{"id":19682,"date":"2025-04-03T12:51:28","date_gmt":"2025-04-03T10:51:28","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vrat-kao-zirafa\/"},"modified":"2026-07-11T00:01:36","modified_gmt":"2026-07-10T22:01:36","slug":"vrat-kot-zirafa","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/vrat-kot-zirafa\/","title":{"rendered":"Vrat kot \u017eirafa"},"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%\">\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=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png\" alt=\"\" class=\"wp-image-6396\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_prsa-03-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">JOGA ZA PRSNI KO\u0160 \u2013 VRATNA HRBTENICA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vratne mi\u0161ice ves dan dr\u017eijo glavo, ki tehta ve\u010d kilogramov, zato nenehno delajo. Zaradi sklju\u010dene dr\u017ee in \u201c\u017eelvjega vratu\u201d so lahko pogosto bole\u010de ter povezane z glavoboli.<br><strong>To je paket vadb, s katerimi vrat in njegovo osnovo, ramena, ohranjamo v dobrem stanju, da imamo kot \u017eirafa dolg vrat brez bole\u010din. <\/strong><br>Namen vaj je okrepiti zgornje hrbtne in globoke ramenske mi\u0161ice, da lahko raztegnemo vratne mi\u0161ice ter odpremo prsne. Vrat naj \u201czraste\u201d iz ramen, name\u0161\u010denih v pravilni rotaciji. Pri vajah pogosto uporabljamo joga trak, se raztezamo in \u0161irimo. Pomaga nam usmerjati lopatici navzdol ter drugo proti drugi in tako ustvariti notranjo mo\u010d okvirja ramen ter zgornjega dela hrbta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vadimo pozorno, da se mo\u010d oziroma napetost pri krepitvi ramen ne dviga navzgor, ne potiska v vrat in ne stiska zob, saj to okrepi stresni odziv (<em>stress response<\/em>), temve\u010d se spu\u0161\u010da, vrat pa se podalj\u0161uje iz mo\u010dne ramenske osnove. Izvajamo \u0161tevilne rotacije ramen za velik obseg gibljivosti tega sklepa ter razgibavanje rok in vratu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Krepimo mi\u0161ice vzdol\u017e hrbtenice s poudarkom na vratnem delu. Z rotacijami jih masiramo ter ne\u017eno in prijetno raztezamo. Odpiramo prsni ko\u0161 in pazimo, da vrat nadaljuje linijo hrbtenice. Glave ne nagibamo nazaj, temve\u010d zelo natan\u010dno podalj\u0161ujemo zadnjo stran vratu. \u0160irimo zmogljivost plju\u010d in uvajamo mirno dihanje s poudarkom na \u201cizdihu navzdol\u201d, s katerim spro\u0161\u010damo stres in napetosti, ki se nabirajo v ramenih ter vratu. <br><strong>Med vadbo u\u017eivamo v dol\u017eini vratu <strong>in odprtosti prsnega<\/strong>ko\u0161a za pokon\u010dno dr\u017eo brez napora.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jogijska terapija za:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mi\u0161ice vratne hrbtenice<\/li>\n\n\n\n<li>gibljivost vratu <\/li>\n\n\n\n<li>gibljivost ramenskega obro\u010da<\/li>\n\n\n\n<li>mo\u010d ramen in rok<\/li>\n\n\n\n<li>delo s trapezasto mi\u0161ico<\/li>\n\n\n\n<li>glavobole<\/li>\n\n\n\n<li>slab spanec<\/li>\n\n\n\n<li>izbolj\u0161anje dihanja<\/li>\n\n\n\n<li>obrazne mi\u0161ice (<strong><em>face<\/em> yoga)<\/strong>)<\/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\/04\/1_3_uvodna_radionica.webp\" aria-label=\"Open image: 1 3 Uvodna Radionica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-7222\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/1_3_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\">VRAT KOT \u017dIRAFA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V predavanju smo govorili o stresu in o tem, kak\u0161en stresni odziv\u00a0<em>(stress response)<\/em>se pojavi v telesu. Telo ima naraven samodejni odziv na stres, boj ali beg, ter po koncu \u201cnevarnosti\u201d spro\u0161\u010da adrenalin in kortizol iz telesa.\u00a0Ko se znajdemo v stresu, lahko s pozornostjo\u00a0spremenimo smer, v kateri se premika, in mesto, kjer se \u201ckopi\u010di\u201d.