{"id":19102,"date":"2026-06-30T11:15:23","date_gmt":"2026-06-30T09:15:23","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=19102"},"modified":"2026-07-02T11:56:57","modified_gmt":"2026-07-02T09:56:57","slug":"putem-vagusa","status":"publish","type":"product","link":"https:\/\/tena.yoga\/sr\/sati-yoge-paket\/putem-vagusa\/","title":{"rendered":"Putem Vagusa"},"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\" id=\"block-1fa05f98-54aa-4969-bfe1-b3c984cbe48c\">ANTISTRESS YOGA<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posve\u0107ujemo mjesec \u017eivcu Vagusu i praksama koje ga toniraju. Motiviranje na rad i aktivacija ovog \u017eivca utje\u010du blagodatno na osje\u0107aj mira, sigurnosti, povezanosti i smisla. Polivagalna terapija usmjerena je na regulaciju \u017eiv\u010danog sustava kako bi se postigla bolja emocionalna i tjelesna dobrobit. U\u010dimo se regulirati svjesno\u0161\u0107u o razli\u010ditim stanjima \u017eiv\u010danog sustava kroz koje prolazimo tijekom dana (\u017eivota). Terapija koristi tehnike poput disanja, meditacije i ja\u010danja socijalnih veza kako bi si pomogli vratiti u stanje sigurnosti.\u00a0Vje\u017ebamo lagane i ugodne asane te mirno i dugo dr\u017eimo polo\u017eaje popra\u0107ene dubokim dahom s posebnim fokusom na tehnike za toniranje Vagusa.\u00a0<strong>Reguliramo \u017eiv\u010dani sustav, pu\u0161tamo stres i napetosti te stvaramo sveukupnu bolju otpornost na napetosti (<em>stress resilience<\/em>).<\/strong>\u00a0Otklju\u010davamo zakopane traume i poma\u017eemo tijelu da ih propusti kroz sustav.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Mindful dnevnik: Koji su moji uzroci stresa , \u0161to dopire do mene i duboko me uznemirava. Kada mi se percepcija zamagli s traumama koje nosim, zbog kojih ne vidim pravu sliku stvarnosti?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Yoga terapija za:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>asane za istezanje<\/li>\n\n\n\n<li>opu\u0161tanje i resetiranje<\/li>\n\n\n\n<li>regulacija \u017eiv\u010danog sustava disanjem<\/li>\n\n\n\n<li>pozitivan odgovor na stres<\/li>\n\n\n\n<li>lagana praksa yoge<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/scnAphuFcY8\" target=\"_blank\" rel=\"noreferrer noopener\">yoga za mentalno zdravlje<\/a><\/li>\n\n\n\n<li><em>mindful<\/em>\u00a0yoga<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/qI7pr-XgfrU\" target=\"_blank\" rel=\"noreferrer noopener\">somati\u010dna meditacija<\/a><\/li>\n\n\n\n<li>vje\u017ebe za tonus Vagusa<\/li>\n\n\n\n<li>Polivagalna terapija<\/li>\n\n\n\n<li>pozitivne afirmacije<\/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\">SADR\u017dAJ PAKETA SNIMKI<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa.webp\" aria-label=\"Open image: 6 6 Uvodno Predavanje Putem Vagusa 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa-1024x576.webp\" alt=\"\" class=\"wp-image-19276\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/6_6_uvodno_predavanje_putem_vagusa.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 I SAT YOGE NA TEMU MJESECA \u2013 75 MIN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">PUTEM VAGUSA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Kako sam krenula istra\u017eivati ovu temu postajala mi je sve zanimljivija i zanimljivija\u00a0pa sam slo\u017eila i opse\u017enu prezentaciju o Vagusu koju sam naknadno sa\u017eela u blog \u2013 <a href=\"https:\/\/tena.yoga\/blog\/putem-vagusa\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/blog\/putem-vagusa\/\">VA\u017dNOST VAGUSA<\/a>. U uvodnom predavanju dosta je vremena pro\u0161lo na osnove i , nadam se da \u0107e vam bar malo staviti u perspektivu va\u017enost ovih praksi i ideju koju imam o tome da pratimo svoj vagus, doslovno i metafori\u010dki.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u0161li smo neke osnove, \u0161to je vagus, \u010demu slu\u017ei u tijelu, kako ga toniramo i kako mu se odnosimo\u00a0kroz yoga terapiju. Stigli smo pro\u0107i samo nekoliko tehnika za toniranje vagusa, a tijekom mjeseca sistematski \u0107emo raditi sve po redu. Yogijske tehnike disanja, pjevanje i \u201ehumming\u201c, tapkanje, samomasa\u017eu i face yogu\u00a0te naravno asane i yoga flow u koji \u0107e nam sve to biti ukomponirano. :)<\/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-cd0c24f76de10929f7459f72759d9db0 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Za po\u010detak ovog mjeseca postavljamo si namjeru. Kao prvo u miru prona\u0111emo sr\u010danu zahvalnost, onu kojoj ne treba nikakav opis ili obrazlo\u017eenje ve\u0107 koja je osje\u0107aj energije zahvalnosti.