{"id":19723,"date":"2026-04-29T17:01:43","date_gmt":"2026-04-29T15:01:43","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/rast-drveta\/"},"modified":"2026-07-11T07:02:57","modified_gmt":"2026-07-11T05:02:57","slug":"rast-drevesa","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/rast-drevesa\/","title":{"rendered":"Rast drevesa"},"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=\"500\" height=\"500\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png\" alt=\"yoga class program illustration\" class=\"wp-image-5167\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01.png 500w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_kraljeznica-01-300x300.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">JOGA ZA HRBET<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako v naravi vse raste brez napora? Kako so v majhnem semenu zapisane vse informacije, da lahko zraste v veliko drevo? Kako rastlina ve, kako sonce, zrak in zemljo spremeniti v \u017eivljenjsko energijo? Ker so pogoji pravi in vitalnost preprosto te\u010de. Joga ponuja metode za ustvarjanje pogojev, v katerih lahko skozi nas te\u010deta zdravje in vitalnost. Glavni kanal tega pretoka je hrbtenica. Ta nas dr\u017ei pokonci, obrobje pa se spro\u0161\u010da. Ob\u010dutek rasti drevesa skozi gibe in asane prenesemo v telo. Razgibavamo, razvijamo gibljivost, dekompresijo in mo\u010d hrbta ter drugih podpornih struktur. Ustvarjamo stabilno osnovo, korenino drevesa, ki nam omogo\u010da rast brez napora.\u00a0<strong>Prijetna in zdrava hrbtenica je izhodi\u0161\u010de, iz katerega lahko gradimo zdravje in varnost. Prek nje se telo povezuje v celoto, mi pa se vra\u010damo v sedanji trenutek.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u010cuje\u010di dnevnik: Za\u010duti hrbtenico kot os, skozi katero raste\u0161. Ve\u010dkrat \u010dez dan se spomni za\u010dutiti to os, se povezati z njo in zrasti. Opazi, kaj lahko odpade, ko tako usmeri\u0161 pozornost.<\/em><\/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>bole\u010dine in napetost v hrbtu<\/li>\n\n\n\n<li>te\u017eave s hrbtom<\/li>\n\n\n\n<li>povezanost telesa<\/li>\n\n\n\n<li>odpiranje prsnega ko\u0161a<\/li>\n\n\n\n<li>pokon\u010dno dr\u017eo<\/li>\n\n\n\n<li>mo\u010d hrbtenice<\/li>\n\n\n\n<li>gibljivost hrbtenice<\/li>\n\n\n\n<li>vzdr\u017eljivost in mo\u010d<\/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\/2026\/04\/4_4_uvodna_radionica_drvo_raste.webp\" aria-label=\"Open image: 4 4 Uvodna Radionica Drvo Raste 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1024x576.webp\" alt=\"\" class=\"wp-image-17093\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_4_uvodna_radionica_drvo_raste.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\">RAST DREVESA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tu je nova tema, ki je pravzaprav \u201cstara\u201d, temeljna jogijska tema. Ni nam treba dodati ni\u010d novega, temve\u010d redno izvajati vaje za kakovost hrbtnih mi\u0161ic. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kratko spoznamo osnovni pogled jogijske terapije: zdravja ne sku\u0161amo dose\u010di tako, da nekaj dodajamo, temve\u010d odstranjujemo ovire, ki ga omejujejo. Narava te\u017ei k vitalnosti in mi ji moramo to omogo\u010diti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato spoznamo dejavnike zdrave hrbtenice: mo\u010d, gibljivost, podporno strukturo, pokon\u010dnost brez napora, osnovo, os in rast. Rast seveda ni le telesna, temve\u010d tudi duhovna, rast du\u0161evnih lastnosti, budnosti in zavesti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spoznamo tudi tako imenovano \u201cposturalno disfunkcijo\u201d, skupek lastnosti, zaradi katerih hrbtenica nima dobrih pogojev za zdravje.