{"id":19611,"date":"2025-05-02T12:57:48","date_gmt":"2025-05-02T10:57:48","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vodeni-vir\/"},"modified":"2026-07-10T23:17:09","modified_gmt":"2026-07-10T21:17:09","slug":"vodni-vrtinec","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/vodni-vrtinec\/","title":{"rendered":"Vodni vrtinec"},"content":{"rendered":"\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-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%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"\" class=\"wp-image-6398\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">PROTISTRESNA JOGA \u2013 GIBLJIVI SKLEPI<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voda se giblje brez omejitev in ob\u010dudujemo lahko lahkotnost njenega toka. Prav tako lahko ob\u010dudujemo teko\u010de gibanje telesa, ko imamo \u201cpreto\u010dne\u201d sklepe. <strong>Vodni vrtinec je prispodoba za to, da smo bolj podobni vodi, lahkotnej\u0161i in bolj spro\u0161\u010deni v svojem telesu.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sklepi so kretnice telesa, celovit ob\u010dutek lahkotnega gibanja pa je odvisen od njihovega dobrega delovanja. Za bolj\u0161o gibljivost sklepov moramo krepiti in raztezati vezivna tkiva, mi\u0161ice, kite ter vezi. Koli\u010dina sinovialne teko\u010dine v sklepih se pove\u010da, ko jih ogrejemo, s \u010dimer jih podma\u017eemo in okrepimo. Z ne\u017enim raztezanjem kit pove\u010dujemo elasti\u010dnost, ki omogo\u010da ve\u010dji obseg mi\u0161i\u010dnega gibanja in nas \u0161\u010diti pred zvini. Mo\u010dni in pro\u017eni sklepi najbolje podpirajo dobro delovanje telesa. Ta mesec krepimo te prelomne to\u010dke, jih mobiliziramo v vseh dostopnih smereh in spro\u0161\u010deno raztezamo. <strong>Po\u010dasi se potapljamo v svoj vodni vrtinec, izpu\u0161\u010damo stres in togost ter prebujamo ustvarjalnost.<\/strong><\/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 telesa<\/li>\n\n\n\n<li>lahkotnost in teko\u010dnost gibanja<\/li>\n\n\n\n<li>krepitev in po\u017eivljanje sklepov<\/li>\n\n\n\n<li>zdravje hormonskega sistema<\/li>\n\n\n\n<li>ponastavitev stresa<\/li>\n\n\n\n<li>\u0161\u010ditnico in obrazne mi\u0161ice<\/li>\n\n\n\n<li>nespe\u010dnost<\/li>\n\n\n\n<li>pomanjkanje diha<\/li>\n\n\n\n<li>ve\u010djo ustvarjalnost<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-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\/2025\/05\/5_4_vodeni_vir_uvodna.webp\" aria-label=\"Open image: 5 4 Vodeni Vir Uvodna 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1024x576.webp\" alt=\"\" class=\"wp-image-7654\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_4_vodeni_vir_uvodna.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\">VODNI VRTINEC<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161njo delavnico smo za\u010deli z nekaj osnovnimi pojmi. <strong>Kaj so pro\u017enost, mobilnost, stabilnost in agilnost?<\/strong> Razjasnili smo svojo namero za ta mesec in mehaniko telesa. <strong>Izpostavili smo pojem \u201cintegracija gibalnih vzorcev\u201d kot idejo, kako se lahko gibljemo povezano, elegantno in celovito.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Govorili smo o sklepih, teko\u010dini v njih in preto\u010dnosti, ki jo \u017eelimo ohranjati z gibanjem. Na koncu smo v kratki meditaciji za\u010dutili telo kot vodeno in preto\u010dno, ne tako togo, ter postavili namero za mesec. Po uvodu za\u010dnemo vadbo joge, v kateri ple\u0161emo skozi gibe in povezana zaporedja za ve\u010djo gibljivost. S staranjem telo potrebuje vedno ve\u010d mobilnosti in smiselnega gibanja, da ohranja vitalnost ter zdrav pretok energije. U\u017eivajte v kratkem uvodu in vadbi, ki napovedujeta celotno temo.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva.webp\" aria-label=\"Open image: 7 4 Vir Gleznjeva 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1024x576.webp\" alt=\"\" class=\"wp-image-7656\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/7_4_Vir_gleznjeva.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. VRTINEC GLE\u017dNJEV<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ta mesec sem zasnovala tako, da pri vsaki vadbi poudarimo en sklep in ga nato\u00a0vklju\u010dimo v celoto gibljivosti. Logi\u010dno za\u010dnemo pri osnovi, zato smo danes delali s stopali, kar vklju\u010duje prste in gle\u017enje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de na za\u010detku smo napovedali razgibavanje stopal s preprostimi\u00a0krogi, nato pa skozi vadbo postopoma dodajali poudarek na fleksiji in ekstenziji, ki se pri stopalu prav tako imenuje fleksija. To sta smeri, v katerih se stopalo\u00a0najpogosteje giblje in ima najve\u010d mo\u010di. Kro\u017eni gibi so pomembni za pro\u017enost okoli\u0161kih kit in njihovo prilagodljivost. \u017de majhen poudarek na sklepu in drobne spremembe znanih polo\u017eajev so delo usmerili v stopala.