{"id":19662,"date":"2025-02-02T20:11:30","date_gmt":"2025-02-02T19:11:30","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/nagib-zdjelice\/"},"modified":"2026-07-10T23:39:35","modified_gmt":"2026-07-10T21:39:35","slug":"nagib-medenice","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/nagib-medenice\/","title":{"rendered":"Nagib medenice"},"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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<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_kraljeznica-01.png\" alt=\"\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">JOGA ZA HRBET \u2013 NAGIB MEDENICE<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med nebom in zemljo je na\u0161a hrbtenica, po njej navzgor in navzdol te\u010dejo informacije. Je na\u0161 glavni elektri\u010dni kanal, elektri\u010dni vod telesa. Kako u\u010dinkovita in preto\u010dna je, je odvisno od njene postavitve, ta pa od nagiba medenice. Vse se gradi iz osnove, tudi na\u0161a hrbtenica. Nagib medenice je razpon od povsem spodvitega do najbolj izbo\u010denega polo\u017eaja, kako zlahka jo premikamo v obe smeri, pa je odvisno od gibljivosti okoli\u0161kih mi\u0161ic. Vse je povezano \u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta mesec raztezamo mi\u0161ice, ki dr\u017eijo medenico v zaklenjenem polo\u017eaju, kar je pogost vzrok napetosti in bole\u010din v hrbtu. Mi\u0161ice moramo raztegniti in spodbuditi k delovanju, fasciji pa izbolj\u0161ati prekrvavitev. Krepimo tudi medeni\u010dno dno, ki podpira kolke. Ker v telesu ni\u010d ne deluje lo\u010deno, ta mesec za dobro postavitev medenice krepimo \u0161e noge, spodnji del trebuha in mi\u0161ice vzdol\u017e hrbtenice. <br><strong>\u017delimo odkleniti negibno medenico in ji omogo\u010diti, da se bolje namesti ter tako zlahka nosi pokon\u010dno hrbtenico.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zdravje kolkov<\/li>\n\n\n\n<li>krepitev mi\u0161ic medeni\u010dnega dna (inkontinenca, oslabljene mi\u0161ice po porodu)<\/li>\n\n\n\n<li>lordozo in bole\u010dine v kri\u017eu<\/li>\n\n\n\n<li>i\u0161ias<\/li>\n\n\n\n<li>stabiliziranje mi\u0161ic nog<\/li>\n\n\n\n<li>gibljivost hrbta<\/li>\n\n\n\n<li>mo\u010d mi\u0161ic ob hrbtenici<\/li>\n\n\n\n<li>mo\u010d spodnjih trebu\u0161nih mi\u0161ic<\/li>\n\n\n\n<li>pokon\u010dno dr\u017eo hrbtenice.<\/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:10px\" 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\/1_TEMA_mjeseca_cover.jpg\" aria-label=\"Open image: 1 TEMA Mjeseca Cover 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1024x576.jpg\" alt=\"\" class=\"wp-image-6274\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_cover-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/1_TEMA_mjeseca_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\">NAGIB MEDENICE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na delavnici smo govorili o dveh smereh gibanja medenice: spodviti in izbo\u010deni medenici oziroma anteriornem in posteriornem nagibu (tiltu). Gibljivost v obe smeri je za\u017eelena, negibnost medenice v enem od teh polo\u017eajev pa povzro\u010da vrsto te\u017eav. Spoznali smo osnovne skupine mi\u0161ic, ki dr\u017eijo medenico zaklenjeno, in vpliv tega na hrbet. Nato smo pregledali osem smeri gibanja, ki jih omogo\u010dajo kolki. Kolk je zelo gibljiv sklep in ponavljanje \u0161estih glavnih smeri je zelo koristno za zdravje kolkov ter s tem celotne hrbtenice, ki se gradi iz te osnove.\u00a0Po 15 minutah teorije smo pre\u0161li k praksi, preizkusili tilt in tuck medenice ter \u0161est smeri gibanja iz kolka. \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre\u0161li smo na tla, poiskali gibljivost medenice \u0161e v nekaj polo\u017eajih ter na koncu ostali z ob\u010dutkom notranje in zunanje rotacije iz kolka. <strong>V tej uvodni uri vas vabim, da za\u010dutite, kako je postavljena va\u0161a medenica, v katerih polo\u017eajih se napetost pove\u010da in v katerih zmanj\u0161a, bodisi v hrbtu bodisi v kolkih.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta ura je \u010das za raziskovanje in prenos teorije v prakso, da te gibe razumemo skozi telo. Smeri gibanja se seveda prepletajo, vendar je pomembno, da jih razumemo in se lahko zavestno odlo\u010dimo, ali \u017eelimo imeti na primer odprt kolk iz spodvite ali izbo\u010dene medenice, saj je od tega odvisen u\u010dinek.