{"id":12640,"date":"2020-11-25T21:05:52","date_gmt":"2020-11-25T18:05:52","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1048"},"modified":"2025-06-16T10:30:29","modified_gmt":"2025-06-16T07:30:29","slug":"asane-za-budjenje-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asane-za-budjenje-2\/","title":{"rendered":"Asane za bu\u0111enje"},"content":{"rendered":"\n

Jutarnje asane hatha joge za trudnice<\/h2>\n\n\n\n

Asane hatha joge razlikuju se po svom uticaju. Ne radi se samo o pozitivnom efektu na odre\u0111ene organe, mi\u0161i\u0107e, zglobove. Postoje asane za opu\u0161tanje<\/a>, a ima i onih koje podsti\u010du bu\u0111enje organizma<\/a>, pune tijelo energijom, poma\u017eu da se s dovoljno aktivnosti uklopite u svakodnevne aktivnosti. Ponekad ih zovu jutarnje asane i uklju\u010duju ih u gimnasti\u010dke komplekse za trudnice. Treba ih izvoditi odmah nakon bu\u0111enja, po\u017eeljno na prazan \u017eeludac, ali mo\u017ee i neko vrijeme nakon laganog doru\u010dka.<\/p>\n\n\n\n

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

Pravila jutarnjih vje\u017ebi hatha joge<\/h3>\n\n\n\n

Va\u017eno je odvojiti posebno vrijeme za vje\u017ebanje. Iskusni prakti\u010dari znaju: najbolje vrijeme za jutarnje vje\u017ebanje hatha yoge su predzora\u010dki sati. Ali \u010dak i ako va\u0161 uobi\u010dajeni dnevni re\u017eim ne uklju\u010duje ustajanje prije izlaska sunca, bolje je ustati ranije i osigurati sebi dovoljno vremena. Samo tako mo\u017eete polako, bez \u017eurbe, odmjereno i koncentrisano izvesti svaku vje\u017ebu.<\/p>\n\n\n\n

Prije po\u010detka vje\u017ebanja, jutarnja toaleta je neophodna: puni mokra\u0107ni mjehur i crijeva samo \u0107e smetati. Za vje\u017ebanje birajte laganu odje\u0107u od prirodnih materijala.<\/p>\n\n\n\n

Obavezno polako ulazite u svaku asanu, polako i bez \u017eurbe prelazite s jedne vje\u017ebe na drugu i isto tako, bez naglih pokreta, izlazite iz poze. Kod najmanjeg bola, vje\u017ebanje asane se prekida, ali izlaz mora biti savr\u0161eno gladak.<\/p>\n\n\n\n

Praktikovanje hatha yoge odmah nakon bu\u0111enja korisno je i za tijelo i za du\u0161u:<\/p>\n\n\n\n

\u2022 jutarnji kompleks asana, pokre\u0107u\u0107i prirodne metaboli\u010dke procese, pobolj\u0161ava metabolizam;<\/p>\n\n\n\n

\u2022 redovne vje\u017ebe pode\u0161avaju tzv. unutra\u0161nji sat i formiraju pravilan re\u017eim dana, a sposobnost lakog uspavljivanja i bu\u0111enja u isto vrijeme je klju\u010d zdravlja;<\/p>\n\n\n\n

\u2022 jutarnji trening puni energijom bolje nego bilo koja toniraju\u0107a pi\u0107a, kojih se trudnice moraju odre\u0107i za zdravlje bebe;<\/p>\n\n\n\n

\u2022 svakodnevna hatha yoga ujutro tako\u0111er savr\u0161eno disciplinira, \u0161to rezultira osje\u0107ajem zadovoljstva sobom, jer je tako lijepo sti\u0107i sve \u0161to je planirano za dan.<\/p>\n\n\n\n

Jutarnji poticaj: popis jutarnjih asana<\/h3>\n\n\n\n

Na sajtu su dostupni video tutorijali<\/a> u\u010dinkovitih kompleksa vje\u017ebi za bu\u0111enje<\/a> za trudnice. U njima mo\u017eete nai\u0107i na sljede\u0107e asane.<\/p>\n\n\n\n

Mard\u017earijasana<\/a> razvija fleksibilnost ki\u010dme i smanjuje bolove u le\u0111ima. Na osnovu poze ma\u010dke mogu se izvoditi dinami\u010dne ve\u017ebe, pokreti nogama, kukovima, grudnim delom trupa.<\/p>\n\n\n\n

