{"id":12608,"date":"2020-11-24T22:32:38","date_gmt":"2020-11-24T19:32:38","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=934"},"modified":"2025-06-16T10:25:19","modified_gmt":"2025-06-16T07:25:19","slug":"perinatalna-joga-3","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/perinatalna-joga-3\/","title":{"rendered":"Perinatalna joga i njen uticaj na \u017eene"},"content":{"rendered":"\n
Mogu li prakticirati jogu tokom trudno\u0107e?<\/h2>\n\n\n\n
Dokazano je da prenatalna aktivnost zdrave \u017eene pozitivno uti\u010de na trudno\u0107u. Konkretno, joga je jedan od blagih i efikasnih na\u010dina.<\/p>\n\n\n\n
Jer bez obzira u kojoj fazi trudno\u0107e se uklju\u010dujete u vje\u017ebanje, ono:<\/p>\n\n\n\n
– poma\u017ee u intrauterinom formiranju bebe, jer organizam mame uskla\u0111uje hormonalnu ravnote\u017eu;<\/p>\n\n\n\n
– \u010dini tijelo mame ja\u010dim i izdr\u017eljivijim, \u0161to poma\u017ee u no\u0161enju s optere\u0107enjem tokom trudno\u0107e;<\/p>\n\n\n\n
– ‘u\u010di’ organizam da se nosi sa stresom i priprema se za sam proces poroda, jer joga uklju\u010duje sveobuhvatno djelovanje.<\/p>\n\n\n\n
Kao \u0161to vidite, joga za trudnice odgovara svim zdravstvenim zadacima trudnica. Zato na online \u010dasovima \u00abMomsLab\u00bb dajemo jasna obja\u0161njenja kako izvoditi vje\u017ebe u svakom trimestru trudno\u0107e.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Joga za trudnice i njen psiholo\u0161ki uticaj<\/h2>\n\n\n\n
Za budu\u0107u mamu, jedan od najva\u017enijih faktora je psiholo\u0161ki mir. Strahovi mogu biti razli\u010diti:<\/p>\n\n\n\n
– strah od komplikacija tokom trudno\u0107e;<\/p>\n\n\n\n
– briga za proces i ishod poroda;<\/p>\n\n\n\n
– strepnja za svoje maj\u010dinske vje\u0161tine u naknadnoj njezi bebe.<\/p>\n\n\n\n
Svakog trenutka informativna buka sve vi\u0161e pritiska \u017eenu i te\u0161ko je rasplesti tok informacija. Zato je glavna prednost joge podu\u010davanje prisutnosti i svijesti.<\/p>\n\n\n\n
Posebno poma\u017eu u tome vje\u017ebe disanja. One ne samo da treniraju tehniku pravilnog disanja tijekom poroda, ve\u0107 i dugo prije toga donose zna\u010dajnu korist za organizam.<\/p>\n\n\n\n
Sposobnost da se saberemo, ne pani\u010dimo i odvojimo zami\u0161ljene strahove od stvarne prijetnje – sve to mo\u017ee se posti\u0107i i tjelesnim i psiholo\u0161kim praksama. Joga za trudnice doprinosi nakupljanju psiholo\u0161ke energije, kao i stabilizaciji rada unutra\u0161njih organa.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Prvo, svakako se posavjetujte s ljekarom. To treba uraditi kako biste saznali mogu\u0107e kontraindikacije i prilagodili praksu prema zdravstvenim pokazateljima. Drugo, va\u017eno je pa\u017eljivo poslu\u0161ati obja\u0161njenja trenera o izvo\u0111enju asana:<\/p>\n\n\n\n
– po\u010dnite s jednostavnim pozama – jer \u010dak i one koje se \u010dine jednostavnim, donijet \u0107e neprocjenjivu korist;<\/p>\n\n\n\n
– ne zadr\u017eavajte poze do maksimuma, ostanite u njima dok ne budete osje\u0107ali ugodu, kako ne biste pogor\u0161ali mogu\u0107e tegobe;<\/p>\n\n\n\n
– u drugom i tre\u0107em tromjese\u010dju minimiziramo izvo\u0111enje asana na le\u0111ima.<\/p>\n\n\n\n
Prenatalna joga: prvi trimestar<\/h2>\n\n\n\n
Nakon saznanja o trudno\u0107i, budu\u0107e mame se mogu fokusirati na to da nau\u010de kako smanjiti napetost. Za to u\u010dimo raditi vje\u017ebe disanja, kao i svjesno napinjati i opu\u0161tati mi\u0161i\u0107e.<\/p>\n\n\n\n
U treninge treba uklju\u010diti asane koje:<\/p>\n\n\n\n
– poti\u010du cirkulaciju krvi;<\/p>\n\n\n\n
– pobolj\u0161avaju rad mi\u0161i\u0107a zdjeli\u010dnog dna;<\/p>\n\n\n\n
– otvaraju grudni ko\u0161 i omogu\u0107avaju slobodno disanje.<\/p>\n\n\n\n
