{"id":5992,"date":"2024-07-11T16:19:12","date_gmt":"2024-07-11T14:19:12","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zdrava-leda\/"},"modified":"2026-07-11T23:58:37","modified_gmt":"2026-07-11T21:58:37","slug":"healthy-back","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/healthy-back\/","title":{"rendered":"Healthy Back"},"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>Yoga for the back<br><\/strong>The spine is the body\u2019s \u201celectrical line\u201d because information from the nervous system travels through it. It carries an enormous amount of energy and is therefore considered the central energetic channel in yoga,<em><a href=\"https:\/\/www.yogapedia.com\/definition\/5596\/sushumna\" target=\"_blank\" rel=\"noreferrer noopener\">Sushumna<\/a><\/em>. Naturally, pain, restricted mobility or compression can affect the whole body, so one of yoga practice\u2019s principal motivations is keeping the spine vital. This month, we strengthen the muscles along the spine, move in its six fundamental directions, rotate around its axis, breathe along the back and practise targeted exercises for scoliosis, kyphosis and lordosis and for recovery after a herniated disc.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness:<\/strong>\u00a0There is no <em>yogic<\/em> or meditative path without a moral axis. This is yoga\u2019s first step and the foundation of the\u00a0<a href=\"https:\/\/www.budsas.org\/ebud\/bd8p\/bd8p_14.htm\" target=\"_blank\" rel=\"noreferrer noopener\">Noble Eightfold Path<\/a>\u00a0in Buddhism, as well as a starting point in other religious philosophies. In short, do not do to another what you would not want done to you. Alongside strengthening the back muscles, we strengthen and clarify our moral axis by contemplating the importance of sincerity and ethics.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga therapy for:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spinal mobility<\/li>\n\n\n\n<li>lower back pain<\/li>\n\n\n\n<li>strengthening the spinal column<\/li>\n\n\n\n<li>a stiff back<\/li>\n\n\n\n<li>strengthening the abdominal wall<\/li>\n\n\n\n<li>shallow breathing<\/li>\n\n\n\n<li>poor sleep and insomnia<\/li>\n\n\n\n<li>headaches<\/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:50px\" 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: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\/2024\/07\/TEMA_mjeseca_cover_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Cover Lipanj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg\" alt=\"\" class=\"wp-image-4531\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj.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<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\">VITAL SPINE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Here is one of the central pillars of yoga practice: work with the spine. It is the body\u2019s backbone and therefore central to our complete <em>wellbeing<\/em>. In the talk, we explore the fundamentals of how the back and the muscles along it maintain posture, the quality of these muscles and the spine\u2019s directions of movement. Visual materials accompany the talk, making it easy to follow. After the introduction, we practise a class of back exercises. It is gentle and consists only of fundamental, comfortable movements performed with great attention. I think you will also appreciate it as restorative time. Altogether, we open a new theme and month of yoga in which we deepen mobility and stability in the back.\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\/2024\/07\/3_6_vitalizirati-1.jpg\" aria-label=\"Open image: 3 6 Vitalizirati 1 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg\" alt=\"\" class=\"wp-image-4548\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-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<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. VITALISE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We open the month with gentle movement and mobilisation of the back. We move in its six fundamental directions, combine them and pulse. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We perform the movements slowly and carefully, focusing on moving the vertebrae and the first layer of deep muscles along the back. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We breathe through this channel and establish alertness and relaxation through the breath. We gradually introduce the precise mobility and movements we will develop throughout the month. We pulse from Scorpion Downward Dog into Plank with the opposite knee. This is more demanding for the arms and challenging for the back, so move gently and precisely. Precision matters more than believing the leg needs to travel far behind the back.<\/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\/07\/6_6_dobri_temelji.jpg\" aria-label=\"Open image: 6 6 Dobri Temelji 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg\" alt=\"\" class=\"wp-image-4550\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji.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<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. STRONG FOUNDATIONS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The spine is built from its base, the pelvis. The degree to which the spine needs to compensate depends on the pelvis\u2019s position and tilt.<\/strong> If the pelvis tilts forwards because shortened psoas muscles pull it there, the lumbar back curves excessively to compensate and keep us upright. If the pelvis tucks under because shortened <em>hamstrings<\/em>pull it there, the healthy curve of the lower back disappears and the back muscles again struggle to maintain uprightness. The pelvis can also be asymmetrical and lower one side of the back, potentially contributing to scoliosis. If the pelvis is not well aligned, we cannot speak of effortless upright posture. Today\u2019s class is therefore dedicated to lengthening the psoas and hamstrings and mobilising the pelvis in flexion and extension.\u00a0<\/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\/2024\/07\/8_6_MNDFS_spirale.jpg\" aria-label=\"Open image: 8 6 MNDFS Spirale 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg\" alt=\"\" class=\"wp-image-4552\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale.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<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. SPIRAL<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This Mindful Slow Flow class is so slow and mindful that it is more a meditation with \u201ca little rolling around on the floor\u201d than yoga. We practise gentle rotations around the spine\u2019s axis, developing from shallower to deeper movements, holding briefly and relaxing. In the second part, we place cushions beneath the knees, using a bolster or rolled mat, and follow a guided relaxation. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The spine is a luminous axis within us, from which light spreads through the body and brings relaxation.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We remember that it is all right to let the nervous system process the experiences it needs to, something that happens naturally when we relax.<\/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\/07\/10_6_instant_olaksanje.jpg\" aria-label=\"Open image: 10 6 Instant Olaksanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg\" alt=\"\" class=\"wp-image-4554\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje.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<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. INSTANT EASE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">It is not exactly instant because you still need to move a little, but unlike many complicated attempts, this class brings ease into the hips and back very simply. We work with rotations\u00a0of the hips,\u00a0movements that help mobilise the deep connective tissues underlying the pelvis\u2019s position and therefore effortless\u00a0uprightness. We rotate from the hips while keeping the back straight so that the movement does not dissipate as a wave through the spine but travels deeply into the hip while the spine remains stable and becomes stronger.<\/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\/07\/13_6_linija_donjih_leda.jpg\" aria-label=\"Open image: 13 6 Linija Donjih Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4556\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda.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<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. THE LINE OF THE LOWER BACK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We dedicate the class to finding space in the lower back by lengthening muscle fibres from the upper line of the pelvis to the lower edge of the ribs. The lower back is the spine\u2019s most vulnerable area, with the least support while carrying the greatest emotional and physical burden. We naturally work on mobility and strength here and lengthen through familiar asanas that we align as accurately as possible. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>With attention on the beautiful lines of the lower back and breath moving through the area, the class remains calm and meditative.<\/strong><\/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\/2024\/07\/17_6_dekompresija.jpg\" aria-label=\"Open image: 17 6 Dekompresija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg\" alt=\"\" class=\"wp-image-4558\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija.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<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. DECOMPRESSION<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We continue lengthening the back, today by unloading\u00a0the vertebrae and extending the muscles. Like all muscles, those of the back need both stretching and strengthening, so today we do both. We prepare the area, warm up and begin gentle but attentive Sun Salutations. After several rounds of A, we practise B with added elements and focus on the lower back. The central work is a sequence of asanas that strengthens the kinetic chain, followed by forward bends for decompression. Delicious, says the back. <\/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\/07\/20_6_sada_ovdje.jpg\" aria-label=\"Open image: 20 6 Sada Ovdje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg\" alt=\"\" class=\"wp-image-4560\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje.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<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. HERE AND NOW<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin the class by uniting attention with what is here, what we feel and what is happening within the body. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We awaken an observing subject that does not need to reach conclusions about what it notices. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this way, we settle and enter yoga, becoming one with the body\u2019s present experience. From this starting point, we move and mobilise the spine primarily in lateral directions. We begin working higher in the back, around the thoracic spine and ribs. Lateral movement awakens space in the chest and expands lung capacity by engaging the muscles between the ribs and the upper back beneath the shoulder blades. We practise many back-strengthening exercises, again with an emphasis on the upper back.<\/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\/07\/24_6_leziste_krila.jpg\" aria-label=\"Open image: 24 6 Leziste Krila 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg\" alt=\"\" class=\"wp-image-4562\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila.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<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. THE BED OF THE WINGS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Moving into the thoracic spine, today we become aware of subtle movement in the vertebrae connected with the ribs. We warm up through Cobras and Sun Salutations, gradually increasing pace and rhythm. The class then focuses on arm positions that strengthen the muscles between the shoulder blades and the deeper muscles in this area. We practise Cactus Arms with a strap and extend the arms backwards with the strap. There are only a few standing and kneeling asanas, but the focus is very clear. Towards the end, we lie on the back, strengthen the upper abdominal muscles and then relax and \u201cspread\u201d across the floor. <\/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\/2024\/07\/27_6_uzduz_leda.jpg\" aria-label=\"Open image: 27 6 Uzduz Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4565\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda.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<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. ALONG THE BACK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This is a beautiful class for general mobility and ease of movement, emphasising connection through the body\u2019s kinetic chain and awakening the thoracic spine. We begin by breathing along the back, travelling upwards along the front body on the inhalation and returning down the back on the exhalation. Following this pathway of attention, we warm up and move through Sun Salutations. We continue with standing asanas that support the body in growing and expanding, followed by circular movements that mobilise the upper back. We soon repeat similar directions on the floor and finally lower into a reclining twist to rest.<\/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\/07\/1_7_zmijica_se_proteze.jpg\" aria-label=\"Open image: 1 7 Zmijica Se Proteze 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg\" alt=\"\" class=\"wp-image-4567\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze.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<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\">10. THE SNAKE STRETCHES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">In Indian philosophy, the spine is often compared with a snake. Kundalini energy sleeps within the pelvis and rises along the spine like a snake dancing to the melody of a flute.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The idea is to experience the bony structure of the back as energy and as an energetic current or wave. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, we repeat a Kundalini yoga kriya in several poses, reaching the arms as high as possible and interlacing every finger except the index fingers while extending in two directions. We open the spaces between the vertebrae and breathe through this length to reduce rigidity and bring fluidity into every small spinal joint. The class also contains several dance-like elements, allowing us to surrender to the current and trust Dharma and the universe to guide us because they know what is best, releasing expectations and ideas about how things should be.<\/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\/07\/4_7_os_sadasnjeg_t.jpg\" aria-label=\"Open image: 4 7 Os Sadasnjeg T 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg\" alt=\"\" class=\"wp-image-4569\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t.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<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\">11. AXIS OF THE PRESENT MOMENT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The axis around which life turns from moment to moment, effortless uprightness is the attitude through which we carry mindfulness into every moment. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mindfulness is a healthy balance of alertness and relaxation, strength, clarity and openness. The exhalation is\u00a0<em>letting go,<\/em>while the inhalation is\u00a0<em>inner presence,<\/em>\u00a0an awareness we cannot lose. Today, we dance through many directions of spinal movement and breathe \u201calong and across\u201d the back. The little class is an ode to yoga, joy and health. The first part is more dynamic, while the second settles into greater precision and calm lengthening of the back.<\/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\/2024\/07\/3_6_10min_sat.jpg\" aria-label=\"Open image: 3 6 10min Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-4571\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat.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<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">A 10-MINUTE CLASS FOR EVERY DAY<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">I FEEL GOOD HERE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Just ten minutes to awaken the body\u2019s principal axis. We stand upright, breathe along the back and establish alertness in the central channel through breath. We then mobilise the lower back by circling the hips and the upper back by circling the shoulders. To strengthen the back, we lower into and rise from a squat and perform lateral lowering and lifting. Everything is simple and enjoyable, so motivate yourself to practise these few movements after waking.<\/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\/07\/leda.jpg\" aria-label=\"Open image: Leda 508x1024\"><img decoding=\"async\" width=\"508\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg\" alt=\"\" class=\"wp-image-4573\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg 508w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda.jpg 577w\" sizes=\"(max-width: 508px) 100vw, 508px\"><\/a><\/figure>\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\">I know I am here because I feel that I am here, and everything I think is added\u00a0to this feeling. We therefore return to what we feel directly so that we remain sincerely connected with what is happening. <\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A video collection for maintaining a vital spine and easing tension in the back through a yoga therapy approach.<\/p>\n","protected":false},"featured_media":4581,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[68,71,67],"product_tag":[108],"product_need":[930,898,970,958,942],"class_list":["post-5992","product","type-product","status-publish","has-post-thumbnail","product_cat-mindfulness-en","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_tag-work-plan-2024","pa_intenzitet-intermediate","product_need-gentle-practice","product_need-better-mobility","product_need-more-strength","product_need-reduce-stress","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\/5992","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\/4581"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=5992"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=5992"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=5992"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=5992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}