{"id":6029,"date":"2024-10-06T16:45:33","date_gmt":"2024-10-06T14:45:33","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/mirno-tijelo-miran-um\/"},"modified":"2026-07-12T00:03:02","modified_gmt":"2026-07-11T22:03:02","slug":"calm-body-calm-mind","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/calm-body-calm-mind\/","title":{"rendered":"Calm Body, Calm Mind"},"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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">We hold asanas calmly, decisively and for longer periods, practise poses for balance and stability and draw long lines through the body. The body expresses stability and determination. We become aware of transitions between poses and move mindfully. We ask questions that illuminate the sparks behind our actions and the intentions that move us. We become sensitive to the origin of habits we want to release or change and introduce affirmations for new ways of acting. Read more on the blog: <a href=\"https:\/\/tena.yoga\/en\/blog\/the-power-of-intention\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/blog\/moc-namjere-kako-pronaci-iskru-koja-nas-pokrece\/\">The Power of Intention<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mindfulness:<\/strong> We often associate meditation with returning attention to the breath, a technique for improving concentration. This month, we practise <em><a href=\"https:\/\/en.wikipedia.org\/wiki\/Anapanasati\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Anapanasati\" target=\"_blank\" rel=\"noreferrer noopener\">Anapanasati,<\/a><\/em>, <em>mindfulness\u00a0of\u00a0breathing,<\/em> a meditation that settles attention upon the flow of breath.<\/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>calming the nervous system<\/li>\n\n\n\n<li>connecting the kinetic chain<\/li>\n\n\n\n<li>calm strength <\/li>\n\n\n\n<li>slow stretching <\/li>\n\n\n\n<li>upright posture<\/li>\n\n\n\n<li>improving body awareness<\/li>\n\n\n\n<li><em>mindfulness<\/em> meditation<\/li>\n\n\n\n<li>positive affirmations<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height: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\">Recording package<\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-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\/7_9_mirno_tijelo_miran_um.jpg\" aria-label=\"Open image: 7 9 Mirno Tijelo Miran Um 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_9_mirno_tijelo_miran_um-1024x576.jpg\" alt=\"\" class=\"wp-image-4817\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_9_mirno_tijelo_miran_um-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_9_mirno_tijelo_miran_um-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_9_mirno_tijelo_miran_um-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_9_mirno_tijelo_miran_um.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\">CALM BODY, CALM MIND<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga practice is our meditation. During the time we have on the mat, we practise becoming aware of thoughts, emotions and states without reacting to them, knowing how to let them pass. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We release not only \u201cnegative\u201d states but constructive ones too; even excellent ideas do not need to be developed now. I emphasise honesty towards what we feel, because the body is intelligent and communicates through a simple binary language: yes or no. On the path of knowing ourselves, it is essential to remain honest about what we feel and know what is true for us. Everyone has their own set of difficulties and inner dialogue. Our personal heaviness and ease live within the body, so we listen not to another person but to the body\u2019s intelligence. This \u201cpain\u201d is harmful and I should go no further, or this \u201cpain\u201d is useful and I can relax into it: the body\u00a0will tell us.\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\/9_9_suprotne_sile.jpg\" aria-label=\"Open image: 9 9 Suprotne Sile 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_9_suprotne_sile-1024x576.jpg\" alt=\"\" class=\"wp-image-4819\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_9_suprotne_sile-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_9_suprotne_sile-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_9_suprotne_sile-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_9_suprotne_sile.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. OPPOSING FORCES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We continue in the direction established during the introductory workshop. We practise calm, clear Sun Salutations followed by fundamental forward-bending asanas that lengthen the lines of the legs, primarily the back lines, while activating the front thigh muscles. Padangusthasana, a standing forward bend, requires quadriceps strength so that the hamstrings can release and allow us to enter the pose. We establish inner strength through opposing forces. This strength arises when we move in two opposite directions that meet in the centre. Naturally, how firmly we engage depends on us and our willingness to make an effort. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>We move beyond lethargy and the feeling \u201cI cannot do any more\u201d by remaining with sensations of intensity and strength and noticing how interesting they are. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Within this principle, strength gathers in the centre while the periphery remains free and soft, with a smile on the face.\u00a0May the body become a little tired through practice for the sake of health, while the mind rests.<\/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\/12_9_duge_linije.jpg\" aria-label=\"Open image: 12 9 Duge Linije 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_9_duge_linije-1024x576.jpg\" alt=\"\" class=\"wp-image-4821\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_9_duge_linije-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_9_duge_linije-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_9_duge_linije-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_9_duge_linije.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. LONG LINES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We build upon the previous class\u2019s theme of opposing forces by shifting weight and directing length so that opposite forces arise and strength appears in the centre. We create length across the body\u2019s diagonals, for example opposite arm and leg, extending them into a stretch. We then move through several calm Sun Salutations. I know I keep repeating that you can place the knees on the floor and avoid lowering too far when it becomes difficult, and naturally you can always move into Downward Dog and wait there.