{"id":12620,"date":"2020-11-25T19:10:51","date_gmt":"2020-11-25T16:10:51","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1011"},"modified":"2025-06-16T10:26:59","modified_gmt":"2025-06-16T07:26:59","slug":"asana-trkac-u-hatha-jogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asana-trkac-u-hatha-jogi\/","title":{"rendered":"Asana Trka\u010d u hatha-jogi"},"content":{"rendered":"\n

Pozicija Trka\u010da u jogi<\/h2>\n\n\n\n

Izvo\u0111enje nekih asana je prili\u010dno te\u0161ko za po\u010detnike u jogi<\/a>. Postepeno ja\u010danje i treniranje tijela i mi\u0161i\u0107a, kao i \u010dini ligamente elasti\u010dnim za prelazak na sljede\u0107u razinu isto\u010dne gimnastike, poma\u017eu pripremne poze, od kojih je jedna pozicija Trka\u010da.<\/p>\n\n\n\n

\"Pozicija<\/figure>\n\n\n\n

Blagotvorno djelovanje asane Trka\u010d<\/h3>\n\n\n\n

Pozicija Trka\u010da – nije naj\u010de\u0161\u0107i naziv. \u010ce\u0161\u0107e se ova joga vje\u017eba naziva Ardha Hanumanasana ili “Polovina Pozicije Majmuna”. Smatra se svojevrsnim zagrijavanjem prije izvo\u0111enja potpunog uzdu\u017enog \u0161page, istovremeno iste\u017eu\u0107i i daju\u0107i fleksibilnost mi\u0161i\u0107ima listova i stra\u017enjem dijelu bedara.<\/p>\n\n\n\n

Asana poma\u017ee u otklanjanju zastoja krvi u oblasti male karlice<\/a>, \u0161to se javlja kod \u017eena tokom trudno\u0107e zbog pritiska rastu\u0107eg ploda. Regulisanjem cirkulacije krvi, poza Trka\u010da spre\u010dava utrnulost donjih ekstremiteta i razvoj ozbiljnih oboljenja mokra\u0107no-polnog sistema.<\/p>\n\n\n\n

U slu\u010daju postojanja predispozicije za pro\u0161irene vene, preporu\u010duje se Ardha Hanumanasana. Vje\u017eba \u0107e pomo\u0107i trudnicama da smanje oticanje i oslobode se bolova u nogama, koji prate ovu bolest.<\/p>\n\n\n\n

Pravila izvo\u0111enja Ardha Hanumanasane<\/h3>\n\n\n\n

\u2022 Po\u010detni polo\u017eaj za ulazak u pozu Trka\u010da je “poza Psa s glavom prema dolje”: tijelo formira ugao iznad poda, karlica je usmjerena prema gore, le\u0111a i ekstremiteti su ispravljeni u liniju, oslonac se vr\u0161i na stopala i dlanove, razmaknute u \u0161irini ramena.<\/p>\n\n\n\n

\u2022 Udahom se radi iskorak desnom nogom naprijed, ona se savija u koljenu i postavlja na stopalo izme\u0111u dlanova.<\/p>\n\n\n\n

\u2022 Zatim pomjerite donji dio le\u0111a unazad, istovremeno ispravljaju\u0107i ispru\u017eenu desnu nogu. Potporna lijeva noga se savija u koljenu tako da se formira pravi ugao izme\u0111u butine i potkoljenice.<\/p>\n\n\n\n

\u2022 Kao rezultat, ruke i stopalo desne noge se nalaze naprijed, prema kojima se iste\u017ee nageta glava, dok savijena lijeva noga slu\u017ei kao oslonac za tijelo.<\/p>\n\n\n\n

\u2022 U ovom polo\u017eaju treba se zadr\u017eati, posve\u0107uju\u0107i pa\u017enju istezanju desne noge i ispravljanju le\u0111a. Nije dozvoljeno previ\u0161e pomjerati karlicu unazad i sjedati na petu.<\/p>\n\n\n\n

\u2022 Povratak u po\u010detni polo\u017eaj, nakon \u010dega se vje\u017eba ponavlja, ispru\u017eanjem lijeve noge naprijed za istezanje.<\/p>\n\n\n\n

\"Pozicija<\/figure>\n\n\n\n

Pozu Trka\u010da treba preuzeti nakon \u0161to su mi\u0161i\u0107i nogu prethodno zagrijani. Kako biste izbjegli bol u oslonjenom koljenu, korisno je prakticirati jogu na prostirci, koristiti deku sklopljenu nekoliko puta. Trudnice bi trebale izvoditi asanu posebno pa\u017eljivo, istezanje nogu obavljati polako, pri naginjanju prema naprijed izbjegavati pretjerano optere\u0107enje na stomak. Ako se pojavi osje\u0107aj nelagode, izvo\u0111enje Ardha Hanumanasane treba prekinuti.<\/p>\n\n\n\n

Varijacije poze Trka\u010da<\/h3>\n\n\n\n

Nau\u010div\u0161i pravilno izvoditi asanu, mo\u017eete pre\u0107i na slo\u017eenije verzije njenog izvo\u0111enja:<\/p>\n\n\n\n

\u2022 tijekom istezanja ruke se oslanjaju na specijalne postavke;<\/p>\n\n\n\n

\u2022 izba\u010dena noga prema naprijed stoji na podu u fiksiranom polo\u017eaju cijelim stopalom;<\/p>\n\n\n\n

\u2022 oslonjena noga dodiruje pod gornjim dijelom stopala, a ne prstima.<\/p>\n\n\n\n

Osim ljekovitih u\u010dinaka na tijelo, poza Trka\u010da u hatha jogi poma\u017ee otvaranju donjih \u010dakri – muladhare i svadhisthane, koje su odgovorne za samokontrolu, harmoni\u010dan razvoj i vanjsku privla\u010dnost. Izvo\u0111enje Ardha Hanumanasane poma\u017ee u sticanju samopouzdanja, pobolj\u0161ava fizi\u010dko zdravlje i pru\u017ea izvor \u017eivotne energije, \u0161to je posebno potrebno \u017eeni tokom trudno\u0107e i poroda.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pozicija Trka\u010da u jogi Izvo\u0111enje nekih asana je prili\u010dno te\u0161ko za po\u010detnike u jogi. Postepeno ja\u010danje i treniranje tijela i mi\u0161i\u0107a, kao i \u010dini ligamente…<\/p>\n","protected":false},"author":11,"featured_media":6297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nArdha Hanumanasana asana - polo\u017eaj Trka\u010da u hatha-yogi na momslab<\/title>\n<meta name=\"description\" content=\"Polo\u017eaj Trka\u010da u jogi se naziva Ardha Hanumanasana ili Polovi\u010dni polo\u017eaj Majmuna. 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