{"id":19636,"date":"2025-01-05T10:40:46","date_gmt":"2025-01-05T09:40:46","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/jogijsko-disanje\/"},"modified":"2026-07-10T23:17:09","modified_gmt":"2026-07-10T21:17:09","slug":"jogijsko-dihanje","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/jogijsko-dihanje\/","title":{"rendered":"Jogijsko dihanje"},"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\"><em>Prana<\/em>\u00a0je na\u0161a prava hrana. Jasno je, da \u017eivimo, ker dihamo, vendar gremo v jogi nekoliko dlje in pravimo, da je dih glavni vir \u017eivljenjske energije \u2013\u00a0<em>Prane<\/em>. Ko se gibamo in kakovostno dihamo, se varujemo pred boleznimi, utrujenostjo, stresom ter nekakovostnimi stanji telesa in uma. Seveda ima tisti, ki je sre\u010den v sebi, voljo in sposobnost biti tu za druge. Vse izhaja iz nas, zato smo ta mesec posvetili temu, da v sebi zgradimo zdravje ter svojo harmonijo miru in ravnovesja. Delamo ritmi\u010dne gibe, ki uravnavajo \u017eiv\u010dni sistem, dihamo mirno in po\u010dasi ter i\u0161\u010demo pot ugodja, po kateri vstopamo v svoje telo, da bi se nahranili iz sebe. Z jogijskimi vajami raztezamo mi\u0161ice in\u00a0<a href=\"https:\/\/youtu.be\/vZ5FEFrFq64\" target=\"_blank\" rel=\"noreferrer noopener\">ustvarjamo prostor<\/a>\u00a0ki se v \u201ctesnobi\u201d in stresu izgublja, ter vra\u010damo odprtost in pro\u017enost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010cuje\u010dnost:\u00a0<\/strong>U\u010dimo se pogledati stvari z druge, \u0161ir\u0161e perspektive ter izku\u0161nje korak za korakom do\u017eivljati z ve\u010d so\u010dutja in manj kritike. Gradimo so\u010duten odnos do izku\u0161enj, ki jih imamo v telesu, ter vadimo potrpe\u017eljivost in zaupanje vase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:\u00a0<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>togost in kr\u010de<\/li>\n\n\n\n<li>neuravnan \u017eiv\u010dni sistem<\/li>\n\n\n\n<li>plitko dihanje<\/li>\n\n\n\n<li>naglico in stres<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/scnAphuFcY8\" target=\"_blank\" rel=\"noreferrer noopener\">jogo za du\u0161evno zdravje<\/a><\/li>\n\n\n\n<li><em>\u010duje\u010do<\/em>\u00a0jogo<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/qI7pr-XgfrU\" target=\"_blank\" rel=\"noreferrer noopener\">somatsko meditacijo<\/a><\/li>\n\n\n\n<li>so\u010duten odnos<\/li>\n\n\n\n<li>pozitivne afirmacije<\/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\/2025\/01\/7_12_Prana_hrana_cover.jpg\" aria-label=\"Open image: 7 12 Prana Hrana Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1024x576.jpg\" alt=\"\" class=\"wp-image-6065\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/7_12_Prana_hrana_cover.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\">PRANA HRANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na kratko spregovorimo o tem, kaj je \u201cPrana\u201d, da ta pojem za nas ne ostane nekaj misti\u010dnega. Prana je \u017eivljenjska energija, je izvor programa, po katerem kro\u017ei na\u0161a kri, se obnavljajo na\u0161e celice in dihajo na\u0161a plju\u010da. To je \u017eivljenje. Vpra\u0161anje je le, koliko je ta energija \u201cbudna\u201d, koliko je imamo na voljo, kako dobro kro\u017ei po na\u0161em telesu, komunicira z okoljem in ohranja ravnovesje vitalnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0<strong>Zato ljudje \u017ee od nekdaj v \u0161tevilnih kulturah izvajajo prakse, s katerimi spodbujajo to energijo za kakovostnej\u0161e \u017eivljenje.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Govorili smo tudi o tem, kako se plju\u010da pravzaprav premikajo in kako pri tem sodelujejo okoli\u0161ke mi\u0161ice. Dih se \u017eeli naseliti v na\u0161ih plju\u010dih in z vsakim vdihom mu lahko pomagamo tako, da se sprostimo, zmeh\u010damo in mu damo prostor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po kratkem uvodu smo izvedli uro joge za razgibavanje prsnega ko\u0161a ter spodbujanje \u0161irjenja in gibljivosti dihalnih mi\u0161ic.