{"id":19578,"date":"2024-03-01T14:46:08","date_gmt":"2024-03-01T13:46:08","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/putem-trapeziusa\/"},"modified":"2026-07-10T22:41:41","modified_gmt":"2026-07-10T20:41:41","slug":"po-poti-trapezaste-misice","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/po-poti-trapezaste-misice\/","title":{"rendered":"Po poti trapezaste mi\u0161ice"},"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-embed-aspect-16-9 wp-has-aspect-ratio wp-block-paragraph\">Trikotnik trapezaste mi\u0161ice, obmo\u010dje od zatilja po vratni in prsni hrbtenici do ramen, je podro\u010dje mi\u0161ic, ki se samodejno odzivajo na stres. \u017dvekalna mi\u0161ica (<em>Masseter<\/em>) se pod vplivom adrenalina stisne ter za seboj \u201cdvigne\u201d in otrdi ramena ter vrat, torej pot trapezaste mi\u0161ice. Osredoto\u010deno delo in dolgotrajno sedenje lahko podobno vplivata na ta del telesa: po\u010dutimo se togi, \u010dutimo pritisk v glavi in veliko te\u017eo na ramenih. Ta mesec mali pal\u010dki osvobajajo pot trapezaste mi\u0161ice napetosti, krepijo mi\u0161ice, ki lopatici spu\u0161\u010dajo navzdol, ter podalj\u0161ujejo prsne mi\u0161ice, da brez napora stojimo pokonci in ohranjamo zdravo gibljivost vratne hrbtenice ter zgornjega dela hrbta.<\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-paragraph\"><strong>\u010cuje\u010dnost:<\/strong>\u00a0Breme, ki ga nosimo na ramenih, je prispodoba za tisto, \u010desar nismo izpustili in nas \u0161e vedno obremenjuje, kot bi nosili te\u017eo preteklosti. Zato ta mesec ob delu s tem delom telesa govorimo o pomenu opu\u0161\u010danja zamer, kljubovanja in preteklosti, ki nam prepre\u010duje napredovati ter \u017eivljenjske situacije gledati s sve\u017eimi o\u010dmi (<em><a href=\"https:\/\/en.wikipedia.org\/wiki\/Shoshin\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Shoshin\">beginner\u2019s mind<\/a><\/em>).<\/p>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-paragraph\"><strong>Jogijska terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<li>vratno hrbtenico <\/li>\n\n\n\n<li>tog vrat<\/li>\n\n\n\n<li>gibljivost ramenskega obro\u010da<\/li>\n\n\n\n<li>krepitev zgornjih hrbtnih mi\u0161ic<\/li>\n\n\n\n<li>sklju\u010deno dr\u017eo in zaprt prsni ko\u0161<\/li>\n\n\n\n<li>kifozo<\/li>\n\n\n\n<li>\u010deljustne mi\u0161ice<\/li>\n\n\n\n<li>glavobol<\/li>\n\n\n\n<li>spro\u0161\u010danje stresa<\/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:50px\" 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\/03\/TEMA_mjeseca_cover.jpg\" aria-label=\"Open image: TEMA Mjeseca Cover 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/TEMA_mjeseca_cover-1024x576.webp\" alt=\"\" class=\"wp-image-3924\"><\/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\">POKON\u010cNOST = \u010cLOVE\u010cNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pokon\u010dna dr\u017ea ni le vpra\u0161anje videza, temve\u010d tudi odprtosti na\u0161e energije. Kako se spoprijemamo s te\u017eavami in zahtevnej\u0161imi situacijami? Ali se zapremo, ko nas je strah, in koliko smo odprti za vse, kar prina\u0161a \u017eivljenje? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ljubezen, ki jo gojimo v jogi, ni romanti\u010dna in ni ob\u010dutek sre\u010de, temve\u010d prav ta prisotnost z vsem. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dovolimo si dotakniti se bole\u010dine in hkrati ohraniti bister um, da se lahko odzovemo modro. S tak\u0161no telesno dr\u017eo se v jogi u\u010dimo \u201cnositi\u201d \u017eivljenje. Pokon\u010dno dr\u017eo vadimo tako, da podalj\u0161ujemo sprednje prsne mi\u0161ice in krepimo zgornje hrbtne mi\u0161ice ter ramena rotiramo nazaj in navzdol, da se glava in vrat vrneta v polo\u017eaj brez napetosti.