<br><strong>Namesto da se ramena stisnejo in nastanejo kr\u010di v vratu,\u00a0sku\u0161amo sprostiti ramena in zobe. Vse se za\u010dne pri \u010deljusti.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u010dkrat sem ponovila, kako pomembno se je znati sprostiti tudi med izvajanjem mo\u010dnih gibov, da hkrati ne ustvarjamo stresa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razlo\u017eila sem tudi na\u0161 namen za ta mesec: <strong>pomagati mi\u0161icam bolje namestiti ramena, da vrat zlahka stoji na \u201cpravem mestu\u201d,\u00a0prsni ko\u0161 pa se lahko odpre in vzravna.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo zelo lahkotno uro joge\u00a0z veliko po\u010dasnega, zavestnega gibanja, pri katerem ozave\u0161\u010damo mi\u0161i\u010dne navade v vratu. Spoznali smo osnovne gibe hrbtenice\u00a0v vratnem delu, nekoliko okrepili zgornje hrbtne mi\u0161ice in sprostili vratne.<\/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\/04\/3_3_lagani_povjetarac.webp\" aria-label=\"Open image: 3 3 Lagani Povjetarac 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1024x576.webp\" alt=\"\" class=\"wp-image-7225\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_3_lagani_povjetarac.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. NE\u017dEN VETRI\u010c ZA VRATOM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Temo vratu in ramen smo odprli z ne\u017enim razgibavanjem in zibanjem, pri katerem spro\u0161\u010damo telo ter po\u010dasi ogrevamo\u00a0predel ramen. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo ve\u010d zaporednih pozdravov soncu, pri katerih podalj\u0161ujemo vrat in pazimo na dobro poravnavo, medtem ko ogrevamo celotno\u00a0telo. Nato preidemo na bolj ciljne vaje za zgornji del hrbta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ulegli smo se na trebuh in izvajali vaje, pri katerih lopatici drsita po hrbtu v vse smeri. Krepimo zgornji del hrbta in razgibavamo ramenski obro\u010d, vrat pa ostaja v nevtralnem polo\u017eaju na blazini.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Za\u010dnite po\u010dasi in prijetno. Ura je nekoliko dalj\u0161a, saj se nam ni mudilo in smo se dlje ogrevali.<\/strong><br><\/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\/04\/6_3_energetsko-peglanje.webp\" aria-label=\"Open image: 6 3 Energetsko Peglanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1024x576.webp\" alt=\"\" class=\"wp-image-7227\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/6_3_energetsko-peglanje.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. ENERGIJSKO LIKANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dana\u0161nja ura je zelo natan\u010dno delo z rameni in lopaticama. Name\u0161\u010dali in obra\u010dali smo lopatici ter prebujali mo\u010d v ramenih in zgornjem delu hrbta.<\/strong> <br>Najprej smo se malo razgibali, nato pa za\u010deli s pozdravi soncu, pri katerih podalj\u0161ujemo\u00a0vrat iz ramen. Nato v bojevnikih delamo z joga trakom in namestimo\u00a0roke kot za G<em>omukhasano,<\/em>\u00a0vendar izmeni\u010dno dvigujemo in spu\u0161\u010damo eno ter drugo roko. Nato izvedemo \u201cdvig\u201d, pri katerem\u00a0obe roki skupaj dvigujemo in spu\u0161\u010damo, medtem ko dr\u017eimo trak. Razumeli boste, vse je preprosto in jasno. Vaje ponovimo tudi na tleh, da se lahko resni\u010dno posvetimo podrobnostim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura se imenuje energijsko likanje, ker z njo gladimo in podalj\u0161ujemo vlakna mi\u0161ic vratu, zgornjega dela hrbta ter prostora med lopaticama. Ko se pri vsaki vaji potrudite,\u00a0boste po uri dobro za\u010dutili, da je zgornji del hrbta zglajen in podalj\u0161an. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte in pojdite po\u010dasi. Poskusite se pravilno namestiti, da za\u010dutite dobro smer\u00a0rotacij in delovanja mi\u0161ic.