{"id":19592,"date":"2024-07-11T16:19:12","date_gmt":"2024-07-11T14:19:12","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zdrava-leda\/"},"modified":"2026-07-10T22:58:07","modified_gmt":"2026-07-10T20:58:07","slug":"zdrav-hrbet","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/zdrav-hrbet\/","title":{"rendered":"Zdrav 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>Joga za hrbet<br><\/strong>Hrbtenica je \u201celektri\u010dni vod\u201d telesa, saj po njej potujejo informacije \u017eiv\u010dnega sistema in se pretaka veliko energije. Zato jo v jogi razumemo kot osrednji energijski kanal (<em><a href=\"https:\/\/www.yogapedia.com\/definition\/5596\/sushumna\" target=\"_blank\" rel=\"noreferrer noopener\">Sushumna<\/a><\/em>). Vsaka bole\u010dina, slaba gibljivost ali ukle\u0161\u010denost predstavlja veliko te\u017eavo za celotno telo, zato je eden glavnih namenov jogijske prakse ohranjati hrbtenico vitalno. Ta mesec krepimo mi\u0161ice vzdol\u017e hrbtenice, se gibljemo v \u0161estih osnovnih smereh, rotiramo okoli te osi, dihamo vzdol\u017e hrbta ter izvajamo ciljne vaje za skoliozo, kifozo in lordozo ter okrevanje po hernijah.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010cuje\u010dnost:<\/strong>\u00a0Ni <em>jogijske<\/em> ali meditativne poti brez moralne osi. To je prvi korak joge in osnova\u00a0<a href=\"https:\/\/www.budsas.org\/ebud\/bd8p\/bd8p_14.htm\" target=\"_blank\" rel=\"noreferrer noopener\">plemenite osmere poti<\/a>\u00a0v budizmu ter izhodi\u0161\u010de drugih verskih filozofij. Na kratko: drugemu ne stori tistega, \u010desar ne \u017eeli\u0161, da drugi stori tebi. Poleg krepitve hrbtnih mi\u0161ic krepimo in \u010distimo tudi svojo moralno os ter premi\u0161ljujemo o pomenu iskrenosti in eti\u010dnosti.\u00a0<\/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>gibljivost hrbtenice<\/li>\n\n\n\n<li>bole\u010dine v spodnjem delu hrbta<\/li>\n\n\n\n<li>krepitev hrbtenice<\/li>\n\n\n\n<li>tog hrbet<\/li>\n\n\n\n<li>krepitev trebu\u0161ne stene<\/li>\n\n\n\n<li>plitvo dihanje<\/li>\n\n\n\n<li>slab spanec in nespe\u010dnost<\/li>\n\n\n\n<li>glavobole<\/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\/07\/TEMA_mjeseca_cover_lipanj.jpg\" aria-label=\"Open image: TEMA Mjeseca Cover Lipanj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg\" alt=\"\" class=\"wp-image-4531\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/TEMA_mjeseca_cover_lipanj.jpg 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<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\">VITALNA HRBTENICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tukaj je ena od osrednjih tem jogijske prakse: delo s hrbtenico. Je os telesa in s tem tudi na\u0161ega celostnega <em>dobrega po\u010dutja<\/em>. V predavanju smo obravnavali osnove dr\u017ee, za katero skrbijo hrbet in mi\u0161ice vzdol\u017e njega, kakovost teh mi\u0161ic ter na\u010dine gibanja hrbtenice. Predavanje spremlja slikovno gradivo, zato mu boste zlahka sledili. Po uvodu smo izvedli vadbo z vajami za hrbet. Vadba je lahkotna in vklju\u010duje le osnovne prijetne gibe z veliko pozornosti. Koristila vam bo tudi kot kratek obnovitveni \u010das. Odprli smo novo temo in mesec joge, v katerem bomo poglabljali gibljivost ter stabilnost hrbta.\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\/07\/3_6_vitalizirati-1.jpg\" aria-label=\"Open image: 3 6 Vitalizirati 1 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg\" alt=\"\" class=\"wp-image-4548\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_vitalizirati-1.jpg 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<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. PO\u017dIVITI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mesec za\u010dnemo z razgibavanjem in mobilizacijo hrbta. Gibali smo se v \u0161estih osnovnih smereh, jih povezovali in pulzirali. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Gibe izvajamo po\u010dasi in pozorno, s poudarkom na premikanju vretenc ter prvi plasti globokih mi\u0161ic vzdol\u017e hrbta. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Predihali smo ta kanal in z dihom vzpostavili budnost ter spro\u0161\u010denost. Po\u010dasi uvajamo natan\u010dno gibljivost in gibe, ki jih bomo razvijali skozi mesec. Pulzirali smo v Down Dogu, iz \u0161korpijona v plank z nasprotnim kolenom. To je nekoliko zahtevnej\u0161e za roke in hrbet, zato delajte ne\u017eno in natan\u010dno. To je pomembneje od misli, da moramo z nogo za hrbtom priti zelo dale\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:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji.jpg\" aria-label=\"Open image: 6 6 Dobri Temelji 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg\" alt=\"\" class=\"wp-image-4550\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/6_6_dobri_temelji.jpg 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<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. DOBRI TEMELJI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hrbtenica se gradi od osnove, torej medenice. Od njene postavitve in nagiba je odvisno, koliko bo morala hrbtenica prilagajati svojo dr\u017eo.