<\/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\/03\/A_40min_vratavrata.jpg\" aria-label=\"Open image: A 40min Vratavrata 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/A_40min_vratavrata-1024x576.webp\" alt=\"\" class=\"wp-image-3973\"><\/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. VRATA VRATU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Odpiramo vrata svojemu vratu. To vadbo smo posvetili podalj\u0161evanju zadnjih vratnih mi\u0161ic in ozave\u0161\u010danju dol\u017eine vratne hrbtenice. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kot bi v ta del telesa prina\u0161ali ve\u010d\u00a0<em>prane<\/em>, sijaja in prostora, izvajamo ciljne vaje za raztezanje in postavljanje glave tako, da se zadnja stran podalj\u0161uje. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vaje so lahkotne. V polo\u017eaje vstopajte po\u010dasi, da za\u010dutite podalj\u0161evanje\u00a0vratnih mi\u0161ic in preverite, kako prijetno vam je delati z njimi. Izvedli smo nekaj pozdravov soncu in nekaj asan ter se ves \u010das spominjali, da se podalj\u0161ujemo skozi vrh glave, brado pa spu\u0161\u010damo proti grlu, da vrat prijetno raztegnemo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/XxoYdJo0QiQ?si=xq_3evK1G5dEhfOV\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/XxoYdJo0QiQ?si=xq_3evK1G5dEhfOV\">VADBA JE 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\/03\/8_2_cijeli_luk.jpg\" aria-label=\"Open image: 8 2 Cijeli Luk 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/8_2_cijeli_luk-1024x576.webp\" alt=\"\" class=\"wp-image-3932\"><\/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. CELOTEN LOK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161a hrbtenica je\u00a0ena celota. \u010ceprav najprej pogosto pomislimo na prsni in ledveni del, je tudi vratna hrbtenica nadaljevanje iste verige \u010dlenov. Ker smo danes znova delali z vratom in mi\u0161icami na njegovi zadnji strani, smo se spomnili povezati celoten lok hrbta v gibih upogibanja. Izvajamo \u201cglajenje vratu\u201d, kar pomeni podalj\u0161evanje zadnje strani, kot bi se naslonili\u00a0na steno in pri tem podalj\u0161ali linijo vratne hrbtenice. Izvedli smo gibe rok, povezane z dihom, ki ustvarjajo to smer raztezanja. V nekaj predklonih in \u201czibanju\u201d smo vrat tudi razbremenili, sprostili glavo ter tako podalj\u0161ali vratno hrbtenico.<\/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\/03\/10_2_mndfsf_srce.jpg\" aria-label=\"Open image: 10 2 Mndfsf Srce 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/10_2_mndfsf_srce-1024x576.webp\" alt=\"\" class=\"wp-image-3934\"><\/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 JOGA \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. V SRCU SEM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V dana\u0161njem \u010dasu za spro\u0161\u010danje smo se ve\u010dkrat spomnili, kako se vrniti k telesnim ob\u010dutkom in sprostiti, da telesu damo \u010das ter prostor, da se samo odpre. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vrnili smo se v srce in dihali iz sr\u010dnega prostora. Vse misli, ki so se pojavile, so od\u0161le kot dim, mi pa smo ostali v srcu. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ob prijetnem spro\u0161\u010danju in iskanju prave mere za vsak obnovitveni polo\u017eaj smo poudarili odpiranje prsnega ko\u0161a in ramen. Sprostili smo se na hrbtu, boku in trebuhu v ve\u010d znanih polo\u017eajih.<\/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\/03\/12_2_pikseli_prsa.jpg\" aria-label=\"Open image: 12 2 Pikseli Prsa 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/12_2_pikseli_prsa-1024x576.webp\" alt=\"\" class=\"wp-image-3937\"><\/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. PIKSLI V PRSNEM KO\u0160U<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V tej vadbi smo se usmerili v zgornje prsne mi\u0161ice. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Najprej smo se spomnili, kako se odpreti prihodnosti brez pri\u010dakovanj in predsodkov ter se sprostiti v ob\u010dutku: zdaj sem tukaj. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo prijetne pozdrave soncu in po\u010dasi dodajali polo\u017eaje rok, ki ramena vle\u010dejo nazaj in navzdol. Tako podalj\u0161ujejo sprednjo stran prsnega ko\u0161a in nam odpirajo vhod nekoliko globlje v prsni prostor.