{"id":12626,"date":"2020-11-25T19:59:15","date_gmt":"2020-11-25T16:59:15","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1024"},"modified":"2025-06-16T10:27:52","modified_gmt":"2025-06-16T07:27:52","slug":"poza-breza-u-hatha-jogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/poza-breza-u-hatha-jogi\/","title":{"rendered":"Sarvangasana u trudno\u0107i"},"content":{"rendered":"\n

Joga poza Breza<\/h2>\n\n\n\n

Pozicija Breze nam je svima poznata iz djetinjstva. Ranije je to bilo samo zabavno, ali danas znamo da je tako\u0111e korisno! U jogi se Sarvangasana smatra jednom od osnovnih:<\/p>\n\n\n\n

– otklanja emocionalni stres;<\/p>\n\n\n\n

– daje jasno\u0107u uma;<\/p>\n\n\n\n

– razvija ravnote\u017eu i op\u0107i tonus tijela.<\/p>\n\n\n\n

U \u010dlanku razmatramo kako izvoditi pozu u trudno\u0107i u prvom tromjese\u010dju.<\/p>\n\n\n\n

Koristi Sarvangasane<\/h2>\n\n\n\n

Pri pravilnom izvo\u0111enju i kori\u0161tenju tehnika disanja, \u017eena tokom trudno\u0107e mo\u017ee osjetiti efekt ve\u0107 nakon nekoliko sekundi. Pobolj\u0161ava se op\u0107e stanje, nestaje nakupljena napetost i razdra\u017eljivost.<\/p>\n\n\n\n

Ne mo\u017ee se izdvojiti uticaj poze na odre\u0111ene dijelove tijela jer Sarvangasana djeluje na cijeli organizam odjednom. Prijevod naziva na ruski jezik je “poza za sve dijelove organizma”. Konkretno, koristi Sarvangasane su izra\u017eene u:<\/p>\n\n\n\n

– pobolj\u0161anju rada srca;<\/p>\n\n\n\n

– kvalitetnijoj cirkulaciji krvi;<\/p>\n\n\n\n

– oboga\u0107ivanju plu\u0107a kiseonikom;<\/p>\n\n\n\n

– normalizaciji rada gastrointestinalnog trakta.<\/p>\n\n\n\n

Pozicija je preporu\u010dena kod problema sa disanjem i djelimi\u010dno poma\u017ee u borbi protiv bronhitisa i astme. Konkretno za trudnice, to je odli\u010dan alat za prevenciju prehlada i anemije.<\/p>\n\n\n\n

Breza za trudnice tako\u0111er olak\u0161ava glavobolje. Preporu\u010duje se prakticirati je i u ve\u010dernjim satima prije spavanja kako bi se pobolj\u0161ao san i o\u010distila svijest od negativnih misli.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Sarvangasana i tehnika<\/h2>\n\n\n\n

Prilikom izvo\u0111enja tehnike Sarvangasane izuzetno je va\u017eno razumjeti kako rasporediti te\u017einu kako bi se izbjegle povrede.<\/p>\n\n\n\n

Va\u017eno! Ne optere\u0107ujte vrat i glavu, poku\u0161ajte maksimalno prenijeti te\u017einu na ramena i ruke koje podr\u017eavaju le\u0111a.<\/em><\/p>\n\n\n\n

Redoslijed izvo\u0111enja asane je sljede\u0107i:<\/p>\n\n\n\n

    \n
  1. Ispru\u017eite se na prostirci i osigurajte da tijelo zauzima ravan polo\u017eaj.<\/li>\n\n\n\n
  2. Po\u010dnite podizati ravne noge do polo\u017eaja okomito na pod.<\/li>\n\n\n\n
  3. Postepeno podignite zdjelicu s prostirke, zatim i donji dio le\u0111a.<\/li>\n\n\n\n
  4. Stavite dlanove ispod donjeg dijela le\u0111a – ruke su savijene u laktovima i poma\u017eu u odr\u017eavanju ravnote\u017ee. Ako tijelo dopu\u0161ta, poku\u0161ajte se ‘di\u0107i’ vi\u0161e, postepeno pridr\u017eavaju\u0107i le\u0111a rukama.<\/li>\n<\/ol>\n\n\n\n

    Preporu\u010duje se ostati u pozi du\u017ee vremena, ali samo onoliko koliko je to udobno. Ako nema problema s pritiskom, pozu mo\u017eete zavr\u0161iti tako \u0161to \u0107ete prvo postaviti noge dalje iza glave, ‘usmjeravaju\u0107i’ krv jo\u0161 vi\u0161e ka srcu i glavi.<\/p>\n\n\n\n

    Zatim nje\u017eno izlazimo iz poze – ne ‘padamo’, ne pu\u0161tamo se naglo. Pri spu\u0161tanju na pod, noge se mogu malo saviti.<\/p>\n\n\n\n

    Nemojte naglo ustajati nakon poze, provedite barem neko vrijeme u pozi Shavasana. Opu\u0161tite se, ispru\u017eite ruke i noge, lagano ih ra\u0161irite u stranu. U ovom trenutku ponovno uspostavljamo cirkulaciju ve\u0107 \u201enove\u201d oboga\u0107ene krvi po udovima.<\/p>\n\n\n\n

    Kako pravilno izvoditi pozu detaljno prikazujemo u video lekcijama \u201eMomsLab\u201c.<\/p>\n\n\n\n