<br>A more challenging element is lifting the hands and block away from the floor in Parsvottanasana and Trikonasana. If this is not available, leave the hands on the blocks. Another important principle we repeat is calm and strength beneath the navel, with relaxation and ease above it, for example in standing asanas. When we arrange ourselves this way, strength and ease can coexist within one experience. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Feel that \u201cdifficulty\u201d is not the ultimate or only experience; we surround it with lightness, gentleness and spaciousness.<\/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\/2022\/12\/14_9_tok_prolaznosti.jpg\" aria-label=\"Open image: 14 9 Tok Prolaznosti 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_9_tok_prolaznosti-1024x576.jpg\" alt=\"\" class=\"wp-image-4824\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_9_tok_prolaznosti-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_9_tok_prolaznosti-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_9_tok_prolaznosti-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_9_tok_prolaznosti.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. THE FLOW OF IMPERMANENCE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We bring attention into the body through two principles: while still and while moving. In stillness, we observe the impermanence of physical sensations and the body\u2019s pulsing nature. During slow movement, we observe sensations arising from the body\u2019s relationship with gravity. Awareness of impermanence shows that no experience is unchanging, including a rigid, permanent sense of self or \u201cI\u201d. We can therefore motivate ourselves to experience everything with new eyes. What appears fixed and challenging is actually always changing and flowing; we need only release previous experiences and allow the next situation to be new. We practise several asanas that mobilise\u00a0the hips, a yogic squat and Gomukhasana Legs. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Within every intensity\u00a0of physical sensation, we also recognise the calm space through which we perceive it. We take care to have more peace than pain and heaviness and maintain the ability to remain here calmly.\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\/16_9_mirne_linije.jpg\" aria-label=\"Open image: 16 9 Mirne Linije 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_9_mirne_linije-1024x576.jpg\" alt=\"\" class=\"wp-image-4826\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_9_mirne_linije-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_9_mirne_linije-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_9_mirne_linije-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_9_mirne_linije.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. CALM LINES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Our long, calm lines and quiet strength give us a new possibility in every moment to establish\u00a0<em>Sthira<\/em>\u00a0and\u00a0<em>Sukha<\/em>. The most important element in practice is remembering that only now, in this moment, can we arrange the body\u2019s energy to create the best balance of strength, alertness and determination alongside relaxation, ease and joy. When we practise this attitude through the body in yoga, we can more easily bring it into daily situations after class.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We again lengthen the lines of the legs and side body through several fundamental asanas. We extend the boundary of strength a little by remaining in poses longer. Through breath, we stretch the surfaces that open and lengthen the body\u2019s calm lines.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Our practice is our direct support, time that helps us feel well during the other 23 hours of the day.<\/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\/20_duboko_mirno_sporo.jpg\" aria-label=\"Open image: 20 Duboko Mirno Sporo 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_duboko_mirno_sporo-1024x576.jpg\" alt=\"\" class=\"wp-image-4828\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_duboko_mirno_sporo-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_duboko_mirno_sporo-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_duboko_mirno_sporo-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_duboko_mirno_sporo.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. DEEP, CALM, SLOW<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Breathing, naturally. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Deep means breathing deeply into the organs and from within the body, abdominally. Calm means following the breath with steady attention. Slow means that the diaphragm moves\u00a0slowly, and therefore so does the breath.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We begin gradually from standing and awaken the breath. Sun Salutations are also slow and modified with several pulses, allowing the breath to colour the body deeply. We bring freshness to the abdominal organs so that the cells truly receive oxygen. We practise only a few standing asanas but hold them longer: Warrior II and Trikonasana. We practise Trikonasana\u00a0with a block\u00a0so that the body\u2019s lines can lengthen with ease and we can feel peaceful comfort.<\/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\/23_9_parivrtta_trikonasana.jpg\" aria-label=\"Open image: 23 9 Parivrtta Trikonasana 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/23_9_parivrtta_trikonasana-1024x576.jpg\" alt=\"\" class=\"wp-image-4830\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/23_9_parivrtta_trikonasana-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/23_9_parivrtta_trikonasana-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/23_9_parivrtta_trikonasana-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/23_9_parivrtta_trikonasana.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. PARIVRTTA TRIKONASANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Revolved Triangle is today\u2019s \u201casana of the day\u201d. We hold it longer and give it our attention.\u00a0Through several preparations, we give the spine better rotational mobility from a stable base and keep the back extended. Little by little, we build long lines within the demanding Revolved\u00a0Triangle. We practise with a block so that you can genuinely lengthen and stretch rather than chase a direction merely because you believe it is the pose\u2019s final goal. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>An asana is our effort to arrange ourselves well in every moment and create more space, breadth and openness.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We create more space than whatever narrows us and feel every sensation within the same experience. Parivrtta Trikonasana is an excellent exercise for this attitude and naturally for the back, legs, arms and whole body.