{"id":5994,"date":"2024-08-02T15:52:07","date_gmt":"2024-08-02T13:52:07","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zora-srca\/"},"modified":"2025-01-03T07:59:01","modified_gmt":"2025-01-03T06:59:01","slug":"dawn-of-the-heart","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/dawn-of-the-heart\/","title":{"rendered":"Dawn of the heart"},"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>This is the month to pamper yourself with the awakening of heart energy. When we talk about love in yoga, it is not romantic love, conditioned and directed towards another person. Love is the breadth of possibilities of acceptance and goodwill for ourselves, others and all the states we have. We learn to develop the characteristics of non-judgment and acceptance before which fears, hatred and evil intentions melt. In order to develop such a state of being in yoga, we soften the chest, shoulders, torso and breathe &#8220;through the heart&#8221;. The lungs embrace our heart, and the rhythm of breathing directly affects the rhythm of the heart and the entire nervous system. The feeling of emotional tightness is like a narrowed space of the heart, when we release our breathing the heart moves in a wider, more comfortable space and has more capacity for patience and understanding of the difficult states we need to deal with &#8211; more love.<\/p>\n\n\n\n<p>Mindfulness: We meditate Metta meditation in which we repeat thoughts, awaken emotions and visualizations of goodwill for ourselves and others. An ancient Buddhist practice prescribed by the Buddha to his monks to free the mind from negative thoughts and have joy and ease in studying and meditating.<\/p>\n\n\n\n<p>Yoga therapy for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>increasing lung capacity<\/li>\n\n\n\n<li>working with respiratory muscles<\/li>\n\n\n\n<li>poor posture and hunchback<\/li>\n\n\n\n<li>emotional depression<\/li>\n\n\n\n<li>depression<\/li>\n\n\n\n<li>lack of motivation<\/li>\n\n\n\n<li>loss of faith and confidence<\/li>\n\n\n\n<li>loneliness<\/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<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\/2022\/12\/6_7_uvodna_radionica.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_7_uvodna_radionica-1024x576.jpg\" alt=\"\" class=\"wp-image-4656\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_7_uvodna_radionica-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_7_uvodna_radionica-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_7_uvodna_radionica-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_7_uvodna_radionica.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 -75 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">ZORA SRCA<\/h4>\n\n\n\n<p>Krenuli smo u predavanje s malo anatomije, rad srca i \u017eivca vagus pa nastavili s Budisti\u010dkim konceptima Metta i Karuna, bezuvjetne ljubavi i suosje\u0107anja te zavr\u0161ili s praksom za vagus i metode yoge za bu\u0111enje srca. Nakon toga radili smo meditaciju ljubavi, kratko ali ipak va\u017eno da razumijete princip. Nakon nje pro\u0161li smo lagani i jako jednostavan sat nje\u017enog pokreta i ritmi\u010dnog razgibavanja za veliku sr\u010danost. Radionica je zaokru\u017eena s vje\u017ebama za tonus \u017eivca vagu koje su vam opisane na ovom zadnjem slidu. Radili smo na ramenom pojasu, prsnom ko\u0161u i poveznici&nbsp;trbuha prema srcu, a od emocija razvijali smo ljubav i suosje\u0107anje. <\/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\/2022\/12\/8_7_prepustanje.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_7_prepustanje-1024x576.jpg\" alt=\"\" class=\"wp-image-4659\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_7_prepustanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_7_prepustanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_7_prepustanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_7_prepustanje.