<\/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\/6_1_tik_tak_naslovna.jpg\" aria-label=\"Open image: 6 1 Tik Tak Naslovna 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1024x576.jpg\" alt=\"\" class=\"wp-image-6288\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/6_1_tik_tak_naslovna.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. TIK-TAK<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tik-tak je igra z izbo\u010denjem in spodvijanjem medenice. Malo globlje vstopimo v to, kar smo odprli na uvodni delavnici: nagib medenice in gibljivost v obe smeri. Posku\u0161amo resni\u010dno za\u010dutiti obe jasni smeri in mi\u0161ice, ki pri tem sodelujejo. Razgibali smo se in po\u010dasi dvigovali temperaturo, kar pomeni, da smo dodajali ve\u010d vaj za mo\u010d. Izvedli smo precej intenzivno, vendar natan\u010dno vajo z dvignjenim kolenom, pri kateri krepimo zadnji\u010dne mi\u0161ice in raztezamo psoas. Razumeli boste; \u010de bo preintenzivno, vajo izvajajte s kolenom na tleh. Pokazala sem obe mo\u017enosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Namen ure je prebuditi globoka tkiva v kolkih v smeri gibanja medenice naprej in nazaj. Za\u010dnite po\u010dasi in dajte telesu \u010das, da se vse prijetno razgiba.<\/strong> Bolj ko uporabljamo mi\u0161ice, mo\u010dneje\u00a0razgibamo ta globoka tkiva. Upam, da boste po uri v zadnji\u010dnih mi\u0161icah za\u010dutili vsaj malo\u00a0<em>mi\u0161i\u010dne utrujenosti<\/em>\u00a0Na koncu po\u010divamo in se sprostimo v <em>Shavasani<\/em>\u00a0po dobro vlo\u017eenem trudu.\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\/9_1_cat_cow.jpg\" aria-label=\"Open image: 9 1 Cat Cow 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1024x576.jpg\" alt=\"\" class=\"wp-image-6290\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_1_cat_cow.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. CAT-COW<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja tema ure je znan in pogosto izvajan jogijski gib, valovanje hrbtenice Cat-Cow. To je izmenjava med uslo\u010denim in zaobljenim hrbtom oziroma med izbo\u010deno in spodvito medenico, ki jo v obe smeri spremlja dih.\u00a0Tokrat smo poudarili gib medenice, iz katere se val nadaljuje skozi hrbtenico in\u00a0preostanek telesa. Ko se medenica spodvije, za seboj povle\u010de kri\u017e in trebuh ter na koncu \u0161e prostor med lopaticama. Ko izvedemo nasprotno, potisnemo\u00a0medenico nazaj, hrbtenica pa\u00a0temu sledi in se uslo\u010di. Pozornost je bila torej na gibanju medenice, ne toliko hrbtenice, saj \u017eelimo ozavestiti gibljivost nagiba medenice v obe smeri. Ta gib smo izvajali v \u0161tevilnih razli\u010dicah in polo\u017eajih telesa, tako da imate res dovolj\u00a0\u010dasa za\u010dutiti\u00a0in globinsko razgibati povezave nog ter hrbta s kolki.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Za\u010dnite prijetno in po\u010dasi, brez siljenja. Ustvarjamo pogoje, v katerih se bo na\u0161e telo\u00a0odprlo in nas spustilo\u00a0\u201cgloblje\u201d.<\/strong> Merilo je, da se lahko vedno sprostimo in predamo asani, namesto da nas zapreta bole\u010dina in togost, saj takrat delamo iz ega, kar lahko vodi v po\u0161kodbo.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga.webp\" aria-label=\"Open image: Pokreti Kukova Yoga 1024x423\"><img decoding=\"async\" width=\"1024\" height=\"423\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1024x423.webp\" alt=\"\" class=\"wp-image-6312\" style=\"width:700px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1024x423.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-1536x635.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga-600x248.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/01\/pokreti_kukova_yoga.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n<\/div>\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\/11_1_mndfsf_terapija_zdjelicu.jpg\" aria-label=\"Open image: 11 1 Mndfsf Terapija Zdjelicu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1024x576.jpg\" alt=\"\" class=\"wp-image-6285\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_1_mndfsf_terapija_zdjelicu.