{"id":16964,"date":"2026-04-10T13:16:01","date_gmt":"2026-04-10T11:16:01","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=16964"},"modified":"2026-04-11T20:51:31","modified_gmt":"2026-04-11T18:51:31","slug":"antistress-yoga","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sr\/sati-yoge-paket\/antistress-yoga\/","title":{"rendered":"Antistress yoga"},"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-28f84493 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-04-1-300x300.png 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-100x100.png 100w, https:\/\/tena.yoga\/wp-content\/uploads\/2022\/12\/ikone_antistress-04-1-600x600.png 600w, 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-04-1-150x150.png 150w\" sizes=\"(max-width: 1042px) 100vw, 1042px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Yoga izazov<\/strong> od pet tjedana. \u201cMiris prolje\u0107a\u201d je vrijeme u kojem se kalibriramo s rezonancom prirode. Prolje\u0107e miri\u0161i na mlado cvije\u0107e, svje\u017einu, zrake sunca, na bu\u0111enje prirode. U skladu s time nje\u017eno i organski budimo svoje tijelo. Ovo je vrijeme za povratak ku\u0107i, u svoj hram, u kontakt s pravom prirodom svoje prirode. Praksama koje radimo stvaramo uvjete da na\u0161e bi\u0107e rezonira s titranjem i ritmi\u010dnosti \u017eivotne energije Prane. Pove\u0107avamo \u201cPrani\u010dnost\u201d svoje \u017eivotne energije. Dovodimo zdravlje i bogatstvo svetosti u svoje tijelo, svoj \u017eivot.\u00a0<strong>Uravnote\u017eujemo svoju rezonancu s rezonancom zdravlja i zakona prirode, time \u0161to otpu\u0161tamo ego (svoje kontrakcije) i pu\u0161tamo da zdravlje ispliva na povr\u0161inu.<\/strong>\u00a0Poanta je da po\u010dnemo gledati na sebe kao na pulsiraju\u0107e tijelo\/energiju vi\u0161e nego kao ne\u0161to konkretno i kruto.<\/p>\n\n\n\n<p>Mindful dnevnik: Osvijesti kako titra tvoja energija tijekom razli\u010ditih radnji u danu. Kako situacije i odnosi utje\u010du na tvoju rezonancu. Istra\u017ei te suptilne energetske promjene u sebi.&nbsp;<\/p>\n\n\n\n<p><strong>Yoga terapija za:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>yogijsko disanje<\/li>\n\n\n\n<li>dobru razgibanost<\/li>\n\n\n\n<li>mobilnost cijelog tijela<\/li>\n\n\n\n<li>opu\u0161tenost i otvorenost<\/li>\n\n\n\n<li>lako\u0107u bivanja i veselje<\/li>\n\n\n\n<li>bolji san<\/li>\n\n\n\n<li>smanjenje stresa<\/li>\n\n\n\n<li>mentalno i emotivno stanje<\/li>\n\n\n\n<li>smisao u \u017eivotu<\/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<h3 class=\"wp-block-heading has-text-align-center\">SADR\u017dAJ PAKETA SNIMKI<\/h3>\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-28f84493 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\/28_2_uvodna_radionica.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/28_2_uvodna_radionica-1024x576.webp\" alt=\"\" class=\"wp-image-16965\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/28_2_uvodna_radionica-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/28_2_uvodna_radionica-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/28_2_uvodna_radionica.webp 1280w\" 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<h6 class=\"wp-block-heading\">UVODNO PREDAVANJE I SAT YOGE NA TEMU MJESECA &#8211; 75 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">MIRIS PROLJE\u0106A<\/h4>\n\n\n\n<p>Pred nama je jedan uzbudljivi mjesec, otvorili smo ga s kratkim predavanjem u kojem navodim osnovne pojmove koje \u0107emo koristiti te uvodim osje\u0107aj, pogled na stvari kako teku u prirodi i rezoniraju u skladu s prirodnim zakonima.Sada vidim da mi se nije shareao pdf. koji sam slo\u017eila o tim pojmovima, po kojem vodim predavanje pa vam ga \u0161aljem u prilogu, pustite si predavanje i otvorite pdf. sa strane da mo\u017eete pratiti.<\/p>\n\n\n\n<p>Klju\u010d nam je razumjeti Pranu kao ne\u0161to sveto, ve\u0107e od nas, inteligentno i sve prisutno \u0161to kroji sav \u017eivot. Tako\u0111er va\u017eno nam je razumjeti svijest i duhovni rast koji je upisan u te\u017enju prirode kao dio je na\u0161eg puta. Stavili smo svoju svijest i njezin uspon na skalu od \u017ertve do Bude. U predavanju kratko poja\u0161njavam, nadam se da vam je sjelo i da sheme koje sam pokazala mogu to do\u010darati.&nbsp;<\/p>\n\n\n\n<p>Poziv je po\u010deti sebe osje\u0107ati kao titraju\u0107e tijelo i osjetiti kako nam se rezonanca mijenja u odnosu na ono \u0161to se odvija, na uvjete. Jednostavno se malo vi\u0161e kalibriramo na suptilne energetske promjene. Na taj na\u010din vodimo svoj dnevnik i tim jezikom obja\u0161njavamo tko smo i \u0161to se doga\u0111a te naravno opa\u017eamo kada se izdvajamo iz cjeline, a kada smo uklopljeni.<\/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>Nakon predavanja prolazimo praksu yoge u kojoj mo\u017eemo iskusiti prakti\u010dne osje\u0107aje Prani\u010dnog daha, izbalansiranog pokreta, proto\u010dnosti i pu\u0161tanja. Sve ono \u0161to \u0107emo raditi tijekom mjeseca. :)<\/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-f19e428e76108c6dced6aedec75a00bf\">Mindful dnevnik:<br>1. Namjera koju si postavljamo: gdje mi je najte\u017ee biti otvorena, gdje je moj kamen spoticanja. \u0160to je ono \u0161to me zatvara, gdje imam slijepu reaktivnost. Odaberi jedan aspekt sebe za ovaj mjesec. Zapi\u0161i si to\u010dno \u0161to je to i prihvati istinu trenuta\u010dne situacije takve kakva je. Priznamo si da je to istina, stavljamo svjesnu namjeru da to \u017eelimo promijeniti, mijenjamo svoj odnos prema tome, neka na\u0111em strpljenje i mir da mogu imati vi\u0161e prostora u trenutcima kada me to te\u0161ko dotakne, da mogu ostati u sebi a ne pobje\u0107i. Stavi to te\u0161ko u prostor mirne svijesti, dovedi sliku da je mogu\u0107e rije\u0161iti, da vi\u0161e oko toga nema\u0161 gr\u010d.<br>2. Namjera je: neka idem u smjeru evolucije svoje svijesti, otpu\u0161tanju svojeg ega i neka idem prema budinskoj prirodi kako bi \u0161to vi\u0161e rezonirala s istinom prirode i Prane.<\/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\/2_3_dan_1.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_3_dan_1-1024x576.webp\" alt=\"\" class=\"wp-image-16975\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_3_dan_1-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_3_dan_1-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_3_dan_1-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_3_dan_1.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">1. DAN &#8211; du\u017eina prednje plohe<\/h4>\n\n\n\n<p>U prvom tjednu tema nam je ulazak u prepone, psoas i kukove te naravno dovo\u0111enje svjetla, pokreta i daha kroz tu zonu. Zapo\u010deli smo s pa\u017enjom na dah i spajanju pa\u017enje s razlikom u amplitudi daha, udah koji \u0161iri i di\u017ee te izdah koji spu\u0161ta i su\u017euje. S time se otapamo\u00a0u bivanje u tijelu.\u00a0<\/p>\n\n\n\n<p>Spajamo dah i pokret te pratimo sve \u0161to osjetimo, sve detalje pokreta. Nakon toga prelazimo u one na\u0161e ugodne kru\u017ene pozdrave pozdrave suncu u kojima samo sve vi\u0161e uranjamo u ritam pokreta spojenog s dahom.&nbsp;<\/p>\n\n\n\n<p>Ve\u0107 u tom zagrijavanju, u&nbsp;<em>Kapiasanama<\/em>, nagla\u0161avamo otvaranje prednje strane tijela &#8211; du\u017eine od koljena preko prepona, trbuha, prsa do grla. To nam ostaje biti fokus sata te kroz pokrete samo sve vi\u0161e otvaramo tu prednju plohu.