{"id":12638,"date":"2020-11-25T20:56:36","date_gmt":"2020-11-25T17:56:36","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1045"},"modified":"2025-06-16T10:30:09","modified_gmt":"2025-06-16T07:30:09","slug":"vjezbe-za-opustanje-u-hatha-jogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vjezbe-za-opustanje-u-hatha-jogi\/","title":{"rendered":"Joga za opu\u0161tanje nervnog sistema"},"content":{"rendered":"\n

Joga za opu\u0161tanje i koristi<\/h2>\n\n\n\n

Jednostavne poze o kojima \u0107e biti govora u nastavku pomo\u0107i \u0107e ne samo dovesti \u017eiv\u010dani sistem u red, ve\u0107 i rasteretiti napeta podru\u010dja tijela.<\/p>\n\n\n\n

Evo nekih prednosti praktikovanja asana u trenucima kada osje\u0107ate vi\u0161ak napetosti:<\/p>\n\n\n\n

– osloba\u0111aju napetost iz pretjerano napetih mi\u0161i\u0107a;<\/p>\n\n\n\n

– osloba\u0111aju od stresa;<\/p>\n\n\n\n

– otklanjaju glavobolju i migrenu;<\/p>\n\n\n\n

– poma\u017eu u borbi s nesanicom.<\/p>\n\n\n\n

Za trudnice asane za opu\u0161tanje nose jo\u0161 jednu dodatnu funkciju! Svjesna praksa u\u010di upravljanju procesom opu\u0161tanja u tako stresnoj situaciji kao \u0161to je porod. Mama koja tro\u0161i previ\u0161e energije na paniku prakti\u010dno ostavlja malo energije za posljednji stadij poroda.<\/p>\n\n\n\n

Osim toga, praksa joge neraskidivo prati poseban ritam disanja. Ispostavlja se da su fizi\u010dki napori i disanje neraskidivo povezani. Nau\u010div\u0161i regulisati tempo udisaja i izdisaja, mo\u0107i \u0107ete potpuno kontrolisati svoje tijelo i u porodili\u0161tu.<\/p>\n\n\n\n

\"Opu\u0161taju\u0107e<\/figure>\n\n\n\n

Osim toga, trudnice do\u017eivljavaju nesrazmjerno vi\u0161e fizi\u010dkog i psiholo\u0161kog optere\u0107enja. Asane za opu\u0161tanje, naprotiv, obnavljaju energiju, smanjuju\u0107i nivo hormona stresa – kortizola. A to povoljno uti\u010de i na zdravlje mame i djeteta.<\/p>\n\n\n\n

Potpune video lekcije na\u0107i \u0107ete u li\u010dnom kabinetu online programa za trudnice \u201eMomsLab\u201c. Sada \u0107emo se upoznati s osnovnim asanama za odmor.<\/p>\n\n\n\n

Polo\u017eaj opu\u0161tanja u jogi<\/h2>\n\n\n\n

Shavasana – najpristupa\u010dniji polo\u017eaj<\/h3>\n\n\n\n

Shavasana se obi\u010dno praktikuje kao zavr\u0161na faza u kompleksu vje\u017ebi.<\/p>\n\n\n\n

Klasi\u010dna \u0161avasana se izvodi na podu, na prostirci. Mo\u017eete staviti jedan prekriva\u010d ispod sebe, a drugi preko sebe za ve\u0107u udobnost.<\/p>\n\n\n\n

Kako izvesti? \u017dena le\u017ei na le\u0111ima. Noge i ruke su blago razdvojene, a dlanovi okrenuti prema gore. O\u010di su zatvorene, koncentri\u0161emo se na disanje.<\/p>\n\n\n\n

Vizualiziramo kako nas napetost napu\u0161ta od glave do pete. Pazimo da je tijelo u jednom pravcu, bez napetosti u vratu. Ako je neugodno le\u017eati na le\u0111ima, mo\u017eete staviti jastuk s jedne strane, kao i ispod glave i le\u0111a. Na taj na\u010din le\u017eimo u polusedi\u0107em polo\u017eaju.<\/p>\n\n\n\n

U \u0161avasani ostajemo od 10 minuta. Uhvatite i zadr\u017eite svaku ometaju\u0107u misao. Obe\u0107ajte sebi da \u0107ete je razmotriti kasnije, dok svijest ne postane potpuno prazna.<\/p>\n\n\n\n

Dok ste u \u0161avasani, korisno je uklju\u010diti meditacijske prakse. Na\u0107i \u0107ete ih u programu \u201eMomsLab\u201c.<\/p>\n\n\n\n

\"Opu\u0161taju\u0107e<\/figure>\n\n\n\n

Le\u017ee\u0107i leptir<\/h4>\n\n\n\n

Ako ste ve\u0107 upoznati s klasi\u010dnim polo\u017eajem \u201eleptira\u201c, izvo\u0111enje poze ne\u0107e vam predstavljati pote\u0161ko\u0107u. Najbolje je u\u0107i u asanu 30 minuta prije spavanja kako biste pobolj\u0161ali uspavljivanje.<\/p>\n\n\n\n

Ispod glave i grudnog dijela stavljamo jastuk ili dekicu presavijenu nekoliko puta. Noge savijamo, koljena ra\u0161irimo na stranu, a stopala ostaju spojena ispod stra\u017enjice. Ako osje\u0107ate nelagodu u zglobu kuka, ne ustru\u010davajte se staviti jastu\u010di\u0107e ispod koljena. Asana \u0107e i dalje biti u\u010dinkovita.<\/p>\n\n\n\n