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. PREPU\u0160TANJE<\/h4>\n\n\n\n<p>Zapo\u010deli smo s postavljanjem namjera i kalibriranjem u principe pokreta iz sr\u010dane nje\u017enosti i otvorenosti. <\/p>\n\n\n\n<p><strong>Uzeli smo si vremena za spustiti pa\u017enju do srca, prodisati kroz srce i krenuti s laganim mandalama oko srca. <\/strong><\/p>\n\n\n\n<p>Sat nastavlja sporim ugodnim pokretima i &#8220;ljulju\u0161kanjem&#8221; valovima kroz tijelo koji se prelijevaju u pozdrave suncu i par asana.&nbsp;Nekako je va\u017enije da radite sporo i ugodno nego da razmi\u0161ljate je li pokret skroz tehni\u010dki pravilan, vi\u0161e kao da ple\u0161ete i prepu\u0161tate se. Ovaj mjesec ne palimo toliko taj razumski dio mozga ve\u0107 budimo onaj koji je spojen s tijelom, iskonski, koji bez posredstva misli mo\u017ee osvijestiti \u010disto osje\u0107anje. Neka fino izmasiramo srce i sr\u010dani prostor,&nbsp;<em>heart space &#8211;<\/em>&nbsp;pi\u0161em i na engleskom jer space nije samo prostor ve\u0107 i svemir.<\/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\/2022\/12\/11_7_ples_srca.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_7_ples_srca-1024x576.jpg\" alt=\"\" class=\"wp-image-4661\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_7_ples_srca-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_7_ples_srca-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_7_ples_srca-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_7_ples_srca.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. PLES SRCA<\/h4>\n\n\n\n<p>Dana\u0161nji sat kre\u0107e s naglaskom na \u0161iroke pokrete rukama &#8211; kru\u017eenje oko tijela rukama s trakicom. Tim smo pokretima pro\u0161irili prostor prsa, razgibali kralje\u017enicu i ramena te potaknuli slobodno kretanje daha u prsnom ko\u0161u. Kre\u0107emo se nje\u017eno i polako, tek kad osjetite da se tijelo malo razgibalo mo\u017eete se jo\u0161 vi\u0161e protegnuti, pazimo da ne umorimo vrat ili donja le\u0111a. <\/p>\n\n\n\n<p><strong>Radimo s ljubavlju i nje\u017eno, da onaj fini sloj ispod ko\u017ee koji sve povezuje ostane podmazan i povezan. <\/strong><\/p>\n\n\n\n<p>Nakon tih &#8220;vjetrenja\u010da&#8221; malo smo se prepustili lak\u0161im pokretima isto valovitog \u0161irokog kretanja rukama i zaplesali. U plesu srca nema pravila, ne mo\u017ee nam nitko re\u0107i da &#8220;krivo ple\u0161emo&#8221;, ako smo se oslobodili i izrazili emociju pokretom slobodni smo.<\/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-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\/2022\/12\/13_7_mndfsf_njeznomasiranje.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_7_mndfsf_njeznomasiranje-1024x576.jpg\" alt=\"\" class=\"wp-image-4663\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_7_mndfsf_njeznomasiranje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_7_mndfsf_njeznomasiranje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_7_mndfsf_njeznomasiranje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_7_mndfsf_njeznomasiranje.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 SAT &#8211; 40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. NJE\u017dNO MASIRANJE<\/h4>\n\n\n\n<p>Zapo\u010deli smo sat s namjerom da ovo vrijeme bude na\u0161a meditacija tijelom. Legli smo, opustili tijelo i pro\u0161li body scan po tijelu. Na\u0161a pa\u017enja u ovoj meditaciji dovodi svjetlost u tijelo, svjetlost se spaja s budno\u0161\u0107u, kad upalimo svjetlo onda dobro vidimo. Vidjeti jasno, osjetiti, znati, razumjeti, upaliti svjetlo u tijelu. Tu budnost kroz sat pratimo pokretima, nje\u017enim, sporim, laganim. Radimo pokrete ruku i masiranje ramenog pojasa te pokrete gornjim le\u0111ima. <\/p>\n\n\n\n<p><strong>U nekoliko polo\u017eaja smo se zadr\u017eali i probali potpuno opustiti, pustiti &#8220;control frika&#8221; koji dr\u017ei napetost u tijelu jer \u017eeli time dr\u017eati sve pod kontrolom.&nbsp;<\/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\/2022\/12\/15_7_svjetlost_kukuljica.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_7_svjetlost_kukuljica-1024x576.jpg\" alt=\"\" class=\"wp-image-4665\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_7_svjetlost_kukuljica-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_7_svjetlost_kukuljica-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_7_svjetlost_kukuljica-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_7_svjetlost_kukuljica.