{"id":19664,"date":"2025-07-31T13:10:19","date_gmt":"2025-07-31T11:10:19","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/duge-mirne-linije\/"},"modified":"2026-07-10T23:39:34","modified_gmt":"2026-07-10T21:39:34","slug":"dolge-mirne-linije","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/dolge-mirne-linije\/","title":{"rendered":"Dolge, mirne linije"},"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=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"\" class=\"wp-image-6398\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">PROTISTRESNA JOGA \u2013 MIRNO TELO<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ali lahko preprosto re\u010demo, da je stres kr\u010d in stiska, lahkotnost bivanja pa spro\u0161\u010denost in prostornost? <strong>Stiska v telesu je mi\u0161i\u010dni kr\u010d, stiska uma pa zo\u017eena perspektiva. Zato ta mesec na miren na\u010din i\u0161\u010demo mir in si ga prina\u0161amo z gibanjem ter izbranimi polo\u017eaji. <\/strong>Povezujemo kineti\u010dno verigo in ustvarjamo dolge linije, v katerih je vsak segment podprt ter enako pomemben za stabilnost celote. S po\u010dasnim gibanjem skozi \u010duje\u010de <em>Vinyase<\/em> ter z ostajanjem v mirnih, dolgih polo\u017eajih in obnovitvenih asanah globoko vpisujemo mir in prostornost. Ozave\u0161\u010damo trenutek prehoda iz enega polo\u017eaja v drugega in se gibljemo \u010duje\u010de. S po\u010dasnim gibanjem tako osvetljujemo iskre svojega delovanja, namere, ki nas premikajo. La\u017eje vidimo, katere nam niso ve\u010d koristne, in jih lahko izpustimo. Spro\u0161\u010damo se in opu\u0161\u010damo stres tudi z u\u010dinkovitim globokim, mirnim dihanjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pove\u010danje stabilnosti<\/li>\n\n\n\n<li>gibljivost telesa<\/li>\n\n\n\n<li>raztezanje mi\u0161ic<\/li>\n\n\n\n<li>spro\u0161\u010danje kr\u010dev<\/li>\n\n\n\n<li>globoko sprostitev<\/li>\n\n\n\n<li>protistresno delovanje<\/li>\n\n\n\n<li>jogijsko dihanje<\/li>\n\n\n\n<li>\u010duje\u010de gibanje in meditacijo<\/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\/08\/5_7_uvodna_radionica.webp\" aria-label=\"Open image: 5 7 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-8459\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/5_7_uvodna_radionica.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\">ODPRTOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Odprtost\u00a0\/ prostornost, pojem, o katerem je za nas klju\u010dno meditirati. Ukvarjamo se lahko s katero koli meditacijsko tehniko, vendar je sposobnost biti \u201czunaj\u201d dogajanja bistvena, da razumemo, kaj se dogaja, ne da bi se vanj potopili. Z drugimi besedami to pomeni ozavestiti. Ustvariti prostor pomeni pridobiti mo\u017enost izbire, kako bomo nekaj sprejeli, dopustili in se na to odzvali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enak prostor v telesu pomeni ustvariti nasprotje kr\u010du v mi\u0161icah in fasciji ter\u00a0podpreti dobro kakovost teh tkiv. Ko delamo somatsko in meditiramo skozi telo, s telesom in telesnimi ob\u010dutki ustvarjamo prostor okoli dogajanja in tega, kar \u010dutimo. <strong>\u010cutimo na ravni misli, \u010dustev in telesnih ob\u010dutkov, ki se prepletajo. Ne glede na to, v kateri od teh plasti nekaj prepoznamo, sta ustvarjanje prostora in vra\u010danje v telo na\u0161a pot.<\/strong> Tega se moramo le\u00a0dovoljkrat spomniti in uporabiti. To je na\u0161a\u00a0praksa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spoznamo osnove protistresnega gibanja in obnove ter \u010duje\u010dnost o namerah\u00a0iz katerih v tem primeru izvirajo gibi. Vse se za\u010dne z iskro namere, zato je pomembno, da jo znamo prepoznati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po pogovoru in vpra\u0161anjih preidemo k uri joge, ki je seveda zelo lahkotna in prijetna ter z razlagami obravnava teme, uvedene v uvodu.<\/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\/08\/7_7_dodamo_viskoznosti.webp\" aria-label=\"Open image: 7 7 Dodamo Viskoznosti 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1024x576.webp\" alt=\"\" class=\"wp-image-8461\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/7_7_dodamo_viskoznosti.