{"id":16152,"date":"2025-12-06T10:24:00","date_gmt":"2025-12-06T09:24:00","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vatra-iz-dubine\/"},"modified":"2026-03-30T08:15:57","modified_gmt":"2026-03-30T06:15:57","slug":"vatra-iz-dubine","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/vatra-iz-dubine\/","title":{"rendered":"Ogenj iz globin"},"content":{"rendered":"\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%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png\" alt=\"\" class=\"wp-image-5169\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-150x150.png 150w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">JOGA DETOX &#8211; GLOBOKO \u010cI\u0160\u010cENJE<\/p>\n\n\n\n<p>\u0160tiritedenski joga izziv s 30-minutno vadbo joge vsak delavnik. Paket vklju\u010duje posnetek uvodne delavnice, 20 ur ogrevanja, razstrupljanja, prebave in discipline ter dve dalj\u0161i uri integracije tehnik.Ko govorimo o razstrupljanju, je prva asociacija, ki jo imamo, vaje za \u017eelodec in trebu\u0161no votlino, vendar v tem izzivu izvajamo globinsko \u010di\u0161\u010denje na celi\u010dni ravni. Ogrejemo celotno telo in spodbujamo spro\u0161\u010danje globoko zakoreninjenih, zataknjenih ostankov. To je pot fizi\u010dnega, \u010dustvenega in duhovnega \u010di\u0161\u010denja in spro\u0161\u010danja. Razvijamo vrline vztrajnosti, odlo\u010dnosti, doslednosti in discipline, saj si zadamo namen, da bomo redno telovadili in vsak dan dvigovali telesno temperaturo. Z dosledno disciplino in rednim ponavljanjem se na\u0161e telo po\u010dasi in sistemati\u010dno \u010disti in ponastavlja. Krepimo sredino, trup, stranske trebu\u0161ne mi\u0161ice in noge. Delamo na ponavljajo\u010dih se zaporedjih, da za\u010dutimo mo\u010d resni\u010dne potrpe\u017eljive vzdr\u017eljivosti, in se potopimo v znane gibe za umiritev uma. Navodila za dnevnik \u010duje\u010dnosti sledijo programu na tedenski ravni, namen pa je dolo\u010den z vsako uro.<\/p>\n\n\n\n<p><strong>Joga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dnevna vadba joge<\/li>\n\n\n\n<li>ritem in disciplina<\/li>\n\n\n\n<li>krepitev centra<\/li>\n\n\n\n<li>krepitev mi\u0161ic telesa<\/li>\n\n\n\n<li>razstrupljanje in \u010di\u0161\u010denje<\/li>\n\n\n\n<li>izbolj\u0161anje prebave<\/li>\n\n\n\n<li>povezovanje centra in periferije<\/li>\n\n\n\n<li>spu\u0161\u010danje<\/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:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">VSEBINA PAKETA ZA ZAPISOVANJE<\/h3>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra-1024x576.webp\" alt=\"\" class=\"wp-image-9343\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/2_11_uvodna_vatra.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA &#8211; 75 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">VATRA IZ DUBINE<\/h4>\n\n\n\n<p>Ideja izazova je da tijekom mjeseca pomalo ali kontinuirano budimo i odr\u017eavamo vatricu iz dubine tijela. Na\u010dine na koje \u0107emo to postizati pro\u0161li smo u uvodu te kroz prvu praksu u ovom satu. Sistematizirala sam principe tako da su vam jasni i da znate \u0161to posti\u017eemo kada ne\u0161to radimo.  Pokretom: dizanje temperature tijela, pulsiraju\u0107i pokreti, dinami\u010dni twistovi, stati\u010dni twistovi, treskanje, pomicanje stagnacije, polo\u017eaji integracije tijela i sli\u010dno. Dahom: Ujjayi disanje, gusti udah i izdah koji rade veliku promjenu u tijelu, dah spojen s pokretom potencira pokretanje energije.<\/p>\n\n\n\n<p>Aspekt emotivnog i misaonog otpu\u0161tanja uveli smo kroz par principa koje \u0107emo provoditi. Svojim mislima nismo du\u017eni povjerovati, one se \u010dine stvarne, kao da je &#8220;to \u0161to mislim moja istina&#8221; ali mi znamo da im ne moramo povjerovati. Pri\u010dali smo o krugu u kojem misli djeluju na tjelesne senzacije i obrnuto i kako taj ciklus trebamo osvijestiti i prekinuti. Izvori\u0161te misli je u tijelu i one su vi\u0161e kemija nego &#8220;JA&#8221;. <strong>Uz to \u0161to kontempliramo da neko uvjerenje nije dobro i korisno za nas, trebamo ga i energetski (\u010ditaj tijelom, kroz tijelo) promijeniti i propustiti. To je cilj i namjera ovog izazova.<\/strong><\/p>\n\n\n\n<p>Zamjenjujemo s boljim modelom uvjerenje koje nam vi\u0161e nije korisno. Boljim setom misli ali i promjenom energije u tijelu.<\/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<p><strong>Uzeli smo model kao da je na\u0161e tijelo hram, sveto mjesto, gdje se do\u0111emo spojiti s ne\u010dim vi\u0161im i vrjednijim i smislenijim od nas. <\/strong>Vra\u0107am se sebi i odr\u017eavam svoj hram, \u010distim oltar. Moje tijelo je mjesto kroz koje dolazim u dodir sa svetim, povratak sebi je povratak u svoj hram.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-bf5a3449710a2c156436296e3868d374\"><em>Mindful dnevnik:<\/em> Odaberi jedno svoje uvjerenje koje ti vi\u0161e ne koristi (u kojem si zapela) i koje \u017eeli\u0161 u ovom izazovu otpu\u0161tati. Zapi\u0161i ga i opi\u0161i \u0161to jasnije kao objektivan promatra\u010d, kao da nije ne\u0161to tvoje. Usudi se pogledati to\u010dno kakvo je, kako se osje\u0107a\u0161 s time, koje misli to uvjerenje budi i koji su strahovi u pozadini, koju sliku o sebi ima\u0161 zbog toga. Zapi\u0161i sve.&nbsp;Zapi\u0161i i namjeru da, znaju\u0107i da tome ne treba\u0161 vi\u0161e vjerovati, se \u017eeli\u0161 u ovom procesu otvoriti otpu\u0161tanju tog uvjerenja. Zapi\u0161i to doslovno tako, samo umjesto uvjerenje napi\u0161i svoj konkretan problem.