{"id":12634,"date":"2020-11-25T20:36:52","date_gmt":"2020-11-25T17:36:52","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1039"},"modified":"2025-06-16T10:29:06","modified_gmt":"2025-06-16T07:29:06","slug":"hatha-joga-leza-vjezbe-za-trudnice","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/","title":{"rendered":"Asane za trudnice iz le\u017ee\u0107eg polo\u017eaja"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Klasifikacija vje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Birajte asane le\u017ee\u0107i u zavisnosti od toga kako vam je udobno u ovom tromjese\u010dju. U po\u010detnim fazama mo\u017eete vje\u017ebati na stomaku, postepeno prelaze\u0107i na vje\u017ebe le\u017ee\u0107i na le\u0111ima ili na boku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne zaboravite da omiljene asane, od kojih ne \u017eelite odustati, mo\u017eete jednostavno izmijeniti. Na primjer, ako ste ranije le\u017eali na le\u0111ima, a sada vam je neudobno, mo\u017eete prije\u0107i u polule\u017ee\u0107i polo\u017eaj s jastukom i sl.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-1024x683.jpg\" alt=\"Hatha joga le\u017ee\u0107i: vje\u017ebe za trudnice\" class=\"wp-image-6357\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Asane le\u017ee\u0107i: \u0161ta je potrebno?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Joga le\u017ee\u0107i zahtijeva sasvim minimalan set predmeta. Ne brinite da trebate i\u0107i i kupovati posebne rekvizite. Svi &#8220;pribor&#8221; i alati mogu se zamijeniti obi\u010dnim predmetima iz doma\u0107instva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za po\u010detak &#8211; asane treba izvoditi na ravnoj povr\u0161ini. Najbolje je na podu. Postavite prostirku ili ono \u0161to vam je pri ruci, poput prekriva\u010da ili \u0107ebeta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Va\u017eno! Obratiti pa\u017enju da povr\u0161ina ne bude klizava u odnosu na pod. Veli\u010dina treba da je takva da ukupno ostane jo\u0161 prostora do trideset centimetara do ivice prostirke.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Debljina &#8211; do jednog centimetra. Obratite pa\u017enju da prostirka ne klizi \u010dak ni kada se navla\u017ei. Za budu\u0107e mame to je veoma va\u017eno kako bi se pove\u0107ala stabilnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eete nabaviti alate koji poma\u017eu pri ulasku u olak\u0161ane varijante poza. Na primjer, blokovi za jogu, bolsteri. Ili uzmite obi\u010dne jastuke sa kau\u010da, kao i debele stabilne knjige (na primjer, za podlaganje ispod stra\u017enjice).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Tehniku izvo\u0111enja detaljno obra\u0111ujemo na online \u010dasovima u li\u010dnom kabinetu \u201eMomsLab\u201c.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Asane za trudnice: \u0160avasana i opu\u0161tanje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160avasana &#8211; na prvi pogled laka poza. Me\u0111utim, imajte na umu da se osnovni rad tu odvija ne samo na fizi\u010dkom nivou, ve\u0107 i na psihi\u010dkom. Upravo drugo \u010desto biva najkompliciraniji dio asane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Izvo\u0111enje &#8220;poze mrtvaca&#8221; u po\u010detku je bolje s audio meditativnim pratnjom. U osobnom kabinetu &#8220;MomsLab&#8221; prona\u0107i \u0107ete \u010ditav spisak audio vje\u017ebi za opu\u0161tanje, poredanih po danima.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asana se izvodi u stati\u010dkoj formi, pomicanje nije po\u017eeljno, a sav rad treba usmjeriti na stanje uma. Ispravna \u0161avasana smiruje, pru\u017ea osje\u0107aj odmora i osloba\u0111a nestabilnog negativnog raspolo\u017eenja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instruktori postavljaju \u0161avasanu obi\u010dno na kraju prakse kako bi se otpustila napetost iz svih dijelova tijela. Me\u0111utim, mo\u017eete je izvoditi kod ku\u0107e u bilo kojem trenutku kada osjetite da vam je potreban odmor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U ranoj fazi, \u0161avasanu izvodimo na uobi\u010dajen na\u010din:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lezite na prostirku, potpuno ispravite ki\u010dmu, izvucite vrat u liniji s ki\u010dmom.