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. DODAMO VISKOZNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo uvedli dve izhodi\u0161\u010di, ki ju bomo razvijali ves mesec.\u00a0Prvo je, da z dihom izmenjujemo: z vdihom v nas vstopi nekaj novega in sve\u017eega, z izdihom pa sprostimo staro in nepotrebno. To ni abstraktna metafora, temve\u010d dobesedno dogajanje, saj z vdihom sprejmemo kisik, ki ga telo potrebuje, z izdihom pa sprostimo ogljikov dioksid in drugo, \u010desar ne potrebuje. Temu naravnemu na\u010delu diha smo dodali malo vizualizacije, da izpustimo svoje te\u017ee, napore in stres ter vase prinesemo sve\u017eino in po\u010ditek.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drugo izhodi\u0161\u010de je, da z dihom in pozornostjo delu telesa, ki se odpira, dodajamo viskoznost. To pomeni, da tkiva spodbudimo k drsenju in meh\u010danju ter jih navla\u017eimo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ustvarjali smo dolge, mirne linije zadnje strani nog, odklepali zadnje stegenske mi\u0161ice in kite. To je za\u010detek odklepanja telesa in tema, h kateri se bomo \u0161e vrnili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Malo smo se razgibali, nato pa z joga trakom pozorno in ne\u017eno odpirali prostor zadnje strani nog. Vedno do mere, pri kateri te\u010de\u00a0viskoznost in se spro\u0161\u010damo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ura seveda ni naporna, zato samo za\u010dnite in telo vas bo vodilo. :)<\/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\/08\/10_7_somatska_praksa.webp\" aria-label=\"Open image: 10 7 Somatska Praksa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1024x576.webp\" alt=\"\" class=\"wp-image-8464\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/10_7_somatska_praksa.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. SOMATSKA PRAKSA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010detku smo sedli v kratko meditacijo, da se vrnemo k sebi in v svoje telo.\u00a0<strong>Vso uro smo raziskovali na\u010delo meditacije skozi telo oziroma somatske meditacije, da ta pojem dobro spoznamo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Telo je \u017ee prisotno in \u017ee ve, kaj se dogaja. Ko svojo pozornost \u201cspustimo\u201d oziroma pridru\u017eimo telesu in temu, kar \u010dutimo kot telesne ob\u010dutke, na\u0161a zavest prepozna ter razume dogajanje. Takrat sta telo in um eno, sta v jogi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po petih minutah meditacije preidemo v prijetne, po\u010dasne gibe z mirnim in globokim dihanjem. \u010cutimo vsak del giba ter ob\u010dutke v telesu, dih pa spu\u0161\u010damo vse globlje proti trebuhu, da se zgodi globoka izmenjava. Naj gib vstopi v globino telesa, z njim pa tudi na\u0161a pozornost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po uvodnem ogrevanju izvedemo prilagojene pozdrave soncu, po\u010dasne in pulzirajo\u010de, ki so del mese\u010dne teme. V nadaljevanju ure poudarjamo raztezanje zadnje strani nog. \u0160e natan\u010dneje: delo na drsnosti in viskoznosti prani\u010dnega raztezanja \u2026 :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro pazimo na rotacijo stopal, da so pete rahlo obrnjene navzven in z raztezanjem resni\u010dno vstopimo v zadnjo linijo noge od Ahilove tetive do narasti\u0161\u010da zadnjih stegenskih mi\u0161ic na sednicah. Vse izvajamo po\u010dasi in prisotno, zaradi odlo\u010dnosti pa ima dana\u0161nja ura tudi nekaj konkretnosti.<\/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\/08\/12_7_mndfs_iskra_namjere.webp\" aria-label=\"Open image: 12 7 Mndfs Iskra Namjere\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere.webp\" alt=\"\" class=\"wp-image-8466\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/12_7_mndfs_iskra_namjere-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 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. ISKRA NAMERE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tu je prilo\u017enost za popolno sprostitev, prepu\u0161\u010danje in izpu\u0161\u010danje. \u010ce bi poznala \u0161e kak\u0161no besedo v tem nizu, bi jo dodala.