{"id":19635,"date":"2024-09-02T07:57:47","date_gmt":"2024-09-02T05:57:47","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/oko-psoasa\/"},"modified":"2026-07-10T23:17:08","modified_gmt":"2026-07-10T21:17:08","slug":"joga-za-kolke-in-psoas","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/joga-za-kolke-in-psoas\/","title":{"rendered":"Joga za kolke in psoas"},"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\">Ko smo v nevarnosti, ledvice izlo\u010dijo adrenalin in za\u010dutimo potrebo po begu, boju ali \u201czamrznitvi\u201d. Prva mi\u0161ica, ki se odzove na me\u0161anico teh hormonov, je <a href=\"https:\/\/youtu.be\/bBi8KkHigjA?si=P3zB2WvH6KHp3tFn\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/bBi8KkHigjA?si=P3zB2WvH6KHp3tFn\" target=\"_blank\" rel=\"noreferrer noopener\">psoas<\/a> , mi\u0161ica, ki poteka od prsnega ko\u0161a do nog. \u010ce v tistem trenutku s telesom ne moremo izraziti energije, ki jo po\u0161ilja adrenalin, ker na primer ni primerno pobegniti, v nas ostane neizpu\u0161\u010den stres v obliki kortizola. Psoas je pod vplivom diha, saj je v stiku s prepono, vpliva pa tudi na na\u0161e vedenje, zato ga imenujejo \u201cmi\u0161ica du\u0161e\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Ta mesec delamo s kolki, s ciljnimi gibi masiramo psoas, se spro\u0161\u010damo in odpiramo spremembi. Gibljemo se po\u010dasi in zavestno ter izvajamo obnovitvene <em>asane<\/em> . Vra\u010damo se k ob\u010dutku telesa in poudarjamo delo s kolki. S \u010dustvenega vidika so kolki del telesa, skozi katerega se prizemljujemo in<a href=\"https:\/\/youtu.be\/cTIpKQKLhkw\" data-type=\"URL\" data-id=\"https:\/\/youtu.be\/cTIpKQKLhkw\" target=\"_blank\" rel=\"noreferrer noopener\">spu\u0161\u010damo v zemljo<\/a>vse nepotrebno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010cuje\u010dnost: <\/strong>Prakticiramo <a href=\"https:\/\/youtu.be\/XONfRYPMyoE?si=zxo8ZDsbmjM2vtBB\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/XONfRYPMyoE?si=zxo8ZDsbmjM2vtBB\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Mindful Slow Flow jogo<\/em><\/a> , v kateri poudarjamo zavedanje telesnih ob\u010dutkov kot vodilo za prisotnost. Body awareness oziroma somatska meditacija je \u010duje\u010da praksa tega meseca.<\/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>raztezanje<\/li>\n\n\n\n<li>obnovitvene asane za kolke<\/li>\n\n\n\n<li>spro\u0161\u010danje adrenalina iz psoasa<\/li>\n\n\n\n<li>jogo za spro\u0161\u010danje<\/li>\n\n\n\n<li>protistresno delovanje<\/li>\n\n\n\n<li><em>\u010duje\u010de <\/em>gibanje<\/li>\n\n\n\n<li>globoko dihanje<\/li>\n\n\n\n<li>joga <em>nidra<\/em><\/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:60px\" 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\/2022\/12\/3_8_uvod_integracija.jpg\" aria-label=\"Open image: 3 8 Uvod Integracija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_8_uvod_integracija-1024x576.jpg\" alt=\"\" class=\"wp-image-4763\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_8_uvod_integracija-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_8_uvod_integracija-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_8_uvod_integracija-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/3_8_uvod_integracija.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\">OKOLI PSOASA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Posve\u010damo se telesni prisotnosti, temu, kako v njej rastemo in se ji prepu\u0161\u010damo. Na\u0161 namen je sprostiti telo in razre\u0161iti globoko zasidran stres z ritmi\u010dnimi po\u010dasnimi gibi ter ponastaviti stres v telesu skozi psoas, hrbtenico in organe. Hkrati spodbujamo zdrav odnos in budno telesno zavedanje. Je to zapleteno? Pravzaprav ne, saj je vse \u017ee tukaj in vedno dostopno. Le \u201cvrnemo se k sebi\u201d, telesu in njegovi inteligenci, kjer poznamo zdravje in varnost. V predavanju je predstavljena znanstvena osnova delovanja mo\u017eganov, razlika med reaktivnim in receptivnim stanjem ter na\u010din, kako se u\u010dimo povezovati mo\u017egane, telo in um v \u010duje\u010do, mirno in zavedajo\u010do se celoto, ki ostaja tak\u0161na skozi vse valove izzivov in \u010dustev. Po predavanju sledi preprosta, kratka in prijetna vadba lahkotnega gibanja ter masa\u017ee psoasa.