<\/li>\n\n\n\n<li>Dlanovi su blago udaljeni na strane i okrenuti prema gore. Stopala su malo razmaknuta.<\/li>\n\n\n\n<li>Zatvorite o\u010di i opustite se uz zvuke meditacije.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">U posljednjem tromjese\u010dju \u0161avasanu mo\u017eete izvoditi na drugi na\u010din:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u017dena le\u017ei na lijevom boku kako bi izbjegla pritisak na donju \u0161uplju venu.<\/li>\n\n\n\n<li>Pod desni bok stavimo jastuk ili smotano \u0107ebe.<\/li>\n\n\n\n<li>Isto tako, radi udobnosti, jastuk se mo\u017ee postaviti ispod koljena.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ako je i dalje ugodno izvoditi uobi\u010dajenu verziju \u0161avasane:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lezite na le\u0111a preko boka.<\/li>\n\n\n\n<li>Noge mogu ostati blago povijene. Ili jedna noga mo\u017ee ostati ravna dok se druga stavi na jastuk ili smotano \u0107ebe.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-1024x682.jpg\" alt=\"Hatha joga le\u017ee\u0107i: vje\u017ebe za trudnice\" class=\"wp-image-6359\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043e\u043d\u043b\u0430\u0439\u043d \u0434\u043b\u044f \u0436\u0435\u043d\u0449\u0438\u043d<\/div>\r\n\r\n<div>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u043b\u044e\u0431\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u2014 \u043e\u0442 15 \u0434\u043e 50 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c, \u043b\u0435\u0433\u043a\u043e \u0432\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0432 \u0440\u0430\u0441\u043f\u0438\u0441\u0430\u043d\u0438\u0435<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 (\u043f\u0440\u0430\u043d\u0430\u044f\u043c\u0430)<\/li>\r\n\t<li>\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0441\u043b\u043e\u0436\u043d\u044b\u0435 \u0430\u0441\u0430\u043d\u044b<\/li>\r\n\t<li>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0430\u044f \u0439\u043e\u0433\u0430 + \u043a\u0430\u0440\u0434\u0438\u043e<\/li>\r\n\t<li>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430<\/li>\r\n\t<li>\u0411\u043e\u0434\u0440\u043e\u0435 \u0443\u0442\u0440\u043e \u0438 \u0440\u0435\u043b\u0430\u043a\u0441<\/li>\r\n\t<li>\u0420\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u0435 \u0438 \u0430\u043d\u0442\u0438\u0441\u0442\u0440\u0435\u0441\u0441<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">Druge joga poze le\u017ee\u0107i na le\u0111ima<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dobar efekt tako\u0111er imaju sljede\u0107e poze:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Baddha Konasana &#8211; poza leptira le\u017ee\u0107i. Vrlo ugodna poza za normalizaciju hormonalnog balansa. Za izvo\u0111enje stavite bolstar vertikalno ispod le\u0111a, le\u017eite iznad, privucite ra\u0161irene noge savijene u koljenima i spojite stopala pored stra\u017enjice.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Virasana &#8211; nje\u017eno iste\u017ee prednju povr\u0161inu butine, olak\u0161ava jutarnju mu\u010dninu i pro\u0161irene vene. Sjednite tako da su potkoljenice ispod bedara, a stra\u017enjica nje\u017eno pritiska na pete. Polako se spustite unazad spustom &#8211; osjetite lagano istezanje na prednjoj povr\u0161ini bedara. Iza se mo\u017ee postaviti \u201epotpora\u201c od jastuka i pokriva\u010da za smanjenje pritiska.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Parivritta Garudasana &#8211; ugodna poza za istezanje le\u0111a i osloba\u0111anje od gr\u010deva. Da biste je izveli le\u017eimo na le\u0111a i ispru\u017eamo ruke sa strane. Noge savijamo u koljenima i prepli\u0107emo tako da lijeva bude ispod desne. Uzimamo noge prvo u lijevu stranu, glavu okre\u0107emo udesno. Isti postupak s druge strane.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-1024x682.jpg\" alt=\"Hatha joga le\u017ee\u0107i: vje\u017ebe za trudnice\" class=\"wp-image-6360\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Prenatalne asane u le\u017ee\u0107em polo\u017eaju se smatraju prili\u010dno sigurnim i obi\u010dno ne izazivaju nelagodu. Ali je va\u017eno pratiti osje\u0107aj udobnosti kako stomak raste. Ako vam je neudobno ili neugodno, pomaknite se u lak\u0161e pozicije u sjede\u0107em ili polusjede\u0107em polo\u017eaju. Preporu\u010duje se kori\u0161tenje &#8216;pomaga\u010da&#8217;: jastuka, pokriva\u010da, bolster jastuka.