&nbsp;Nemoj tra\u017eiti rje\u0161enje, ili ako ga po\u010dne\u0161 tra\u017eiti sjeti se da nam to ne\u0107e biti pristup ovaj put. Pristup \u0107e biti prihva\u0107anje da je to takvo kakvo je i prestajanje vjerovanja u <\/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\/2025\/12\/3_11_prvi_sat.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/3_11_prvi_sat-1024x576.webp\" alt=\"\" class=\"wp-image-9345\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/3_11_prvi_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/3_11_prvi_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/3_11_prvi_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/3_11_prvi_sat.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">1. DAN &#8211; PRVA VATRICA<\/h4>\n\n\n\n<p>Skakutanje za protresti sve iznutra. Par \u0161irokih \u010du\u010dnjeva s bo\u010dnim razgibavanjima. 6 x pozdrava suncu s plankom na jednoj nozi.&nbsp;<em>High lounge<\/em>&nbsp;s pulsacijama i stoje\u0107i pretklon prema prednjoj nozi s praznim trbuhom. Pulsacija iz&nbsp;<em>Low<\/em><em>&nbsp;loungea<\/em>&nbsp;i iz&nbsp;<em>Kapiasane<\/em>. Yogijsko disanje i&nbsp;<em>Shavasana<\/em>.&nbsp;<\/p>\n\n\n\n<p>Sve to u kratkih, bombasti\u010dnih 30 minuta. :)<\/p>\n\n\n\n<p>Postavljanje namjere: Neka ovom praksom i s vremenom za sebe radim na promjeni i proto\u010dnosti svog tijela, uma i emocija od onoga \u0161to je zastalo i \u0161to mi vi\u0161e ne treba prema onome \u0161to je zdravo, proto\u010dno i \u0161to me lije\u010di. Neka odr\u017eavam \u010disti i prozra\u010dan hram svojeg tijela kroz praksu pokreta i daha.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-cca96a0e534edf9a1d8f4f0c28187f70\"><em>Mindful dnevnik: <\/em>Prvi tjedan ciklusa posve\u0107ujemo otpu\u0161tanju: pogledaj u sebe, pristani, osvijesti i&nbsp;budi objektivan promatra\u010d svojih misli, stanja i tjelesnih senzacija.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat.webp\" alt=\"\" class=\"wp-image-9346\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/4_11_drugi_sat-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">2. DAN &#8211; U DUBINU<\/h4>\n\n\n\n<p>Kre\u0107emo s postavljanjem namjere i bu\u0111enjem daha pa nastavljamo sa zagrijavanjem&nbsp;s&nbsp;<em>cat-cow&nbsp;<\/em>pokretima. Kada u&nbsp;<em>cat-cow<\/em>&nbsp;stavimo pa\u017enju na pokret \u0161irenja pa skra\u0107ivanja abdominalne zone, jo\u0161 pogotovo s gustim dahom, dobivamo pravu masa\u017eu duboko iznutra. Zato smo&nbsp;<em>cat-cow<\/em>&nbsp;&#8220;poja\u010dali&#8221; s pulsacijom s nogom. Prolazimo nekoliko pozdrava suncu te<em>&nbsp;High<\/em>&nbsp;i<em>&nbsp;Low lounge<\/em>&nbsp;pulsacije kao ju\u010der.<\/p>\n\n\n\n<p>Na kraju odmaramo u golubu na jednoj nozi kojim stimuliramo ulazak i izlazak iz debelog crijeva. Gdje je pa\u017enja, tamo je&nbsp;<em>Prana<\/em>, a mi sat provodimo s pa\u017enjom u trbuhu i dahom koji nas masira iznutra.&nbsp;<\/p>\n\n\n\n<p><strong>Ako vam na kratko bude te\u0161ko, sjetite se: ovo je samo 30-minutni sat, brzo \u0107e pro\u0107i.<\/strong> U ostalom, idemo dalje, malo po malo.. :)<\/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\/2025\/12\/5_11_treci_dan_sijajni_dah.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/5_11_treci_dan_sijajni_dah-1024x576.webp\" alt=\"\" class=\"wp-image-9347\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/5_11_treci_dan_sijajni_dah-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/5_11_treci_dan_sijajni_dah-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/5_11_treci_dan_sijajni_dah-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/5_11_treci_dan_sijajni_dah.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. DAN &#8211; SIJAJNI DAH<\/h4>\n\n\n\n<p>Danas smo krenuli s masa\u017eom trbuha, da malo potaknemo pokret energije u crijevima. Radimo malo lak\u0161u varijantu pozdrava suncu s vi\u0161e cat-cow pulsacija kojima nje\u017eno budimo trbuh i le\u0111a. Pro\u0161li smo dizanje noge i otvaranje iz kuka u Down dogu, s namjerom da u inverziji dovedemo prostor u taj donji dio crijeva te se onda igrali sa skra\u0107ivanjem i produ\u017eavanjem tog dijela.<\/p>\n\n\n\n<p>Pro\u0161li par&nbsp;<em>Malasna<\/em>&nbsp;i trbu\u0161njaka na podu i opet, 30 minuta je brzo pro\u0161lo. U\u017eivajte i samo vje\u017ebajte, krenite bez razmi\u0161ljanja i tijelo \u0107e biti zahvalno.<\/p>\n\n\n\n<p>Neka u ovom vremenu&nbsp;za sebe u\u0111em u dodir s pravim potrebama svojeg tijela i prirodom promjene, tendencije zdravlja koju tijelo ima u sebi upisanu. <strong>Prepu\u0161tam prirodi svojeg tijela da radi zdravo propu\u0161tanje i zdravu proto\u010dnost.<\/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\/2025\/12\/6_11_cetvrti_sat.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/6_11_cetvrti_sat-1024x576.webp\" alt=\"\" class=\"wp-image-9348\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/6_11_cetvrti_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/6_11_cetvrti_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/6_11_cetvrti_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/6_11_cetvrti_sat.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">4. DAN &#8211; U SPOJU<\/h4>\n\n\n\n<p>S dana\u0161njim satom malo smanjujemo vatru, dajemo si vremena i prostora da otvorimo i istegnemo&nbsp;donji trbuh u spoju s kukovima. Radimo pozdrave suncu s koljenom u podu u kojima pulsiramo zdjelicom i na udah istegnemo&nbsp;trbuh, a na izdah ga skratimo. Zatim prolazimo par polo\u017eaja iz baze ratnika 2 koji tako\u0111er dovodi otvorenost u tu zonu. Na kraju odmaramo u polo\u017eaju na trbuhu s jednom nogom u stranu (\u017eaba) u kojem pu\u0161tamo otvorenost da u\u0111e u kukove.