{"id":19663,"date":"2025-03-01T18:47:24","date_gmt":"2025-03-01T17:47:24","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/zmajsko-ciscenje\/"},"modified":"2026-07-10T23:39:36","modified_gmt":"2026-07-10T21:39:36","slug":"zmajevo-ciscenje","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/zmajevo-ciscenje\/","title":{"rendered":"Zmajevo \u010di\u0161\u010denje"},"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:20px\" 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_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<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">JOGA DETOX \u2013 SPODBUDA ORGANOM<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zmaj, ki bruha ogenj, je \u0161el skozi na\u0161 trup in iztisnil zastajanje. S toploto svoje ognjene mo\u010di je prebudil organe, jih zmasiral in spodbudil novo, zdravo notranjo vitalnost. Zmaj je metafora, saj vse to po\u010dnemo sami, na\u0161e telo pa to komaj \u010daka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta mesec poudarjamo prebujanje notranjih sokov, dobesedno prebavnih encimov. Trebu\u0161ne organe \u017eelimo spodbuditi, da u\u010dinkoviteje opravljajo svoje naloge. <strong>Ko vsak del opravlja svojo nalogo, kot je treba, se dobro po\u010dutimo in sijemo.<\/strong> Prebava je seveda tesno povezana s stresom in na\u010dinom, kako \u201cprebavljamo\u201d \u010dustva, zato se bomo posvetili tudi temu in telesu pomagali izpustiti nepredelane izku\u0161nje. Izvajamo veliko rotacij okoli pasu, pulziranja, kr\u010denja in \u0161irjenja ter samomasa\u017eo trebuha. Da ob koncu meseca poletimo kot zmaj, lahkotni in \u010disti, z zdravim ognjem ter brezskrbnostjo prepu\u0161\u010danja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta tema ni primerna za nose\u010dnice, osebe s te\u017ejimi boleznimi trebu\u0161nih organov ali po nedavnih operacijah trebuha.<\/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>spodbujanje prebave in presnove<\/li>\n\n\n\n<li>bolj\u0161o prekrvavitev<\/li>\n\n\n\n<li>razstrupljanje in podporo \u010di\u0161\u010denju organov<\/li>\n\n\n\n<li>prebujanje delovanja trebuha<\/li>\n\n\n\n<li>preto\u010dnost v telesu<\/li>\n\n\n\n<li>\u010dustveno spro\u0161\u010danje<\/li>\n\n\n\n<li>te\u017eave s prehranjevanjem<\/li>\n\n\n\n<li>masa\u017eo trebuha<\/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\/03\/1_2_uvodna_radionica.jpg\" aria-label=\"Open image: 1 2 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1024x576.jpg\" alt=\"\" class=\"wp-image-6619\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/1_2_uvodna_radionica.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\">ZMAJEVO \u010cI\u0160\u010cENJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Spra\u0161ujemo se: kako lahko organe spodbudimo, da za\u010dnejo bolje proizvajati prebavne encime in sokove? <\/strong>Kako lahko spodbudimo prebavne organe k delovanju? V jogi se lahko vedno opremo na ajurvedo in se vpra\u0161amo, kako se povzpeti po lestvici od stagnacije, ki lahko vodi v bolezen, do zdrave, dinami\u010dne dejavnosti notranjega dogajanja in dobrega delovanja organov. Z jezikom ajurvede \u017eelimo\u00a0izbolj\u0161ati svoj prebavni ogenj, AGNI.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Govorili smo o na\u010drtu prehrane oziroma dodatkih in osnovnih na\u010delih, ki jih boste uvedli ta mesec in jih ni\u00a0te\u017eko uporabiti, lahko pa pomagajo prebuditi prebavne sokove in encime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedemo samomasa\u017eo trebuha, nato pa dihalne vaje,\u00a0<em>Ujjayi<\/em>\u00a0in Ognjeni dih, ki ju \u017eelimo ta mesec \u0161e posebej uporabljati za globinsko \u010di\u0161\u010denje in spodbujanje pretoka. Gost\u00a0<em>Ujjayi<\/em>\u00a0dih ogreva, \u010disti in prebuja prekrvavitev, zlasti ko ga pove\u017eemo z dinami\u010dnimi gibi. Ko smo telo energijsko pripravili, nadaljujemo s kratko uro in nekaj ritmi\u010dnimi, dinami\u010dnimi vajami za jedro.<\/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\/03\/3_2_Budenje_zdravlja.jpg\" aria-label=\"Open image: 3 2 Budenje Zdravlja 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1024x576.jpg\" alt=\"\" class=\"wp-image-6621\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/3_2_Budenje_zdravlja.