{"id":16154,"date":"2025-11-03T11:16:22","date_gmt":"2025-11-03T10:16:22","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/os-sadasnjeg-trenutka\/"},"modified":"2026-03-30T08:15:06","modified_gmt":"2026-03-30T06:15:06","slug":"os-sadasnjeg-trenutka","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/os-sadasnjeg-trenutka\/","title":{"rendered":"Os sedanjega trenutka"},"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_kraljeznica-01.png\" alt=\"\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.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 ZA HRBET &#8211; STABILNOST HRBTA<\/p>\n\n\n\n<p>Rad re\u010dem, da je hrbtenica os sedanjega trenutka, to je res dobra metafora. Na\u0161e \u017eivljenje, \u010das in prostor, v katerem se znajdemo, se resni\u010dno vrtijo okoli te osi. Na\u0161e telo je vedno tam v sedanjem trenutku, hrbtenica pa je osrednji (\u017eiv\u010dni) sistem za prisotnost. Hrbtenica je glavni energijski kanal telesa in ko jo dobro &#8220;poravnamo&#8221; in dobro pozicioniramo, lahko zlahka nosimo svojo prisotnost, agilnost in odprtost. V tem imenu, z velikim spo\u0161tovanjem, ta mesec stabiliziramo hrbet, ga podalj\u0161amo, razbremenimo, okrepimo in mobiliziramo ter ga posku\u0161amo podalj\u0161ati od spodnjega dela in zravnati od zgornjega. Pravilna nastavitev tega stabilnega, a prilagodljivega stebra v nas je vse\u017eivljenjsko vzdr\u017eevalno delo. Udobna in zdrava hrbtenica je izhodi\u0161\u010de, iz katerega lahko \u0161e naprej gradimo svoje zdravje. Zato moramo okrepiti mi\u0161ice vzdol\u017e nje, jo mobilizirati, obrniti na glavo in jo uporabiti za povezovanje telesa v celoto in vrnitev v sedanji trenutek.<\/p>\n\n\n\n<p><strong>Yoga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bole\u010dine v hrbtu in napetosti<\/li>\n\n\n\n<li>mo\u010d trupa<\/li>\n\n\n\n<li>povezava s telesom<\/li>\n\n\n\n<li>odpiranje prsnega ko\u0161a<\/li>\n\n\n\n<li>pokon\u010dna dr\u017ea<\/li>\n\n\n\n<li>mo\u010d hrbtenice<\/li>\n\n\n\n<li>gibljivost hrbtenice<\/li>\n\n\n\n<li>vzdr\u017eljivost in mo\u010d<\/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:40px\" 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\/11\/4_10_uvodna_radionica.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-9123\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/4_10_uvodna_radionica.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\">OS SADA\u0160NJEG TRENUTKA<\/h4>\n\n\n\n<p>Naziv mjeseca se referira na vi\u0161e aspekata, kao prvo na OS u na\u0161em tijelu koja sve podr\u017eava, koja nas dr\u017ei uspravno i oko koje se sve vrti. Asanama je cilj&nbsp;da nas da izgradimo tu os kao stabilnu iz baze i izdu\u017eenu, otvorenu u gornjem dijelu &#8211; \u0161to zovem princip uspravnosti bez napora. Na taj na\u010din se otvoreno i uspravno dr\u017eimo bez napora.&nbsp;<\/p>\n\n\n\n<p>To je stav ali ne i samo na\u010din na koji se dr\u017eimo i kako izgledamo ve\u0107 je to i odnos koji imamo prema \u017eivotu. Odnos je klju\u010d za to kako ne\u0161to dodirujemo i kako smo prisutni s ne\u010dim. Uspravnost bez napora je na\u010din no\u0161enja tog odnosa, dono\u0161enje otvorenosti, mira i sigurnosti u situacije.