\u00a0V jogijski praksi se usmerjamo v nasprotje ovir ter vzdr\u017eevanje zdravja razumemo kot odgovornost do sebe in drugih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po kratkem predavanju izvedemo uvodno uro s praksami, ki jih bomo uporabljali. Nekatere osnovne vaje za hrbet se izvajajo le\u017ee na trebuhu, \u010desar zdaj ne morem po\u010deti, zato nas vodim po poti drugih na\u010dinov, s katerimi dose\u017eemo enak ali \u0161e bolj\u0161i u\u010dinek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V tej uri boste morda za\u010dutili delo rok, pazduh, hrbta in povezave \u010dez sprednjo stran telesa, kar je pravzaprav povezovanje vsega v celoto. Osnovna polo\u017eaja za to sta miza oziroma polo\u017eaj na vseh \u0161tirih in plank.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S tem na\u010delom smo se nekoliko poigrali. V redu je, \u010de za\u010dutite tudi nekaj nove mo\u010di. Med mesecem bomo te polo\u017eaje vklju\u010dili v ure in tok drugih gibov. Izvedli bomo ve\u010d stabilnih stoje\u010dih asan in jih morda zadr\u017eali nekoliko dlje. Pripravite si jogijski kvader in joga trak, da bosta pri roki.<\/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\/2026\/04\/7_4_spora_duzina.webp\" aria-label=\"Open image: 7 4 Spora Duzina 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1024x576.webp\" alt=\"\" class=\"wp-image-17092\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/7_4_spora_duzina.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. PO\u010cASNA DOL\u017dINA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V nadaljevanju nove mese\u010dne teme danes delamo na podalj\u0161evanju. Dol\u017eino hrbtenice i\u0161\u010demo z gibom, pri katerem roke segajo navzgor, te\u017ea medenice pa proti tlom, \u0161e pomembneje pa z vdihom, ki v odprtem gibu \u201cnapihne\u201d prostor med vretenci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u010delo smo uvedli na za\u010detku in ga ponavljamo vso uro. Roke dvigujemo visoko ter se \u010dim bolj podalj\u0161ujemo od stopala do nasprotne dlani v Down Dogu, planku in polo\u017eaju High Lunge. \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gib izvajamo z rokami, hkrati pa z njim energijsko izvle\u010demo hrbet. Za\u010dutite lahko usmerjanje energije in po koncu telesnega giba dodate \u0161e malo podalj\u0161anja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skozi gibe gremo po\u010dasi in dol\u017eino ustvarjamo z mirnim nadzorom telesa. Dana\u0161nja ura je zato posve\u010dena po\u010dasni dol\u017eini. Postopno krepimo sprednjo stran telesa ter razvijamo stabilno, povezano mo\u010d, ki je ta mesec tema znotraj teme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedli smo nekaj zaporedij stoje\u010dih in sede\u010dih polo\u017eajev, na koncu pa ostali v spro\u0161\u010denem bivanju v telesu, skozi katerega je stekla ta mirna energija.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-8d04e5c27b2fbb70824527eb10f3a6fd wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:\u00a0<\/em>Dnevnik ta mesec za\u010dni z opisom svojega odnosa, prepri\u010danja in mnenja o sebi ali svojem vidiku. Ni pomembno, \u010de ni tak\u0161no, kot bi si \u017eelela, samo opi\u0161i ga. Bodi iskrena in stvarna. Odnosi in prepri\u010danja so glasovi v nas, ki opisujejo stvarnost, mi pa jim verjamemo. Preden jih lahko spremenimo, jih moramo ozavestiti.\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\/2026\/04\/9_4_paralelno_gravitacijom.webp\" aria-label=\"Open image: 9 4 Paralelno Gravitacijom 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1024x576.webp\" alt=\"\" class=\"wp-image-17091\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_4_paralelno_gravitacijom.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\">2. VZPOREDNO S TE\u017dNOSTJO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zjutraj smo nadaljevali povezovanje in stabilizacijo mi\u0161ic hrbtenice. Na za\u010detku smo si zastavili pogled, da te\u017eave s hrbtom pogosto nastanejo zaradi polo\u017eaja, v katerem je hrbtenica pravokotna na te\u017enost. V tem polo\u017eaju smo ve\u010dino dneva, mi\u0161ice se vedno znova aktivirajo na enak na\u010din, hrbtenica pa se stiska.