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. PREBUJANJE OGNJA ZDRAVJA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Uro smo za\u010deli stoje, da telo in dih prebudimo z nekoliko \u0161ir\u0161imi gibi. Bistvo je, da je dih gonilo razstrupljanja: gost izdih Ujjayi premakne trebuh, da se stisne in iz globine iztisne vse staro, velik svoboden vdih pa prinese novo energijo. Dih je glavno gonilo energije v telesu. Ta mesec dihamo nekoliko bolj ritmi\u010dno, hitro, dinami\u010dno in mo\u010dno kot obi\u010dajno v jogi, ko se ve\u010dinoma vra\u010damo k po\u010dasnemu, mirnemu in dolgemu dihanju. Proti koncu ure seveda uvedemo po\u010dasno dihanje, da zni\u017eamo\u00a0raven adrenalina, ki jo s temi praksami zlahka dvignemo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato izvedemo dinami\u010den Cat-Cow z gibi nasprotne noge in nasprotnega kolena ter kolena proti nasprotnemu komolcu. Zatem nadaljujemo s\u00a0pozdravi soncu, ki kro\u017eijo brez ustavljanja in tako ogrejejo telo. Izvajamo zaporedja pulziranja iz bojevnika 1 v bojevnika s predklonom, ki stisnejo in raztegnejo trebuh, ter zasuke, v katerih toplo dihamo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Najpomembneje je, da se spomnite: ko ob\u010dutite zastajanje, togost in negibljivost, se ne osredoto\u010dajte nanje. Pozornost usmerite v ob\u010dutek toplote in preto\u010dnosti, ki bo te ob\u010dutke po\u010dasi meh\u010dala.\u00a0<\/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\/03\/6_2_Zmajev_let.jpg\" aria-label=\"Open image: 6 2 Zmajev Let 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1024x576.jpg\" alt=\"\" class=\"wp-image-6624\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/6_2_Zmajev_let.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. ZMAJEV LET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Predstavljajmo si, da zmaj med letom z velikimi krili mo\u010dno zamahuje in glasno re\u017ee zrak okoli sebe. Danes je to metafora za na\u0161 dih, za gost\u00a0<em>Ujjayi<\/em>\u00a0ki zamahuje skozi telo, z vdihom prina\u0161a novo in z izdihom\u00a0izprazni staro energijo. Poskusite na ta na\u010din prebuditi dih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uro smo za\u010deli s prebujanjem energije s poskoki, pri katerih telo nekoliko stresemo. Nato izvajamo \u0161iroke gibe, osredoto\u010dene na dinami\u010dno dihanje in kro\u017eenje okoli pasu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatem za\u010dnemo s kro\u017enimi pozdravi soncu brez ustavljanja in preidemo v nekaj asan s pulziranji, ki so prav tako osredoto\u010dena na dihanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura se veliko vrti in \u0161iri kot zmaj, ki leti visoko in svobodno. V drugi polovici nekoliko umirimo tempo in \u00a0preidemo na druga\u010dne polo\u017eaje z gostim, vendar mirnim dihom Ujjayi. Izvedemo tudi inverzijo\u00a0z zasukom v asani Viparita Karani, zato pripravite jogijski kvader. Za uro potrebujete tudi joga trak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de od za\u010detka smo krenili dinami\u010dno, zato se boste ogreli in prebudili, nato pa se vse drugo naravno nadaljuje.<\/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\/03\/8_2_mndfsf_suptilno_ciscenje.jpg\" aria-label=\"Open image: 8 2 Mndfsf Suptilno Ciscenje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1024x576.jpg\" alt=\"\" class=\"wp-image-6626\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/8_2_mndfsf_suptilno_ciscenje.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. SUBTILNO \u010cI\u0160\u010cENJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>To uro smo posvetili\u00a0nekoliko temeljitej\u0161emu\u00a0spoznavanju krij in razstrupljevalnih pranajam ter tudi svojega trebu\u0161nega predela.<\/strong>\u00a0Na za\u010detku smo se osredoto\u010dili na materialnost sedanjega trenutka. Vrnili smo se sem, da za\u010dutimo gib in dih ter vstopimo v ne\u017enost naravnega dvigovanja in spu\u0161\u010danja trebuha zaradi\u00a0dihanja.