<\/p>\n\n\n\n<p>Prolazimo&nbsp;jo\u0161 par&nbsp;<em>Kapiasana<\/em>&nbsp;u kojima polako i kontrolirano ulazimo u produ\u017eivanje te prednje linije, gledamo da se ona otvara jednakomjerno i ugodno. Isto tako i u pulsacijama iz Down doga u Up dog.&nbsp;<\/p>\n\n\n\n<p>Pazite da vas ne bole donja le\u0111a kod ovih izvijanja jer naravno ti pokreti mogu ulaziti u tu lumbalnu kralje\u017enicu. Ako osjetite neugodu&nbsp;nemojte i\u0107i dulje&nbsp;u pokret\/ polo\u017eaj i malo poja\u010dajte stisak trbuha. Ovo pravilo uklju\u010dite za sve sate ovaj tjedan.<\/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-7b2007b05f514cbc229832489fb835bf\">Mindful dnevnik: Razlikuj ulazak u borbu s ne\u010dime, kada ti se energija po\u010dinje stiskati i ono kada toga nema, kada sve te\u010de bez napora. Razlikuj\u00a0napor i bivanje bez napora. Probaj\u00a0osvijestiti\u00a0\u0161to je taj napor u tijelu, \u0161to ga uzrokuje i da li si mo\u017ee\u0161 pomo\u0107i da ga razrije\u0161i\u0161, da se on transformira u ne\u0161to konstruktivno. Postavi si ova pitanja u svojem konkretnom primjeru i zapi\u0161i\u00a0opa\u017eanja\u00a0svaki dan. Gledaj te izmjene ne osu\u0111uju\u0107e. Pi\u0161i kao da pi\u0161e\u0161 Budi kojeg jako zanima \u0161to se u tebi doga\u0111a, koji je tu za tebe i ne\u0107e te ni malo osuditi neovisno \u0161to osje\u0107a\u0161.\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-28f84493 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\/3_3_dan_2.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_3_dan_2.webp\" alt=\"\" class=\"wp-image-16976\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_3_dan_2.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_3_dan_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_3_dan_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_3_dan_2-600x338.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">2. DAN &#8211; Pusti, ionako te\u010de<\/h4>\n\n\n\n<p>Opet se za po\u010detak samo spajamo s dahom. Ka\u017eem &#8222;samo&#8220; jer iako je to ne\u0161to \u0161to stalno ponavljamo i dalje je jedna od najva\u017enijih osnova. Uz to utapamo pa\u017enju u tijelo u \u010disti&nbsp;<em>body awareness<\/em>&nbsp;&#8211; to je tijelo koje zna samo za sebe iz unutra i razumije \u0161to osje\u0107a govorom tjelesnih senzacija. Dah i pokret su jedno iskustvo&nbsp;<em>body awareness-a<\/em>&nbsp;u praksi.<\/p>\n\n\n\n<p><em>Neka zaista ovom praksom uplovimo u bivanje jedno s tokom&nbsp;\u017eivota i Prane u nama.<\/em><\/p>\n\n\n\n<p>Prolazimo&nbsp;pozdrave suncu, lagane, ugodne, ritmi\u010dne, kru\u017ene, jednake duljine udaha i izdaha&#8230; Nakon toga nastavljamo rad s fokusom na otvaranje zone spoja bedra \/ kvadricepsa s preponom \/ zdjelicom. Imamo nekoliko otvaranja noge prema iza u&nbsp;<em>cat-cow<\/em>&nbsp;valovima, u pripremi za&nbsp;<em>Natarajasanu<\/em>&nbsp;i otvaranju u tu asanu te u&nbsp;<em>Diamond<\/em>&nbsp;pose.<\/p>\n\n\n\n<p>Pa\u017enja nam zaranja u otvaranje te zone. U\u017eivajte u pokretima, nemojte \u017euriti, odnosno upravo kroz sporo kretanje neka se sva \u017eurba uspori.<\/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-06f24abbda429e3544948876dac4a54b\">Postavi namjeru: &#8222;Pu\u0161tam da pro\u0111e sve \u0161to treba pro\u0107i, sve \u0161to \u010dvrsto dr\u017eim nisam ja, sve \u017eeli pro\u0107i i stalno prolazi i to je jedina istina na koju se oslanjamo i zato mo\u017eemo\u00a0otvoriti \u0161aku onoga \u0161to \u010dvrsto dr\u017eimo i pustiti da pro\u0111e.&#8220;<\/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\/4_3_dan_3.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_3_dan_3-1024x576.webp\" alt=\"\" class=\"wp-image-16977\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_3_dan_3-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_3_dan_3-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_3_dan_3-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/4_3_dan_3.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">3. DAN &#8211; U METU<\/h4>\n\n\n\n<p>Danas, u nastavku rada s Psoasom i otklju\u010davanjem stresa iz zdjelice, radimo zagrijavanje koje vodi prema kratkom setu dinami\u010dnih vje\u017ebi. Po\u010dinjemo naravno sa spajanje s dahom i pokretom koji s ugodom ulazi duboko u tijelo. Postavili smo namjeru u dodiru s to\u010dkom srca u kojoj posve\u0107ujemo ovu praksu ugodnom pokretu kojim se \u017eivotna energija kroz nas slobodno kre\u0107e. :)<\/p>\n\n\n\n<p>Nakon pozdrava suncu ulazimo u taj slijed malo intenzivnijeg ulaska u prepone, radimo&nbsp;<em>Kapiasanu<\/em>&nbsp;sa stra\u017enjom nogom na koljenu kako bi petu pribli\u017eili guzi \u0161to intenzivno otvara prednju liniju ulaska u prednju nogu te kombiniramo sa osna\u017eivanjem zdjelice s dizanjem koljena od poda.<\/p>\n\n\n\n<p>&nbsp;Ma dobro nije to potrebno opisivati, vidjet \u0107ete, samo je va\u017eno da radite do mjere koja je konstruktivna jer dosta je lako u ovim polo\u017eajima ozlijediti koljeno ili u\u0107i preduboko, pa pazite.&nbsp;<\/p>\n\n\n\n<p>Nakon sata pu\u0161tamo da nam se &#8222;otrese&#8220; napetost iz psoasa i da se potpuno opustimo. U Shavasani pitamo tijelo je li spremno pustiti iz dubine ono \u0161to je potrebno i za to ne tra\u017eimo odgovor na racionalnom nivou. Pu\u0161tamo da sve te\u010de prirodno i ostanemo svjesni.\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-0bef405339792e00fded61e9de8c984f\">Mindful dnevnik: Kako stojite s osvje\u0161tavanjem svojih borbi? Osje\u0107aja nemira zbog averzije i detektiranja kada se ona javlja? S postavljanjem skale rezonancije svojeg tijela?<\/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\/6_3_dan_4.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/6_3_dan_4-1024x576.webp\" alt=\"\" class=\"wp-image-16978\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/6_3_dan_4-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/6_3_dan_4-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/6_3_dan_4-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/6_3_dan_4.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">4. DAN &#8211; UDAH U OTVORENO<\/h4>\n\n\n\n<p>Sjeli smo za po\u010detak na pete i prodisali produ\u017eene kralje\u017enice, zatim dodajemo pokrete rukama s trakicom u kojima se budi dah i otvara tijelo.\u00a0Nakon toga prolazimo one kru\u017ene pozdrave suncu i sjetimo se da ne \u017eurimo, tu smo. U drugom krugu dodajemo dizanje ruku prema gore uz val u\u00a0<em>Kapiasana<\/em>\u00a0bazi. Neka pustim protok \u017eivota kroz svoje tijelo da ono sve kruto do\u0111e u dodir s proto\u010dno\u0161\u0107u.<\/p>\n\n\n\n<p>Nakon toga provodimo nekoliko polo\u017eaja u kojima produ\u017eujemo prednju stranu tijela sve dok ne izvedemo&nbsp;<em>Ustrasanu<\/em>, dosta intenzivno protezanje iz kle\u010de\u0107eg polo\u017eaja. Kod ovih polo\u017eaja radimo polako i pa\u017eljivo, osjetimo da se produ\u017euje i otvara prednja ploha i da kroz nju mo\u017eemo prodisati, a na da upadnemo u donjim le\u0111ima. Ho\u0107u re\u0107i, prvo se protegnemo i produ\u017eimo, a onda se lagano izvijemo prema iza.<\/p>\n\n\n\n<p>Naravno radimo i polo\u017eaje izme\u0111u koji resetiraju le\u0111a i oja\u010daju centar. Za kraj jo\u0161 malo poja\u010damo centar i nakon toga se opu\u0161tamo u\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-8a93d9ab3876cca3eca9897ef6af3339\">Mindful dnevnik: Pitaj se; mogu li ono \u0161to mi je te\u0161ko, ono gdje se srce zatvara, ti trenutci, situacije i odnosi, staviti u jedan otvoreni prostor. Mogu li stvoriti prostor koji je tako otvoren kao Buddha mind u kojem nema osu\u0111ivanja za to moje te\u0161ko da tamo stavim, predam da bude, bez o\u010dekivanja da \u0107e se promijeniti, samo znati predati? Mogu li generirati taj prostor otvorenosti u kojem je te\u0161ko jedno s otvorenim?