{"id":19648,"date":"2025-05-29T18:53:36","date_gmt":"2025-05-29T16:53:36","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/snaga-centra\/"},"modified":"2026-07-10T23:39:33","modified_gmt":"2026-07-10T21:39:33","slug":"moc-jedra","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/moc-jedra\/","title":{"rendered":"Mo\u010d jedra"},"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=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png\" alt=\"\" class=\"wp-image-5169\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_detox-02-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">JOGA DETOX \u2013 KREPITEV JEDRA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skozi prakso joge vadimo prebujanje mirne mo\u010di in \u010dvrste podpore telesnega jedra. Ko v jogi govorimo o krepitvi jedra, ne mislimo samo na krepitev povr\u0161inskih trebu\u0161nih mi\u0161ic. Prav nasprotno: zdravo jedro je mo\u010d povezave trupa in nog, du\u0161evnega in telesnega, zunanjega in notranjega sveta, neba in zemlje. <strong>Vsekakor je to vpra\u0161anje mo\u010di in odlo\u010dnosti pa tudi nadzora in ob\u010dutka varnosti v sebi. Mo\u010d, da se lahko zanesemo nase in se stabilno spoprijemamo z izzivi. <\/strong>Ta kakovost dobre povezanosti je bolj podobna spro\u0161\u010denemu, vendar dobro odzivnemu trebuhu, ki ga lahko zavestno upravljamo. To idealno podobo spro\u0161\u010denosti in sposobnosti upravljanja odra\u017ea tudi na\u0161a prebava, sistem preobrazbe. Ta mesec krepimo jedro, trup, stranske trebu\u0161ne mi\u0161ice in kineti\u010dno verigo telesa ter stabiliziramo hrbtenico. Prebudimo v telesu odlo\u010dnost, ki prina\u0161a jasnost, obenem pa spro\u0161\u010denost in prepu\u0161\u010danje. <\/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>krepitev jedra<\/li>\n\n\n\n<li>bolj\u0161o prekrvavitev<\/li>\n\n\n\n<li>razstrupljanje in \u010di\u0161\u010denje telesa<\/li>\n\n\n\n<li>krepitev mi\u0161ic vzdol\u017e hrbta<\/li>\n\n\n\n<li>krepitev trebu\u0161nih mi\u0161ic<\/li>\n\n\n\n<li>povezovanje jedra in obrobja<\/li>\n\n\n\n<li>te\u017eave s prehranjevanjem<\/li>\n\n\n\n<li>premagovanje lenobnosti.<\/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\/3_5_uvodna_stabilna_snaga.webp\" aria-label=\"Open image: 3 5 Uvodna Stabilna Snaga 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1024x576.webp\" alt=\"\" class=\"wp-image-7813\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/3_5_uvodna_stabilna_snaga.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\">STABILNA MO\u010c<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Osredoto\u010damo se na stabilnost telesa skozi mirno mo\u010d jedra, ki povezuje zgornji in spodnji del ter uravnove\u0161a te\u017ei\u0161\u010de glede na te\u017enost. Vadbe stabilnosti (<em>stability training<\/em>) so v jogi pogoste, saj v nekaterih asanah pogosto stojimo pri miru. Tako gradimo stati\u010dno mo\u010d mi\u0161ic, pri tej temi pa ciljno mo\u010d jedra. To je kakovost, ki jo razvijamo, ko se v polo\u017eaju tresemo, mi\u0161ica pa s tem pridobiva vzdr\u017eljivost. Osrednji polo\u017eaj teme je plank oziroma deska, saj v njem glede na te\u017enost krepimo jedro, da lahko obstanemo. S trebuhom bomo v njem uravnove\u0161ali telo. Ko dvignemo roko ali nogo, za\u010dutimo prenos te\u017ee in diagonale, ki nastajajo, ko se telo povezuje v celoto. Na \u010dustveni ravni je mo\u010d jedra na\u0161a sposobnost, da v sebi ob\u010dutimo varnost in mir. Trdna podlaga oziroma tla pod nami nam ne dajejo varnosti; daje nam jo sposobnost prilagajanja in vedenje, da se bomo po vsakem odklonu znali vrniti v ravnote\u017eje.