{"id":12630,"date":"2020-11-25T20:17:17","date_gmt":"2020-11-25T17:17:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1030"},"modified":"2025-06-16T10:28:26","modified_gmt":"2025-06-16T07:28:26","slug":"vrste-vjezbi-disanja-u-jogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vrste-vjezbi-disanja-u-jogi\/","title":{"rendered":"Vrste vje\u017ebi disanja u jogi"},"content":{"rendered":"\n

Disanje u hatha jogi<\/h2>\n\n\n\n

Neizostavni dio hatha joge je vje\u017eba disanja – Pranajama, \u0161to u prijevodu zna\u010di “kontrola prane” ili “kontrola disanja”. Kontrola disanja u jogi<\/a> posti\u017ee se izvo\u0111enjem posebnih vje\u017ebi<\/a> koje donose terapijski u\u010dinak i pobolj\u0161avaju blagostanje. <\/p>\n\n\n\n

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

Preporu\u010duje se bavljenje vje\u017ebama disanja na otvorenom ili u \u010distom provjetrenom prostoru. Osnova Pranajame je koncentracija na disanje. Ako se pojavi vrtoglavica, treba prestati s izvo\u0111enjem vje\u017ebi, le\u0107i i opustiti se.<\/p>\n\n\n\n

Koristi vje\u017ebi disanja u jogi<\/h3>\n\n\n\n

Osobe koje vode sjedila\u010dki na\u010din \u017eivota imaju nedostatak uglji\u010dnog dioksida, \u0161to slabi krvne \u017eile i razvija bolesti unutra\u0161njih organa. \u010cesto, u ranoj fazi trudno\u0107e dolazi do nakupljanja vi\u0161ka kilograma, \u0161to izaziva hipodinamiju. Tehnika pravilnog disanja nadokna\u0111uje nedostatak uglji\u010dnog dioksida, opu\u0161ta krvne \u017eile, normalizira snabdijevanje srca, jetre i bubrega i pove\u0107ava tonus organizma.<\/p>\n\n\n\n

Efikasnost pranajame za odr\u017eavanje vitkosti le\u017ei u kratkotrajnom gladovanju kisika, koje tijelo osjeti tijekom vje\u017ebi. Na pogor\u0161anje zdravlja ili rad organa to ne utje\u010de, ali se sinteza enzima koji su zadu\u017eeni za metabolizam zna\u010dajno ubrzava.<\/p>\n\n\n\n

Puno joga disanje kroz nos \u0161titi od prehlada, opskrbljuje tijelo kisikom, i pro\u010di\u0161\u0107ava plu\u0107a od ustajalog zraka. Vje\u017ebe disanja poma\u017eu da se smirite, kontroli\u0161ete emocije i nosite se s hipertenzijom koja se \u010desto javlja kod trudnica, donose\u0107i osje\u0107aj mira.<\/p>\n\n\n\n

\"Vrste<\/figure>\n\n\n\n

Vrste vje\u017ebi disanja u jogi<\/h3>\n\n\n\n

Pranajama je usmjerena na ovladavanje disanjem, pri \u010demu se plu\u0107a potpuno zasi\u0107uju kisikom i dolazi do ozdravljenja organizma. U praksi hatha joge postoje 4 vrste vje\u017ebi disanja:<\/p>\n\n\n\n

Gornje disanje. Uklju\u010duje mi\u0161i\u0107e vrata, dok se rebra, klju\u010devi i ramena podi\u017eu, a zrak dospijeva u vrh plu\u0107a. Nema zasi\u0107enja alveola kisikom i pravilne razmjene plinova, potrebno je puno energije za disanje. Gornje disanje u jogi se smatra najmanje efikasnim.<\/p>\n\n\n\n

Srednje disanje. Udahnutim zrakom ispunjava se sredi\u0161nji dio plu\u0107a, \u010dime se pove\u0107avaju u stranu. Kao rezultat toga, \u0161ire se grudni ko\u0161, podi\u017eu se rebra i dolazi do vertikalnih pokreta dijafragme, stomak se prilikom udisanja – izdisanja napuhuje i uvla\u010di. Srednje disanje zahtijeva manje napora, ali donosi malo koristi.<\/p>\n\n\n\n

