{"id":12610,"date":"2020-11-24T22:39:05","date_gmt":"2020-11-24T19:39:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=937"},"modified":"2025-06-16T10:25:40","modified_gmt":"2025-06-16T07:25:40","slug":"postnatalna-joga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/postnatalna-joga\/","title":{"rendered":"Joga za oporavak nakon poro\u0111aja"},"content":{"rendered":"\n
Prednosti postnatalne joge<\/h2>\n\n\n\n
Za po\u010detak, postnatalna joga je najbla\u017ei i naju\u010dinkovitiji na\u010din oporavka nego obi\u010dna teretana. Za\u0161to toliko energije \u017eene tro\u0161e na no\u0161enje i ra\u0111anje bebe:<\/p>\n\n\n\n
– Svjesnost o novom dru\u0161tvenom modelu “Ja – mama!”<\/p>\n\n\n\n
– Poreme\u0107eni bioritmi – san se prekida nekoliko puta no\u0107u<\/p>\n\n\n\n
– Stres zbog novog dnevnog ritma<\/p>\n\n\n\n
– Nervoznost zbog raspodjele novih obaveza izme\u0111u supru\u017enika i rodbine<\/p>\n\n\n\n
– Nedostatak slobodnog vremena<\/p>\n\n\n\n
– Hormonalne promjene<\/p>\n\n\n\n
– Nepoznanstvo s percepcijom svog novog tijela i njegovih promjena: strija, vi\u0161ka kilograma, gubitka kose itd.<\/p>\n\n\n\n
S jedne strane, \u017eelimo sve u jednom potezu vratiti na svoje mjesto. S druge strane – povratiti predporo\u0111ajnu figuru, uz urednu prehranu i odlazak u teretanu. Ali ne svi imaju vremena, a ponekad jednostavno ni snage!<\/p>\n\n\n\n
Upravo u ovom trenutku mnoge mame otkrivaju postnatalnu jogu. Zato \u0161to je to univerzalan na\u010din da se dovedete u formu i steknete psiholo\u0161ku stabilnost.<\/p>\n\n\n\n
Osim toga, postnatalna joga je dostupna i majkama koje nemaju nikakvog vremena ni pomo\u0107nika. A evo za\u0161to:<\/p>\n\n\n\n
\n
ne tro\u0161ite sat vremena na put do teretane i nazad;<\/li>\n\n\n\n
nije potrebno oporavljati se nakon iscrpljuju\u0107eg treninga, jer joga, naprotiv, hrani vas energijom;<\/li>\n\n\n\n
mo\u017eete vje\u017ebati dok je va\u0161a beba pored vas – spava ili se igra.<\/li>\n<\/ol>\n\n\n\n
Prakti\u010dno ni\u0161ta dodatno nije potrebno kupovati. Neke vje\u017ebe mo\u017eete raditi ve\u0107 nakon kratkog vremena od poroda. Kod nas se to zove program “ZeroCore”. Ovdje pripremamo mame za glavni blok programa oporavka, daju\u0107i im blago optere\u0107enje.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Joga nakon poroda – koje su prednosti?<\/h3>\n\n\n\n
Postnatalna joga je usmjerena na bu\u0111enje vlastitih snaga organizma. Tako\u0111er, joga “podsti\u010de” njegovu sposobnost oporavka. Evo nekih efekata koje mo\u017eete posti\u0107i:<\/p>\n\n\n\n
– vra\u0107amo hormone u ravnote\u017eu;<\/p>\n\n\n\n
– normalizujemo rad gastrointestinalnog trakta, ubrzavamo metabolizam, pove\u0107avamo op\u0107u izdr\u017eljivost;<\/p>\n\n\n\n
– uklanjamo unutra\u0161nje blokade, pove\u0107avamo fleksibilnost tijela i elasti\u010dnost ligamenata;<\/p>\n\n\n\n
– u\u010dimo slu\u0161ati svoje tijelo;<\/p>\n\n\n\n
– prestajemo nekontrolirano prejedati i dobijamo osje\u0107aj kontrole nad prehrambenim pona\u0161anjem zahvaljuju\u0107i svjesnosti.<\/p>\n\n\n\n
\u010cak i ako se bavite samo 10-15 minuta dnevno, primjeti\u0107ete kako se pobolj\u0161ava unutra\u0161nje stanje i vanjski izgled.<\/p>\n\n\n\n
Prvo \u0161to dolazi je du\u0161evni mir.<\/p>\n\n\n\n
Kao prijatan bonus redovnim treninzima primijetit \u0107ete koliko je tijelo postalo osjetljivo na optere\u0107enje! Probudit \u0107ete ranije neaktivne dijelove organizma, \u0161to uti\u010de na cjelokupno stanje.<\/p>\n\n\n\n
U takvom stanju mnogo je lak\u0161e nositi se ne samo s ku\u0107nom rutinom. Mo\u017eete prona\u0107i resurs za vlastiti razvoj.<\/p>\n\n\n\n
Pripremite se za postepeni, planski rad. Oporavak za nekoliko dana, na\u017ealost, nije mogu\u0107. Me\u0111utim, postnatalna joga \u0107e zna\u010dajno ubrzati taj proces ako se pridr\u017eavate sigurnosnih pravila:<\/p>\n\n\n\n
– ne dovodite se do stanja iscrpljenosti;<\/p>\n\n\n\n