<\/p>\n\n\n\n<p><strong>Dana\u0161nji sat vam stvarno ne\u0107e biti problem pro\u0107i, nemojte se brinuti, samo krenite i tijelo \u0107e sve odraditi samo&#8230; :)<\/strong><\/p>\n\n\n\n<p>Postavljenje&nbsp;namjere: Neka se sjetim da je izmjena uvijek tu u tijelu i sve one misli is stanja koja su te\u0161ka i kruta, koje se \u010dine nepromjenjiva (ideje o nama samima i o drugim ljudima), neka u njih odvedem taj osje\u0107aj proto\u010dnosti i promjene. Nepromjenjivo nije mogu\u0107e sve se uvijek mijenja i te\u010de samo mi iznova povjerujemo u istu stvar.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/7_11_pet_dan_vatra-1024x576.webp\" alt=\"\" class=\"wp-image-9349\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/7_11_pet_dan_vatra-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/7_11_pet_dan_vatra-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/7_11_pet_dan_vatra-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/7_11_pet_dan_vatra.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">5. DAN &#8211; BRZA VATRICA<\/h4>\n\n\n\n<p>Danas smo nastavili vatreno, a na\u0161 najja\u010di adut za to je&nbsp;<em>Utkatasana<\/em>! Uveli smo ju u pozdravima suncu i nakon toga u pulsacijama iz pretklona u izvijanje u bazi&nbsp;<em>Utkatasane<\/em>. Naravno nakon 6 proto\u010dnih pozdrava suncu, na dah, u ritmu, ve\u0107 smo se zagrijali i probudili skliskost, nakon toga nije bio problem pro\u0107i jo\u0161 nekoliko polo\u017eaja uklju\u010duju\u0107i i rotacije. Za kraj sata pro\u0161li smo most tako da ipak malo izdu\u017eimo centar i umirimo se.<\/p>\n\n\n\n<p><strong>Mala bombica radi veliku promjenu, samo dobro odmorite nakon sata i opustite se. <\/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\/2025\/12\/10_11_6_dan_rotacija.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/10_11_6_dan_rotacija-1024x576.webp\" alt=\"\" class=\"wp-image-9351\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/10_11_6_dan_rotacija-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/10_11_6_dan_rotacija-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/10_11_6_dan_rotacija-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/10_11_6_dan_rotacija.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">6. DAN &#8211; AKCIJA, ROTACIJA<\/h4>\n\n\n\n<p>Jutros smo se razgibali, postavili namjeru te uronili u kru\u017ene pozdrave suncu s dinami\u010dnim&nbsp;<em>cat &#8211; cow&nbsp;<\/em>pokretima kralje\u017enicom. Sat smo nastavili u tonu dinami\u010dnih twistova. Pro\u0161li smo nekoliko pokreta i polo\u017eaja u kojima rotiramo oko pupka i na koncu, na podu sjeli u jo\u0161 jedan mirni twist. Opet u kratkih 30 minuta potaknuli svoju unutarnju vatricu. :)<\/p>\n\n\n\n<p>Te\u0161ko je ono \u0161to nam je te\u0161ko, \u0161to se ponavlja.&nbsp;U prvom smo tjednu smo stavili svjetlo na to te\u0161ko, priznati i pristati na to, biti iskreni sa sobom. Ne zato da osvjetljavamo i imamo fokus na tome ve\u0107 zato da uspostavimo zdravi odnos s time.<\/p>\n\n\n\n<p>Te\u0161ko ima dvije kategorije:&nbsp;<br>1. ono \u0161to se mo\u017ee promijeniti &#8211; idemo to polako i pametno mijenjati, <br>2. ono \u0161to se trenuta\u010dno ne mo\u017ee promijeniti &#8211; to trebamo nau\u010diti prihva\u0107ati.<\/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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Drago moje tijelo, moj hram, moje sveti\u0161te pobrini se za to da zdravlje do\u0111e na nivou misli, emocija i djela. Neka ti ovim dahom i pokretom poma\u017eem da pu\u0161ta\u0161.<\/strong><\/p>\n\n\n\n<p>Postavljanje namjere: Neka budem otklju\u010dana i otvorena, neka nau\u010dim prihvatiti i s prihva\u0107anjem otvoriti se promjeni.Neka sam malo mek\u0161a s tim mislima i stanjima ili neka otpustim snagu tim mislima koje se ponavljaju.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-6ec56bf25d9d1f4adb16e05ca30708a8\"><em>Mindful dnevnik:<\/em> \u0160to za mene zna\u010di prihvatiti ono \u0161to je stvarno te\u0161ko, a \u0161to ne mo\u017ee\u0161 promijeniti? Kako se osje\u0107a\u0161 zbog toga, koje emocije ti se bude? Kako mo\u017ee\u0161 konstruktivno iskoristiti energiju tih emocija da si pomogne\u0161? Na primjer ljutnju dr\u017eati kao alat za odlu\u010dnost i dosljednost. Ulovi sebe kada upada\u0161 u averziju i istra\u017ei \u0161to je trigerira? Vjerojatno je ne\u0161to \u0161to ne mo\u017ee\u0161 sada promijeniti &#8211; zna\u010di treba\u0161 prihvatiti.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp.webp\" alt=\"\" class=\"wp-image-9352\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/11_11_7_dan_dizanjetemp-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">7. DAN &#8211; DIZANJE TEMPERATURE<\/h4>\n\n\n\n<p>Kao \u0161to ka\u017ee naslov danas smo dignuli temperaturu s nekoliko&nbsp;<em>High loungeova<\/em>&nbsp;s pulsacijama. To je izazovno tijelu i zbog toga \u0161to anga\u017eira skupine velikih mi\u0161i\u0107a i zato \u0161to se treba sna\u0107i da izbalansira stabilnost. Zagrijali smo se u pozdravim suncu i ve\u0107 u njima najavili te&nbsp;<em>High loungeove<\/em>. Nakon toga odmaramo u pretklonu, produ\u017eujemo dah i spu\u0161tamo se na trbuh. Tu imamo mirno disanje do dubokog donjeg dijela trbuha tako da nam se sav stres i napetosti kroz trbuh otpuste u pod.<br>Fino \u0107e se pojaviti onaj povr\u0161inski sloj topline po cijelom tijelu, ali bez brige samo dajte sve od sebe.<\/p>\n\n\n\n<p>Namjera:&nbsp;Neka ovih kratkih 30 minuta pokreta bude moj dodir s tijelom i iskrenom proto\u010dno\u0161\u0107u koje tijelo ima. Tim stalnim tokom i transformacijom tako da znam da moja stati\u010dnost, ono gdje sam zapela nije mogu\u0107e jer tog u prirodi nema. Neka budim sebe u perspektivu da prestanem vjerovati istome i neka se vratim u proto\u010dnost jer svaki dan je sve druga\u010dije.