\u00a0Delali smo z joga trakovi, tako da nam je mo\u010d nog pomagala roko povle\u010di nazaj. V polo\u017eaj vstopajte po\u010dasi in poi\u0161\u010dite pravo mero raztezanja, ki vam ustreza.<\/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\/03\/15_2_krila_let.jpg\" aria-label=\"Open image: 15 2 Krila Let 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/15_2_krila_let-1024x576.webp\" alt=\"\" class=\"wp-image-3939\"><\/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. MO\u010cNA KRILA ZA LET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Moto te vadbe je: <strong>\u201cVeter nam omogo\u010di vzlet, za let pa potrebujemo mo\u010dna krila.\u201d<\/strong>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ramenski obro\u010d smo globinsko krepili z zunanjo rotacijo ramen. V ve\u010d polo\u017eajih smo poiskali posebno namestitev ramen, predvsem v Delfin Down Dogu in njegovih razli\u010dicah ter z rokami Garudasane. Po ogrevanju in nekaj pozdravih soncu je sledil niz asan s polo\u017eaji rok, podrobnostmi in rotacijami. V dveh polo\u017eajih smo raz\u0161irili krila, zato pazite, da ne poletite. Prvi del vadbe je mo\u010dan, nato pa se umiri\u00a0v zadnji tretjini, ko smo sedli k obrazni jogi, natan\u010dneje k vajam za \u017evekalne mi\u0161ice.\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\/03\/19_2_srce_split.jpg\" aria-label=\"Open image: 19 2 Srce Split 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/19_2_srce_split-1024x576.webp\" alt=\"\" class=\"wp-image-3941\"><\/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. NEIZ\u010cRPNA SR\u010cNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Celice sr\u010dne mi\u0161ice so v primerjavi z drugimi mi\u0161icami posebne, saj vse \u017eivljenje neprekinjeno izvajajo izmenjavo kr\u010da in sprostitve. To zmorejo zato, ker se v kratkem obdobju po\u010ditka znajo popolnoma sprostiti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Na\u0161e srce je vedno sve\u017ee, odprto in pripravljeno. Dokler \u017eivimo, se ne more utruditi in odnehati. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vedno se lahko vrnemo k njemu. Nikoli nismo preve\u010d ranjeni, krivi ali utrujeni in nikoli ni prepozno za ljubezen, odpu\u0161\u010danje ter \u201cnov list\u201d v \u017eivljenju. Ko vemo, da tak\u0161en \u201cmehanizem\u201d nosimo v sebi, razumemo, da je vsak trenutek nova in sve\u017ea prilo\u017enost, da izpustimo pri\u010dakovanja ter predsodke, \u017eelje in odpore, skozi katere gledamo svet in svoje odnose.\u00a0Danes smo se posvetili\u00a0odpiranju srca in stiku z neiz\u010drpno sr\u010dnostjo v sebi.<\/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\/03\/22_2_pod_lopaticama.jpg\" aria-label=\"Open image: 22 2 Pod Lopaticama 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/22_2_pod_lopaticama-1024x576.webp\" alt=\"\" class=\"wp-image-3943\"><\/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. POD LOPATICAMI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ko dlje \u010dasa dihamo v uravnote\u017eenem ritmu, pri katerem sta lahko vdih in izdih enako dolga ali pa tudi ne, uravnovesimo sr\u010dni utrip. Predstavljajte si pravilne amplitude valov EKG. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Z ritmi\u010dnim gibanjem, ki sledi dihu, uravnovesimo svoje \u010dustveno stanje.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koherenco prenesemo v telo, na koncu pa z opu\u0161\u010danjem misli in sklepov red prenesemo tudi v um.\u00a0Tako pripravljeni\u00a0smo se danes prijetno razgibali s \u0161irokimi gibi rok in odprtim sr\u010dnim prostorom. Po pozdravih soncu in nekaj asanah, ki so poiskale\u00a0prostor med lopaticama, smo pozornost zo\u017eili na ta del telesa. V drugem delu vadbe izvajamo nekaj ciljnih obnovitvenih asan, ki odpirajo in razgibavajo\u00a0obmo\u010dje\u00a0pod lopaticama in med njima.