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Joga u polo\u017eaju le\u017eanja na stomaku tokom trudno\u0107e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U ve\u0107ini slu\u010dajeva se trudnicama ne preporu\u010duje izvo\u0111enje poza na trbuhu. Ne brinite, uvijek je prikladno vratiti se na njih tokom oporavka (pozicije poput Shalabhasane i Bhekasane izvrsno rade)! Sada \u0107emo razmotriti neke dozvoljene poze koje se mogu raditi u ranoj fazi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jestikasana &#8211; podsje\u0107a na Shavasanu, ali se izvodi na trbuhu. \u010celo je oslonjeno na prostirku, ruke su isprepletene i le\u017ee iza glave. Poza je po\u017eeljna ako postoje bolesti ki\u010dme.<\/li>\n\n\n\n<li>Matsya Kridasana &#8211; vrlo ugodna poza koja osloba\u0111a napetost iz nogu i donjeg dijela le\u0111a, poma\u017ee u borbi protiv zatvora. Da biste je izveli: lezite na stomak, isprepletite ruke ispod glave, jednu nogu savijte u koljenu i smjestite je pored tijela. Ne rasple\u0107u\u0107i ruke, dovedite lakat jedne od njih do koljena.<\/li>\n\n\n\n<li>Bhujangasana &#8211; poza poma\u017ee rastegnuti mi\u0161i\u0107e stomaka, istegnuti ki\u010dmu. Me\u0111utim, tokom trudno\u0107e, naro\u010dito u drugom i tre\u0107em trimestru, ne preporu\u010duje se ulaziti u ovu pozu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-1024x682.jpg\" alt=\"Hatha joga le\u017ee\u0107i: vje\u017ebe za trudnice\" class=\"wp-image-6361\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Joga le\u017eeci na boku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poza Anantasana dobro djeluje na podru\u010dje karlice, uklanja bol u le\u0111ima i opu\u0161ta stomak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tehnika izvo\u0111enja za trudnice:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Iz polo\u017eaja Shavasana okre\u0107emo se na bok, tijelo &#8211; jedna prava linija.<\/li>\n\n\n\n<li>Pod glavu stavljamo ruku<\/li>\n\n\n\n<li>Potporna noga, na kojoj le\u017eimo, mo\u017ee se saviti u koljenu. Drugu, pravu nogu podi\u017eemo gore.<\/li>\n\n\n\n<li>Hvata se stopalo rukom ili se poma\u017eemo kai\u0161em ili elasti\u010dnom gumicom.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Dr\u017eimo oko 20 sekundi, savijamo noge i okre\u0107emo se na drugu stranu preko le\u0111a. Ponavljamo na drugu stranu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623.jpg\" alt=\"Hatha joga le\u017ee\u0107i: vje\u017ebe za trudnice\" class=\"wp-image-6362\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Asane le\u017eeci: tehnika sigurnosti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Svaki pokret treba izvoditi s blagom tehnikom disanja. Ne zaboravimo brinuti se o svom tijelu s pa\u017enjom:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; zapamtite o redovnosti &#8211; samo tada \u0107ete osjetiti u\u010dinak od prakse;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; radite vje\u017ebe ne ranije od sat vremena nakon obroka;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; joga je spora praksa, ne silite tijelo;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; obavezno se konsultujte s ljekarom o dozvoljenim pozama u va\u0161em tromjese\u010dju;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; ako osjetite bol ili nelagodu &#8211; odmah prekinite s izvo\u0111enjem;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; ne zanemarujte pomo\u0107na sredstva &#8211; jastuci, deke, blokovi za jogu i bolsteri.