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V tej uri poudarjamo vaje, pri katerih je hrbtenica vzporedna s te\u017enostjo. Tak\u0161en pogled nam od za\u010detka pomaga druga\u010de do\u017eiveti aktiviranje mi\u0161ic in izzive. Polo\u017eaj je seveda \u201cte\u017eji\u201d, ker je neobi\u010dajen in delajo druge mi\u0161ice, zato se \u017eelimo v ta pogled resni\u010dno v\u017eiveti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Verjetno \u017ee sklepate, da izvajamo polo\u017eaje, pri katerih je hrbtenica vzporedna s tlemi. To so miza oziroma polo\u017eaj na vseh \u0161tirih z aktiviranjem hrbtnih mi\u0161ic z dvigovanjem nog in rok, predkloni s hrbtom vzporedno s tlemi ter\u00a0<em>High Lunge,<\/em>bojevnik 1,\u00a0<em>Parsvottanasana<\/em>\u00a0in\u00a0<em>Prasarita<\/em>. Nato se sede nekoliko spo\u010dijemo in izvedemo \u0161e nekaj predklonov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To delo in mo\u010d povezujemo s pogledom na mirno energijo, ki se razvija, ko hrbtenica postaja mo\u010dnej\u0161a. :)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-bf861963b9b13be3002bf6af92eae5cc wp-block-paragraph\"><em>\u010cuje\u010di dnevnik: <\/em>Kaj je zate duhovnost? Kaj sta svoboda in navdih? Lovi\u0161 ideal, ob\u010dutek ali stanje, ki bi potrdilo tvojo vrednost in napredek? Odgovori si in poskusi opaziti, ali je v odgovoru hrepenenje po ne\u010dem, \u010desar ni, ali odpor do tega, kar je tukaj, kot da ne bi bilo dovolj dobro.<\/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\/2026\/04\/10_4_mndfs_leda_vole.webp\" aria-label=\"Open image: 10 4 Mndfs Leda Vole\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole.webp\" alt=\"\" class=\"wp-image-17094\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_4_mndfs_leda_vole-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. KAJ IMA HRBTENICA NAJRAJE?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo\u00a0s preprosto vizualizacijo hrbtenice in njenih delov ter pozornost usmerimo k njej. Hrbtenica ima rada dobro komunikacijo med posameznimi in sosednjimi deli ter celoto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poglobili smo dih in sprostili\u00a0stres iz telesa. Z vdihom odpremo prostor med vretenci, z izdihom ga sprostimo. S to pozornostjo za\u010dnemo prijetno premikati hrbet in ob\u010dutimo gibanje vsakega vretenca. Pri upogibu in iztegu se spreminja odnos med sprednjo ter zadnjo stranjo hrbtenice: ena se odpira, druga kraj\u0161a. Pri stranskih gibih se spreminja odnos med bo\u010dnima stranema, po\u010dasne rotacije pa izvajamo tako, da se zasuk enakomerno porazdeli po vseh majhnih sklepih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enake smeri z isto pozornostjo ponavljamo v polo\u017eaju\u00a0na vseh \u0161tirih. Na koncu le\u017ee na hrbtu izvedemo neprekinjeno, po\u010dasno in nadzorovano serijo rotacij, ki je prijetna podpora na\u0161emu hrbtu. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte, vzemite si \u010das in resni\u010dno ne hitite. Pomembno je iti po\u010dasi ter se spustiti vase. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-44ea6aadfec7323c54992e55a2c32ff9 wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> Lahko vsaj enkrat za kratek \u010das re\u010de\u0161: \u201cVse je prav tako, kot mora biti,\u201d ali \u201cVse je, kot je,\u201d in sprejme\u0161, da so vsi na\u0161i projekti, \u017eelje, upanja in na\u010drti v procesu? Razumu je ta proces nejasen, vendar je pogum dovoliti mu, da se odvija in te\u010de. Kaj se zgodi, \u010de izpustimo \u201ccontrol freaka\u201d in zaupamo, da se vse kljub temu giblje? Kako bi bilo to perspektivo usmeriti k ne\u010demu te\u017ekemu, \u010desar ne more\u0161 spremeniti?