{"id":19736,"date":"2026-06-11T10:15:00","date_gmt":"2026-06-11T08:15:00","guid":{"rendered":"https:\/\/tena.yoga\/sati-yoge-paket\/vjetrenjaca\/"},"modified":"2026-07-11T07:02:59","modified_gmt":"2026-07-11T05:02:59","slug":"vetrnica","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sl\/sati-yoge-paket\/vetrnica\/","title":{"rendered":"Vetrnica"},"content":{"rendered":"\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1042\" height=\"1042\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png\" alt=\"yoga class program illustration\" class=\"wp-image-6398\" style=\"width:80px\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1.png 1042w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-150x150.png 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-1024x1024.png 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.png 600w\" sizes=\"(max-width: 1042px) 100vw, 1042px\"><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">PROTISTRESNA JOGA<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Joga izziv \u2013 Mehka ramena, odprto srce \u2013 pettedenska praksa pet dni na teden.<br><\/strong>Stres, ki ga zbiramo v ramenih, nastaja, ko jih nehote oziroma nezavedno dvigujemo in dr\u017eimo stisnjena. \u010ce smo pogosto v stresnih okoli\u0161\u010dinah, lahko mi\u0161ice \u201czamrznejo\u201d v istem polo\u017eaju, kar vpliva na celotno po\u010dutje v telesu. Zaprta, trda in te\u017eka ramena spu\u0161\u010dajo prsni ko\u0161 ter zapirajo srce, lahko pa prispevajo tudi h glavobolom in slab\u0161emu razpolo\u017eenju. Za spreminjanje tega vzorca izvajamo polo\u017eaje in gibe, s katerimi krepimo zgornje hrbtne mi\u0161ice, raztezamo sprednje prsne mi\u0161ice, obra\u010damo ramena, razgibavamo ramenski obro\u010d, podalj\u0161ujemo zadnjo stran vratu, \u0161irimo zmogljivost diha, izbolj\u0161ujemo pokon\u010dno dr\u017eo ter krepimo jedro trupa in hrbtenice. Ustvarjamo dobro poravnavo za pokon\u010dno dr\u017eo in odprt odnos.\u00a0<strong>Vetrnico poganjata mo\u010d vetra na\u0161ega srca in gibljivost prsnega ko\u0161a, ki se svobodno premika ter je stabiliziran v varnosti.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cuje\u010di dnevnik: Naj srce vodi moje \u017eivljenje. Ozavesti stresne trenutke v dnevu in kako misli ter informacije vplivajo na telo. Zapi\u0161i, kaj ti pomaga la\u017eje \u017eiveti z izzivi in kako se najla\u017eje vrne\u0161 v ravnote\u017eje.<\/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>gibljivost ramenskega obro\u010da<\/li>\n\n\n\n<li>krepitev zgornjih hrbtnih mi\u0161ic<\/li>\n\n\n\n<li>mo\u010d ramen in rok<\/li>\n\n\n\n<li>podalj\u0161evanje prsnih mi\u0161ic<\/li>\n\n\n\n<li>spro\u0161\u010danje vratne hrbtenice<\/li>\n\n\n\n<li>spro\u0161\u010danje napetosti, povezanih z glavoboli<\/li>\n\n\n\n<li>razgibavanje dihalnih mi\u0161ic<\/li>\n\n\n\n<li>pokon\u010dno dr\u017eo<\/li>\n\n\n\n<li>odpiranje prsnega ko\u0161a<\/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: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\/06\/2_5_uvodno_predavanje.webp\" aria-label=\"Open image: 2 5 Uvodno Predavanje 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1024x576.webp\" alt=\"\" class=\"wp-image-17867\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_5_uvodno_predavanje.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\">VETRNICA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mehka ramena, odprto srce<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobrodo\u0161li v novem joga izzivu, v katerem se vsako jutro in vsak dan vsaj malo vra\u010damo k sebi ter izvajamo prakso, ki meh\u010da ramena in prsni ko\u0161, spodbuja svobodo diha ter odpira srce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uvod sem razdelila na dva dela: \u201cmehka ramena\u201d, bolj strokoven in tehni\u010den del, povezan s\u00a0<em>stresnim odzivom<\/em>\u00a0v ramenih in njihovim splo\u0161nim razgibavanjem ter\u00a0<a>+<\/a>\u00a0gibljivostjo, in bolj duhovni del \u201codprto srce\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za obravnavo stresa v ramenih izvajamo vaje za aktiviranje in spro\u0161\u010danje mi\u0161ic, raztezanje, krepitev nasprotnih mi\u0161i\u010dnih skupin, odstranjevanje vzrokov stresa, ustvarjanje novih posturalnih navad, poglabljanje diha in masa\u017eo. Te ciljne vaje za ramenski obro\u010d izvedemo po predavanju v prvem delu ure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omenimo tudi pomen fascije kot vezivnega tkiva, ki potrebuje so\u010dnost, preto\u010dnost in gibljivost. Te lastnosti bomo ta mesec prebujali s spontanimi, organskimi gibi. Pri zamahu rok se v gib vklju\u010dijo vsi sklepi in skupaj ustvarjajo kineti\u010dno verigo. Gib je spontan, odklenjen in ozave\u0161\u010da prostor okoli sebe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V delu \u201cOdprto srce\u201d govorimo o poti proti zdravju, na kateri telesa, \u010dustev in uma ne moremo lo\u010diti. Ta te\u017enja in pot proti zdravju sta na\u0161a duhovna pot.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<p class=\"wp-block-paragraph\">Vse gre skozi telo in njegovo neposredno izku\u0161njo. Pove\u017eemo jo s teko\u010dimi gibi in tokom, ki ga spu\u0161\u010damo skozi sebe ter povabimo \u201chealing power\u201d, da te\u010de skozi nas. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V vajah izvedemo tehni\u010dni sklop za vrat in ramena ter kratek uvod v spontane gibe. Vse bomo podrobneje razvijali med urami tega meseca.<\/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-e1fae116c1b37bb7a0ec21070ca92db7 wp-block-paragraph\">\u010cuje\u010di dnevnik:<br>Naj moja perspektiva obi\u010dajnega postane zavedanje svetosti vsakega trenutka in bivanja prav skozi zbranost v telesu ter srcu, skozi vrednost, ki je v meni in je nadaljevanje bo\u017eanskega. S temi namerami naj v sebi utrdim te lastnosti in jih polno \u017eivim: ti\u0161ino uma, ljube\u010do poni\u017enost in iskreno so\u010dutje. Naj bo moja praksa obred, v katerem obi\u010dajno stvarnost preobra\u017eam v prebujeno stvarnost.