\"Opu\u0161taju\u0107e<\/figure>\n\n\n\n

Va\u017eno! Iza\u0111ite iz asane \u0161to je mogu\u0107e glatkije kako ne biste ozlijedili zglobove i istegnute ligamente.<\/p>\n\n\n\n

Klasi\u010dni leptir<\/h4>\n\n\n\n

Polo\u017eaj doprinosi otvaranju zdjeli\u010dnog podru\u010dja, nje\u017eno pripremaju\u0107i budu\u0107u mamu za porod.<\/p>\n\n\n\n

\"Opu\u0161taju\u0107e<\/figure>\n\n\n\n

Sjedamo na pod, le\u0111a su ravna, a vrh glave usmjeren prema gore. Noge savijamo tako da koljena gledaju u razli\u010dite strane. Stopala, kao i u prethodnoj asani, spojena su ispred sebe bli\u017ee zdjelici.<\/p>\n\n\n\n

Da bi se olak\u0161ala vje\u017eba, mo\u017ee se staviti \u010dvrst oslonac ispod zdjelice. Ako ne mo\u017eete dr\u017eati le\u0111a ravno, po\u010dnite izvoditi vje\u017ebu uz zid.<\/p>\n\n\n\n

Polo\u017eaj savijene svije\u0107e<\/h4>\n\n\n\n

Tokom trudno\u0107e, ovaj polo\u017eaj \u0107e veoma dobro do\u0107i. Prvo, veoma je efikasan kod prvih znakova varikoze, drugo, olak\u0161ava oticanje i neugodan pritisak u nogama.<\/p>\n\n\n\n

Ova svojstva su rezultat toga \u0161to tokom izvo\u0111enja polo\u017eaja krv \u201eotje\u010de\u201c nazad prema trbuhu i srcu. Mozak se zasi\u0107uje kisikom, a cirkulacija u nogama se nakon izlaska iz polo\u017eaja obnavlja. Osjetit \u0107ete op\u0107e olak\u0161anje i porast energije.<\/p>\n\n\n\n

\"Opu\u0161taju\u0107e<\/figure>\n\n\n\n

Pripremite prostor za praksu uz zid. Postavite jastuk vi\u0161nji za karlicu izravno ispod njega, a okomito na zid polo\u017eite mekani prostirku ili deku. Legnite na prostirku prvo na bok, savijaju\u0107i noge. Pa\u017eljivo se prevrnite na le\u0111a, savijaju\u0107i i podi\u017eu\u0107i noge tako da su potpuno ispru\u017eene du\u017e zida. Ruke su otvorene sa strane, dlanovima prema gore. Izlazimo iz asane obrnutim redoslijedom – savijamo noge i okre\u0107emo se na bok.<\/p>\n\n\n\n

Ne preporu\u010duje se dugo ostati u pozi ako imate visok krvni pritisak. Za po\u010detnike, 3-5 minuta \u0107e biti dovoljno.<\/p>\n\n\n\n

Sigurna joga za ubla\u017eavanje stresa<\/h3>\n\n\n\n

Kada vje\u017ebate jogu bez trenera, va\u017eno je pridr\u017eavati se tehnike i sigurnosnih pravila:<\/p>\n\n\n\n

    \n
  1. Ne zaboravljamo disanje. Ni u kojem slu\u010daju ne zadr\u017eavamo ga dugo zbog napetosti, iako ponekad izgleda da je tako lak\u0161e. U idealnom slu\u010daju, poku\u0161ajte osjetiti svaku vje\u017ebu uz udah i izdah tako da postupno i udobno usporite tempo disanja.<\/li>\n\n\n\n
  2. Ne idemo protiv sebe! Ako je neugodno do bola – to zna\u010di da va\u0161a tehnika treba korekciju ili postoje kontraindikacije. Odmah prestanite sa izvo\u0111enjem.<\/li>\n\n\n\n
  3. Ne zanemarujte savjete da pojednostavite pozu ako tek po\u010dinjete. Ulazimo u asane i ostajemo u njima samo preko prijatnih osje\u0107aja. Ne treba se siliti.<\/li>\n\n\n\n
  4. Prije prakse je potrebna konzultacija sa ljekarom. Trudnicama je zabranjeno izvoditi asane ako postoje krvavi iscjedci ili prijetnja zdravlju majke ili djeteta.<\/li>\n<\/ol>\n\n\n\n

    Nadamo se da \u0107e vam praksa donijeti samo prijatne osje\u0107aje i pomo\u0107i vam kvalitetno se pripremiti za porod!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Joga za opu\u0161tanje i koristi Jednostavne poze o kojima \u0107e biti govora u nastavku pomo\u0107i \u0107e ne samo dovesti \u017eiv\u010dani sistem u red, ve\u0107 i…<\/p>\n","protected":false},"author":11,"featured_media":6373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12638","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 opu\u0161tanje tokom trudno\u0107e - asane | Momslab<\/title>\n<meta name=\"description\" content=\"Joga za opu\u0161tanje tokom trudno\u0107e. Koje asane je najbolje izvoditi, za\u0161to su korisne i 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\/vjezbe-za-opustanje-u-hatha-jogi\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga za opu\u0161tanje nervnog sistema\" \/>\n<meta property=\"og:description\" content=\"Joga za opu\u0161tanje tokom trudno\u0107e. 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