{"id":12616,"date":"2020-11-25T18:56:58","date_gmt":"2020-11-25T15:56:58","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1001"},"modified":"2025-06-16T10:26:30","modified_gmt":"2025-06-16T07:26:30","slug":"baddha-konasana-poza-leptira-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/baddha-konasana-poza-leptira-2\/","title":{"rendered":"Supta Baddha Konasana za trudnice"},"content":{"rendered":"\n

Baddha Konasana – su\u0161tina asane<\/h2>\n\n\n\n

Da bi olak\u0161ali razumijevanje me\u0111u trenerima, \u010desto je nazivaju polo\u017eajem leptira. Me\u0111utim, ako se dublje u\u0111e u zna\u010denje originalnog naziva, polo\u017eaj nije tako lagan i prozra\u010dan kao \u0161to se \u010dini. Zapravo, Baddha Konasana zna\u010di \u201ezadr\u017eavanje ugla\u201c, a ponekad i \u201euhva\u0107enost, \u010dvrstina\u201c. Ovaj polo\u017eaj ja\u010da i tonizira nas.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Kako se izvodi Baddha Konasana<\/h3>\n\n\n\n

Asana je dostupna za po\u010detnike i ulaz u nju je prili\u010dno jednostavan:<\/p>\n\n\n\n

    \n
  1. S ravnim le\u0111ima sjednite na podlogu za jogu i ispravite noge ispred sebe. Trebalo bi da stvorite Dandasana polo\u017eaj.<\/li>\n\n\n\n
  2. Savijte koljena i pribli\u017eite noge prema sebi tako da pete budu blizu zdjelice.<\/li>\n\n\n\n
  3. Spojte stopala tako da se njihove povr\u0161ine potpuno dodiruju.<\/li>\n\n\n\n
  4. Ako mo\u017eete, spoji pete privucite jo\u0161 bli\u017ee preponama.<\/li>\n\n\n\n
  5. Sada poku\u0161ajte nje\u017eno spustiti koljena na pod. Ne koristite pritisak ili posebne utege. Navikavajte se na poziciju postepeno – istezanje \u0107e do\u0107i s vje\u017ebom.<\/li>\n<\/ol>\n\n\n\n

    Detaljno kako izvoditi asanu prikazujemo na video lekcijama s Ksenijom Vlasovom na online programima \u201eMomsLab\u201c.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Sigurna joga – poza leptira<\/h3>\n\n\n\n

    Maksimalna korist dolazi samo s redovitim i pravim izvo\u0111enjem. Nema potrebe dan za danom pogre\u0161no izvoditi asanu, jer u tom slu\u010daju postoji rizik da se samo jo\u0161 vi\u0161e na\u0161teti.<\/p>\n\n\n\n

    Dakle, \u0161to treba zapamtiti:<\/p>\n\n\n\n

    – Listove priti\u0161\u0107emo uz bedra. Noge su \u010dvrsto pritisnute uz prostirku svojom te\u017einom.<\/p>\n\n\n\n

    – Stopala pola\u017eemo vanjskom stranom na pod. Ako je mogu\u0107e, mo\u017ee ih se malo ‘otvoriti’ rukama prema gore. U ostalim slu\u010dajevima ostavljamo stopala pritisnuta jedno uz drugo.<\/p>\n\n\n\n

    – Ni u kom slu\u010daju ne sjedimo sa savijenim le\u0111ima – tako prekomjerno optere\u0107ujete donji dio le\u0111a i prakti\u010dno ne radite na otvaranju zdjelice. Le\u0111a ispravljamo tako \u0161to se ne naginjemo unazad, ve\u0107 sjedimo na zdjeli\u010dnim kostima.<\/p>\n\n\n\n

    Baddha konasana i njena adaptacija za trudnice<\/h2>\n\n\n\n

    Ne zaboravite disati! U bilo kojoj varijaciji asane treba posvetiti posebnu pa\u017enju kontroliranom udisaju i izdisaju. Prvo, miran udah i izdah poma\u017eu stabilizirati emocionalnu sferu, a drugo, opu\u0161taju prenapregnute mi\u0161i\u0107e.<\/p>\n\n\n\n

