{"id":19676,"date":"2024-12-03T08:57:30","date_gmt":"2024-12-03T07:57:30","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/snaga-odlucnosti\/"},"modified":"2026-07-10T23:39:35","modified_gmt":"2026-07-10T21:39:35","slug":"moc-odlocnosti","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/moc-odlocnosti\/","title":{"rendered":"Mo\u010d odlo\u010dnosti"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p class=\"wp-block-paragraph\">Vztrajnost, odlo\u010dnost, doslednost in disciplina so vrline, ki jih v \u017eivljenju potrebujemo za uspe\u0161no uresni\u010devanje svojih namenov. \u0160ele ko smo disciplinirani in redno ponavljamo neko znanje, postane na\u0161a ve\u0161\u010dina in vrednost, s katero prispevamo okolju. S prakso joge vadimo, kako v telesu prebuditi ostrino odlo\u010dnosti in jasnost gibov, s katerimi te vrline krepimo. Ponavljamo zaporedja, da za\u010dutimo mo\u010d prave potrpe\u017eljive vzdr\u017eljivosti (<em><a href=\"https:\/\/www.insightmeditationcenter.org\/perfection-of-patience\/\" data-type=\"link\" data-id=\"https:\/\/www.insightmeditationcenter.org\/perfection-of-patience\/\" target=\"_blank\" rel=\"noreferrer noopener\">Patient endurance<\/a><\/em>), glavne lastnosti \u010dustvene zrelosti. Krepimo jedro, trup, stranske trebu\u0161ne mi\u0161ice, noge in kineti\u010dno verigo telesa ter stabiliziramo hrbtenico. Prebujamo odlo\u010dnost v telesu, ostro in jasno kot jeza, vendar brez zamere. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010cuje\u010dnost:<\/strong> <a href=\"https:\/\/www.learnreligions.com\/right-intention-450069\" data-type=\"link\" data-id=\"https:\/\/www.learnreligions.com\/right-intention-450069\" target=\"_blank\" rel=\"noreferrer noopener\">Pravilna namera<\/a> oziroma pravilna misel je eden od \u010dlenov Budove plemenite osmere poti. Vodi nas pri tem, katerim mislim nameniti pozornost in mo\u010d ter katere opustiti. \u010ceprav zveni preprosto, je kot vse v na\u0161em umu skrito pod \u0161tevilnimi plastmi. Zato je pomembno dobro raziskati namere v ozadju, iz katerih smo se odzvali. Kontemplacija pravilne namere je ta mesec na\u0161a tema, da lahko \u010dim jasneje re\u010demo: temu DA in temu NE.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:\u00a0<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izgubo mo\u010di jedra <\/li>\n\n\n\n<li>krepitev mi\u0161ic vzdol\u017e hrbta<\/li>\n\n\n\n<li>krepitev stranskih trebu\u0161nih mi\u0161ic<\/li>\n\n\n\n<li>povezovanje jedra in obrobja <\/li>\n\n\n\n<li>krepitev po operacijah<\/li>\n\n\n\n<li>zdravo jezo in odlo\u010dnost<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h3\">Vsebina paketa posnetkov<\/h2>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_sat.jpg\" aria-label=\"Open image: 2 11 Uvodni Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_sat-1024x576.jpg\" alt=\"\" class=\"wp-image-5483\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_sat-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_sat-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_sat-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_11_uvodni_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<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\">MO\u010c ODLO\u010cNOSTI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Najprej smo spoznali pojme mo\u010d, odlo\u010dnost in namere, iz katerih delujemo, ter jih postavili na lestvico. Vse je na lestvici intenzivnosti, zdravje pa je srednja pot dobrega ravnote\u017eja, zdrave preto\u010dnosti ter lahkotnega sprejemanja in izpu\u0161\u010danja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Razumevanje in ozave\u0161\u010danje svojih namer, tega, iz \u010desar se odzivamo, je klju\u010d do sre\u010dnega \u017eivljenja, saj lahko izbiramo, \u010demu dajemo mo\u010d.<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doslednost pomeni svojo odlo\u010dnost vztrajno uresni\u010devati.\u00a0<br>Naj na\u0161a disciplina izvira iz ljubezni, volje in veselja, ne iz krivde ali odpora do sebe. Lahko grem na jogo, da bi odpravila bole\u010dino, ki je v svojem telesu ne maram, ali pa za\u010dnem z jogo ob sprejemanju, da bole\u010dina obstaja in je trenutno ne znam odpraviti, zato se ji bom posvetila s posebno pozornostjo ter potrpe\u017eljivostjo.