![\"Marjariasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-pregnant-woman-home-with-weights-exercising-mat_23-2148761241-1024x683.jpg\")
<\/figure>\n\n\n\nMarjariasana: redoslijed izvo\u0111enja<\/h2>\n\n\n\n
Poza ma\u010dke – dinami\u010dna vje\u017eba koja u sebi sadr\u017ei kompenzacijske pokrete kako za prsni dio, tako i za le\u0111a. Da biste je izveli potrebno je napraviti nekoliko jednostavnih pokreta:<\/p>\n\n\n\n
- \n
- Stanite na koljena. Provjerite da li su dlanovi postavljeni ta\u010dno ispod ramenih zglobova, a optere\u0107enje ravnomjerno raspore\u0111eno preko dlanova.<\/li>\n\n\n\n
- Srednji prst gleda naprijed. Noge savijene u koljenima – postavljene su direktno ispod karlice u \u0161irini kukova.<\/li>\n\n\n\n
- Zaokru\u017eite le\u0111a, lopatice se ‘razdvajaju’ u stranu i kao da se lagano prote\u017eu prema dole. Izdisaj.<\/li>\n\n\n\n
- Uz udah nadokna\u0111ujemo. Le\u0111a se vra\u0107aju u prvobitni polo\u017eaj, sada grudni ko\u0161 ide dole. Tjemenom ciljamo prema gore. Osjetit \u0107ete kako se grudni ko\u0161 \u0161iri i disanje postaje lak\u0161e.<\/li>\n<\/ol>\n\n\n\n
Ponavljati se mo\u017ee do 10 puta. Ali ne \u017eurite, osjetite svaki ciklus disanja i prijatno istezanje le\u0111a, a zatim i prednjih mi\u0161i\u0107a.<\/p>\n\n\n\n
Detaljnije pokazujemo i pri\u010damo o tehnici na online treninzima “MomsLab”.<\/p>\n\n\n\n
.<\/p>\n\n\n\n
![\"Marjariasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-cat-cow-pose-fit-caucasian-woman-her-20-stretching-her-back-practicing-yoga-exercise-mat_662251-1006.jpg\")
<\/figure>\n\n\n\nMa\u010dka poza za trudnice – savjeti za adaptaciju poze<\/h2>\n\n\n\n
Ako \u017eelite detaljno razraditi le\u0111a, Marjariasana mo\u017ee biti malo ote\u017eana. Na primjer, poku\u0161ajte:<\/p>\n\n\n\n
– ispru\u017eiti ravne noge naizmjeni\u010dno i lagano ih zadr\u017eati iza u ispru\u017eenom polo\u017eaju 5-6 sekundi;<\/p>\n\n\n\n
– dodati rotacije karlicom;<\/p>\n\n\n\n
– pomjerajte kukove lijevo i desno, kao da poku\u0161avate dodirnuti lijevu i desnu stranu;<\/p>\n\n\n\n
– naizmjeni\u010dno okre\u0107ite glavu i vrat lijevo i desno, poku\u0161avaju\u0107i pogledom prona\u0107i trticnu kost – pri tome kukovi ostaju nepomi\u010dni;<\/p>\n\n\n\n
– ra\u0161irite ruke u \u0161irini prostirke, dlanovi okrenuti prstima jedan prema drugom – “kotrljaju\u0107i se” na rukama s lijeva nadesno, opisuju\u0107i krug grudnim dijelom.<\/p>\n\n\n\n
![\"Marjariasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-cat-pose_23-2147711338-1024x680.jpg\")
<\/figure>\n\n\n\nPolo\u017eaj Ma\u010dke – \u0161ta ne smijete zaboraviti?<\/h2>\n\n\n\n
Sa strane ulazak u polo\u017eaj izgleda jednostavno, ali imajte na umu da je tehnika klju\u010d dobrog osje\u0107aja nakon izvo\u0111enja i izbjegavanja povreda tokom izvo\u0111enja:<\/p>\n\n\n\n
– prvo, zape\u0161\u0107a ne padaju, ve\u0107 su postavljena direktno ispod ramena;<\/p>\n\n\n\n
– trudnicama je dozvoljeno da ra\u0161ire bedra vi\u0161e nego \u0161to je dozvoljeno u standardnom polo\u017eaju, gdje su koljena okomita na pod;<\/p>\n\n\n\n
– drugo, ne zabacujte glavu previ\u0161e unatrag i ne “klimajte” njome u poku\u0161ajima da pove\u0107ate tempo;<\/p>\n\n\n\n
– tre\u0107e, polo\u017eaj izvodite nje\u017eno – zamislite da ste more i sve radite glatko.<\/p>\n\n\n\n
Va\u017eno! Asana Ma\u010dka je kontraindikovana trudnicama koje imaju povredu vrata ili o\u0161tru bol u le\u0111ima. Stoga se prije izvo\u0111enja konsultujte s lije\u010dnikom.<\/em><\/p>\n\n\n\n
![\"Marjariasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-practicing-yoga-doing-asana-paired-with-cat-pose_23-2148047405-1024x576.jpg\")
<\/figure>\n\n\n\nMard\u017eariasana – kada je treba izvoditi?<\/h3>\n\n\n\n
Pozicija ma\u010dke je odli\u010dna opcija i za jutarnje vje\u017ebe i za ve\u010dernje opu\u0161tanje. Na kraju, pozu mo\u017eete praktikovati u bilo kojoj fazi trudno\u0107e, prilago\u0111avaju\u0107i je sebi:<\/p>\n\n\n\n
– umjesto ravnih ruku mo\u017eete spustiti se na laktove;<\/p>\n\n\n\n
– noge malo ra\u0161irite \u0161ire od \u0161irine kukova.<\/p>\n\n\n\n
Asana \u0107e pomo\u0107i da se smanji napetost u le\u0111ima, kao i da pripremi tijelo za poro\u0111aj, \u010dine\u0107i ga izdr\u017eljivijim.<\/p>\n","protected":false},"excerpt":{"rendered":"
Poza Ma\u010dke – prednosti izvo\u0111enja Asana s kojom se susre\u0107u svi praktikanti joge i jogiji – Marjariasana. Univerzalna i podjednako korisna skoro za sve nivoe…<\/p>\n","protected":false},"author":11,"featured_media":6336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\n
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