{"id":13384,"date":"2025-03-26T17:10:19","date_gmt":"2025-03-26T16:10:19","guid":{"rendered":"https:\/\/tena.yoga\/blog\/vjezbanje-u-trudnoci\/"},"modified":"2026-04-03T08:09:35","modified_gmt":"2026-04-03T06:09:35","slug":"vadba-med-nosecnostjo","status":"publish","type":"post","link":"https:\/\/tena.yoga\/sl\/blog\/vadba-med-nosecnostjo\/","title":{"rendered":"Vadba med nose\u010dnostjo"},"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<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Nenehne spremembe in izzivi nose\u010dnosti<\/h3>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Drage nose\u010dnice, vadba med nose\u010dnostjo je popolnoma varna in zelo priporo\u010dljiva.<br><\/strong>Skozi celotno nose\u010dnost je pomembno, da vzdr\u017eujete telesno aktivnost z rednim, zavestnim gibanjem. Vaje boste seveda prilagodili svojim potrebam in zmo\u017enostim, ki se spreminjajo iz tedna v teden, iz meseca v mesec. Zato je pomembneje kot kdaj koli prej, da telovadite po\u010dasi, pravim zavestno. To dobesedno pomeni, da \u010dutite svoje telo v gibanju, spo\u0161tujete nenehne spremembe v telesu in ste iskreni glede tega, kaj vam ustreza, kaj ne oziroma za kaj v tistem trenutku nimate mo\u010di.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>To besedilo je namenjeno temu, da vam pomaga prepoznati govorico telesa med spremembami, ki jih prina\u0161a drugo stanje, in se odzvati na izzive, s katerimi se boste morda soo\u010dili v treh \u010darobnih trimese\u010djih.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-pale-pink-background-color has-background\">Najprej vsak od nas pozna svoje izhodi\u0161\u010de in predispozicije, zato odgovorite na ta vpra\u0161anja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kako fit ste bili, ko ste zanosili, kako pogosto ste telovadili?<\/li>\n\n\n\n<li>Kak\u0161ne so va\u0161e prehranjevalne navade: jeste redno, ali dovolj \u017eve\u010dite, ali jeste v miru, koliko beljakovin zau\u017eijete v primerjavi z ogljikovimi hidrati, kako pogosto jeste visoko predelano hrano in koliko sladkorja zau\u017eijete?<\/li>\n\n\n\n<li>Kako dobro uravnavate stres in koliko prostega \u010dasa imate?<\/li>\n\n\n\n<li>Kak\u0161ne odnose imate z bli\u017enjimi, koliko podpore imate, da si vzamete \u010das zase?<\/li>\n<\/ul>\n\n\n\n<p>Vsi ti parametri vplivajo na va\u0161o sposobnost organiziranosti in uspe\u0161nosti vadbe med nose\u010dnostjo. Pristop k vadbi je lahko precej druga\u010den, \u010de ste pred nose\u010dnostjo redno telovadili ali \u010de te rutine niste imeli. \u010ce poznate gibe pri razteznih in mo\u010dnih vajah, jih boste morali le nekoliko spremeniti, \u010de pa telovadite &#8220;iz ni\u010d&#8221;, pa naj po\u010dnete le tisto, kar vam je jasno in varno. Vi ste tisti, ki boste najbolje vedeli, kaj lahko in \u010desa ne morete storiti, saj je, ponavljam, pomembno, da ste popolnoma iskreni glede tega, kako se po\u010dutite in koliko mo\u010di imate.<br><em>Poskusite si zagotoviti najbolj\u0161e mo\u017ene pogoje, da bo va\u0161 \u010das vadbe u\u010dinkovit.<\/em><\/p>\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: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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana.webp\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana-1024x768.webp\" alt=\"\" class=\"wp-image-7096\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana-1024x768.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana-600x450.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana-1536x1152.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_emilija_vrkshasana.