{"id":12486,"date":"2020-11-21T22:10:40","date_gmt":"2020-11-21T19:10:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=641"},"modified":"2025-06-16T10:01:25","modified_gmt":"2025-06-16T07:01:25","slug":"joga-nakon-poroda","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-nakon-poroda\/","title":{"rendered":"Joga nakon poroda"},"content":{"rendered":"\n

Vje\u017ebe joge nakon poro\u0111aja<\/h2>\n\n\n\n

\u017densko tijelo nakon trudno\u0107e i poro\u0111aja je iscrpljeno i oslabljeno, te mu je potreban adekvatan odmor i oporavak. Jedan od univerzalnih na\u010dina obnove energije je joga. Vje\u017ebanje joge nakon poro\u0111aja poma\u017ee u borbi s vi\u0161kom kilograma, hormonalnim poreme\u0107ajima i postporo\u0111ajnom depresijom, ja\u010da nervni sistem i tonira ko\u017eu. Osim toga, joga poti\u010de ubrzanje metabolizma, zahvaljuju\u0107i \u010demu se za samo nekoliko mjeseci smanjuju trbuh, celulit<\/a> i drugi postporo\u0111ajni “iznena\u0111enja”.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Kada po\u010deti vje\u017ebati?<\/h3>\n\n\n\n

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\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u043a \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044e \u043d\u0443\u0436\u043d\u043e:

– \u041f\u0438\u0442\u0430\u0442\u044c\u0441\u044f<\/a> \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u0438 \u0431\u0435\u0437 \u043f\u0435\u0440\u0435\u0435\u0434\u0430\u043d\u0438\u0439;

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\"Joga<\/figure>\n\n\n\n

Vje\u017eba “Dah \u017eivota”<\/h4>\n\n\n\n

Potrebno je uraditi 2 serije po 20 ponavljanja. Osnovna vje\u017eba: pri izdisaju uklju\u010dite mi\u0161i\u0107e stomaka i povucite, podignite mi\u0161i\u0107e karli\u010dnog dna prema gore. Za najbolji rezultat preporu\u010duje se izvo\u0111enje ove vje\u017ebe \u0161to je \u010de\u0161\u0107e mogu\u0107e (dok sjedite, \u010ditate, hranite bebu, kuvate, perete posu\u0111e itd.). Ovu vje\u017ebu treba uvesti u svoju svakodnevicu! Vi\u0161e informacija o vje\u017ebi mo\u017eete saznati nakon registracije na sajtu<\/a>.<\/p>\n\n\n\n

\u010cim pro\u0111e 5-8 sedmica nakon prirodnog poroda ili 8-12 sedmica nakon carskog reza, mo\u017eete po\u010deti sa sveobuhvatnim oporavkom<\/a>. Kompleks takvih vje\u017ebi uklju\u010duje rad na trbuhu (posebno je potrebno ako postoji dijastaza), ja\u010danje mi\u0161i\u0107a karli\u010dnog dna i dovo\u0111enje cijelog tijela u tonus. Jogom nakon poroda mo\u017eete se baviti kod ku\u0107e, dok mama ima slobodnog vremena. Najjednostavnije vje\u017ebe mo\u017eete zapo\u010deti ve\u0107 od druge sedmice. Asane postaju slo\u017eenije kako se tijelo prilago\u0111ava.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Primjeri asana<\/h3>\n\n\n\n

\u0160avasana<\/h4>\n\n\n\n

\u0160avasana je osmi\u0161ljena kako bi \u017eena mogla malo odmoriti prije po\u010detka vje\u017ebanja. Za ovu asanu je predvi\u0111eno 5-10 minuta. Ova poza uklanja tu\u017ene misli i stres. Da biste izveli \u0160avasanu, trebate le\u0107i na le\u0111a, ra\u0161iriti ruke i noge u razli\u010dite strane. Zatvorite o\u010di. Va\u017eno je pratiti svoje disanje, disati lagano i slobodno. Potrebno je opustiti svaki dio tijela: po\u010dev\u0161i od glave, zatim ruke, trup i zavr\u0161iti sa stopalima. Tokom ove vje\u017ebe \u017eeni je ugodno, njeno tijelo se ispunjava osje\u0107ajem prijatne te\u017eine.<\/p>\n\n\n\n

Adho Mukha \u0160vanasana<\/h4>\n\n\n\n

Drugo ime za ovu pozu je “pas licem prema dolje”. Treba se postaviti u pozu, mirno disati. Pupak treba usmjeriti prema ki\u010dmi. U ovom polo\u017eaju treba ostati otprilike 8-10 udaha. Ova asana omogu\u0107ava dotok svje\u017ee krvi u glavu, uslijed \u010dega se obnavljaju mo\u017edane stanice i pobolj\u0161ava boja lica. Tako\u0111er, ovo je odli\u010dan isteza\u010d za stra\u017enji dio nogu. Ona tako\u0111er izdu\u017euje ki\u010dmu, otvara grudni ko\u0161 i uklanja napetost u vratu.<\/p>\n\n\n\n

Mard\u017earijasana<\/h4>\n\n\n\n

Jedna od neophodnih dinami\u010dnih asana u periodu dojenja je Mard\u017earijasana, ili poza ma\u010dke. Ova vje\u017eba poma\u017ee pobolj\u0161anju laktacije jer je usmjerena na otvaranje grudnog ko\u0161a i ramenog pojasa. Tako\u0111er, ova poza uklanja napetost s ki\u010dme i pove\u0107ava njenu pokretljivost.<\/p>\n\n\n\n

Joga nakon poro\u0111aja za mr\u0161avljenje<\/h3>\n\n\n\n

Joga za dojilje za mr\u0161avljenje uklju\u010duje 24 efikasne asane koje se mogu izvoditi kod ku\u0107e i koje poma\u017eu u uklanjanju vi\u0161ka kilograma, \u010dine tijelo fleksibilnijim i mla\u0111im.<\/p>\n\n\n\n

Detaljnije informacije o tehnici izvo\u0111enja ovih i drugih korisnih vje\u017ebi mo\u017eete prona\u0107i kupovinom online kursa za oporavak nakon poro\u0111aja na momslab.com<\/a>.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Novoj mami, pored videozapisa o postporo\u0111ajnim vje\u017ebama joge, mo\u017eda \u0107e trebati i dodatna pomo\u0107, kao \u0161to je psiholo\u0161ka podr\u0161ka ili savjeti za dojenje. Tim “Mama nakon poroda<\/a>” uklju\u010duje stru\u010dnjake poput trenera za jogu i nutricioniste, kao i savjetnika za dje\u010diji san, psihologa i farmaceuta. Svi zajedno su spremni pomo\u0107i i podr\u017eati mladu mamu tokom njenog sveobuhvatnog oporavka nakon poro\u0111aja. Zahvaljuju\u0107i online programu, mogu\u0107e je ne samo postepeno se vratiti na prija\u0161nju formu, ve\u0107 i pobolj\u0161ati je.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vje\u017ebe joge nakon poro\u0111aja \u017densko tijelo nakon trudno\u0107e i poro\u0111aja je iscrpljeno i oslabljeno, te mu je potreban adekvatan odmor i oporavak. Jedan od univerzalnih…<\/p>\n","protected":false},"author":11,"featured_media":5793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nJoga nakon poroda za dojilje - vje\u017ebe kod ku\u0107e na momslab<\/title>\n<meta name=\"description\" content=\"Vje\u017ebanje joge nakon poroda dovest \u0107e u red ne samo fizi\u010dko, nego i moralno stanje majki. 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