\u00a0Iz zahvalnosti uzmemo jednu jasnu stvar, neki svoj aspekt, odnos ili problem kojem \u017eelimo posvetiti svoj mir. Taj aspekt ka\u017eemo si jasno i kratko u pozitivnom obliku. Mo\u017eete si i zapisati, bit \u0107e jo\u0161 jasnije.\u00a0<strong>Stimulacija vagusa je put protoka i promjene.<\/strong> Postavimo svoju\u00a0namjeru u obliku kao ne\u0161to \u0161to te\u017ei da prote\u010de, a mi mo\u017eemo pustiti upravo time jer vidimo iz drugog kuta i jer se prestanemo\u00a0identificirati s negativnim aspektom.<\/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\/8_6_uhvati_ritam_1.webp\" aria-label=\"Open image: 8 6 Uhvati Ritam 1 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_6_uhvati_ritam_1-1024x576.webp\" alt=\"\" class=\"wp-image-19277\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_6_uhvati_ritam_1-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_6_uhvati_ritam_1-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_6_uhvati_ritam_1-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/8_6_uhvati_ritam_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<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">1. UHVATI RITAM<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo na\u0161 mjesec antistress yoge s uvodom u kojem redamo nekoliko praksi koje \u0107emo jo\u0161\u00a0ponavljati i razra\u0111ivati\u00a0tijekom nadolaze\u0107ih sati\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kao prvo ljulju\u0161kamo u stoje\u0107em polo\u017eaju i onda se zibamo tako da osvijestimo pokret od zdjelice, sakruma (koji je kraj centralnog \u017eiv\u010danog sustava) i stra\u017enje strane lubanje (po\u010detak c.\u017e.s.). Pustimo da se s tim spontanim valom sve razgiba i da ve\u0107 uranjamo u proto\u010dnost struje u nama i bu\u0111enje daha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatim sjedamo, masiramo si lice i vrat, tapkamo po klju\u010dnim kostima i prsima, pa uvodimo ritam daha jednake du\u017eine, 4 takta udah i 4 izdah, naravno mo\u017eete i 3 takta, samo da nema borbe i napora s dahom. Taj nam je ritam diktirao pokrete tijekom cijelog sata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U nastavku sve \u0161to prolazimo ritmi\u010dna su gibanja kao <em>cat \u2013 cow,<\/em> pulsiranje zdjelicom, pulsiranje ravnanjem le\u0111a i opu\u0161tanjem u pretklon i sl. koja se sva kru\u017eno ponavljaju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ideja nam je provesti uravnote\u017eavanje udaha i izdaha\u00a0cijeli sat, na taj na\u010din kreiramo duboku unutarnju ravnote\u017eu.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzeli smo si malo vi\u0161e vremena za posvetiti se dahu i tih nekoliko praksi za vagus pa si zato i vi uzmite vremena za sat. :)<\/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-9628bfa92486795e4fc93958a126b002 wp-block-paragraph\"><em>Mindful dnevnik:\u00a0<\/em>Neka pustim da kroz mene prote\u010de ono \u0161to se ponavlja, \u0161to mi je problem. Neka prote\u010de samo, upravo zato \u0161to radim ove prakse u kojima dajem meko\u0107u i proto\u010dnost kroz struju u svojem 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\/06\/10_6_od_repa_do_glave.webp\" aria-label=\"Open image: 10 6 Od Repa Do Glave 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/10_6_od_repa_do_glave-1024x576.webp\" alt=\"\" class=\"wp-image-19278\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/10_6_od_repa_do_glave-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/10_6_od_repa_do_glave-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/10_6_od_repa_do_glave-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/10_6_od_repa_do_glave.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">2. OD REPA DO GLAVE<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo u tonu kojeg smo u pro\u0161lom satu postavili. Kao prvo bu\u0111enje cijelog tijela s ljulju\u0161kanjem u stoje\u0107em polo\u017eaju, zatim masa\u017ea lica, tapkanje, uravnote\u017eavanje ritma udaha i izdaha i onda praksa pokreta koji nastavljaju taj ritam valovima tijela.