{"id":12618,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-06-16T10:26:46","modified_gmt":"2025-06-16T07:26:46","slug":"poza-kornjace-u-hatha-yogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/poza-kornjace-u-hatha-yogi\/","title":{"rendered":"Kurmasana tokom trudno\u0107e ili poza kornja\u010de"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana i njene koristi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017eaj kornja\u010de u yogi je temelj za \u201enapredne\u201c praktikante. Asana stvarno podsje\u0107a na \u017eivotinju kornja\u010du. Unato\u010d vanjskoj lako\u0107i asane, po\u010detnicima je te\u0161ko do\u0107i u ovu pozu, stoga je bolje po\u010deti s pojednostavljenom verzijom &#8211; Upavistha Konasanom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za ovu pozu ispravite le\u0111a i ra\u0161irite ih \u0161iroko do stanja ugodnog istezanja. Uvjerite se da ne \u201epadate\u201c unazad, ve\u0107 da jasno sjedite na zdjeli\u010dnim kostima. S izdahom poku\u0161ajte se saviti naprijed s ravnim le\u0111ima, dok no\u017eni prsti gledaju gore i prema sebi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111utim, po\u010detnicima je \u010desto te\u017eak i polo\u017eaj kornja\u010de, i Upavistha Konasana. U ovom slu\u010daju, pa\u017eljivo pratite dokle vam zdjelica i le\u0111a dopu\u0161taju da se savijate &#8211; tu se zaustavite! Ni u kojem slu\u010daju se nemojte forsirati pomo\u0107u le\u0111a, ruku, lopatica itd. Va\u0161 cilj je raditi na otvaranju zdjelice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naporni rad i povrede mogu dovesti do suprotnog efekta po zdravlje od onoga \u0161to ste zapravo \u017eeljeli posti\u0107i.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"Polo\u017eaj Kornja\u010de u hatha yogi\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, uz stalnu progresivnu (ne bolnu!) praksu, ima mno\u0161tvo prednosti. Svaka faza ulaska u pozu sna\u017enije utje\u010de na tijelo, naro\u010dito poma\u017ee me\u0111upr\u0161ljenskim diskovima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozicija kornja\u010de ima i druge prednosti:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; stimulacija probavnog trakta;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; pobolj\u0161anje rada bubrega;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; normalizacija mokra\u0107nog sistema;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; pobolj\u0161anje krvotoka le\u0111a, vrata i glave.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon izvo\u0111enja azane Kurmasane, primijetit \u0107ete novoste\u010denu jasno\u0107u uma i mir. Iz tog razloga se poza \u010desto koristi prije meditacije.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043e\u043d\u043b\u0430\u0439\u043d \u0434\u043b\u044f \u0436\u0435\u043d\u0449\u0438\u043d<\/div>\r\n\r\n<div>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u043b\u044e\u0431\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u2014 \u043e\u0442 15 \u0434\u043e 50 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c, \u043b\u0435\u0433\u043a\u043e \u0432\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0432 \u0440\u0430\u0441\u043f\u0438\u0441\u0430\u043d\u0438\u0435<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 (\u043f\u0440\u0430\u043d\u0430\u044f\u043c\u0430)<\/li>\r\n\t<li>\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0441\u043b\u043e\u0436\u043d\u044b\u0435 \u0430\u0441\u0430\u043d\u044b<\/li>\r\n\t<li>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0430\u044f \u0439\u043e\u0433\u0430 + \u043a\u0430\u0440\u0434\u0438\u043e<\/li>\r\n\t<li>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430<\/li>\r\n\t<li>\u0411\u043e\u0434\u0440\u043e\u0435 \u0443\u0442\u0440\u043e \u0438 \u0440\u0435\u043b\u0430\u043a\u0441<\/li>\r\n\t<li>\u0420\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u0435 \u0438 \u0430\u043d\u0442\u0438\u0441\u0442\u0440\u0435\u0441\u0441<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Poza kornja\u010de u jogi &#8211; kako izvesti?