<\/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\/04\/9_3_mindfsf_dodir_podsvijsnim.webp\" aria-label=\"Open image: 9 3 Mindfsf Dodir Podsvijsnim 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1024x576.webp\" alt=\"\" class=\"wp-image-7229\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/9_3_mindfsf_dodir_podsvijsnim.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\">MINDFUL SLOW FLOW VADBA \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. DOTIK S PODZAVESTNIM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zadnja stran telesa je \u201ctemna\u201d, ne v negativnem smislu, temve\u010d ima preprosto manj svetlobe zavesti. To \u0161e posebej velja za zatilje, zadnjo stran ramen in zgornjega dela hrbta.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tam se dotaknemo globokega podzavestnega ob\u010dutka, da smo varni in se lahko zaupljivo prepustimo. <br><strong>\u010ce v podzavesti,\u00a0globoko v avtonomnem\u00a0\u017eiv\u010dnem sistemu in limbi\u010dnih mo\u017eganih, nimamo utrjenega ob\u010dutka varnosti ter podpore, imamo veliko ve\u010djo potrebo po nadzoru, smo bolj prestra\u0161eni in previdni ter la\u017eje zapademo v stresna stanja.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161nja ura je prava meditacija\u00a0skozi telo, posebej ob\u010dutenje zadnjega dela vratu in ramen. Prijetno smo razgibali ramena in se sprostili v nekaj obnovitvenih polo\u017eajih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je lahkotna in spro\u0161\u010dujo\u010da, izvajate jo lahko tudi pred\u00a0spanjem.\u00a0Morda je to \u0161e bolje, saj lahko po tej praksi zaspimo in se spustimo globlje v podzavest ter \u0161e globlje utrdimo zaupanje in mir v svojem bitju. <\/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\/04\/10_3_rast_iz_snage.webp\" aria-label=\"Open image: 10 3 Rast Iz Snage 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1024x576.webp\" alt=\"\" class=\"wp-image-7232\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/10_3_rast_iz_snage.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. RAST IZ MO\u010cI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes za\u010dnemo s kratkim razgibavanjem in nadaljujemo s pozdravi soncu. Vrat podalj\u0161ujemo iz ramen skozi vrh glave. Ko smo se ogreli, izvedemo rotacije za mo\u010d in gibljivost ramen ter zgornjega dela hrbta. V teh polo\u017eajih in gibih krepimo ramenski obro\u010d, vrat pa podalj\u0161ujemo, kot da raste iz mo\u010di svoje osnove.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ob\u010dutek je, kot da je obrobje, ramena in lopatici, mo\u010dno, zato se lahko sredina, vrat in vrh glave, podalj\u0161a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je preprosta, saj se gibi rok ponavljajo, kar nam daje prilo\u017enost, da jih vsaki\u010d izvedemo \u0161e bolje in natan\u010dneje ter ciljano krepimo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Naj vrat in hrbtenica brez napora \u201crasteta\u201d iz mo\u010dne osnove, ki ju podpira.<\/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\/04\/13_3_plivanje_prsno.webp\" aria-label=\"Open image: 13 3 Plivanje Prsno 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1024x576.webp\" alt=\"\" class=\"wp-image-7234\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/13_3_plivanje_prsno.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. PRSNO PLAVANJE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ob tak\u0161nem naslovu je jasno, za kateri gib gre.<\/strong><br>Zna\u010dilen krog rok zelo dobro razgiba celoten ramenski obro\u010d. Lopatice drsijo po hrbtu, hrbtenica se pove\u017ee in dih postane val. Gib smo napovedali \u017ee na za\u010detku ure med splo\u0161nim razgibavanjem, nato izvedli pozdrave soncu ter plavali v razli\u010dnih polo\u017eajih in pristopih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Precej dinami\u010dno plavamo prsno iz osnove bojevnika 1 in\u00a0<em>Prasarite.