– svaku vje\u017ebu izvodite svjesno s fokusom na vlastiti osje\u0107aj udobnosti;<\/p>\n\n\n\n
– ne zadr\u017eavajte dah i nastojte nje\u017eno produ\u017eiti udaha i izdaha.<\/p>\n\n\n\n
Va\u017eno! Trening treba odgoditi ako se ne osje\u0107ate dobro. Prije izvo\u0111enja vje\u017ebi posavjetujte se s ljekarom.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Postnatalna joga – koliko \u010desto vje\u017ebati?<\/h3>\n\n\n\n
Odmah nakon otpusta dajemo sebi vrijeme da se oporavimo. Nakon prirodnog poro\u0111aja ovaj proces treba da traje najmanje 3 sedmice. Nakon toga mo\u017eete zapo\u010deti pripremni program \u201eMomsLab\u201c, koji se zove \u201eZeroCore\u201c. Tu uklju\u010dujemo rad sa disanjem, sasvim lagano optere\u0107enje za mi\u0161i\u0107e karli\u010dnog dna.<\/p>\n\n\n\n
Do tog trenutka mo\u017eete se upoznati s preporukama dijetologa-nutricioniste programa, izra\u010dunati svoj plan jelovnika i uzeti u obzir dojenje.<\/p>\n\n\n\n
Za potpune treninge ovo \u0107e biti 5-8 sedmica, u zavisnosti od va\u0161eg osje\u0107aja i mi\u0161ljenja ljekara. Ako je bio carski rez, period oporavka prije praksi mo\u017ee se produ\u017eiti do 8-12 sedmica, \u0161to je potpuno normalno.<\/p>\n\n\n\n
Na online programu \u0107emo postepeno pove\u0107avati optere\u0107enje. Tako da ostanete u zoni komfornog izvo\u0111enja svih vje\u017ebi.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Postnatalna joga i preporu\u010dene vje\u017ebe<\/h2>\n\n\n\n
Postnatalna joga je raznovrsna. Kao \u0161to smo ranije spomenuli, prvo, zavisi od toga kako je pro\u0161ao poro\u0111aj. Drugo, od mogu\u0107nosti va\u0161eg tijela jo\u0161 prije poro\u0111aja. Da li ste se ranije bavili jogom? Da li je bilo umjerenog optere\u0107enja i tokom trudno\u0107e?<\/p>\n\n\n\n
Po\u010detnici mogu po\u010deti s vje\u017ebama disanja. Ako osje\u0107ate da imate snage i dobijete dozvolu od ljekara, mo\u017eete po\u010deti s asanama:<\/p>\n\n\n\n
\n
A\u0161vini mudre, da se uspostavi zdrava funkcija unutra\u0161njih organa;<\/li>\n\n\n\n
Uvijanja kako bi se postepeno oja\u010dao stomak, rije\u0161ili problemi s probavom i zatvorom;<\/li>\n\n\n\n
Salambo Sarvangasane, Halasane, Uttanasane kao na\u010dini za stabilizaciju hormonske ravnote\u017ee i uspostavljanje laktacije;<\/li>\n\n\n\n
Garudasane, Vrik\u0161asane, kako bi se tijelo vratilo u op\u0161ti tonus;<\/li>\n\n\n\n
Za izvo\u0111enje asana obucite udobnu ku\u0107nu odje\u0107u. Ne sintetiku i bez pritisnih guma. Ako je povr\u0161ina poda klizava, mo\u017eete nabaviti i prostirku za jogu. Pomagala, kao \u0161to su bosteri, blokovi za jogu, kao i elasti\u010dne trake, mogu vam pomo\u0107i kod ulaska u slo\u017eene poze.<\/p>\n\n\n\n
Nije bitno koliko imate godina ili koji nivo pripreme posjedujete. Zapamtite, joga je praksa otvorena apsolutno za svaku osobu. A u na\u0161em online programu \u00abMomsLab\u00bb prilagodili smo je posebno za vas, kako bi oporavak bio lagan i u\u010dinkovit.<\/p>\n","protected":false},"excerpt":{"rendered":"
Prednosti postnatalne joge Za po\u010detak, postnatalna joga je najbla\u017ei i naju\u010dinkovitiji na\u010din oporavka nego obi\u010dna teretana. Za\u0161to toliko energije \u017eene tro\u0161e na no\u0161enje i ra\u0111anje…<\/p>\n","protected":false},"author":11,"featured_media":6260,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836,821],"tags":[],"class_list":["post-12610","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":"\n
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![\"Postnatalna](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23328-1024x682.jpg\" "\\"\u0417\u0430\u043d\u044f\u0442\u0438\u044f")
<\/figure>\n\n\n\n![\"Postnatalna](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23331-2-1024x682.jpg\")
<\/figure>\n\n\n\n![\"Postnatalna](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23333-1024x682.jpg\")
<\/figure>\n\n\n\n