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U vi\u0161e navrata tra\u017eimo val koji se stvara od zdjelice do lubanje, kao da zdjelica zapo\u010dinje pokret, a ostatak tijela je prati. Ritmi\u010dki se pokre\u0107emo i sve nekako spajamo s tim ljulju\u0161kanjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skliski pokret poma\u017ee dahu da bude sklizak i obrnuto, oni su tandem\u2026 Pokrete ne radimo automatski ve\u0107 iz osje\u0107aja, iz \u017eelje da ih izrazimo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tim putem zaranjamo u sebe i sve vi\u0161e pu\u0161tamo kontrolu razuma jer ionako put je da se vratimo tijelu koje zna \u0161to treba, u tijelu se mijenja energija. Povratak u \u010disti osje\u0107aj je va\u017ean da otvorimo vrata za pravo propu\u0161tanje.<\/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-eeaef8c6b62058658795473eac58f1bf wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Opi\u0161i svoj put koji si do sada pro\u0161la. Koju pozitivnu promjenu vidi\u0161 do sada, \u0161to se ve\u0107 je izmijenilo, u tome uzmi uto\u010di\u0161te, a pusti strah da se dalje ne\u0107e mijenjati.<\/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:\/\/youtu.be\/2MlIQ-FukY8?si=P0ukY3zm91TbGszw\" aria-label=\"Open image: Ugodni Valovi Mndfs\"><img decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Ugodni_valovi_mndfs.webp\" alt=\"\" class=\"wp-image-18923\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Ugodni_valovi_mndfs.webp 1920w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Ugodni_valovi_mndfs-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Ugodni_valovi_mndfs-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2025\/03\/Ugodni_valovi_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\">MINDFUL SLOW FLOW SAT \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">3. UGODNI VALOVI<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/youtu.be\/2MlIQ-FukY8?si=P0ukY3zm91TbGszw\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/2MlIQ-FukY8?si=P0ukY3zm91TbGszw\">POGLEDAJ SAT<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koja odli\u010dna kombinacija, Mindful slow flow yoga i toniranje Vagusa! Sve \u0161to nam je u temi i sve tehnike ovaj mjesec ba\u0161 su savr\u0161eni spoj s ovim restorativnim yoga stilom za cilj potpunog i dubokog opu\u0161tanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zato smo si uzeli vremena za pro\u0107i detaljnije sve \u0161to smo u uvodu otvorili: masa\u017eu, tapkanje, pjevu\u0161enje, uravnote\u017eavanje daha i ritmi\u010dne pokrete s kliznim dahom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve je vrlo jednostavno i dostupno, nekako sam izmjenjivala prakse tako da ne sjedimo predugo i da ne masiramo predugo u komadu da nas ne bole ruke. Ipak pomo\u0107i \u0107e vam uzeti si jastuk za sjesti na njega.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razgibamo i cijelo tijelo s <em>cat \u2013 cow<\/em> valovima u par navrata\u2026 U\u017eivajte u satu, vikend je, uzmite si vremena da osjetite razliku i pustite opu\u0161tenost da prodre duboko\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-e81ccf10a39d091b7323b21845d0c62a wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Primijeti koliko se um mo\u017ee umiriti u tijelu, a koliko \u010desto odluta? Nije problem da odluta, mi smo uvjetovani memorijama, emocijama i asocijacijama koje nastaju kada se um spoji s ne\u010dim \u0161to suptilno osjeti u tijelu, te iz toga stvori neku sliku ili misao. Problem je ako to ne prepoznamo i ako se dodatno zanesemo tom pri\u010dom. Jedno je asocijacija ili memorija, a drugo je ako od nje napravimo novu ne postoje\u0107u pri\u010du. Mo\u017ee\u0161 li to razlikovati? Tako meditiramo.<br>Ostati samo u tijelu u pokretu odmor je za um i hrana za tijelo. <\/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_6_skliskost.webp\" aria-label=\"Open image: 15 6 Skliskost 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_6_skliskost-1024x576.webp\" alt=\"\" class=\"wp-image-19285\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_6_skliskost-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_6_skliskost-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_6_skliskost-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/15_6_skliskost.