{"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":"2026-07-12T00:10:46","modified_gmt":"2026-07-11T22:10:46","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-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\">This is a month for tenderness and awakening the energy of the heart. When yoga speaks of love, it does not mean romantic love that is conditioned and directed towards another person. Love is the breadth of acceptance and goodwill towards ourselves, others and every state we experience. We cultivate non-judgement and acceptance, before which fear, hatred and harmful intentions dissolve. To develop this way of being through yoga, we soften the ribcage, shoulders and torso and breathe \u201cthrough the heart\u201d. <a href=\"https:\/\/youtu.be\/7CqaNJl5A5g\" data-type=\"URL\" data-id=\"https:\/\/youtu.be\/7CqaNJl5A5g\" target=\"_blank\" rel=\"noreferrer noopener\">The lungs<\/a> embrace the heart, while the rhythm of breathing directly affects the heart\u2019s rhythm and the whole nervous system. Emotional pressure feels like a narrowed heart space. When breathing is free, the heart moves within a wider, more comfortable space and has greater capacity for patience and understanding of the difficult states we need to meet, meaning more love. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness<\/strong>: We practise <a href=\"https:\/\/www.mindful.org\/this-loving-kindness-meditation-is-a-radical-act-of-love\/\" data-type=\"link\" data-id=\"https:\/\/www.mindful.org\/this-loving-kindness-meditation-is-a-radical-act-of-love\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Metta<\/em><\/a> meditation, repeating thoughts and awakening emotions and visualisations of goodwill towards ourselves and others. This ancient Buddhist practice was prescribed by the Buddha to help his monks free the mind from negative thoughts and cultivate joy and ease for study and meditation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga therapy for:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>increasing lung capacity <\/li>\n\n\n\n<li>working with the respiratory muscles<\/li>\n\n\n\n<li>poor and rounded posture<\/li>\n\n\n\n<li>emotional low mood<\/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 security<\/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<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\/2022\/12\/6_7_uvodna_radionica.jpg\" aria-label=\"Open image: 6 7 Uvodna Radionica 1024x576\"><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-1536x864.jpg 1536w, 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.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\">DAWN OF THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin the talk with some anatomy, the function of the heart and the vagus nerve, then continue with the Buddhist concepts of Metta and Karuna, unconditional love and compassion, and finish with practices for the vagus nerve and yogic methods for awakening the heart. We then practise a loving-kindness meditation. It is brief but important for understanding the principle. Afterwards, we enjoy a gentle, very simple class of soft movement and rhythmic mobility for great heartfulness. The workshop concludes with vagal toning exercises described on the final slide. We work with the shoulder girdle, ribcage and the connection\u00a0from the abdomen towards the heart, while cultivating love and compassion emotionally. <\/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\" aria-label=\"Open image: 8 7 Prepustanje 1024x576\"><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-1536x864.jpg 1536w, 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.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. SURRENDER<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin by setting intentions and attuning ourselves to principles of movement arising from the heart\u2019s tenderness and openness. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We take time to lower attention into the heart, breathe through it and begin with gentle mandalas around the heart. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The class continues with slow, comfortable movements and waves of swaying through the body that flow into Sun Salutations and several asanas. Moving slowly and comfortably matters more than wondering whether every movement is technically perfect. Move as though dancing and surrendering. This month, we do not activate the rational brain as strongly; we awaken the ancient brain connected with the body that can recognise pure feeling without mediation by thought. May we gently massage the heart and its space,\u00a0<em>heart space<\/em>\u00a0. I also write it in English because \u201cspace\u201d means not only an area but the universe.<\/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\" aria-label=\"Open image: 11 7 Ples Srca 1024x576\"><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-1536x864.jpg 1536w, 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.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. DANCE OF THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today\u2019s class begins with broad arm movements, circling around the body with a strap. These movements expand the chest, mobilise the spine and shoulders and encourage free movement of breath through the ribcage. We move gently and slowly. Only when the body feels more mobile do we lengthen further, taking care not to tire the neck or lower back. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We practise lovingly and gently so that the subtle layer beneath the skin connecting everything remains fluid and integrated. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After these \u201cwindmills\u201d, we surrender to easier movements with the same broad, wave-like arm motion and dance. There are no rules in the dance of the heart. No one can tell us that we are \u201cdancing incorrectly\u201d. When we free ourselves and express emotion through movement, we are free.<\/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\/2022\/12\/13_7_mndfsf_njeznomasiranje.jpg\" aria-label=\"Open image: 13 7 Mndfsf Njeznomasiranje 1024x576\"><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-1536x864.jpg 1536w, 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.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. GENTLE MASSAGE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin with the intention that this time will be meditation through the body. We lie down, relax and perform a body scan. Within this meditation, attention brings light into the body, and light joins with alertness: when we switch on a light, we see clearly. Seeing clearly, feeling, knowing and understanding means illuminating the body. We accompany this alertness throughout the class with gentle, slow and light movements. We move the arms, massage the shoulder girdle and mobilise the upper back. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We remain in several poses and try to relax completely, releasing the inner control freak who holds tension in the body in an attempt to keep everything under control.