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Radim <em>Vrkshasanu<\/em> u zadnjem mjesecu trudno\u0107e.<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"has-pale-pink-background-color has-background\"><strong>Drugi\u010d, obstaja veliko kombinacij stranskih u\u010dinkov nose\u010dnosti, ki so lahko prisotni v vsakem mesecu nose\u010dnosti.<\/strong><\/p>\n\n\n\n<p>Velika razlika je, kako se posamezna nose\u010dnica po\u010duti, ko v isti skupini izvaja iste vaje. Glede na izzive, s katerimi se soo\u010date, <strong>morate vaje prilagoditi tako, da vas te\u017eave, povezane z nose\u010dnostjo, ne bodo motile in da boste od vaj dobili tisto, kar potrebujete za podporo in olaj\u0161anje<\/strong>. Priporo\u010dljive so majhne skupine in zasebni pristop, kjer se lahko pogovorite z in\u0161truktorico, da vas spozna in vam lahko prilagodi vsako vajo glede na va\u0161e prej\u0161nje izku\u0161nje z vadbo. Ta pristop imam v svojem programu <a href=\"https:\/\/tena.yoga\/sl\/programi\/spletna-joga-za-nosecnice\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/programi\/online-yoga-za-trudnice\/\"><strong>spletna joga za nose\u010dnice<\/strong><\/a>.<\/p>\n\n\n\n<p><\/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\" 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>Za\u010dnimo z najpogostej\u0161imi tegobami, ki spremljajo tri trimese\u010dja nose\u010dnosti, skupaj z nasveti, kako si lahko pomagate in katere vaje lahko poskusite. <em>Sre\u010dno, drage moje!<\/em><\/p>\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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Prvo trimese\u010dje<\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">1. Slabost<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Od blagega nelagodja in izgube apetita do hudih kr\u010dev in bruhanja, vse do te mere, da je potrebna intravenska infuzija. V\u010dasih je lahko slabost stalna ve\u010d dni, v\u010dasih pa lahko en dan slabosti sledi \u0161e en dan manj\u0161e slabosti. <strong>Uporabite zdrav razum in telovadite, ko vam ni preve\u010d slabo.<\/strong><\/p>\n\n\n\n<p>Ne\u017eni gibi in ne\u017eno, globlje dihanje lahko pomagajo ubla\u017eiti slabost, \u010de pa \u010dutite, da se nelagodje stopnjuje, verjetno ni \u010das za vadbo. Drugo uporabno pravilo je, da se gibljete, vendar raztegnite periferne predele, kot so roke, ramena in noge, ter dihajte nekoliko globlje in umirjenej\u0161e.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>NASVET <\/strong>&#8211; Sedite na rob stola in delajte po\u010dasne valove s hrbtenico, pri \u010demer se upogibajte in iztegujte. Med vdihom ve\u010dkrat dvignite roke in jih med izdihom spustite. Z rameni in vratom naredite ve\u010d krogov. Dihajte s trebuhom.<\/p>\n\n\n\n<p><strong>OPOMBA <\/strong>\u2013 Izogibajte se stiskanju trebuha, aktiviranju trebu\u0161nih mi\u0161ic ali vrtenju okoli pasu.<br>\u010ce menite, da gibanje pove\u010duje va\u0161o slabost, se umirite in poskusite globoko dihati.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">2. Du\u0161evna nestabilnost<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Nenadne spremembe hormonov lahko povzro\u010dijo ob\u010dutke tesnobe<\/strong>, od blage nezainteresiranosti do zelo neprijetnih, stresnih misli in strahov. \u017dal je to naraven kemi\u010dni proces, ki se dogaja v telesu nose\u010dnice. Pomembno je, da se teh misli in ob\u010dutkov ne bojite. Ne pozabite, da ste nose\u010di in da so ta stanja razlog, zakaj se to imenuje &#8220;nose\u010dnost&#8221;.<\/p>\n\n\n\n<p>Najpomembneje je, da se s temi ob\u010dutki ne borite \u2013 da ne verjamete, da se ne bi smeli tako po\u010dutiti. Dokler imate to prepri\u010danje, se ne morete odpreti za ozdravitev. Ko opazite nenehne nihanja razpolo\u017eenja, je enostavno sklepati: &#8220;To nisem jaz in lahko se s tem po\u0161alim.