<\/strong> Na kratko smo se spomnili, kako se \u201cvrniti k sebi\u201d v sede\u010dem polo\u017eaju, nato pa pre\u0161li v le\u017ee\u010di polo\u017eaj na boku. Ozavestili oziroma, kot sem danes rekla, osvetlili smo prostor okoli sebe in seveda svoje notranje ozra\u010dje. Izvedli smo ma\u010dko, ki lovi svoj rep, ter odpiranje prsnega ko\u0161a \u010dez blazino. Le nekaj polo\u017eajev, vendar smo vsako spremembo jasno ozavestili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro smo pozornost usmerjali v razliko, ki jo za\u010dutimo ob spremembi polo\u017eaja, ter v namere, ki jih kot iskre za\u010dutimo v telesu. Zastavimo si, da se bomo premaknili, vendar se \u0161e ne premaknemo, nato pa se na namero odzovemo zavestno in po\u010dasi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte in se sprostite. Poskrbite, da vam bo udobno, vzemite blazino in odejo, v ozadju si lahko predvajate ne\u017eno prijetno glasbo ter u\u017eivate v tem \u010dasu zase. :)<\/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\/08\/14_7_Otkljucani_zmaj.webp\" aria-label=\"Open image: 14 7 Otkljucani Zmaj 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1024x576.webp\" alt=\"\" class=\"wp-image-8469\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/14_7_Otkljucani_zmaj.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. ODKLENJENI ZMAJ<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V nadaljevanju zamisli o ustvarjanju \u0161irine in prostora v telesu smo se danes posvetili predelu, ki je morda med najbolj zaklenjenimi. To je stik nog in medenice, \u0161e globlje pa psoas. Predel psoasa je eno glavnih in vsekakor najve\u010djih obmo\u010dij stresnega odziva. Pogosto je stisnjen in obremenjen ter kemi\u010dno preplavljen z adrenalinom in kortizolom. Da bi osvobodili tega skritega, zaklenjenega zmaja, smo danes razgibavali dimlje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uvedli smo mehak, ritmi\u010den gib in po\u010dasno odpiranje tega predela z dihom. Izvedli smo nekaj asan, ki ciljajo ta del telesa, da ga raztegnemo in dose\u017eemo njegovo globino. Tako uporabimo terapevtsko na\u010delo: ozavesti, odpri, predihaj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura vsebuje nekaj stoje\u010dih ravnote\u017eij. \u010ce so vam izziv, se postavite ob steno.\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\/08\/17_7_otvoreni_prostor_kuka.webp\" aria-label=\"Open image: 17 7 Otvoreni Prostor Kuka 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1024x576.webp\" alt=\"\" class=\"wp-image-8471\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/17_7_otvoreni_prostor_kuka.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. ODPRTI PROSTOR KOLKA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e malo ostajamo v predelu kolkov, prav na stiku stegnenice z medenico. Izvedli smo nekaj vaj za razgibavanje tega sklepa s kro\u017eenjem noge iz kolka in prebujanjem tega predela. Za\u010dutili boste, kateri del ciljamo: sprednji vstop v nogo, ko je kolk pod kotom 90 stopinj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo splo\u0161no razgibavanje s pozdravi soncu in nadaljevali z nekaj stoje\u010dimi asanami, ki odpirajo kolk ter jih lahko zadr\u017eimo mirno in stabilno. To so bile asane iz dru\u017eine bojevnika 2, smer odpiranja dimelj, s katero ustvarimo prostor v kolku. Pozornost smo pridru\u017eili ob\u010dutkom krepitve, razgibavanja in odpiranja kolka ter dimelj.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na tleh smo izvedli le\u017ee\u010do \u017eabo, najprej eno, nato drugo polovico, za kratek \u010das pa tudi celoten polo\u017eaj, ki kolke odpira precej intenzivno. Smer raztezanja je podobna mo\u0161ki \u0161pagi. V polo\u017eaj vstopite po\u010dasi in poi\u0161\u010dite resni\u010dno koristno mero, pri kateri se dimlje sprostijo ter raztegnejo. Polo\u017eaj ponovimo le\u017ee na hrbtu, kar je seveda bolj spro\u0161\u010dujo\u010de.<\/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\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1024x576.webp\" alt=\"\" class=\"wp-image-8474\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/21_7_raja_kapotasana.