<\/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\/2025\/12\/12_11_8_dan.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/12_11_8_dan-1024x576.webp\" alt=\"\" class=\"wp-image-9353\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/12_11_8_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/12_11_8_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/12_11_8_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/12_11_8_dan.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">8. DAN &#8211; TU SAM<\/h4>\n\n\n\n<p>Dans smo jednostavno nastavili dalje, samo se svaki dan ponovo potrudimo. Uti\u0161amo um i prepustimo se svojem tijelu, neka ga osjetimo, neka mu damo priliku da sve kroz njega pro\u0111e. To zna\u010di i emocije i misli.&nbsp;<\/p>\n\n\n\n<p>Radili smo lagano zagrijavanje s kru\u017enim i proto\u010dnim pozdravima suncu te nekoliko twistova u kojima ja\u010dano noge (pulsiramo spu\u0161tanje koljena prema podu i dizanje gore). Malo smo poja\u010dali prednju plohu trbuha, povezivanjem u par polo\u017eaja.<\/p>\n\n\n\n<p><strong>Neka moje tijelo sjaji sa zdravljem, neka pu\u0161ta sve \u0161to mu nije potrebno a ja mu predajem s povjerenjem sve \u0161to ne trebam.&nbsp;<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug-1024x576.webp\" alt=\"\" class=\"wp-image-9354\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/13_11_9_dan_krug.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">9. DAN &#8211; U KRUG<\/h4>\n\n\n\n<p>Da, u krug smo zavrtjeli svoj trbuh. Vrtjeli smo zdjelicom i onda oko struka, \u017emikali crijeva da se skrate pa produ\u017ee. Radili pulsiranje iz&nbsp;<em>Parsvakonasane<\/em>&nbsp;u obrnutog ratnika tako da oja\u010damo bo\u010dne trbu\u0161ne mi\u0161i\u0107e i potaknemo abdomen. Malo smo masirali trbuh u&nbsp;<em>Balasani<\/em>&nbsp;te istegnuli prsa i ramena s par polo\u017eaja, \u010disto da nam se malo otvore.<\/p>\n\n\n\n<p>Sat je mao dulji jer smo se jo\u0161 na podu malo rotirali, to su one opu\u0161taju\u0107e rotacije za le\u0111a koje su naravno super i za trbuh, pa \u0107e vam to pasati. <\/p>\n\n\n\n<p>Namjera:&nbsp;Spomenula sam jednu kinesku poslovicu: &#8220;If you don&#8217;t have a solution, you should admire the problem.&#8221; &#8211; Ako nema\u0161 rje\u0161enje, treba\u0161 se diviti problemu.&nbsp;<\/p>\n\n\n\n<p>U ime ideje da problemi imaju dvije kategorije &#8211; oni koje mo\u017eemo rije\u0161iti i oni koje trenuta\u010dno ne mo\u017eemo. Uz ovu poslovicu ne samo da u\u010dimo prihva\u0107ati ono \u0161to ne mo\u017eemo promijeniti ve\u0107 se \u010dak tome i divimo, to je na\u0161 u\u010ditelj, to po\u0161tujemo i bivamo ponizni.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje.webp\" alt=\"\" class=\"wp-image-9356\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/14_11_10_sat_titranje-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">10. DAN &#8211; TITRANJE<\/h4>\n\n\n\n<p>Zapo\u010deli smo s disanjem i postavljanjem namjere kako bi nakon toga vrlo brzo i u\u010dinkovito digli temperaturu tijela. Poskakivali smo pa pro\u0161li 5 krugova pozdrava suncu s&nbsp;<em>Utkatasanama<\/em>&nbsp;i onda par vje\u017ebi rotacija iz baze ratnika 1 i High loungea. zadr\u017eali smo onaj gusti duboki twist &#8211; lakat preko suprotnog koljena i onda bili dovoljno zagrijani&nbsp;da isti napravimo u&nbsp;<em>Utkatasana<\/em>&nbsp;bazi.<\/p>\n\n\n\n<p>Sat se zove titranje jer se nakon te kratke ali dinami\u010dne sesije u Shavasani jako dobro osjeti titranje i slaganje fine energije tijela. Osjeti se prostor otvorenosti i prisutnosti koji je zaista tu, to je na\u0161 b<em>ody awareness, body consciousness<\/em>. Kad na taj na\u010din&nbsp;do\u0111emo&nbsp;u svoj problem, trenutak, istinu, imat \u0107emo druga\u010diju mogu\u0107nost da ne\u0161to do\u017eivimo nego kad s mozgom po\u010dnemo odvajati dobro i lo\u0161e. To je ta prihva\u0107aju\u0107a prisutnost.<\/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\/2025\/12\/15_11_mndfsfg.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/15_11_mndfsfg-1024x576.webp\" alt=\"\" class=\"wp-image-9357\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/15_11_mndfsfg-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/15_11_mndfsfg-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/15_11_mndfsfg-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/15_11_mndfsfg.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">40 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">JEDNO SA SVIME<\/h4>\n\n\n\n<p>Dodir s ti\u0161inom u srcu.&nbsp;Simbolika stavljanja dlanova ispred srca je spoj gdje se osobni &#8220;moj&#8221; unutarnji svijet spaja s Bogom, onime \u0161to je povezano sa svime. Tamo nestaje dualnost. Neka se otvorim toj cjelini, onome \u0161to je ve\u0107e od mene, \u0161to je jedinstvo i zato nam je lako re\u0107i &#8220;neka ti misli\u0161 o tome&#8221;, predamo svoje brige da bog, priroda, vi\u0161a inteligencija (kako got \u017eelite znati) misli o tome, preuzme na\u0161e brige.Neka prepu\u0161tanjem razvijam vrlinu poniznosti, jer to je kvaliteta, a ne slabost. Poniznost je na\u0161a snaga predaje onoga \u0161to nas kontrahira i vra\u0107a u nas same &#8211; ego, onome \u0161to je ve\u0107e od nas i stalno povezano sa svime.<\/p>\n\n\n\n<p>Sat je posve\u0107en razgibavanju ramena, otvaranju prsnih mi\u0161i\u0107a i aktiviranju gornjih le\u0111nih, onih izme\u0111u lopatica. Protezanju i razgibavanju vlakna trapeziusa. Malo da kontrastiramo sve \u0161to smo radili u ovim dinami\u010dnim satima.