<\/p>\n\n\n\n<p><strong>Pojam da je kralje\u017enica os sada\u0161njeg trenutka tako\u0111er i zna\u010di povrata u tu bazu u svojem tijelu u kojoj nemamo osudu niti predrasude. <\/strong>Vra\u0107amo u sada\u0161nji trenutak prema stra\u017enjem dijelu svojeg tijela i onoj dubokoj podr\u0161ci koju smo dobili kada smo bili mala beba. Podr\u0161ka dlanova ispod sakruma je povrata u tu bazi\u010dnu podr\u0161ku i od tuda kre\u0107e na\u0161a duboka sigurnost u sebe i \u017eivot.&nbsp;<\/p>\n\n\n\n<p>Kroz asane u\u0161li smo u tijelo i pro\u0161li dosta temeljitu meditaciju osvje\u0161tavanja kralje\u017enice i pokretljivosti segmenata kralje\u017enice. Zatim smo radili seriju vje\u017ebi za ja\u010danje zdjeli\u010dnog&nbsp;dna i nogu te rotacije kroz tu ravnu os sada\u0161njeg trenutka. Pro\u0161li par asana za otvaranje kukova koje nam poma\u017eu da nam se ta baza otvori i ispravno namjesti da udomi kralje\u017enicu.<\/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-db8cd21ecd9378e71486462e22dd8ec0\"><em>Mindful dnevnik:<\/em> Osjeti &#8220;tko sam ja prije nego \u0161to sam se rodila&#8221;, Prije nego \u0161to sam se uvjetovala iskustvima i odnosima. Tko sam ja kada otpustim ideje&nbsp;o sebi i o tome kako me drugi vide i do\u017eivljavaju. Opi\u0161i \u0161to je uvjetovano, a \u0161to je tvoje bi\u0107e u svojem iskrenom postojanju.<\/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\/11\/6_10_korito_kreljeznice.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1024x576.webp\" alt=\"\" class=\"wp-image-9124\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/6_10_korito_kreljeznice.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\">1. KORITO KRALJE\u017dNICE<\/h4>\n\n\n\n<p>Zapo\u010dinjemo u \u0161irokom \u010du\u010dnju u kojem se fokusiramo da namjestimo kralje\u017enicu kao ravnu liniju po kojoj se spu\u0161tamo gore-dolje. To zna\u010di da je zdjelica podvu\u010dena, rebra unutra i brada dolje, a na\u0161a pa\u017enja od iza gleda kralje\u017enicu kao os po kojoj se di\u017eemo i spu\u0161tamo. Tako se pove\u017eemo sa osi sada\u0161njeg trenutka i oja\u010damo bazu iz koje se ona gradi.<\/p>\n\n\n\n<p>Nastavljamo sat u tonu mirnih ravnih linija s naglaskom na stabiliziranje mi\u0161i\u0107a zdjelice i nogu. Pro\u0161li smo nekoliko pozdrava suncu i zadr\u017eali par asana. U stoje\u0107im asanama dobro se uzemljujemo i stabilno dr\u017eimo kontakt s podlogom \u0161to se odra\u017eava na snagu dna zdjelice. Prolazimo&nbsp;opet i&nbsp;<em>Malasanu<\/em>&nbsp;kao osnovu&nbsp;za korito na\u0161oj kralje\u017enici, zadr\u017eite dubinu koja vam je dostupna.<\/p>\n\n\n\n<p>Na kraju se i malo opustimo, vratimo dah u dubinu i ravnote\u017eu.&nbsp;<\/p>\n\n\n\n<p><strong>Tijekom sata vi\u0161e smo se puta prisjetili vratiti kralje\u017enici, toj mirnoj stabilnoj osovini u nama &nbsp;i povezali s njezinom tihom neosu\u0111uju\u0107om istinom.<\/strong><\/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-4106aeed6d1b4cc758cbf710d68872ef\"><em>Mindful dnevnik:<\/em> \u0160to te mo\u017ee nau\u010diti, \u010demu te mo\u017ee prisjetiti povratak u osnovu tvojeg bi\u0107a?<strong> <\/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\/11\/9_10_medukraljeznicni_prostor.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1024x576.webp\" alt=\"\" class=\"wp-image-9127\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/9_10_medukraljeznicni_prostor.