{"id":19549,"date":"2023-09-03T09:08:42","date_gmt":"2023-09-03T07:08:42","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/yoga-za-leda\/"},"modified":"2026-07-10T22:03:45","modified_gmt":"2026-07-10T20:03:45","slug":"joga-za-hrbet","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/joga-za-hrbet\/","title":{"rendered":"Joga za hrbet"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p class=\"wp-block-paragraph\"><strong>Paket vsebuje predavanje z uvodno vadbo + osem ur joge.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krepimo mi\u0161ice vzdol\u017e hrbtenice, gibljemo se v \u0161estih osnovnih smereh, vrtimo okoli te osi, dihamo vzdol\u017e hrbta in izvajamo <strong>vaje za skoliozo, kifozo in lordozo<\/strong> <strong>ter okrevanje po hernijah<\/strong>. Seveda te te\u017eave zahtevajo tudi druga\u010dne vaje, vendar ima joga orodja, ki pomagajo; ko na dolo\u010den na\u010din usmerimo pozornost in se gibamo ne\u017eno, nastane \u010darovnija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hrbtenica je na\u0161 \u201celektri\u010dni energijski vod\u201d, saj po njej potujejo informacije \u017eiv\u010dnega sistema, kar predstavlja veliko energije, zato jo razumemo kot osrednji energijski kanal (v jogi imenovan\u00a0<em>sushumna<\/em>). Ko se ciljno posve\u010damo temu kanalu, neposredno vplivamo na \u017eiv\u010dni sistem. Ta mesec uravnavamo svoj notranji \u201ctok\u201d in se spro\u0161\u010damo v joga <em>nidri<\/em> \u2013 jogijskem spanju za globok mir in bolj\u0161i spanec.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Obravnavane teme:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/I2ciyzcOqUU\" target=\"_blank\" rel=\"noreferrer noopener\">hrbtenica kot os sedanjega trenutka<\/a><\/li>\n\n\n\n<li>mo\u010d hrbtnih mi\u0161ic<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/rBZfBbOJIn4\" target=\"_blank\" rel=\"noreferrer noopener\">smeri gibanja hrbtenice<\/a><\/li>\n\n\n\n<li>joga za bole\u010dine v hrbtu<\/li>\n\n\n\n<li>ciljne vaje za hrbet<\/li>\n\n\n\n<li>dih vzdol\u017e hrbtenice<\/li>\n\n\n\n<li>joga za bolj\u0161i spanec<\/li>\n\n\n\n<li>joga <em>nidra<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Posnetki so nastali na redno vodenih urah spletne joge. Ure so bile posnete prek aplikacije <em>Zoom<\/em> v lo\u010dljivosti do 720p (mo\u017ena so nihanja v kakovosti videa).<\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga za kralje\u017enicu - predavanje @ Bi\u0161evo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kJO1JP4yTYI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">Vsebina paketa posnetkov<\/h2>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/TEMA_mjeseca_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Lipanj 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/TEMA_mjeseca_lipanj-1024x576.webp\" alt=\"\" class=\"wp-image-2847\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h4\">UVODNO PREDAVANJE IN URA JOGE NA TEMO<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro, moja hrbtenica! Spoznali smo osnove anatomije hrbtenice, da lahko vanjo vstopimo s svojo pozornostjo in razumemo, da jo sestavljajo majhni sklepi, postavljeni drug na drugega, ter smeri gibanja, ki jih bomo obravnavali ta mesec na spletni jogi. Ta pomembni kanal \u0161\u010diti na\u0161 osrednji \u017eiv\u010dni sistem, nas dr\u017ei pokonci in postavlja os na\u0161ega somatskega <em>mindfulnessa<\/em> \u2013 \u010dutim, da sem tukaj.<\/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\/2023\/06\/6_6_uspravno_bez_napora.jpg\" aria-label=\"Open image: 6 6 Uspravno Bez Napora 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/6_6_uspravno_bez_napora-1024x576.webp\" alt=\"\" class=\"wp-image-2849\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. POKONCI BREZ NAPORA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Hrbtenica je steber, ki nas dr\u017ei pokonci energijsko, telesno in du\u0161evno. Z jogo dose\u017eemo pokon\u010dno, odprto dr\u017eo, ker krepimo globoke mi\u0161ice, ki jo nosijo. A ne le da stojimo pokonci, temve\u010d smo tak\u0161ni brez napora. To je pomembno, ker budnost in prisotnost v telesu postaneta na\u0161 stalni na\u010din bivanja, ki je <em>mindful<\/em> vendar naravno \u2013 brez napora. Vadili smo dih vzdol\u017e hrbta in smeri gibanja hrbtenice v ve\u010d asanah.