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">4. SKLISKOST<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak smo se malo razgibali i uravnote\u017eili dah, opet smo prona\u0161li isti ritam udaha i izdaha te onda nastavili spajati pokret s kliznim dahom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozdravi suncu slu\u017ee nam za probuditi skliskost pod ko\u017eom i utopiti sustav u ritam koji opu\u0161ta. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naglasili smo danas igru s nogom u zrak, s tom\u00a0pripremom\u00a0ulazimo u pozdrave suncu. Noga u zrak u\u00a0Down dogu poma\u017ee da se inverzija produlji i da se otvori jo\u0161 vi\u0161e prostora u tijelu i dijagonalama ispod ko\u017ee. Poku\u0161ajte prona\u0107i kut i smjer koji vas najbolje otvara. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radili smo valove zdjelicom\u00a0u kojima razgibavamo cijelu du\u017einu kralje\u017enice i trbu\u0161nu \u0161upljinu, to je Vagusu jako drago.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu opu\u0161tamo se u golubu i zaokru\u017eujemo praksu sa suhim umivanjem i disanjem. Nakon toga legnite u Shavasanu, pozdravila sam vas tu jer je ve\u0107 po\u010dela gu\u017evica na pla\u017ei.\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-4d9b588d6ac330b8feb690661563da13 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Pu\u0161tanje je tjelesna kategorija, trebamo ga osjetiti. Osjetiti promjeni da te\u010de kroz nas. Uzmi ono \u0161to si zadala kao namjeru na po\u010detku mjeseca i osjeti da to nije tako kruto i nepromjenjivo, osjeti tijelom da promjena i predaja teku kroz taj tvoj aspekt\u2026<\/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\/17_6_kraj_puta.webp\" aria-label=\"Open image: 17 6 Kraj Puta 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/17_6_kraj_puta-1024x576.webp\" alt=\"\" class=\"wp-image-19286\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/17_6_kraj_puta-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/17_6_kraj_puta-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/17_6_kraj_puta-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/17_6_kraj_puta.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">5. KRAJ PUTA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ili punim nazivom: <strong>\u201eI onaj tko luta do\u0111e do kraja svojeg puta\u201c<\/strong>.. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Danas nam je pa\u017enja na tome gdje Vagus zavr\u0161ava, u organima, u trbu\u0161noj \u0161upljini. Razgibavanjem\u00a0trbuha mi poti\u010demo rad i pobolj\u0161avamo u\u010dinkovitost i koli\u010dinu informacija koje prolaze tim putem \u017eiv\u010danog sustava. To nije dinami\u010dno razgibavanje kao u detox yogi, ve\u0107 vi\u0161e pulsiranje u kojem se na izdah trbuh sti\u0161\u0107e i aktivira. Time i dah i pokret sura\u0111uju u stvaranju gusto\u0107e i u masa\u017ei abdomena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U tom ritmu pulsiramo za po\u010detak u <em>cat-cow<\/em> varijantama i nastavljamo\u00a0kroz pozdrave suncu koji prate istu logiku. Imamo pulsaciju nogom u zrak pa prema \u010delu i tu zaista uklju\u010dujemo gusto disanje spojeno s aktivnim stiskanjem trbuha.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo cijeli sat u jednom pulsiraju\u0107em toku, a samo kratko zadr\u017eavamo par pretklona.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lijepo zaronite u sebe i svoju dubinu, doslovno, pa\u017enjom u kojoj s dahom putujemo u trbuh i iz trbuha.<\/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-d23f2230b2ec867fb0928cd63440bf71 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Ulovi se u tome kojem uvjerenju vjeruje\u0161. Zapi\u0161i ga. Jel ono zaista istinito, da li je to prava i jedina slika o tebi? Objelodani svoja negativna uvjerenja.<\/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\/19_6_mndfs_ravnoteza-1024x576.webp\" alt=\"\" class=\"wp-image-19291\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_6_mndfs_ravnoteza-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_6_mndfs_ravnoteza-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_6_mndfs_ravnoteza-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/19_6_mndfs_ravnoteza.