\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\/2022\/12\/5_8_mobilnost_za_lijene.jpg\" aria-label=\"Open image: 5 8 Mobilnost Za Lijene 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_8_mobilnost_za_lijene-1024x576.jpg\" alt=\"\" class=\"wp-image-4765\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_8_mobilnost_za_lijene-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_8_mobilnost_za_lijene-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_8_mobilnost_za_lijene-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_8_mobilnost_za_lijene.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. GIBLJIVOST ZA LENE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za dana\u0161njo vadbo si pripravite nekoliko ve\u010d prostora. \u010ce imate dve podlogi, ju lahko zdru\u017eite ali pod sebe polo\u017eite odejo za ve\u010d mehkobe. Za\u010deli smo v \u0161irokem le\u017ee\u010dem polo\u017eaju in po\u010dasi razgibavali kolke. Gibi postopoma vklju\u010dujejo vedno ve\u010d telesa, dokler ne preidemo v ples na tleh od le\u017eanja na hrbtu do \u201csfinge \u017eabe\u201d. To je najbolj\u0161a gibljivost za lene: razgibamo celotno telo, medtem ko se le valjamo po tleh. Sprostite se in poigrajte. Gibom dodajte dovolj mo\u010di, da so teko\u010di in elegantni, hkrati pa ostanite spro\u0161\u010deni in se prepustite vztrajnosti. Po plesnih igrah smo izvedli \u0161e ciljno vajo za gibljivost in mo\u010d kolka, ki je nekoliko zahtevnej\u0161a, vendar jo prilagodite svojim zmo\u017enostim. Videli boste, da ni te\u017eka.<\/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\/2022\/12\/8_8_vitalnost_kukova.jpg\" aria-label=\"Open image: 8 8 Vitalnost Kukova 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_8_vitalnost_kukova-1024x576.jpg\" alt=\"\" class=\"wp-image-4768\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_8_vitalnost_kukova-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_8_vitalnost_kukova-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_8_vitalnost_kukova-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/8_8_vitalnost_kukova.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. VITALNOST KOLKOV<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Prijetno razgibavamo in odpiramo kolke. Tkiva se prebujajo, prekrvavitev se izbolj\u0161uje, krepimo globoke mi\u0161ice in raztezamo zategnjene, prebujamo utripanje ob\u010dutkov in zavedanje tega dela telesa, torej prano. Za\u010deli smo stoje ter izvedli nekaj aktivnej\u0161ih vaj za mo\u010d in gibljivost kolkov ter nekaj prilagojenih pozdravov soncu, v katerih se prepustimo ritmu gibanja.\u00a0V drugi polovici smo se spustili na tla in meditirali v mirnih polo\u017eajih s telesnimi ob\u010dutki, ki jih opazujemo kot nevtralen opazovalec. V neosebnosti telesnih ob\u010dutkov vidimo, da je do\u017eivljanje pogojeno s polo\u017eajem telesa in nam ni treba verjeti mislim, ki \u017eelijo skozi ob\u010dutke dolo\u010diti, kaj in kdo smo.\u00a0Ali si lahko dovolim za\u010dutiti nelagodje natan\u010dno tak\u0161no, kot je v telesu?\u00a0 Ne da bi be\u017eala ali ga opravi\u010devala, temve\u010d le opazim: aha, nelagodje ali prijetnost raztezanja.\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\/2022\/12\/10_8_mndfsf_fascija.jpg\" aria-label=\"Open image: 10 8 Mndfsf Fascija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/10_8_mndfsf_fascija-1024x576.jpg\" alt=\"\" class=\"wp-image-4770\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/10_8_mndfsf_fascija-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/10_8_mndfsf_fascija-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/10_8_mndfsf_fascija-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/10_8_mndfsf_fascija.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. FASCIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Plast pod ko\u017eo, ki povezuje celotno telo, obdaja organe, mi\u0161ice in tkiva ter prena\u0161a informacije. Danes smo jo ozavestili in vstopili v subtilen energijski tok, po katerem informacije potujejo skozi nas. Zavestno smo se gibali s po\u010dasnimi gibi in ozave\u0161\u010dali vpliv posameznega segmenta na celoto. Vadba je meditacija v gibanju in po\u017eivljanje globokih telesnih tkiv, medtem ko \u0161e vedno ve\u010dinoma le\u017eimo.