<\/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-28f84493 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:\/\/youtu.be\/3UwLi0aeThI?si=8gfCu59el2QRPd-N\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/Mirna_prisutnost_mndfs_0326-1024x576.webp\" alt=\"\" class=\"wp-image-16979\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/Mirna_prisutnost_mndfs_0326-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/Mirna_prisutnost_mndfs_0326-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/Mirna_prisutnost_mndfs_0326-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/Mirna_prisutnost_mndfs_0326.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<h6 class=\"wp-block-heading\">40 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">5. DAN &#8211; MIRNA PRISUTNOST<\/h4>\n\n\n\n<p><a href=\"https:\/\/youtu.be\/3UwLi0aeThI?si=8gfCu59el2QRPd-N\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/3UwLi0aeThI?si=8gfCu59el2QRPd-N\" target=\"_blank\" rel=\"noreferrer noopener\">POGLEDAJ VIDEO<\/a><\/p>\n\n\n\n<p>Zapo\u010dinjemo s kratkom vo\u0111enom sjede\u0107om meditacijom u kojoj postavljamo perspektivu svijesti u body awareness te se u miru prepu\u0161tamo osjetiti fine promjene pulsacija u tijelu. &nbsp;<\/p>\n\n\n\n<p>Zatim prelazimo na lagano izmijenjeni udah, malo produ\u017eeni i nakon toga na yogijsko disanje u kojem udi\u0161emo 4 takta na nos, a izdi\u0161emo 6 takta na &#8222;slam\u010dicu&#8220; kroz usta.\u00a0Sada, pripremljeni za meditirati tijelom, prebacujemo se u polo\u017eaj &#8222;ma\u010dka lovi svoj rep&#8220;.\u00a0<\/p>\n\n\n\n<p>Ovdje se namjestimo ugodno i opu\u0161tamo dijelove tijela koji se otvaraju. Dahom dovedemo jo\u0161 otvorenosti u one dijelove koji su ve\u0107 otvoreni, a izdahom jo\u0161 opu\u0161tenosti kroz njih.<\/p>\n\n\n\n<p>Sjetim se: tjelesne senzacije su &#8222;znam kako se osje\u0107am&#8220;, kako se tijelo nalazi u prostoru. Izme\u0111u strana se opu\u0161tamo i resetiramo le\u0111a. Prolazimo jo\u0161 i otvaranje prepona le\u017ee\u0107i sakrumom na jastuku, \u0161to nje\u017eno produ\u017euje prednju stranu spoja nogu sa zdjelicom koja nam je bila tema ovaj mjesec.\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-597b79c7e4bf37ef976812fbeec35d19\">Mindful dnevnik: Neka stojim mirno i stabilno u situaciji svojeg \u017eivota. Dok got nemam taj mir i stabilnost samo \u0107u bje\u017eati iz averzije od onoga \u0161to ne mogu prihvatiti. Probamo taj mir i osje\u0107aj da stojimo uzemljeno uvesti u svoje tijelo.&nbsp;Stani punim, mirnim, \u0161irokim stopalima u ono \u0161to si si postavila kao namjeru na po\u010detku, dovedi svoj&nbsp;<em>Buddha presence<\/em>&nbsp;u taj odnos\/situaciju\/stanje, ponosno stani kao da ba\u0161 tu \u017eeli\u0161 biti i dozvoliti si osjetiti bol toga.&nbsp;<\/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_3_dan_6.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_3_dan_6-1024x576.webp\" alt=\"\" class=\"wp-image-16980\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_3_dan_6-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_3_dan_6-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_3_dan_6-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/9_3_dan_6.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">6. DAN &#8211; Sveta prisutnost<\/h4>\n\n\n\n<p>Ovaj tjedan prelazimo na\u00a0<strong>zonu dijafragme<\/strong>. To je prostor izme\u0111u gornje linije trbuha i donje linije plu\u0107a. Ako nam je ta zona sku\u010dena i stisnuta, imamo stisku u cijelom tijelu. Vrlo jednostavno &#8211; kada ne mo\u017eemo slobodno disati tijelo alarmira da je ugro\u017eeno i stavlja nas u modalitet opasnosti = stres. Tako\u0111er i dugoro\u010dno, sloboda dijafragmi za pokret jednaka je koli\u010dini slobode u emotivnom smislu i op\u0107enitom osje\u0107aju zdravlja i blagostanja. <\/p>\n\n\n\n<p>Isto tako danas smo se prisjetili pogleda koji smo uveli kroz uvodnu radionicu a to je da zauzmemo perspektivu na svoje svakodnevne na\u010dine bivanja da su sveti. Ovaj prostor kroz koji se kre\u0107emo je sveti prostor, na\u0161e tijelo i \u017eivot su sveti i namjere da radimo na sebi su svete. Uveli smo taj pojam&nbsp;<em><strong>Divine presence<\/strong>&nbsp;<\/em>&#8211; sveta prisutnost koju osje\u0107amo svojim tijelom u pokretu. Kada smo proto\u010dni i puni&nbsp;<em>Prane<\/em>, puni smo duha i \u017eivota. &nbsp;<\/p>\n\n\n\n<p>Zapo\u010dinjemo s laganim ljulju\u0161kanjem i spu\u0161tanjem daha u tijelo te nastavljamo s na\u0161im kru\u017enim pozdravima suncu. Ovaj put u istom pokretu, onom zamahu u&nbsp;<em>Kapiasani<\/em>, stavljamo pa\u017enju na zonu ispod rebara i kako nju otvaramo kada udahnemo i dignemo prsa. \u010cak \u0161tovi\u0161e zamislimo kao da imamo nos u dijafragmi i i direktno u kroz njega udahnemo u tijelo.<\/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-cf9d7f72ee62a658cbb2c34708f831a4\">Mindful dnevnik: Osjeti svetost u tijelu i svojem \u017eivotu, stavi tu perspektivu na sve. Stavi zahvalnost u srce. Poku\u0161aj osjetiti da je sada\u0161nji trenutak utopljen u Divine presence i da se u tom ne\u010dem ve\u0107em od nas, \u0161to sve uklju\u010duje, sve se otapa. Kako tada osjeti\u0161 ono \u0161to je te\u0161ko? \u0160to ti ova perspektiva dovodi?<\/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\/10_3_dan_7.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_3_dan_7-1024x576.webp\" alt=\"\" class=\"wp-image-16981\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_3_dan_7-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_3_dan_7-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_3_dan_7-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/10_3_dan_7.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">7. DAN &#8211; Mekano oko dijafragme<\/h4>\n\n\n\n<p>Pokret je tako polagan i spor, tako ugodan i nje\u017ean da time poma\u017ee dahu koji se polagano razvija i prostoru izme\u0111u svakog&nbsp;kralje\u0161ka da se pomakne.&nbsp;<\/p>\n\n\n\n<p>Uvodimo vje\u017ebu trakicom u kojoj guramo donji rub lopatica prema dolje i naprijed kako bi otvorili donji rub rebara i tamo udahnuli. Tu vje\u017ebu provodimo jo\u0161 i kasnije u satu.<\/p>\n\n\n\n<p>Kroz sat prolazimo nekoliko varijanti delfin ruku, kada su nam cijele podlaktice u podu, taj polo\u017eaj poma\u017ee oja\u010dati rameni pojas i napraviti otvaraju\u0107i rotaciju. Tako\u0111er prsa se \u0161ire u toj inverziji \u0161to nam omogu\u0107ava da se donji rub rebara, koji je u tom polo\u017eaju okrenut prema gore, otvori sa svih strana i dekompresira samu dijafragmu.<\/p>\n\n\n\n<p>Imamo jedan kratki set vje\u017ebi na trbuhu za ja\u010danje le\u0111ne konstrukcije, a i opet tu ponavljamo na\u0161u vje\u017ebu s trakicom.<\/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-62e138e7175cf9b3f28e69f7ae503cd0\">Mindful dnevnik: Sveta prisutnost je tu, uvijek, samo se trebamo vratiti u \u0161iroku perspektivu prostora. Neka sve \u0161to do\u017eivljavamo vidimo kao sveto i uklopimo u taj \u0161iri medij jedinstva.