnu svijest ne treba nam ni malo napora, tijelo ve\u0107 zna gdje je i \u0161to osje\u0107a mi se samo budimo s time i u tome. <\/strong><\/p>\n\n\n\n<p>Ma samo si uzmite malo vremena, odrolajte prostirku i neka vas nosi val unutarnje pri\u010de na\u0161eg tijela.<\/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\/02\/15_1_flamingo.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-1024x576.webp\" alt=\"\" class=\"wp-image-3851\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo.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<h6 class=\"wp-block-heading\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">4. FLAMINGO<\/h4>\n\n\n\n<p>Flamingo stabilno stoji na jednoj nozi, kada ga &#8220;opona\u0161amo&#8221; u yogi zna\u010di da imamo dobro povezan kineti\u010dki lanac mi\u0161i\u0107a i stabilnost u zglobovima te noge.&nbsp;Namjera nam aktivirati mi\u0161i\u0107e na specifi\u010dan na\u010din, a to je u stoje\u0107em polo\u017eaju i asimetri\u010dno. Stoje\u0107i polo\u017eaj zauzimamo svaki dan, bez razmi\u0161ljanja ali uvijek na isti na\u010din &#8211; onako kako je na\u0161em motori\u010dkom sustavu najlak\u0161e, no time ne radimo ni\u0161ta novo nego ostajemo u istim uzorcima (koji potencijalno vode u bol). Zato ako \u017eelimo iza\u0107i iz tih uzoraka kretanja i kori\u0161tenja tijela namje\u0161tavamo se neobi\u010dno, nesvakida\u0161nje i asimetri\u010dno. Danas smo puno &#8220;Flamingali&#8221; i proveli skoro cijeli sat na jednoj (pa drugoj) nozi. <\/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\/02\/18_1_mirna_snaga.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-1024x576.webp\" alt=\"\" class=\"wp-image-3862\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga.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<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">5. MIRNA SNAGA<\/h4>\n\n\n\n<p>Mi\u0161i\u0107i koje radimo tresu se kada im je te\u0161ko ali tako ja\u010daju i pomi\u010du granicu snage. Yoga je posebna jer ja\u010damo mi\u0161i\u0107e i u njihovom izdu\u017eenom polo\u017eaju i to stati\u010dnom snagom, a ne dinami\u010dnom. Tako gradimo jaka ali \u017eilava tkiva, druga\u010dija od onih koja &#8220;nabildamo&#8221; pumpanjem. Jasno, danas smo nastavili raditi na snazi nogu i na asimetri\u010dnim polo\u017eajima, pro\u0161li smo pozdrave suncu i osnovne asane stalno se prisje\u0107aju\u0107i da se dobro uzemljimo kroz stopala. Ideja je da ja\u010damo kroz noge prema zdjelici sa svih strana jer tako stabiliziramo zdjelicu iznutra. Sjetili smo se i va\u017enosti pu\u0161tanja svega nepotrebnog&nbsp;kako bi se referirali na &#8220;healthy sense of self&#8221;. &nbsp;<\/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\/02\/slobodni_isijas.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-1024x576.webp\" alt=\"\" class=\"wp-image-3864\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas.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<h6 class=\"wp-block-heading\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">6. SLOBODNI I\u0160IJAS<\/h4>\n\n\n\n<p>Danas je tema sata stvaranje prostora u unutra\u0161njosti zdjelice \u0161to mo\u017ee pomo\u0107i kod <strong>uklije\u0161tenog I\u0161ijasa<\/strong>. Stvaranje prostora ili osloba\u0111anje radi se tako da ciljano i polako iste\u017eemo, no dospjeti do unutarnjih mi\u0161i\u0107a u zdjelici nije jednostavno, puno je lak\u0161e istegnuti povr\u0161inske, ve\u0107e i ja\u010de mi\u0161i\u0107e.&nbsp;Danas smo sat radili na stolici, tako mo\u017eemo preciznije aktivirati i istezati tkiva unutar zdjelice i prona\u0107i polo\u017eaje rotacija kukova, tako zvano otvaranje kukova.<br>Sat je miran i ugodan, ako imate bilo kakvih problema nadam se da \u0107ete osjetiti olak\u0161anje.<\/p>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\">SAT JE DOSTUPAN NA YOUTUBE<\/a><\/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\/02\/25_1_ratnik2.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-1024x576.webp\" alt=\"\" class=\"wp-image-3867\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2.