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\">2. ME\u0110UKRALJE\u017dNI\u010cNI PROSTOR<\/h4>\n\n\n\n<p>Napravili smo kratko po\u010detno centriranje s dahom i kralje\u017enicom.&nbsp;<\/p>\n\n\n\n<p>Povezujemo dah tako da udah putuje gore uzdu\u017e kralje\u017enice, energetski je produ\u017euju\u0107i, a izdah spu\u0161ta prema zdjelici i energetski je uzemljava.&nbsp;<\/p>\n\n\n\n<p>Taj smo princip provukli kroz sat i naglasili pokretom u kojem ruke di\u017eemo gore, a zdjelicu dolje na udah te vra\u0107amo na izdah. To\u010dnije, s udahom stvaramo du\u017einu kralje\u017enice i \u0161irimo me\u0111ukralje\u017eni\u010dni prostor upravo jer kre\u0107emo segmente u dva suprotna smjera.&nbsp;U\u0161li smo u mirni ritam pozdrava suncu i nakon njih pro\u0161li nekoliko asana koje nagla\u0161avaju taj princip stvaranja prostora me\u0111u kralje\u0161cima. &nbsp;<\/p>\n\n\n\n<p>Sat se bavi i ja\u010danjem gluteusa kao i ostalih zdjeli\u010dnih mi\u0161i\u0107a, miran je i stabilan, donosi odlu\u010dnost no i veselje jer radimo ne\u0161to tako dobro za sebe. <\/p>\n\n\n\n<p><strong>Vra\u0107amo se u otvorenu svijest svojeg tijela. Yogom ne samo da po\u0161tujemo to \u0161to je tu, ve\u0107 i mijenjamo u jednu jo\u0161 otvoreniju svijest. <\/strong>Otvoreniju svijest koja je svjesnija&nbsp;ve\u0107ih detalja ali i spremnija prihvatiti i otpustiti \u0161to prije, \u0161to lak\u0161e, da se ne ve\u017eemo za misli i stanja.<\/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-02d311244d94f5e2956bd7f356878889\"><em>Mindful dnevnik: <\/em>Osjeti kralje\u017enicu kao os oko koje se vrti sve ostalo. Samo se sjeti vi\u0161e puta u danu zatvoriti o\u010di i osjetiti tu os u sebi, povezati se s njom. Zapazi \u0161to ostalo mo\u017ee otpasti kad tako usmjeri\u0161 svoju pa\u017enju.<\/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\/11\/11_10_mndfsf_duboko_otpustanje.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje.webp\" alt=\"\" class=\"wp-image-9128\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/11_10_mndfsf_duboko_otpustanje-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\">MINDFUL SLOW FLOW SAT &#8211; 40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. DUBOKO OTPU\u0160TANJE<\/h4>\n\n\n\n<p>Zapo\u010dinjemo u le\u017ee\u0107em polo\u017eaju na trbuhu i samo opu\u0161tamo tijelo i trbuh u pod. Po\u010dinjemo disati mirno i duboko do donjeg abdomena. Tu nam se otvara nekoliko polo\u017eaja za razgibavanje kralje\u017enice no pri izvo\u0111enju bivamo vrlo nje\u017eni i precizni. Prekidamo ih s odmorom u&nbsp;<em>Balasani,&nbsp;<\/em>gdje se posebno vratimo osjetiti kako taj polo\u017eaj izdu\u017euje vlakna mi\u0161i\u0107a donjih le\u0111a.<\/p>\n\n\n\n<p>Nakon \u0161to se preokrenemo na le\u0111a prolazimo nekoliko opu\u0161taju\u0107ih rotacija koje daju mogu\u0107nost da se opusti onaj duboki stres iz tijela. Cijelo vrijeme di\u0161emo ciljano do donjeg trbuha ali bez forsiranja, samo opu\u0161tamo tijelo da dah u\u0111e u nas i pu\u0161tamo spori izdah na usta.<\/p>\n\n\n\n<p><strong>Tijekom sata idemo prema opu\u0161tanju dubokih gr\u010deva i stresa iz le\u0111a, zdjelice i donjeg trbuha kroz disanje u taj duboki dio tijela i masa\u017eu kralje\u017enice.<\/strong> U\u017eivajte, ljulju\u0161kajte se u svoje tijelo i u present body awareness.