\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\/2022\/12\/12_8_sloj_ispod_koze.jpg\" aria-label=\"Open image: 12 8 Sloj Ispod Koze 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_8_sloj_ispod_koze-1024x576.jpg\" alt=\"\" class=\"wp-image-4772\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_8_sloj_ispod_koze-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_8_sloj_ispod_koze-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_8_sloj_ispod_koze-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/12_8_sloj_ispod_koze.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. PLAST POD KO\u017dO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e naprej smo se gibali z zavedanjem fascije in ne\u017ene povezave pod ko\u017eo. Za\u010deli smo z globljim dihanjem ter ob\u010dutkom, da dih ni ujet v meje telesa, temve\u010d se utrip \u0161irjenja in kr\u010denja \u010duti globoko v nas in v prostoru okoli nas. Izvajali smo nekoliko neobi\u010dajne gibe, ki povezujejo razli\u010dne smeri, na primer zaklon\u00a0+ zasuk\u00a0+ stransko raztezanje. Namen je spodbuditi nove gibalne vzorce in prebuditi niti fascije na druga\u010dne na\u010dine. Na koncu se sprostimo v ma\u010dki, ki lovi svoj rep, obnovitveni asani, ki prav tako povezuje ve\u010d smeri, vendar v njej potonemo, mirno dihamo in meditiramo.\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\/2022\/12\/15_8_vjetar_ravnoteze.jpg\" aria-label=\"Open image: 15 8 Vjetar Ravnoteze 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_8_vjetar_ravnoteze-1024x576.jpg\" alt=\"\" class=\"wp-image-4774\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_8_vjetar_ravnoteze-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_8_vjetar_ravnoteze-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_8_vjetar_ravnoteze-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/15_8_vjetar_ravnoteze.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. VETER RAVNOTE\u017dJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V plasti pod ko\u017eo, ki obdaja vsa tkiva oziroma fasciji, nastaja ob\u010dutek intenzivnosti giba. Ob\u010dutki mo\u010dne aktivacije ali raztezanja potujejo kot informacije in se med gibanjem selijo po telesu, odvisno od tega, kaj po\u010dnemo. Ko telo do\u017eivljamo kot teko\u010de in povezano pod ko\u017eo, ga lahko primerjamo z vetrom, ki piha z obmo\u010dja visokega tlaka oziroma intenzivnosti proti ni\u017ejemu. Veter v dana\u0161nji praksi je na\u0161 dih, z njim uravnavamo notranje napetosti. Intenzivnost smo ugla\u0161evali z ne\u017enostjo gibov in mehkobo odnosa brez doseganja. Kolke smo razgibavali v vseh smereh, meh\u010dali stik medenice s spodnjim delom hrbta in prebujali valovitost hrbtenice.\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\/2022\/12\/19_8_iskreno-osvijestiti.jpg\" aria-label=\"Open image: 19 8 Iskreno Osvijestiti 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/19_8_iskreno-osvijestiti-1024x576.jpg\" alt=\"\" class=\"wp-image-4777\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/19_8_iskreno-osvijestiti-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/19_8_iskreno-osvijestiti-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/19_8_iskreno-osvijestiti-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/19_8_iskreno-osvijestiti.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. ISKRENOST DO OB\u010cUTKOV<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Praksa odpiranja telesnim ob\u010dutkom vklju\u010duje popolno iskrenost do tistega, kar \u010dutimo. Pogosto smo navajeni, da moramo nekaj dose\u010di, da bi bili dobri ali sprejeti, skozi jogo pa se tega odvajamo. U\u010dimo se iskreno \u010dutiti svoje meje, ob\u010dutke, ki se prebujajo, in misli, ki jih ti spro\u017eijo. Iskrenost vadimo tako, da v asane ne vstopamo globlje, kot nam je prijetno, z majhno zdravo mero nelagodja, in ne silimo. Ni\u010desar nam ni treba dose\u010di; \u017ee smo dovolj dobri, \u017ee smo tukaj in vse je \u201ctako, kot mora