\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\/26_9_opustena_odlucnost.jpg\" aria-label=\"Open image: 26 9 Opustena Odlucnost 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_9_opustena_odlucnost-1024x576.jpg\" alt=\"\" class=\"wp-image-4832\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_9_opustena_odlucnost-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_9_opustena_odlucnost-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_9_opustena_odlucnost-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_9_opustena_odlucnost.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. RELAXED DETERMINATION<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Determination appears in the body as strength and security, the muscles that hold us upright. Upon this foundation, we relax and experience the present moment without effort. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Every present moment is the most important and the only one in which we can establish an attitude of relaxed determination or determined relaxation.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Today, we lengthen the lines of the legs and whole body, the kinetic chain. We work with stability and balance through these long lines. In an asana such as Vrksasana,\u00a0Tree, we grow and work on balance. Transitioning from\u00a0Utthita Hasta Padangusthasana to Warrior III develops stability. We play a little, so proceed gradually. Core strength is in the pelvis and lower abdomen, and we lengthen from this centre. <\/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\/30_9_mir_ritmu.jpg\" aria-label=\"Open image: 30 9 Mir Ritmu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/30_9_mir_ritmu-1024x576.jpg\" alt=\"\" class=\"wp-image-4834\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/30_9_mir_ritmu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/30_9_mir_ritmu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/30_9_mir_ritmu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/30_9_mir_ritmu.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. PEACE IN RHYTHM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We begin with rhythmic movements that mobilise and expand us, releasing\u00a0the apparently rigid boundaries of body and breath. We transition from Warrior II on one side to the other. Once we enter the rhythm, we slow it further and expand movement in every direction. We continue with familiar Sun Salutations, which you can practise with closed eyes. We move through\u00a0several asanas, including\u00a0Half Moon,<em>Ardha Chandrasana,<\/em>a more interesting\u00a0balance, so place a block nearby. We know how balance works:\u00a0strength is in the pelvis and lower abdomen.<\/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\/3_10_mir_izbor.jpg\" aria-label=\"Open image: 3 10 Mir Izbor 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_10_mir_izbor-1024x576.jpg\" alt=\"\" class=\"wp-image-4836\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_10_mir_izbor-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_10_mir_izbor-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_10_mir_izbor-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_10_mir_izbor.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. PEACE IS A CHOICE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We sit calmly, close the eyes and feel ourselves becoming still. We deepen and settle the breath and try to perceive it with every available sense. Naturally, calm breath and peaceful energy spread into the space around us and enter every situation we meet. We become generators of peace, which\u00a0means bringing breadth and the possibility of awareness with less automatic reaction into situations. We practise a stable, familiar sequence: several Sun Salutations and fundamental standing asanas enhanced with a strap and held a little longer so that the body\u2019s lines lengthen thoroughly. We complete a full set of standing exercises, then lower to the floor for several even calmer asanas.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>I know where I am because I feel where I am, and I choose how I am by choosing how I breathe and move. This is my choice.\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<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Yoga is our meditation. I invite you to cultivate a healthy balance of alertness and relaxation. This is the great value we carry from the mat into our day, relationships, projects and problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is our true Buddha nature, always here within the body. <\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2.jpg\" aria-label=\"Open image: 16 9 10minutni Samo Malo 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2-1024x576.jpg\" alt=\"\" class=\"wp-image-4848\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/10\/16_9_10minutni_samo_malo_2.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\">JUST A LITTLE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A short practice to bring the body into a healthy state each morning. These are our familiar morning squats, this time performed calmly and perhaps even more slowly than rising on one inhalation and lowering on one exhalation. Let us truly feel the details of slow movement.\u00a0This gives us an opportunity to distinguish clearly between strength awakening in the legs and ease and softness spreading across the shoulders. We remain with a smile that says it is all right for one experience to contain both difficulty and ease. We practise several squats with a strap, a lateral stretch and finish with a beautiful, intense wide-legged squat.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mindful yoga classes that develop stable, calm strength with a relaxed attitude.<\/p>\n","protected":false},"featured_media":4801,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,68,104,71,67,70],"product_tag":[108],"product_need":[970,926,922,958,942],"class_list":["post-6029","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-mindfulness-en","product_cat-online-yoga-en","product_cat-yoga-for-strength","product_cat-yoga-for-the-spine","product_cat-yogic-breathing","product_tag-work-plan-2024","pa_intenzitet-intermediate","product_need-more-strength","product_need-cultivate-presence","product_need-meditate","product_need-reduce-stress","product_need-support-back-spine","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/6029","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\/4801"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=6029"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=6029"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=6029"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=6029"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}