<\/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-264958e973935df5fef93b9a533eca43\"><em>Mindful dnevnik:<\/em> Koja misao ti se ponavlja? Osvijesti ideju&nbsp;koju ona nosi ali i energiju u tijelu koja ju prati. Misao je dio energetskog stanja tijela.<\/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\/11\/13_10_odvinuta_duzina.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1024x576.webp\" alt=\"\" class=\"wp-image-9137\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/13_10_odvinuta_duzina.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\">4. ODVINUTA DU\u017dINA<\/h4>\n\n\n\n<p>Izdu\u017eujemo OS koju osvje\u0161tavamo kao oslonac u tijelu, da energija slobodno prote\u010de prema gore. U ovom satu odvidavamo ili &#8220;od\u0161erafljujemo&#8221; svoja le\u0111a spiralnim pokretima rotacije. Radimo dinami\u010dne i stati\u010dne rotacije oko centralne osi i di\u0161emo tako da izdahom produbimo twist, a udahom izdu\u017eujemo du\u017einu kralje\u017enice.<\/p>\n\n\n\n<p><strong>Kroz vi\u0161e polo\u017eaja i pokreta na taj na\u010din budimo energiju centralnog kanala oslanjaju\u0107i se na njegovu osovinu.<\/strong><\/p>\n\n\n\n<p>Sat se sastoji od kratkih dinami\u010dnih segmenata i malo stati\u010dnijih zadr\u017eavanja polo\u017eaja. Radite u svojoj mjeri i polako, precizno, mislim da \u0107e vam biti jasno \u0161to satom \u017eelimo posti\u0107i.<\/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-45e52170decf291188fa3f2f94ecd150\"><em>Mindful dnevnik:<\/em> Prisjeti&nbsp;se kada si u \u017eivotu dr\u017eala stabilnu odlu\u010dnu poziciju iza koje stoji\u0161 i probaj si prizvati taj osje\u0107aj. Osje\u0107aj&nbsp;da se na sebe i svoju istinu osloni\u0161, da su tvoj DA i NE jasni.&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\/11\/16_10_izduzi_zarotiraj_okreni.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1024x576.webp\" alt=\"\" class=\"wp-image-9143\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/16_10_izduzi_zarotiraj_okreni.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\">5. IZDU\u017dI &#8211; ZAROTIRAJ &#8211; PREOKRENI<\/h4>\n\n\n\n<p>Ta tri principa kretanja kralje\u017enice kroz dana\u0161nji smo sat ponavljali naizmjence iz razli\u010ditih baza. Izdu\u017eiti kralje\u017enicu je onaj princip da se zdjelica spu\u0161ta prema dolje dok izdu\u017eujemo ruke i vrh glave prema&nbsp;gore na udah i utiskujemo dah izme\u0111u kralje\u017eaka.&nbsp;Princip da zarotiramo je ono \u0161to smo radili u pro\u0161lom satu &#8211; dinami\u010dne rotacije oko uspravne osi kralje\u017enice. &#8220;Preokreni&#8221; zna\u010di da nakon ova dva tipa pokreta kralje\u017enicu okrenemo u inverziju i dekompresiramo kralje\u0161ke, tako\u0111er da utisnemo mirni duboki udah u prostor me\u0111u kralje\u0161cima.