<\/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\/2023\/06\/9_6_integritet.jpg\" aria-label=\"Open image: 9 6 Integritet 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/9_6_integritet-1024x576.webp\" alt=\"\" class=\"wp-image-2851\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. INTEGRITETA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a notranja integriteta, mo\u010d telesa in tudi moralna os. Za\u010deli smo le\u017ee, ozavestili dol\u017eino hrbtenice in trebu\u0161no dihanje. Izvajali smo asane, ki jo poravnajo in okrepijo tako s trebu\u0161ne kot s hrbtne strani. Med vadbo smo mirno \u010dutili svoje telo in se na koncu vrnili tja, od koder smo za\u010deli. Povezovali smo se s stebrom mo\u010di v sebi in premi\u0161ljevali o odlo\u010denosti, da ostanemo zdravi ter ohranimo \u0161irok <em>mindfulness<\/em> za vsa stanja, ki pridejo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/A_40min_razigranaleda.jpg\" aria-label=\"Open image: A 40min Razigranaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/A_40min_razigranaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2854\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. RAZIGRAN HRBET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pozornost smo usmerili vase in za\u010deli z ob\u010dutkom: aha, tukaj sem. Izbiram, kam bom vlagala svojo energijo, vendar za\u010dnem pri sebi; pozornosti ne razpr\u0161ujem, temve\u010d se vedno vrnem domov, k sebi. Nato lahko energijo modro razporedim in usmerim, se iz sebe obra\u010dam navzven ter jo vlagam tja, kjer je potrebna in koristna. Izvajali smo <em>zasuke<\/em> s pulziranjem in nekaj inverzij, da se hrbtenica razbremeni oziroma dekompresira, nato pa se razigrano zmasira z <em>zasuki<\/em>.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: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\/2023\/06\/16_6_gnijezdo_srce.jpg\" aria-label=\"Open image: 16 6 Gnijezdo Srce 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/16_6_gnijezdo_srce-1024x576.webp\" alt=\"\" class=\"wp-image-2856\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. GNEZDO ZA SRCE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce je hrbtenica na\u0161a os sedanjega trenutka, je prsni ko\u0161 gnezdo za srce, za na\u0161o to\u010dko najve\u010dje prisotnosti. Danes smo poudarili delo z zgornjim delom hrbta, kar vklju\u010duje ramena in vrat. Med vadbo smo z rokami izvedli ve\u010d smeri gibanja, ki odli\u010dno razgibajo ramena in prostor vse do med lopaticama (trapezasta mi\u0161ica). Naredili smo tudi nekaj asan, ki krepijo ramena in pribli\u017eujejo lopatici na hrbtu, s \u010dimer krepimo zgornje hrbtne mi\u0161ice.<\/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\/2023\/06\/20_6_sigurnaleda.jpg\" aria-label=\"Open image: 20 6 Sigurnaleda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/20_6_sigurnaleda-1024x576.webp\" alt=\"\" class=\"wp-image-2858\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. V MENI JE VARNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a hrbtenica je os miru in stabilnosti. Danes smo se potopili v ta vidik zahodne strani telesa (v jogijski filozofiji je sprednja stran vzhodna, zadnja pa zahodna). Dihali smo vzdol\u017e hrbta in ga gladili z dihom, ki prina\u0161a prisotnost. Izvedli smo nekaj osnovnih asan in ponovno smeri gibanja hrbtenice za razgibavanje in mobilnost. Vadba je kot nekoliko dalj\u0161e ogrevanje z nekaj trenutki stabilnosti, vse je \u017ee znano in doma\u010de.