<\/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\/2026\/04\/13_4_rast_iz_korijena.webp\" aria-label=\"Open image: 13 4 Rast Iz Korijena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1024x576.webp\" alt=\"\" class=\"wp-image-17095\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_4_rast_iz_korijena.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 KORENIN<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Izhajamo iz podobe drevesa, ki raste iz \u010dvrstih, mo\u010dnih korenin in \u010drpa mo\u010d zemlje. Danes krepimo korenino svoje hrbtenice, kar pomeni, da z nekaj mo\u010dnimi asanami krepimo noge in mi\u0161ice medeni\u010dnega dna, da se hrbtenica iz njih podalj\u0161a. Naj vas nekaj kratkih zahtevnih trenutkov ne odvrne. To so mi\u0161ice vitalnosti, krepitev nog in medenice pa je nalo\u017eba v zdravje ter mladost. Mo\u010d je sposobnost, ni nujno stres, vsaj tak\u0161en odnos lahko zavzamemo do vaj. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvajamo nekoliko ve\u010d Utkatasan, po\u010dasno in nadzorovano dvigovanje v High Lunge ter Garudasano. Nato se na tleh umirimo in odpremo kolke, da raztegnemo zadnji\u010dne mi\u0161ice, ki smo jih med uro mo\u010dno aktivirali.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnite in izvedite uro po vrsti. Videli boste, kako hvale\u017eno bo pozneje telo. :)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-97be8e3c4edbcc3ba513461837ace2f0 wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> Trud in vlo\u017eek vase prepoznajmo kot darilo, trud za premagovanje te\u017ekega tako telesno kot \u010dustveno. To je budisti\u010dni pojem pravilnega napora, ki ga sestavljajo \u0161tirje koraki. Pravilni napor je na\u0161a vrlina. Vadimo jo.<\/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\/2026\/04\/15_4_namjestena_leda.webp\" aria-label=\"Open image: 15 4 Namjestena Leda 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1024x576.webp\" alt=\"\" class=\"wp-image-17098\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/15_4_namjestena_leda.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\">5. NAME\u0160\u010cEN HRBET<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Izhodi\u0161\u010de dana\u0161nje ure je, kako hrbet namestiti, da se podalj\u0161a iz medenice. Tega se lotimo v dveh delih. Najprej odpiramo in razgibavamo kolke, da medenico bolje namestimo glede na hrbet, nato pa krepimo hrbtne mi\u0161ice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo z razli\u010dicami \u0161irokega po\u010depa in bojevnika 2, v katerih ne\u017eno pulziramo ter prebujamo in navla\u017eimo kolke.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato izvedemo pozdrave soncu, ki jim dodamo\u00a0pulziranje za razgibavanje kolkov, seveda pa razgibamo\u00a0tudi vse drugo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V delu za kolke izvedemo \u0161e bojevnika 2 in\u00a0<em>Prasarito<\/em>\u00a0ter razli\u010dico \u017eabe. Polo\u017eaj boste prepoznali. Vanj vstopajte po\u010dasi in poi\u0161\u010dite koristno mero. Po \u017eabi sedemo nazaj na tla, zato si za sedenje pripravite jogijski kvader ali blazino. Nadaljujemo z\u00a0<em>Baddha Konasano<\/em>\u00a0in nato \u0161e z nekaj vajami okrepimo hrbet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Da za\u010dutimo u\u010dinek obeh povezanih korakov, na koncu znova mirno sedemo, pustimo medenici, da se namesti, hrbtenici pa, da se iz nje podalj\u0161a.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-f8cac67e66592eb54b4289e44c50cc7e wp-block-paragraph\"><em>\u010cuje\u010di dnevnik: <\/em>V hvale\u017enosti obrni pozornost k sebi. Za\u010duti mir in strukturo, ki ju gradimo s prakso dolgih, mirnih linij, ter ozavesti trenutek, ko v telo pride nemir. Kaj ga povzro\u010da? Lahko znova podalj\u0161a\u0161 dih skozi telo in vanj vrne\u0161 mir, ki se bo odrazil v umu?