\u00a0Skozi jogo smo se odlo\u010dili krepiti trup oziroma jedro, torej trebu\u0161ne, stranske trebu\u0161ne in hrbtne mi\u0161ice, seveda iz mo\u010dne osnove medenice in nog. Ura je mirna; po\u010dasi in dolgo smo se umerjali v polo\u017eaje ter \u010distili dih skozi osrednji kanal. Tudi dih je lahko izgubljen, razpr\u0161en in neodlo\u010den, lahko pa je jasen, miren in dolg ter ga izbiramo sami. \u017de od za\u010detka smo uvedli planke, bojevnike in ciljne vaje za krepitev stranske mo\u010di.<\/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\/4_11_uspravnost_bez_napora.jpg\" aria-label=\"Open image: 4 11 Uspravnost Bez Napora 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/4_11_uspravnost_bez_napora-1024x576.jpg\" alt=\"\" class=\"wp-image-5488\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/4_11_uspravnost_bez_napora-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/4_11_uspravnost_bez_napora-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/4_11_uspravnost_bez_napora-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/4_11_uspravnost_bez_napora.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. POKON\u010cNOST BREZ NAPORA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V dana\u0161nji uri smo poudarili zgornje hrbtne mi\u0161ice, trapezasto mi\u0161ico, vrat in lopatice. S preprostimi vajami in joga trakom \u017eelimo lopatici spustiti, okrepiti mi\u0161ice pod njima ter med njima in odpreti prsni ko\u0161 naprej. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ko telo tako namestimo, mu pomagamo zlahka ohranjati dr\u017eo budnosti in odprtosti, pokon\u010dnost brez napora.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V uvodnem ogrevanju smo izvedli dve vaji z joga trakom, ju ponovili med pozdravi soncu in na koncu zadr\u017eali v asanah. Vaji sta preprosti: ena usmerja lopatici navzdol in prsni ko\u0161 naprej, druga pa spodbuja rotacijo zgornjega dela hrbta. Praksi smo dodali nekaj delfin Down Dogov, v katerih krepimo ramenski obro\u010d in izvajamo zunanjo rotacijo ramen.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je precej natan\u010dna. V ramenih in rokah poi\u0161\u010dite nasprotne sile ter joga trak dr\u017eite \u010dvrsto, da se lahko med njegovima koncema dobro raztegnete.<\/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\/7_11_odlucnost_snaga.jpg\" aria-label=\"Open image: 7 11 Odlucnost Snaga 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_11_odlucnost_snaga-1024x576.jpg\" alt=\"\" class=\"wp-image-5490\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_11_odlucnost_snaga-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_11_odlucnost_snaga-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_11_odlucnost_snaga-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/7_11_odlucnost_snaga.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. ODLO\u010cNOST JE MO\u010c<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Postavili smo namero: \u201cNaj bo moja joga praksa odlo\u010dnega ohranjanja jasnih, pravilnih namer.\u201d \u201cNaj vem, v katero smer aktiviram telo, da odlo\u010dno dose\u017eem, kar sem namerila.\u201d \u201cNaj se spustim v \u010disto \u010dutenje, s katerim telo iskreno ve, kaj se dogaja.\u201d \u201cNaj z dihom izrazim najne\u017enej\u0161i odnos do tega, kar \u010dutim.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Te\u00a0namere smo prenesli skozi uro in se med prakso ve\u010dkrat spomnili, da \u017eelimo prebuditi zdravo, mirno in veselo odlo\u010dnost prav z na\u010dinom, kako dr\u017eimo telo. Vadili smo s poudarkom na razgibavanju ramenskega obro\u010da in odpiranju prsnega ko\u0161a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozdrave soncu smo izvedli z mirnimi gibi in dodali delo z joga trakom, ki omogo\u010da ve\u010dji obseg kro\u017eenja z rokami. Prsni ko\u0161 smo odpirali tudi v bojevniku in drugih polo\u017eajih. Na koncu smo se seveda nekoliko umirili in razbremenili kri\u017e z\u00a0<em>Navasano<\/em>\u00a0in nekaj trebu\u0161njaki.