<\/p>\n\n\n\n<p>Uzmite si vremena za u\u017eivati u ovom satu i svojem sigurnom mjestu u sebi sa svojom zdravom pa\u017enjom. Pripremite ciglicu ili dekicu i trakicu za sat.<\/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\/2025\/12\/17_11_11_dan_zagrijavanje.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/17_11_11_dan_zagrijavanje-1024x576.webp\" alt=\"\" class=\"wp-image-9360\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/17_11_11_dan_zagrijavanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/17_11_11_dan_zagrijavanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/17_11_11_dan_zagrijavanje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/17_11_11_dan_zagrijavanje.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">11. DAN &#8211; ZAGRIJAVANJE<\/h4>\n\n\n\n<p>U dana\u0161njem se satu lagano zagrijavamo i &#8220;vra\u0107amo u formu&#8221;. Radili smo pozdrave suncu s cat &#8211; cow pulsacijama kako bi omek\u0161ali le\u0111a i probudili mobilnost te nakon njih ja\u010danje bo\u010dnih trbu\u0161nih mi\u0161i\u0107a iz baze&nbsp;<em>Trikonasane<\/em>. Na podu radimo i&nbsp;<em>Janushirshasanu<\/em>&nbsp;te par ljulju\u0161kavih&nbsp;Tiwsti\u0107a u le\u017ee\u0107em polo\u017eaju.&nbsp;<\/p>\n\n\n\n<p>Kao i do sada sve u ritmu slatkog i kratkog, a sveobuhvatnog&nbsp;sata yoge&#8230; <\/p>\n\n\n\n<p>Radili smo pozdrave suncu s cat &#8211; cow pulsacijama kako bi omek\u0161ali le\u0111a i probudili mobilnost te nakon njih ja\u010danje bo\u010dnih trbu\u0161nih mi\u0161i\u0107a iz baze&nbsp;<em>Trikonasane<\/em>. Na podu radimo i&nbsp;<em>Janushirshasanu<\/em>&nbsp;te par ljulju\u0161kavih&nbsp;Tiwsti\u0107a u le\u017ee\u0107em polo\u017eaju. <\/p>\n\n\n\n<p>Ovaj tjedan uvodimo koncept <a href=\"https:\/\/www.accesstoinsight.org\/ptf\/dhamma\/sacca\/sacca4\/samma-vayamo\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ispravnog napora<\/a>, jedan od osam krakova Budinog osmerokrakog puta. U ispravnom naporu&nbsp;ula\u017eemo trud i upornost kako bi razvili zdrava stanja uma te kako bi napustili nezdrava.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> Ispravan napor ima 4 koraka:&nbsp;<br>1. Sprije\u010diti nastanak nezdravih stanja.<br>2. Prevladati nezdrava stanja koja su se ve\u0107 pojavila.<br>3. Razviti, ulo\u017eiti napor da se razviju zdrava stanja.<br>4. Odr\u017eavati zdrava stanja.<\/p>\n\n\n\n<p>Ispravan napor je znati re\u0107i NE onome \u0161to nije dobro za nas, da znamo re\u0107i NE svojem i tu\u0111em neprimjerenom pona\u0161anju. NE koji ka\u017eemo i dr\u017eimo proizlazi iz ljubavi i suosje\u0107anja, a ne iz mr\u017enje i averzije.<\/p>\n\n\n\n<p>Ako odobrava\u0161 neko pona\u0161anje&nbsp;(svoje ili tu\u0111e) koje nije u redu zna\u010di da pristaje\u0161 na njega. Ispravan napor je ne pristati ve\u0107 reagirati kako bi se pona\u0161anje sprije\u010dilo (pona\u0161anje na nivou misli, rije\u010di ili djela).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-04d06fd1d99f9c6229f0c82bd1f567f5\">Mindful dnevnik: Nakon pitanja kako prihvatiti ono \u0161to je te\u0161ko, a trenuta\u010dno&nbsp;ne mogu promijeniti, s odgovorom: prihva\u0107amo s ljubavlju, ponizno\u0161\u0107u i suosje\u0107anjem, pitamo se kako re\u0107i NE (svojem i tu\u0111em neprimjerenom pona\u0161anju) i usmjeriti se na zdravo.&nbsp;Uzmi za primjer svoju po\u010detnu namjeru, onu koju si postavila na po\u010detku ciklusa i pitaj se: koji je uzrok da mene ovo stalno smeta, da se stalno vra\u0107a i pojavljuje. Koje stanje mi budi? \u0160to bi zna\u010dilo da ulo\u017eim trud, svoj napor da ne dozvolim da se razviju uzroci zbog kojih mi se to budi i kako da razvijem&nbsp;zdravo stanje?<\/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\/2025\/12\/18_11_12_dan_gut_feeling.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/18_11_12_dan_gut_feeling-1024x576.webp\" alt=\"\" class=\"wp-image-9362\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/18_11_12_dan_gut_feeling-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/18_11_12_dan_gut_feeling-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/18_11_12_dan_gut_feeling-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/18_11_12_dan_gut_feeling.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">12. DAN &#8211; <em>GUT FEELING<\/em><\/h4>\n\n\n\n<p>Do\u0111emo na po\u010detak, stavimo dlanove na srce i so\u010dno prodi\u0161emo kroz prsa.&nbsp;Danas smo se igrali s jednim malo dinami\u010dnijim ritmom kojeg smo uklopili u pozdrave suncu. U tim je pulsacijama dah je malo kra\u0107i i dinami\u010dniji, kao u&nbsp;<em>Kapalabhatiju<\/em>, izdah je aktivan, a udah pasivan. Dah je gust i ta gusto\u0107a poma\u017ee da dah bolje ispolira iznutra.&nbsp;<\/p>\n\n\n\n<p>Radimo i dinami\u010dne iskorake u plank i pulsiranje iz ratnika 1 u pretklon.&nbsp;<strong>Ostajemo sa svojom pa\u017enjom u trbuhu, osjetiti pokret koji se odvija preko zone trbuha.<\/strong><\/p>\n\n\n\n<p>Postavljanje namjere: Neka rastem u jasnom razumijevanju \u0161to DA, a \u0161to NE, neka jasno znam razlu\u010diti \u0161to je dobro, a \u0161to ne za mene i druge, kuda smijem i\u0107i, a kuda ne. Neka mi to jasno razumijevanje nije samo na nivou razuma, ono zapravo dolazi iz tijela i na\u0161 gut feeling &#8211; osje\u0107aj iz trbuha \u0107e nam prvi re\u0107i &#8211; NE. Trebamo ga znati poslu\u0161ati.&nbsp;<\/p>\n\n\n\n<p>Neka se senzibiliziram da jasno znam prepoznati \u0161to mi trbuh govori i osjetiti \u0161to da, a \u0161to ne.<\/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\/2025\/12\/19_11_13_dan.