<\/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\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1024x576.webp\" alt=\"\" class=\"wp-image-17100\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_4_2mndfs_sto_jos_kraljaznica_voli.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\">MINDFUL SLOW FLOW VADBA \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. KAJ IMA HRBTENICA \u0160E RADA?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Druga stvar, ki jo ima hrbtenica zelo rada, so inverzije.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato smo dana\u0161njo lahkotno, meditativno uro posvetili\u00a0obra\u010danju navzdol. Dobro, le malo navzdol, vendar tudi to \u0161teje. :) Izvajamo mehak\u00a0<em>Down Dog,<\/em>delfina iz mize,\u00a0<em>Anahatasano<\/em>\u00a0in\u00a0<em>Anahatasana<\/em>\u00a0<em>zasuk<\/em>\u00a0ter vedno veselega zajca.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V teh polo\u017eajih se potapljamo v telo in pustimo pozornosti, da gre v globino. Tu telo od znotraj do\u017eivljamo druga\u010de\u00a0in seveda po tej poti \u00a0poglabljamo dih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hrbtenica ima rada inverzije, \u0161e posebej pa globoko dihanje, ki \u0161iri prostor med vretenci. Ko hrbtu v dekompresiji inverzije dajemo prostor, ga dajemo tudi telesnim ob\u010dutkom ter lo\u010dujemo zavedanje\u00a0od dogajanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Velika razlika je med tem, da se pojavijo misli in \u010dustva, mi pa se vanje takoj potopimo ter jim verjamemo, in tem, da ostajamo v \u0161irini, eno z zavestjo, ki je opazila \u010dustvo, misel ali stanje. Mi smo zavest,\u00a0ne dogajanje v njej. Ta \u0161irina ni abstraktna, temve\u010d je ob\u010dutek telesa. Telo je tukaj in zdaj ter valovi prav na ta na\u010din,\u00a0kot valovi. Iz telesa nastajajo misli in \u010dustva. Bistvo je le, da vidimo, kaj se dogaja v zavesti, ne da bi bili v to\u00a0potopljeni. To je del prakse \u010duje\u010de joge,\u00a0v kateri prav skozi telo ostajamo \u0161irina.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-bf990e356a07c5e1781cee06b14486ed wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> Med prakso izberi en telesni ob\u010dutek, enako pa lahko po\u010dne\u0161 tudi \u010dez dan. Opazuj ga kot dogodek, ki se spreminja in prehaja skozi zavest, ne kot nekaj konkretnega ter nespremenljivega. Lo\u010di opazovalca od opa\u017eenega. Kako iz te perspektive do\u017eivlja\u0161 ob\u010dutek?\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\/2026\/04\/20_4_spiralni_rast.webp\" aria-label=\"Open image: 20 4 Spiralni Rast 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1024x576.webp\" alt=\"\" class=\"wp-image-17101\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_4_spiralni_rast.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\">7. SPIRALNA RAST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Drevo raste tudi spiralno, organsko, teko\u010dine v naravi pa se premikajo v spiralah. Tej temi posve\u010damo dana\u0161njo uro, ki je igra z zasuki okoli osi hrbtenice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo z lahkotnimi spiralnimi rotacijami,\u00a0s katerimi ogrejemo hrbet in organe, nato pa izvedemo pozdrave soncu z zasuki v Low Lungeu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V nekaterih polo\u017eajih rotacije zadr\u017eujemo in jih z dihom poglabljamo. Zasuke izvajamo stoje, v predklonu, vzporedno s tlemi in podobno. To je zanimiva igra z odnosom osi hrbtenice do te\u017enosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rotacijam \u017ee od za\u010detka dodajamo ciljno dihanje, ki ga poznate: z izdihom dodatno\u00a0stisnemo trebuh in poglobimo zasuk, z vdihom pa podalj\u0161amo hrbet. Z dihanjem po\u0161iljamo energijo navzgor. Z vsakim izdihom stisnemo in potisnemo, z vdihom pa se raztegnemo. To je energijski dodatek polo\u017eajem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Brez skrbi, ura je nekoliko dalj\u0161a, saj se spro\u0161\u010damo in valjamo v zasukih\u00a0ter po\u010divamo v\u00a0<em>Shavasani.