<\/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\/9_11_mnsf_duboki_mir_.jpg\" aria-label=\"Open image: 9 11 Mnsf Duboki Mir 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_11_mnsf_duboki_mir_-1024x576.jpg\" alt=\"\" class=\"wp-image-5492\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_11_mnsf_duboki_mir_-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_11_mnsf_duboki_mir_-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_11_mnsf_duboki_mir_-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/9_11_mnsf_duboki_mir_.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW VADBA \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. GLOBOK MIR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo v mirnem sede\u010dem polo\u017eaju, zapremo o\u010di in pozornost spustimo k dihu. Izvajamo osnovno jogijsko dihanje po nekaj smernicah:\u00a0<br>\u2013 vdih in izdih sta enako dolga,<br>\u2013 dih je neprekinjen, brez nenadnega dela in nato \u201c\u0161e malo\u201d,<br>\u2013 med vdihom in izdihom ni premora,<br>\u2013 dih te\u010de lahkotno,\u00a0<br>\u2013 dih polni in prazni trebuh (preponsko dihanje).<br>Ko dihamo na ta na\u010din, ustvarjamo uravnote\u017eeno krivuljo koherentnega diha. Predstavljajte si parabolo, ki ustvarja simetri\u010dne valove.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S tem smo \u017ee spremenili svojo energijo. Nato z nekaj gibi in asanami razgibamo kolke, preidemo v sede\u010di polo\u017eaj in\u00a0<em>Yoni asano<\/em>\u00a0iz katere se spustimo na hrbet ter samodejno znajdemo v le\u017ee\u010dem metulju. Tu se \u0161e malo spro\u0161\u010damo, nato pa nadaljujemo s sklopom: mali most na jogijskem kvadru, iztegnjene noge in medenica na kvadru.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte, globoko se prepustite\u00a0in\u00a0vnesite mir v svoje celice. <\/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\/2022\/12\/11_11_linija_otvorenosti.jpg\" aria-label=\"Open image: 11 11 Linija Otvorenosti 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_11_linija_otvorenosti-1024x576.jpg\" alt=\"\" class=\"wp-image-5494\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_11_linija_otvorenosti-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_11_linija_otvorenosti-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_11_linija_otvorenosti-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/11_11_linija_otvorenosti.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. LINIJA ODPRTOSTI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tudi danes delamo z joga trakom, ki nam pomaga raz\u0161iriti prsni ko\u0161 in namestiti ramena. Ogreli smo se stoje z nekaj krogi ter zasuki s trakom v rokah, nato pa izvedli pozdrave soncu z nekaj dodatnimi podrobnostmi. V stoje\u010dih asanah smo znova vzeli trak, ponovili rotacije in odpiranja ter dodali nekaj predklonov, nato pa spet\u00a0<em>zasuke<\/em>\u00a0in predklon z\u00a0<em>zasukom<\/em>. Za\u010dutiti \u017eelimo, kako se telo \u0161iri v vse smeri. Tako se sku\u0161amo namestiti. \u0160irimo se, kot bi bili iz gume, ali \u0161e bolje, kot bi bili energija, ki preprosto seva v dolo\u010deno smer, namesto da se silimo v dol\u017eino in polo\u017eaj z mi\u0161icami.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Naj se telo samo raz\u0161iri v smeri, ki se mu ponudijo, ko mu damo prilo\u017enost.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo za\u010dnite. Oboro\u017eite se z ljubeznijo do odlo\u010dnosti in z vedenjem, da je to, kar po\u010dnete, resni\u010dno dobro za vas. Ko je te\u017eko, se je vredno potruditi, saj je to pravilen napor, ki nas vodi v dobro smer. <strong> <\/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\/2022\/12\/14_11_bocna_snaga.jpg\" aria-label=\"Open image: 14 11 Bocna Snaga 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_11_bocna_snaga-1024x576.jpg\" alt=\"\" class=\"wp-image-5496\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_11_bocna_snaga-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_11_bocna_snaga-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_11_bocna_snaga-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/14_11_bocna_snaga.