<\/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\/06\/4_5_1_dan.webp\" aria-label=\"Open image: 4 5 1 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17866\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_5_1_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. DAN \u2013 Kro\u017eni pozdravi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dana\u0161njo uro smo posvetili u\u010denju in ponavljanju razli\u010dice pozdrava soncu, ki jo bomo uporabljali v tem mese\u010dnem izzivu. To je lahkoten in teko\u010d cikel, ki se za\u010dne sede na petah na zadnji strani podloge ter kro\u017ei navzgor in nazaj.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta mesec sem uvedla gibe roke kot vetrnica, vklju\u010dene v val in zamah celotnega telesa, ki ritmi\u010dno izvira iz kolkov, potuje skozi hrbtenico ter ga spremljata jasen vdih in izdih.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Da bi se vedno bolj potopili v spontanost in preto\u010dnost gibov ter jih izvajali brez razmi\u0161ljanja, smo danes pravzaprav vso uro samo kro\u017eili. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura je kratka, zato smo skupaj izvedli \u0161tiri kroge na vsako stran ter jo sklenili \u0161e z eno vajo in kratkim spro\u0161\u010danjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017delimo se vedno bolj potopiti v gibe in ostati v ob\u010dutkih, ki te\u010dejo ob \u0161irini in gibljivosti. Upam, da so vam gibi jasni in prijetni. Vedno bolj se jim bomo prepu\u0161\u010dali. Ne pozabite, da ni tako pomembno, ali vsak zamah kolkov natan\u010dno spremlja vsak zamah roke. Pomembno je, da se potopimo in celo zaple\u0161emo. Va\u0161i spontanost in ustvarjalnost sta dobrodo\u0161li. <\/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-7c83420e20f5190614b09597e513682a wp-block-paragraph\">\u010cuje\u010di dnevnik: Mesec za\u010dnemo z zamislijo ti\u0161ine. Kaj je zate ti\u0161ina? Kako se telo po\u010duti, ko je um tih?<\/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\/06\/5_5_2_dan.webp\" aria-label=\"Open image: 5 5 2 Dan\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan.webp\" alt=\"\" class=\"wp-image-17868\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_5_2_dan-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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. DAN \u2013 Samo kro\u017eno<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo tam, kjer smo v\u010deraj kon\u010dali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sedemo na pete na koncu podloge ter se potopimo vase in v svoj dih. Prebujanje za\u010dnemo s kro\u017enimi gibi rok, enakimi, kot jih pozneje izvajamo v pozdravih soncu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato kot v\u010deraj izvedemo pozdrave, v katerih se odpiramo kot vetrnica in iz kolkov pulziramo s celotnim telesom. \u0160e vedno jih usvajamo ter se vanje potapljamo, da se jim lahko povsem prepustimo. Tudi danes izvedemo le en polo\u017eaj in po\u010divamo v <em>Shavasani<\/em>. :) Preprosto, \u010dim preprosteje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ob vsakem premoru se vra\u010damo k notranji ti\u0161ini.\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-d8d969f6c049c8c66a2efbe2d522f8e7 wp-block-paragraph\">Postavi namero:\u00a0Kje je tvoja notranja ti\u0161ina? Kako lahko pride\u0161 do nje?<\/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\/06\/6_5_3_dan.webp\" aria-label=\"Open image: 6 5 3 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17869\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_5_3_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. DAN \u2013 Biti prav tukaj<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Biti tukaj, v svoji ti\u0161ini, v ti\u0161ini uma in popolni prisotnosti v telesu ter srcu. Mogo\u010de je prav zdaj in samo zdaj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S to kratko spodbudo\u00a0se zjutraj znova potopimo v kro\u017ene gibe. Ve\u010d pozornosti namenimo krogom rok, kot da se vrti vetrnica. Roke podalj\u0161ujemo v vse smeri, da ustvarijo zelo velik krog. Vsi sklepi rok in ramen so spro\u0161\u010deni ter pomagajo ustvarjati \u0161irino giba.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kroge ponovimo v bojevniku 1, kjer se v stabilni osnovi prezra\u010dimo. Na koncu nekoliko okrepimo jedro in pove\u017eemo prakso, nato pa se sprostimo na tla ter vso te\u017eo telesa predamo te\u017enosti. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ti\u0161ina je pomembna, ker v njej lahko resni\u010dno \u010dutimo. Pustimo telesu in srcu, da se odpreta resni\u010dni svetosti \u017eivljenja ter spoznanju, da je telo prostor, v katerem prebiva bo\u017eansko.\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-2754257f839e81f5839e17497aa3c7fb wp-block-paragraph\">\u010cuje\u010di dnevnik: Ni ti treba ni\u010desar skleniti ali \u201cmisliti\u201d. Odpo\u010dij si v ti\u0161ini uma, v kateri se pozornost zdru\u017ei v \u010disto \u010dutenje, in pusti telesu, da spregovori.<\/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\/06\/7_5_4_dan_2.webp\" aria-label=\"Open image: 7 5 4 Dan 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1024x576.webp\" alt=\"\" class=\"wp-image-17873\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/7_5_4_dan_2.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. DAN \u2013 Od znotraj navzdol<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes ve\u010d pozornosti namenimo razgibavanju vratu in zgornjega dela ramen. \u017de med ogrevanjem izvajamo ciljne vaje, pri katerih aktiviramo in dvignemo ramenske mi\u0161ice, nato pa jih hitro spustimo ter raztegnemo z rotacijami in gibi glave. Videli boste.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ura sicer te\u010de kot doslej, s kro\u017enimi gibi in vetrnico rok, ki \u0161iri prsni prostor ter zmogljivost diha. Proti koncu z nekaj razli\u010dicami delfin planka znova osredinimo trebuh, malo moramo. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ker je ogrevanje nekoliko dalj\u0161e, ima ura kak\u0161no minuto ve\u010d.<\/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-837e261710e8ce05864d69cefe5d2c26 wp-block-paragraph\">\u010cuje\u010di dnevnik: \u010cuti\u0161, da lahko preprosto spusti\u0161 pozornost navznoter, v stik srca in diha? Kaj je tam? Kako miren je um in kako dolgo ti dovoli ostati tam, v \u010distem \u010dutenju ter zbranosti? Ve\u010dkrat razi\u0161\u010di ta stik in odgovori brez obsojanja. Ni treba, da je druga\u010de, samo poglej, kako je.