&#8221;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>ZAPOMNITE SI <\/strong>&#8211; Ni vam treba verjeti tem mislim, poglejte jih malo bolj abstraktno, malo manj osebno.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poskusite videti \u0161ir\u0161o sliko in razumeti, da je to vidik nose\u010dnosti.<\/li>\n\n\n\n<li>To stanje bo minilo, ko se bodo hormoni v telesu vrnili v ravnovesje.<\/li>\n\n\n\n<li>Ne pozabite, da ste vesela oseba, ki je trenutno nezainteresirana in da je to v redu.<\/li>\n\n\n\n<li>Vpra\u0161ajte se: ali sem nepotrebno reaktivna, ali sem lahko bolj dovzetna.<\/li>\n<\/ul>\n\n\n\n<p><strong>NASVET <\/strong>&#8211; Vadite potrpe\u017eljivost in &#8220;potrpe\u017eljivo vzdr\u017eljivost&#8221; &#8211; sposobnost pogumnega prena\u0161anja obdobja soo\u010danja s te\u017eavami.<\/p>\n\n\n\n<p>Pogovorite se s svojimi bli\u017enjimi in jim razlo\u017eite, kako se po\u010dutite, dovolite si te ob\u010dutke, bodite iskreni in ne\u017eni do sebe.<\/p>\n\n\n\n<p>Poskusite najti nekaj, kar vas osre\u010duje in kar lahko va\u0161o pozornost preusmeri od notranjega stanja navzven.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vje\u017ebanje u trudno\u0107i - Lagano razgibavanje\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GHRO4BcfV4Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Bodite ne\u017eni do sebe, imejte potrpe\u017eljivost in so\u010dutje do svojega stanja \u2013 vadite te vrline, potrebovali jih boste, ko bo otrok pri\u0161el na svet.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>10-minutni videoposnetek vsebuje preproste vaje za gibljivost hrbtenice, ki vam pomagajo pridobiti gibljivost hrbta in se udobno gibati. Pri gibih smo pozorni na to, kako se hrbtenica premika in kako je globoko raztegnjena, medtem ko preostali del telesa sledi gibanju. <strong><a href=\"https:\/\/youtu.be\/GHRO4BcfV4Q\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/vpxIKBrfB28\" target=\"_blank\" rel=\"noreferrer noopener\">VIDEO<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Drugo trimese\u010dje<\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">1. Lakota in zdrava prehrana<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Pove\u010dana lakota je med nose\u010dnostjo normalen pojav, saj dojen\u010dek i\u0161\u010de &#8220;gradbeni material&#8221; za svoj razvoj. <\/strong>Lahko se pojavi odpor do dolo\u010dene hrane in obratno, pove\u010dana lakota in hrepenenje po dolo\u010deni hrani. Pove\u010dana je tudi potreba po preprostih ogljikovih hidratih in hitrih energijskih re\u0161itvah, vendar morate biti previdni in skrbno izbirati, kaj zau\u017eijete in v kak\u0161nih kombinacijah. Razumljivo je, da vas privla\u010di u\u017eivanje &#8220;primarnih okusov&#8221;, kot sta kruh in sir, le izberite kakovosten sir in bogat kruh ter poskusite temu obroku dodati nekaj zelenjave. Pove\u010dajte vnos beljakovin, to vam bo pomagalo, da boste dlje \u010dasa siti in manj boste hrepeneli po re\u0161itvah, ki nenadoma zvi\u0161ajo krvni sladkor (a ga tudi nenadoma zni\u017eajo).<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>NASVET <\/strong>\u2013 Izberite \u00bbzdrave sladkorje\u00ab, tiste, ki so naravno prisotni v \u017eivilih, kot so suho sadje, sve\u017ee sadje in med.<br>\u2013 Izberite polnovredna \u017eivila v njihovi najbolj naravni obliki.<br>\u2013 Danes lahko najdete \u0161iroko paleto slanih prigrizkov z dobro vsebnostjo beljakovin, na primer na osnovi \u010di\u010derike ali le\u010de. Za prigrizek izberite kaj takega namesto pi\u0161kotov ali navadnega \u010dipsa, ki je vse sestavljen iz ogljikovih hidratov.