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/23_6_stabilizacija_trbuh.jpg\" aria-label=\"Open image: 23 6 Stabilizacija Trbuh 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/23_6_stabilizacija_trbuh-1024x576.webp\" alt=\"\" class=\"wp-image-2866\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. STABILIZACIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Trebu\u0161na stena stabilizira hrbet, vaje za mo\u010d <em>jedra<\/em> pa so seveda dobre za vse na\u0161e telo. \u010ce po vadbi \u010dutite mi\u0161i\u010dno utrujenost v trebuhu, pomeni, da ste se potrudili. Seveda lahko nekoliko goljufamo, vendar so navodila dovolj natan\u010dna, da aktiviramo trebu\u0161ne mi\u0161ice, zlasti z gibanjem ob izdihu; ta princip boste opazili skozi vso vadbo. Izvedli smo ve\u010d <em>plankov<\/em> in delfin <em>plankov<\/em>, nekaj pulziranj z majhnimi amplitudami, usmerjenimi v trebuh, nekaj stabilnih asan in seveda trebu\u0161njake na tleh \u2013 recept za sre\u010do.<\/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\/2023\/06\/27_6_sjesti_baza.jpg\" aria-label=\"Open image: 27 6 Sjesti Baza 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/27_6_sjesti_baza-1024x576.webp\" alt=\"\" class=\"wp-image-2864\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. SESTI V OSNOVO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja tema so kolki. Razgibali smo jih in \u201codprli\u201d, kar pomeni, da smo delali na zunanji rotaciji. Tako meh\u010damo tkiva, ki povezujejo noge in medenico; v kolkih je pogosto veliko zakr\u010denosti in napetosti. Razgibani kolki tudi omogo\u010dijo hrbtenici, da se usede na pravo mesto in se iz osnove brez napora zravna. Pri odpiranju kolkov i\u0161\u010demo prijetno razmerje, v katerem nam kolki dovolijo vstop brez boja in bole\u010dine.<\/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\/2023\/06\/30_6_zdravi_oslonac.jpg\" aria-label=\"Open image: 30 6 Zdravi Oslonac 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/06\/30_6_zdravi_oslonac-1024x576.webp\" alt=\"\" class=\"wp-image-2868\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8. ZDRAVA OPORA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja vadba zajema principe, ki smo jih obravnavali ves mesec: dih vzdol\u017e hrbta, smeri gibanja hrbtenice, stabilizacijo, mobilnost in dekompresijo. Na koncu smo izvedli tudi sklop vaj posebej za hrbtne mi\u0161ice. To so jogijske asane, ki se v fizioterapiji uporabljajo pri \u0161tevilnih te\u017eavah s hrbtenico. Seveda nam je te\u017eko, ko se moramo s tal upogniti nazaj, vendar je to zelo koristno, zato naj vas ne odvrne. V <em>shavasani<\/em> smo se sprostili, kot bi tonili v dlani, s toplimi rokami pod medenico, prsnim ko\u0161em in zatiljem.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Naj imamo zdrav hrbet ter gibljivo in mo\u010dno hrbtenico, da brez napora stojimo pokonci in nosimo svojo prisotnost (svoj <em>mindfulness<\/em>) kamor koli gremo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Krepimo mi\u0161ice vzdol\u017e hrbtenice, gibljemo se v \u0161estih osnovnih smereh, globoko dihamo in izvajamo ciljne vaje za hrbet.<\/p>\n","protected":false},"featured_media":19550,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,520,524,526,518],"product_tag":[597],"product_need":[897,901,945,937,973],"class_list":["post-19549","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-jogijsko-dihanje","product_cat-spletna-joga","product_tag-delovni-nacrt-2023","pa_intenzitet-srednje","product_need-bolje-spati","product_need-boljsa-gibljivost","product_need-podpreti-hrbet-in-hrbtenico","product_need-sprostiti-ramena-in-vrat","product_need-vec-moci","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19549","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\/19550"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19549"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19549"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19549"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}