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato izvedemo\u00a0Ognjeni dih, vohanje z aktivnim vdihom in izdihom. Izvajamo ga po\u010dasi, da za\u010dutimo urejeno povezavo diha in gibanja trebuha. Pazimo, da ohranjamo ne\u017enost in subtilnost ter ne spro\u017eamo stresnih odzivov telesa. Ne stiskamo zob in ne kr\u010dimo ramen, temve\u010d pustimo naravi, da odpre telo. Vmes smo se malo pretegnili in po\u010divali\u00a0med sklopi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadaljujemo s pranajamo Kapalabhati, izvedemo prijeten Ujjayi dih in v telo vstopamo vse bolj subtilno, z vse ne\u017enej\u0161o pozornostjo. Na koncu malo zmasiramo trebuh in po\u010divamo, da se vse pove\u017ee. Ura je lahkotna, vendar vsebuje fino delo, ki je lahko nekoliko zmedeno, \u010de ga \u0161e ne poznate. Upam, da sem ga dovolj razlo\u017eila. Po\u010dasi, vse se vam bo odprlo. <\/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\/03\/10_2_sloboda_trbuhu.jpg\" aria-label=\"Open image: 10 2 Sloboda Trbuhu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1024x576.jpg\" alt=\"\" class=\"wp-image-6628\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/10_2_sloboda_trbuhu.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. SVOBODA TREBUHU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V nadaljevanju prej\u0161nje ure si danes predstavljamo, da zmaj z odprtjem kril raz\u0161iri prostor pod seboj in globoko v notranjosti osvobodi ta del trebuha. Danes smo zmaj\u010dki, ki vadimo na ta na\u010din.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Trebuh sku\u0161amo pretegniti in organom dati ve\u010d prostora, nato pa jih nekoliko stisniti. Tako se organi\u00a0spodbudijo k delovanju in prebudi se pretok teko\u010din v trebuhu.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedemo\u00a0pozdrave soncu z nekaj dodatki in nekaj asan s poudarkom na krepitvi stranskih trebu\u0161nih mi\u0161ic, kar samodejno pomeni raztezanje nasprotnega stranskega dela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je nekoliko mirnej\u0161a, vendar mo\u010dna. Ni\u010d novega, zato samo po\u010dasi.<\/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\/03\/13_2_druga_perspektiva.jpg\" aria-label=\"Open image: 13 2 Druga Perspektiva 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1024x576.jpg\" alt=\"\" class=\"wp-image-6630\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/13_2_druga_perspektiva.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. DRUGA PERSPEKTIVA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo izbrali drugo \u00a0perspektivo: s hrbtne strani pogledamo proti trebu\u0161ni votlini. Trebuh je najve\u010dji del telesa, ki ga ne oblikujejo kosti; edine kosti tukaj so tiste\u00a0ledvene hrbtenice, zato je zelo pomembno, kako trebu\u0161ne in hrbtne mi\u0161ice sodelujejo, da nas dr\u017eijo pokonci. <strong>Ko zavzamemo pogled\u00a0na trebuh od zadaj, lahko opazimo, da se trebuh med dihanjem premika proti hrbtenici enako kot naprej: \u0161iri in kr\u010di se. <\/strong>Na stiku trebu\u0161nih in hrbtnih mi\u0161ic se lahko pojavijo razli\u010dne te\u017eave, \u010de trebuh ni dovolj mo\u010dan ali \u010de imamo v \u010drevesju vnetje oziroma slab\u0161o prebavo. Pogled na trebuh od zadaj nam pomaga delati prav na tej povezavi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvajali smo preproste vaje, jih nekoliko dlje zadr\u017eali, raztezali vlakna spodnjih hrbtnih mi\u0161ic in aktivirali trebuh, da podpira hrbet med dviganjem ter spu\u0161\u010danjem v polo\u017eaje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S tem poudarkom izvajamo tudi vaje le\u017ee na trebuhu za hrbtne mi\u0161ice in prav tako lepo vstopamo v globino trupa.\u00a0<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer.jpg\" aria-label=\"Open image: 17 2 Juice Mixer 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1024x576.jpg\" alt=\"\" class=\"wp-image-6633\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/17_2_juice_mixer.