<\/p>\n\n\n\n<p><strong>IDEA<\/strong> \u2013 Vedno imejte v \u017eepu nekaj na\u010drtovanega za prigrizek, namesto da bi vsaki\u010d, ko ste la\u010dni, jedli iz pekarne samo zato, ker je to enostavno in priro\u010dno.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">2. Zaprtje in spremembe v prebavi<\/h5>\n\n\n\n<div style=\"height:20px\" 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>V primeru zaprtja je vsekakor koristno hoditi, redno telovaditi in dodajati \u017eivila, bogata z lahko topnimi vlakninami. <\/strong>Prebava se med nose\u010dnostjo spremeni, dobesedno prebavni organi delujejo druga\u010de. Zaprtje je pogost stranski u\u010dinek, ki ga lahko delno omilite z izbrano prehrano, redno vadbo in zadostnim vnosom teko\u010dine. Izogibajte se velikim koli\u010dinam kruha, testenin in \u017eivil, ki vsebujejo \u0161krob, v enem obroku. Kadar koli je mogo\u010de, dodajte zelenjavo v vseh oblikah in na\u010dinih predelave vsakemu obroku, vlaknine pomagajo pri redni prebavi. Te spremembe vas lahko spremljajo skozi celotno nose\u010dnost, zato uporabite nasvet, ki vam ustreza.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>NASVET<\/strong> &#8211; Suhe slive in\/ali fige namo\u010dite \u010dez no\u010d in jih nato pojejte zjutraj na te\u0161\u010de.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vsak dan pojejte jabolko ali hru\u0161ko.<\/li>\n\n\n\n<li>Hrano \u017eve\u010dite po\u010dasi, dobro pre\u017eve\u010dena hrana je la\u017eje prebavljiva.<\/li>\n\n\n\n<li>\u010cez dan pijte mla\u010dne, nesladkane teko\u010dine v majhnih po\u017eirkih, na primer \u010daj iz komar\u010dka ali vodo z nekaj kapljicami limone.<\/li>\n\n\n\n<li>Vsak dan pijte nekaj mineralne vode z magnezijem.<\/li>\n<\/ul>\n\n\n\n<p><strong>V PRAKSI<\/strong> &#8211; Hodite po stopnicah navzgor in navzdol, se povzpnite ali sprehodite nekaj postaj, te vaje spodbujajo delovanje \u010drevesja. Izvajajte nose\u010dni\u0161ke, modificirane joge pozdrav soncu, ki vsebujejo vse elemente, potrebne za dobro prebavo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\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<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vje\u017ebanje u trudno\u0107i - Pozdravi suncu\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Bk-VXqRTA8w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Pozdrav soncu za nose\u010dnice je prilagojen vam in vklju\u010duje vse elemente, potrebne za dobro vadbo. Gibi so preprosti in ne potrebujete nobenega predznanja.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem 5-minutnem videu vas bom vodila skozi 5 pozdravov soncu za nose\u010dnice, ki jih lahko z mojim vodstvom pregledate in se jih nau\u010dite ter jih nato izvajate vsak dan. <a href=\"https:\/\/youtu.be\/Bk-VXqRTA8w\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Bk-VXqRTA8w\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>VIDEO<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Tretje trimese\u010dje<\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">1. Zadr\u017eevanje vode in otekanje sklepov<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Zadr\u017eevanje vode v zadnjih tednih nose\u010dnosti je zelo pogosto. <\/strong>Obi\u010dajno ga ni mogo\u010de prepre\u010diti, lahko pa telesu pomagate, da prebudi krvni obtok in spodbudi pretok. Seveda redna vadba pomaga pri prekrvavitvi vsega v telesu, zato je dobro, da se ob\u010dasno sprehodite, naredite nekaj po\u010depov, raztegnete hrbtenico in poglobite dihanje. Lahko u\u017eivate tudi ve\u010d hrane, ki je diuretik, zmanj\u0161ate vnos soli in pove\u010date vnos teko\u010dine. Med \u010daje, ki pomagajo pri zadr\u017eevanju teko\u010dine, spadajo kamilica, brusnica, kopriva, cikorija, belu\u0161i, komar\u010dek, zeljni sok \u2026 In \u017eivila, ki lahko pomagajo, so kumare, zelena &#8211; korenina in steblo, peter\u0161ilj &#8211; korenina in listi v majhnih koli\u010dinah, lubenica, jabolka \u2026 \u010ce so vam ta \u017eivila na voljo, jih vklju\u010dite.