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. STRANSKA MO\u010c<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo krepili stranski del trupa, mi\u0161ice, ki jih v vsakdanjem \u017eivljenju ne uporabljamo pogosto, vendar so velika opora pokon\u010dni dr\u017ei. Ne\u017eno smo jih za\u010deli prebujati \u017ee med stoje\u010dim ogrevanjem. Pozdravom soncu smo dodali planke, da pove\u017eemo celotno sprednjo stran, nato pa nadaljevali z nekoliko bolj za\u010dinjenimi asanami. Izvajamo stranske upogibe levo in desno, ve\u010dinoma z joga trakom, ter sku\u0161amo biti natan\u010dni, da ciljamo prav te mi\u0161i\u010dne skupine. Po\u010dasi se premikamo navzgor in navzdol, saj po\u010dasnej\u0161e gibanje zahteva ve\u010d mirne mo\u010di.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ker ura vsebuje precej plankov in zadr\u017eevanja rok v zraku oziroma stran od telesa, je nekoliko intenzivnej\u0161a. Potrudite se in dajte vse od sebe. Kak\u0161en krog pulziranja lahko presko\u010dite ali prilagodite, vendar nadaljujte do konca ure.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Govorili smo o vra\u010danju pozornosti k srcu, najbolj iskrenemu in \u010distemu prostoru, v katerem se lahko odpo\u010dijemo od svojih ran.\u00a0<\/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\/2022\/12\/18_11_trup_njam.jpg\" aria-label=\"Open image: 18 11 Trup Njam 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_11_trup_njam-1024x576.jpg\" alt=\"\" class=\"wp-image-5499\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_11_trup_njam-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_11_trup_njam-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_11_trup_njam-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/18_11_trup_njam.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. TRUP NJAM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tako so\u010dno ime takoj pove, kaj smo po\u010deli: krepili smo trebu\u0161ne mi\u0161ice in jih hranili z gibanjem. Na za\u010detku smo se ogreli ter izvedli nekaj vaj za povezovanje kineti\u010dne verige in mo\u010di trupa. \u017de v pozdravih soncu smo napovedali gibe iz bojevnika 2 v obrnjenega bojevnika, torej natan\u010dne stranske gibe, ki jih izvajamo po\u010dasi in tako uporabljamo stranske trebu\u0161ne mi\u0161ice. Vaje smo ponovili in jih drugi\u010d zadr\u017eali z joga trakom. Trak nam pomaga povezati linije skozi telo in ustvari bolj\u0161o \u201cute\u017e\u201d iz lastnega telesa. Pomaga nam tudi, da se bolje podalj\u0161amo in raztegnemo od znotraj. Uri dodamo\u00a0krepitev stranskih trebu\u0161nih mi\u0161ic iz stranskega delfin planka, \u010de se mu tako re\u010de, nato pa se spustimo na trebuh in izvedemo nekaj vaj za hrbtne ter stranske hrbtne mi\u0161ice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Telo ima te gibe in krepitev tega predela zelo rado. Mo\u010d trupa in stranskih mi\u0161ic je velika podpora celostni stabilnosti.<\/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\/2022\/12\/21_11_ispravan_napor.jpg\" aria-label=\"Open image: 21 11 Ispravan Napor 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/21_11_ispravan_napor-1024x576.jpg\" alt=\"\" class=\"wp-image-5501\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/21_11_ispravan_napor-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/21_11_ispravan_napor-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/21_11_ispravan_napor-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/21_11_ispravan_napor.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. PRAVILNI NAPOR<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pravilni napor oziroma\u00a0<em>Right Effort<\/em> je eden od osmih \u010dlenov Budove plemenite osmere poti. Sestavljajo ga \u0161tirje koraki: prepre\u010dimo nastanek misli in namer, ki nas vodijo v slabo smer; opustimo tiste, ki so \u017ee nastale in nas vodijo v slabo smer; ustvarjamo namere in misli, ki vodijo v dobro smer; ter jih ohranjamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prepoznati moramo namero, vedeti, kam nas vodi delovanje iz nje, ter odlo\u010dno uresni\u010devati le tiste, ki so za nas koristne.