<\/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-28f84493 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\/11_3_dan_8.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/11_3_dan_8.webp\" alt=\"\" class=\"wp-image-16982\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/11_3_dan_8.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/11_3_dan_8-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/11_3_dan_8-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/11_3_dan_8-600x338.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">8. DAN &#8211; ISPOD REBARA<\/h4>\n\n\n\n<p>Danas, u nastavku rada s omek\u0161avanjem prostora za pokretljivost dijafragme, radimo otvaranje prostora ispod rebara, naizmjeni\u010dno. Tako da zapo\u010dinjemo kru\u017eenjem rukama i provodimo kroz polo\u017eaje&nbsp;<em>twista<\/em>&nbsp;u kojima nam je dostupno istezanje i ulazak s dahom pod rebra.<\/p>\n\n\n\n<p>Naravno sve klasi\u010dno: spojimo se s dahom, zagrijemo kroz one proto\u010dne kretnje i onda malo poradimo na ulasku s dahom pod rebra.&nbsp;<\/p>\n\n\n\n<p>Namjera nam je osjetiti da masiramo organe pod rebrima kada di\u0161emo sporo i duboko u polo\u017eajima u kojima nam se otvara taj dio.<\/p>\n\n\n\n<p>Sat traje malo dulje jer smo si na kraju uzeli vremena za opustiti se u pasivnom twistu u kojem se tako\u0111er produ\u017euje dijagonala kroz tijelo.&nbsp;<\/p>\n\n\n\n<p>Sjetimo se yoga terapijskog principa, koji ka\u017ee: osvijesti (dovedi pa\u017enju u neki dio tijela), otvori namjesti se da je taj dio istegnut), prodi\u0161i (produbi dah kako bi on masirao iz unutra). Na taj na\u010din danas pristupamo radu sa zonom ispod rebra, jednog pa drugog. :)<\/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-d0bb41c93703e464166813aef343288f\">Mindful dnevnik: Koliko sam spremna dotaknuti i otvoriti se te\u0161kim emocijama? Koliko mi je dostupno dozvoliti si osjetiti ono te\u0161ko ba\u0161 kako titra u tijelu? Dozvoliti si osjetiti. Uzmi si koji dan i vidi koliko si otvorena za osjetiti bolno takvo kakvo je u tijelu.<\/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\/12_3_dan_9.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/12_3_dan_9-1024x576.webp\" alt=\"\" class=\"wp-image-16983\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/12_3_dan_9-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/12_3_dan_9-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/12_3_dan_9-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/12_3_dan_9.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">9. DAN &#8211; OMEK\u0160AVANJE<\/h4>\n\n\n\n<p>Radimo na otvaranju prostora ispod rebara, to\u010dnije razmi\u0161ljajte o zoni dijafragme dublje u tijelu i tome kako ju pokretom i dahom masiramo i omek\u0161avamo.\u00a0Tako da kru\u017eimo rukama i otvaramo suprotna ruka &#8211; suprotna noga u polo\u017eaju na koljenima i na trbuhu. Sjetimo se kretati polako, prona\u0107i ritam pokreta i sve vi\u0161e, svakim krugom, uroniti pa\u017enjom u tijelo i senzacije u toku.<\/p>\n\n\n\n<p>Imamo nekoliko prilika u kojima ostajemo mirni i pu\u0161tamo da se pod rebrom otvori, samo je va\u017eno da u polo\u017eaj u\u0111emo polako, kako se ne bi zaklju\u010dali. Zato koristimo snagu noge da izvu\u010de ruku prema sebi, a ruka, rame i prsa prepu\u0161taju se toj sili. To sam poku\u0161ala naglasiti u tim polo\u017eajima, vidjet \u0107ete. :)<\/p>\n\n\n\n<p>Radimo jo\u0161 i Gomukha ruke u kojima tako\u0111er ulazimo u tu zonu i dajemo si vremena da prodi\u0161emo. Us put to je prilika da se sjetimo osvijestiti kako tijelo titra u donosu na odre\u0111ene impute, na primjer razliku izme\u0111u stajanja u asani i popu\u0161tanja polo\u017eaja koji donosi val olak\u0161anja.<\/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-eb809a6b893d74445e338fdd8a3dec57\">Mindful dnevnik: Neka vidim sebe kao da me obasjava sunce oka koje me gleda potpuno ne osu\u0111uju\u0107e u toplini gdje se potpuno mogu opustiti jer nisam kriva ni za \u0161to i ne mogu imati kontrolu. Ra\u0111e idem putem da pustim kontrolu i da sam jedno, u pripadnosti s tim ne osu\u0111uju\u0107im pogledom kroz sve \u0161to prolazim.<\/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_3_dan_10_mndf.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_3_dan_10_mndf-1024x576.webp\" alt=\"\" class=\"wp-image-16984\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_3_dan_10_mndf-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_3_dan_10_mndf-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_3_dan_10_mndf-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/13_3_dan_10_mndf.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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">10. DAN &#8211; SVJETLO SVIJESTI<\/h4>\n\n\n\n<p>Za po\u010detak kratko smo ponovili mehaniku pokreta dijafragme samo zato da si uz trodijelno disanje mo\u017eete vizualizirati to kretanje u tijelu. Trodijelno disanje je kada na udah prvo punimo donji trbuh, zatim sredinu &#8211; oko dijafragme i na koncu punimo prsa. Izdahom idemo obrnuto, odozgo prema dolje. Tako da uz to \u0161to tako fino di\u0161emo i punimo tijelo dahom osje\u0107amo kako polako pokre\u0107emo dijafragmu, suprotno od smjera daha.<\/p>\n\n\n\n<p>Nakon tog centriranja s dahom radimo ugodno razgibavanje ruku, ramena i opet otvaranje na\u0161e zone ispod rebara u lateralnom polo\u017eaju. Opu\u0161tamo se u polo\u017eaju le\u017ee\u0107i na jastuku ispod lopatica, tako da se prsa otvore. Tu opet vratimo pa\u017enju na pokret dijafragme i kako time reguliramo dah.<\/p>\n\n\n\n<p>Kada dodirujemo ove organe ispod rebara, a oni su na\u0161a glavna spremi\u0161ta i transformatori emocija, poziv je dozvoliti osjetiti si. To zna\u010di da trebamo razlikovati biti odmah zaronjeni u emociju ili imati prostor svijesti kroz koji vidimo emociju i onda iz mirnog prostora vidjeti nemirno i nadalje znati reagirati pomno.<\/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-8609bbbc9af1ff81aab96bfd4bdcd913\">Mindful dnevnik: Dozvoli osjetiti si u tijelu kako titraju emocije, a da te misli i koncepti o njima uvjeravaju u svoju pri\u010du, ostani sama svijest s energijom. Napravi si skalu, kako emocija nastaje kako rezonira, koje misli budi, koliko naglo je oja\u010dala i kako jenjava. Mo\u017ee\u0161 obojiti tu skalu i vizualizirati si je, \u010disto da se bolje sprijateljimo s te\u0161kim emocijama.<\/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-28f84493 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\/16_3_dan_11.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/16_3_dan_11.webp\" alt=\"\" class=\"wp-image-16985\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/16_3_dan_11.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/16_3_dan_11-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/16_3_dan_11-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/16_3_dan_11-600x338.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">11. DAN &#8211; SR\u010cANI PROSTOR<\/h4>\n\n\n\n<p>Danas otvaramo na\u0161 rad sa sr\u010danim prostorom. Prisje\u0107amo se na sr\u010dane vrijednosti koje se ne mogu ni s \u010dime zamijeniti, di\u0161emo kroz srce i radimo nje\u017ena otvaranja prsa.<\/p>\n\n\n\n<p>U kratko objasnili smo tu sr\u010danost ali to svi znamo i bolje je \u0161to manje pri\u010dati, a vi\u0161e osje\u0107ati. To neka nam bude nit vodilja za ovaj tjedan. :)<\/p>\n\n\n\n<p>Radimo vje\u017ebu zagrijavanja s trakicom te prolazimo pozdrave suncu i onda jo\u0161 na nekoliko na\u010dina opet razgibamo prsni prostor.