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. TERAPIJA ZA MEDENICO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja ura z minimalnim\u00a0pristopom odpira sprednji del dimelj in medenice ter zadnjo stran nog, mi\u0161ice, ki so v veliki meri odgovorne za nagib medenice. Poimenovala sem jo terapija za medenico, saj sem vas ve\u010dkrat spomnila na terapevtski pristop k jogi. <strong>Osnova je: ozavesti, odpri, predihaj. Ko se namestimo v polo\u017eaj, ozavestimo predel, ki ga odpiramo oziroma raztezamo, in dihamo vanj.<\/strong> Prav tako je zelo pomemben odnos, ki ga nenehno ponavljam: namestimo se do intenzivnosti, pri kateri se telo kljub ob\u010dutkom \u0161e vedno spro\u0161\u010da in odpira. Pomembno je, da ustvarimo\u00a0pogoje, v katerih se nam bo telo predalo in se nato lahko za\u010dne samo obnavljati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je po\u010dasna in sestavljena iz nekaj polo\u017eajev, ki jih izmenjujemo; uporabljamo jogijski kvader in blazino. Veliko \u010dasa smo na tleh, zato se dobro oblecite. Obrnite se vase, meditirajte in bodite ne\u017eni.<\/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\/13_1_aduktori.jpg\" aria-label=\"Open image: 13 1 Aduktori 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1024x576.jpg\" alt=\"\" class=\"wp-image-6292\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/13_1_aduktori.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. ADDUKTORJI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V dana\u0161nji uri prebujamo mi\u0161ice, za katere morda sploh niste vedeli, da jih imate. \u0160alim se, veste\u00a0da so tam in kako pomembne so, vendar jih redko ciljno vadimo, \u010deprav stabilizirajo medenico in kri\u017enico. To so adduktorji in abduktorji, mi\u0161ice, s katerimi izvajamo addukcijo (notranja linija stegen) in abdukcijo\u00a0(zunanja linija stegen) nog. Vaje so preproste in temeljijo na osnovnem gibu \u0161irjenja in pribli\u017eevanja nog naravnost, vstran navzven in navznoter.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri abdukciji smo noge v ve\u010d polo\u017eajih odmikali od sredinske linije. Posku\u0161ali smo biti \u010dim natan\u010dnej\u0161i,\u00a0da bi res za\u010dutili delovanje mi\u0161ic na zunanji strani stegen. Pri addukciji smo noge pritiskali ob jogijski kvader v\u00a0<em>Utkatasani<\/em>,\u00a0<em>Ustrasani<\/em>\u00a0in\u00a0<em>Down Dogu\u00a0<\/em>in tako krepili notranjo stran dimelj.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upam, da sem vse dovolj jasno razlo\u017eila. Na\u010delo vaj se ponavlja, izvajamo jih le v razli\u010dnih polo\u017eajih.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lepo se lotite prijetnega, natan\u010dnega dela in noge\u00a0vam bodo po uri plesale. Za vadbo potrebujete jogijski kvader.<\/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\/16_1_hamstringsi.jpg\" aria-label=\"Open image: 16 1 Hamstringsi 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1024x576.jpg\" alt=\"\" class=\"wp-image-6296\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/16_1_hamstringsi.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. ZADNJE STEGENSKE MI\u0160ICE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e ena zelo ciljno usmerjena in natan\u010dna ura.\u00a0<strong>Danes smo se posvetili zadnjim stegenskim mi\u0161icam\u00a0ki smo jih posku\u0161ali\u00a0raztezati v razli\u010dnih polo\u017eajih. <\/strong>To pomeni, da smo morali prav tako krepiti nasprotno skupino mi\u0161ic, kvadricepse. Ura je pravzaprav sestavljena iz izmeni\u010dne krepitve kvadricepsov, na primer z\u00a0<em>Utkatasano<\/em>\u00a0in raztezanja zadnjih stegenskih mi\u0161ic z\u00a0usmerjenim zaporedjem predklonov. Ko izvajamo tako natan\u010dne vaje za mo\u010d, \u0161e posebej za te velike skupine mo\u010dnih mi\u0161ic, je to seveda tisto, kar imenujemo te\u017eko, vendar se spomnite: to je samo mo\u010d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko po malem ponavljamo iste gibe in na\u010dela, postaja raztezanje nog na\u0161emu gibalnemu sistemu vse bolj doma\u010de. Upam, da boste do konca ure v nogah za\u010dutili vsaj nekoliko ve\u010d prostora. Delajte po\u010dasi in resni\u010dno iskreno opazujte, kako se po\u010dutijo zadnje stegenske mi\u0161ice. Pojdite le do mere, do katere vas telo spusti, ne tja, kjer noge bolijo in vle\u010dejo ter se telo zapira.<\/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\/20_1_Psoas.jpg\" aria-label=\"Open image: 20 1 Psoas 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1024x576.jpg\" alt=\"\" class=\"wp-image-6298\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/20_1_Psoas.