<\/em>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-d29b9a78bf51da2e64a3f781eed14b54 wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> Kaj v tvojem \u017eivljenju te\u010de organsko in naravno? Kaj je plasti\u010dno, fiksno in ne te\u010de v odnosih, ob\u010dutkih ter telesu? Razmisli o naravi narave in o tem, kako te\u010de energija. Kako pa je pri tebi?<\/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\/2026\/04\/23_4_oko_uragana-1024x576.webp\" alt=\"\" class=\"wp-image-17102\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_4_oko_uragana.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. OKOLI ORKANA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kot smo omenili zadnji\u010d, \u010de se \u017eivljenje vrti okoli osi hrbtenice, ki jo imenujemo os sedanjega trenutka, je ta mirna to\u010dka v sredi\u0161\u010du vrtinca, okoli orkana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo se povezali s tem mirom in sredi\u0161\u010dem v sebi ter izvajali vaje, ki se vrtijo okoli te osi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Znova so to igre z zasuki. Uvedli smo jih sede, nato med ogrevanjem, pozdravi soncu in v nekaj polo\u017eajih, ki smo jih zadr\u017eali. Ura ni preve\u010d naporna, zato se je lotite z veseljem. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V naravi se vse vrti in giblje. Mi \u017eelimo biti mirni s to naravo ter spokojno gledati vrtinec okoli sebe. V telesu je tak\u0161na mirna to\u010dka hrbtenica.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-14837d658785babef4f8846266fe1e5b wp-block-paragraph\"><em>\u010cuje\u010di dnevnik: <\/em>Kje je tvoja mirna to\u010dka? Jo \u010duti\u0161? Ti je dostopna? Kako lahko iz miru opazuje\u0161 nemir? V miru se povezujemo s tem, kar je ve\u010dje, mo\u010dnej\u0161e in globlje od nas. V miru smo v svetosti.\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\/2026\/04\/27_4_rast_iz_Ramena.webp\" aria-label=\"Open image: 27 4 Rast Iz Ramena 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1024x576.webp\" alt=\"\" class=\"wp-image-17103\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_4_rast_iz_Ramena.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:0px\" 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\">9. RAST IZ RAMEN<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">V zadnjem tednu teme se bomo posvetili rasti zgornjega dela hrbta, da se prsni ko\u0161 podalj\u0161a, vrat pa zraste iz svoje osnove. Na za\u010detku smo izvedli preprosto vajo, pri kateri z joga trakom za hrbtom roke in ramena potiskamo navzdol, iz tega potiska pa vrat podalj\u0161ujemo v nasprotno smer. Vajo boste prepoznali, saj je preprosta in smo jo \u017ee izvajali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pravzaprav posnemamo smer prepone in sledimo njeni logiki. Ustvarjamo nasprotni smeri: z vdihom gre prepona navzdol, prsni ko\u0161 pa raste navzgor, kot pri tej vaji. Vklju\u010dimo celotno telo, z vdihom se iz po\u010depa dvignemo, roke spustimo navzdol, prsni ko\u0161 in vrat pa se podalj\u0161ata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vse je preprosto in logi\u010dno. Enak gib izvajamo v ve\u010d vajah in z razli\u010dnimi polo\u017eaji nog. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poskusite se v\u017eiveti v ob\u010dutek, kako se z gostoto giba vrat podalj\u0161a iz ramen in se prsni ko\u0161 odpre. Za\u010dutite, da to ni le smer mi\u0161ic, temve\u010d tudi energije gibanja. Na koncu \u0161e malo okrepimo hrbet na vseh \u0161tirih in se podalj\u0161amo v\u00a0<em>Baddha Konasani.