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Klasifikacija vje\u017ebi Birajte asane le\u017ee\u0107i u zavisnosti od toga kako vam je udobno u ovom tromjese\u010dju. U po\u010detnim fazama mo\u017eete vje\u017ebati na stomaku, postepeno prelaze\u0107i&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Joga za trudnice na le\u0111ima, na stomaku i na boku<\/title>\n<meta name=\"description\" content=\"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte 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-leza-vjezbe-za-trudnice\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Asane za trudnice iz le\u017ee\u0107eg polo\u017eaja\" \/>\n<meta property=\"og:description\" content=\"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte u na\u0161em \u010dlanku \u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\" \/>\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 17:36:52+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:29:06+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"989\" \/>\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=\"6 \u043c\u0438\u043d\u0443\u0442\" \/>\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-leza-vjezbe-za-trudnice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Asane za trudnice iz le\u017ee\u0107eg polo\u017eaja\",\"datePublished\":\"2020-11-25 17:36:52+00\",\"dateModified\":\"2025-06-16 07:29:06+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\"},\"wordCount\":1173,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg\",\"articleSection\":[\"Joga\",\"Trudno\u0107a\",\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\",\"name\":\"Joga za trudnice na le\u0111ima, na stomaku i na boku\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg\",\"datePublished\":\"2020-11-25 17:36:52+00\",\"dateModified\":\"2025-06-16 07:29:06+00\",\"description\":\"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte u na\u0161em \u010dlanku \u25bc\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg\",\"width\":1480,\"height\":989,\"caption\":\"\u0425\u0430\u0442\u0445\u0430-\u0439\u043e\u0433\u0430 \u043b\u0435\u0436\u0430: \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Joga za trudnice na le\u0111ima, na stomaku i na boku","description":"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte u na\u0161em \u010dlanku \u25bc","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/","og_locale":"ru_RU","og_type":"article","og_title":"Asane za trudnice iz le\u017ee\u0107eg polo\u017eaja","og_description":"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte u na\u0161em \u010dlanku \u25bc","og_url":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2020-11-25 17:36:52+00","article_modified_time":"2025-06-16 07:29:06+00","og_image":[{"width":1480,"height":989,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"6 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Asane za trudnice iz le\u017ee\u0107eg polo\u017eaja","datePublished":"2020-11-25 17:36:52+00","dateModified":"2025-06-16 07:29:06+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/"},"wordCount":1173,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg","articleSection":["Joga","Trudno\u0107a","\u017densko zdravlje"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/","url":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/","name":"Joga za trudnice na le\u0111ima, na stomaku i na boku","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg","datePublished":"2020-11-25 17:36:52+00","dateModified":"2025-06-16 07:29:06+00","description":"Joga le\u017ee\u0107i uklju\u010dena je u mnoge setove za trudnice. Za\u0161to su ta\u010dno korisne i koje su tehnike izvo\u0111enja - pro\u010ditajte u na\u0161em \u010dlanku \u25bc","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-leza-vjezbe-za-trudnice\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/fitness-woman-doing-yoga-yoga-mat-home_23-2148952549.jpg","width":1480,"height":989,"caption":"\u0425\u0430\u0442\u0445\u0430-\u0439\u043e\u0433\u0430 \u043b\u0435\u0436\u0430: \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/12634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=12634"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/12634\/revisions"}],"predecessor-version":[{"id":12635,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/12634\/revisions\/12635"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/6363"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=12634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=12634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=12634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}