\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\/2025\/05\/5_5_dijagonale_trbuha.webp\" aria-label=\"Open image: 5 5 Dijagonale Trbuha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1024x576.webp\" alt=\"\" class=\"wp-image-7815\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_trbuha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/5_5_dijagonale_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\">1. DIAGONALE TREBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tema znotraj teme dana\u0161nje ure je poiskati diagonalo \u010dez sprednjo stran telesa. Gre za nasprotno roko in nasprotno nogo. To temo smo raziskali v bojevniku 3, planku, Down Dogu, le\u017ee na tleh in podobno. To je zelo zanimiva\u00a0tema za vajo, saj od telesa zahteva, da uravnava prenos te\u017ee in se znajde.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko to izvajamo, lahko neposredno za\u010dutimo, da je varnost v nas, ne v ne\u010dem zunanjem. Za\u010dutimo, kako se telo znajde, da uravnote\u017ei\u00a0asimetri\u010den in za gibalni sistem nenavaden polo\u017eaj. Zato se osredoto\u010dite na to, kako se telo znajde, in naj vam bo to igra, namesto da se \u010dudite, kako te\u017eko je \u2026 :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S temi diagonalami seveda krepimo sprednjo stran in celoto povezujemo z mirno stati\u010dno mo\u010djo.<\/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\/8_5_stabilnost_iznutra.webp\" aria-label=\"Open image: 8 5 Stabilnost Iznutra 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1024x576.webp\" alt=\"\" class=\"wp-image-7818\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/8_5_stabilnost_iznutra.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. STABILNOST OD ZNOTRAJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes za\u010dnemo nekoliko la\u017eje, z osredoto\u010denostjo na dih in namero, da ga uravnovesimo: \u0161tirje takti vdiha in \u0161tirje izdiha (ali trije). Uravnove\u0161amo dih in z njim vzpostavljamo koherenco \u017eiv\u010dnega sistema. To so vrata v meditacijo skozi telo, ki jo bomo izvajali vso uro. Vsake toliko se med mirnim zadr\u017eevanjem polo\u017eajev vrnemo h koherentnemu dihanju.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo pet mirnih, znanih pozdravov soncu in ponovno napovedali temo diagonalne mo\u010di \u010dez sprednjo stran telesa. Med uro izvajamo stoje\u010da ravnote\u017eja\u00a0v katera vstopamo iz drugih asan. Prav v teh prehodih se telo povezuje v celoto, katere mo\u010d izvira iz jedra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo nekaj plankov, seveda z eno nogo v zraku, in trebu\u0161njakov. Tako se igramo s telesom, malo i\u0161\u010demo ravnote\u017eje in letimo.\u00a0Dih ohranjamo v ravnote\u017eju, jedro pa v mirni mo\u010di.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pove\u017eemo se z ob\u010dutkom, da je varnost v nas in da je notranja stabilnost na\u0161a globoka resnica, ki je zunanji nemiri ne morejo omajati.<\/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-full\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp\" aria-label=\"Open image: 10 5 Mndf Mirna Prisutnost\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp\" alt=\"\" class=\"wp-image-7823\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/10_5_mndf_mirna_prisutnost-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. MIRNA PRISOTNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ta ura je sklop mirnih obnovitvenih polo\u017eajev, v katerih prijetno odpiramo stranski in sprednji del telesa.<\/strong>\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010detku smo se spomnili, da pozornost po\u010dasi zberemo v telesu in jo zdru\u017eimo z ob\u010dutkom telesa. Vso uro sku\u0161amo povezovati zavedanje in trenutek prek tega, kar ob\u010dutimo. Ostajanje s \u010distimi telesnimi ob\u010dutki, ki ga imenujemo tudi \u201cBody awareness\u201d, je po\u010ditek za um in nekoristna prepri\u010danja. Med po\u010divanjem v polo\u017eajih in meditacijo smo se spomnili tudi nekaterih pomembnih vidikov, ki jih Buda u\u010di o odnosu do vseh nelagodij, ki jih do\u017eivljamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sprostili smo se v treh polo\u017eajih na jogijskem kvadru: mali most, ravne noge s kvadrom pod medenico ter kvader pod prsnim ko\u0161em. Tako odpiramo sprednjo stran telesa in vase vna\u0161amo mir ter stabilnost. Ura je seveda spro\u0161\u010dujo\u010da in ne\u017ena, zato samo u\u017eivajte. :)<\/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\/12_5_sve_se_moze_2.webp\" aria-label=\"Open image: 12 5 Sve Se Moze 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1024x576.webp\" alt=\"\" class=\"wp-image-7838\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/12_5_sve_se_moze_2.