    \"Joga<\/figure>\n\n\n\n

    Sarvangasana i gre\u0161ke prilikom izvo\u0111enja<\/h2>\n\n\n\n

    Ljudi te\u017ee dobiti maksimum iz joge. Ponekad se \u010dini da maksimalno optere\u0107enje daje vi\u0161e rezultata, ali nije tako. Ve\u0107 smo naglasili glavnu gre\u0161ku – preveliko optere\u0107enje na vratu i glavi, ali obratite pa\u017enju i na druge rizike:<\/p>\n\n\n\n

    – Odnos prema jogi kao sportu. Br\u017ee, o\u0161trije, ja\u010de – to mo\u017ee va\u017eiti za bilo \u0161to drugo, ali ne za jogu! Previ\u0161e nagli ulazak i izlazak iz poze lo\u0161e utje\u010de na organizam, posebno na nepripremljeni.<\/p>\n\n\n\n

    – Ulazak u pozu u stanju straha. Ako se bojite, bolje je ne raditi je uop\u0161te ili u po\u010detku zamoliti nekoga od bliskih da vas “osigura”. Pobrinite se da povr\u0161ina ispod vas bude mekana – koristite jastuke, deke i \u0107ebad.<\/p>\n\n\n\n

    – I\u0107i protiv svog tijela. Ako asana zasad ne ide savr\u0161eno, ne trudite se “dovesti” se silom. Bilo kakva nelagoda, bol i patnja su razlog da olak\u0161ate pozu ili je uop\u0161te prekinete raditi.<\/p>\n\n\n\n

    Polo\u017eaj Breze u jogi treba da se osje\u0107a kao udoban i \u010dak prijatan. Barem toliko da vam bude ugodno ostati u njemu od 30 sekundi do jedne minute.<\/p>\n\n\n\n

    \"Joga<\/figure>\n\n\n\n

    Sarvangasana tokom trudno\u0107e<\/h2>\n\n\n\n

    Sljede\u0107i na\u010dini \u0107e pomo\u0107i da se polo\u017ea Breze prilagodi za trudnice: smanjuju\u0107i optere\u0107enje na mi\u0161i\u0107e stomaka i le\u0111a.<\/p>\n\n\n\n

    Osla\u010demo se na zid<\/h2>\n\n\n\n

    Kako se izvodi:<\/p>\n\n\n\n

    – Lezite na bok okomito na zid, pritisnite noge ka tijelu.<\/p>\n\n\n\n

    – Okrenite se na le\u0111a i sada podignite noge prema gore, oslanjaju\u0107i ih na zid. Ruke podr\u017eavaju karlicu i donji dio le\u0111a, dok se laktovima oslanjamo na pod.<\/p>\n\n\n\n

    – Mo\u017eete ostaviti noge na zidu ili poku\u0161ati sami zauzeti ravnu poziciju. Ukoliko je potrebno, vratite noge na zid.<\/p>\n\n\n\n

    Osiguravanje podr\u0161ke za vrat<\/h2>\n\n\n\n

    Ova tehnika je posebno va\u017ena ako tokom poze osje\u0107amo veliki pritisak na grudni ko\u0161, pojavljuju se gu\u0161enje i ka\u0161alj.<\/p>\n\n\n\n

    U tom slu\u010daju mo\u017eete uzeti savijeno \u0107ebe – ono \u0107e poslu\u017eiti kao potpora za lopatice i laktove, \u201eotvoriti\u201c prostor za vrat i olak\u0161ati disanje. Visina takve \u201epodr\u0161ke\u201c – oko 5 cm.<\/p>\n\n\n\n

    \"Joga<\/figure>\n\n\n\n

    Stolica kao potpora za karlicu<\/h2>\n\n\n\n

    Ako osje\u0107ate da je te\u0161ko dr\u017eati ravnote\u017eu ili imate vi\u0161ak kilograma, uzmite stabilnu stolicu. Naslon prislonite uz zid, a na rub sjedi\u0161ta, po potrebi, stavite ne\u0161to mekano. Tako pritisak na donji dio le\u0111a ne\u0107e biti tako jak.<\/p>\n\n\n\n

    Kako izvoditi Brezu sa stolicom:<\/p>\n\n\n\n

    – Sjednite na stolicu licem prema zidu.<\/p>\n\n\n\n

    – Dr\u017ee\u0107i se za stolicu, po\u010dnite lagano spu\u0161tati le\u0111a unazad. Nogama savijenim u koljenima uhvatite naslon stolice.<\/p>\n\n\n\n

    – Kada ramena dosegnu mekani oslonac na podu, po\u010dnite lagano ispravljati noge prema gore. Postavite noge na zid.<\/p>\n\n\n\n

    Uradite nekoliko ciklusa disanja u ovom polo\u017eaju. Ako se bojite pasti, zamolite drugu osobu da asistira i pridr\u017eava stolicu.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Joga poza Breza Pozicija Breze nam je svima poznata iz djetinjstva. Ranije je to bilo samo zabavno, ali danas znamo da je tako\u0111e korisno! U…<\/p>\n","protected":false},"author":11,"featured_media":6327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nSarvangasana u hatha-jogi za trudnice - tehnika izvo\u0111enja<\/title>\n<meta name=\"description\" content=\"Sarvangasana u hatha-jogi za trudnice - tehnika izvo\u0111enja i koristi za tijelo tokom trudno\u0107e. 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