&nbsp;<\/p>\n\n\n\n<p>Neka val pokreta kre\u0107e iz srca, ono je pokreta\u010d i cijelo tijelo ga prati.\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-83800a56cf5f21156c3891c5b252be83\">Mindful dnevnik: Samo stavi pa\u017enju u srce, sjeti se da je tako jednostavno, isprobaj to tijekom dana u vi\u0161e razli\u010ditih situacija i primijeti kako se osje\u0107a\u0161 t kako se stvari razvijaju.<\/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\/17_3_dan_12.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_3_dan_12-1024x576.webp\" alt=\"\" class=\"wp-image-16986\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_3_dan_12-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_3_dan_12-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_3_dan_12-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/17_3_dan_12.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">12. DAN &#8211; SRCE VODI<\/h4>\n\n\n\n<p>I opet danas smo zaronili pa\u017enjom u srce, prodisali kroz njega i stavili pa\u017enju tako da dam srce vodi pokret. Kroz pokrete koji su nam poznati, jednostavni, proto\u010dni i valoviti srce je ukazivalo smjer. Radili smo na\u0161e valovite pozdrave suncu, njima dodali pulsacije rukama u kojima se srce otvara i zatvara.&nbsp;<\/p>\n\n\n\n<p>Te smo pokrete ponovili i u ratniku 1 kako bi jako potentno razgibali ramena,a time i sr\u010dani prostor.Sve pokrete koje ponavljamo u njih zaronite zatvorenih o\u010diju, u\u017eivajte i pustite da vas srce vodi iz svojeg najiskrenijeg, naj\u010di\u0161\u0107eg i najvoljenijeg mjesta.<\/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-a01230ee310dca56ed5a028f6f9aa39f\">Mindful dnevnik: Stavi svako jutro vrhove prstiju na prsa, kako bi dovela potpunu pa\u017enju u zonu srca i produbi nekoliko udaha i izdaha kroz sr\u010dani prostor. Sjeti se prepustiti svojem srcu vodstvo, ka\u017ei si: neka &#8222;bog&#8220; misli o tome i sada je sve kako treba biti. S tim mirom i usmjerenjem kreni u svoj dan i sjeti se kada god treba\u0161 vratiti u srce i prodisati.<\/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\/18_3_dan_13.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/18_3_dan_13-1024x576.webp\" alt=\"\" class=\"wp-image-16987\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/18_3_dan_13-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/18_3_dan_13-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/18_3_dan_13-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/18_3_dan_13.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">13. DAN &#8211; SR\u010cANA MANDALA<\/h4>\n\n\n\n<p>Zapo\u010dinjemo sat s nje\u017enim pokretom rukama kojim budimo sr\u010danu energiju. Spu\u0161tamo pa\u017enju u srce i u \u010disto osje\u0107anje bez posredstva misli. Tamo dodirujemo svoj iskreni \u017eivot. Srce opet vodi pokret i valove i mi ga punimo dahom.<\/p>\n\n\n\n<p>Radimo malo druga\u010dije zagrijavanje i kre\u0107emo se iz Down Doga. Sr\u010dana mandala je pokret rukama kojim stvaramo sferu oko srca, kada ju provodim zatvorite o\u010di, u\u0111ite u sebe i svoj energetski centar, pustite ko\u010dnice i dozvolite tijelu da se rasple\u0161e, izrazi.. :)<\/p>\n\n\n\n<p>To je naravno krug koji jako precizno razgibava ramena, vrat i prsa, no \u0161to smo nje\u017eniji, sporiji i veseliji bolje mo\u017eemo u\u0107i u detalje.<\/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-65dbd3e30c23258fe424e7a05533fa31\">Mindful dnevnik: Sjeti se osjetiti svoju najve\u0107u vrijednosti &#8211; \u017eivot sam. Odmori se u toj jednostavnosti i u svojoj pravoj vrijednosti da ostale sumnje o tebi samoj otpadnu.<\/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-28f84493 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\/19_3_dan_14.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/19_3_dan_14-1024x576.webp\" alt=\"\" class=\"wp-image-16988\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/19_3_dan_14-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/19_3_dan_14-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/19_3_dan_14-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/19_3_dan_14.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">14. DAN &#8211; PROZRA\u010cNOST<\/h4>\n\n\n\n<p>Jutros smo naglasili otvaranje bo\u010dnih strana prsa i otvaranje s prozra\u010dnim dahom. Ideja je da jo\u0161 i malo druga\u010dije naglasimo otvaranje prsnog prostora.<\/p>\n\n\n\n<p>Di\u0161emo potentno&nbsp;i pokretima poma\u017eemo dahu da se oslobodi i pro\u0161iri.<\/p>\n\n\n\n<p>Radimo malo druga\u010dije zagrijavanje i s njim utapamo se u ritmi\u010dnost. Nakon toga na repertoaru nam je nekoliko polo\u017eaja iz baze ratnika 2, koji, naravno omogu\u0107avaju pristup \u0161irenju bo\u010dnih strana.&nbsp;<\/p>\n\n\n\n<p>Stavljamo pa\u017enju na na\u010din kako je tijelo prozra\u010dno i kako se lako\u0107a budi ovim nje\u017enim pokretima.<\/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-dbc69246c7e38791afa91cd1c1320c83\">Mindful dnevnik: Aspekt prozra\u010dnosti su lako\u0107a, proto\u010dnost, sr\u010danost, suprotni od stiske, gr\u010da i stresa. Poziv je da razlikujemo tu skalu osje\u0107aja (senzacija), ne da bismo rekli da je ne\u0161to dobro ili lo\u0161e, ve\u0107 da znamo jasno prepoznati. \u017delimo rasti u razumijevanju da je ta skala prirodna ali da mi uz ove prakse u\u010dimo kako se lak\u0161e izbalansirati te se br\u017ee vratiti u lako\u0107u i prozra\u010dnost.\u00a0Imamo dva va\u017ena koraka:\u00a01. znati razumjeti razliku izme\u0111u stiske i opu\u0161tenosti i cijelu tu sklau2. opaziti kako se mijenjaju te suptilne rezonance tijela ovisno o uvjetima koji su prisutni.<\/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_3_dan_15_mndfs.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_3_dan_15_mndfs-1024x576.webp\" alt=\"\" class=\"wp-image-16990\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_3_dan_15_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_3_dan_15_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_3_dan_15_mndfs-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/20_3_dan_15_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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">15. DAN &#8211; U budinskoj prirodi<\/h4>\n\n\n\n<p>Malo na\u0161e meditacije&#8230; spu\u0161tanje pa\u017enje u tijelo, u sretno srce, u prisutnost. Ne moramo ni\u0161ta tra\u017eiti od svojeg srca, samo mu se vratimo. Vratimo se sebi u svoju pravu prirodu s kojom smo jedno u kojoj smo dio cjeline. Ako probamo to pojmiti razumom on \u0107e tra\u017eiti za\u0161to i kako ali u srcu samo pustimo da rezonira osje\u0107aj da jesmo jedno u svojoj budinskoj prirodi. :)<\/p>\n\n\n\n<p>Pro\u0161li smo lagano razgibavanje kralje\u017enice, pa zauzeli par laganih polo\u017eaja, uklju\u010duju\u0107i i zeca u kojem stimuliramo tjeme, to\u010dku vrha glave (kao lak\u0161a verzija stoja na glavi). Zatim prelazimo na pod u Bananasanu da jednu i drugu bo\u010dnu stranu s opu\u0161tanjem otvorimo i prodremo kroz slojeve u dubinu. Neka svjetlost u\u0111e u dubinu tijela.<\/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-1d24453bf47cfa5f11f8bff869b4bda2\">Mindful dnevnik: Stavi si zavjet da se opusti\u0161 u svojoj pravoj prirodi i svojoj budinskoj prirodi koje su tu kada pustimo srcu da bude, a da ni\u0161ta od njega ne tra\u017eimo&#8230; :)<\/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\/23_3_dan_16.