\u00a0Izvajali smo vaje za po\u010dasno, prijetno in enakomerno dihanje, povezano z gibom, ter prijetne drse\u010de gibe, ki nas podpirajo pri regeneraciji. Prakso smo sklenili z nekaj obnovitvenimi asanami z jogijskim kvadrom in blazino, v katerih po\u010divamo v nekoliko bolj odprtem polo\u017eaju ter dovolimo, da se prsni ko\u0161 sprosti, mi\u0161ice odprejo in plju\u010da raz\u0161irijo.<\/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\/01\/9_12_gnijezdo.jpg\" aria-label=\"Open image: 9 12 Gnijezdo 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1024x576.jpg\" alt=\"\" class=\"wp-image-6067\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_gnijezdo.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. GNEZDO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prsni ko\u0161 je gnezdo za dih in srce. Je varen, prijeten dom, v katerega se z veseljem vra\u010damo in v katerem se hranimo. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo se najprej razgibali, da prebudimo prsni ko\u0161, nato pa sedli in izvedli kratko masa\u017eo reber, prsnice, vratu in obraza. Masirali smo linije pod rebri, to\u010dke na prsnici, linijo pod klju\u010dnico ter povr\u0161ine vratu in obraza. Po masa\u017ei izvajamo ritmi\u010dne gibe, s katerimi spodbujamo drsnost plasti pod ko\u017eo in prsnega ko\u0161a, nato pa preidemo v asane, v katerih z joga trakom dr\u017eimo roke v polo\u017eajih za krepitev zgornjih hrbtnih mi\u0161ic. To na\u010delo se med uro \u0161e nekajkrat ponovi; precej natan\u010dno smo z joga trakom krepili hrbet in roke. Po\u010divamo le\u017ee in se \u0161e malo spontano zmasiramo. <\/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\/01\/12_12_amplitude_daha.jpg\" aria-label=\"Open image: 12 12 Amplitude Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1024x576.jpg\" alt=\"\" class=\"wp-image-6069\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/12_12_amplitude_daha.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. AMPLITUDA DIHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo s stoje\u010dim razgibavanjem, s katerim spodbujamo telesne sisteme\u00a0da se prebudijo in za\u017eenejo: malo zibanja, po\u010depov in na\u0161ega plavanja na suhem. Po tem prebujanju sedemo na tla in dihamo. Izvajamo miren dih vzdol\u017e hrbtenice, nato pa izmeni\u010dno dihanje z uravnote\u017eenim dihom.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko smo dih naselili v telo, ga \u0161e naprej spodbujamo z gibi: ritmi\u010dnimi valovi, ki dodatno \u0161irijo na\u0161e dihanje in pove\u010dujejo amplitudo. Dih in gib se dopolnjujeta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Med prakso pogosto zapremo o\u010di, vstopamo v ob\u010dutek telesa od znotraj, v brezmejnost bivanja in neomejenost diha \u2026<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proti koncu po\u010divamo v nekaj spro\u0161\u010dujo\u010dih asanah; dobro se namestite\u00a0praksa ni zahtevna, osvobodite se in u\u017eivajte v prijetnih podrobnostih giba. <\/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\/01\/14_12_mndfsf_dodir.jpg\" aria-label=\"Open image: 14 12 Mndfsf Dodir 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1024x576.jpg\" alt=\"\" class=\"wp-image-6071\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/14_12_mndfsf_dodir.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. DOTIK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo se prepustili \u010darobnosti dotika lastne dlani, ko\u017ee na ko\u017eo. Dotik je \u010darovnija, prostor sre\u010danja dveh pozornosti: naj bo na\u0161 ali dotik druge osebe, v njem se sre\u010data zaznavi dveh delov telesa in si izmenjata informacije. Prena\u0161ata potrditev, podporo in spro\u0161\u010denost. Pobo\u017eali smo se po obrazu, vratu in ramenih, nato pa smo se skozi polo\u017eaje, ki smo jih zavzemali,\u00a0bo\u017eali po dosegljivih delih telesa. Kot bi bo\u017eali ma\u010dko, svojemu telesu podarjamo tak\u0161no ne\u017enost in spro\u0161\u010denost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asane, ki smo jih izvedli, so zelo preproste,\u00a0<em>Balasana<\/em>\u00a0in\u00a0<em>Anahatasana<\/em>\u00a0z nekaj razli\u010dicami ter spro\u0161\u010dujo\u010dim zasukom na tleh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Spomnili smo se, da z nasmehom prina\u0161amo svetlobo in toplino, ki lahko sprostita nekoristna prepri\u010danja ter pustita le zaupanje. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pripravite si eno ali dve blazini in odejo, ogrejte prostor, umijte si roke ter se pobo\u017eajte z najbolj iskrenim dotikom dlani na telo.<\/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\/01\/16_12_lakoca_daha.jpg\" aria-label=\"Open image: 16 12 Lakoca Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1024x576.jpg\" alt=\"\" class=\"wp-image-6073\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/16_12_lakoca_daha.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. LAHKOTNOST DIHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za za\u010detek smo se zibali levo in desno ter s prijetnimi gibi spodbudili mehko prebujanje telesa\u00a0in diha. Za\u010dutimo svobodo gibanja, \u0161irino giba, zrak okoli telesa, lahkotnost preto\u010dnosti in poti za dih. Nadaljujemo s pozdravi\u00a0soncu, ki smo jih obogatili z dodatnim pulziranjem, da \u0161e bolj raz\u0161irimo prostor za dih, nato pa izvedemo nekaj asan. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V bojevniku pulziramo z rokami kot s krili in krepimo\u00a0zadnje zgornje hrbtne mi\u0161ice. Z medenico pulziramo s kolenom na tleh ter stojimo v Down Dogu z dvignjeno nogo in v\u00a0<em>Kapiasani<\/em>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na tleh smo dodali \u0161e nekaj podrobnosti, nato pa se za kratek \u010das ulegli in se popolnoma sprostili na hrbtu z blazino pod prsnim ko\u0161em. Potem smo se dvignili, sedli in meditativno usmerili pozornost k telesu ter naravi gibanja diha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0160e malo ostanite v meditaciji, da vase in v svoje celice vtisnemo dodaten mir.<\/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\/01\/20_12_utisnuti_mir.jpg\" aria-label=\"Open image: 20 12 Utisnuti Mir 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1024x576.jpg\" alt=\"\" class=\"wp-image-6075\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/20_12_utisnuti_mir.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. VTISNITI MIR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nikamor se ti ne mudi. Za\u010duti: \u201cTo je moj \u010das, da odlo\u017eim naglico in se ustavim.\u201d\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato smo telo najprej prebudili z ve\u010djimi gibi, da pridobimo\u00a0\u0161irino in se prebudimo: nekaj po\u010depov in razgibavanja z joga trakom, nato pa preidemo v pozdrave soncu s pulzirajo\u010dimi gibi. Posku\u0161amo upo\u010dasniti, se potopiti v gibanje in za\u010dutiti podrobnosti. Vsak gib\u00a0je nova prilo\u017enost za globok, miren dih\u00a0ki se usklajuje z ritmom giba in ga podpirata \u0161irjenje ter kr\u010denje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po pozdravih s podrobnostmi\u00a0odpremo\u00a0<em>Prasarito<\/em>\u00a0in v njej nekoliko pulziramo ter izvedemo stranska raztezanja. Zdaj je \u010das, da sedemo na tla in ostanemo v sede\u010dih predklonih z odpiranjem kolkov. Ko pridemo do tega dela, imamo morda po vsem, kar smo izvedli, \u017ee dovolj miru, da lahko v polo\u017eaju ostanemo v meditaciji. Da \u010dutimo, da se nam ne mudi, da ni\u010d ne bi smelo biti druga\u010de in da smo preprosto tukaj. \u010caka nas \u0161e nekaj spro\u0161\u010dujo\u010dih polo\u017eajev na hrbtu in\u00a0<em>Shavasana<\/em>\u00a0da dokon\u010dno stopimo vso naglico in nemir.<\/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\/01\/23_12_prostor-dijafragmi.jpg\" aria-label=\"Open image: 23 12 Prostor Dijafragmi 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1024x576.jpg\" alt=\"\" class=\"wp-image-6077\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/23_12_prostor-dijafragmi.