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S to mislijo smo izvedli dana\u0161njo uro s poudarkom na povezovanju kineti\u010dne verige in aktiviranju spodnjih mi\u0161ic trupa. Izvedli smo nekaj polo\u017eajev High Lunge in pulziranj v njih s po\u010dasnim dviganjem ter spu\u0161\u010danjem, da se trup in noge pove\u017eejo. Dodali smo bojevnika 3, ki prav tako vklju\u010duje kineti\u010dno verigo telesa, ter nekaj sede\u010dih predklonov, prekinjenih s pulziranjem iz male Navasane. <\/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\/25_11_podrska_srcu.jpg\" aria-label=\"Open image: 25 11 Podrska Srcu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/25_11_podrska_srcu-1024x576.jpg\" alt=\"\" class=\"wp-image-5503\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/25_11_podrska_srcu-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/25_11_podrska_srcu-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/25_11_podrska_srcu-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/25_11_podrska_srcu.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. PODPORA SRCU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Srce je razlog, zaradi katerega vse po\u010dnemo, in zaradi njega je najpomembneje, da nam je dobro, da smo dobro v srcu. \u017delimo se odpreti in \u017eiveti z odprtim srcem, \u017eiveti SR\u010cNO. Zato je zelo pomembno, da imamo oporo in se srce lahko nasloni na varnost na\u0161ih odlo\u010ditev ter pravilnih namer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V srcu ni hrepenenja in odpora; \u017eeli se odpreti vsaki izku\u0161nji, od bole\u010dine in nerazumevanja do veselja. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kot otro\u0161ko srce se odpremo temu, kar je zdaj tukaj, \u010dutimo in ljubimo ter delovanje gradimo iz sprejemanja sedanjega. Uro smo izvedli z jogijskim kvadrom, ki je slu\u017eil kot podalj\u0161ek rok. V nekaterih polo\u017eajih nam je pomagal bolje podalj\u0161ati hrbet, v drugih pa odpreti in raztegniti prsni ko\u0161. Kvader nam je pomagal za\u010dutiti tudi oporo za hrbtom, saj smo ga v nekaj asanah dr\u017eali med lopaticama in se naslonili nanj. Po njegovi povr\u0161ini smo se sku\u0161ali podalj\u0161ati ter pretegniti. Na koncu smo se povsem predali in sprostili le\u017ee na kvadru.\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\/2022\/12\/28_11_dijagonale.jpg\" aria-label=\"Open image: 28 11 Dijagonale 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/28_11_dijagonale-1024x576.jpg\" alt=\"\" class=\"wp-image-5505\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/28_11_dijagonale-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/28_11_dijagonale-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/28_11_dijagonale-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/28_11_dijagonale.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. DIAGONALE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Prav to: diagonale kineti\u010dne verige skozi telo. Krepimo povezave nasprotnih strani telesa prek jedra. Na\u010delo smo izvedli v ve\u010d polo\u017eajih in gibih. Nekateri so intenzivnej\u0161i ter mo\u010dnej\u0161i, drugi bolj spro\u0161\u010deni in nas bolje raztegnejo. Ali lahko na primer v planku dvignemo nasprotno roko in nogo? \u010ce ne, ostanite le z nogo v zraku, v navadnem planku ali po\u010divajte s koleni na tleh. Izvedli smo polmesec za ravnote\u017eje in raztezanje nasprotnih diagonal skozi telo ter dvig nasprotne noge in roke le\u017ee na trebuhu za krepitev enake diagonale skozi hrbet.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ni mi treba veliko opisovati. Kot vedno se gibljemo v razli\u010dnih smereh in krepimo telo na na\u010dine, ki jih v vsakdanjem \u017eivljenju redko uporabljamo. Uporabili smo joga trak, zato si ga pripravite.<\/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\/2_12_bistrina.jpg\" aria-label=\"Open image: 2 12 Bistrina 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_12_bistrina-1024x576.jpg\" alt=\"\" class=\"wp-image-5507\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_12_bistrina-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_12_bistrina-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_12_bistrina-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/2_12_bistrina.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\">10. JASNOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uro smo za\u010deli s postavitvijo namere: \u201cNaj s to prakso med gibanjem telesa prebujam odlo\u010dnost in jasnost, da\u00a0za\u010dutim\u00a0in razumem namere, iz katerih delujem, da se lahko preneham odzivati na tiste, ki mi ne koristijo, ter sledim tistim, ki mi koristijo.