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\">6. RAJA KAPOTASANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Le redko uro poimenujem s polnim imenom asane, vendar smo se v dana\u0161nji uri pripravljali na\u00a0<a href=\"https:\/\/www.google.com\/search?client=safari&amp;sca_esv=52ec33392580eac8&amp;rls=en&amp;sxsrf=AE3TifP9-UpzHGxqL1Dk2B2vuXDjSegoWA:1753095476954&amp;q=Raja+kapotasana&amp;udm=2&amp;fbs=AIIjpHxU7SXXniUZfeShr2fp4giZ1Y6MJ25_tmWITc7uy4KIeoJTKjrFjVxydQWqI2NcOhYPURIv2wPgv_w_sE_0Sc6Q2Uz8zlVUFOE6tcDqfo9WH77bvrGoZD2Ke11BgIAarKxhD4VpNPH84x7f3V9oyKgzQ0iW1Dl12uPzRpMveNk-q8SGm7g&amp;sa=X&amp;ved=2ahUKEwir7qTJ5c2OAxW5BNsEHQoTJ_kQtKgLKAF6BAgUEAE&amp;biw=1721&amp;bih=999&amp;dpr=2\" target=\"_blank\" rel=\"noreferrer noopener\">Raja Kapotasano.<\/a>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brez skrbi, nismo \u0161li \u201cdo konca\u201d, temve\u010d smo se usmerili k temu, kar se v asani odpira, nato pa jo izvedli s pripomo\u010dki. Znova smo pripravili dimlje, tokrat s poudarkom na \u0161ir\u0161em obmo\u010dju od kolena do reber. To rada imenujem odpiranje sredi\u0161\u010da sprednje strani telesa. Ustvarjamo prostor v zgornjem delu nog, medenici in spodnjem delu trebuha.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Izvajali smo asane, ki ciljajo to podalj\u0161evanje, vendar bolj kot celoto, povezano, ne kot lo\u010dene segmente. <\/strong>Klju\u010dne priprave so bile razli\u010dica kamele, nekoliko podalj\u0161ana\u00a0<em>Tadasana<\/em>\u00a0in razli\u010dica Up Doga. Pomembno je, da vso uro pazite na hrbet, saj lahko ti polo\u017eaji preve\u010d obremenijo kri\u017e, kar sem poudarjala med name\u0161\u010danjem. Zato smo po polo\u017eajih redno krepili 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\/08\/24_7_najvazniji_prostor.webp\" aria-label=\"Open image: 24 7 Najvazniji Prostor 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1024x576.webp\" alt=\"\" class=\"wp-image-8477\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/24_7_najvazniji_prostor.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. NAJPOMEMBNEJ\u0160I PROSTOR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sedli smo na jogijski kvader in se vpra\u0161ali: v katerem delu telesa je najpomembneje ob\u010dutiti prostor? <\/strong>\u010ceprav sta prostornost in odprtost kakovosti, ki si ju \u017eelimo v celotnem telesu, je prostor prepone najpomembnej\u0161i za splo\u0161en ob\u010dutek lahkotnosti, svobodno dihanje in mo\u017enost, da dobimo dovolj kisika. Ko se prepona giblje svobodno in brez zadr\u017ekov, se sprostita \u010dustvena ter telesna stiska.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo izvajali gibe in polo\u017eaje, s katerimi preponi odpiramo prostor za svobodno gibanje. Predstavljali smo si, kot da imamo nos v preponi in dihamo neposredno vanjo ter iz nje. Pulzirajo\u010de gibe smo podrobno povezovali z ritmom diha, da bi okrepili\u00a0ob\u010dutek njenega gibanja. Izvedli smo nekaj razli\u010dic kro\u017enih gibov z rokami in joga trakom, ki pomagajo premikati rebra naprej in navzgor, lopatici pa drugo proti drugi. Ura vsebuje precej zaklonov, saj tako odpiramo prostor preponi. Pojdite po\u010dasi in ne\u017eno ter pazite na hrbet.<\/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\/08\/28_7_Otvoreno_bocno-1024x576.webp\" alt=\"\" class=\"wp-image-8479\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/28_7_Otvoreno_bocno.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. ODPRTO OB STRANI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V nadaljevanju podalj\u0161evanja linij in ustvarjanja prostora smo se danes posvetili stranski strani telesa. S stranskimi upogibi smo podalj\u0161ali linije ob straneh. Ogreli smo se z nekaj vajami za stransko odpiranje telesa in pozdravi soncu, nato pa izvedli zaporedja iz osnove bojevnika 2: obrnjenega bojevnika in\u00a0<em>Parsvakonasano<\/em>. Te asane so igra z ob\u010dutkom dol\u017eine stranskih strani telesa in povezovanjem dolgih, mirnih linij. \u0160e posebej smo se potrudili\u00a0podalj\u0161ati roko v eno smer, navzgor, nogo oziroma kolke pa v drugo, navzdol, da jasno za\u010dutimo prostor, ki nastane vmes. Poudarili smo odpiranje prostora med rebri in v prsnem ko\u0161u s strani, s \u010dimer znova ustvarjamo prostor za prepono.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu smo se seveda sprostili v\u00a0<em>Bananasani<\/em>\u00a0ki pasivno podalj\u0161uje stranske dele. Ura je mirna in zahteva nekaj mirne mo\u010di, predvsem pa \u017eeli v telo ter um prinesti prostor in svobodo diha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uro smo za\u010deli z namero, da v telesu ustvarimo miren prostor, skozi katerega lahko umu prinesemo mir in \u0161irino ter ozavestimo mo\u017enost manj\u0161e odzivnosti.