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_3_dan_16-1024x576.webp\" alt=\"\" class=\"wp-image-16991\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_3_dan_16-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_3_dan_16-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_3_dan_16-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/23_3_dan_16.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">16. DAN &#8211; VRAT<\/h4>\n\n\n\n<p>Ulazimo ovaj tjedan u zonu vrata, grla i \u010deljusti. Dana\u0161nji sat se ba\u0161 bavi samo razgibavanjem vrata, skoro samo.. :)<\/p>\n\n\n\n<p>Zapo\u010dinjemo s bu\u0111enjem Ujjayi daha koji ugodno i nje\u017eno vra\u010da fokus na grlo i s njime se opu\u0161tamo. Zatim zapo\u010dinjemo s krugovima glavom, vrlo sporim i ugodnim u kojima masiramo mi\u0161i\u0107e vrata. Razgibamo cijelu tu zonu uz disanje tog ugodnog gustog daha. Dodajemo i par vje\u017ebi u kojima s trakicom poma\u017eemo u\u0107i u peglanje mi\u0161i\u0107a vrata i otvaranje te zone.<\/p>\n\n\n\n<p>Tako\u0111er i nekoliko polo\u017eaja inverzija u kojima vrat ima priliku da se dekompresira.<\/p>\n\n\n\n<p>Malo smo suzili zonu rada u dana\u0161njem satu, kako bi se ba\u0161 tome posvetili.<\/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-6cdb85e8ccdada1989b876e62b7996f7\">Mindful dnevnik: Sjetimo se namjere koju smo stavili na po\u010detku i ovaj si tjedan stavljamo namjeru za\u00a0<strong>komunikaciju<\/strong>\u00a0onoga \u0161to nam je bolno i \u0161to nas smeta. Stavimo taj na\u0161 problem u oblik u kojem ga mo\u017eemo izraziti. Doslovno: kako bi rekli sebi ili drugome \u0161to nam je te\u0161ko i \u0161to nas smeta, a da s druge strane ne\u0107e postojati nikakva osuda za ono \u0161to mi trebamo re\u0107i. Slobodno si to napi\u0161i ali onda i reci na glas. Pri\u010daj sam sa sobom, neka te rije\u010di iza\u0111u van, neka vibriraju kroz glasnice.<\/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-28f84493 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\/24_3_dan_17.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/24_3_dan_17.webp\" alt=\"\" class=\"wp-image-16992\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/24_3_dan_17.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/24_3_dan_17-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/24_3_dan_17-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/24_3_dan_17-600x338.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">17. DAN &#8211; DUGI VRAT<\/h4>\n\n\n\n<p>Ju\u010der smo za po\u010detak stavili pa\u017enju na vrat, a danas smo se ve\u0107 igrali da vrat vodi sve pokrete. Prolazili smo poznate ritmi\u010dne pozdrave suncu ali nagla\u0161avali nit daha koja struji kroz grlo i otvara povr\u0161inu vrata. Zato smo malo vi\u0161e otvorili glavu prema iza. Razgibavanje te zone bilo je naravno vi\u0161estrano jer u toku sata prolazimo izdu\u017eivanje prednje, stra\u017enje i bo\u010dnih strana vrata kroz razli\u010dite asane.<\/p>\n\n\n\n<p>Osjetimo koliko je razli\u010dito provoditi isti pokret kada na druga\u010diji na\u010din i u drugi dio tijela stavimo svoju pa\u017enju. Ovaj tjedan u vrat i grlo, koji tako\u0111er provode valoviti pokret kralje\u017enicom. Zato je pa\u017enja klju\u010d. Rekli smo &#8211; osvijesti, otvori i prodi\u0161i, koraci koje ovaj tjedan provodimo kroz svoj vrat. Damo grlu i \u0161titnja\u010di svilenkastost&nbsp;Prane.. :)<\/p>\n\n\n\n<p>Lijepo je posvetiti se svakom dijelu tijela, jer svaki tra\u017ei pa\u017enju i voli da ciljano s njim radimo.<\/p>\n\n\n\n<p>Volimo ovako precizno dodirivati svoje tijelo, da svaki dio dobije pa\u017enju i zdrave pokrete.<\/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-8c59054d9e5fb678be8cf97d029aa9ab\">Mindful dnevnik: Ideja je mo\u0107i se izraziti, rije\u010dima, zvukovima. Jasno iskomunicirati ono \u0161to trebamo ali da se vodimo za smjernicama Ispravnog govora po Budinom putu.<\/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\/25_3_dan_18.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/25_3_dan_18-1024x576.webp\" alt=\"\" class=\"wp-image-16993\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/25_3_dan_18-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/25_3_dan_18-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/25_3_dan_18-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/25_3_dan_18.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">18. DAN &#8211; Stra\u017enja strana vrata<\/h4>\n\n\n\n<p>Uvodimo jednu korisnu vje\u017ebu s trakicom, koja se zove &#8222;sportski grudnjak&#8220; ali naravno nije vezana uz grudi ve\u0107 uz pomicanje ramena prema iza i dolje te time otvaraju\u0107i prsa.<\/p>\n\n\n\n<p>Vje\u017eba je jednostavna i pokazala sam ju vi\u0161e puta u satu, pro\u0161li smo masiranje i razgibavanje u tom polo\u017eaju, samo budite nje\u017eni i radite polako.<\/p>\n\n\n\n<p>Na taj smo na\u010din omogu\u0107ili otvaranje ramena i stra\u017enje strane vrata, te spojili taj i sli\u010dne polo\u017eaje kroz pokrete u satu. Prolazimo i nekoliko varijanti delfin ruku za ja\u010danje ramena u toj otvorenoj rotaciji.&nbsp;<\/p>\n\n\n\n<p>Zatim ve\u0107 u polovici sata idemo na le\u0111a u bazu iz koje gradimo modificiranu svije\u0107u &#8211;<em>\u00a0Viparitu karani<\/em>, za nju si mo\u017eete uzeti jastuk ili ciglicu. Fokus nam je opet na izdu\u017eivanju stra\u017enje strane vrata pa lagano ulazite i slu\u0161ajte tijelo. Trebamo biti u polo\u017eaju gdje nam tijelo daje prostor i pu\u0161ta dalje a ne onom u kojem se jo\u0161 vi\u0161e gr\u010di.<\/p>\n\n\n\n<p>Ako imate \u010desto kroni\u010dne napetosti u vratu sve ove vje\u017ebe radite sporo, nje\u017eno i postepeno, mo\u017eete ih uvesti u svakodnevnu rutinu ali nemojte pretjerivati jer u\u010dinak mo\u017ee \u010dak biti i suprotan.<\/p>\n\n\n\n<p>Kada &#8222;namjestimo&#8220; vrat na pravo, ugodno mjesto\u00a0sami od sebe \u0107emo sjesti u svoje srce u pravom omjeru svijesti i ljubavi, a i poniznosti i zahvalnosti.<\/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-465ce27164f8d4980dd3714f96f406fe\">Mindful dnevnik: Osvijesti svoju rezonancu prilikom prakse i nakon. Jo\u0161 nam je uvijek zanimljiva ta \u0161iroka slika kako titramo. Sve uzmi u obzir i uklju\u010di u tu sliku.<\/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\/26_3_dan_19.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/26_3_dan_19-1024x576.webp\" alt=\"\" class=\"wp-image-16994\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/26_3_dan_19-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/26_3_dan_19-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/26_3_dan_19-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/26_3_dan_19.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">19. DAN &#8211; Vrijednost svakog trenutka<\/h4>\n\n\n\n<p>U nastavku ju\u010dera\u0161njeg rada na razgibavanju grla i vrata danas smo se opet lijepo uljulju\u0161kali u pokret i dah. Osje\u0107ali smo protok daha kroz grlo i posebno stavili pa\u017enju na to da uronimo u posebnost svakog trenutka.&nbsp;<\/p>\n\n\n\n<p>Razgibavamo se kroz pozdrave suncu, prolazimo&nbsp;ratnika 1 s onim polo\u017eajem trakicom (&#8222;sportski grudnjak&#8220;) i onda imamo malo opse\u017eniju sesiju most &#8211;&nbsp;<em>Viparita karani<\/em>&nbsp;&#8211; modificirana&nbsp;<em>Karnapidasana<\/em>&nbsp;i ribica, sve polo\u017eaji kojima adresiramo stra\u017enju stranu vrata.