Donje disanje. Doga\u0111a se zbog pokreta stomaka, pra\u0107eno pomicanjem dijafragme gore i dolje, anga\u017eira donji dio plu\u0107a uz minimalne napore pri disanju. Zahvaljuju\u0107i tome, nje\u017eno se masiraju unutarnji organi, osim srca. Donje disanje doprinosi normalizaciji rada probavnog i izlu\u010dnog sustava, pobolj\u0161ava metabolizam i tonus trbu\u0161nih mi\u0161i\u0107a, poma\u017ee u smanjenju mentalne napetosti.<\/p>\n\n\n\n

Puno disanje. Obavlja se glatkim, valovitim pokretima prednje povr\u0161ine tijela u strogo odre\u0111enoj sekvenci: stomak se pru\u017ea naprijed, zrak prolazi u donje dijelove plu\u0107a, grudni ko\u0161 se \u0161iri prema stranama, dopu\u0161taju\u0107i zraku da u\u0111e u srednji dio, a klju\u010dnoj kosti se podi\u017eu, omogu\u0107avaju\u0107i popunu gornjeg dijela plu\u0107a. Izdah se odvija u istom redoslijedu: uvla\u010denjem stomaka zrak se ispu\u0161ta iz donjeg dijela plu\u0107a, grudni ko\u0161 se vra\u0107a u prethodni polo\u017eaj, klju\u010dnoj kosti se spu\u0161taju, osloba\u0111aju\u0107i plu\u0107a od zraka. Ovakvo disanje potpuno zasi\u0107uje organizam kisikom i pranom – “\u017eivotnom silom”, poma\u017ee u eliminaciji toksina, ja\u010da imunitet.<\/p>\n\n\n\n

\"Vrste<\/figure>\n\n\n\n

Suptilnosti pravilnog disanja<\/h3>\n\n\n\n

Vje\u017ebanje disanja ne bi trebalo biti pra\u0107eno sljede\u0107im gre\u0161kama:<\/p>\n\n\n\n

\u2022 Udah i izdah su iste du\u017eine. Trebalo bi te\u017eiti ka tome da izdah traje dvostruko du\u017ee od udaha, ali tokom trudno\u0107e je bolje ne zadr\u017eavati dah ili praviti dodatne izdahe. Disanje treba biti prirodno i opu\u0161teno.<\/p>\n\n\n\n

\u2022 Poza koja spre\u010dava pravilno izvo\u0111enje vje\u017ebi. Fokusiraju\u0107i se na disanje, potrebno je opustiti ramena i paziti da ostanu nepomi\u010dna tokom udaha. Po\u010detnicima u odr\u017eavanju le\u0111a ravnim i ne stezanju grudnog ko\u0161a mo\u017ee pomo\u0107i oslonac o zid.<\/p>\n\n\n\n

\u2022 Proces disanja odvija se samo uz pomo\u0107 trbu\u0161nih mi\u0161i\u0107a, postaje neprirodan. Po\u010detnici koji u\u010de pranajamu imaju tendenciju da previ\u0161e kontroli\u0161u udah i izdah, pa \u0107e se postepeno opu\u0161tati bez gubitka pravilnog polo\u017eaja tijela.<\/p>\n\n\n\n

\u2022 Rastresenost. Pa\u017enja treba biti usmjerena na prolazak zraka kroz tijelo. Ako se zaokupite sporednim stvarima, trebate se ponovo usmjeriti na disanje.<\/p>\n\n\n\n

Pravilno disanje mo\u017eete nau\u010diti uz prethodnu pripremu, koja uklju\u010duje duhovno pode\u0161avanje, detaljno prou\u010davanje tehnike izvo\u0111enja vje\u017ebi uz pomo\u0107 video lekcija<\/a> na sajtu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Disanje u hatha jogi Neizostavni dio hatha joge je vje\u017eba disanja – Pranajama, \u0161to u prijevodu zna\u010di “kontrola prane” ili “kontrola disanja”. Kontrola disanja u…<\/p>\n","protected":false},"author":11,"featured_media":6344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nVje\u017ebe disanja u jogi (pranajama) - tehnika izvedbe<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe disanja u jogi (pranajama) - koristi za tijelo, koristi tokom trudno\u0107e i tehnike izvo\u0111enja. 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