<\/p>\n\n\n\n<p>Te smo&nbsp;smjerove&nbsp;kretanja nanizali iz 4 baze i ponovili nekoliko puta. Baze \u0161irokog \u010du\u010dnja, ratnika 1, uskog \u010du\u010dnja ili U<em>tkatasane<\/em>&nbsp;i iz&nbsp;<em>Low lungea<\/em>. <strong>Na kratko se isplati ulo\u017eiti ono malo truda i napora, ali naravno s jasnom namjerom i ciljem da dobijemo na\u0161u dugu os i proto\u010dnu energiju kroz nju&#8230;<\/strong><\/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-59cb7136bca9df208896e81b5d1f354a\"><em>Mindful dnevnik: <\/em>Stavimo&nbsp;onu jednu stvar (koja nas mu\u010di) u na\u0161em \u017eivotu tu ispred nas, u mirni prostor i stvorimo uvjete da na to pogledamo ne osu\u0111uju\u0107im&nbsp;o\u010dima. Samo iz \u0161irokog prostora vidimo kako se to osje\u0107a, kako rezonira. Da nemir vidimo iz \u0161irokog kuta iz mirnog o\u010di\u0161ta, bez da bje\u017eimo, borimo se, skrivamo ili izbjegavamo. Vidi kako se osje\u0107a na taj na\u010din pristupiti onome \u0161to te trigerira?<\/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\/11\/20_10_sloboda-1024x576.webp\" alt=\"\" class=\"wp-image-9145\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/20_10_sloboda.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\">40 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">6. SLOBODA<\/h4>\n\n\n\n<p><strong>Koja je razlika izme\u0111u osje\u0107aja stiske &#8211; gr\u010da i osje\u0107aja prostornosti &#8211; slobode. To je upravo razlika u kvaliteti \u017eivota.<\/strong> Recimo da \u0161to ve\u0107i dio svog \u017eivota provodimo u senzacijama i&nbsp;<em>mindsetu<\/em>&nbsp;prostornosti to nam je \u017eivot lak\u0161i, bolji neovisno o tome \u0161to se doga\u0111a. \u0160to mislite stoji li ta hipoteza?<\/p>\n\n\n\n<p>I sada da pove\u017eemo to s dana\u0161njim satom, naravno radili smo osloba\u0111anje prostora u kralje\u017eni\u010dnim zglobovima koji je centar za \u017eiv\u010dani sustav i tu energetsku stisku. Prolazili smo miksane pokrete kralje\u017enicom, rotacije jedno rame gore, drugo dolje s cat -cow pokretima iz vi\u0161e baza te inverzije. Zagrijali se u pozdravima suncu i zadr\u017eali par asana kao i obrnuti trokut, za koji si pripremite ciglicu. Zaokru\u017eili s jednim malim mostom i&nbsp;<em>Viparitom karani<\/em>.<\/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-a4c9ca0a23c878f0e403f7ab435ce321\"><em>Mindful dnevnik:<\/em> provjerite koja je doslovna razlika izme\u0111u stiske i slobode u tijelu i kako to utje\u010de na sve ostalo u \u017eivotu? Kako se osje\u0107a\u0161 kada je tijelo prostranije, slobodnije?<\/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\/11\/23_10_tu_sam.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1024x576.webp\" alt=\"\" class=\"wp-image-9147\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/23_10_tu_sam.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\">7. TU SAM<\/h4>\n\n\n\n<p><strong>Drugi na\u010din da ka\u017eemo da se vra\u0107amo osi sada\u0161njeg trenutka. Poziv &#8220;tu sam&#8221; provla\u010di se tijekom cijelog sata kroz na\u0161e vra\u0107anje pa\u017enje k sebi u pokretu s dahom. &nbsp;<\/strong><\/p>\n\n\n\n<p>Danas smo radili lateralne pokrete le\u0111ima, neke dinami\u010dne i neke stati\u010dne. U dinami\u010dnim pokretima naglasak je na sporom kretanju iz dobro uzemljene baze, stisnutih&nbsp;trbu\u0161nih mi\u0161i\u0107a tako da jako fino prorade bo\u010dni trbu\u0161ni. Od po\u010detka sata stavljamo pa\u017enju na liniju le\u0111a koja je sagra\u0111ena od mnogo malih segmenata i vizualiziramo kako se pravilno izvija u stranu. Svaki segment jednako sudjeluje u toj kretnji i zajedno \u010dine potpuni opseg pokreta.&nbsp;Pro\u0161li smo varijantu&nbsp;<em>Trikonasane<\/em>&nbsp;s trakicom u kojoj se dr\u017eimo stabilno i poma\u017eemo si otvoriti rame iznad ramena.