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. SVJETLOST IZ KUKULJICE<\/h4>\n\n\n\n<p>Zamislimo trenutak kad se gusjenica iz kukuljice pretvara u leptira i svjetlost iznutra po\u010dinje prodirati prema van. I onda izleti leptir. <\/p>\n\n\n\n<p><strong>Ta kukuljica su na\u0161a prsa, a svjetlost koja prodire je sloboda daha i sjaj sr\u010danosti. <\/strong><\/p>\n\n\n\n<p>Dana\u0161nji sat po\u010deli smo u stoje\u0107em polo\u017eaju i krenuli s \u0161irokim pokretima, velikim zamasima rukama u kojima \u0161irimo prostor me\u0111u rebrima. Jedan &#8220;ples&#8221; izme\u0111u ratnika 2, polo\u017eaja boginje i obrnutog ratnika&#8230; Pokreti su \u0161iroki ali naravno na bazi stoje\u0107ih nogu pa nam zato malo noge prorade dok \u0161irimo svoja &#8220;krila&#8221;. Poslije se spu\u0161tamo i sli\u010dne pokrete ponavljamo s koljenom na podu te i u sjede\u0107em polo\u017eaju na podu.&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\/2022\/12\/18_7_elektromagnetsko_polje.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_7_elektromagnetsko_polje-1024x576.jpg\" alt=\"\" class=\"wp-image-4667\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_7_elektromagnetsko_polje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_7_elektromagnetsko_polje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_7_elektromagnetsko_polje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_7_elektromagnetsko_polje.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. ELEKTRO-MAGNETSKO POLJE<\/h4>\n\n\n\n<p><strong>Dana\u0161nji sat \u0161irili smo prsa i budili koherentnu rezonancu svojeg srca. <\/strong><\/p>\n\n\n\n<p>Krenuli smo opet iz stoje\u0107eg polo\u017eaja i \u0161irokim pokretima protekli kroz prostor oko nas. Radili ples iz boginje u ratnika i obrnutog ratnika kao i u pro\u0161lom satu (pa vam je sad to ve\u0107 poznato). Nakon \u010dega smo u pozdravima suncu dodatno pulsirali i otvarali se u ritmi\u010dnim pokretima, samo radite nje\u017eno, sporo i opu\u0161teno. Spustili smo se u jednom trenutku i pro\u0161li <em>Ustrasanu<\/em> &#8211; devu koja je malo intenzivniji back bend i produljivanje prednje strane tijela pa samo radite do granice gdje je dah jo\u0161 ugodan. Na podu smo malo odmorili i opustili se.&nbsp;<\/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-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\/2022\/12\/22_7_koherentno_srce.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_7_koherentno_srce-1024x576.jpg\" alt=\"\" class=\"wp-image-4669\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_7_koherentno_srce-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_7_koherentno_srce-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_7_koherentno_srce-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_7_koherentno_srce.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. KOHERENCIJA SRCA<\/h4>\n\n\n\n<p>Koherentan ritam je onaj u kojem se uzorak ritma ponavlja kroz neko vrijeme. Koherentna ravnote\u017ea uspostavlja se kada je taj ritam simetri\u010dan, u na\u0161em slu\u010daju jednaka duljina udaha i izdaha. S tom vje\u017ebom smo zapo\u010deli sat te probali duljinu daha spojiti s pokretima, kao prvo kroz jednostavnije, a onda i kompleksnija ritmi\u010dna kretanja. Karakteristike koherencije, ravnote\u017ee (balansa), sporog, laganog i pomnog kretanja melem su za \u017eiv\u010dani sustav i integraciju mozak &#8211; srce &#8211; tijelo&#8230; <\/p>\n\n\n\n<p><strong>Danas se kre\u0107emo sporo, ostajemo pa\u017enjom u pokretu, stvaramo koherenciju ritmom daha uskla\u0111enog s pokretom i udomimo se u srcu i prsima. <\/strong><\/p>\n\n\n\n<p>Pokrete radite do mjere di vam pa\u0161e i koliko je tijelu korisno. Kad se vratimo na ono \u0161to je bitno, a to je ritam daha koji izvire iz prsa, forma nije toliko va\u017ena&#8230;<\/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\/2022\/12\/26_7_trbuh_dijafragma-srce.