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. PROSTOR ZA PREPONO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Danes odgovarjamo na vpra\u0161anje: kako preponi omogo\u010diti nekoliko ve\u010d prostora, da se bo la\u017eje in svobodneje gibala?<\/strong>\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de na za\u010detku napovemo vajo opiranja z joga trakom pod rebri, s katero odpiramo prostor med spodnjimi rebri in \u017eelodcem. Nadaljujemo z razgibavanjem in pozdravi soncu, v katerih kro\u017eimo ter ponavljamo neprekinjene ritmi\u010dne gibe. Pozdravi so la\u017eji od tistih s Chaturangami; izvajamo kolena-prsni ko\u0161-brada in kobro. Videli boste, prijetno se je potopiti v kro\u017eenje z gibi.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u010dkrat med uro ponovimo na za\u010detku napovedano odpiranje prek joga traku, ki daje prostor preponi. Izvajamo ga v razli\u010dnih polo\u017eajih in s tem raztezamo ta del telesa, vendar iz globine: igramo se, kot da dihamo od tam, kot bi imeli nos v preponi. Ko podoben gib ponavljamo na tleh, z njim krepimo hrbtne mi\u0161ice, prepono pa masiramo z globokim dihanjem in gibanjem navzgor in navzdol.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu po\u010divamo na hrbtu in s krepitvijo jedra nekoliko razbremenimo spodnji del hrbta. Pomembno mi je, da med uro hrbtu nudite oporo z aktiviranjem spodnjega dela trebuha in ne greste pregloboko v zaklone. Na\u0161 cilj je podalj\u0161ati sprednjo stran telesa, ne skraj\u0161ati zadnje, \u010de vam ta pogled pomaga.<\/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\/01\/26_12_4kroz3.jpg\" aria-label=\"Open image: 26 12 4kroz3 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1024x576.jpg\" alt=\"\" class=\"wp-image-6079\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/26_12_4kroz3.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. 4 SKOZI 3<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">S polnimi besedami: \u0161tirje takti skozi tri komore telesa, da boste vedeli, za kaj gre. Na za\u010detku smo se nekoliko osredoto\u010dili na dih, ga posku\u0161ali uravnote\u017eiti in speljati skozi tri dele telesa, v katere dihamo. Dihanje je tudi uvodna meditacija spu\u0161\u010danja pozornosti v telo, da smo tukaj in izpustimo vse drugo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura se nadaljuje z ogrevanjem in lahkotnimi kro\u017enimi pozdravi soncu. Izvedemo raznolike, vendar vsem vam poznane asane, da se prijetno razgibamo, poudarek pa je na ustvarjanju prostora v telesu. Vsake toliko se spomnimo dihati v \u0161tirih taktih, uravnote\u017eeno in skozi celotno telo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uro sklenemo s polo\u017eaji na tleh, ki so nekoliko po\u010dasnej\u0161i in \u201cdolgo\u010dasnej\u0161i\u201d, vendar prav zato prebudimo meditativno perspektivo. \u010cas, ko \u201cstojimo\u201d v asani, spremenimo v \u010das za ostajanje s telesom in potapljanje v telesne ob\u010dutke.<\/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\/01\/31_12_oblak.jpg\" aria-label=\"Open image: 31 12 Oblak 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1024x576.jpg\" alt=\"\" class=\"wp-image-6081\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/31_12_oblak.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. OBLAK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na videz konkreten, v resnici pa zra\u010den in prosojen, tako kot na\u0161a plju\u010da. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z dana\u0161njo uro se gibamo tako, da raz\u0161irimo\u00a0plju\u010da \u010dez meje telesa. Ne dobesedno, seveda, vendar je ob\u010dutek, kot da z dihom \u0161irimo in meh\u010damo prsni ko\u0161, da se zlahka premika prek svojih navideznih meja. Ura je teko\u010da in lahkotna ter vsebuje ritmi\u010dne gibe, ki se jim samo prepustite. Lahko celo zaprete o\u010di in se resni\u010dno potopite v ob\u010dutek sebe. Proti koncu se spro\u0161\u010damo\u00a0v lahkotnih zasukih in se prepustimo samo bivanju z dihom. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Naj bodo na\u0161a plju\u010da svobodna in polna diha, da z veseljem \u017eivimo v gnezdu svojega doma. <\/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\/01\/2_1_25_mirno.jpg\" aria-label=\"Open image: 2 1 25 Mirno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1024x576.jpg\" alt=\"\" class=\"wp-image-6083\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/2_1_25_mirno.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. MIRNO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dana\u0161nja ura je zelo mirna, osredoto\u010dena samo na dihanje in name\u0161\u010danje\u00a0telesa v dolge linije, v katerih pridobimo veliko prostora.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo z dihanjem, dodali podalj\u0161evanje skozi hrbtenico z dvigovanjem rok z joga trakom, nato pa sedeli v nekaj sede\u010dih asanah\u00a0ter\u00a0tudi s pomo\u010djo traku iskali dol\u017eino. Danes smo nekako ostali mirni in po\u010dasni, se nekoliko bolj potopili vase ter odkrili ne\u017enej\u0161o resni\u010dnost in finej\u0161e ob\u010dutke. Izvedemo nekaj polo\u017eajev le\u017ee na trebuhu, v katerih krepimo hrbet, vendar ne premo\u010dno; znova predvsem zato, da podalj\u0161amo hrbtenico.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uro sem sklenila z meditacijo. Sedli smo, zaprli o\u010di in ostali s \u0161iroko pozornostjo, ki lahko zlahka opazi, kaj jo zo\u017euje. Zadnjih deset minut sem prepustila vam, da ostanete v meditaciji.<\/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\/01\/9_12_10_miutni_sat.jpg\" aria-label=\"Open image: 9 12 10 Miutni Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-6086\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/9_12_10_miutni_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 VSAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">PLAVANJE NA SUHEM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ko se zbudimo, je telo dolgo mirovalo in mi\u0161ice okoli plju\u010d so se nekoliko skr\u010dile. S to uro odgovarjamo na vpra\u0161anje, kako spodbuditi dobro gibljivost prsnega ko\u0161a, da la\u017eje poglobimo in naselimo dih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo z lahkotnim zibanjem in ritmi\u010dnimi gibi, nato pa stoje izvajali kravl in hrbtno plavanje. Oboje zelo dobro razgiba celoten ramenski obro\u010d in seveda prsni ko\u0161. Nato izvedemo \u0161e\u00a0mlin na veter z rokami za dodatno gibljivost in prijeten ob\u010dutek, ki pomaga raz\u0161iriti dih.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kot vedno preprosto vstanite; ne potrebujete podloge ali \u010desar koli drugega, le veselje in pozornost, usmerjeno k sebi.\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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tehnike jogijskega dihanja, protistresna joga in \u010duje\u010di gibi<\/p>\n","protected":false},"featured_media":10208,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,522,526,516,512,519,518],"product_tag":[598],"product_need":[893,929,933,949,961],"class_list":["post-19636","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-dusevno-zdravje","product_cat-jogijsko-dihanje","product_cat-meditacija","product_cat-protistresni","product_cat-restorativna-yoga","product_cat-spletna-joga","product_tag-delovni-nacrt-2024","pa_intenzitet-sprosceno","product_need-bolje-dihati","product_need-negovati-prisotnost","product_need-nezna-vadba","product_need-dusevno-zdravje","product_need-zmanjsati-stres","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19636","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\/10208"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19636"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19636"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19636"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}