biti\u201d. Najve\u010d, kar lahko kadar koli damo, je polna pozornost v vsakem trenutku, in to tudi dajemo. S to mislijo stecite skozi dana\u0161njo prakso ter ostanite v sebi, iskreno poslu\u0161ajte telo in odnos, ki ga gradite z njim. Nadaljevali smo z razgibavanjem kolkov in odpiranjem sprednje strani nog oziroma dimelj z asanami 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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa.jpg\" aria-label=\"Open image: 22 8 Vrata Psoasa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa-1024x576.jpg\" alt=\"\" class=\"wp-image-4779\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_8_vrata_psoasa.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. VRATA PSOASA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ta vadba je sredi\u0161\u010de na\u0161ega dela tega meseca. Okoli nje se vrti vse, kar smo pripravljali, iz nje pa izvirata globok mir in spro\u0161\u010danje stresa. Doslej smo zmeh\u010dali fascijo, ozavestili teko\u010dnost in povezanost plasti pod ko\u017eo ter se gibali v za gibalni sistem neobi\u010dajnih smereh. Danes smo se osredoto\u010dili na psoas. Najprej smo stoje na splo\u0161no razgibali kolke, nato pa se spustili v polo\u017eaj z enim kolenom na tleh, ki ponuja \u0161tevilne mo\u017enosti vstopa v psoas. Izvedli smo znane prehode iz Kapiasane v predklon, ciljno vajo za raztezanje psoasa, nekaj zasukov in dodatne priprave za ku\u0161\u010darja, precej intenzivno asano, ki globoko odpira vrata psoasa. Vse izvajajte po\u010dasi in ne\u017eno do meje, kjer je ve\u010d miru in diha kot te\u017ee ter bole\u010dine. Delo s psoasom nas nagradi z lahkotnostjo bivanja, vendar je intenzivno, zato je prava mera zelo pomembna.\u00a0Po asanah smo naredili dolgo Shavasano in posku\u0161ali izpustiti vse: notranjega kritika, potrebo po nadzoru ter sisteme obrambe in doseganja. Samo biti, samo sedanji trenutek.<\/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\/2022\/12\/26_8_iz_sebe_osjetim.jpg\" aria-label=\"Open image: 26 8 Iz Sebe Osjetim 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_8_iz_sebe_osjetim-1024x576.jpg\" alt=\"\" class=\"wp-image-4781\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_8_iz_sebe_osjetim-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_8_iz_sebe_osjetim-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_8_iz_sebe_osjetim-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/26_8_iz_sebe_osjetim.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. IZ SEBE \u010cUTIM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Veste, kako to gre?\u00a0Ne odzivamo se na drugega ali zunanjo te\u017eavo, temve\u010d na telesne ob\u010dutke, ki se spro\u017eijo ob stiku z drugim \u010dlovekom ali te\u017eavo. Ostanimo v telesu, da skozi dan opazimo, na kaj smo se odzvali in kaj je druga oseba prebudila v nas. Da bi sploh lahko ozavestili izvor pogojenega odziva in namere, moramo pozornost ohraniti v telesu.\u00a0Kolke smo razgibavali naprej in nazaj ter nadaljevali prej\u0161njo vadbo, da znova dose\u017eemo psoas. Tokrat smo dodali ve\u010d raztezanja celotnega kvadricepsa in nekoliko zadnjih stegenskih mi\u0161ic. Delali smo z joga trakom in jogijskim kvadrom, zato ju pripravite. Na tleh smo vstopili v Vajrasano. \u010ce je to preintenzivno, se lahko usedete in polo\u017eaj izvedete od zgoraj ali iztegnete obe nogi ter le\u017eite na kvadru pod kri\u017enico.<\/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\/2022\/12\/2_9_dvije_zabe.jpg\" aria-label=\"Open image: 2 9 Dvije Zabe 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_9_dvije_zabe-1024x576.jpg\" alt=\"\" class=\"wp-image-4783\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_9_dvije_zabe-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_9_dvije_zabe-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_9_dvije_zabe-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_9_dvije_zabe.