<\/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\/06\/8_5_5_dan_mndfs-1-1024x576.webp\" alt=\"\" class=\"wp-image-17872\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_5_5_dan_mndfs-1.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\">30 MIN \u2013 MINDFUL SLOW FLOW<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. DAN \u2013 \u010cisto \u010dutenje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010deli smo z odvijanjem\u00a0stresa iz vratu z ne\u017enimi in prijetnimi kro\u017enimi gibi glave. Medtem ko stres odvijamo, pozornost zvijamo vase prav skozi prijetnost giba. Malo razgibamo ramena in vrat ter s kro\u017eenjem i\u0161\u010demo pot prijetnosti, da pridobimo ve\u010d prostora in odprtosti. Pri razgibavanju je vse spro\u0161\u010deno: glava se ziblje in sledi gibu ramen ter obratno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato zavzamemo\u00a0<em>Anahatasana zasuk,<\/em>\u00a0klju\u010dni polo\u017eaj za spro\u0161\u010danje rame v tej smeri. Namestite se z blazino in se poskusite sprostiti proti spodnji rami.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu za kratek \u010das vstopimo v meditacijo, v kateri pustimo, da se dih raz\u0161iri prek telesnih meja in postane prosojnej\u0161i od nas.<\/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-9df894421ed96fb739f6933340968ef1 wp-block-paragraph\">\u010cuje\u010di dnevnik: Poi\u0161\u010di ti\u0161ino svojega srca in vrednost miru, skozi katerega smo povezani z vi\u0161jim, bo\u017eanskim in svetim, ki prebiva v nas.<\/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\/06\/11_5_6_dan.webp\" aria-label=\"Open image: 11 5 6 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17874\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/11_5_6_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. DAN \u2013 Plavanje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nadaljujemo z znanim prezra\u010devanjem prsnega ko\u0161a. Danes smo poudarili in ponavljali gib rok \u201chrbtno plavanje\u201d, svojo vetrnico. Z njim smo sku\u0161ali prodreti globlje v ramena, vrat in prsni ko\u0161. Sprostite glavo in zgornji del hrbta, da zamah roke vpliva v globino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zadr\u017eali smo nekaj rotacij s poudarkom na polo\u017eaju rame in lopatice, skozi vse pa speljali globok dih.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu izvedemo mali most, v katerem podalj\u0161ujemo vrat in zgornji del ramen, nato pa \u0161e nekaj vaj za aktiviranje jedra.<\/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-f2f740fea980b9f6b33bcfa0ad4e990d wp-block-paragraph\">\u010cuje\u010di dnevnik: Za\u010duti govor telesa skozi jezik kr\u010da in spro\u0161\u010denosti. Prepoznaj stanje uma, ko se telo, \u010detudi le malo, zakr\u010di. Ali nekaj nadzoruje, se oklepa hrepenenja ali odpora? Poskusi opaziti, kaj se zgodi, \u010de kr\u010d sprosti\u0161, vendar ohrani\u0161 mo\u010d, stabilnost, budnost in odlo\u010dnost. Kako se bo polo\u017eaj razvijal? Igraj se s tem. V kr\u010du smo v odporu in boju, brez njega pa drsimo skozi \u017eivljenje ter si dovolimo \u010dutiti. Zapi\u0161i svoja opa\u017eanja. <\/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\/06\/13_5_7_dan.webp\" aria-label=\"Open image: 13 5 7 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17875\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/13_5_7_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. DAN \u2013 Bogata s prisotnostjo<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tudi danes se na kratko osredinimo in izvedemo \u201cvetrni\u010daste\u201d gibe v\u00a0kro\u017enih\u00a0pozdravih soncu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Spomnimo se, da ponavljanje mo\u017eganom ponuja prostor za \u201cdolg\u010das\u201d. \u010ce pa se potopimo v telo in resni\u010dno za\u010dutimo vsak gib, vsak dih, ki potuje z njim, in vsak trenutek v telesu, je vsaka izku\u0161nja nova ter posebna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Povabljeni smo tudi, da se izrazimo skozi gib, strastno z vsakim vdihom, izdihom in zamahom telesa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo vetrnico z rokami izvedli iz osnove bojevnika 2 in v njej pulzirali, da za\u010dutimo \u0161irino. Nato enake gibe izvajamo s kolenom na tleh. Za kratek \u010das ostanemo tudi v\u00a0<em>Janu Shirshasani.\u00a0<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vemo, da je v sedanjem trenutku zapisana vsaka dosedanja izku\u0161nja, prav v njem pa postavljamo namere in navade za svoj dan.\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-89d1b6268f393a53f91ad00ec5a89dff wp-block-paragraph\">\u010cuje\u010di dnevnik: Naj bom spro\u0161\u010dena in odprta, da ostanem v telesu ter za\u010dutim polo\u017eaj. Naj razlikujem, kaj je v glavi in v katerih predsodkih je zapisano, kako bi nekaj moralo biti. Naj se spustim v \u010disto \u010dutenje vsakega polo\u017eaja, ki je vedno nov, in ostanem v sve\u017eini resni\u010dne prisotnosti.<\/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\/06\/14_5_8_dan.webp\" aria-label=\"Open image: 14 5 8 Dan\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan.webp\" alt=\"\" class=\"wp-image-17894\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/14_5_8_dan-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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. DAN \u2013 Zavito<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes se razgibavanja ramen in zgornjega dela hrbta lotimo na znan, vendar nekoliko druga\u010den na\u010din.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najprej se ogrejemo\u00a0z<em> gibi Cat-Cow<\/em> in jim dodamo <em>zasuk<\/em> ramen. Z izdihom gre ena rama navzdol, druga navzgor. Poskusite iti do konca in v globino, da resni\u010dno za\u010dutite razliko med nasprotnima ramenoma in nasprotni smeri njunega gibanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro te\u010demo in vse se naravno nadaljuje. Zdaj \u017ee poznate na\u0161 mese\u010dni na\u010din, zato samo za\u010dnite in ponesla vas bosta zanos telesa ter diha. :)\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu po\u010divamo v <em>Shavasani<\/em> in pozornost usmerimo v te\u017eo telesa kot povabilo k sprostitvi ter topljenju proti tlom. To je prilo\u017enost, da se dovolj umirimo in naravno zaznamo utripanje diha. Ne da bi karkoli spreminjali, mu pridru\u017eimo pozornost in samo opazujemo.