{"id":12632,"date":"2020-11-25T20:25:42","date_gmt":"2020-11-25T17:25:42","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1033"},"modified":"2025-06-16T10:28:43","modified_gmt":"2025-06-16T07:28:43","slug":"hatha-joga-za-karlicne-organe-za-zene","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/","title":{"rendered":"Joga za karli\u010dne organe"},"content":{"rendered":"\n

Kako joga mo\u017ee pomo\u0107i \u017eenama da prevazi\u0111u probleme<\/h2>\n\n\n\n

Kada trudnica se malo kre\u0107e, riskira izazivanje zastoja krvi u zdjeli\u010dnim organima. Takvi procesi mogu dovesti do nekih \u017eenskih bolesti.<\/p>\n\n\n\n

Mo\u017eete ih sprije\u010diti koriste\u0107i asane za zdjelicu u svakodnevnoj praksi. Me\u0111utim, za trudnice koristi mogu biti jo\u0161 zna\u010dajnije! Joga poma\u017ee da se pravilno pripremite za poro\u0111aj, smanjite rizik od pucanja, kao i osigurate olak\u0161anje sebi i najpovoljnije uvjete za dolazak na svijet.<\/p>\n\n\n\n

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

Joga za zdjeli\u010dne organe – vje\u017ebe<\/h2>\n\n\n\n

Va\u017eno je zapamtiti da prvi poro\u0111aji za \u017eene \u010desto izgledaju zastra\u0161uju\u0107e. Joga mijenja odnos prema svom tijelu i to koliko smo sposobni razumjeti ga:<\/p>\n\n\n\n

    \n
  • osje\u0107ati svoje reakcije;<\/li>\n\n\n\n
  • upravljati kontrakcijom i opu\u0161tanjem mi\u0161i\u0107a;<\/li>\n\n\n\n
  • suo\u010davati se s panikom pomo\u0107u disanja i svjesnosti.<\/li>\n<\/ul>\n\n\n\n

    Asane su usmjerene na normalizaciju cirkulacije krvi u podru\u010dju zdjelice i pripremu mi\u0161i\u0107a kako bi se izbjeglo gr\u010denje i omogu\u0107ila svjesna kontrola u najva\u017enijem trenutku.<\/p>\n\n\n\n

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

    Malasana<\/h2>\n\n\n\n

    Pozicija Malasana je najefikasnija za pove\u0107anje elasti\u010dnosti ligamenata i otvaranje zdjeli\u010dnog podru\u010dja. Osim toga, pozicija omogu\u0107ava da dijete lako zauzme pravi polo\u017eaj prije poro\u0111aja.<\/p>\n\n\n\n

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

    Kako izvesti<\/h3>\n\n\n\n

    Pripremite prostirku za jogu ili odgovaraju\u0107i zamjenski predmet – pokriva\u010d ili \u0107ebe.<\/p>\n\n\n\n

      \n
    1. Stopala ra\u0161irite onoliko koliko vam je udobno. Odr\u017eavajte ravnote\u017eu – mo\u017eete zatra\u017eiti pomo\u0107 bli\u017enjih i u\u0107i u poziciju pored stolice ili zida.<\/li>\n\n\n\n
    2. Polako \u010du\u010dnite, \u0161ire\u0107i koljena u stranu.<\/li>\n\n\n\n
    3. Nije svakome mogu\u0107e potpuno zadr\u017eati stopala pritisnuta uz pod, pa mo\u017eete sebi pomo\u0107i! Stavite ispod peta knjige iste visine ili smotanu tkaninu.<\/li>\n\n\n\n
    4. Spojte dlanove ispred sebe. Laktovi “guraju” koljena u stranu, stvaraju\u0107i blagi pritisak.<\/li>\n<\/ol>\n\n\n\n