<\/p>\n\n\n\n<p>Samo ponavljam, polako ulazite u sve te polo\u017eaje i jako pazite da je vratu ugodno biti i ostati. Da je korisno, da se tijelo opusti.<\/p>\n\n\n\n<p>Kada imamo rutinu i ponavljamo isto svaki dan kroz poznato vidimo da ne postoji dosadno, jer svaki novi sada\u0161nji trenutak je nedo\u017eivljen i jedinstven. Ako stavimo perspektivu na taj na\u010din gledanja sve do\u017eivimo kroz jedinstvenost i posebnost i vidimo vrijednost koju ima svaki sada\u0161nji trenutak.\u00a0Nastojali smo kroz pokret zaista osjetiti sada\u0161nji trenutak u tijelu.<\/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-c4b52a50190646af275b9ea682aa7598\">Mindful dnevnik: Sjeti se vi\u0161e puta kratko umiriti u danu i postavi si po\u010detnu to\u010dku, osjetiti tijelo kakvo je, reci si: sada po\u010dinje moja svijest o tjelesnim senzacijama i pokretu senzacija u tijelu. I nastavi gledati kako se mijenja titranje i rezoniranje tijela kroz sve \u0161to radi\u0161, \u0161to se doga\u0111a. Nakon toga sjeti se da ti stvara\u0161 na\u010din na koji \u0107e\u0161 se balansirati\u00a0prema otvorenosti i opu\u0161tenosti u svakoj situaciji.<\/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-28f84493 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\/27_3_dan_20_mndfs.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_3_dan_20_mndfs.webp\" alt=\"\" class=\"wp-image-16995\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_3_dan_20_mndfs.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_3_dan_20_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_3_dan_20_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/27_3_dan_20_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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">20. DAN &#8211; Rezonanca grla<\/h4>\n\n\n\n<p>Zapo\u010deli smo s podsjetnikom da je za zdravu proto\u010dnost grla i vrata najbolje pjevu\u0161enje, &#8222;humming&#8220; slova M, a naravno u yogi za to imamo mantru OM. Malo smo rezonirali te zvukove.\u00a0Pjevu\u0161ite si kada imate priliku.<\/p>\n\n\n\n<p>Zatim prolazimo\u00a0nekoliko vje\u017ebica iz\u00a0<em>face yoge<\/em>\u00a0za \u010deljust i grlo te nastavljamo s restorativnim le\u017ee\u0107im polo\u017eajima za vrat. Imamo jastuk ispod potiljka i produ\u017eujemo stra\u017enju stranu vrata, jastuk ispod vrata i opu\u0161tamo prirodnu krivulju vrata te jastuk ispod gornjeg ruba ramena i otvaramo prednju donju zonu vrata. Sveukupno se samo fino opustimo. :)<\/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-f3158ec1a1cfde05247d5644bb9439f2\">Mindful dnevnik: Postavimo namjeru\u00a0da \u017eelimo prakticirati ispravan govor, da se \u017eelimo voditi za pravilima u kojima \u0107emo govorom zaista biti korisni i konstruktivni. Uzmimo ispravan govor kao vrata za na\u0161 mindfulness. Zapi\u0161i si kada stvarno vidi\u0161 da govorom nisi po\u0161tivala sebe ili drugoga i ponovi tu situaciju u sebi na na\u010din kojim se vi\u0161e izra\u017eava\u0161 iz ispravnog govora.<\/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\/30_3_dan_21.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/30_3_dan_21-1024x576.webp\" alt=\"\" class=\"wp-image-16996\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/30_3_dan_21-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/30_3_dan_21-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/30_3_dan_21-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/30_3_dan_21.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">21. DAN &#8211; Integracija<\/h4>\n\n\n\n<p>U ovom zadnjem tjednu na\u0161eg ciklusa integriramo sve zone koje smo prolazili iz tjedna u tjedan. Sada izra\u017eavamo pokret cijelim tijelom, val daha provla\u010di pokret koji klizi preko prepona, zdjelice, trbuha, rebara, dijafragme, prsa i grla&#8230; Opisujem&nbsp;to zato da si na taj na\u010din mo\u017eete staviti pa\u017enju, na tu putanju i osjetiti kako je sve povezano ispod ko\u017ee i kako sve sudjeluje u pokretu, a trudimo se upravo provesti pokret tako da sve sudjeluje jednako.&nbsp;<\/p>\n\n\n\n<p>Glavne zna\u010dajke antistres yoge su ritmi\u010dnost, ponavljanje i poznavanje, zato smo danas uronili u poznate pulsacije i smjerove kretanja. Jo\u0161 jedan sat, svaki put druga\u010diji ali ve\u0107 poznat tako da bez razmi\u0161ljanja krenite i ostanite u tijelu sa svakim\u00a0pokretom.\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-aa889393b56d2568542884c8c225d0e5\">Mindful dnevnik: Zaroni u cjelinu, u na\u010din pogleda da je sve integrirano i ono \u0161to ti se \u010dini izdvojeno ili ja\u010de nagla\u0161eno pogledaj u kontekstu cjeline. Ne postoji segment koji nije u kontekstu, sve je u me\u0111uodnosu sa svim ostalim, kako u na\u0161em tijelu, tako i u na\u0161em \u017eivotu. Ne mo\u017ee\u0161 ono \u0161to ne voli\u0161 izrezati kao rak, jer je dio odnosa, a uzrok je upravo u odnosu&#8230; Kako ta promjena perspektive utje\u010de na tvoj stav prema izazovima?<\/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\/31_3_dan_22.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/31_3_dan_22-1024x576.webp\" alt=\"\" class=\"wp-image-16997\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/31_3_dan_22-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/31_3_dan_22-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/31_3_dan_22-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/31_3_dan_22.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">22. DAN &#8211; Svijest u cjelini<\/h4>\n\n\n\n<p>Danas kre\u0107emo iz stoje\u0107eg polo\u017eaja i budimo osje\u0107aj cjeline tijela. Lagano gibanje spojeno s dahom polako nas razbu\u0111uje i integrira, tijelo u cjelinu i na\u0161u pa\u017enju u tijelo. U stoje\u0107em polo\u017eaju nastavljamo s jo\u0161 nekoliko \u010du\u010dnjeva za kukove te preko&nbsp;<em>Prasarita padottanasane&nbsp;<\/em>prelazimo u polo\u017eaj jadno koljeno u pod (u&nbsp;<em>Kapiasana<\/em>&nbsp;bazu) u kojem nastavljamo razgibavati kukove.&nbsp;<\/p>\n\n\n\n<p>Sat se spu\u0161ta jo\u0161 i vi\u0161e u pod gdje radimo goluba, tu se malo opu\u0161tamo i pazimo na onaj omjer koliko se tijelo mo\u017ee opustiti u odnosu na napetosti, a da ga mi ne forsiramo&#8230; :)<\/p>\n\n\n\n<p>Prolazimo jo\u0161 i\u00a0<em>Badakonasanu<\/em>\u00a0kroz koju di\u0161emo na miran na\u010din da dugi dah provedemo kroz tijelo.<\/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-626cdd4d5b08126e31e7533ead9b587a\">Mindful dnevnik: Kao \u0161to svoje tijelo mo\u017eemo osjetiti cjelovito i integrirano jer znamo da svaki dio jednako utje\u010de na cjelinu i gradi je, tako mo\u017eemo i sebe osjetiti uklju\u010dene i povezane u cjelinu okoline. Razmislimo: da, to je istina. Onda se probamo opustiti u toj istini i dozvoliti si osjetiti da smo stalno u matrixu Prane. \u0160to to za tebe zna\u010di?<\/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-28f84493 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\/1_4_dan_23.webp\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/1_4_dan_23.webp\" alt=\"\" class=\"wp-image-16998\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/1_4_dan_23.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/1_4_dan_23-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/1_4_dan_23-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/1_4_dan_23-600x338.