<\/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-9871448e2e7d1ce1358893841b7d726e wp-block-paragraph\">\u010cuje\u010di dnevnik: Spomni se, da nisi telo in um, ki ga komentira. Kaj si? Kako mo\u010dno lahko sebe zazna\u0161 kot utripajo\u010de energijsko bitje, nelo\u010dljivo od celote? Na to vpra\u0161anje ni pravilnega odgovora. Je bolj kot\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Koan\" target=\"_blank\" rel=\"noreferrer noopener\">koan,<\/a>zato mu le dovoli odmevati.<\/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\/06\/15_5_9_dan.webp\" aria-label=\"Open image: 15 5 9 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17895\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_5_9_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. DAN \u2013 Nota ne\u017enosti<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160e en dan, da se razgibamo v ritmu svojega srca in diha. Uro smo podalj\u0161ali za nekaj minut prav zato, ker smo za\u010deli po\u010dasi, s povezovanjem pozornosti z dihom v srcu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de sam spust tja, vase, prebuja ne\u017enost in ogreva sr\u010dno energijo. Pustimo umu, da se znova uti\u0161a, mi pa ostanemo v ob\u010dutku srca.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med uro te\u010demo skozi ogrevanje ramen s kro\u017enimi gibi in nekaj polo\u017eaji, v katerih pulziramo ali jih zadr\u017eujemo. Vse po\u010dasi gradimo drugo na drugem, da se prezra\u010dimo in energija ste\u010de skozi celotno telo. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se znova umirimo v <em>Balasana zasuku.<\/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-642ce168e722060a24b628722dbb67cf wp-block-paragraph\">\u010cuje\u010di dnevnik: Vse dosedanje je strnjeno v sedanji to\u010dki. Sedanji trenutek je ob\u010dutek, ne moremo ga misliti in nato ujeti, temve\u010d ga moramo za\u010dutiti. Opazuj, kako ti gre spomniti se biti v sedanjosti in nato za\u010dutiti sedanji trenutek, iz trenutka v trenutek.<\/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\/06\/16_5_10_dan_mndfs2.webp\" aria-label=\"Open image: 16 5 10 Dan Mndfs2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1024x576.webp\" alt=\"\" class=\"wp-image-17902\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/16_5_10_dan_mndfs2.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\">30 MIN \u2013 MINDFUL SLOW FLOW<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">10. DAN \u2013 Prijeten vrat<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kot v\u010deraj za\u010dnemo s kratko meditacijo v sr\u010dnem prostoru in se potopimo v ti\u0161ino svojega sredi\u0161\u010da. Nato po\u010dasi in ne\u017eno razgibamo ramena ter vrat in izvedemo nekaj polo\u017eajev za globlji stik s tem delom telesa. Spustimo se na bok in le\u017eimo na eni rami, pri \u010demer podalj\u0161ujemo prsno mi\u0161ico z roko za hrbtom, nato pa izvedemo ma\u010dko, ki lovi svoj rep. Enako ponovimo na drugi strani. Pripravite si blazino in odejo, da rama ne bo \u017eulila in boste lahko sprostili glavo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po obeh straneh znova sedemo v za\u010detni polo\u017eaj in opazimo razliko v ramenih. Z vdihom v telo prina\u0161amo prostornost, z izdihom spro\u0161\u010damo ramena in te\u017eke roke, da se vrat podalj\u0161a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato se spustimo na tla v Shavasano, se popolnoma predamo in umirimo ter se potopimo v meditacijo skozi 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-b6b0e1c6bf1d49c35ea5e99dec84e723 wp-block-paragraph\">\u010cuje\u010di dnevnik: Opazuj ljudi okoli sebe. Koliko delujejo iz srca in koliko \u201ciz glave\u201d? Kdaj lahko jasno opazi\u0161 razliko?<\/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\/06\/18_5_11_dan.webp\" aria-label=\"Open image: 18 5 11 Dan\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan.webp\" alt=\"\" class=\"wp-image-17897\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/18_5_11_dan-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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">11. DAN \u2013 \u0160irok prostor<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dobro jutro. Danes smo za\u010deli stoje in energijo telesa razgibali z nekaj \u0161irokimi po\u010depi ter zamahi.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Svojim zdaj \u017ee znanim krogom pozdravov soncu dodamo nekaj pulziranj in zadr\u017eevanj, da se v kratkem \u010dasu dobro razgibamo. Med asanami izvedemo bojevnika\u00a01 z iztegnjenimi rokami v vi\u0161ini ramen. V tem polo\u017eaju aktiviramo mi\u0161ice med lopaticama in jih ohranjamo dejavne. Nato izvedemo predklon z rokami v Namaste za hrbtom,\u00a0<em>Parsvottanasano<\/em>. Enako ponovimo\u00a0s kolenom na tleh. Ni zahtevno, vse je preprosto in znano. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu za kratek \u010das sedemo v polo\u017eaj za meditacijo, predihamo skozi srce in vse iz uma spustimo vanj, nato pa se stopimo v\u00a0<em>Shavasani.<\/em>.\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-d47aef2ac22bef93da8d4fb5ff6ba9d9 wp-block-paragraph\">\u010cuje\u010di dnevnik: Z lepo prebujeno energijo telesa, srca in uma nosimo pozitivnost za vse, \u010desar se bomo danes dotaknili in kar bo pri\u0161lo k nam. Bodimo \u0161irok prostor ljubezni in razumevanja.