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">MINDFUL SLOW FLOW SAT \u2013 40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">6. RAVNOTE\u017dA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Opet na\u0161a idealna kombinacija Mindful slow flow i Vagus. I danas izmjenjujemo nekoliko sjede\u0107ih praksi za Vagus kao \u0161to su regulirano disanje, masa\u017ea i tapkanje s jednostavnim\u00a0ritmi\u010dkim pokretima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo uravnote\u017eeno disanje 4 takta udah, 4 izdah i onda isto tako ali naizmjeni\u010dno kroz nosnice \u2013\u00a0<em>Nadi shodhana<\/em>. Tako da zatvaramo jednu pa sporo udi\u0161emo kroz drugu i obrnuto, s pa\u017enjom na dijafragmi iz koje se taj pokret stvara. Nastojimo da dah klizi bez napora i da ritam daha uvede um u red.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tra\u017eimo naravno pokrete koji su ugodni i koji nam poma\u017eu da se opustimo i\u00a0potonemo u sebe. Kada radimo pulsacije kralje\u017enicom mo\u017eemo se kretati sporije od jedan dah u jednom smjeru, va\u017eno je samo da udah protegnemo kroz otvoreno grlo, kada radimo ekstenziju vrata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ovih par polo\u017eaja koje zadr\u017eavamo namjestite se da se mo\u017eete opustiti, slobodno ispod ramena stavite jastuk, ispod glave svakako.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo je ba\u0161 sat koji vas mo\u017ee motivirati na vrijednost rada s dahom i obnoviti va\u0161u praksu yogijskog disanja da je uvedete u svakodnevni \u017eivot. Nadam se da \u0107ete si uzeti vremena i osjetiti koliko veliku vrijednost to ima. :)<\/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-c89c0e154ec15e24ad93b316ad29df3a wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Sjetimo se na\u0161e afirmacije s po\u010detka mjeseca i stavimo ju u srce, osjetimo pozitivan aspekt toga kuda idemo i ostanemo s njim u \u010distom osje\u0107anju.<\/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\/22_6_dubinska_masaza.webp\" aria-label=\"Open image: 22 6 Dubinska Masaza 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/22_6_dubinska_masaza-1024x576.webp\" alt=\"\" class=\"wp-image-19292\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/22_6_dubinska_masaza-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/22_6_dubinska_masaza-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/22_6_dubinska_masaza-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/22_6_dubinska_masaza.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">7. DUBINSKA MASA\u017dA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo se igrati s time kako\u00a0pokretom koji razgibava abdomen mo\u017eemo u\u0107i u dubinu, potaknuti vagus te dahom i pokretom izmasirati trbuh. To danas primarno radimo s cat \u2013 cow pokretima iz stoje\u0107ih baza koje malo vi\u0161e aktiviraju gluteus pa tu snagu mo\u017eemo povezati s trbuhom. Masa\u017eu radimo i s par rotacijskih pulsacija i u na\u0161im pozdravima suncu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapo\u010dinjemo iz stoje\u0107eg polo\u017eaja tako da odmah sve pokrenemo i probudimo dijafragmu. Kada ona postane u\u010dinkovitija naravno da se sve po\u010dinje postupno buditi.. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prolazimo pozdrave suncu koji pulsiraju s naglaskom na \u017emikanje trbuha u kojima su nam na putu i par asana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve vi\u0161e i vi\u0161e kako ponavljamo te valove s aktivacijom trbuha ulazimo u dubinu i produbljujemo osje\u0107aj bivanja u sada\u0161njem trenutku u tijelu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na kraju zaokru\u017eujemo s na\u0161im setom masiranja lica, tapkanja i disanja. U\u017eivajte u satu i uklju\u010dite malo vi\u0161e mi\u0161i\u0107a tijela upravo za taj dobra osje\u0107aj promjene i proto\u010dnosti, kako \u017eiv\u010danog tako i cijelog sustava\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-e76fd0bcb7b0e65a5dc95375644dc2a5 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Neka \u017eivimo svoj najve\u0107u vrijednost.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_6_srce_vrat-1024x576.webp\" alt=\"\" class=\"wp-image-19293\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_6_srce_vrat-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_6_srce_vrat-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_6_srce_vrat-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/26_6_srce_vrat.