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. VSE JE MOGO\u010cE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ko se lotimo po\u010dasi. Telo se po\u010dasi ogreje, po\u010dasi pove\u017ee in se z zavestnim dihom zdru\u017ei v celoto, ki podpira vsak njegov del. Ideja je, da vsi segmenti, v tem primeru na\u0161ega telesa, delujejo skupaj in ustvarjajo uravnote\u017eeno\u00a0celoto. Tako med uro z nekaj gibi za razgibavanje in znanimi mirnimi pozdravi soncu vedno bolje povezujemo\u00a0telo. Izvedemo\u00a0nekaj bojevnikov in predklonov ter nekaj\u00a0<em>Utkatasan<\/em>. Asan, ki so seveda nekoliko zahtevnej\u0161e, zlasti \u010de jih zadr\u017eujemo mirno in dolgo, vendar vsekakor prispevajo k na\u0161i mirni mo\u010di.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lepo se potopite v to uro in zgradite\u00a0povezano mo\u010d, v kateri en del telesa pomaga drugemu.<\/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\/15_5_geometrija_reda.webp\" aria-label=\"Open image: 15 5 Geometrija Reda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1024x576.webp\" alt=\"\" class=\"wp-image-7827\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/15_5_geometrija_reda.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. GEOMETRIJA REDA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010detku smo se umerili v koherenten dih, nato pa izvedli izmeni\u010dno dihanje (<em>Nadi Shodhano<\/em>) z enako dol\u017eino vdiha in izdiha. \u017de s tem, oziroma \u0161e posebej s tem, se umiri \u017eiv\u010dni sistem, stanje telesa in uma pa se pove\u017ee v celoto. Ta mir je nekako ostal v telesu, ko smo nadaljevali z druga\u010dnim zaporedjem pozdravov soncu, razli\u010dico, ki seveda krepi povezanost jedra. Gibi bodo jasni in prakti\u010dni, hkrati pa boste za\u010dutili izziv, ki ga prina\u0161ajo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadaljevanje ure prinese nekaj mirnih asan, v katerih se zelo dobro prizemljimo, da lahko jedro in noge pove\u017eemo v celoto. Med uro izvajamo tudi kroge z rokami in joga trakom: od spredaj navzgor in nazaj ter od zadaj navzgor in naprej. To vajo \u017ee poznate, le da jo tokrat izvajamo s stabilnim hrbtom in se ne posku\u0161amo uslo\u010diti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Spomnili smo se, da z jogo ustvarjamo geometrijo in simetrijo telesa ter uma, ki nam pomagata do\u017eivljati kaos in nepredvidljivost\u00a0\u017eivljenja skozi lasten urejen,\u00a0negovan sistem in nato la\u017eje izpustiti.<\/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:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\" aria-label=\"Open image: Snaga S Boka Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1024x576.webp\" alt=\"\" class=\"wp-image-7829\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/Snaga_S_Boka_cover.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. <a href=\"https:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/zwpilvyiQoY?si=NuUFyKLhdZNu1vje\">MO\u010c S STRANI<\/a><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Preidemo na delo s stranskimi trebu\u0161nimi mi\u0161icami in stranskimi deli telesa. Po nekaj mirnih pozdravih soncu smo v planku dodali nekaj pulziranja z nogo, odprto v kolku proti rokam, da vajo nekoliko okrepimo. Izvedli smo gibanje iz osnove bojevnika 2, pri katerem pulziramo iz\u00a0<em>Parsvakonasane<\/em>\u00a0v obrnjenega bojevnika, ter iz osnove\u00a0<em>Trikonasane<\/em>\u00a0navzgor in navzdol. Po\u010dasni stranski dvigi in spusti, medtem ko roke z joga trakom dr\u017eimo v zraku, ciljno krepijo stranske dele. Izvedli smo \u0161e nekaj vaj na trebuhu za srednje in stranske hrbtne mi\u0161ice ter na koncu vse ponovno raztegnili v malem mostu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ob koncu smo se spomnili,\u00a0da je dan pred nami prostor, v katerega lahko prinesemo svojo odprtost, mir in potrpe\u017eljivost. <strong>V vsakodnevne izzive prinesemo mir okoli tega, kar \u010dutimo in kar je v stiku z dogajanjem, da lahko vidimo celotno sliko in skozi mir do\u017eivimo to, kar je.