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. JUICE MIXER<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oziroma po slovensko sokovnik, vendar se mi zdi ime \u201cJuice Mixer\u201d bolj so\u010dno in jasno. <\/strong>Danes smo me\u0161ali svoje prebavne sokove. Za\u010deli smo z nekaj dinami\u010dnimi razgibalnimi gibi stoje, poskakovanjem in stoje\u010dimi\u00a0<em>zasuki<\/em>. Nato sedemo ter izvedemo Ognjeni dih in\u00a0<em>Kapalabhati<\/em>\u00a0da se pove\u017eemo s spodnjim delom trebuha in njegovim odnosom z dihom. Nadaljevali smo s kro\u017enimi pozdravi soncu. Nekoliko pospe\u0161imo tempo, vendar pazimo, da je dih globok in da natan\u010dno izdihnemo, ko stisnemo trebuh. Izvedemo nekaj vaj\u00a0<em>zasukov<\/em>\u00a0in razgibavanja predela okoli pasu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko se zabava\u0161, \u010das hitro mine. Kmalu sedemo in izvedemo \u0161e dva zasuka, nato se ule\u017eemo, naredimo trebu\u0161njak in mali most ter kon\u010dno po\u010divamo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte in vlo\u017eite svojo energijo, saj vam bo po koncu ure \u017eal, \u010de niste dali vsega od sebe.\u00a0<\/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\/03\/20_2_unutarnje_supljine.jpg\" aria-label=\"Open image: 20 2 Unutarnje Supljine 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1024x576.jpg\" alt=\"\" class=\"wp-image-6635\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/20_2_unutarnje_supljine.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. IZ NOTRANJE VOTLINE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tako je, iz globine votline spodnjega dela trebuha premikamo telo, kot da dih izra\u017ea gib. Za\u010deli smo s to pozornostjo: vdih se za\u010dne in raz\u0161iri prostor trebuha ter s tem premakne\u00a0hrbtenico, izdih pa nasprotno, trebuh povle\u010de navznoter in za seboj pritegne preostanek telesa. Najprej s preprostimi gibi in z\u00a0ozave\u0161\u010danjem spodnjega dela trebuha, nato v asanah\u00a0in pulziranjih. Spodnji del trebuha je prazna votlina, iz \u00a0katere ustvarjamo in prepu\u0161\u010damo, mi pa mu \u017eelimo pomagati ohraniti preto\u010dnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro izvajamo\u00a0<em>zasuke<\/em>\u00a0na razli\u010dne\u00a0na\u010dine in veliko gibov pulziramo. Seveda se precej ogrejemo, nato pa tudi spro\u0161\u010damo in prepu\u0161\u010damo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veste\u00a0kako gre. U\u017eivajte v uri in svoji notranji naravi ter dovolite, da vas obsije sijaj zdravja.\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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1024x576.jpg\" alt=\"\" class=\"wp-image-6644\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/24_2_donji_dio_trbuha.jpg 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. SPODNJI DEL TREBUHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vhod v debelo \u010drevo spodaj desno in izhod iz njega spodaj levo sta predela, ki vsekakor potrebujeta\u00a0na\u0161o pozornost.\u00a0\u010crevesje je \u201cvotlo\u201d oziroma prazno in prav zaradi te lastnosti lahko opravlja svojo nalogo. <strong>Zdravje zato povezujemo s preto\u010dnostjo, saj mora po \u010drevesju nenehno dobro potovati vsebina, hkrati pa mora dobro opravljati svojo nalogo vsrkavanja hranil <\/strong>oziroma mikrohranil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ko s premikanjem spodbudimo\u00a0\u010drevesje, mu pomagamo pri dobrem delovanju. <\/strong>Dana\u0161nja ura je osredoto\u010dena na spodnji del trebuha. Spodnji del trebuha pribli\u017eujemo zgornjemu delu stegen, predel nekoliko obra\u010damo in krepimo trebu\u0161ne mi\u0161ice.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro seveda izvedemo nekaj vaj za krepitev nog, zato vsebuje prijetno, zdravo mo\u010d, ter vaje za natan\u010dnost gibanja trebuha in diha.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/03\/27_2_ovijanje.jpg\" aria-label=\"Open image: 27 2 Ovijanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1024x576.jpg\" alt=\"\" class=\"wp-image-6648\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/27_2_ovijanje.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. ODVIJANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za konec je tu kratka ura, ki povzema na\u0161e delo tega meseca. Za\u010deli smo z masa\u017eo in\u00a0ozave\u0161\u010danjem\u00a0trebuha, nato pa izvedli na\u0161i dve\u00a0<em>kriji<\/em>\u00a0Ognjeni dih in Kapalabhati. S tako pripravljenim\u00a0spodnjim delom trebuha vstopimo v gibe in polo\u017eaje. Veliko gibov temelji na obra\u010danju okoli pasu, s poudarkom, kot da dih premika telo: gib podalj\u0161evanja se za\u010dne\u00a0z vdihom, gib kraj\u0161anja iz trebuha pa z izdihom. S to namero in pozornostjo izvedemo dana\u0161njo uro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo nekaj mirnih stoje\u010dih asan\u00a0in si dovolili za\u010dutiti dih ter telo, ki se v polo\u017eaj namesti \u0161e bolje. Tako izvedemo\u00a0tudi\u00a0nekaj sede\u010dih\u00a0polo\u017eajev, vse pa vam je \u017ee znano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte v uri in dobro preme\u0161ajte spodnji del trebuha, da ga zmasirate in izpraznite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bodimo preto\u010dni in zdravi, da zlahka izpu\u0161\u010damo in prepu\u0161\u010damo.