{"id":19575,"date":"2024-02-06T06:35:19","date_gmt":"2024-02-06T05:35:19","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/sigurna-baza\/"},"modified":"2026-07-10T22:41:40","modified_gmt":"2026-07-10T20:41:40","slug":"varna-osnova","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/varna-osnova\/","title":{"rendered":"Varna osnova"},"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>Joga za medenico, kolke in spodnji del hrbta.<br><\/strong>Celovitost telesa ohranja hrbtenica, njegova glavna os, njena osnova pa je medenica. Bolj\u0161a ko je medenica kot temelj, bolj\u0161o oporo daje hrbtenica. Medeni\u010dne mi\u0161ice podpirajo mi\u0161ice vzdol\u017e hrbtenice, ustvarjajo osnovo za pokon\u010dno dr\u017eo in pomagajo prebuditi spe\u010do energijo oziroma premagati lenobnost. Varna osnova pomeni ciljno krepitev mi\u0161ic medenice, sakroiliakalnega sklepa, medeni\u010dnega dna, zadnji\u010dnih mi\u0161ic, kvadricepsov in adduktorjev ter vaje za <strong>spro\u0161\u010danje i\u0161iasa<\/strong>. V jogi krepitev pomeni graditi mo\u010dno, vendar hkrati pro\u017eno mi\u0161i\u010dno tkivo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010cuje\u010dnost:<\/strong>\u00a0Osnova vsakega duhovnega dela na sebi je zdrav ob\u010dutek sebe (<em>healthy sense of self<\/em>). Dokler izhajamo iz polo\u017eaja \u017ertve, travme, bole\u010dine in nestabilnosti, ne moremo zdravo opustiti sebe (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Anatt%C4%81\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Anatta<\/em><\/a>), se predati in osvoboditi. Ta mesec poleg krepitve telesne osnove premi\u0161ljujemo o \u010dustveni zrelosti in vzpostavljanju zdravega ob\u010dutka sebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zdravje sakroiliakalnega sklepa<\/li>\n\n\n\n<li>krepitev mi\u0161ic medeni\u010dnega dna (inkontinenca, oslabljene mi\u0161ice po porodu)<\/li>\n\n\n\n<li>lordozo in bole\u010dine v spodnjem delu hrbta<\/li>\n\n\n\n<li><strong>i\u0161ias<\/strong><\/li>\n\n\n\n<li>stabilizacijo kolen<\/li>\n\n\n\n<li>pokon\u010dno dr\u017eo hrbtenice.<\/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:70px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">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\/2024\/02\/TEMA_mjeseca_HSS.jpg\" aria-label=\"Open image: TEMA Mjeseca HSS 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/TEMA_mjeseca_HSS-1024x576.webp\" alt=\"\" class=\"wp-image-3853\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">UVODNO PREDAVANJE IN URA JOGE NA TEMO MESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">VARNA OSNOVA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V uvodnem predavanju sem razlo\u017eila, kaj je zdrav JAZ oziroma zdrav ob\u010dutek sebe v primerjavi z nezdravim jazom na poti duhovne rasti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Smer na\u0161e rasti in razvoja dolo\u010da prav na\u010din, kako do\u017eivimo isto situacijo: kot zavedajo\u010da se oseba ali kot \u017ertev.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Govorili smo o tem, da se nezdravi jaz razvije, kadar nimamo osnove v sebi in jo i\u0161\u010demo zunaj. Zato se vra\u010damo k bistvu in za\u010detku joge: Mula Bandhi oziroma osnovni energijski bazi v telesu, na katero se naslanjamo. Ta mesec krepimo in stabiliziramo medeni\u010dne mi\u0161ice, \u0161e posebej ciljno mi\u0161ice Mula Bandhe, da bi v sebi zgradili zdravo in varno osnovo.