<br><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\/2026\/06\/19_5_12_dan.webp\" aria-label=\"Open image: 19 5 12 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17898\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_5_12_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">12. DAN \u2013 Inteligenca ne\u017enosti<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Meh\u010danje dose\u017eemo, ko se ne borimo s telesom ali polo\u017eajem. Za\u010detna namera je za\u010dutiti, kako smo zdaj, ter to iskreno sprejeti brez pri\u010dakovanja, da bi moralo biti druga\u010de. Iz tega, kar je, za\u010dnemo dihati, se gibati in spodbujati ne\u017enost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Resni\u010dna mehkoba nastane, ko se stvari same odprejo in nas spustijo. V telesu in \u017eivljenju vse, kar potiskamo ter sku\u0161amo prebiti s silo, odgovori s silo. To inteligenco nenasilja uporabljamo v telesu med jogo in jo \u0161irimo v \u017eivljenje.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes uro gradimo lepo, po\u010dasi in povsem brez boja. Po malem z drobnimi gibi vklju\u010dujemo vedno ve\u010d delov in aktiviramo telo, dokler ne pridemo do nekoliko bolj dinami\u010dnih polo\u017eajev, kot je\u00a0<em>High Lunge<\/em>. Ramena ves \u010das kro\u017eijo in se meh\u010dajo, mi pa i\u0161\u010demo mehkobo brez boja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vedno je koristno obstati, resni\u010dno za\u010dutiti in sprejeti: \u201cAha, tak\u0161en je polo\u017eaj.\u201d Nato vidimo, kako vanj vstopiti brez boja in pustiti spremembi priti skozi prisotnost ter odprtost, namesto da nekaj silimo. Ta inteligenca dolo\u010da, ali se v \u017eivljenju nenehno borimo ali drsimo tako, da nam polo\u017eaj poka\u017ee, kak\u0161en je, nato pa ga oblikujemo. Naj s to jogijsko modrostjo \u017eivimo brez boja.<\/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-8548c86204bb20550df1b25991fa7a23 wp-block-paragraph\">\u010cuje\u010di dnevnik: Lahko opazi\u0161, kdaj se bori\u0161 s polo\u017eajem in se s silo potiska\u0161 globlje? Kdaj misli\u0161, da bi moralo biti druga\u010de, namesto da za\u010duti\u0161, kako je, in zaradi te misli sili\u0161? Ti je to znano? Opi\u0161i nekaj primerov.<\/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\/06\/20_5_13_dan.webp\" aria-label=\"Open image: 20 5 13 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17899\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/20_5_13_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">13. DAN \u2013 Gostota giba<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes se znova vpra\u0161amo, kako globinsko razgibati ramena in prsni ko\u0161. S to mislijo ponavljamo kro\u017ene gibe rok kot \u201cvetrnica\u201d. Gibljemo se nekoliko po\u010dasneje, da vstopimo v podrobnosti in vsakemu delu giba namenimo toliko pozornosti, kot jo potrebuje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Igramo se, da je snov okoli nas, zrak, ki ga vetrnica premika, nekoliko gostej\u0161a. Nudi nam malo upora in zato ramena bolje razgiba.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kro\u017eenje rok v bojevnikih izmenjujemo z zasuki\u00a0in nekaj aktivacijami jedra. Dana\u0161nja ura je zasnovana nekoliko druga\u010de od prej\u0161njih v tem mesecu, vendar namen ostaja enak. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uro sklenemo s spustom v goloba in\u00a0<em>Baddha Konasano,<\/em>\u00a0da telesu vrnemo mir in stik z zemljo.\u00a0U\u017eivajte v vsakem dihu in zamahu. <\/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-8cbceb2d8dce41b188692b434879882c wp-block-paragraph\">\u010cuje\u010di dnevnik: Prepoznajmo vrednost zavestnega gibanja in dihanja kot hrane, ki nam daje nekaj, \u010desar ne moremo dobiti druga\u010de. Kak\u0161na je tvoja motivacija za prakso? Kako dosledna je? Kaj te najbolj spodbudi, da pride\u0161 in za\u010dne\u0161 z jogo?<\/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\/06\/21_5_14_dan.webp\" aria-label=\"Open image: 21 5 14 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17900\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/21_5_14_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">14. DAN \u2013 Ljubezen do zgornjega dela hrbta<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo se igrali z joga trakom, natan\u010dneje s polo\u017eajem kaktusovih rok. Roke smo s trakom spu\u0161\u010dali v ta polo\u017eaj, ga raztezali in aktivno pribli\u017eevali lopatici, da se vklju\u010dijo\u00a0zgornje hrbtne mi\u0161ice.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To je dana\u0161nja tema, zato smo jo ve\u010dkrat ponovili iz razli\u010dnih osnov. Glejte jo kot prilo\u017enost, da mo\u010dno aktivirate zgornji del hrbta, saj prav to omogo\u010da odpiranje in pokon\u010dnost prsnega ko\u0161a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V na\u0161ih tridesetih minutah vse znova te\u010de in se nadaljuje, tako da se z vsakim gibom potapljamo vase in v \u010disto \u010dutenje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se seveda umirimo in sprostimo.\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-bd3d87aac44d9dec05a697a3737a6441 wp-block-paragraph\">\u010cuje\u010di dnevnik: Sre\u010dni smo, ker smo lahko odprti in prisotni. To, s \u010dimer smo odprti in prisotni, ne zmanj\u0161uje veselja, da smo. Kako spro\u0161\u010dena si lahko ob neprijetnem in bole\u010dem? Se kaj spremeni, ko se spomni\u0161, da se neprijetnemu ne moremo vedno izogniti, lahko pa spremenimo svoj odnos do njega? Kako takrat do\u017eivi\u0161 telesno, du\u0161evno ali \u010dustveno nelagodje?<\/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\/06\/23_5_15_dan_mndfs.webp\" aria-label=\"Open image: 23 5 15 Dan Mndfs 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1024x576.webp\" alt=\"\" class=\"wp-image-17901\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/23_5_15_dan_mndfs.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\">30 MIN \u2013 MINDFUL SLOW FLOW<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">15. DAN \u2013 Lahkotno prebujanje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ko sedemo na jogijsko podlogo, to ni povabilo k doseganju ter ni \u010das za dodaten napor in stres. To je \u010das za ob\u010dutenje\u00a0sebe, za upo\u010dasnitev in dovoljenje telesu ter umu, da najdeta skupni jezik giba in diha.\u00a0Telesu damo \u010das brez pri\u010dakovanj.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vpra\u0161amo se, kako v tkiva pripeljati kisik. Seveda s prijetnim prebujanjem prsnega ko\u0161a in ne\u017enimi\u00a0ritmi\u010dnimi gibi, ki ustvarjajo drsnost pod ko\u017eo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lepo izvajamo\u00a0<em>Cat-Cow<\/em>\u00a0gibe in\u00a0<em>Kapiasana<\/em>\u00a0pulziranja, vendar \u0161e po\u010dasneje od enega vdiha in izdiha.