<\/strong> \u010ce je medenica nagnjena naprej, kamor jo vle\u010dejo skraj\u0161ani psoasi, se bo ledveni del hrbta prekomerno ukrivil, da bi ohranili pokon\u010dno dr\u017eo. \u010ce je medenica spodvita, kamor jo vle\u010dejo skraj\u0161ane <em>zadnje stegenske mi\u0161ice<\/em>, izgine zdrava krivulja spodnjega dela hrbta, hrbtne mi\u0161ice pa se znova borijo za pokon\u010dnost. Medenica je lahko tudi nesimetri\u010dna in spu\u0161\u010da eno stran hrbta, kar je lahko vzrok skolioze. \u010ce medenica ni pravilno postavljena, ne moremo govoriti o pokon\u010dni dr\u017ei brez napora. Zato smo dana\u0161njo vadbo posvetili podalj\u0161evanju psoasa in zadnjih stegenskih mi\u0161ic ter mobilizaciji medenice v obe smeri, fleksijo in ekstenzijo.\u00a0<\/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-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\/07\/8_6_MNDFS_spirale.jpg\" aria-label=\"Open image: 8 6 MNDFS Spirale 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg\" alt=\"\" class=\"wp-image-4552\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/8_6_MNDFS_spirale.jpg 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<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW VADBA \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. SPIRALA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ta mindful slow flow vadba je tako po\u010dasna in \u010duje\u010da, da je bolj meditacija z \u201cnekaj valjanja po tleh\u201d kot joga. Izvajali smo lahkotne rotacije okoli osi hrbtenice, jih postopoma poglabljali, nekoliko zadr\u017eali in se sprostili. V drugem delu smo pod kolena polo\u017eili blazine, bolster ali zvito podlogo, ter izvedli vodeno spro\u0161\u010danje. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hrbtenica je svetle\u010da os v nas, iz katere se svetloba \u0161iri skozi telo in ga spro\u0161\u010da.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spomnili smo se, da lahko \u017eiv\u010dnemu sistemu dovolimo predelati izku\u0161nje, ki jih mora obdelati, kar se naravno zgodi, ko se sprostimo.<\/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\/07\/10_6_instant_olaksanje.jpg\" aria-label=\"Open image: 10 6 Instant Olaksanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg\" alt=\"\" class=\"wp-image-4554\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/10_6_instant_olaksanje.jpg 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<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. TAKOJ\u0160NJA LAHKOTNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">No, ni povsem takoj\u0161nja, saj se morate vendarle nekoliko premakniti. Toda v primerjavi z mnogimi zapletenimi pristopi ta vadba zelo preprosto prinese lahkotnost v kolke in hrbet. Delali smo na rotacijah\u00a0kolkov\u00a0, gibih, ki zelo pomagajo pri mobilizaciji globokih vezivnih tkiv, ki so osnova za polo\u017eaj medenice in s tem pokon\u010dnost\u00a0brez napora. Rotacije izvajamo iz kolkov in jih povezujemo z ravnim hrbtom, da se gib ne ubla\u017ei z valom skozi hrbtenico, temve\u010d gre globoko v kolk, hrbtenica pa ostaja stabilna in se tako krepi.<\/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\/07\/13_6_linija_donjih_leda.jpg\" aria-label=\"Open image: 13 6 Linija Donjih Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4556\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/13_6_linija_donjih_leda.jpg 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<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. LINIJA SPODNJEGA DELA HRBTA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vadbo smo posvetili iskanju prostora v spodnjem delu hrbta s podalj\u0161evanjem mi\u0161i\u010dnih vlaken od zgornje linije medenice do spodnjih reber. Spodnji del hrbta je najranljivej\u0161i del hrbtenice, ima najmanj opore, nosi pa najve\u010d bremena, \u010dustvenega in telesnega. Delali smo na njegovi gibljivosti in mo\u010di ter se raztezali v znanih asanah, ki smo jih posku\u0161ali \u010dim pravilneje namestiti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S pozornostjo na raztezanju lepih linij spodnjega dela hrbta in dihanjem skozi to obmo\u010dje je vadba mirna ter meditativna.