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/19_11_13_dan-1024x576.webp\" alt=\"\" class=\"wp-image-9363\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/19_11_13_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/19_11_13_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/19_11_13_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/19_11_13_dan.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">13. DAN &#8211; IDEMO DALJE<\/h4>\n\n\n\n<p>Danas smo nastavili na ju\u010dera\u0161nje pulsacije, dinami\u010dne twistove i iskorake prema iza u low lounge ali smo dodali jo\u0161 par detalja. Sat je opet ciljao istu zonu&nbsp;vje\u017ebama koje \u017emi\u010du trbuh ali i rade akciju produ\u017eivanje &#8211; skra\u0107ivanje.&nbsp;<\/p>\n\n\n\n<p>Dr\u017eali smo&nbsp;<em>Utkatasana tiwst,<\/em>&nbsp;<em>down dog<\/em>&nbsp;s nogom u zraku i&nbsp;<em>High lounge<\/em>, ostalo je sve bilo pulsiraju\u0107e i proto\u010dno. Naravno pred kraj smo malo usporili, duboko i mirno prodisali kroz trbuh i malo otvorili prsa.<\/p>\n\n\n\n<p>Namjera: Udah u srce, izdah mekano. Neka do\u0111em u dodir sa sobom, svojim tijelom koje zna i razumije \u0161to osje\u0107a, neka po\u0161tujem i nau\u010dim govor svojeg tijela da mogu jasnije slu\u0161ati svoju istinu i znati \u0161to da, a \u0161to ne. Da zna gdje se tijelo otvara a gdje se zatvara.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza.webp\" alt=\"\" class=\"wp-image-9365\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/20_11_14_dan_sretna_guza-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">14. DAN &#8211; SRETNA GUZA<\/h4>\n\n\n\n<p>Danas smo malo razgibali guzu, noge i dno zdjelice, da nam ti veliki mi\u0161i\u0107i dignu temperaturu tijela. Prolazimo&nbsp;iskorake iz baze<em>&nbsp;Low loungea<\/em>&nbsp;i u njemu di\u017eemo ruke u zrak tako malo po malo ali sistemati\u010dno ja\u010damo noge. Kroz jo\u0161 nekoliko polo\u017eaja radimo istu snagu i ni\u017eemo vje\u017ebe za noge i guzu.&nbsp;<\/p>\n\n\n\n<p>Kad osjeti\u0161 da ti je te\u0161ko i &#8220;ne mogu vi\u0161e&#8221; sjeti se da je to samo jedan kratki trenutak i da kad prevlada\u0161 sebe ima\u0161 ponos na svoj trud i onu nagradu nakon dobrog vje\u017ebanja. <\/p>\n\n\n\n<p>Prodi\u0161em kroz sr\u010danu sferu i postavim tihu namjeru. Neka razumijem i znam slu\u0161ati svoje tijelo, \u0161to mi govori da osjetim kada se ne\u010demu otvara, a kada se zatvara. Neka kroz tijelo u\u010dim taj ispravan napor &#8211; znati re\u0107i ne i da.<\/p>\n\n\n\n<p>Na kraju sata sam rekla, ako danas ne\u0107ete imati muskulfiber u guzi onda sutra ponavljamo.<\/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\/2025\/12\/21_11_15_dan_vjetrenjaca.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/21_11_15_dan_vjetrenjaca-1024x576.webp\" alt=\"\" class=\"wp-image-9366\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/21_11_15_dan_vjetrenjaca-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/21_11_15_dan_vjetrenjaca-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/21_11_15_dan_vjetrenjaca-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/21_11_15_dan_vjetrenjaca.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">15. DAN &#8211; VJETRENJA\u010cA<\/h4>\n\n\n\n<p>Zapo\u010deli smo s ljulju\u0161kanjem, ne strukturiranim pokretom u kojem se samo prepu\u0161tamo&nbsp;tijelu. Treskanje budi plu\u0107a i sve organe. Nakon toga malo tr\u010dimo u mjestu i skakutamo u&nbsp;<em>Twisti\u0107u<\/em>.<\/p>\n\n\n\n<p>Onda uvodimo pokret rukom kao da se vrte vjetrenja\u010de, odnosno kru\u017eni pokret plivanja le\u0111no. Te kretnje jednostavno ponavljamo u nekoliko baza tijekom sata. Prolazimo i par&nbsp;<em>Twisti\u0107a<\/em>&nbsp;ali danas samo mirnih s pa\u017enjom koja tone unutra. <\/p>\n\n\n\n<p>Pustimo da se otvara na\u0161 centar: neka kroz mene pro\u0111e propustljivost i proto\u010dnost. Neka se predam. Da se prestanem truditi da taj ispravni napor koji ula\u017eem u svojoj pozadini ima Mindfulness &#8211; prihva\u0107anje i poniznost, da je to trud s ispravnom namjerom.<\/p>\n\n\n\n<p>Kako ne bi zapeli u na\u0161oj averziji trebamo se sjetit prepustiti i predati, a to je emocija dozvoljavanja da pro\u0111e kroz mene. Prestajem se boriti i prihva\u0107am kako je, predajem se.<\/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\/2025\/12\/23_11_16_dan_sporo_brzo.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/23_11_16_dan_sporo_brzo-1024x576.webp\" alt=\"\" class=\"wp-image-9367\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/23_11_16_dan_sporo_brzo-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/23_11_16_dan_sporo_brzo-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/23_11_16_dan_sporo_brzo-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/23_11_16_dan_sporo_brzo.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">16. DAN &#8211; SPORO BRZO<\/h4>\n\n\n\n<p>Zapo\u010dinjemo sat s bu\u0111enjem finog i stabilnog&nbsp;<em>Ujjayi<\/em>&nbsp;daha. Dodajemo dulji izdah na usta i onda kre\u0107emo u spajanje pokreta s dahom. Prolazimo pozdrave suncu u kojima radimo&nbsp;<em>cat &#8211; cow<\/em>&nbsp;na koljenima za zagrijavanje i dodajemo&nbsp;<em>High loungeove<\/em>. Krugove sve vi\u0161e razra\u0111ujemo i malo po malo ubrzavamo tako da do\u0111emo i do onih ja\u010dih elemenata.&nbsp;<\/p>\n\n\n\n<p>Osvje\u0161tavamo&nbsp;kada \u017eurimo i razlikujemo svjesno&nbsp;&#8211; \u017eurim i u tijelu mi je osje\u0107aj \u017eurbe ili suprotno, ok sad sam usporila i u tijelu mi je mir. Korisno je znati i biti svjesna \u0161to radim i da to radim potpuno. Da svjesno&nbsp;znam izmjenjivati ta dva stanja.