\u00a0Nato se sprostimo v golobu, \u0161e malo kro\u017eimo z rokami in se predamo podlagi le\u017ee z blazino pod prsnim ko\u0161em.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte v uri in posebnem \u010dasu za potop 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-210a6452fd341a29d28e531e5508f576 wp-block-paragraph\">\u010cuje\u010di dnevnik: Lahko ujame\u0161 misli pri\u010dakovanja in svojega \u201ccontrol freaka\u201d? Kako jasno ju prepozna\u0161?<\/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\/06\/25_5_16_dan.webp\" aria-label=\"Open image: 25 5 16 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17903\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/25_5_16_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">16. DAN \u2013 Globoko pod krili<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo v igro vklju\u010dili \u0161e en polo\u017eaj rok,\u00a0<em>Garudasana<\/em>\u00a0roke. Najprej jih izvedemo sede in nekoliko razgibamo, da za\u010dutimo dogajanje. Komolca dobro stisnemo skupaj, da se odprejo novi predeli plju\u010d pod pazduhami, za lopaticama in med rebri.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zaporedja izvajamo v ritmu in ti\u0161ini ter razgibamo celotno telo. Nato polo\u017eaj rok izmenjujemo z nasprotnim, pri katerem roke prepletemo za hrbtom in odpiramo prsne mi\u0161ice, vse iz ve\u010d osnov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnite po\u010dasi, nato pa dodajte mo\u010d v\u00a0<em>Garudasana<\/em>\u00a0rokah, da resni\u010dno za\u010dutite, kje in kaj se odpira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu nekoliko aktiviramo zadnji\u010dne mi\u0161ice\u00a0in se sprostimo v\u00a0<em>Shavasani.<\/em>\u2026<\/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-3d668d168c65d4bd558391d699a07218 wp-block-paragraph\">\u010cuje\u010di dnevnik: Lahko za\u010duti\u0161, kako lahkotnost v telesu, koli\u010dina kr\u010da v telesnih ob\u010dutkih, dobesedno vpliva na du\u0161evno in \u010dustveno stanje? Se lahko spomni\u0161 skozi telo sprostiti te\u017eke misli in \u010dustva, da ste\u010dejo? Kako je to pri tebi?<\/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\/06\/26_5_17_dan.webp\" aria-label=\"Open image: 26 5 17 Dan\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan.webp\" alt=\"\" class=\"wp-image-17904\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_5_17_dan-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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">17. DAN \u2013 Iz srca<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Danes za\u010dnemo dejavno. Razgibamo se stoje, kjer lahko za\u010dutimo \u0161irino gibanja ter hkrati prebudimo noge in medenico, najbolj\u0161a kombinacija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko se prebudimo, nadaljujemo z nekaj krogi pozdravov soncu, iz katerih izvedemo \u0161e nekaj asan.\u00a0Znova i\u0161\u010demo poti v koti\u010dke plju\u010d in srca, ki so \u010dez dan bolj zaprti. Z gibom jih masiramo od zunaj, z dihom pa\u00a0od znotraj, da v telesu vse premaknemo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uro sklenemo z zbiranjem pozornosti v srcu. Iz njega izvajamo po\u010dasne, \u010duje\u010de gibe, ki prebujajo \u201cheart space\u201d, toploto in sr\u010dnost ter nas vra\u010dajo k prostoru, iz katerega \u017eivimo.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kon\u010damo s sede\u010do meditacijo. Nato \u0161e malo lezite in po\u010divajte ali ostanite dlje sedeti v ti\u0161ini.<\/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-2359ff1955947b65fdf67e4618dba8e7 wp-block-paragraph\">\u010cuje\u010di dnevnik: Kaj zate pomeni biti v srcu, se vrniti k srcu in \u017eiveti iz srca?<\/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\/06\/28_5_18_dan.webp\" aria-label=\"Open image: 28 5 18 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17905\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/28_5_18_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">18. DAN \u2013 Prezra\u010denost<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u017delimo se prezra\u010diti s \u0161irokimi gibi rok, ki prina\u0161ajo vetri\u010d od zunaj in znotraj. Na za\u010detku ogrejemo ramena in z rokami plavamo hrbtno, da ustvarimo lepe, \u0161iroke kroge.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uvedemo \u0161e en gib rok: ena se dvigne \u010dim vi\u0161je, druga se spu\u0161\u010da navzdol. Tako globoko zmasiramo lopatici in ramena.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvajamo kro\u017ene pozdrave soncu, z njimi se potopimo v telo in njegovo \u017eeljo po gibanju ter za\u010dutimo, kako ga hranimo s prezra\u010devanjem skozi dih. Zadr\u017eimo bojevnika 1 in nekaj polo\u017eajev z aktivnimi rokami ter veliko dihamo. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kot vse dosedanje ure tudi ta hitro mine, vendar ob\u010dutimo prijeten u\u010dinek prakse. <\/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-ef0e76909beee3eb7fa507e74a5fe3f7 wp-block-paragraph\">\u010cuje\u010di dnevnik: Du\u0161a se \u017eeli vrniti domov. To je drug na\u010din, da re\u010demo: biti eno s seboj, delovati iz sebe ter ostati v sebi in svojem \u010dutenju. Lahko opazi\u0161 razliko med tem, ko si \u201cv sebi\u201d, in ko nisi? Kako se odziva\u0161, ko si zunaj sebe, in kako, ko si povezana?<\/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\/06\/29_5_19_dan.webp\" aria-label=\"Open image: 29 5 19 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17906\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_5_19_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">19. DAN \u2013 \u0160irjenje<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dnemo stoje in z nekaj preprostimi gibi raz\u0161irimo energijo telesa ter diha. Izvedemo\u00a0pozdrave soncu, v katerih pulziramo na ve\u010d na\u010dinov in z gibanjem pove\u010dujemo prostornost.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u017de veste, kako gre: za\u010dnemo lepo po\u010dasi in nato spodbudimo\u00a0drsnost pod ko\u017eo. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pulziramo tudi pri stranskem razgibavanju kolkov, najprej v bojevniku 2, nato v podobnem polo\u017eaju s kolenom na tleh. Prepoznali ga boste, vse smo \u017ee izvajali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nato uro po\u010dasi spu\u0161\u010damo proti tlom in jo sklenemo s spro\u0161\u010danjem. <\/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-55dd7d763f1a28d83d75e47e5ef63f6d wp-block-paragraph\">\u010cuje\u010di dnevnik: Kako se ti zdi tole: sre\u010dni smo, da smo lahko tukaj z vsem? Namesto da smo sre\u010dni le ob prijetnih telesnih ob\u010dutkih, smo sre\u010dni, ker lahko ostanemo prisotni z vsem in si dovolimo \u010dutiti, hkrati pa znamo presoditi, kaj je prav in kaj ne. Se ti tak pogled na svoje ob\u010dutke zdi dober odnos?<\/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\/06\/30_5_20_dan_mndfs.webp\" aria-label=\"Open image: 30 5 20 Dan Mndfs\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs.webp\" alt=\"\" class=\"wp-image-17907\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/30_5_20_dan_mndfs-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\">30 MIN \u2013 MINDFUL SLOW FLOW<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">20. DAN \u2013 Sr\u010dni predel<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Na uro se pripravimo s kratko meditacijo. Sedemo, zadihamo in se spomnimo, da je \u010disto \u010dutenje preprosto spu\u0161\u010danje pozornosti v telo. Dovolimo si ostati v ti\u0161ini, saj za molitev ne potrebujemo miselnih navodil, le ob\u010dutek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z ob\u010dutkom pretoka diha se um spusti v telo in se tam sprosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prebujamo sr\u010dno dihanje in razgibamo ramena, nato pa z joga trakom izvedemo preprost zasuk, v katerem odpiramo prsno mi\u0161ico najprej na eni, nato na drugi strani, v polo\u017eaju pa razgibamo tudi\u00a0vrat. Med stranema in po zasukih zavzamemo\u00a0<em>Yoni asano,<\/em>\u00a0v kateri se sprostimo. Nato se spustimo proti tlom in potonemo v \u0161e ve\u010dji mir ter ti\u0161ino. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lepo sklenemo uro in z njo ta teden cikla.\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-699be8cab69dcac66a835933741d1e9b wp-block-paragraph\">\u010cuje\u010di dnevnik: Kaj je zate ti\u0161ina uma? Kako jo lahko razume\u0161? Kdaj jo izkusi\u0161?<\/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\/06\/31_1_6_21_dan.webp\" aria-label=\"Open image: 31 1 6 21 Dan 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1024x576.webp\" alt=\"\" class=\"wp-image-17908\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/31_1_6_21_dan.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">21. DAN \u2013 Nos v prsnem ko\u0161u<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tu je \u0161e eno ne\u017eno prebujanje. Najprej prebudimo dih, nato pa ga razpihamo z gibi. Ogrevamo\u00a0ramena z joga trakom: podalj\u0161amo navzgor, spustimo v kaktusove roke, se s trakom stransko raztegnemo in se znova vrnemo v kaktusove roke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danes smo pozornost usmerili tako, kot da diha prsni ko\u0161. Kot da zrak vstopa skozi prostor med rebri in neposredno polni prsi. Tako so\u010dno in mo\u010dno dihamo skozi vse, kar izvajamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadaljujemo z<em> gibi Cat-Cow<\/em> in razli\u010dicami razgibavanja, ki pomagajo pri \u0161irjenju. Nato se namestimo v bojevnika in ponovimo nekaj polo\u017eajev rok, uvedenih na za\u010detku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se znova razlivamo prek svojih meja in dovolimo nasmehu, da se od znotraj raz\u0161iri po telesu.<\/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-8a9d6ab76ac91d8ccdf50dac6c4ac38a wp-block-paragraph\">\u010cuje\u010di dnevnik: Kaj nam prina\u0161a ob\u010dutek prostornosti v telesu? Zapi\u0161i, ali ti ve\u010d prostora, dobesedno manj napetosti, pomaga zmanj\u0161ati odzivnost. Kak\u0161na je razlika, ko imamo prostor in sposobnost, da se ne odzovemo samodejno, ter ko ga nimamo?<\/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\/06\/2_6_22_sat.webp\" aria-label=\"Open image: 2 6 22 Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1024x576.webp\" alt=\"\" class=\"wp-image-17909\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/2_6_22_sat.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">22. DAN \u2013 <em>Prana<\/em> te\u010de<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ko govorimo o\u00a0<em>Prani,<\/em>\u00a0ne gre le za vdihavanje zraka, temve\u010d za gibanje in spodbujanje preto\u010dnosti iz notranjosti telesa. K temu prispevamo z jogijskim dihanjem, gibanjem in zadr\u017eevanjem asan, v katerih odpremo del telesa ter vanj dihamo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tudi danes se prebujamo \u0161iroko in imamo \u201cnos med rebri\u201d, da se dih okrepi ter spodbudi spremembo v telesu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Delamo iz osnove bojevnika 2, kjer se odpre raztezanje stranskih delov telesa, s kro\u017eenjem ramen pa meh\u010damo predel okoli ovratnika. Nekaj preprostih krogov in zaporedij polo\u017eajev ter trideset minut hitro mine, mi pa prebudimo \u201cenergy flow\u201d v telesu. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017eivajte in ne pozabite, da lahko vedno nekajkrat globoko vdihnete ter telo nahranite od znotraj. <em>Prana<\/em> se premika z dihanjem in zavestnim gibanjem. :)<\/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-044a78b4ae42a56c4e0b5c9bffe14d08 wp-block-paragraph\">\u010cuje\u010di dnevnik: Lahko opazi\u0161 razliko med spro\u0161\u010denim bivanjem in napetostjo? Koliko napetosti se \u201cprikrade\u201d, ne da bi jo opazila? Jo lahko sprosti\u0161, ko jo prepozna\u0161?