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">8. IZ SRCA KROZ VRAT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Nastavljamo sporo i lagano, taman prikladno. Zapo\u010deli smo s razgibavanjem\u00a0ramena, vrata i glave i ve\u0107 u tim ljulju\u0161kanjima opu\u0161tamo se u tijelo i u mirno disanje. Umijemo se na suho i vrlo nje\u017enim dodirima potaknemo budnost lica. Zatim uravnote\u017eimo dah u ritam od 4 takta kojeg nastavljamo provoditi valovitim pokretima kralje\u017enicom. Imamo nekoliko setova valova kroz razli\u010dite baze ali sve \u0161to radimo jako je ugodno i lagano.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu jo\u0161 malo dublje otvorimo prostor vrata s ramenom pomaknutim prema iza i ljulju\u0161kanjem glave te nakon toga sjedamo i pro\u0111emo 4 ciklusa\u00a0<em>Nadi shodhana Pranayame<\/em>. Nakon toga jo\u0161 malo tapkamo, ostanemo u meditaciji prisutnosti u tijelu te se otopimo u\u00a0<em>Shavasani<\/em>. :)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sat se zove \u201eIz srca u vrat\u201c jer sam vas nekoliko puta pri otvaranju na udah prisjetila na tu putanju, kao da dahom iz srca po\u0161aljemo energiju\u00a0kroz vrat ba\u0161 kada se ta zona otvara, na primjer u\u00a0<em>cat \u2013 cow<\/em>\u00a0i sli\u010dnim ekstenzijama.<\/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-48fe31f0cf23e4a0f8e1defe343f5f94 wp-block-paragraph\"><em>Mindful dnevnik: <\/em>Koliko si zaista nje\u017ena sa sobom i pravi prijatelj prema svemu onome \u0161to se doga\u0111a u tvojem domu \u2013 tvojem tijelu? \u0160to za tebe zna\u010di biti prijatelj sa svime \u0161to se doga\u0111a unutra?<\/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\/29_6_kao_kornjaca.webp\" aria-label=\"Open image: 29 6 Kao Kornjaca 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_6_kao_kornjaca-1024x576.webp\" alt=\"\" class=\"wp-image-19300\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_6_kao_kornjaca-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_6_kao_kornjaca-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_6_kao_kornjaca-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/29_6_kao_kornjaca.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">9. KAO KORNJA\u010cA<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Izdu\u017eujemo\u00a0vrat kao kornja\u010da koja se prote\u017ee iz oklopa. U dana\u0161njem satu dovodimo prostor u zonu vrata i spoja s ramenima uz otvaranje prsnog prostora u spoju s klju\u010dnim kostima.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Radimo kratko tapkanje i uravnote\u017eavanje daha u ritam 4-4 te prelazimo na zagrijavanje valovitim pokretima. Iz toga idemo u modificirane pozdrave suncu s polazi\u0161tem iz\u00a0<em>down doga<\/em>. U tim prelazima lijepo razgibavamo cijela le\u0111a, kukove ali opet nagla\u0161avamo da se pokret protegne kroz vrat i otvori grlo s osmijehom. Kroz sat ponavljamo pokret rukom iz nekoliko baza u kojem otvaramo rame i prsni prostor, kao mali twist u gornjim le\u0111ima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sve ukupno budimo Pranu i tok daha u tijelu tako da se nakon sata osjeti lijepo titranje energije. :)<\/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-75ff5d40ade43215e18ce97f402e76a7 wp-block-paragraph\"><em>Mindful dnevnik:<\/em>\u00a0Mo\u017ee\u0161 li primijetiti kako se osje\u0107a\u0161 nakon prakse i usporediti s time kako se osje\u0107a\u0161 prije nego \u0161to se dobro \u201eizyogira\u0161\u201c? Nastojimo vidjeti koliko je na\u0161e iskustvo subjektivno i uvjetovano, puno manje \u201eovo sam ja\u201c ili \u201eza ovo sam kriva\u201c nego \u0161to mislimo kada se osje\u0107amo lo\u0161e. Ali tome mo\u017eemo vjerovati jedino ako na svojem iskustvu osjetimo kako je reguliranje tjelesne energije zaista istina i zaista mijenja kakva smo osoba i koji stav imamo prema stvarima\u2026<\/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\/1_7_cijelo_tijelo_2.webp\" aria-label=\"Open image: 1 7 Cijelo Tijelo 2 1024x576\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/1_7_cijelo_tijelo_2-1024x576.webp\" alt=\"\" class=\"wp-image-19306\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/1_7_cijelo_tijelo_2-1024x576.