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sjednemo na prostirku i maksimalno ra\u0161irimo ravne noge u stranu.<\/li>\n\n\n\n<li>Lagana savijamo noge u koljenima, a stopala privla\u010dimo ka torzu.<\/li>\n\n\n\n<li>Sa izdahom se savijamo naprijed, a ruke postupno stavljamo ispod koljena. \u201eProvla\u010dimo\u201c ruke ispod koljena i iste\u017eemo ih u strane.<\/li>\n\n\n\n<li>Ramenima pritisnemo prostirku, a dlanovima guramo u pod.<\/li>\n\n\n\n<li>Vra\u0107amo se dubokom disanju.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Sa izdahom se jo\u0161 vi\u0161e iste\u017eemo naprijed, postupno stavljamo \u010delo na pod, a zatim i grudni ko\u0161.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kako asana treba izgledati u zavr\u0161noj izvedbi: koljena su blizu pazuha, a ruke i noge se dodiruju u podru\u010dju podlaktice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Polako napreduju\u0107i, primijetit \u0107ete da su brada i prsa ve\u0107 potpuno polo\u017eeni na tlo, ba\u0161 kao i ispru\u017eene noge. Dodatno, mo\u017eete spojiti prste u zaklju\u010dak iza le\u0111a, prekri\u017eiti stopala tako da glava bude ispod nogu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"Polo\u017eaj Kornja\u010de u hatha yogi\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">Polo\u017eaj kornja\u010de u jogi i gre\u0161ke pri izvo\u0111enju<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prije svega, obratite pa\u017enju na kontraindikacije. Odlo\u017eite izvo\u0111enje poze ako imate bolove u ki\u010dmi, artritis ili i\u0161ijas. Drugo, poza je sama po sebi prili\u010dno slo\u017eena, tako da postoji mnogo trenutaka gdje je mo\u017eete pobolj\u0161ati:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ne poku\u0161avajte ra\u0161iriti noge \u0161ire od svojih mogu\u0107nosti. Ako je jo\u0161 uvijek neudobno, ostanite na koraku koji vam je trenutno dostupan.<\/li>\n\n\n\n<li>Ne optere\u0107ujte donji dio le\u0111a tijekom izvo\u0111enja vje\u017ebe. Umjesto toga, fokusirajte se na zglobove kuka. Za to ne smijete savijati le\u0111a.<\/li>\n\n\n\n<li>Ruke se prote\u017eu strogo u strane.<\/li>\n\n\n\n<li>Ne zaboravite na pete &#8211; cijela noga je ispravljena i napeta, a stopala se \u201ene \u0161etaju\u201c. Vodite ra\u010duna da budu \u010dvrsto pritisnuta na pod.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"Polo\u017eaj Kornja\u010de u hatha yogi\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon izvo\u0111enja poze, po\u017eeljno je izvesti kompenziraju\u0107u vje\u017ebu koja uklju\u010duje savijanje le\u0111a. Da biste pratili sebe u vezi sa gre\u0161kama, preporu\u010duje se da vas bli\u017enji fotografi\u0161u ili snima\u010de tokom izvo\u0111enja. Na taj na\u010din ne samo da \u0107ete ispraviti asanu, ve\u0107 \u0107ete i postepeno posmatrati svoj napredak.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana i njene koristi Polo\u017eaj kornja\u010de u yogi je temelj za \u201enapredne\u201c praktikante. Asana stvarno podsje\u0107a na \u017eivotinju kornja\u010du. Unato\u010d vanjskoj lako\u0107i asane, po\u010detnicima je&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-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>Kurmasana - poza kornja\u010de u hatha-jogi | Momslab<\/title>\n<meta name=\"description\" content=\"Kurmasana - poza kornja\u010de \u2013 jedna od bazi\u010dnih asana hatha-joge. 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