<\/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\/06\/3_6_23_sat.webp\" aria-label=\"Open image: 3 6 23 Sat\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat.webp\" alt=\"\" class=\"wp-image-17910\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/3_6_23_sat-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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">23. DAN \u2013 Naravna odprtost<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Proti koncu cikla zaokro\u017eujemo \u0161e nekaj zelo u\u010dinkovitih polo\u017eajev rok in ramen. Danes se posvetimo delfin rokama. Podlakti sta na tleh, komolca sku\u0161amo ohranjati skupaj in ju potiskamo v podlago. Polo\u017eaj \u017ee poznate in veste, kako dobro razgiba ter krepi ramena in ustvari globoko notranje raztezanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gib smo izvedli tudi v prilagojeni\u00a0<em>Purvottanasani,<\/em>nekak\u0161ni mizi iz malega mostu. Tu boste za\u010dutili nekaj novih izzivov. Pojdite po\u010dasi in v smeri krepitve ramen, ne njihovega \u00a0pretiranega raztezanja, da ne obremenite narasti\u0161\u010d ramenskih mi\u0161ic.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vmes izvajamo preproste mese\u010dne pozdrave soncu in \u0161irimo dih. Na koncu se sprostimo v le\u017eernih le\u017ee\u010dih rotacijah ter pustimo, da se stopita prsni ko\u0161 in te\u017ea celotnega telesa.<\/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-fceb9bb77f61385f3d40ad759061dfd1 wp-block-paragraph\">\u010cuje\u010di dnevnik: Kaj ti prepre\u010duje, da bi bila odprta vsemu, kar pride? Da se srce odpira vsemu, ne le lepemu in na prvi pogled prijetnemu. Lahko prepozna\u0161 misel, stanje, polo\u017eaj ali osebo, zaradi katere se zapira\u0161? Samo opazi.<\/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\/06\/4_6_24_sat.webp\" aria-label=\"Open image: 4 6 24 Sat 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1024x576.webp\" alt=\"\" class=\"wp-image-17911\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/4_6_24_sat.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\">30 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">24. DAN \u2013 Predel odpiranja<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Po za\u010detku, ki je le vrnitev k dihu, uro nadaljujemo s temo mehkih ramen in odprtega srca. I\u0161\u010demo predele odpiranja, s katerimi pomagamo notranjemu gibu spodbuditi izmenjavo, da sijaj\u00a0<em>Prane<\/em>\u00a0ste\u010de skozi celotno telo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V pol ure izvedemo nekaj polo\u017eajev za razgibavanje in nekaj takih, v katerih zadr\u017eujemo odprtost ramen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z mehkimi, po\u010dasnimi valovi se vedno bolj potapljamo vase in v \u010dutenje, v nasprotju z razmi\u0161ljanjem o dogajanju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se za kratek \u010das potopimo v ti\u0161ino, ki ji ni treba ni\u010desar dodati in v kateri nam ni treba ni\u010desar upravi\u010devati.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z dihanjem skozi sr\u010dni predel vstopimo v meditacijo. Pustila sem vam izbrati, ali boste \u0161e naprej meditirali ali se spustili in sprostili v Shavasani.<\/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-98519743c10acfb8aaed0db698c014d9 wp-block-paragraph\">\u010cuje\u010di dnevnik: Ozavesti razliko med mi\u0161ljenjem oziroma razlaganjem in \u010dutenjem. Vrni se v srce. Srce je vrtinec, ki nas vle\u010de v \u010dutenje.\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\/06\/5_6_25_sat_mndfs.webp\" aria-label=\"Open image: 5 6 25 Sat Mndfs 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1024x576.webp\" alt=\"\" class=\"wp-image-17912\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/5_6_25_sat_mndfs.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\">30 MIN \u2013 MINDFUL SLOW FLOW<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">25. DAN \u2013 Mehka ramena, mehak dih<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mesec sklenemo \u0161e z eno spro\u0161\u010dujo\u010do, teko\u010do uro. Izvedemo nekaj teko\u010dih krogov rok ter spodbujamo dih, da ste\u010de, in ramena, da se zmeh\u010dajo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skozi ponavljajo\u010de se gibe se potapljamo vase in v svoje srce.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Izvedemo nekaj rotacij, eno sede in eno le\u017ee. Na tleh se pretegnemo tudi v podprtem malem mostu, zato si pripravite jogijski kvader in blazino za pod medenico.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gibi postajajo vedno ne\u017enej\u0161i, po\u010dasnej\u0161i in bolj zavestni.<\/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-2219ad9831b8227a9454a5813f412aab wp-block-paragraph\">\u010cuje\u010di dnevnik: Naj zaupam sili, ki je ve\u010dja od mene, katere del sem in h kateri prispevam s svojimi dobrimi namerami ter odpiranjem srca. Naj me vodi ta vi\u0161ja inteligenca. Naj predam svoj nadzor.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Paket za gibljivost zaprtih, trdih in te\u017ekih ramen ter spro\u0161\u010danje stresa iz prsnega ko\u0161a in vratu. Odpiranje prsnega ko\u0161a podpira lahkotnej\u0161i dih in sr\u010dno motivacijo za spremembe.<\/p>\n","protected":false},"featured_media":17759,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[517,522,523,526,516,512,519,518],"product_tag":[600],"product_need":[893,897,901,913,937,961],"class_list":["post-19736","product","type-product","status-publish","has-post-thumbnail","product_cat-cujecnost","product_cat-joga-za-dusevno-zdravje","product_cat-joga-za-ramena-in-prsni-kos","product_cat-jogijsko-dihanje","product_cat-meditacija","product_cat-protistresni","product_cat-restorativna-yoga","product_cat-spletna-joga","product_tag-delovni-nacrt-2026","pa_intenzitet-sprosceno","product_need-bolje-dihati","product_need-bolje-spati","product_need-boljsa-gibljivost","product_need-globlje-notranje-teme","product_need-sprostiti-ramena-in-vrat","product_need-zmanjsati-stres","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product\/19736","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\/17759"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/media?parent=19736"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_cat?post=19736"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_tag?post=19736"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/sl\/wp-json\/wp\/v2\/product_need?post=19736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}