{"id":12642,"date":"2020-11-25T21:45:48","date_gmt":"2020-11-25T18:45:48","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1051"},"modified":"2025-06-16T10:30:47","modified_gmt":"2025-06-16T07:30:47","slug":"asane-hatha-joge-za-vrat","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asane-hatha-joge-za-vrat\/","title":{"rendered":"Joga za le\u0111a i vrat"},"content":{"rendered":"\n

Asane za vrat: prednosti i tehnika izvo\u0111enja<\/h2>\n\n\n\n

Tokom trudno\u0107e mnogi osje\u0107aju nelagodu i poku\u0161avaju olak\u0161ati teret na odabranim dijelovima tijela. \u010cini se da je potrebno hitno “spa\u0161avati” le\u0111a – jer bole! No, disfunkcija u vratnom dijelu se neprimjetno prikrada, uzrokuju\u0107i ni\u0161ta manje ozbiljne posljedice.<\/p>\n\n\n\n

Za\u0161to se to doga\u0111a? Prvo, zbog te\u017eine koju tijelo nosi, nesvjesno se pogrbimo. Na kraju krajeva, organizam nije pripremljen! U takvim situacijama sve \u010de\u0161\u0107e zauzimamo \u0161tetnu pozu “guske”. Kada su vrat i glava istureni naprijed, rameni dio je zatvoren, a le\u0111a nalikuju znaku pitanja.<\/p>\n\n\n\n

Ali estetska strana je samo polovina pitanja. Ovo varljivo udobno dr\u017eanje uti\u010de na deformaciju i preoptere\u0107enje mi\u0161i\u0107a. U normalnom stanju toliko jak tonus ne bi trebao postojati! Samo zamislite: glava u nagnutom polo\u017eaju te\u017ei vi\u0161e nego u ravnom. Ispada da se mi\u0161i\u0107i vrata, ramena, grudi moraju jo\u0161 vi\u0161e napregnuti i prilagoditi. Mi\u0161i\u0107i mijenjaju svoju du\u017einu: prirodan pravilan polo\u017eaj nestaje, neki se previ\u0161e produ\u017euju, a neki postaju kratki.<\/p>\n\n\n\n

Dakle, mi\u0161i\u0107i su u hipertenziji, a potrebna optere\u0107enja, naprotiv, ne dobijaju. Kru\u017eenje krvi u vratu postaje slabije, mozak do\u017eivljava nedostatak kisika. Mo\u017eda \u0107ete po\u010deti primje\u0107ivati da vas boli glava?<\/p>\n\n\n\n

Gr\u010d u vratu ponekad dovodi do toga da se san pogor\u0161ava, a ujutro nakon bu\u0111enja kao da ne\u0161to ‘blokira’ izme\u0111u ramena i vrata. Problem nije uvijek u polo\u017eaju ili jastuku.<\/p>\n\n\n\n

Za prevenciju takvog stanja, kao i za izlazak iz njega, ima smisla praktikovati odre\u0111ene asane za vrat. Sada \u0107emo ukratko nabrojati glavne od njih. Me\u0111utim, mo\u017eete i trebate pristupiti problemu na sveobuhvatan na\u010din, jer od takvog polo\u017eaja ne pati samo vrat. U programima \u00abMomsLab\u00bb prona\u0107i \u0107ete \u010ditave joga setove koji pozitivno uti\u010du na op\u0161te stanje tokom trudno\u0107e.<\/p>\n\n\n\n

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

Hatha joga za vrat osloba\u0111a od nelagode, a tako\u0111er pobolj\u0161ava cirkulaciju. Kao rezultat – osje\u0107ate se energi\u010dnije. Neke vje\u017ebe mogu izgledati jednostavno, ali uz pravilnu tehniku imat \u0107e ogroman u\u010dinak na va\u0161e blagostanje!<\/p>\n\n\n\n

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

Olak\u0161ana poza planine<\/h3>\n\n\n\n

Sjednite na stolicu – ne koristite kau\u010d ili mekani naslonja\u010d, trebate osje\u0107ati \u010dvrstu potporu ispod zdjeli\u010dnih kostiju. Osim toga, na stolici ili hoklici bit \u0107e mnogo lak\u0161e dr\u017eati le\u0111a u uspravnom polo\u017eaju.<\/p>\n\n\n\n