<\/p>\n\n\n\n<p>Mo\u017eda \u0107e vam ja\u010danje bo\u010dnih trbu\u0161nih biti malo, kako da ka\u017eem, &#8220;zanimljivo&#8221; ali samo dajte sve od sebe. To je par minuta truda za cijeli dan super osje\u0107aja razra\u0111enog trbuha. Na kraju odmaramo u&nbsp;<em>Bananasani<\/em>&nbsp;&#8211; pasivnom istezanju bo\u010dnih strana i opu\u0161tamo se u sada\u0161njosti svojeg tijela&#8230;&nbsp;<\/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-ab3396a5518caf164d4769636a584170\"><em>Mindful dnevnik:<\/em> Jednostavno se sjeti, \u0161to vi\u0161e puta u danu: &#8220;tu sam&#8221;. Napi\u0161i \u0161to u trenucima&nbsp;kad se osvijesti\u0161 prona\u0111e\u0161 u sebi? Koju misao, koje senzacije i koje stanje. Pogledaj ne osu\u0111uju\u0107e to \u0161to je sada tu i opi\u0161i kao promatra\u010d.<\/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:\/\/youtu.be\/5I4SiI_qzp8\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1024x576.webp\" alt=\"\" class=\"wp-image-9148\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/27_10_dah_kroz_leda.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\">8. DAH KROZ LE\u0110A<\/h4>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/5I4SiI_qzp8\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/whVi25v2jSU\">POGLEDAJ VIDEO<\/a><br>Zapo\u010deli smo sat s trodijelnim disanjem, bu\u0111enjem tri komore tijela s dahom. Na taj na\u010din dah se na udah kre\u0107e odozdo prema gore, a na izdah obrnuto ali ne samo kroz os kralje\u017enice ve\u0107 kroz cijeli volumen trupa i torza. Taj smo smjer kretanja daha naglasili pokretima fleksije i ekstenzije kralje\u017enice &#8211; valovima <em>cat-cow<\/em>. Poku\u0161avamo se kretati kao da dah pokre\u0107e tijelo, a tijelo gladno daha izvija se pod tim vjetrom u sebi.<\/p>\n\n\n\n<p>Cijeli sat popra\u0107en je tim smjerovima kretanja kralje\u017enice, kroz pozdrave suncu pulsiramo&nbsp;pa nakon toga u par asana. Izranjamo i zaranjamo, odrolamo i zarolamo, pustimo da nas smjer energije isplahne&#8230;<\/p>\n\n\n\n<p>Na koncu smo se legli za opu\u0161tanje i jo\u0161 jednom u miran prostor postavili svoju namjeru. Ne\u0161to \u0161to smo spremni pustiti i promijeniti, stavimo u pozitivnom obliku.<\/p>\n\n\n\n<p>&#8220;Svjetlosti daj mi snage da moj um vi\u0161e ne reagira tako reaktivno na neku situaciju. Daj mi snage da lak\u0161e pustim.&nbsp;Neka lak\u0161e ostanem otvorena u svojoj pravoj prirodi, prirodi prisutnosti s prolazno\u0161\u0107u. Tu sam jedno s prirodom s onime \u0161to je ve\u0107e od mene i slobodna sam od malih briga i identifikacija koje me izdvajaju u kavez.&#8221;<\/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-29c4c5024ff17c3bc410f70baf812933\"><em>Mindful dnevnik: <\/em>Prepoznaj razliku izme\u0111u: &#8220;biti jedno s cjelinom, otvorena i prepu\u0161tena toku \u017eivota&#8221; ili &#8220;zatvorena u svoje identifikacije, brige i sku\u010dene stavove, koji se osje\u0107aju stvarnima i jako krutima&#8221;. Ti se osje\u0107aji mogu ispreplitati i izmjenjivati jako brzo ali va\u017eno je da prepoznamo, da znamo &#8220;aha tu sam&#8221;, &#8220;sada mi se pa\u017enja suzila, sada mi se pro\u0161irila&#8221;.