<\/em>\u00a0Nato se spustimo na tla in ule\u017eemo na trebuh, kjer lahko prsno plavamo z rokami vzporedno s tlemi ter lepo krepimo hrbet. Izvedli smo ve\u010d razli\u010dic gibov rok in dvigov hrbta, prekinjenih z delfin planki.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Besedo plavanje sem namenoma postavila na prvo mesto, saj \u017eelim, da se osvobodite, kot bi bili v morju. Predstavljajte si, da je snov okoli vas gostej\u0161a, gib pa se izra\u017ea kot ples, svobodno in povezano. <\/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\/04\/17_3_snazna_ramena.webp\" aria-label=\"Open image: 17 3 Snazna Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1024x576.webp\" alt=\"\" class=\"wp-image-7236\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/17_3_snazna_ramena.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. MO\u010cNA RAMENA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">To uro smo posvetili mo\u010di in gibljivosti. Za\u010deli smo z ogrevanjem, pri katerem z joga trakom kro\u017eimo z rokami in pridobimo za\u010detno gibljivost. Nato med uro izvajamo \u201csklece iz <em>Down Doga<\/em>\u201c, majhen spust iz <em>Down Doga<\/em> navzdol za krepitev ramen in rok. Pri teh gibih, ki jih ponavljamo vso uro, je klju\u010dno, da gredo komolci navznoter ob rebra in se nikakor ne \u0161irijo navzven.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce se komolci nagibajo navzven, to pomeni, da ramenom primanjkuje dolo\u010dene mo\u010di in zmo\u017enosti rotacije, ki ju pridobivamo prav s temi vajami. V redu je, da vam komolci \u201cuhajajo\u201d, vendar tega ne dovolite brez pozornosti. Poskusite izvesti natan\u010den, nekoliko po\u010dasnej\u0161i gib z manj\u0161im obsegom, pri katerem komolci ostanejo ob telesu. Med uro izmenjujemo vaje za mo\u010d in gibljivost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ura je zelo osredoto\u010dena na ta predel telesa, zato boste v ramenih verjetno za\u010dutili toploto in utripanje.<\/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\/04\/20_3_zamah_krilima.webp\" aria-label=\"Open image: 20 3 Zamah Krilima 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1024x576.webp\" alt=\"\" class=\"wp-image-7239\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/20_3_zamah_krilima.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. ZAMAH KRIL<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Gibi rok navzgor in navzdol, naprej in vstran, ciljajo gibljivost ter mo\u010d globokih mi\u0161ic ramenskega sklepa. Za\u010deli smo stoje, da sklep osamimo in za\u010dutimo, kako gib vpliva na lopatici, vrat ter trapezasto mi\u0161ico.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro iste gibe ponavljamo v razli\u010dnih okoli\u0161\u010dinah in polo\u017eajih, na primer pri prehodu iz\u00a0<em>Down Doga<\/em>\u00a0v\u00a0<em>Up Dog<\/em>\u00a0in iz delfin\u00a0<em>Down Doga<\/em>\u00a0v delfin\u00a0<em>Up Dog.<\/em>.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Veliko delamo na mo\u010di ramen in rotaciji, pri kateri komolce obra\u010damo navznoter, ramena pa navzven.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pazite tudi, da se mo\u010d oziroma napetost pri krepitvi ramen ne dviga in ne potiska v vrat, temve\u010d se spu\u0161\u010da, vrat pa se podalj\u0161uje iz mo\u010dne ramenske osnove.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je teko\u010da. Igramo se, da so roke krila in letimo z lahkotnimi zamahi, hkrati pa potrebujemo mo\u010d, saj za let potrebujemo stabilna ramena.<\/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\/04\/24_3_vlakna_trapeziusa-1024x576.webp\" alt=\"\" class=\"wp-image-7241\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/24_3_vlakna_trapeziusa.