<\/strong><\/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-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\/07\/17_6_dekompresija.jpg\" aria-label=\"Open image: 17 6 Dekompresija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg\" alt=\"\" class=\"wp-image-4558\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/17_6_dekompresija.jpg 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<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. DEKOMPRESIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e nekoliko podalj\u0161ujemo hrbet, danes z razbremenjevanjem\u00a0vretenc in podalj\u0161evanjem mi\u0161ic. Tako kot druge mi\u0161ice moramo tudi hrbtne raztezati in krepiti. Obmo\u010dje smo pripravili, se ogreli in za\u010deli z lahkotnimi, a \u010duje\u010dimi pozdravi soncu. Po nekaj krogih A smo izvedli tudi B z dodatnimi elementi in poudarkom na spodnjem delu hrbta. Glavni del je vklju\u010deval nekaj asan za krepitev kineti\u010dne verige, nato pa nekaj asan za dekompresijo v predklonu. Mmm, pravi hrbet. <\/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\/07\/20_6_sada_ovdje.jpg\" aria-label=\"Open image: 20 6 Sada Ovdje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg\" alt=\"\" class=\"wp-image-4560\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/20_6_sada_ovdje.jpg 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<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. ZDAJ TUKAJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vadbo za\u010dnemo z zdru\u017eitvijo pozornosti s tistim, kar je prisotno, kar \u010dutimo in kar se dogaja v telesu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prebudimo subjektivnega opazovalca, ki mu o ozave\u0161\u010denem ni treba ni\u010desar skleniti. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako se umirimo in vstopimo v jogo, postanemo eno s sedanjo izku\u0161njo telesa. Iz tega izhodi\u0161\u010da smo se premaknili in hrbtenico razgibali predvsem v stranskih smereh. Prehajamo k nekoliko vi\u0161jemu delu hrbta, prsni hrbtenici in rebrom. Stransko razgibavanje prebuja prsni prostor in pove\u010duje plju\u010dno kapaciteto, saj aktivira mi\u0161ice med rebri ter zgornje hrbtne mi\u0161ice pod lopaticama. Izvedli smo veliko vaj za hrbet, da okrepimo hrbtne mi\u0161ice, znova s poudarkom na zgornjem delu.<\/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\/07\/24_6_leziste_krila.jpg\" aria-label=\"Open image: 24 6 Leziste Krila 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg\" alt=\"\" class=\"wp-image-4562\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/24_6_leziste_krila.jpg 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<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. LE\u017dI\u0160\u010cE KRIL<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ob prehodu na prsno hrbtenico smo danes ozavestili ne\u017een gib vretenc, povezanih z rebri. Ogreli smo se s kobrami in pozdravi soncu ter postopoma pospe\u0161evali ritem. Nato so vadbo zaznamovali polo\u017eaji rok za krepitev mi\u0161ic med lopaticama in \u0161e globlje v tem obmo\u010dju. Izvajali smo kaktusove roke z joga trakom in raztezanje rok nazaj s trakom. Naredili smo le nekaj stoje\u010dih asan in nekaj polo\u017eajev na kolenu z zelo jasnim poudarkom. Proti koncu smo legli na hrbet, okrepili zgornje trebu\u0161ne mi\u0161ice ter se nato sprostili in \u201crazlili\u201d po tleh. <\/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-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\/07\/27_6_uzduz_leda.jpg\" aria-label=\"Open image: 27 6 Uzduz Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg\" alt=\"\" class=\"wp-image-4565\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/27_6_uzduz_leda.jpg 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<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. VZDOL\u017d HRBTA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">To je prijetna vadba joge za splo\u0161no gibljivost in razgibanost s poudarkom na povezovanju kineti\u010dne verige skozi telo ter prebujanju prsne hrbtenice. Za\u010deli smo z dihanjem vzdol\u017e hrbta tako, da ob vdihu potujemo po sprednji strani navzgor, ob izdihu pa se po zadnji strani vra\u010damo navzdol. S to potjo pozornosti smo se ogreli in izvedli pozdrave soncu. Nadaljevali smo s stoje\u010dimi asanami, v katerih podpiramo telo pri rasti in \u0161irjenju, ter s tistimi, v katerih kro\u017eimo za razgibavanje zgornjega dela hrbta. Kmalu smo podobne smeri ponovili na tleh in se na koncu spustili v le\u017ee\u010di polo\u017eaj ter po\u010divali v zasuku.<\/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\/07\/1_7_zmijica_se_proteze.jpg\" aria-label=\"Open image: 1 7 Zmijica Se Proteze 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg\" alt=\"\" class=\"wp-image-4567\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/1_7_zmijica_se_proteze.jpg 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<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\">10. KA\u010cA SE RAZTEZA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V indijski filozofiji hrbtenico pogosto primerjajo s ka\u010do. Energija Kundalini spi v medenici in se dviguje po hrbtenici kot ka\u010da, ki ple\u0161e ob melodiji pi\u0161\u010dali.