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_7_trbuh_dijafragma-srce-1024x576.jpg\" alt=\"\" class=\"wp-image-4671\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_7_trbuh_dijafragma-srce-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_7_trbuh_dijafragma-srce-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_7_trbuh_dijafragma-srce-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_7_trbuh_dijafragma-srce.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. TRBUH, DIJAFRGMA, PRSA<\/h4>\n\n\n\n<p>U dana\u0161njem smo satu disali po principu&nbsp;trodijelnog disanja (Dirgha Pranayama) u pokretima otvaranja, kao na primjer kobri, kapiasani i ratniku 1.&nbsp;Dah koji prvo puni trbu\u0161ni dio, pa otvara prostor dijafragme i na koncu ra\u0161iri plu\u0107a, unosi mir i prostornost u te zone tijela, a istovremeno i djeluje antistresno. Kada u svojem tijelu imamo prostor i mir manje smo reaktivni i lak\u0161e se nosimo s averzijama koje osje\u0107amo. Kroz sat smo se ugodno razgibavali i pro\u0161li dosta polo\u017eaja i pokreta koji otvaraju prsa te naravno vje\u017ebi za rameni pojas. Opet, radite sve polako da zaista osjetite ugodno tijelo i ugodan dah. <\/p>\n\n\n\n<p><strong>Kontemplirali smo kako imati suosje\u0107ajan stav prema sebi unutra kada smo u kontaktu s osobom ili situacijom koja nam budi averziju (ljutnju, frustraciju&#8230;) jer jedino gdje mo\u017eemo promijeniti ne\u0161to je na\u0161 odnos.<\/strong> <strong>I zato suosje\u0107anje okre\u0107emo prema sebi.&nbsp;<\/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\/2022\/12\/29_7_usredotocenost.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/29_7_usredotocenost-1024x576.jpg\" alt=\"\" class=\"wp-image-4673\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/29_7_usredotocenost-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/29_7_usredotocenost-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/29_7_usredotocenost-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/29_7_usredotocenost.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. USREDOTO\u010cENOST U SRCU<\/h4>\n\n\n\n<p>Krenuli smo sjede\u0107i te sa\u017eeli pa\u017enju prema prsima i srcu, usredoto\u010dili smo se. Vratimo onu raspr\u0161enu pa\u017enju kada misli, planovi, problemi i ideje lete oko nas i &#8220;kradu&#8221; energiju. <\/p>\n\n\n\n<p><strong>Kada se vratimo u srce imamo dobru koncentraciju i mo\u017eemo se potpuno posvetiti onome \u0161to radimo sada i onome \u0161to je ispred nas. <\/strong><\/p>\n\n\n\n<p>Pa\u017enju usredoto\u010dimo ugodom, kroz ugodu pokreta i daha se vratimo natrag u &#8220;tu i sada&#8221; &#8211; u svoje tijelo koje je uvijek u sada\u0161njosti. Ionako smo rekli: ljubav je zapravo prisutnost, ta prisutna pa\u017enja.<\/p>\n\n\n\n<p>Tako smo klizili i radili pokrete za uroniti u sebe. Dodali smo &#8220;receiving&nbsp;warrior&#8221; ruke koje su jako dobra masa\u017ea ramenima i otvaranje prsa.<\/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-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\/2022\/12\/1_8_najveca_vrijednost.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_8_najveca_vrijednost-1024x576.jpg\" alt=\"\" class=\"wp-image-4675\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_8_najveca_vrijednost-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_8_najveca_vrijednost-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_8_najveca_vrijednost-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_8_najveca_vrijednost.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. NAJVE\u0106A VRIJEDNOST<\/h4>\n\n\n\n<p>Dana\u0161nji sat zapo\u010deli smo s postavljanjem namjere. Kao prvo uzeli smo jednu stvar koja nas &#8220;mu\u010di&#8221;, tamo gdje je ne\u0161to nejasno i postavili afirmaciju u pozitivnim obliku, tipa:<strong> &#8220;neka prona\u0111em drugu perspektivu za rije\u0161iti taj problem&#8221;<\/strong>. Onda smo osvijestili kako nismo sami u tome \u0161to osje\u0107amo ve\u0107 da mnogi ljudi imaju isti izazov i da kada kroz sebe rje\u0161avamo problem zapravo djelujemo i poma\u017eemo i ostalima. Pa smo postavili i tu namjeru neka moj put rje\u0161avanja ovog problema pomogne i ostalima. Na koncu smo cijelu praksu posvetili&nbsp;rje\u0161avanju tog problema za dobrobit nas i svih ostalih (<em>I dedicate this practice to resolve this problem within myself and other people<\/em>). S tim mislima kre\u0107emo u praksu kliznih pokreta i daha kroz srce. Ponavljali&nbsp;smo krugove pozdrava&nbsp;suncu s koljenom u podu i pulsirali u tim pokretima. Ponavljali&nbsp;smo i krug pokreta iz ratnika 2 i obrnutog ratnika.