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. VLAKNA TRAPEZASTE MI\u0160ICE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V tej uri ponavljamo preprost gib. Joga trak dr\u017eimo v rokah v vi\u0161ini vrha glave, komolci so pod kotom 90 stopinj, nato pa ga spustimo proti spodnjemu delu lopatic in ga vle\u010demo\u00a0z dlanmi narazen. Pri tem krepimo in podalj\u0161ujemo vlakna trapezaste mi\u0161ice. Gib smo predstavili \u017ee na za\u010detku ure, nato pa ga izvajali iz razli\u010dnih polo\u017eajev in osnov, tudi le\u017ee na trebuhu, kjer krepimo hrbtne mi\u0161ice.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u017delimo podalj\u0161ati in odpreti ta predel, zadnji del vratu in zgornji del hrbta, ter okrepiti mi\u0161ice, ki se morajo spustiti, da vrat iz njih zraste kot \u017eirafin.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samo lepo vadite in poskusite\u00a0biti pri gibu natan\u010dni. Seveda veliko dihajte, da telo dobi ves dih, ki ga potrebuje.<\/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\/04\/27_3_dugi_vrat.webp\" aria-label=\"Open image: 27 3 Dugi Vrat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1024x576.webp\" alt=\"\" class=\"wp-image-7243\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/27_3_dugi_vrat.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. DOLG VRAT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo za\u010deli z vajami za vrat in \u010deljust, ki je tesno povezana z vratnimi mi\u0161icami. Tudi v tej uri podalj\u0161ujemo vrat iz ramen. Po ogrevanju s pozdravi soncu z joga trakom \u201clikamo\u201d lopatici navzdol, da se vrat podalj\u0161a. Trak dr\u017eimo z iztegnjenimi rokami in ga vle\u010demo v obe smeri. Pomaga nam usmerjati lopatici navzdol ter ustvarjati notranjo mo\u010d okvirja ramen in zgornjega dela hrbta. Gibe rok s trakom ponavljamo iz ve\u010d osnov, zato bodo postajali vedno jasnej\u0161i in bolj doma\u010di.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dutiti \u017eelimo, da gre mo\u010d navzdol, vrat pa se lahkotno podalj\u0161uje in raste.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>U\u017eivajte in se igrajte. Joga je va\u0161e darilo sebi, samo za vas.<\/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\/04\/31_3_otvaranje_latica.webp\" aria-label=\"Open image: 31 3 Otvaranje Latica 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1024x576.webp\" alt=\"\" class=\"wp-image-7246\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/31_3_otvaranje_latica.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\">10. ODPIRANJE CVETNIH LISTOV<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo za\u010deli s kratko kontemplacijo. Ustavili smo se, polo\u017eili dlani na srce in se vpra\u0161ali: koliko se moje srce bori z ne\u010dim v \u017eivljenju? Kdaj ne \u017eelim, da je nekaj tako, kot je, ali hrepenim, da bi bilo druga\u010de?\u00a0Poskusili smo za\u010dutiti nasprotje, popolno predajo, in se vpra\u0161ali, ali je srce pripravljeno, da se odpre ter prepusti.<br><strong>Krepimo mi\u0161ice medenice, nog in hrbtenice, da nas dr\u017eijo pokonci, mi pa se lahko odpremo ter izpustimo tisto, kar po nepotrebnem dr\u017eimo in nadzorujemo.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je nekoliko nekonvencionalna,\u00a0saj smo veliko \u201cplesali\u201d, \u0161irili prostor srca in dihali\u00a0skozi sr\u010dno energijo. Vse to je del spro\u0161\u010danja ramenskega in sr\u010dnega prostora prsnega ko\u0161a. Naj se odpiranje prsnega ko\u0161a in pokon\u010dna dr\u017ea zgodita tako, da sledita energiji na\u0161ega srca. Prepustite se, u\u017eivajte in za\u010dutite svobodo, ki je tukaj.<\/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\/04\/3_4_dulji_od_zirafinog.webp\" aria-label=\"Open image: 3 4 Dulji Od Zirafinog 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1024x576.webp\" alt=\"\" class=\"wp-image-7249\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/04\/3_4_dulji_od_zirafinog.