<\/p>\n\n\n\n<p><strong>Topla voda z nekaj kapljicami limone je zdravilo za vse, pijete jo lahko ves \u010das, kolikor potrebujete.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>NASVET<\/strong> &#8211; Lezite na posteljo ali podlogo za jogo, dvignite noge v zrak in za\u010dnite vrteti gle\u017enje, pribli\u017eno 20 krogov v eno smer, nato 20 v drugo. Z nogami lahko naredite tudi gib &#8220;fleksibilne to\u010dke&#8221;, da boste za\u010dutili, da raztezate me\u010da.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dvignite medenico na blazino in naslonite stopala na steno. Noge v zraku pomagajo vsaj malo zmanj\u0161ati otekanje.<\/li>\n\n\n\n<li>Vozite se &#8220;kolo&#8221; z nogami v zraku, na ta na\u010din razgibate tudi spodnji del hrbta in teko\u010dine v nogah kro\u017eijo. \u010ce ne morete dolgo le\u017eati na hrbtu, si pod glavo in prsni ko\u0161 polo\u017eite veliko blazino.<\/li>\n<\/ul>\n\n\n\n<p><strong>IDEJA<\/strong> &#8211; Naribajte korenino zelene in jo za\u010dinite z nekaj kapljicami olja, to je odli\u010dna lahka solata, ki deluje kot diuretik.<\/p>\n\n\n\n<p>Solata iz naribanih kumar in gr\u0161kega jogurta je lahko osve\u017eilna za brbon\u010dice in za prebavo.<\/p>\n\n\n\n<p>Jabolko nare\u017eite na tanke rezine in potresite s cimetom in dobili boste odli\u010dno aromati\u010dno sladico, ki spodbuja prebavo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">2. Hitra utrujenost in slab spanec<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Ko za\u010dne\u0161 pridobivati \u200b\u200bna volumenu in te\u017ei, je te\u017eko najti udoben polo\u017eaj za po\u010ditek in spanje. <\/strong>Ne more\u0161 ve\u010d le\u017eati na hrbtu, ne more\u0161 ve\u010d le\u017eati na trebuhu, zato ti ostane le polo\u017eaj na boku. Seveda zelo pomaga, \u010de si med noge in pod glavo polo\u017ei\u0161 blazino, a vseeno je lahko vsak obrat in prilagajanje neprijetno. Za bolj\u0161i spanec je dobro, da se pred spanjem malo razgiba\u0161, malo globlje zadiha\u0161 in se dobro pretegne\u0161. Razumem, da si utrujen\/a, da se hitro utrudi\u0161 in da se ti ne ljubi, ampak pomagalo bo, zato kar pogumno.<\/p>\n\n\n\n<p><strong>VAJE<\/strong> &#8211; Naredite majhen most z oporo, pod medenico polo\u017eite blazino na opeko ali samo debelo blazino in se v tem polo\u017eaju sprostite.<\/p>\n\n\n\n<p>Raztegnite se stoje, le nekaj krogov z rokami, nekaj po\u010depov, nekaj dvigov prstov na nogah.<\/p>\n\n\n\n<p><strong>NASVET<\/strong> &#8211; Ker se veliko la\u017eje utrudite in imate manj mo\u010di, poskusite z &#8220;\u0161irokopasovnimi gibi&#8221;. Na primer vetrnice z rokami, bo\u010dno raztezanje ali samo dihanje z dvigovanjem in spu\u0161\u010danjem rok.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Ko postane te\u017eko, se spomnite \u2013 prihaja va\u0161 otrok, va\u0161 mali \u010dude\u017e! Prepustite se in zaupajte naravi, da bo poskrbela za vas.<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_srce_trbuh.webp\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_srce_trbuh-1024x768.webp\" alt=\"\" class=\"wp-image-7099\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_srce_trbuh-1024x768.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_srce_trbuh-600x450.