<\/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\/22_5_od_planka_do_banane.webp\" aria-label=\"Open image: 22 5 Od Planka Do Banane 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1024x576.webp\" alt=\"\" class=\"wp-image-7831\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/22_5_od_planka_do_banane.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. OD PLANKA DO BANANE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ta ura je lahkotna in po\u010dasna. Znova smo za\u010deli s poudarkom na mirnem, uravnote\u017eenem dihanju. K mirnemu dihu se vra\u010damo vso uro, skozi vse, kar po\u010dnemo. Ponovno smo izvedli vaje za povezovanje sprednje strani telesa in po\u010dasi poudarili delo s stranskimi deli.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vaja, s katero \u017ee na za\u010detku poka\u017eemo, kaj bomo aktivirali, je seveda najneposrednej\u0161a za krepitev stranskih trebu\u0161nih mi\u0161ic. To je stranski plank, ki ga v jogi imenujemo Vashistasana.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Temo smo vklju\u010dili v nekaj asan, v najbolj dinami\u010dnem delu ure pa smo prehajali iz planka v stranski plank.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu po\u010divamo v Bananasani, da se povsem sprostimo in v miru podalj\u0161amo stranske dele telesa.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upam, da vam ne bo prete\u017eko in da bo tistih nekaj zahtevnih trenutkov le nekaj kapljic v morju \u2026 :)<\/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\/26_5_povezano-1024x576.webp\" alt=\"\" class=\"wp-image-7834\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/26_5_povezano.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. POVEZANO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dragi moji, tukaj je lepa, stabilna ura, ki nadaljuje na\u0161e delo na povezovanju telesa. <\/strong>Izvedli smo nekaj stabilnih po\u010depov, nato pa pozdrav soncu za povezovanje sprednje strani. Med asanami izvajamo \u201cHigh Lunge\u201d in bojevnika 1, v katerih pulziramo proti predklonu. To je seveda nekoliko zahtevno, vendar prav tako pomaga pri povezovanju. Dodali smo nekaj plankov na eni nogi in pulziranja iz\u00a0<em>Down Doga<\/em>\u00a0v plank s kolenom proti nadlakti. Pri nekaterih od teh vaj si lahko pomagate tako, da koleno spustite na tla, in dosegli boste enak u\u010dinek.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skratka, nekoliko smo se povezali in zdru\u017eili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte in veliko dihajte. :)<\/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\/29_5_sigurnost-u-meni_2.webp\" aria-label=\"Open image: 29 5 Sigurnost U Meni 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1024x576.webp\" alt=\"\" class=\"wp-image-7842\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/29_5_sigurnost-u-meni_2.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. VARNOST V MENI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Z mirno mo\u010djo, ki jo razvijamo s stabilnimi gibi in polo\u017eaji, gradimo ob\u010dutek varnosti vase. Za\u010deli smo z uravnote\u017eenim dihanjem in se spomnili, da smo zdaj samo tukaj, izvajamo samo jogo in se nam nikamor ne mudi. Da se lahko mirno usedemo vase in v svoj ob\u010dutek varnosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo ogrevanje na vseh \u0161tirih in pozdrave soncu, nato pa nekaj asan in prehodov iz polo\u017eaja v polo\u017eaj, pri katerih moramo dobro za\u010dutiti telo. Uravnavamo ob\u010dutek te\u017ei\u0161\u010da in ga po potrebi zlahka prestavljamo iz enega polo\u017eaja v drugega, ne da bi izgubili ravnote\u017eje. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na tleh dodamo \u0161e nekaj podrobnosti z delfin plankom in vajami na trebuhu za hrbet, nato pa se sprostimo le\u017ee z odprtim kolenom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upam, da vam ta ura, s katero sklenemo temo meseca, ne bo preve\u010d zahtevna, vendar boste kljub temu za\u010dutili svojo mirno, povezano mo\u010d in varnost, ki jo dobimo, ko za\u010dutimo sebe, svoje telo in dogajanje. <strong>Ni nam treba be\u017eati iz sebe, \u010de je v notranjosti mir, iz katerega se lahko dotaknemo nemira, in \u010de je v nas vse dobro tako, kot je.<\/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\/11_5_10_min_kratka_integracija.webp\" aria-label=\"Open image: 11 5 10 Min Kratka Integracija 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1024x576.webp\" alt=\"\" class=\"wp-image-7840\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/05\/11_5_10_min_kratka_integracija.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\">KRATKA INTEGRACIJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u0161 jutranji \u010das za energijsko prebujanje. :)\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seveda za\u010dnemo z nekaj stabilnimi, mirnimi po\u010depi ter koherentnim\u00a0dihom in gibi. Izvedemo kratke vaje za stabilnost in ravnote\u017eje\u00a0telesa, stoje\u010de ravnote\u017eje ter prehod iz stanja na eni nogi v High Lunge. Dodamo \u0161e nekaj predklonov v razkoraku,\u00a0v katerih se prav tako poigramo s stabilnostjo, nato pa zaklju\u010dimo \u0161e z enim krogom\u00a0po\u010depov.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mislim, da ste zdaj pripravljeni na svoj dan: povezali ste telo in vsaj malo prebudili mo\u010d. :)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<p class=\"wp-block-paragraph\">Pomembno je, da se spomnimo, da krepimo svojo potrpe\u017eljivost (<em>Patient endurance<\/em>) in da ob\u010dutek \u201cte\u017eko mi je\u201d ali \u201cne zmorem ve\u010d\u201d ne pomeni, da res ne zmoremo. \u010ce pozornost preusmerimo na ob\u010dutek, kako se telo krepi, namesto na misli o tem, kako te\u017eko je, bomo motivirani, da svojo mejo premaknemo \u0161e malo.<br>Seveda je v redu tudi, da po\u010divate, spustite kolena na tla ali sedete v\u00a0<em>Balasano<\/em>\u2026 Vse z ljubeznijo \u2026<\/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\">Pravzaprav nam ni treba veliko spreminjati. Izzivajo\u010dim izku\u0161njam le pribli\u017eamo mir, budnost in so\u010duten dotik, nato pa se za\u010dne dogajati \u010darovnija.<\/p>\n<\/blockquote>\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>Vpra\u0161anje mo\u010di, odlo\u010dnosti, nadzora in varnosti v nas samih. Mo\u010d, da se zanesemo nase in se iz svojega miru stabilno spoprijemamo z izzivi.<\/p>\n","protected":false},"featured_media":12739,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[524,523,513,514],"product_tag":[599],"product_need":[929,945,905,953,973],"class_list":["post-19648","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-moc","product_cat-joga-za-ramena-in-prsni-kos","product_cat-prebujanje-prebave","product_cat-razstrupljevalna-joga","product_tag-delovni-nacrt-2025","pa_intenzitet-intenzivno","product_need-negovati-prisotnost","product_need-podpreti-hrbet-in-hrbtenico","product_need-razstrupiti-telo","product_need-spodbuditi-prebavo","product_need-vec-moci","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19648","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\/12739"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19648"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19648"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19648"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}