\u201d<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S to mislijo vstopimo v prakso. Osredoto\u010dili smo se na trebuh in nanj polo\u017eili dlani, da ozavestimo ta del telesa, iz katerega izvira gib in ki nam daje stabilnost. Izvedli smo precej polo\u017eajev in gibov iz delfin planka, kar je bila nekak\u0161na ponavljajo\u010da se tema. Dodamo \u0161e dve zaporedji iz bojevnika 1 z visokimi zasuki in eno iz\u00a0<em>Prasarite<\/em>\u00a0prav tako z zasukom. Na koncu izvedemo nekaj vaj na trebuhu in hrbtu\u00a0in nato po\u010divamo. Vi pa ostanite v S<em>havasani<\/em>\u00a0\u0161e pet do deset minut.<\/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\/5_12_plohe_tijela.jpg\" aria-label=\"Open image: 5 12 Plohe Tijela 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_12_plohe_tijela-1024x576.jpg\" alt=\"\" class=\"wp-image-5509\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_12_plohe_tijela-1024x576.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_12_plohe_tijela-1536x864.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_12_plohe_tijela-600x338.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/5_12_plohe_tijela.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\">11. POVR\u0160INE TELESA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo z vajami, ki odpirajo prostor za dih. Nato sedemo na tla in izvedemo uvodno dihanje. Najprej smo izvajali miren dih enake dol\u017eine, zatem pa izmeni\u010dno dihanje skozi levo in desno nosnico (<em>Nadi Shodhana<\/em>). Prakso za\u010dnemo z valovanjem hrbtenice in pozdravi soncu, ki smo jih \u201cobogatili\u201d s plankom na eni nogi. \u010ce je to prete\u017eko, ostanite v obi\u010dajnem planku. Iz osnove bojevnika 2 smo izvedli Parsvakonasano in obrnjenega bojevnika, prav tako z joga trakom, da se prijetno raztegnemo ter raz\u0161irimo v vse smeri. Povr\u0161ine telesa ozavestimo, ko se namestimo v polo\u017eaj, zapremo o\u010di in za\u010dutimo telo v prostoru, odnose sprednje in zadnje strani ter njegove linije in povr\u0161ine. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>V prostoru smo usmerjeni skozi \u010disto \u010dutenje; telo ve, da je tukaj, ker \u010duti, kje je. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte ter podarite svojo pozornost in mir, skozi katerega zlahka vidimo napetosti. Iz miru lahko izbiramo, na kaj se \u017eelimo odzvati in na kaj ne.<strong> Mir je prava podlaga za \u017eivljenje pravilnih namer.<\/strong><\/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\/2024\/12\/vjezbe_za_trbuh_2.jpg\" aria-label=\"Open image: Vjezbe Za Trbuh 2 1024x238\"><img decoding=\"async\" width=\"1024\" height=\"238\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/vjezbe_za_trbuh_2-1024x238.jpg\" alt=\"\" class=\"wp-image-5513\" style=\"width:600px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/vjezbe_za_trbuh_2-1024x238.jpg 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/vjezbe_za_trbuh_2-1536x358.jpg 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/vjezbe_za_trbuh_2-600x140.jpg 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2024\/12\/vjezbe_za_trbuh_2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Krepitev odlo\u010dnosti, jasnosti, vztrajnosti in discipline, ki jih potrebujemo za uspe\u0161no uresni\u010devanje svojih namer.<\/p>\n","protected":false},"featured_media":10206,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[520,524,523,513],"product_tag":[598],"product_need":[913,945,937,973],"class_list":["post-19676","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-joga-za-ramena-in-prsni-kos","product_cat-prebujanje-prebave","product_tag-delovni-nacrt-2024","pa_intenzitet-intenzivno","product_need-globlje-notranje-teme","product_need-podpreti-hrbet-in-hrbtenico","product_need-sprostiti-ramena-in-vrat","product_need-vec-moci","first","instock","downloadable","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19676","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\/10206"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19676"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19676"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19676"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}