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Namen je kostno strukturo hrbta za\u010dutiti kot energijo in energijski tok oziroma val. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo v ve\u010d polo\u017eajih ponavljali kriyo iz Kundalini joge, pri kateri roke dvignemo \u010dim vi\u0161je, prepletemo vse prste razen kazalcev in se raztegnemo v dve smeri. Odpirali smo prostor med vretenci in dihali skozi to dol\u017eino, da zmanj\u0161amo togost ter prinesemo preto\u010dnost v vse drobne hrbtne sklepe. Vadba vklju\u010duje tudi nekaj plesnih elementov, da se prepustimo toku in z zaupanjem odpremo Dharmi ter vesolju, naj nas vodita, saj vesta, kaj je najbolj\u0161e za nas. Tako lahko opustimo pri\u010dakovanja in predstave o tem, kako bi moralo biti.<\/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\/07\/4_7_os_sadasnjeg_t.jpg\" aria-label=\"Open image: 4 7 Os Sadasnjeg T 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg\" alt=\"\" class=\"wp-image-4569\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/4_7_os_sadasnjeg_t.jpg 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<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\">11. OS SEDANJEGA TRENUTKA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Os, okoli katere se na\u0161e \u017eivljenje vrti iz trenutka v trenutek, je pokon\u010dnost brez napora, dr\u017ea, s katero \u010duje\u010dnost nosimo v vsak trenutek. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cuje\u010dnost pomeni dobro razmerje med budnostjo in spro\u0161\u010denostjo, mo\u010djo jasnosti ter odprtostjo. Izdih je\u00a0<em>letting go<\/em>, vdih pa\u00a0<em>inner presence<\/em>\u00a0\u2013 zavedanje, ki ga ne moremo izgubiti. Danes smo zaplesali skozi \u0161tevilne smeri gibanja hrbtenice in dihali \u201cvzdol\u017e in po\u010dez\u201d. Vadba je nekak\u0161na oda jogi, veselju in zdravju. V prvem delu je nekoliko bolj dinami\u010dna, v drugem pa se spustimo v ve\u010d natan\u010dnosti in mirnega podalj\u0161evanja hrbta.<\/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-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\/07\/3_6_10min_sat.jpg\" aria-label=\"Open image: 3 6 10min Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-4571\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/3_6_10min_sat.jpg 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<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">10-MINUTNA VADBA ZA VSAK DAN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">TUKAJ SE PO\u010cUTIM DOBRO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Le deset minut za preprosto prebujanje glavne osi telesa. Stojimo pokonci, dihamo vzdol\u017e hrbta in z dihom prebujamo osrednji kanal. Nato izvajamo vajo za gibljivost spodnjega dela hrbta s kro\u017eenjem kolkov, za zgornji del s kro\u017eenjem ramen, za krepitev hrbta pa spu\u0161\u010danje in dvigovanje v po\u010dep ter stransko spu\u0161\u010danje in dvigovanje. Vse je tako preprosto in prijetno, zato se motivirajte ter po prebujanju izvedite teh nekaj vaj.<\/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\/07\/leda.jpg\" aria-label=\"Open image: Leda 508x1024\"><img decoding=\"async\" width=\"508\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg\" alt=\"\" class=\"wp-image-4573\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda-508x1024.jpg 508w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/07\/leda.jpg 577w\" sizes=\"(max-width: 508px) 100vw, 508px\"><\/a><\/figure>\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 class=\"wp-block-paragraph\">Vem, da sem tukaj, ker \u010dutim, da sem tukaj, vse misli pa so dodane\u00a0ob\u010dutku. Zato se vra\u010damo k tistemu, kar neposredno \u010dutimo, da ostanemo iskreno povezani z dogajanjem. <\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zbirka videov za ohranjanje vitalne hrbtenice in laj\u0161anje napetosti v hrbtu z jogijskim terapevtskim pristopom.<\/p>\n","protected":false},"featured_media":19593,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,520,524],"product_tag":[598],"product_need":[901,933,945,973,961],"class_list":["post-19592","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_tag-delovni-nacrt-2024","pa_intenzitet-srednje","product_need-boljsa-gibljivost","product_need-nezna-vadba","product_need-podpreti-hrbet-in-hrbtenico","product_need-vec-moci","product_need-zmanjsati-stres","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19592","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\/19593"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19592"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19592"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19592"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}