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<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">7. RATNIK<\/h4>\n\n\n\n<p>Nastavljamo pristupati svojoj zdjelici s razli\u010ditih strana, danas nam je tema bo\u010dno &#8211; istezanje i ja\u010danje. To zna\u010di da smo se zagrijali s&nbsp;lateralnim razgibavanjem, s naglaskom na istezanje iz zdjelice i u spoju sa zdjelicom te nastavili s asanama iz baze ratnik 2. U tim polo\u017eajima kukovi su otvoreni ali dr\u017eimo snagu i radimo na bo\u010dnim pokretima. Trudili smo se na\u0107i uzemljenje i mirno dr\u017eati asane. Nakon nekoliko stoje\u0107ih sljedova pro\u0161li smo i asane na podu u kojima smo se malo istegnuli i resetirali&nbsp;te na koncu i opustili tijelo. Pro\u0161li smo jedan cjeloviti ciklus bo\u010dnih istezanja kojim povezujemo ovaj sat. <\/p>\n\n\n\n<p><strong>U\u017eivajte i dodajte upornost za one trenutke kada je te\u0161ko, ali naravno sve u zdravoj mjeri.<\/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\/2024\/02\/29_1_tok_kukovi.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-1024x576.webp\" alt=\"\" class=\"wp-image-3869\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi.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<h6 class=\"wp-block-heading\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">8. TOK U KUKOVIMA<\/h4>\n\n\n\n<p>U nastavku ulaska dublje u spojeve u kukovima i zdjelici danas smo radili s kru\u017enim pokretima. Na taj na\u010din pobolj\u0161avamo mobilnost tom velikom zglobu i dodirujemo tkiva koja se tu nalaze. Kru\u017eni pokreti jedni su od najkorisnijih jer povezuju sve smjerove kretanja kukova, a uspje\u0161no ja\u010daju i razgibavaju duboko unutra. Sat ima naravno par dinami\u010dnih elemenata, malo snage ali i onih za istezanje.&nbsp;<\/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\/02\/31_1_znam_gdje_sam.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-1024x576.webp\" alt=\"\" class=\"wp-image-3871\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-2048x1152.webp 2048w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam.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<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">9. ZNAM GDJE SAM<\/h4>\n\n\n\n<p>Ujedinjena pa\u017enja s polo\u017eajem tijela&nbsp;i tjelesnim senzacijama je mindfulness &#8211; znam gdje&nbsp;sjedim i \u0161to se doga\u0111a. Pogotovo kada &#8220;sjedimo&#8221; (pa\u017enjom i snagom) u svojoj zdjelici znamo gdje smo jer taj je dio tijela na\u0161 pokreta\u010d. <\/p>\n\n\n\n<p><strong>Mnogo jakih poriva javlja se u zdjelici i od tu kre\u0107u na\u0161e namjere &#8211; one osvije\u0161tene ali i one neosvije\u0161tene. <\/strong><\/p>\n\n\n\n<p>Za kraj ovog mjeseca ugodno smo sjeli&nbsp;i rasli iz mira i snage zdjelice. Radili smo asane koje razgibavaju taj dio tijela, one koje ga stabiliziraju i koje ga ja\u010daju da bi na kraju pro\u0161li i par za otvaranje kukova.<\/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<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Vra\u0107amo se na po\u010detak yoge &#8211; <em>Mula bandhu<\/em>, osnovnu energetsku bazu u na\u0161em tijelu na koju se kao odrasla, odgovorna osoba naslanjamo i iz koje znamo re\u0107i zdravi NE, postaviti granicu ili pobje\u0107i ako treba.<\/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<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Targeted strengthening of the muscles that support the pelvis, sacroiliac joint, pelvic floor, glutes, quadriceps and adductors.<\/p>\n","protected":false},"featured_media":3878,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[104,105,71,106,67],"product_tag":[108],"class_list":{"0":"post-5920","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-online-yoga-en","7":"product_cat-sciatica","8":"product_cat-yoga-for-strength","9":"product_cat-yoga-for-the-hips","10":"product_cat-yoga-for-the-spine","11":"product_tag-work-plan-2024","12":"pa_intenzitet-intensive","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\/5920","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\/3878"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=5920"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=5920"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=5920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}