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha.webp\" aria-label=\"Open image: 31 7 Duge Linije Daha 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1024x576.webp\" alt=\"\" class=\"wp-image-8481\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/31_7_duge_linije_daha.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. DOLGE LINIJE DIHA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dihu se nikamor ne mudi. Rad po\u010dasi potuje po dolgih linijah in odprtih povr\u0161inah telesa. <\/strong>Tako smo danes sklenili temo in poiskali linije, predele ter povr\u0161ine, ki smo jih raziskovali ves mesec. Stransko smo se raztezali iz osnove bojevnika 2, odprli dimlje in psoas v\u00a0<em>Kapiasani<\/em>, zadnje stegenske mi\u0161ice ter notranji stik nog in medenice pa v stoje\u010dih ravnote\u017ejih. Na koncu po\u010divamo v podprtem malem mostu, iz katerega se podalj\u0161amo v odprt le\u017ee\u010di polo\u017eaj \u010dez jogijski kvader in odpremo prsni ko\u0161 na kvadru. Vse to smo ta mesec \u017ee izvajali, zato veste, kako se namestiti, sprostiti in dihati. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je kot ritmi\u010den ples diha in telesa v prostoru. Prepustite se, u\u017eivajte in seveda dajte vse od sebe v vsakem trenutku. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na za\u010detku in koncu postavimo namero, da imamo v telesu ter umu prostor za mir in svobodo izbire ter se s to prakso la\u017eje in bolje spoprijemamo z vsakodnevnimi izzivi.<\/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\/08\/8_7_10minsat_.webp\" aria-label=\"Open image: 8 7 10minsat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1024x576.webp\" alt=\"\" class=\"wp-image-8457\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/08\/8_7_10minsat_.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\">RAZTEZANJE NA STOLU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V skladu z lenobnim tonom teh ur je lenobna tudi kratka 10-minutna ura. Le vstali smo iz postelje, sedli na bli\u017enji stol ter se na njem malo razgibali in pretegnili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najpomembneje je, da smo zadihali, razgibali hrbtenico in podalj\u0161ali nekaj linij. Vzemite stol in joga trak ter kar v pi\u017eami podalj\u0161ajte linije telesa in vzpostavite mirno, dolgo dihanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte in za\u010dnite dan veselo, z jasno postavljeno namero. :)<\/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<p class=\"wp-block-paragraph\">Govorili smo tudi o na\u010dinu vra\u010danja v telo, o brezpogojnem dotiku so\u010dutja. Ko s pozornostjo ali dlanjo pridemo v stik z delom telesa oziroma \u010dustvom, ki boli, to storimo brez obsojanja, odpora ali hrepenenja do tega, kar \u010dutimo.\u00a0<\/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\">V prostor svojega telesa vpi\u0161emo namero, povabilo k prisotnosti:\u00a0<em>naj bom prisotna, da \u010dutim s svojim telesom, in naj vem, kaj \u010dutim. <\/em><\/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>Protistresna joga za dolge, mirne linije, spro\u0161\u010den dih ter ve\u010d prostora v telesu in umu.<\/p>\n","protected":false},"featured_media":10212,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,521,520,526,512,519],"product_tag":[599],"product_need":[893,901,909,929,961],"class_list":["post-19664","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-boke","product_cat-joga-za-hrbtenico","product_cat-jogijsko-dihanje","product_cat-protistresni","product_cat-restorativna-yoga","product_tag-delovni-nacrt-2025","pa_intenzitet-sprosceno","product_need-bolje-dihati","product_need-boljsa-gibljivost","product_need-globlji-pocitek","product_need-negovati-prisotnost","product_need-zmanjsati-stres","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19664","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\/10212"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19664"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19664"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19664"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}