\u00a0Gle\u017enja ne moremo obravnavati lo\u010deno. Ko izvajamo polo\u017eaje za njegovo gibljivost, se veselijo tudi noge in kolki. <strong>Upam, da boste po vadbi za\u010dutili prijetno utripanje v gle\u017enjih in<em>\u00a0flow of the life force<\/em>\u00a0skozi telo. <\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline.webp\" aria-label=\"Open image: 10 4 Koljeno Dio Cjeline 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1024x576.webp\" alt=\"\" class=\"wp-image-7658\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_4_koljeno_dio_cjeline.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. KOLENO JE DEL CELOTE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo nekoliko bolj poudarili kolena. Vklju\u010dena so v \u0161tevilne gibe in asane, zato jih ne moremo lo\u010diti od celote. <strong>Za stabilizacijo\u00a0kolena krepimo kvadricepse, za gibljivost pa raztezamo zadnje stegenske mi\u0161ice\u00a0in notranje kite.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To smo nekoliko\u00a0poudarili v tej vadbi s fleksijo in ekstenzijo,\u00a0giboma, ki jima je ta sklep namenjen, zato lahko vadbo imenujemo joga za kolena. Po nekaj dinami\u010dnih krogih teko\u010dih pozdravov soncu smo izvedli nekaj stoje\u010dih asan, v katerih mirni kvadricepsi krepijo koleno, in nekaj polo\u017eajev za raztezanje zadnjih stegenskih mi\u0161ic (<em>Utthita Hasta Padangusthasana<\/em>).\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">). Na tleh izvajamo blage rotacije kolenskega sklepa, odpiranje in zapiranje, kar je seveda tesno\u00a0povezano z rotacijami iz kolka. Izvajamo\u00a0jih\u00a0skozi znane asane. Ponudila sem nekaj mo\u017enosti za dobro namestitev, da bo kolenu prijetno, zato napredujte po\u010dasi. <\/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-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp\" aria-label=\"Open image: Mndfs Mreza Fine En\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp\" alt=\"\" class=\"wp-image-7765\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/mndfs_mreza_fine_en-600x338.webp 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW VADBA \u2013 30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. MRE\u017dA SUBTILNE ENERGIJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e naprej smo se posve\u010dali elementu vode in preto\u010dnosti telesa, vendar smo danes vstopili globlje v subtilne energijske kanale, nadije ali meridiane, po katerih te\u010de ne\u017een tok. Z na\u010dinom dihanja\u00a0in gibanja prehajamo od velikih, mo\u010dnih in izrazitih telesnih ob\u010dutkov k ne\u017enej\u0161im ter se vedno bolj prepu\u0161\u010damo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prepu\u0161\u010damo se elementu vode, ki je ne moremo dr\u017eati ali ukrotiti, saj je za to preve\u010d svobodna.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo plesno razgibavanje kolkov in hrbtenice ter se sprostili v nekaj obnovitvenih asanah.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meditirajte s telesom in prebudite ne\u017eno svilnato kakovost, ki pod ko\u017eo povezuje vse, fascijo. <strong>U\u017eivajte, <strong>sprostite se<\/strong><\/strong> in<strong> se nahranite iz svojega notranjega izvira.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret.webp\" aria-label=\"Open image: 14 4 Kukovi Vole Pokret 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1024x576.webp\" alt=\"\" class=\"wp-image-7661\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/14_4_kukovi_vole_pokret.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. KOLKI IMAJO RADI GIBANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Poleg dveh glavnih smeri, fleksije in ekstenzije med hojo, imajo kolki radi vse druge smeri in kro\u017eenje iz sklepa. To je vodilna nit dana\u0161nje vadbe. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Teko\u010dim pozdravom soncu smo dodali kro\u017eenje iz kolkov in pri tem jasno za\u010dutili, kako pomembna je stabilizacija za dobro mobilnost. Preostalo telo stabilizira gib,\u00a0da je ta eleganten in ciljno izvira iz kolka. Lepo boste za\u010dutili povezano mo\u010d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vadba na splo\u0161no ni te\u017eka, zato samo za\u010dnite in se spomnite: kolki \u017eelijo za\u010dutiti vse smeri gibanja, za katere so ustvarjeni. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova.webp\" aria-label=\"Open image: 17 4 Virtlog Kukova 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1024x576.webp\" alt=\"\" class=\"wp-image-7663\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/17_4_Virtlog_kukova.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. VRTINEC KOLKOV<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e naprej se igramo z najve\u010djim sklepom telesa. Z rotacijami mobiliziramo in krepimo kolke. \u017delela sem, da v sklep vstopimo \u0161e nekoliko globlje, kar smo poskusili v asanah za odpiranje kolkov in z rotacijami v pasu. <strong>Povezava spodnjega dela trebuha s kolki je obmo\u010dje, ki nas zanima, saj njegova gibljivost pomeni gibljivost celotnega telesa. \u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Napredujte po\u010dasi. \u010ce vas bolijo kolena, zmanj\u0161ajte obseg giba in pod njih polo\u017eite debelej\u0161o oporo. Izvajali smo goloba na tleh, z enim kolenom naprej, kjer se kolk precej intenzivno odpira. Vadba nas je pripravljala na ta polo\u017eaj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnite po\u010dasi in pripravite jogijski kvader ter odejo. Globoka notranja mo\u010d v kolkih je zelo pomembna opora celotni hrbtenici.<\/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\/2025\/05\/21_4_mobinost_trbuha.webp\" aria-label=\"Open image: 21 4 Mobinost Trbuha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1024x576.webp\" alt=\"\" class=\"wp-image-7665\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/21_4_mobinost_trbuha.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. GIBLJIVOST TREBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Gibljivost trebuha se nana\u0161a na ta so\u010dni, razmeroma neza\u0161\u010diteni del telesa, trebu\u0161no votlino. Trebuh je vir so\u010dnosti, ko je negiben, pa postane togo celotno telo in pojavi se ob\u010dutek te\u017ee. <strong>Veste, da se joga veliko ukvarja s so\u010dnim trebuhom, zato mu je namenjena dana\u0161nja vadba.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce \u017eelimo spodbuditi gibljivost tega dela telesa ter prebuditi prebavne sokove in prebavo, se moramo nekoliko zavrteti\u00a0okoli pasu. Z rotacijami smo za\u010deli \u017ee stoje in tako ogreli trebuh. Nadaljevali smo z nekaj prilagojenimi pozdravi soncu in asanami, ki pulzirajo okoli pasu. Mirne noge dr\u017eimo v bojevniku 1 in dodamo nekaj zasuka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vadili smo podalj\u0161evanje in kraj\u0161anje trebuha, da za\u010dne delovati, na koncu pa izvedli \u0161e nekaj trebu\u0161njakov.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda.webp\" aria-label=\"Open image: 24 4 Rijeka Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1024x576.webp\" alt=\"\" class=\"wp-image-7668\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/24_4_rijeka_leda.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. REKA HRBTA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de na za\u010detku smo si hrbtenico predstavljali kot reko, glavni kanal za pretok informacij skozi telo. Njeni drobni segmenti se sestavljajo v mo\u010dno strukturo, ki mora biti tudi pro\u017ena. To je popolna konstrukcija. Ko pogledamo, kako se kri\u017eajo majhne mi\u0161ice med vretenci, so videti kot most ali \u017eerjav na gradbi\u0161\u010du, struktura, ki daje stabilnost in gibljivost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vadbo smo posvetili gibljivosti hrbtenice z valovi, rotacijami in stranskim raztezanjem, predvsem s pulziranjem, pa tudi v nekaj stati\u010dnih asanah. <strong>Valovito smo dihali skozi osrednji kanal in posku\u0161ali pozornost ohraniti v ob\u010dutku gibljivosti vseh drobnih segmentov globoko v sebi.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rekla bi, da je vadba teko\u010da, odklepa telo, daje energijski zagon in nas spominja, kako v sebi ustvariti miren prostor, iz katerega se lahko odzovemo na nemir.<\/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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1024x576.webp\" alt=\"\" class=\"wp-image-7670\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/28_4_Podmazana_krila.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. PODMAZANA KRILA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes poudarjamo ramena in prsni ko\u0161, kro\u017eimo z rokami ter razgibavamo ramenski sklep.\u00a0Vadba je teko\u010da in pomaga odpirati prostore okoli ramen, pod njimi, znotraj in ob straneh.