\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\/03\/26_2_volim_leda.jpg\" aria-label=\"Open image: 26 2 Volim Leda 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/26_2_volim_leda-1024x576.webp\" alt=\"\" class=\"wp-image-3945\"><\/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. RADA IMAM HRBET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V tej vadbi krepimo hrbtne mi\u0161ice s ciljnimi vajami, le\u017ee na trebuhu. Znova smo uporabili polo\u017eaj \u201ckaktusovih\u201d rok, tokrat pa smo z lopaticama drseli navzgor in navzdol ter navznoter in navzven. Nekoliko smo se ogreli, poiskali te gibe rok v bojevnikih in jih nato ponovili\u00a0le\u017ee na trebuhu. Mo\u010d hrbtnih in drugih mi\u0161ic je odvisna od tega, kako pogosto in na kak\u0161en na\u010din jih uporabljamo. \u010ce so ti polo\u017eaji in gibi za vas zahtevni, je to dobro, saj pomeni, da jih morate izvajati pogosteje. Seveda lahko vedno nekoliko upo\u010dasnite in kak\u0161en krog po\u010divate. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dih je energija, ki nas usmerja od znotraj, telo pa se nato oblikuje po njej.<\/strong><\/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\/03\/29_2_prana.jpg\" aria-label=\"Open image: 29 2 Prana 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/03\/29_2_prana-1024x576.webp\" alt=\"\" class=\"wp-image-3947\"><\/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. PRANA V PRSNEM KO\u0160U<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ponovili smo po malem vse, kar smo delali skozi mesec. Namen je, da sami veste, katere vaje vam ustrezajo, in jih znate izvesti neodvisno od celotne vadbe joge, kadar potrebujete razbremenitev ramen in vratu. Pomembno je razumeti, kaj z dolo\u010deno vajo po\u010dnemo in kam usmerjamo pozornost za najbolj\u0161i u\u010dinek. Razumevanje je na\u0161a velika mo\u010d za spremembo. Podalj\u0161evanje vratu, odpiranje prsnega ko\u0161a, krepitev mi\u0161ic med lopaticama, podalj\u0161evanje sprednjih prsnih mi\u0161ic, krepitev globokih ramenskih mi\u0161ic, rotacije in razgibavanje ramen v obliki jogijskih asan. <\/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\">Bolj zdravo je biti spro\u0161\u010den in prisoten. Ko svojo prisotnost prinesemo v vsako situacijo in se zavedamo namenov, iz katerih delujemo, se najbolje za\u0161\u010ditimo.<\/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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Za konec smo govorili o pomenu tega, da svoje te\u017eave pogledamo \u201cz drugimi o\u010dmi\u201d. \u010ce bi nekdo drug pogledal tisto, kar se nam zdi najte\u017eje na svetu, morda sploh ne bi imel enake perspektive. Tako lahko tudi sami vnesemo nekaj\u00a0<em>uma za\u010detnika<\/em>\u00a0in se brez vnaprej\u0161njega strahu pred tem, kaj bo, odpremo situaciji, da vanjo vstopimo sve\u017ei in neobremenjeni.\u00a0<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Spro\u0161\u010danje napetosti v vratu in ramenih, krepitev mi\u0161ic zgornjega dela hrbta in ramen, gibljivost vratu ter pokon\u010dna dr\u017ea.<\/p>\n","protected":false},"featured_media":19579,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[520,523,526,518],"product_tag":[598],"product_need":[901,913,945,937,961],"class_list":["post-19578","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-hrbtenico","product_cat-joga-za-ramena-in-prsni-kos","product_cat-jogijsko-dihanje","product_cat-spletna-joga","product_tag-delovni-nacrt-2024","pa_intenzitet-srednje","product_need-boljsa-gibljivost","product_need-globlje-notranje-teme","product_need-podpreti-hrbet-in-hrbtenico","product_need-sprostiti-ramena-in-vrat","product_need-zmanjsati-stres","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19578","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\/19579"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19578"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19578"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19578"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}