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_trudna_srce_trbuh.webp 1354w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Trebuh dva tedna pred rokom.<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading has-text-align-center\">3. Bole\u010dine v spodnjem delu hrbta<\/h5>\n\n\n\n<div style=\"height:20px\" 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>Hrbtenica zdaj nosi veliko te\u017eo, trebu\u0161ne mi\u0161ice pa ji skoraj ne pomagajo. <\/strong>Kot da bi jo velik vodni balon vle\u010del naprej v lordozo. Mi\u0161ice vzdol\u017e hrbta so utrujene in se zlahka zakr\u010dijo in napnejo. Na sre\u010do si lahko zelo pomagate z raztezanjem in rednim gibanjem. Ker trebu\u0161ne mi\u0161ice ne smejo ve\u010d delovati, lahko izvajate vaje, ki aktivirajo celoten sprednji del telesa (vaje na vseh \u0161tirih) ali tiste, ki so nekoliko ne\u017enej\u0161e za stranske trebu\u0161ne mi\u0161ice.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>NE ZAPOMNITE SI<\/strong> &#8211; Zmanj\u0161ajte stresne in negativne informacije, skrbno izberite dru\u017ebo in po\u010dnite tisto, kar vas osre\u010duje, imate pravico, da si popolnoma ugodite.<br>&#8211; Stres je breme, tako psihi\u010dno kot fizi\u010dno, in se lahko &#8220;prelomi&#8221; \u010dez va\u0161 hrbet. Preberite moje <a href=\"https:\/\/tena.yoga\/sl\/blog\/yoga-u-trudnoci\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/blog\/yoga-u-trudnoci\/\">nasvete za vitalno nose\u010dnost<\/a> in pazite, da se ne izpostavljate nepotrebnemu stresu.<\/p>\n\n\n\n<p><strong>NASVET<\/strong> \u2013 Spinalni valovi, znani tudi kot \u00bbma\u010dka-krava\u00ab, so odli\u010den in preprost na\u010din za vadbo. Ob\u010dasno jih lahko izvajate tudi stoje.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vje\u017ebanje u trudno\u0107i - Olak\u0161anje le\u0111ima\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YIIX_UsbbGU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Po\u010dasi in si zapomni \u2013 vsak vdih zavestnega gibanja je zdravilo za utrujeno telo. Pomagati mu mora\u0161, ker ustvarja povsem novo bitje.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem 10-minutnem videu vas bom vodil skozi preproste vaje za raztezanje mi\u0161i\u010dnih vlaken v spodnjem delu hrbta, njihovo sprostitev in zmanj\u0161evanje napetosti. Gibi so preprosti in ne potrebujete nobenega predznanja, samo udobno se namestite in u\u017eivajte v svojem telesu, dihu in dojen\u010dku. <a href=\"https:\/\/youtu.be\/YIIX_UsbbGU\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/YIIX_UsbbGU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>VIDEO<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:70px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\">Vadba po nose\u010dnosti &#8211; postnatalno<\/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-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ko boste imeli svojega malega zavitka veselja, nadaljujte z vadbo in ohranjajte fit telo, saj dojen\u010dek uravnava svoja \u010dustva skozi vas. Dojen\u010dki do\u017eivljajo eno z mamo, zato se osredoto\u010dite na to, da se prepri\u010date, da vam gre dobro, da zlahka prena\u0161ate in spro\u0161\u010date spremembe v telesu in umu. Uravnovesite svoje te\u017eave, poskusite se umiriti in po\u010dasi re\u0161ite, kar je treba re\u0161iti.<br><strong>Pri tem vam bosta pomagala vadba in zavestno gibanje, saj boste la\u017eje ponastavili svoja stanja.