\u00a0<\/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\" aria-label=\"Open image: 15 7 Svjetlost Kukuljica 1024x576\"><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-1536x864.jpg 1536w, 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.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. LIGHT FROM THE COCOON<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Imagine the moment when a caterpillar transforms within the cocoon and light begins to penetrate outwards. Then the butterfly emerges. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The ribcage is this cocoon, and the light emerging from within is freedom of breath and the radiance of heartfulness. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We begin today\u2019s class standing and use broad movements and large arm sweeps to expand the spaces between the ribs. We dance between Warrior II, Goddess and Reverse Warrior. The movements are broad but built upon strong standing legs, so the legs work while we spread our \u201cwings\u201d. We later lower and repeat similar movements with one knee on the floor and then seated.\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\/2022\/12\/18_7_elektromagnetsko_polje.jpg\" aria-label=\"Open image: 18 7 Elektromagnetsko Polje 1024x576\"><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-1536x864.jpg 1536w, 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.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 ELECTROMAGNETIC FIELD<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>In today\u2019s class, we expand the chest and awaken the heart\u2019s coherent resonance. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We again begin standing and flow through the space around us with broad movements. We dance from Goddess to Warrior and Reverse Warrior as in the previous class, so this is already familiar. We then add pulses and rhythmic opening to Sun Salutations. Practise gently, slowly and with relaxation. At one point, we lower to practise <em>Ustrasana,<\/em> Camel Pose, a more intense backbend and lengthening of the front body. Work only to the boundary where breath remains comfortable. On the floor, we rest and relax.\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\/2022\/12\/22_7_koherentno_srce.jpg\" aria-label=\"Open image: 22 7 Koherentno Srce 1024x576\"><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-1536x864.jpg 1536w, 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.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. COHERENCE OF THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A coherent rhythm repeats its pattern over time. Coherent balance is established when that rhythm is symmetrical, in our case through inhalation and exhalation of equal length. We begin the class with this exercise and connect the length of breath with movement, first through simpler and then more complex rhythmic sequences. Coherence, balance and slow, light, mindful movement soothe the nervous system and support integration of brain, heart and body. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Today, we move slowly, keep attention within movement, create coherence by matching the rhythm of breath with movement and make a home in the heart and chest. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practise the movements only to the degree that feels comfortable and useful for the body. When we return to what matters, the rhythm of breath arising from the chest, form is less important.<\/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\" aria-label=\"Open image: 26 7 Trbuh Dijafragma Srce 1024x576\"><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-1536x864.jpg 1536w, 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.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. ABDOMEN, DIAPHRAGM, CHEST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">In today\u2019s class, we use three-part breathing, Dirgha Pranayama, within opening movements such as Cobra, Kapyasana and Warrior I. The breath first fills the abdomen, then opens the diaphragm area and finally expands the lungs, bringing peace and spaciousness to these parts of the body while reducing stress. When the body contains space and peace, we are less reactive and can relate more easily to the aversions we feel. Throughout the class, we mobilise comfortably and practise many poses and movements that open the chest, along with exercises for the shoulder girdle. Again, move slowly so that you truly feel comfort in the body and breath. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We contemplate how to hold a compassionate attitude towards ourselves when we encounter a person or situation that awakens aversion, anger or frustration, because the only thing we can change is our relationship.<\/strong> <strong>We therefore direct compassion towards ourselves.\u00a0<\/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\" aria-label=\"Open image: 29 7 Usredotocenost 1024x576\"><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-1536x864.jpg 1536w, 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.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. FOCUS IN THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin seated, gathering attention towards the chest and heart and becoming focused. We return the scattered attention that lets thoughts, plans, problems and ideas fly around and \u201csteal\u201d energy. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>When we return to the heart, concentration improves and we can devote ourselves fully to what we are doing now and what lies before us. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We gather attention through comfort, returning through pleasurable movement and breath to the here and now, the body that is always in the present. As we have said, love is presence itself, this present attention.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We glide and use movements that immerse us within. We add Receiving\u00a0Warrior Arms, which massage the shoulders and open the chest beautifully.<\/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\/2022\/12\/1_8_najveca_vrijednost.jpg\" aria-label=\"Open image: 1 8 Najveca Vrijednost 1024x576\"><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-1536x864.jpg 1536w, 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.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. THE GREATEST VALUE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin today\u2019s class by setting an intention. First, we choose one thing that \u201ctroubles\u201d us, somewhere something remains unclear, and form a positive affirmation such as:<strong> \u201cMay I find another perspective from which to resolve this problem.\u201d<\/strong>We then recognise that we are not alone in what we feel; many people share the same challenge. When we resolve a problem through ourselves, we also act for and help others. We therefore set the intention that my path through this problem may help others. Finally, we dedicate the entire practice to resolving it for our own and everyone\u2019s benefit:<em>I dedicate this practice to resolving this problem within myself and other people.