      Da bi vje\u017eba bila jo\u0161 korisnija, uklju\u010dite rad s mi\u0161i\u0107ima zdjeli\u010dnog dna. Ste\u017eite i opu\u0161tajte mi\u0161i\u0107e zdjeli\u010dnog dna, sinkroniziraju\u0107i mikropokrete s disanjem (udisaj – stegnuti, izdisaj – opustiti).<\/p>\n\n\n\n

      Marjariasana<\/h2>\n\n\n\n

      Pozicija koja nje\u017eno masira mi\u0161i\u0107e le\u0111a, opu\u0161ta donji dio le\u0111a i utje\u010de na \u017eivce. Ovu poziciju ne treba izostavljati iz dnevne prakse, pa \u010dak ni tijekom oporavka. Joga za \u017eene op\u0107enito poma\u017ee odr\u017eati zdravstveno stanje, kako bi kasnije jo\u0161 vi\u0161e u\u017eivale u maj\u010dinstvu, izbjegle postporo\u0111ajnu depresiju i otvorile novu ulogu majke s pozitivnim stavom.<\/p>\n\n\n\n

      Va\u017eno! Ne upotrebljavamo mi\u0161i\u0107e stomaka! Joga za karlicu ne bi trebala biti neugodna za vas, posebno tokom trudno\u0107e. Pazite da svaka poza pru\u017ea prijatan osje\u0107aj opu\u0161tenosti i rastezanja.<\/p>\n\n\n\n

      Kako izvesti<\/h3>\n\n\n\n
        \n
      1. Spustimo se na koljena, ispru\u017eene ruke postavimo na prostirku direktno ispod ramena. Koljena su ispod kukova.<\/li>\n\n\n\n
      2. S udahom zaokru\u017eimo le\u0111a, uvijemo karlicu i bradu pritisnemo na grudi.<\/li>\n\n\n\n
      3. Uz izdah kompenzujemo! Savijamo ki\u010dmu u suprotnom smjeru, podi\u017eemo glavu i pomjeramo karlicu nazad.<\/li>\n<\/ol>\n\n\n\n
        \"Joga<\/figure>\n\n\n\n

        Vi\u0161e vje\u017ebi na online programu za pripremu trudnica za porod \u201eMomsLab\u201c. Joga za karlicu od samo 10 minuta dnevno ne samo da olak\u0161ava proces poro\u0111aja, ve\u0107 i ubrzava oporavak.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Kako joga mo\u017ee pomo\u0107i \u017eenama da prevazi\u0111u probleme Kada trudnica se malo kre\u0107e, riskira izazivanje zastoja krvi u zdjeli\u010dnim organima. Takvi procesi mogu dovesti do…<\/p>\n","protected":false},"author":11,"featured_media":6353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za karli\u010dne organe - hatha-joga u trudno\u0107i<\/title>\n<meta name=\"description\" content=\"Joga za karli\u010dne organe \u017eena - koja ve\u017ebanja hatha-joge odgovaraju u trudno\u0107i, koristi i tehnika izvo\u0111enja u na\u0161em \u010dlanku \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga za karli\u010dne organe\" \/>\n<meta property=\"og:description\" content=\"Joga za karli\u010dne organe \u017eena - koja ve\u017ebanja hatha-joge odgovaraju u trudno\u0107i, koristi i tehnika izvo\u0111enja u na\u0161em \u010dlanku \u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-25 17:25:42+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:28:43+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/charming-yoga-instructor-shows-how-asanas-correctly_11zon-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Joga za karli\u010dne organe\",\"datePublished\":\"2020-11-25 17:25:42+00\",\"dateModified\":\"2025-06-16 07:28:43+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\"},\"wordCount\":523,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/charming-yoga-instructor-shows-how-asanas-correctly_11zon-scaled.jpg\",\"articleSection\":[\"Joga\",\"Trudno\u0107a\",\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-karlicne-organe-za-zene\/\",\"name\":\"Joga za karli\u010dne organe - 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