\u00a0<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje.jpg\" aria-label=\"Open image: 8 1 Iz Zemlje 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/8_1_iz_zemlje-1024x576.webp\" alt=\"\" class=\"wp-image-3856\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. KORENINA IZ ZEMLJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo tako, da smo stopala postavili v poravnavo, ki okrepi na\u0161o prizemljenost. To pomeni, da koren palca pritisnemo\u00a0v tla, peti pa usmerimo navzven in navzdol, tako da je zunanji rob stopala vzporeden in se kolki rahlo notranje rotirajo. Ko tako postavimo\u00a0osnovo stopal v Tadasani in sramno kost usmerimo naprej, za\u010dutimo spiralo skozi noge. Ko na ta na\u010din postavimo stopala in okrepimo notranjo linijo nog, se pojavi\u00a0<em>Mula Bandha<\/em>\u00a0\u2013 ob\u010dutek rahlo dvignjenega medeni\u010dnega dna, ne da bi mi\u0161ice ciljno stiskali. Adduktorje oziroma notranjo linijo nog smo krepili skozi polo\u017eaje, dokler nismo pri\u0161li do razli\u010dice\u00a0<em>Gomukhasana<\/em>\u00a0nog, v kateri smo jih posebej za\u010dutili. Nato smo jih sprostili z nekaj razteznimi asanami.<\/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\/2024\/02\/11_1_mirna_zemlja.jpg\" aria-label=\"Open image: 11 1 Mirna Zemlja 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/11_1_mirna_zemlja-1024x576.webp\" alt=\"\" class=\"wp-image-3858\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. MIRNA ZEMLJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pod na\u0161imi nogami je mirna zemlja. Ko pozornost spustimo v celotno povr\u0161ino stopal in pritisk enakomerno razporedimo po tleh, za\u010dutimo mir zemlje in varno osnovo. Danes smo se skozi stopala \u0161e naprej prizemljevali kot drevo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Na eni strani se velika te\u017ea drevesa spu\u0161\u010da proti koreninam, ki ves pritisk predajo zemlji, na drugi strani pa drevo iz zemlje \u010drpa energijo navzgor, proti vrhu. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako tudi mi najprej vadimo prizemljevanje. Nato smo izvedli nekaj pozdravov soncu in zadr\u017eali nekaj mirnih bojevnikov, prav tako s poudarkom na mirni prizemljenosti. Okrepili smo noge in zadnji\u010dne mi\u0161ice. Izvedli smo tudi asano za spodbujanje meridiana podplatov, proti koncu pa vse po\u010dasi raztegnili in se sprostili na tleh.\u00a0<\/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\/2024\/02\/13_1_mndfsf_otpustam.jpg\" aria-label=\"Open image: 13 1 Mndfsf Otpustam 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/13_1_mndfsf_otpustam-1024x576.webp\" alt=\"\" class=\"wp-image-3860\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. VELIKO IZPU\u0160\u010cAM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Namen te obnovitvene meditacije s telesom je prijetno zmeh\u010dati in sprostiti napetosti. Hkrati zavzamemo\u00a0zdrav odnos do tistega, kar se v asanah okrepi. To pomeni, da iz mirnega prostora intenzivno spro\u0161\u010damo med asanami, ki odpirajo kolke. Spomnili smo se prepu\u0161\u010danja zemlji in raziskali na\u010dine opazovanja telesnih ob\u010dutkov, ki se pojavijo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Za spro\u0161\u010deno telesno zavedanje ne potrebujemo nobenega napora. Telo \u017ee ve, kje je in kaj \u010duti; mi se le prebujamo s tem in v tem. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vzemite si nekaj \u010dasa, razgrnite podlogo in pustite, da vas nosi val notranje zgodbe telesa.<\/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\/2024\/02\/15_1_flamingo.jpg\" aria-label=\"Open image: 15 1 Flamingo 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/15_1_flamingo-1024x576.webp\" alt=\"\" class=\"wp-image-3851\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. FLAMINGO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Flamingo stabilno stoji na eni nogi. Ko ga \u201cposnemamo\u201d v jogi, to pomeni, da imamo dobro povezano kineti\u010dno verigo mi\u0161ic in stabilne sklepe te noge.