{"id":12606,"date":"2020-11-24T22:25:45","date_gmt":"2020-11-24T19:25:45","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=931"},"modified":"2025-06-16T10:24:58","modified_gmt":"2025-06-16T07:24:58","slug":"disanje-joga-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/disanje-joga-2\/","title":{"rendered":"Pravilno disanje u jogi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Va\u017enu ulogu u jogi i tjelesnim praksama igra disanje. Ono nje\u017eno i blagotvorno doprinosi \u0161irenju krvnih \u017eila, normalizaciji cirkulacije krvi, pobolj\u0161anju funkcionisanja svih organa i, naravno, smirivanju nervnog sistema. Disanje u jogi je tako\u0111er va\u017eno prilikom izvo\u0111enja asana &#8211; neke od njih treba raditi uz pravilni tempo disanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zahvaljuju\u0107i tehnikama disanja mo\u017eete nau\u010diti kontrolisati vlastita osje\u0107anja i emocije, nau\u010diti se brzo i efikasno osloboditi anksioznosti i straha. Osim toga, zahvaljuju\u0107i pranajama disanju mo\u017eete \u010dak raditi s razli\u010ditim psiholo\u0161kim problemima.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-1024x683.jpg\" alt=\"Pravilno disanje u jogi\" class=\"wp-image-6239\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Faze disanja u jogi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Disanje u jogi obuhvata tri osnovne faze ili tri vrste disanja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>donje disanje &#8211; na nivou stomaka;<\/li>\n\n\n\n<li>srednje disanje &#8211; na nivou grudnog ko\u0161a;<\/li>\n\n\n\n<li>gornje disanje &#8211; na nivou klju\u010dne kosti.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ako ste nedavno po\u010deli prakticirati jogu, ali ste ve\u0107 uspjeli uspostaviti pravilnu tehniku izvo\u0111enja asana, mo\u017eete po\u010deti savladavati vje\u017ebe disanja. U tom slu\u010daju treba po\u010deti s donjim disanjem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Njegova karakteristika je u tome \u0161to grudni ko\u0161 treba biti nepomi\u010dan &#8211; u trenucima udaha i izdaha svijest i pokret trebaju biti usmjereni na mi\u0161i\u0107e trbuha i dijafragmu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to savladate prve meditativne asane, mo\u017eete pre\u0107i na slo\u017eenije komplekse disanja, koji \u010dine jogu disanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tijekom izvo\u0111enja svake pranajama vje\u017ebe, treba pratiti svoj puls i utvrditi, javlja li se te\u017eina ili glavobolja.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-1024x683.jpg\" alt=\"Pravilno disanje u jogi\" class=\"wp-image-6240\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Koristi joge disanja<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Joga disanja donosi mnoge pozitivne rezultate, blago utje\u010de\u0107i na organizam \u010dovjeka. Pobolj\u0161ava se ne samo tijelo, ve\u0107 i duh:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pove\u0107ava se volumen plu\u0107a i stupanj njihove ventilacije;<\/li>\n\n\n\n<li>normalizuje se fizi\u010dko stanje cijelog organizma, a posebno respiratornog sistema;<\/li>\n\n\n\n<li>nervni sistem se umiruje;<\/li>\n\n\n\n<li>normalizuje se hormonska ravnote\u017ea;<\/li>\n\n\n\n<li>generi\u0161e se \u017eivotna energija;<\/li>\n\n\n\n<li>prera\u0111uju se emocije;<\/li>\n\n\n\n<li>pojavljuje se osje\u0107aj mira i samopouzdanja.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Sigurnosne mjere pri samostalnom bavljenju disajnom jogom<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Disanje u jogi zahtijeva ne samo vje\u0161tine ve\u0107 i poznavanje sigurnosnih tehnika. Ukoliko se vje\u017ebe rade nekontrolisano i sa preteranim entuzijazmom, mo\u017ee se naneti \u0161teta organizmu umjesto koristi. Odmah treba napomenuti da se disajna joga treba praktikovati svakodnevno, dok za po\u010detnike mo\u017ee biti uspostavljen lak\u0161i raspored &#8211; svaki drugi dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Navest \u0107emo bolesti kod kojih je disanje pranajame kontraindikovano: organske lezije kardiovaskularnog sistema, bolesti krvi, visok intrakranijalni pritisak, prethodne operacije \u0161upljine. Bolje se posavjetujte sa svojim ljekarom da li mo\u017eete izvoditi tehnike disanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri samostalnom u\u010denju tehnike pravilnog disanja pogledajte video s detaljnim preporukama od strane iskusnih instruktora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u0161ite mirno, odbacuju\u0107i sve uznemiravaju\u0107e misli. Poku\u0161ajte opustiti tijelo i svijest i jednostavno di\u0161ite, bez naprezanja. Ako se tokom izvo\u0111enja asana i vje\u017ebi disanja pojave neugodni simptomi &#8211; vrtoglavica, mu\u010dnina, zijevanje ili nedostatak daha, pre\u0111ite s disajne joge na meditativne asane (\u0160avasana).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-1024x683.jpg\" alt=\"Pravilno disanje u jogi\" class=\"wp-image-6241\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Gre\u0161ke prilikom izvo\u0111enja vje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Glavna gre\u0161ka koju po\u010detnici prave prilikom u\u010denja tehnika disanja je suvi\u0161no zadr\u017eavanje daha ili produ\u017eavanje izdisaja. To dovodi do prekomernog pove\u0107anja dubine disanja, \u0161to mo\u017ee rezultirati smanjenjem nivoa ugljen-dioksida u krvi i pojavljivanjem ne\u017eeljenih simptoma. Ukoliko se javi ose\u0107aj gu\u0161enja, faze disanja se mogu skratiti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Vje\u017ebanje joga disanja kod ku\u0107e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada je najbolje praktikovati tehnike disanja? Po\u0161to ve\u017ebe zahtevaju mirnu sredinu, bolje je odabrati ve\u010de &#8211; osim same prakse, mo\u0107i \u0107ete obnoviti energiju i pripremiti se za san.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mjesto za vje\u017ebanje mora biti adekvatno pripremljeno: to treba biti prozra\u010deno prostorija sa prigu\u0161enim osvjetljenjem, po\u017eeljno je vr\u0161iti mokro \u010di\u0161\u0107enje kako bi se minimaliziralo prisustvo zaga\u0111enja u zraku. Zapalite mirisne \u0161tapi\u0107e, uklju\u010dite mirnu meditativnu muziku i zapo\u010dnite praksu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Va\u017enu ulogu u jogi i tjelesnim praksama igra disanje. Ono nje\u017eno i blagotvorno doprinosi \u0161irenju krvnih \u017eila, normalizaciji cirkulacije krvi, pobolj\u0161anju funkcionisanja svih organa i,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836,821],"tags":[],"class_list":["post-12606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mame-nakon-porodjaja-bs","category-zensko-zdravlje-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dihanje joga - pranajama: kako pravilno prakticirati<\/title>\n<meta name=\"description\" content=\"Savladavanje prakse pravilnog disanja tokom hatha-joge ima mnogo pozitivnih posljedica - pro\u010ditajte o tome u na\u0161em \u010dlanku\u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/disanje-joga-2\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pravilno disanje u jogi\" \/>\n<meta property=\"og:description\" content=\"Savladavanje prakse pravilnog disanja tokom hatha-joge ima mnogo pozitivnih posljedica - 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