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. PSOAS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e naprej se ukvarjamo s sprednjo stranjo nog. Psoas je mi\u0161ica, ki se za\u010dne pod prepono na zadnji strani reber, poteka skozi sredino telesa in se pripenja na stegnenico. Je najve\u010dja povezava med trupom in nogami, zato je klju\u010den za ohranjanje povezanosti teh dveh segmentov in gibljivosti telesnega jedra. Psoas je upogibalka kolka in sodeluje pri hoji ter teku, s sedenjem pa se kraj\u0161a in postaja manj aktiven.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skratka, za nagib in gibljivost medenice je ena klju\u010dnih mi\u0161ic.\u00a0Danes smo ga krepili in raztezali za \u010dim bolj\u0161o kakovost ter funkcionalnost.\u00a0Ker sodelujejo tudi druge velike in mo\u010dne mi\u0161ice, so nekatere vaje seveda intenzivne oziroma zahtevne, vendar tudi natan\u010dne. Pojdite po\u010dasi, prav tako pa lahko po\u010divate\u00a0kadar to potrebujete.\u00a0<strong>Upam, da boste po uri za\u010dutili olaj\u0161anje v kolkih in lahkotnost gibanja nog.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za najbolj\u0161i u\u010dinek preprosto dajte vse od sebe in ne skrbite, rezultat\u00a0bo pri\u0161el sam. <\/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_1_naprijed_natrag.jpg\" aria-label=\"Open image: 22 1 Naprijed Natrag 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1024x576.jpg\" alt=\"\" class=\"wp-image-6300\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/22_1_naprijed_natrag.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. NAPREJ IN NAZAJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes povezujemo prej\u0161nji dve uri, delo z\u00a0<em>zadnjimi stegenskimi mi\u0161icami<\/em>\u00a0in delo s\u00a0<em>psoasom.<\/em>. <strong>To pomeni, da odklepamo in podalj\u0161ujemo sprednje strani nog ter krepimo\u00a0<em>kvadricepse<\/em>, nasprotno pa podalj\u0161ujemo zadnje linije nog in krepimo zadnji\u010dne mi\u0161ice. <\/strong>Ura je precej mirna, jasna in po\u010dasna, vendar seveda znova prijetno \u201cmo\u010dna\u201d. Ogreli smo se in izvedli pozdrave soncu z nekaj dodatnimi podrobnostmi. Klju\u010dni gib, ki smo ga danes uvedli, je bilo pulziranje iz\u00a0<em>Up Doga<\/em>\u00a0v\u00a0<em>Down Dog<\/em>. Pri tem gibu po\u010dnemo prav to: podalj\u0161ujemo sprednjo stran telesa (v\u00a0<em>Up Dogu<\/em>) in nato zadnjo linijo nog (v\u00a0<em>Down Dogu<\/em>). Pri tem pulziranju pazite, da v Up Dogu ne greste pregloboko v kri\u017e; vsekakor aktivirajte trebuh, da vam bo v oporo.<br>Izvedemo\u00a0<em>High Lunge<\/em>\u00a0in\u00a0<em>Kapiasana<\/em>\u00a0razli\u010dice, pri katerih se prav tako osredoto\u010damo na kolke. Ena asana, na primer High Lunge, hkrati razvija ve\u010d pomembnih stvari: mo\u010d nog in kombinacijo podalj\u0161evanja linij nog. Zato si vzamemo \u010das, da nekaj \u010dasa ostanemo v asanah. Vedno je seveda v redu, da po\u010divate s kolenom na tleh ali v\u00a0<em>Balasani.<\/em>.<\/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:\/\/youtu.be\/KhwItbm5h0k?si=93BUyICjjprnpUes\" aria-label=\"Open image: Yoga Za Zdjelicu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1024x576.jpg\" alt=\"\" class=\"wp-image-6389\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/Yoga_za_zdjelicu.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. GIBLJIVA MEDENICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dana\u0161nja kratka ura je prava poslastica\u00a0za na\u0161e telo. Med najbolj zdravimi in koristnimi vajami so prav tiste za gibljivost kolkov.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vse bi rada spodbudila, da kolke vsaj malo razgibate vsak dan, saj je to zanesljiva pot do vitalne zrele dobe. Mobilizacija kolkov pomeni izbolj\u0161anje gibljivosti, kar vklju\u010duje mo\u010d\u00a0in pro\u017enost ter odpiranje kolkov. Bolj\u0161o gibljivost kolkov dose\u017eemo z gibanjem v ve\u010d smereh, zato smo danes izvajali pulziranja v razli\u010dnih razli\u010dicah polo\u017eajev.