<\/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\/08\/8_7_10minutnisat.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/08\/8_7_10minutnisat-1024x576.jpg\" alt=\"\" class=\"wp-image-4687\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/08\/8_7_10minutnisat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/08\/8_7_10minutnisat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/08\/8_7_10minutnisat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/08\/8_7_10minutnisat.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\">+ 10 MINUTNI SAT ZA SVAKI DAN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">BU\u0110ENJE ZORE SRCA<\/h4>\n\n\n\n<p>Kratki sati\u0107 za bu\u0111enje zore srca svako jutro. Malo smo se ljulju\u0161kali, opustili ramena i ruke da lagani plesni ritam omek\u0161a umorno tijelo. Pro\u0161li smo mandalu srca za prozra\u010diti sr\u010dani prostor i razgibati rameni pojas te par valovitih vje\u017ebica. Iz stoje\u0107eg polo\u017eaja spustili smo se i sjeli, samo malo kontemplirali o sr\u010danim vrijednostima te postavili namjeru da rastemo u tim plemenitim kvalitetama srca.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Neka ostanemo otvorenog srca kroz cijeli dan da svoje elektromagnetsko polje dobre volje i dobrih namjera donesemo u sve situacije.<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png\"><img decoding=\"async\" width=\"283\" height=\"283\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png\" alt=\"\" class=\"wp-image-3979\" style=\"width:150px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona.png 283w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/04\/mali_buda_ikona-150x150.webp 150w\" sizes=\"(max-width: 283px) 100vw, 283px\" \/><\/a><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Metta meditacija<\/h3>\n\n\n\n<h6 class=\"wp-block-heading has-text-align-center\">PAKET SADR\u017dI \u010cETIRI METTA MINDFULNESS MEDITACIJE<\/h6>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-4 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4680\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1-1024x576.jpg\" alt=\"\" class=\"wp-image-4680\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_10_7_metta1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4678\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2-1024x576.jpg\" alt=\"\" class=\"wp-image-4678\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_17_7_metta2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4682\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3-1024x576.jpg\" alt=\"\" class=\"wp-image-4682\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_23_7_metta3.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4.jpg\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4684\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4-1024x576.jpg\" alt=\"\" class=\"wp-image-4684\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/m_31_7_metta4.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/figure>\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\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. meditacija &#8211; U SRCE<\/strong> <br>Pripremite se za kratku i slatku meditaciju. Zauzeli smo polo\u017eaj koji je skroz ugodan, ne mora biti uspravan sjede\u0107i i napravili prvo kratki body scan. Nakon osvije\u0161tenog tijela u prostoru spustili smo pa\u017enju na prsni ko\u0161 i disali kroz prostor srca &#8220;Heart space breathing&#8221;. Sve probajte raditi ba\u0161 dosta neambiciozno, opu\u0161teno, kao da pustimo da tijelo samo radi i pa\u017enja mu se s veseljem pridru\u017euje. U drugom dijelu pro\u0161li smo&nbsp;Metta&nbsp;meditaciju u kojoj dobru volju i dobre \u017eelje \u0161aljemo prema&nbsp;nama dragima i sebi samima. Okupajmo se u lijepim mislima, emocijama i slikama. U\u017eivajte i napunite se svojim iskonskim sjajem.