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

Adho Mudha \u0160vanasana, poznata i kao pas okrenut prema dole, odli\u010dna je za probavni sistem, posebno je efikasna protiv zatvora. Asana odli\u010dno ja\u010da mi\u0161i\u0107e nogu, smanjuje bolove u zglobovima, poma\u017ee kod anemije i obezbe\u0111uje kiseonik krvnim sudovima mozga.<\/p>\n\n\n\n

Baddha Konasana<\/a> i Supta Baddha Konasana (leptir poza, tradicionalna i u le\u017ee\u0107em polo\u017eaju) odli\u010dno uti\u010du na rad mokra\u0107no-polnog sistema, umanjuju pro\u0161irene vene i spre\u010davaju i\u0161ijas.<\/p>\n\n\n\n

Virasana, poza heroja, poma\u017ee u smanjenju oticanja, povoljno djeluje na rad srca, dobro razvija zglobove i ligamente. Ponekad se praktikuje polu-poza heroja. Na osnovu Virasane i Baddha Konasane, kao i na osnovu poze ma\u010dke, \u010desto se izvode raznovrsne dinami\u010dke vje\u017ebe.<\/p>\n\n\n\n

Polumost – odli\u010dna asana za lumbalni dio ki\u010dme.<\/p>\n\n\n\n

Paschimottanasana aktivira rad jetre, bubrega, pankreasa, pobolj\u0161ava cirkulaciju u karli\u010dnoj oblasti.<\/p>\n\n\n\n

Tadasana, ili poza planine, korisna je trudnicama jer pobolj\u0161ava dr\u017eanje, smanjuje bolove u donjem dijelu le\u0111a i uklanja gr\u010deve u listovima, aktivira cirkulaciju krvi. U klasi\u010dnoj asani stopala trebaju biti zajedno, dok u drugom i tre\u0107em tromjese\u010dju mogu biti u \u0161irini kukova, ali vanjski rubovi stopala u oba slu\u010daja trebaju biti paralelni. Na njenoj osnovi \u010desto se izvode Vrikshasana (poza drveta) koja normalizira biolo\u0161ke ritmove i Utthita Parsvakonasana.<\/p>\n\n\n\n

Osim navedenih, u jutarnje komplekse \u010desto se uklju\u010duju Padahastasana, Bhujangasana, Balasana i Ananda Balasana. Ipak, za vrijeme trudno\u0107e je bolje izbjegavati ove poze i vratiti se njihovoj praksi u postporo\u0111ajnom periodu<\/a>.<\/p>\n\n\n\n

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

Kako organizovati prostor za jutarnju praksu hatha joge?<\/h3>\n\n\n\n

Tokom vje\u017ebanja trudnica treba da se osje\u0107a maksimalno udobno. Stoga je va\u017eno ozbiljno se posvetiti organizaciji mjesta za jutarnju praksu. Prostor za vje\u017ebanje uvijek treba da bude dobro provjetren. Prostor treba da bude dovoljno prostran: nije dovoljno da se izme\u0111u namje\u0161taja samo smjesti prostirka. Neke asane jutarnjeg kompleksa izvode se u dinamici i sa \u0161irokom amplitudom, stoga u zoni dosega ne smije biti predmeta koji bi mogli biti udareni, posebno nestabilnih. Ako se za izvo\u0111enje vje\u017ebi koriste bolsteri, posebne cigle i lukovi ili druga pomo\u0107na sredstva, za njih treba biti predvi\u0111eno posebno mjesto. \u017deni treba biti udobno uzeti potrebne rekvizite u pravom trenutku, ali ostatak vremena arsenal pomo\u0107nih sredstava ne bi trebao ometati vje\u017ebanje.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jutarnje asane hatha joge za trudnice Asane hatha joge razlikuju se po svom uticaju. Ne radi se samo o pozitivnom efektu na odre\u0111ene organe, mi\u0161i\u0107e,…<\/p>\n","protected":false},"author":11,"featured_media":6381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nJutarnja joga za trudnice - asane hatha-yoge<\/title>\n<meta name=\"description\" content=\"Jutarnja joga za trudnice poma\u017ee u bu\u0111enju organizma i ispunjava tijelo energijom. 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