<\/p>\n\n\n\n<p>Namjera: Osjeti ovaj sada\u0161nji trenutak u svojem \u017eivotu uz sve one stvari koje sada ne bi da su tu i one koje \u017eelimo a nema ih, neka vidimo tu \u0161iroku sliku. \u0160to vi\u0161e gledamo iz \u0161iroke slike, manje zaranjamo u gr\u010deve i \u017eivimo u uskom liftu na\u0161ih emocija.<\/p>\n\n\n\n<p>Ka\u017ei si: da moje \u017eivot je sada takav i to je po\u010detna to\u010dka, pristati s ovime kakvo je. Tek iz tog pristajanja mo\u017eemo dr\u017eati mirno, s ljubavlju i suosje\u0107anjem ono \u0161to ne mo\u017eemo promijeniti i s ljubavlju mijenjati ono \u0161to mo\u017eemo. Kad se borimo samo sebi \u0161kodimo. Pitaj se mogu li uvesti jo\u0161 malo prihva\u0107anja, da to je tako bez obzira \u0161to je moja borba tu i onda po\u010deti se otvarati i pristajati.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra.webp\" alt=\"\" class=\"wp-image-9368\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/25_11_17_dan_vatra-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">17. DAN &#8211; VATRA<\/h4>\n\n\n\n<p>Postavljamo namjeru: zamisli element vatre, kada ne\u0161to stavimo u vatru to treba pustiti do kraja, to \u0107e izgorjeti i nestati. Na taj na\u010din stavimo i sve svoje nepotrebne stvari i vatra \u0107e to sagorjeti do kraja, da nestanu, to nam mo\u017ee pomo\u0107i da osjetimo veli\u010dinu propu\u0161tanja i predaje. &nbsp;<\/p>\n\n\n\n<p>Neka se prepustim do te mjere kao da \u0107e vatra potpuno izgorjeti ono \u0161to mi u \u017eivotu vi\u0161e ne treba. Neka svoje&nbsp;brige, sumnje, strahove i averzije koje mi vi\u0161e ne trebaju pustim da izgore do kraja. Pokret poma\u017ee dahu da se probudi iz dubine tijela, zagrijavamo ga s&nbsp;<em>cat &#8211; cow-om<\/em>.<\/p>\n\n\n\n<p>Radili smo dosta rotacija, zapo\u010deli sa \u0161irokim \u010du\u010dnjem, da kroz cijelo tijelo pro\u0111e tok daha. Zatim uveli one dinami\u010dne rotacije. Zagrijali se s pozdravima suncu i kroz sat ponovili rotacije jo\u0161 iz baze ratnika 1 i&nbsp;<em>High loungea<\/em>. U tim rotacijama&nbsp;kada ulazimo&nbsp;u twist&nbsp;imamo onaj dinami\u010dni izdah kao u&nbsp;<em>Kapalabhatiju<\/em>. Tako \u0107e se izdah sinkronizirati s pokretom i dobiti \u0107emo potpuni u\u010dinak &#8220;pra\u017enjenja&#8221;. Prolazimo&nbsp;<em>Malasane<\/em>&nbsp;i pokret rotacije u&nbsp;<em>Malasani<\/em>&nbsp;te \u0161etanje naprijed natrag u tom niskom \u010du\u010dnju. <\/p>\n\n\n\n<p>Sjetimo se \u0161to manje osobno do\u017eivljavamo&nbsp;kako se osje\u0107amo i vidimo \u0161iru sliku &#8211; na\u0161i osje\u0107aji su posljedica uvjeta lak\u0161e \u0107emo pu\u0161tati.. :)<\/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\/2025\/12\/26_11_18_dan_donji_trbuh.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/26_11_18_dan_donji_trbuh-1024x576.webp\" alt=\"\" class=\"wp-image-9372\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/26_11_18_dan_donji_trbuh-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/26_11_18_dan_donji_trbuh-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/26_11_18_dan_donji_trbuh-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/26_11_18_dan_donji_trbuh.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">18. DAN &#8211; ISPOD PUPKA<\/h4>\n\n\n\n<p>Rotacije oko struka mogu se podijeliti u dvije vrste, one u kojima nam je stabilizator donji dio tijela, a gornji je u pokretu te one u kojima je obrnuto. One u kojima je gornji dio tijela stabilizator, a rotiramo kukovima i nogama, malo su rje\u0111e ali isto jako korisne. Danas smo se malo poigrali s njima. Radili smo rotacije u \u010du\u010dnjevima i&nbsp;<em>Utkatasani<\/em>&nbsp;te u dubokom twistu &#8211;&nbsp;<em>Pasasani<\/em>.&nbsp;<\/p>\n\n\n\n<p>Probali smo osvijestiti da donji trbuh mo\u017ee biti aktivan, uvu\u010den dok je gornji otvoren da dah ostaje slobodan. To je na\u010din na koji odvajamo snagu od stresa u tijelu, jer naravno da \u0107e se tijelo pobuniti ako suzimo prostor plu\u0107ima za kretanje ali ako aktiviramo samo donji trbuh, ne\u0107e. Dobra stvar je da mi mo\u017eemo odvojiti ta dva sektora tijela i to u\u010dimo.&nbsp;To je onaj princip mindful odnosa u ovoj&nbsp;<a href=\"https:\/\/tena.yoga\/sl\/o-meni\/tena-yoga-metoda\/\" target=\"_blank\" rel=\"noreferrer noopener\">metodi yoge.<\/a> <\/p>\n\n\n\n<p>Balansiramo vje\u017ebe u kojima skra\u0107ujemo centar i one u kojima ga produ\u017eujemo uklju\u010duju\u0107i i par stvar\u010dica na trbuhu.<\/p>\n\n\n\n<p>Neka imam povjerenja u svoju tjelesnu inteligenciju, koja te\u017ei zdravlju i neka joj omogu\u0107im prave uvjete da u tome uspijeva&nbsp;bez napora.<\/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\/2025\/12\/27_11_19_dan.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/27_11_19_dan-1024x576.webp\" alt=\"\" class=\"wp-image-9373\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/27_11_19_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/27_11_19_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/27_11_19_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/27_11_19_dan.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">19. DAN &#8211; KRUG<\/h4>\n\n\n\n<p>Zapo\u010deli smo s pitanjem koje prakse nam mogu ostati za svaki dan kada zaklju\u010dimo ovaj ciklus.&nbsp;<\/p>\n\n\n\n<p>Moje pitanje vama je: \u0161to ti je bilo najkorisnije,&nbsp;najprimjenjivije, da li ti je ne\u0161to pogotovo dobro sjelo i pasalo od vje\u017ebi koje smo radili?