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/1_7_cijelo_tijelo_2-1536x864.webp 1536w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/1_7_cijelo_tijelo_2-600x338.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/1_7_cijelo_tijelo_2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><\/p>\n<\/blockquote>\n\n\n\n<h5 class=\"wp-block-heading tena-a11y-heading-normalized tena-heading-was-h6\">40 MIN<\/h5>\n\n\n\n<h4 class=\"wp-block-heading\">10. CIJELO TIJELO<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Za zadnji sat ovaj mjesec integriramo prakse i pokrete koji zaokupljuju cijelo tijelo u pokretu. Prolazimo ljulju\u0161kanje i razgibavanje kukova iz stoje\u0107eg polo\u017eaja te bu\u0111enje daha \u0161irokim pokretima. Zatim pozdrave suncu opet s naglaskom na pulsaciju koja radi protok kroz cjelinu tijela, kre\u0107emo se sporo i dozvolimo si osjetiti kako se pokret ravnomjerno raspore\u0111uje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uz jo\u0161 malo priprema spu\u0161tamo se zadr\u017eati gu\u0161tera na koju minuta, prona\u0111ite dubinu u kojoj se tijelo prepu\u0161ta polo\u017eaju i \u010dak slobodno malo pulsirajte dok ste u polo\u017eaju kako bi se sve omek\u0161alo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon toga spu\u0161tamo se prema podu, prodi\u0161emo i opustimo se u par sjede\u0107ih polo\u017eaja. Radimo mali most i mali most s podr\u0161kom iz kojeg di\u017eemo noge u\u00a0<em>Viparita Karani<\/em>. Zato si pripremite ciglicu pokraj prostirke da vam bude usput za taj zavr\u0161etak sata.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na koncu se otapamo u\u00a0<em>Shavasani<\/em>\u00a0i pu\u0161tamo tijelu da sve potpuno integrira.<\/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-43b2cfb2e35c55b893071d503c649cc0 wp-block-paragraph\"><em>Mindful dnevnik:<\/em> Sjetimo se da smo na po\u010detku rekli da je stimulacija vagusa put protoka i promjene. U to ime, n<br>eka pustimo svoju kontrolu i klackalicu izme\u0111u \u017eudnji i averzija u povjerenje u proces, budnost i otvorenost. Sjetimo se svoje namjere za ovaj mjesec i osjetimo je kao dio procesa, kako je u protoku i kako je ne\u0161to puno manje osobno, a vi\u0161e univerzalno.<\/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\/blog\/putem-vagusa\/\" aria-label=\"Open image: Tena Malasana Yoga 1024x1024\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga-1024x1024.webp\" alt=\"\" class=\"wp-image-17689\" srcset=\"https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga-1024x1024.webp 1024w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga-150x150.webp 150w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga-300x300.webp 300w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga-600x600.webp 600w, https:\/\/tena.yoga\/wp-content\/uploads\/2026\/06\/tena_malasana_yoga.webp 1440w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u010ditaj vi\u0161e o Vagusu na blogu: <a href=\"https:\/\/tena.yoga\/blog\/putem-vagusa\/\" data-type=\"link\" data-id=\"https:\/\/tena.yoga\/blog\/putem-vagusa\/\">VA\u017dNOST VAGUSA<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Posve\u0107ujemo mjesec \u017eivcu Vagusu i praksama koje ga toniraju. Reguliramo \u017eiv\u010dani sustav, pu\u0161tamo stres i napetosti te stvaramo sveukupnu bolju emotivnu otpornost terapijskim yoga metodama.<\/p>\n","protected":false},"featured_media":19108,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[566,574,575,577,547,548,571],"product_tag":[604],"class_list":["post-19102","product","type-product","status-publish","has-post-thumbnail","product_cat-antistres","product_cat-joga-za-mentalno-zdravlje","product_cat-joga-za-ramena-i-prsa","product_cat-jogijsko-disanje","product_cat-majndfulnes","product_cat-online-yoga","product_cat-restorativna-yoga","product_tag-plan-rada-2026","pa_intenzitet-opusteno","first","instock","virtual","sold-individually","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product\/19102","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\/19108"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/media?parent=19102"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product_cat?post=19102"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/sr\/wp-json\/wp\/v2\/product_tag?post=19102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}