\u00a0Namen je mi\u0161ice aktivirati na specifi\u010den na\u010din: stoje in nesimetri\u010dno. Stoje\u010di polo\u017eaj zavzamemo vsak dan, ne da bi o tem razmi\u0161ljali, vendar vedno na enak na\u010din, tako kot je na\u0161emu gibalnemu sistemu najla\u017eje. S tem ne ustvarjamo ni\u010desar novega, temve\u010d ostajamo v istih vzorcih, ki lahko vodijo v bole\u010dino. \u010ce \u017eelimo iz teh vzorcev gibanja in uporabe telesa, se postavimo neobi\u010dajno, druga\u010de in nesimetri\u010dno. Danes smo veliko \u201cflamingovali\u201d in skoraj celotno vadbo pre\u017eiveli na eni, nato na drugi nogi. <\/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\/2024\/02\/18_1_mirna_snaga.jpg\" aria-label=\"Open image: 18 1 Mirna Snaga 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/18_1_mirna_snaga-1024x576.webp\" alt=\"\" class=\"wp-image-3862\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. MIRNA MO\u010c<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mi\u0161ice se ob zahtevnem delu tresejo, vendar se tako krepijo in premikajo mejo mo\u010di. Joga je posebna, ker mi\u0161ice krepimo tudi v podalj\u0161anem polo\u017eaju in s stati\u010dno, ne dinami\u010dno mo\u010djo. Tako gradimo mo\u010dna, a pro\u017ena tkiva, druga\u010dna od tistih, ki jih pove\u010dujemo s ponavljajo\u010dim \u010drpanjem. Danes smo nadaljevali s krepitvijo nog in nesimetri\u010dnimi polo\u017eaji. Izvedli smo pozdrave soncu in osnovne asane ter se ves \u010das spominjali, da se skozi stopala dobro prizemljimo. Z nogami proti medenici krepimo z vseh strani in tako medenico stabiliziramo od znotraj. Spomnili smo se tudi pomena izpu\u0161\u010danja vsega nepotrebnega,\u00a0da se nave\u017eemo na \u201chealthy sense of self\u201d. \u00a0<\/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\/2024\/02\/slobodni_isijas.jpg\" aria-label=\"Open image: Slobodni Isijas 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/slobodni_isijas-1024x576.webp\" alt=\"\" class=\"wp-image-3864\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. SVOBODNI I\u0160IAS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja tema je ustvarjanje prostora v notranjosti medenice, kar lahko pomaga pri <strong>ukle\u0161\u010denem i\u0161iasu<\/strong>. Prostor oziroma sprostitev ustvarjamo s ciljnim in po\u010dasnim raztezanjem, vendar notranjih mi\u0161ic medenice ni preprosto dose\u010di. Veliko la\u017eje je raztegniti povr\u0161inske, ve\u010dje in mo\u010dnej\u0161e mi\u0161ice.\u00a0Dana\u0161njo vadbo smo izvajali na stolu. Tako lahko natan\u010dneje aktiviramo in raztezamo tkiva v medenici ter poi\u0161\u010demo polo\u017eaje rotacije kolkov oziroma tako imenovano odpiranje kolkov.<br>Vadba je mirna in prijetna. \u010ce imate te\u017eave, upam, da boste za\u010dutili olaj\u0161anje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/L4i-_WA_fks?si=59RgFWX3D23FAus6\">VADBA JE NA VOLJO NA YOUTUBU<\/a><\/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\/2024\/02\/25_1_ratnik2.jpg\" aria-label=\"Open image: 25 1 Ratnik2 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/25_1_ratnik2-1024x576.webp\" alt=\"\" class=\"wp-image-3867\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. BOJEVNIK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Medenici se \u0161e naprej pribli\u017eujemo z razli\u010dnih strani. Dana\u0161nja tema je stransko raztezanje in krepitev. Ogreli smo se z\u00a0lateralnim razgibavanjem, s poudarkom na raztezanju iz medenice in na njenem stiku s telesom, nato pa nadaljevali z asanami iz osnove bojevnika 2. V teh polo\u017eajih so kolki odprti, vendar ohranjamo mo\u010d in izvajamo stranske gibe. Iskali smo prizemljenost in asane dr\u017eali mirno. Po ve\u010d stoje\u010dih zaporedjih smo izvedli tudi asane na tleh, kjer smo se nekoliko raztegnili in ponastavili,\u00a0na koncu pa sprostili telo. Izvedli smo celoten cikel stranskih raztezanj, ki povezuje to vadbo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte in v zahtevnih trenutkih dodajte vztrajnost, vendar seveda vse v zdravi meri.