<\/em>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-c52f6d856f693c6ea8cd5b206c8343dc wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> \u00a0Naj rastem v svoji\u00a0Budovi naravi. Naj imam ve\u010d potrpe\u017eljivosti, miru, ljubezni, pravilnega napora in so\u010dutja.<\/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\/2026\/04\/29_4_iz_tisine_prema_nebu.webp\" aria-label=\"Open image: 29 4 Iz Tisine Prema Nebu 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1024x576.webp\" alt=\"\" class=\"wp-image-17104\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/29_4_iz_tisine_prema_nebu.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\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<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. IZ TI\u0160INE PROTI NEBU<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nadaljujemo z logiko prej\u0161nje ure, pri kateri z nasprotnima silama podalj\u0161ujemo zgornji del hrbta in vrat. Ko se z vdihom dvignemo od tal,\u00a0vrh glave podalj\u0161amo navzgor, ramena pa z mo\u010djo rok spustimo navzdol. Z izdihom se vrnemo na za\u010detek. Vdih nas raztegne v rast proti nebu, izdih nas vrne v ti\u0161ino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najprej se potopimo v svojo globino, v ti\u0161ino hrbtenice, kjer sta mir in resnica. Dih pove\u017eemo s strukturo hrbta ter iz te pozornosti gradimo po\u010dasne gibe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tokrat joga trak\u00a0dr\u017eimo za hrbtom in ga naslonimo na zgornji rob medenice,\u00a0pokr\u010dimo komolce in jih pribli\u017eujemo, kar pribli\u017euje lopatici ter spu\u0161\u010da ramena. Polo\u017eaj dodajamo stoje\u010dim in sede\u010dim asanam, v nekaj polo\u017eajih pa izvajamo tudi\u00a0<em>Gomukha<\/em>\u00a0roke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Znova vse po\u010dasi in s polno pozornostjo. Za\u010dutite, kako rastete skozi vrat, morda \u0161e bolj energijsko kot telesno.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<p class=\"has-vivid-purple-color has-text-color has-link-color wp-elements-51fe39bb90cd0c4d94dd51e1a2c61cd4 wp-block-paragraph\"><em>\u010cuje\u010di dnevnik:<\/em> Za\u010duti celoto in gib diha v vsem telesu. Lahko dr\u017eimo kr\u010d v trebuhu ali \u010deljusti, hkrati pa mislimo, da spro\u0161\u010damo ramena in njihovo napetost, vendar to ni celotna pot. Obraz mora biti mehak, notranji izraz spro\u0161\u010den, trebuh in prepona pa odprta. Tako neprijetno izku\u0161njo potopimo v sprejemanje in odprtost. Sprejemamo s telesom.\u00a0<br>Kaj to pomeni zate?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><\/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>Razgibavanje, gibljivost, dekompresija in krepitev hrbta ter podpornih struktur. Ustvarjamo stabilno osnovo, ki omogo\u010da rast brez napora.<\/p>\n","protected":false},"featured_media":16696,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,520,524,523,526,518],"product_tag":[600],"product_need":[901,913,929,945,973],"class_list":["post-19723","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-hrbtenico","product_cat-joga-za-moc","product_cat-joga-za-ramena-in-prsni-kos","product_cat-jogijsko-dihanje","product_cat-spletna-joga","product_tag-delovni-nacrt-2026","pa_intenzitet-srednje","product_need-boljsa-gibljivost","product_need-globlje-notranje-teme","product_need-negovati-prisotnost","product_need-podpreti-hrbet-in-hrbtenico","product_need-vec-moci","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19723","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\/16696"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19723"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19723"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19723"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}