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. DVE \u017dABI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pribli\u017eujemo se koncu meseca, zato smo nekoliko dvignili ritem, da za\u010dutimo mi\u0161ice. Ni\u010d stra\u0161nega, na za\u010detku smo izvedli le nekaj pozdravov soncu za prebujanje telesnih sokov. Pozdravi soncu nas vra\u010dajo v ritem in znane urejene gibe, ki povezujejo pozornost s telesnimi ob\u010dutki ter prebujajo telesno zavedanje. Nato smo se spustili na tla in izvedli nekaj spro\u0161\u010dujo\u010dih obnovitvenih polo\u017eajev za odpiranje ter razgibavanje kolkov. Dve \u017eabi sta se zna\u0161li v isti asani, ena noga v enem polo\u017eaju, druga v drugem. \u0160e enkrat se lepo razgibajte in raztegnite. Naslednji\u010d se vidimo na zadnji vadbi te teme, ko bomo zaokro\u017eili svoje delo.<\/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\/2022\/12\/5_9_cjelina.jpg\" aria-label=\"Open image: 5 9 Cjelina 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_9_cjelina-1024x576.jpg\" alt=\"\" class=\"wp-image-4785\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_9_cjelina-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_9_cjelina-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_9_cjelina-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_9_cjelina.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. CELOTA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo stoje, se nadihali in razgibali ter se skozi pozdrave soncu \u0161e naprej prebujali. Po nekoliko bolj dinami\u010dnem pulziranju za prebujanje stika medenice z nogami in hrbtom smo zadr\u017eali nekaj asan za po\u010dasno raztezanje psoasa in tega obmo\u010dja. Izvajali smo gibe, ki jih \u017ee poznamo iz tega meseca, zato se le potopite vanje. Kolke smo odpirali s sklopom vaj za zunanjo rotacijo. Na koncu smo se spustili na tla in mirno dihali v <em>Double Pigeonu<\/em> , polo\u017eaju dvojnega goloba, iz katerega smo se prepustili zemlji in dolgi mirni Shavasani z vodenim spro\u0161\u010danjem.\u00a0Dobro se odpo\u010dijte in ponastavite z najbolj\u0161o notranjo mo\u010djo, dihanjem z ljubeznijo.<\/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\/2022\/12\/9_8_10_minutni_sat.jpg\" aria-label=\"Open image: 9 8 10 Minutni Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_8_10_minutni_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-4787\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_8_10_minutni_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_8_10_minutni_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_8_10_minutni_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_8_10_minutni_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\">ENERGIJSKI TOK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratke stoje\u010de vaje, da vsako jutro za\u010dnemo s prebujanjem prijetnosti in preto\u010dnosti v telesu. Vstanite; podloge sploh ne potrebujete, \u010de je mogo\u010de, pa bodite bosi na zemlji.\u00a0Stoje nekoliko odklenemo medenico in dihamo vzdol\u017e hrbtenice, nato pa z dihom izvajamo nekaj po\u010dasnih gibov, ki so v osnovi po\u010depi, vendar po\u010dasnej\u0161i in z namero, da se dobro raztegnemo. Naredili smo tudi predklon, v katerem sprostimo in dekompresiramo hrbtenico.\u00a0Nekaj gibov z dihom, da se vrnemo k sebi, v svoje telo in svoj\u00a0<em>body awareness<\/em>. <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Serija vadb Mindful Slow Flow joge za spro\u0161\u010danje napetosti v kolkih in izpu\u0161\u010danje stresa iz mi\u0161ic.<\/p>\n","protected":false},"featured_media":10198,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,521,522,516,512,519],"product_tag":[598],"product_need":[901,909,929,933,961],"class_list":["post-19635","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-boke","product_cat-joga-za-dusevno-zdravje","product_cat-meditacija","product_cat-protistresni","product_cat-restorativna-yoga","product_tag-delovni-nacrt-2024","pa_intenzitet-sprosceno","product_need-boljsa-gibljivost","product_need-globlji-pocitek","product_need-negovati-prisotnost","product_need-nezna-vadba","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\/19635","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\/10198"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19635"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19635"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19635"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}