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. meditacija &#8211; Titranje daha kroz srce<\/strong><br>Di\u0161emo tako da dah titraju\u0107i struji kroz sr\u010danu zonu i stvara nam ugodu. Tako da budimo sr\u010danu energiju i koherenciju: mirno, ugodno i sporo. Fokus je na tom titranju i ugodi, a ne toliko pokretu daha. S tim dahom kao da vatricu srca raspirimo, poja\u010damo i ona se \u0161iri uz svjetlost izvan granica na\u0161eg tijela. I onda u taj na\u0161 prostor prizovemo jedno stvarno bi\u0107e ili osobu i za\u017eelimo iskrene&nbsp;dobre \u017eelje. Polako pro\u0161irimo prostor dobrih \u017eelja na jo\u0161 nekoliko ljudi koji nam iskreno otvaraju srce, a u ekipu stavimo i samog sebe. Tako uz dobre iskrene sr\u010dane \u017eelje treniramo svoje elektromagnetske valove srca da se \u0161ire i rezoniraju.&nbsp;Metta&nbsp;meditacija je na\u0161 lijek.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:10px\" 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\">\n<p><strong>3. meditacija &#8211;<\/strong> <strong>Jednostavnost<\/strong><br>Sjeli smo, opustili se i prepustili. Zatvorite o\u010di i samo slu\u0161ajte vodstvo za meditaciju. Osjetimo svoje tijelo te sve vi\u0161e ulazimo u sebe i samo bivanje, \u010disto\u0107u i jednostavnost \u010distog \u017eivota. Kao da je sve ostalo suvi\u0161no, barem na kratko i da mo\u017eemo biti iskonsko bi\u0107e, \u017eivot = ljubav. Prodisali smo kroz srce i probali opustiti pa\u017enju u gnijezdu&nbsp;srca. Afirmirali smo srce s tri rije\u010di: zahvalnost, poniznost&nbsp;+ prepu\u0161tanje s povjerenjem i iskrenost.&nbsp;Neka rezoniramo s tim kvalitetama&nbsp;i rastemo u pravim vrijednostima srca.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>4. meditacija &#8211; Suosje\u0107anje<\/strong><br>\u0160irina i otvorenost mjesto su iz kojega se ra\u0111a suosje\u0107anje (<em>shunyata karuna garbham<\/em>). Dana\u0161nja tema meditacije ili to\u010dnije kontemplacije je pravo, iskreno, bezuvjetno, sr\u010dano suosje\u0107anje. Znam da znate \u0161to je to no ipak sam uzela vremena da jo\u0161 jednom pojasnimo i pro\u0111emo. Kako zauzeti pravi suosje\u0107ajan stav, kako se iskreno otvoriti patnji i nezadovoljstvu te kako bez zadr\u0161ke biti jedno s tim prirodnim stanjima u na\u0161em \u017eivotu. Nakon uvoda&nbsp;kratko smo kontemplirali i primijenili te principe na jednom vlastitom primjeru &#8211; ne\u0161to \u0161to nam je aktivan problem a ne prete\u017eak. Evo malo se zadubite&nbsp;u ovu meditaciju jer to je najve\u0107a vrijednost na\u0161eg srca &#8211; mogu\u0107nost te suosje\u0107ajne \u0161irine.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A danceable and joyful nurturing yoga practice that expands the chest space and opens the heart.<\/p>\n","protected":false},"featured_media":4514,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,66,104,72,65,64,70],"product_tag":[108],"class_list":{"0":"post-5994","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-antistress-en","7":"product_cat-meditation","8":"product_cat-online-yoga-en","9":"product_cat-restorative-yoga","10":"product_cat-yoga-for-mental-health","11":"product_cat-yoga-for-shoulders-and-chest","12":"product_cat-yogic-breathing","13":"product_tag-work-plan-2024","14":"pa_intenzitet-light","16":"first","17":"instock","18":"downloadable","19":"virtual","20":"sold-individually","21":"purchasable","22":"product-type-simple"},"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/5994","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\/4514"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=5994"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=5994"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=5994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}