    Kako pravilno disati u asani:<\/p>\n\n\n\n

    – Nagnite se naprijed prilikom izdisaja.<\/p>\n\n\n\n

    – Grudni ko\u0161 pomjeramo naprijed.<\/p>\n\n\n\n

    – U ranim fazama trudno\u0107e mo\u017eete poku\u0161ati spustiti glavu na pod. Ako zdjelica nije dovoljno pokretna i \u201ene pu\u0161ta\u201c naprijed, kretanje dolazi iz le\u0111a. To je pogre\u0161no. Poku\u0161ajte se spu\u0161tati pokretom zdjelice, a ako pokret nije dostupan, ostanite u varijanti do koje vam zdjelica dopu\u0161ta.<\/p>\n\n\n\n

    – Iza\u0111ite iz nagiba ve\u0107 sa zaobljenim le\u0111ima.<\/p>\n\n\n\n

    – Pa\u017eljivo rukama \u201epodignite\u201c koljena i spojite ih. Opustite se i ispru\u017eite noge naprijed.<\/p>\n\n\n\n

    U kasnoj trudno\u0107i nagib naprijed ne treba raditi. Ako nema boli u zglobu kuka, mogu se raditi lagani dinami\u010dni ma\u0161evi koljenima s malom amplitudom.<\/p>\n\n\n\n

    Pa\u017enja! Ako postoje znakovi simfizitisa, asana se mo\u017ee pojednostaviti. Ispod svakog koljena stavite jastuk ili smotano \u0107ebe tako da vam bude udobno.<\/em><\/p>\n\n\n\n

    Asanu mo\u017eete izvoditi i u le\u017ee\u0107em polo\u017eaju. Za to ispod le\u0111a stavite, na primjer, bolster ili isto to smotano \u0107ebe. Zatim se pa\u017eljivo spustite na le\u0111a i le\u017eite neko vrijeme u opu\u0161tenom polo\u017eaju.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Baddha Konasana – koristi<\/h2>\n\n\n\n

    Uklju\u010divanjem Baddha Konasane u svakodnevnu praksu osjetit \u0107ete sljede\u0107e pozitivne efekte:<\/p>\n\n\n\n

    – opustit \u0107ete i ugodno istegnuti aduktorske mi\u0161i\u0107e bedra;<\/p>\n\n\n\n

    – pobolj\u0161a\u0107ete protok krvi u podru\u010dju zdjelice;<\/p>\n\n\n\n

    – normalizirate funkciju bubrega i mokra\u0107nog sistema;<\/p>\n\n\n\n

    – smanjite, kao i sprije\u010dite pro\u0161irene vene;<\/p>\n\n\n\n

    – sprije\u010dite i\u0161ijas.<\/p>\n\n\n\n

    Najve\u0107a prednost je to \u0161to pomo\u0107u asane nje\u017eno pripremate tijelo za napor poput poro\u0111aja.<\/p>\n\n\n\n

    Pa\u017enja! Asana se ne smije izvoditi ako su nedavno bile\/ima bolovi u preponama ili koljenima.<\/em><\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Ako ne mo\u017eete u\u0107i u asanu<\/h3>\n\n\n\n

    Kao \u0161to smo spomenuli ranije, asanu mo\u017eete olak\u0161ati na mnogo na\u010dina:<\/p>\n\n\n\n

    – Koristite specijalne rekvizite, blokove za jogu, pokriva\u010de i \u0107ebad kako biste postavili tamo gdje osje\u0107ate nelagodu. Va\u017eno je postaviti simetri\u010dno kako bi se izbjegla neravnote\u017ea na jednoj strani.<\/p>\n\n\n\n

    – Ako ne mo\u017eete uhvatiti stopala, mo\u017eete koristiti elasti\u010dnu traku za jogu ili \u010dak obi\u010dni kai\u0161.<\/p>\n\n\n\n

    – Ako ne mo\u017eete dr\u017eati le\u0111a ravno, pojednostavite zadatak oslanjaju\u0107i se na zid.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Baddha Konasana – su\u0161tina asane Da bi olak\u0161ali razumijevanje me\u0111u trenerima, \u010desto je nazivaju polo\u017eajem leptira. Me\u0111utim, ako se dublje u\u0111e u zna\u010denje originalnog naziva,…<\/p>\n","protected":false},"author":11,"featured_media":6282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12616","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nBaddha Konasana: polo\u017eaj leptira - koristi za budu\u0107e mame<\/title>\n<meta name=\"description\" content=\"Baddha konasana: polo\u017eaj leptira - jedna od asana hatha-yoge, koja se preporu\u010duje u trudno\u0107i. 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