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\">11. DALJ\u0160I OD \u017dIRAFINEGA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tudi v uri, s katero sklenemo temo, izvedemo nekaj vsega, \u010desar smo se dotaknili ta mesec. <strong>Osrednja nit je bila okrepiti zgornje hrbtne in globoke ramenske mi\u0161ice, raztegniti vratne ter odpreti prsne mi\u0161ice, da vrat \u201czraste\u201d iz ramen. <\/strong>Danes smo dodali \u0161e nekaj mo\u010di v ramenskem obro\u010du, zlasti z vajo delfin Down Dog, pri kateri komolce dvignemo tri centimetre od tal in jim ne dovolimo, da se \u0161irijo vstran. \u010ce je to preve\u010d zahtevno, ostanite v <em>delfin Down Dogu<\/em> in komolce potiskajte navznoter. Delali smo tudi na povezavi zgornjih hrbtnih mi\u0161ic s prsnimi, tako da ene krepimo, druge pa raztezamo. To smo izvedli zelo pozorno, da za\u010dutimo razliko med mo\u010djo in odprtostjo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu smo sedli na tla v <em>Dandasano,<\/em> v kateri hrbet podalj\u0161ujemo skozi sredino, obrobje, ramena in \u010deljust, pa spro\u0161\u010damo, da za\u010dutimo hrbtenico kot svoboden energijski kanal.<\/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\/Dobro_jutro_yoga_budenje.webp\" aria-label=\"Open image: Dobro Jutro Yoga Budenje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1024x576.webp\" alt=\"\" class=\"wp-image-6855\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Dobro_jutro_yoga_budenje.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\">+ 15-MINUTNA VADBA ZA VSAKO JUTRO<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">JOGA ZA DOBRO JUTRO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zjutraj je dovolj, da se razgibamo z nekaj preprostimi gibi ter, kar je najpomembneje, prebudimo in poglobimo dih. Za to je najbolj koristno preprosto ogrevanje z ne\u017enim zibanjem telesa in kro\u017eenjem\u00a0rok, povezanim z dihanjem. V tej kratki uri se postopoma prebujamo,\u00a0izvedemo osnovno razgibavanje, nekaj plesnih gibov rok iz osnove bojevnika 2 in nekaj po\u010depov boginje, nato pa se na kratko \u010dustveno umerimo za prihajajo\u010di dan.<\/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<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\">Ali lahko predam kr\u010d, ob\u010dutek nadzora in boj? Bom sre\u010dnej\u0161a, \u010de to storim?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V jogi se u\u010dimo, da resni\u010dna predaja pride na stabilno osnovo v telesu.<\/p>\n<\/blockquote>\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\"><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Po\u010dasi zapiramo poglavje dela z vratom in gremo naprej. Upam, da boste veliko tega \u0161e naprej vklju\u010devali in uporabljali. <\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vaje za krepitev ramen in zgornjega dela hrbta, odpiranje prsnega ko\u0161a ter spro\u0161\u010danje napetosti v vratu.<\/p>\n","protected":false},"featured_media":10197,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[520,523,526],"product_tag":[599],"product_need":[893,901,945,937,961],"class_list":["post-19682","product","type-product","status-publish","has-post-thumbnail","product_cat-joga-za-hrbtenico","product_cat-joga-za-ramena-in-prsni-kos","product_cat-jogijsko-dihanje","product_tag-delovni-nacrt-2025","pa_intenzitet-srednje","product_need-bolje-dihati","product_need-boljsa-gibljivost","product_need-podpreti-hrbet-in-hrbtenico","product_need-sprostiti-ramena-in-vrat","product_need-zmanjsati-stres","first","instock","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19682","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\/10197"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19682"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19682"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19682"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}