<\/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\/2024\/02\/29_1_tok_kukovi.jpg\" aria-label=\"Open image: 29 1 Tok Kukovi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/29_1_tok_kukovi-1024x576.webp\" alt=\"\" class=\"wp-image-3869\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. TOK V KOLKIH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pri nadaljnjem poglabljanju v povezave kolkov in medenice smo danes uporabljali kro\u017ene gibe. Tako izbolj\u0161ujemo gibljivost tega velikega sklepa in dosegamo tkiva v njem. Kro\u017eni gibi so med najkoristnej\u0161imi, saj povezujejo vse smeri gibanja kolkov ter krepijo in razgibavajo globoka tkiva. Vadba vklju\u010duje nekaj dinami\u010dnih elementov, nekoliko mo\u010di in tudi raztezanje.\u00a0<\/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\/2024\/02\/31_1_znam_gdje_sam.jpg\" aria-label=\"Open image: 31 1 Znam Gdje Sam 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/02\/31_1_znam_gdje_sam-1024x576.webp\" alt=\"\" class=\"wp-image-3871\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">60 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. VEM, KJE SEM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zdru\u017eena pozornost na polo\u017eaj telesa\u00a0in telesne ob\u010dutke je \u010duje\u010dnost: vem, kje\u00a0sedim in kaj se dogaja. Zlasti ko s pozornostjo in mo\u010djo \u201csedimo\u201d v svoji medenici, vemo, kje smo, saj je ta del telesa na\u0161 pogon. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V medenici se pojavljajo \u0161tevilni mo\u010dni vzgibi in od tam izvirajo na\u0161e namere, tako ozave\u0161\u010dene kot nezavedne. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ob koncu meseca smo prijetno sedli\u00a0ter rasli iz miru in mo\u010di medenice. Izvajali smo asane, ki ta del telesa razgibajo, stabilizirajo in krepijo, na koncu pa \u0161e nekaj polo\u017eajev za odpiranje kolkov.<\/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<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Vra\u010damo se k za\u010detku joge \u2013 <em>Mula Bandhi<\/em>, osnovni energijski bazi v telesu, na katero se kot odrasla in odgovorna oseba opremo ter iz nje znamo izre\u010di zdrav NE, postaviti mejo ali po potrebi oditi.<\/p>\n<\/blockquote>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno.webp\" aria-label=\"Open image: Sigurna Baza Budno Dno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-1024x576.webp\" alt=\"\" class=\"wp-image-9731\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/02\/sigurna_baza_budno_dno.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">10 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">BUDNO DNO <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratka vadba za prebujanje nog in medenice ter zagon notranje energije pred za\u010detkom dneva. Izvedli smo po\u010depe z razli\u010dnimi polo\u017eaji rok in nekaj splo\u0161nega \u201czibanja\u201d. Podloge ne potrebujete; samo vstanite, vdihnite in za\u010dnite :)<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ciljno krepimo mi\u0161ice, ki podpirajo medenico, sakroiliakalni sklep, medeni\u010dno dno, zadnji\u010dne mi\u0161ice, kvadricepse in adduktorje.<\/p>\n","protected":false},"featured_media":19576,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[515,521,520,524,518],"product_tag":[598],"product_need":[901,913,945,965,973],"class_list":["post-19575","product","type-product","status-publish","has-post-thumbnail","product_cat-isias","product_cat-joga-za-boke","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-spletna-joga","product_tag-delovni-nacrt-2024","pa_intenzitet-intenzivno","product_need-boljsa-gibljivost","product_need-globlje-notranje-teme","product_need-podpreti-hrbet-in-hrbtenico","product_need-ublaziti-isias","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\/19575","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\/19576"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19575"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19575"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19575"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}