<\/p>\n\n\n\n<p>Danas smo radili po redu: skakutanje, postavljanje namjere, pozdrave suncu s cat &#8211; cow valovima i low lounge pulsacijama te nakon toga pulsiranje u Utkatasani,&nbsp;high loungeu i&nbsp;twistu&nbsp;te u drugom krugu zadr\u017eavanje varijanti tih polo\u017eaja. Radili smo par stvari u le\u017ee\u0107em polo\u017eaju na trbuhu i onda na le\u0111ima za trbu\u0161njake.<\/p>\n\n\n\n<p>Namjera: Neka pu\u0161tam da proto\u010dnost vatre transformacije \u010disti moje tijelo, um i emocije, da ovim praksama koje radim budem bolja za sebe i za druge da doprinesem zajednici dobrobiti ove prakse.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox.webp\" alt=\"\" class=\"wp-image-9376\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/28_11_20_dan_polakox-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">20. DAN &#8211; SAMO POLAKO<\/h4>\n\n\n\n<p>Ugoda mirnog pokreta, ugoda mirnog daha u tijelu, tako kre\u0107emo bude\u0107i se laganim setom \u010du\u010dnjeva te nakon toga&nbsp;<em>Cat -cow<\/em>&nbsp;valovima na koljenima i u \u0161irokoj bazi s rotiranjem. Zauzimamo par poznatih polo\u017eaja ratnika 1 i 2 s malo pulsacija i onda pulsacije u&nbsp;<em>Kapiasani<\/em>&nbsp;i&nbsp;<em>Low loungeu<\/em>. Prema kraju umirujemo u&nbsp;<em>Anahataasani<\/em>, malom mostu, pasivnom otvaranju kukova i pasivnom twistu. Tako da nakon cijelog ciklusa, svega \u0161to smo prolazili vratimo se na poznato i mirno i integriramo sve tehnike.<\/p>\n\n\n\n<p>Namjera:&nbsp;U mirnom prostoru svojeg tijela, sjetim se svoje namjere s po\u010detka ciklusa, \u0161to \u017eelimo da se propusti kroz tijelo. I ponovimo,&nbsp;neka stvorim uvjete da moje tijelo bude medij kroz koji se stvari transformiraju i prolaze s lako\u0107om, da ne zadr\u017eavam ljutnju, averzije i \u017eudnje. Neka moja probava tako dobro funkcionira da sve to jednostavno pro\u0111e. Vatra neka spali do kraja, mogu li pustiti do kraja?<\/p>\n\n\n\n<p>Prepu\u0161tam se s tom postavljenom namjerom i afirmacijom, to ne mo\u017eemo s razumom promijeniti, to je energetsko prepu\u0161tanje.<\/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\/2025\/12\/1_12_samana_vayu.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/1_12_samana_vayu-1024x576.webp\" alt=\"\" class=\"wp-image-9377\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/1_12_samana_vayu-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/1_12_samana_vayu-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/1_12_samana_vayu-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/1_12_samana_vayu.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\"><em>SAMANA VAYU<\/em><\/h4>\n\n\n\n<p>U yogijskoj terminologiji&nbsp;<em>Samana Vayu<\/em>&nbsp;je &#8220;vjetar&#8221; ili to\u010dnije smjer&nbsp;kretanja energije koji se kre\u0107e kru\u017eno u trbuhu i slu\u017ei da procesuira&nbsp;i asimilira hranu ali i iskustva, emocije i ideje. Upravo za to da dobro balansiramo koliko u sebe stavljamo (koliko u nas ulazi) i koliko iz nas izlazi zaslu\u017ean je taj pokret energije. To se nadovezuje na ideju da je zdravlje dobra proto\u010dnost jer pretjerano nakupljanje ali i nedostatak izbacuju nas iz balansa, a time i dobrog zdravlja. Umjerenost je jedna od vrlina koju u\u010dimo idejom da smo uvijek u zdravoj mjeri.&nbsp;<\/p>\n\n\n\n<p>Za dobar omjer omjer&nbsp;<em>Prane<\/em>&nbsp;i&nbsp;<em>Apane<\/em>&nbsp;radimo na pravilnoj izmjeni, naravno klju\u010dna je izmjena daha.<\/p>\n\n\n\n<p>U satu prolazimo&nbsp;standardnu praksu, pozdrave suncu A i B pa nekoliko asana u slijedu kojeg ponovimo. Pro\u0161li smo twist u ratniku 1 i obrnuti trokut. Na kraju prolazimo jedan sjede\u0107i twist pa iste\u017eemo trbuh u malom i velikom mostu.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12-1024x576.webp\" alt=\"\" class=\"wp-image-9378\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/12\/snimka_5_12.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">INTEGRACIJA<\/h4>\n\n\n\n<p>Pro\u0161li smo integraciju praksi koje smo radili u jednom malo kompleksnijem satu. U 60 minuta stigli smo se jako lijepo zagrijati jer smo pro\u0161li dosta sljedova koji nadogra\u0111uju temu pulsiranja u zoni trbuha, rotacija i snage. Naglasak je bio na pa\u017enji koja uranja u trbuh i pokret te&nbsp;<em>Samana vayu&nbsp;<\/em>energije.&nbsp;<\/p>\n\n\n\n<p>Prolazimo&nbsp;ratnika 1 i pulsacije u njemu, twistove i pretklone. Za kraj odmaramo u pasivnoj rotaciji i&nbsp;<em>Shavasani<\/em>&nbsp;te se sjetimo&nbsp;koliko je va\u017eno pustiti. Opustili smo se i prisjetili prepustiti onome ve\u0107em od nas \u0161to svojim tijelom osjetimo i cijelim se svojim bi\u0107em&nbsp;u to integriramo.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tehnike, ki hrbtenico naredijo mo\u010dno os telesa, ki nas dr\u017ei pokonci in na \u010digar osrednjo oporo se zana\u0161a in spro\u0161\u010da periferija.<\/p>\n","protected":false},"featured_media":10199,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[524,526,513,514,518],"product_tag":[599],"class_list":{"0":"post-16152","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-joga-za-moc","7":"product_cat-jogijsko-dihanje","8":"product_cat-prebujanje-prebave","9":"product_cat-razstrupljevalna-joga","10":"product_cat-spletna-joga","11":"product_tag-delovni-nacrt-2025","12":"pa_intenzitet-intenzivno","14":"first","15":"instock","16":"virtual","17":"sold-individually","18":"purchasable","19":"product-type-simple"},"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/16152","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media\/10199"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=16152"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=16152"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=16152"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}