<\/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\/03\/2_2_10_min_sat_budnost.jpg\" aria-label=\"Open image: 2 2 10 Min Sat Budnost 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1024x576.jpg\" alt=\"\" class=\"wp-image-6650\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/2_2_10_min_sat_budnost.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\">BUDNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro telesu, dobro jutro prebavi. Ta kratka ura vam pomaga zjutraj prebuditi notranjo energijo telesa, dvigniti toploto in pripraviti prebavo na vse, kar bo morala danes za nas predelati. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V prvem delu izvedemo \u0161tiri preproste vaje\u00a0dvigovanja na prste z razli\u010dicami dvigovanja rok in vstajanja iz po\u010depa. Nato stoje izvedemo zasuk z nasprotnim komolcem proti nasprotnemu kolenu ter nasprotno roko, ki objame nasprotno koleno. Obe sta tudi vaji za ravnote\u017eje. \u010ce ravnote\u017eje izgubljate, se s prosto roko oprimite stene, da se lahko osredoto\u010dite na zasuk z gostim dihom Ujjayi.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato malo zmasiramo trebuh in po\u010divamo v stoje\u010dem zibanju, da se mir vrne k srcu\u00a0in se energija budnosti razporedi po celotnem telesu.<\/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\">U\u017eivajte v vajah in globini votline\u00a0svojega spodnjega dela trebuha, ki je obmo\u010dje zdravja in vitalnosti celotnega telesa.<\/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\/03\/principi-za-probavu_1-01.jpg\" aria-label=\"Open image: Principi Za Probavu 1 01 724x1024\"><img decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-724x1024.jpg\" alt=\"\" class=\"wp-image-6640\" style=\"width:200px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-724x1024.jpg 724w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-1086x1536.jpg 1086w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01-600x849.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/principi-za-probavu_1-01.jpg 1240w\" sizes=\"(max-width: 724px) 100vw, 724px\"><\/a><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02.jpg\" aria-label=\"Open image: Principi Za Probavu 2 02 724x1024\"><img decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-724x1024.jpg\" alt=\"\" class=\"wp-image-6615\" style=\"width:200px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-724x1024.jpg 724w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-1086x1536.jpg 1086w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02-600x849.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/principi-za-probavu_2-02.jpg 1240w\" sizes=\"(max-width: 724px) 100vw, 724px\"><\/a><\/figure>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jogijske vaje za prebujanje prebavnih sokov, krepitev jedra, mo\u010d in podporo razstrupljanju telesa.<\/p>\n","protected":false},"featured_media":10204,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[520,524,526,513,514],"product_tag":[599],"product_need":[893,905,953,969,973],"class_list":["post-19663","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-jogijsko-dihanje","product_cat-prebujanje-prebave","product_cat-razstrupljevalna-joga","product_tag-delovni-nacrt-2025","pa_intenzitet-intenzivno","product_need-bolje-dihati","product_need-razstrupiti-telo","product_need-spodbuditi-prebavo","product_need-vec-energije","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\/19663","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\/10204"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19663"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19663"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19663"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}