U ovoj fazi joga mo\u017ee pomo\u0107i u rje\u0161avanju problema s probavom, savladavanju nelagode u donjem dijelu stomaka, smanjivanju toksikoze i glavobolje. Na online \u010dasovima poma\u017eemo mamama da oja\u010daju mi\u0161i\u0107e le\u0111a i pripreme ih za budu\u0107e optere\u0107enje.<\/p>\n\n\n\n
Va\u017eno! Izbjegavajte asane koje optere\u0107uju stomak: uvrtanje, stezanje, nagle pokrete, le\u017eanje na stomaku.<\/p>\n\n\n\n
Prenatalna joga: drugi trimestar<\/h2>\n\n\n\n
Tokom drugog tromjese\u010dja posve\u0107ujemo jo\u0161 vi\u0161e pa\u017enje mi\u0161i\u0107ima zdjeli\u010dnog dna i pokretljivosti kukova. Smanjujemo trajanje i intenzitet aktivnosti i uglavnom se prebacujemo na asane koje donose opu\u0161tanje.<\/p>\n\n\n\n
Ovo je idealno vrijeme kada je mu\u010dnina ve\u0107 pro\u0161la, a tijelo se postepeno prilagodilo stanju trudno\u0107e, ali stomak jo\u0161 uvijek nije velik. U ovom periodu izbjegavamo iste one vje\u017ebe koje smo izbjegavali u prvom tromjese\u010dju. Vrlo smo oprezni s praksama pranajame – trudimo se ne raditi vje\u017ebe disanja s dugim zadr\u017eavanjem daha.<\/p>\n\n\n\n
Biramo asane koje:<\/p>\n\n\n\n
– dodatno oboga\u0107uju plod kisikom;<\/p>\n\n\n\n
Tre\u0107i trimestar vi\u0161e nam ne dozvoljava da izvodimo neke asane. Ipak, ovo je najodgovornije vrijeme kao kona\u010dna priprema tijela majke za porod.<\/p>\n\n\n\n
Dodatno, ne treba izvoditi asane gdje morate dugo le\u017eati na le\u0111ima. Posebno u slu\u010daju kada postoji bojazan od pritiska na donju \u0161uplju venu.<\/p>\n\n\n\n
Izbjegavamo asimetri\u010dne poze kako ne bismo izazvali ili produbili mogu\u0107i simfizitis. “Stoje\u0107e” asane obavezno izvodimo s osloncem ili tra\u017eimo pomo\u0107 od bliskih osoba.<\/p>\n\n\n\n
Dobro bi bilo opskrbiti se predmetima, koji \u0107e olak\u0161ati asane ili ih u\u010diniti udobnijima: valjcima za jogu, posebnim blokovima, dekama ili obi\u010dnim jastucima.<\/p>\n\n\n\n
U ovom periodu \u010dak i jednostavne vje\u017ebe mogu pobolj\u0161ati san, jer \u0107e smanjiti optere\u0107enje preoptere\u0107enih dijelova tijela, a tako\u0111er \u0107e oja\u010dati mi\u0161i\u0107e.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Joga za trudnice – kako se pripremiti kod ku\u0107e?<\/h2>\n\n\n\n
Joga za trudnice je sigurna ako se po\u0161tuju posebni uslovi za ve\u017ebanje. Uvjerite se da u prostoriji gde ve\u017ebate ima dovoljno vazduha. \u0160tavi\u0161e, osigurajte da oko vas ima dovoljno slobodnog prostora i da vam noge ne klize po podu. Stavite poseban joga prostirku. Odje\u0107a treba biti od prirodnih materijala i umjereno slobodna. Na taj na\u010din se ne\u0107ete zapetljati, ali ne\u0107ete ni osje\u0107ati pritisak.<\/p>\n\n\n\n
Prakti\u010dne preporuke<\/h2>\n\n\n\n
Ve\u017ebanje je samo pola uspjeha u pripremi za poro\u0111aj. Na primjer, u online programu kombinujemo ve\u017ebe sa:<\/p>\n\n\n\n
1) tehnikama disanja;<\/p>\n\n\n\n
2) meditativnim praksama;<\/p>\n\n\n\n
kao i sa posebno prilago\u0111enim planom ishrane.<\/p>\n\n\n\n
Za kraj, zapamtite nekoliko jednostavnih pravila koja \u0107e olak\u0161ati praksu:<\/p>\n\n\n\n
– naspavajte se;<\/p>\n\n\n\n
– vje\u017ebajte najmanje dva sata nakon obilnog obroka;<\/p>\n\n\n\n
– nemojte trpjeti bol ili nelagodu prilikom izvo\u0111enja vje\u017ebi;<\/p>\n\n\n\n
– olak\u0161ajte optere\u0107enje tokom asane koriste\u0107i pomo\u0107nu opremu, na primjer, blokove za jogu i jastuke.<\/p>\n","protected":false},"excerpt":{"rendered":"
Mogu li prakticirati jogu tokom trudno\u0107e? Dokazano je da prenatalna aktivnost zdrave \u017eene pozitivno uti\u010de na trudno\u0107u. Konkretno, joga je jedan od blagih i efikasnih…<\/p>\n","protected":false},"author":11,"featured_media":6251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\n
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