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vse vaje so precej preproste in logi\u010dne. Potrudila sem se jih dovolj razlo\u017eiti, da jim lahko sledite in za\u010dutite koristi. \u010ce pri kateri koli vaji ob\u010dutite bole\u010dino v kolenih, je ne izvajajte ali poi\u0161\u010dite na\u010din, pri katerem vam ne povzro\u010da bole\u010dine. Pod kolena lahko polo\u017eimo odejo ali zmanj\u0161amo obseg giba. Nekatere od teh vaj lahko izberete za svojo jutranjo vajo za gibljivost kolkov. <\/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\/31_1_zaokruzeno.jpg\" aria-label=\"Open image: 31 1 Zaokruzeno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1024x576.jpg\" alt=\"\" class=\"wp-image-6305\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/31_1_zaokruzeno.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. ZAOKRO\u017dENO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Temo meseca sklenemo z uro, ki vklju\u010duje nekaj vsega, kar smo izvajali med mesecem. Ponovili smo gibe in polo\u017eaje, ki ciljajo dolo\u010dene skupine mi\u0161ic, jih krepijo in raztezajo. Delali smo na vzporednici zadnje stegenske mi\u0161ice-psoas ob krepitvi kvadricepsov in zadnji\u010dnih mi\u0161ic ter razgibavanju in odpiranju kolkov. Ponovili smo gibe spodvijanja in izbo\u010denja medenice (<em>tilt &amp; tuck the tailbone<\/em>) ter pomen te gibljivosti za zdravo osnovo celotne hrbtenice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V polo\u017eajih na tleh si vzamemo miren \u010das, da dolgo ostanemo v asanah in resni\u010dno za\u010dutimo telo. Delamo po terapevtskem na\u010delu: ozavesti, odpri in predihaj tisti del telesa, ki ga aktiviramo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vklju\u010dite posnetek in se prepustite vodenju. Samo se pretakajte in ne skrbite: zahtevno je dobro \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\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat.jpg\" aria-label=\"Open image: 14 1 10 Min Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-6307\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_1_10_min_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\">PO\u010cEP ZA PO\u010cEPOM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kratka jutranja ura na temo nagiba medenice. Stoje izvedemo nekaj znanih, preprostih vaj za osnovno razgibavanje nog, medenice in hrbta ter prebujanje diha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo vstanite, vzemite joga trak\u00a0in za\u010dnite s \u0161irjenjem in prebujanjem.<\/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<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Saj \u017ee vse veste. Ve\u010dkrat sem vas spomnila, da bodite pozorni na celoten odnos, ki ga ustvarjate med prakso. Bistvo ni toliko\u00a0polo\u017eaj, temve\u010d na\u0161 odnos. \u0160ele ko je ta spro\u0161\u010den,\u00a0<em>Prana<\/em>\u00a0prosto te\u010de.<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove.webp\" aria-label=\"Open image: Vjezbe Za Kukove 683x1024\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-683x1024.webp\" alt=\"\" class=\"wp-image-6315\" style=\"width:300px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-683x1024.webp 683w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-1025x1536.webp 1025w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove-600x899.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/02\/vjezbe_za_kukove.webp 1281w\" sizes=\"(max-width: 683px) 100vw, 683px\"><\/a><\/figure>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vaje za mo\u010d, pro\u017enost in gibljivost medenice, okoli\u0161kih mi\u0161ic ter kri\u017ea.<\/p>\n","protected":false},"featured_media":10210,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[515,521,520,524,518],"product_tag":[599],"product_need":[901,933,945,965,973],"class_list":["post-19662","product","type-product","status-publish","has-post-thumbnail","product_cat-isias","product_cat-joga-za-boke","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-spletna-joga","product_tag-delovni-nacrt-2025","pa_intenzitet-intenzivno","product_need-boljsa-gibljivost","product_need-nezna-vadba","product_need-podpreti-hrbet-in-hrbtenico","product_need-ublaziti-isias","product_need-vec-moci","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19662","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\/10210"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19662"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19662"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19662"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}