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Roke zmeh\u010dajte, da pri dviganju in spu\u0161\u010danju niso strogo toge ter se gibljivost prena\u0161a iz sklepa v sklep. Vse je del celote. Gib se za\u010dne v enem sklepu, vendar vpliva tudi na druge dele telesa. Podmazujemo osnovo svojih kril za svobodnej\u0161i let in plavanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte v vadbi, dihajte in izpustite stres ter napetosti, kot bi lahko prav zdaj vse ponastavili, \u010de le dovolimo.<\/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\/2025\/05\/1_5_val_cijelog_tijela.webp\" aria-label=\"Open image: 1 5 Val Cijelog Tijela 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1024x576.webp\" alt=\"\" class=\"wp-image-7672\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/1_5_val_cijelog_tijela.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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. VAL CELOTNEGA TELESA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Temo zaokro\u017eujemo z vadbo splo\u0161ne gibljivosti, ki v teko\u010d gib vklju\u010di celotno telo. <strong>Vodilna nit je, da se gib za\u010dne z zamahom medenice in kot val nadaljuje skozi preostalo telo.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo s poudarkom\u00a0na dihu, resni\u010dnem notranjem pogonu subtilne energije skozi telo in najne\u017enej\u0161e meridiane. Dih smo spodbudili tudi z gibanjem, da se \u0161e bolje izrazi in poglobi ter se val giba pove\u017ee z valom diha. Razgibavali smo se v\u00a0<em>Cat-cow<\/em>\u00a0in vodnih krogih, ki razgibajo vse sklepe. V asanah\u00a0prav tako ple\u0161emo,\u00a0povezujemo segmente v celoto in pulziramo, nekaj asan pa smo tudi zadr\u017eali.\u00a0Za nekaj trenutkov smo se dodatno posvetili gibljivosti kolkov z vajami, ki smo jih \u017ee izvajali ta mesec in jih boste prepoznali.\u00a0Na koncu se seveda nekoliko povaljamo po tleh, sprostimo in predamo.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah.webp\" aria-label=\"Open image: 15 4 10minutni Zamah Mah 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1024x576.webp\" alt=\"\" class=\"wp-image-7674\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_4_10minutni_zamah_mah.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">+ 10-MINUTNA VADBA ZA VSAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">ZAMAH MAH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro. Prebuditi moramo energijo in spodbuditi\u00a0\u201cflow\u201d, od najpreprostej\u0161ega zamaha rok in poglabljanja diha do plesa z rokami v po\u010depu. Veste,\u00a0da je ta vadba kratka in prijetna ter ravno prav\u0161nja kot priprava na dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu smo postavili namero za dana\u0161nji dan in spro\u0161\u010deno zaplavali naprej. <\/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<p class=\"wp-block-paragraph\">Premi\u0161ljevali smo o prepu\u0161\u010danju vi\u0161ji sili in svojih skrbi,\u00a0da jih prepustimo \u201cnjej\u201d, sami pa lahko \u017ee zdaj in v vsakem trenutku za\u010dutimo, da smo na pravem mestu in je vse tako, kot mora biti. <\/p>\n\n\n\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\">Spomnimo se: to je moj \u010das za ob\u010dutenje in topljenje v telesni prisotnosti, ki je vedno bogata z izku\u0161njami.\u00a0<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dragi moji, u\u017eivajte v svojem telesu, preto\u010dnosti in lahkotnosti zdravja.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vaje za gibljivost in mo\u010d sklepov celotnega telesa s protistresnim u\u010dinkom mirnega, teko\u010dega dihanja.<\/p>\n","protected":false},"featured_media":10209,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[521,520,512,519],"product_tag":[599],"product_need":[893,901,933,945,961],"class_list":["post-19611","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-boke","product_cat-joga-za-hrbtenico","product_cat-protistresni","product_cat-restorativna-yoga","product_tag-delovni-nacrt-2025","pa_intenzitet-srednje","product_need-bolje-dihati","product_need-boljsa-gibljivost","product_need-nezna-vadba","product_need-podpreti-hrbet-in-hrbtenico","product_need-zmanjsati-stres","first","instock","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19611","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\/10209"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19611"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19611"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19611"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}