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">23. DAN &#8211; SR\u010cANA SNAGA<\/h4>\n\n\n\n<p>Uspostavljamo koherenciju ritma daha koja uspostavlja energetsku rezonancu cijelog tijela. Pronalazimo ritam koji je ugodan, a te\u010de bez napora, naravno.\u00a0<\/p>\n\n\n\n<p>Dahom i pa\u017enjom budimo so\u010dnost \u017eivota, koja nije tu samo kada smo sretni nego je tu da bude podr\u0161ka i kapacitet za sve u \u017eivotu.&nbsp;<\/p>\n\n\n\n<p>S tim poticajem zaronimo u pokrete no danas ih malo modificiramo tako \u0161to ne spu\u0161tamo koljeno u pod dok pulsiramo kukovima te time stvorimo jo\u0161 dulju prednju liniju koja se iste\u017ee. Polagano spu\u0161tamo zdjelicu kako bi osjetili sve detalje i kako bi se istegnula ta ploha jednakomjerno.<\/p>\n\n\n\n<p>Radimo i set asana u kojima opet integriramo osje\u0107aj tijela u cjelinu i prote\u017eemo se u svim smjerovima. Sat je malo dulji jer se na kraju opu\u0161tamo u dva le\u017ee\u0107a twista. :)<\/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-2101f7558c30c425a130983d4ed4416e\">Mindful dnevnik: Kako ti zvu\u010di ideja da je mogu\u0107e i zapravo po\u017eeljno da svjesno odabiremo u kojem \u0107e se mediju na\u0161a stanja marinirati (bilo da su emocije, misli, senzacije, odnosi, problemi&#8230;). \u0160to ako zaista taj kapacitet s kvalitetama prisutnosti, neosu\u0111ivanja i ljubavi mo\u017ee biti \u0161iri od onoga \u0161to do\u017eivljava\u0161? Mo\u017ee\u0161 si napisati ili nacrtati svoje stanje u kontekstu te so\u010dne Prani\u010dne ljubavi i veselja?Kako biti tu s te\u0161kim da se ne borimo i da ne bje\u017eimo ili da se ne zamrzavamo?<\/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\/2_4_dan_24.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_4_dan_24-1024x576.webp\" alt=\"\" class=\"wp-image-16999\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_4_dan_24-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_4_dan_24-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_4_dan_24-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/2_4_dan_24.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<h6 class=\"wp-block-heading\">30 MIN<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">24. DAN &#8211; Iz ispravnih namjera<\/h4>\n\n\n\n<p>Zadnji dinami\u010dni sat ovog izazova iskoristili smo da se jo\u0161 jednom integriramo, sutra naravno sve zaokru\u017eujemo s Mindful slow flow satom.<\/p>\n\n\n\n<p>Povezali smo se, kao prvo u stoje\u0107em ljulju\u0161kanju u kojem ulazimo u ugodu ritmi\u010dnih pokreta, propu\u0161tanje i prepu\u0161tanje, a u nastavku s ve\u0107 poznatim pokretima i pulsacijama. Spajamo i pa\u017enju tako da osjetimo cijelo tijelo povezano kao jedno, koje se kroz cjelinu\u00a0&#8222;puni&#8220; vitalnom energijom Pranom. To nije samo pitanje onoga \u0161to jedemo i pijemo ve\u0107 vi\u0161e kako cijeli sistem pu\u0161ta. Kada smo u stresu i traumi sistem se zatvara i onda vitalnost nema tako dobar protok, za razliku od toga kada smo <em>RESILIENT<\/em> &#8211; otporni na stres i lako proto\u010dni.<\/p>\n\n\n\n<p>Prolazimo pulsacije, koljenom od poda i u podu te samo kru\u017eimo zaranjamo u sebe, ostajemo i u par asana. Na koncu se i opu\u0161tamo na podu.<\/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-86f7809bf6e0fff1cc1cddd74b508792\">Mindful dnevnik: Mo\u017ee\u0161 li \u017eivjeti iz srca, tako da bez o\u010dekivanja za rezultatom da\u0161 najbolje od sebe u svakoj situaciji za svaki trenutak iz najispravnijih namjera koje mo\u017ee\u0161 osvijestiti. Na taj na\u010din kad pogleda\u0161 prema iza nikada ti nije \u017eao za ono \u0161to je bilo jer se mo\u017ee\u0161 pozvati na to da si radila najbolje \u0161to si znala\/mogla. Mo\u017ee\u0161 li si postaviti namjeru da \u0107e\u0161 tako pristupati svemu \u0161to radi\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\/04\/3_4_dan_25.webp\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_4_dan_25-1024x576.webp\" alt=\"\" class=\"wp-image-17000\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_4_dan_25-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_4_dan_25-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_4_dan_25-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/04\/3_4_dan_25.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<h6 class=\"wp-block-heading\">30 MIN &#8211; MINDFUL SLOW FLOW<\/h6>\n\n\n\n<h4 class=\"wp-block-heading\">25. DAN &#8211; Duhovni kapacitet<\/h4>\n\n\n\n<p>Sjednemo i polagano uronimo u meditaciju. Osjetimo smjerove daha te ih postepeno produbljujemo, uravnote\u017eujemo i jednakomjerno provla\u010dimo kroz tijelo. Pustimo da je dah najprisutniji u trenuta\u010dnom iskustvu, da ni\u0161ta drugo nije toliko va\u017eno, pa pustimo sve ostalo. Sve vi\u0161e produbljujemo smjerove daha, da su jo\u0161 opu\u0161teniji, a jo\u0161 jasniji.<\/p>\n\n\n\n<p>Primjenjujemo perspektivu na pokret daha u tijelu, pa se sada tijelo pro\u0161iri u prostor s udahom i skupi prema sredini s izdahom&#8230;. Cijelo tijelo di\u0161e.<\/p>\n\n\n\n<p>Tako spremni otopimo se u pretklonu i nastavimo tonuti. Prolazimo i nekoliko cat-cow valova i pulsacija u kojima naravno integriramo tijelo u cjelinu i sjetimo se da djelujemo bez o\u010dekivanja i forsiranja. Iz onog iskrenog srca izrazimo svaki pokret, ne zato jer njime ne\u0161to trebamo posti\u0107i, ve\u0107 zato \u0161to je to na\u0161a priroda, izraziti se, dati najbolje od sebe, imati smisao u veselju i osjetiti se do kraja, biti tu&#8230;<\/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-038274b00f7f84b24c2da29b3b32bee5\">Mindful dnevnik: \u0160irina, mir, prisutnost, otvorenost, prostornost stvaraju kapacitet kojim vidimo \u0161to se doga\u0111a i kroz koji mo\u017eemo sa \u0161irinom do\u017eivjeti ono \u0161to nam su\u017euje pa\u017enju. Zapi\u0161i si onaj svoj problem koji si postavila na po\u010detku izazova u taj kapacitet. Mo\u017ee\u0161 i nacrtati, stavi svoj izazov u &#8222;landscape of this experience&#8220; u kojem je podr\u017ean \u0161irinom ljubavi. Zamisli kao da Buddha s tobom dr\u017ei tvoju bol.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tehnike kojima \u010dinimo kralje\u017enicu sna\u017enom osovinom tijela koja nas dr\u017ei uspravno i na \u010diju se centralnu podr\u0161ku periferija oslanja i opu\u0161ta.<\/p>\n","protected":false},"featured_media":14452,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[566,574,577,570,547,548,571],"product_tag":[604],"class_list":{"0":"post-16964","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-antistres","7":"product_cat-joga-za-mentalno-zdravlje","8":"product_cat-jogijsko-disanje","9":"product_cat-meditacija","10":"product_cat-majndfulnes","11":"product_cat-online-yoga","12":"product_cat-restorativna-yoga","13":"product_tag-plan-rada-2026","14":"pa_intenzitet-opusteno","16":"first","17":"instock","18":"virtual","19":"sold-individually","20":"purchasable","21":"product-type-simple"},"_links":{"self":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product\/16964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/media\/14452"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/media?parent=16964"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product_cat?post=16964"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product_tag?post=16964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}