<\/em>With these thoughts, we begin a practice of gliding movement and breath through the heart. We repeat rounds of Sun Salutations with one knee on the floor and pulse within the movements. We also repeat a movement cycle from Warrior II to Reverse Warrior.<\/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\" aria-label=\"Open image: 8 7 10minutnisat 1024x576\"><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-1536x864.jpg 1536w, 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.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\">AWAKENING THE DAWN OF THE HEART<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A short class for awakening the dawn of the heart every morning. We sway gently and relax the shoulders and arms, allowing a light dancing rhythm to soften the tired body. We practise the Heart Mandala to create airiness in the heart space and mobilise the shoulder girdle, followed by several wave-like exercises. From standing, we lower and sit, briefly contemplate the values of the heart and set the intention to grow in these noble qualities.<\/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 class=\"wp-block-paragraph\">May we remain open-hearted throughout the day and bring our electromagnetic field of goodwill and good intentions into every situation.<\/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\" aria-label=\"Open image: Mali Buda Ikona\"><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-150x150.png 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 meditation<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h6\">THE PACKAGE CONTAINS FOUR METTA MINDFULNESS MEDITATIONS<\/h4>\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\" aria-label=\"Open image: M 10 7 Metta1 1024x576\"><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_metta1-1536x864.jpg 1536w, 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.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\" aria-label=\"Open image: M 17 7 Metta2 1024x576\"><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_metta2-1536x864.jpg 1536w, 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.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\" aria-label=\"Open image: M 23 7 Metta3 1024x576\"><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_metta3-1536x864.jpg 1536w, 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.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\" aria-label=\"Open image: M 31 7 Metta4 1024x576\"><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_metta4-1536x864.jpg 1536w, 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.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-7387b849 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 class=\"wp-block-paragraph\"><strong>Meditation 1 \u2013 INTO THE HEART<\/strong> <br>Prepare for a short and sweet meditation. We choose a completely comfortable position; it need not be upright and seated, and begin with a brief body scan. After becoming aware of the body in space, we lower attention to the ribcage and breathe through the heart space with Heart Space Breathing. Practise without ambition, remaining relaxed, as though allowing the body to work by itself while attention joins it joyfully. In the second part, we practise Metta meditation, sending goodwill and good wishes towards loved ones and ourselves. Bathe in beautiful thoughts, emotions and images. Enjoy and fill yourself with your original radiance.<\/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 class=\"wp-block-paragraph\"><strong>Meditation 2 \u2013 THE VIBRATION OF BREATH THROUGH THE HEART<\/strong><br>We breathe so that the breath vibrates through the heart area and creates comfort. In this way, we awaken heart energy and coherence calmly, comfortably and slowly. The focus is on vibration and ease rather than the movement of breath. It is as though this breath fans and strengthens the heart\u2019s small fire, allowing it to expand with light beyond the body\u2019s boundaries. Into this space, we invite a real being or person and offer sincere\u00a0good wishes. We gradually extend the space of goodwill to several more people who genuinely open our heart and include ourselves among them. Through sincere, heartfelt good wishes, we train the heart\u2019s electromagnetic waves to expand and resonate.\u00a0Metta\u00a0meditation is our medicine.<\/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-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Meditation 3 \u2013<\/strong> <strong>SIMPLICITY<\/strong><br>We sit, relax and surrender. Close your eyes and simply follow the guided meditation. We feel the body and enter more deeply into ourselves and simple being, the purity and simplicity of life itself. Everything else becomes unnecessary, at least briefly, and we can be our original being: life equals love. We breathe through the heart and relax attention within the nest\u00a0of the heart. We affirm the heart through three words: gratitude, humility,\u00a0trusting surrender and sincerity.\u00a0May we resonate with these qualities\u00a0and grow in the heart\u2019s true values.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Meditation 4 \u2013 COMPASSION<\/strong><br>Breadth and openness are the birthplace of compassion,<em>Shunyata Karuna Garbham<\/em>. Today\u2019s meditation, or more precisely contemplation, explores genuine, sincere, unconditional and heartfelt compassion. I know you understand what this is, but I take time to explain and revisit it. We explore how to establish a truly compassionate attitude, open sincerely to suffering and dissatisfaction and become one without hesitation with these natural states in life. After the introduction,\u00a0we briefly contemplate and apply these principles to a personal example, an active problem that is not overwhelmingly difficult. Immerse yourself\u00a0in this meditation, because the possibility of compassionate breadth is the heart\u2019s greatest value.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A joyful, dance-like yoga practice that nurtures, expands the chest 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],"product_need":[930,890,958,934,946],"class_list":["post-5994","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-meditation","product_cat-online-yoga-en","product_cat-restorative-yoga","product_cat-yoga-for-mental-health","product_cat-yoga-for-shoulders-and-chest","product_cat-yogic-breathing","product_tag-work-plan-2024","pa_intenzitet-light","product_need-gentle-practice","product_need-breathe-better","product_need-reduce-stress","product_need-relax-shoulders-neck","product_need-mental-health","first","instock","downloadable","virtual","sold-individually","purchasable","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"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=5994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}