<\/strong><\/p>\n\n\n\n<p>Po porodu se pridru\u017eite mojemu rednemu <a href=\"https:\/\/tena.yoga\/sl\/online-yoga\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/online-yoga\/\">spletnemu programu joge<\/a>, v katerem vadimo <a href=\"https:\/\/tena.yoga\/sl\/online-yoga\/letni-spletni-program-joge\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/online-yoga\/godisnji-program-online-yoge\/\">celotne teme joge<\/a>, s posnetki ur pa lahko vadite kadar koli \u017eelite. Prvi mesec je brezpla\u010den za vse nose\u010dnice, ki so se z mano udele\u017eile <a href=\"https:\/\/tena.yoga\/sl\/programi\/spletna-joga-za-nosecnice\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/programi\/online-yoga-za-trudnice\/\">predporodne joge<\/a>. <br><em>Se vidimo na jogi, Tena!<\/em><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola.webp\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola-1024x768.webp\" alt=\"\" class=\"wp-image-7132\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola-1024x768.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola-600x450.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola-1536x1153.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena_usetnji_nikola.webp 1855w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Na prvem sprehodu z Nikolo je star nekaj dni.<\/figcaption><\/figure>\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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo.webp\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo-1024x683.webp\" alt=\"\" class=\"wp-image-6869\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo-1024x683.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo-600x400.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo-1536x1024.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon.webp\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon-1024x683.webp\" alt=\"\" class=\"wp-image-7139\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon-1024x683.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon-600x400.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon-1536x1024.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/tena-nikola_yoga-bisevo_pigeon.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Skupaj telovadiva na pla\u017ei, Nikola je star 2,5 meseca<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"ytbutton\">\n    <script src=\"https:\/\/apis.google.com\/js\/platform.js\"><\/script>\n    <div class=\"g-ytsubscribe\" data-channelid=\"UC2NTh6YjAvCLwIP18q_XIEQ\" data-layout=\"full\" data-count=\"default\"><\/div>\n<\/div>\n\n<style>\n  #ytbutton {\n     text-align: center;\n<\/style>\n\n\n\n<div style=\"height:70px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nenehne spremembe in izzivi nose\u010dnosti Drage nose\u010dnice, vadba med nose\u010dnostjo je popolnoma varna in zelo priporo\u010dljiva.Skozi celotno nose\u010dnost je pomembno,<\/p>\n","protected":false},"author":2,"featured_media":13352,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[503,502,501],"class_list":["post-13384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-joga-za-nosecnice","category-nosecnost-predporodna","category-terapevtska-joga"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/posts\/13384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/comments?post=13384"}],"version-history":[{"count":5,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/posts\/13384\/revisions"}],"predecessor-version":[{"id":16789,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/posts\/13384\/revisions\/16789"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media\/13352"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=13384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/categories?post=13384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}