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1024x576.webp\" alt=\"\" class=\"wp-image-9149\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/11\/30_10_utociste.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h6 class=\"wp-block-heading\">60 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">9. UTO\u010cI\u0160TE<\/h4>\n\n\n\n<p>Za zaklju\u010dak mjeseca integrirali smo cijelo tijelo te jo\u0161 nekoliko puta potra\u017eili na\u0161u dugu os kralje\u017enice. Asana dana je ratnik 3, kao daska u zraku u kojoj je sve podr\u017eano s obje strane &#8211; le\u0111ne i trbu\u0161ne, a naravno i sa snagom bedrenih mi\u0161i\u0107a. Pro\u0161li smo par principa koje \u0107ete prepoznati jer smo ih ovaj mjesec&nbsp;radili kao na primjer izdu\u017eivanje le\u0111a odvajanjem zdjelice i prsa u suprotnim smjerovima na udah i op\u0107enito udisanje u prostor izme\u0111u kralje\u017eaka.<\/p>\n\n\n\n<p>Sat je fino aktivan i ratnik 3 je naravno asana koja nas dosta anga\u017eira, ali uzmite to kao ulog svog najboljeg truda za no \u0161to radite i ljubav za sebe.<\/p>\n\n\n\n<p><strong>Pronala\u017eenje uto\u010di\u0161ta je povla\u010denje prema osnovi od koje je \u017eivot krenuo, a i kroz koju se \u017eivotna energija natrag povla\u010di kada nam do\u0111e kraj. <\/strong>To je budni svjetlosni kanal u nama koji je uvijek tu &#8211; sada. Oko tog kanala se opu\u0161tamo i prepu\u0161tamo svojem \u017eivotu, smislu i poveznici s onime \u0161to nas vodi a ve\u0107e je od nas&#8230; Vidim da mi se nakon dizanja iz&nbsp;<em>Shavasane<\/em>&nbsp;isklju\u010dio zvuk, pa samo napravite namaste pozdrav.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><\/p>\n<\/blockquote>\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-4afd61d428d57d7d8886363402404722\"><em>Mindful dnevnik:<\/em> Emotivno uto\u010di\u0161te, skloni\u0161te, obitavali\u0161te, stani\u0161te ili upori\u0161te (ove rije\u010di su sinonimi) je u nama. Mi smo oslonac za svoj \u017eivot kroz koji se sve \u0161to do\u017eivljavamo odvija. Opi\u0161i si \u0161to ti ove rije\u010di zna\u010de. Kakav je osje\u0107aj uzeti uto\u010di\u0161te u sebi i u svojoj budinskoj prirodi \u010diste svijesti?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Svjetlosti daj mi snage da moj um vi\u0161e ne reagira tako reaktivno na neku situaciju, da lak\u0161e pustim.&nbsp;Neka lak\u0161e ostanem otvorena u svojoj pravoj prirodi, prirodi prisutnosti s prolazno\u0161\u0107u.<\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/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":10200,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[521,520,523,526,518],"product_tag":[599],"class_list":{"0":"post-16154","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-joga-za-boke","7":"product_cat-joga-za-hrbtenico","8":"product_cat-joga-za-ramena-in-prsni-kos","9":"product_cat-jogijsko-dihanje","10":"product_cat-spletna-joga","11":"product_tag-delovni-nacrt-2025","12":"pa_intenzitet-srednje","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\/16154","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\/10200"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=16154"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=16154"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=16154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}