Ispravite le\u0111a. Glava i vrat su kao nastavak ki\u010dme, a vrh glave se usmerava prema gore. Ramena su opu\u0161tena i okrenuta unazad, a uspravan polo\u017eaj se posti\u017ee pro\u0161irenjem grudnog ko\u0161a. Ne bi trebalo biti jakog naprezanja u le\u0111ima i vratu.<\/p>\n\n\n\n

Sjedite sa nogama ispred sebe pod uglom od 90 stepeni prema podu, dlanovi su na bedrima. Zatvorite o\u010di i usredsredite se na ravnomerno disanje. Svaki udah dodatno ‘izvla\u010di’ vrh va\u0161e glave prema gore, daju\u0107i joj prirodan uspravan polo\u017eaj.<\/p>\n\n\n\n

Opu\u0161tite mi\u0161i\u0107e lica, posebno vilice. Vrh jezika pritisnut je uz nepce.<\/p>\n\n\n\n

Ostajte u polo\u017eaju koliko vam je udobno.<\/p>\n\n\n\n

Ma\u0161emo ‘krilima’<\/h3>\n\n\n\n

U prethodnoj ve\u017ebi smo uspravili telo i otvorili plu\u0107a za ve\u0107i unos vazduha. Sada mo\u017eemo pobolj\u0161ati cirkulaciju izme\u0111u podru\u010dja lopatica, vrata, ramena i glave.<\/p>\n\n\n\n

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

Iz olak\u0161ane poze planine, ispru\u017eite sada ruke ispred sebe. Savijte ruke tako da prsti dodirnu ramena odozgo. Skupljamo laktove ispred sebe na izdisaju, a na udisaju maksimalno ih ra\u0161irimo na strane. Lopatice se okre\u0107u jedna ka drugoj. 5 puta \u0107e biti dovoljno.<\/p>\n\n\n\n

Mo\u017ee se zakomplikovati ve\u017eba rotiraju\u0107i rukama u krug.<\/p>\n\n\n\n

Rotiramo glavom<\/h3>\n\n\n\n

Obi\u010dna ve\u017eba iz \u0161kolske fizi\u010dke kulture kojoj pribegavamo kada nas ve\u0107 sve stvarno boli. Sada \u0107emo uraditi slo\u017eeniju verziju. Poku\u0161amo li je uklju\u010diti u svakodnevnu rutinu?<\/p>\n\n\n\n

Ostaju\u0107i u polju planine, savijte ruke unazad i uhvatite lakat suprotne ruke. Tako fiksiramo otvoreni grudni ko\u0161 i omogu\u0107ujemo bolju istezanje za zonu vrata i ramena.<\/p>\n\n\n\n

Na udisaju se naginjemo u stranu – suprotno rame se dr\u017ei na mestu zahvaljuju\u0107i zahvatu lakta dlanom. Na izdisaju se vra\u0107amo u centralni polo\u017eaj. Ponavljamo na drugu stranu.<\/p>\n\n\n\n

Olak\u0161ani most<\/h3>\n\n\n\n

Vrijeme je da se istegne ne samo vrat, nego i ki\u010dma. Tako\u0111er \u0107emo tonirati stra\u017enjicu i istegnuti prednju povr\u0161inu bedra. Me\u0111utim, trudnice ovu pozu mogu izvoditi samo ako nema kontraindikacija i nelagode.<\/p>\n\n\n\n

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

Lezimo na prostirku na le\u0111a, ruke stavljamo paralelno uz tijelo. Noge savijene u koljenima pribli\u017eavamo stra\u017enjici. Izdahnemo i postepeno, pr\u0161ljen po pr\u0161ljen, po\u010dinjemo podizati trticu. Zamislite da je le\u0111a ogrlica. I tako, perla po perla, podi\u017eite ga s poda. Zaustavljamo se kod prvog ugodnog osje\u0107aja istezanja. S udahom opet, pr\u0161ljen po pr\u0161ljen, vra\u0107amo le\u0111a na pod.<\/p>\n\n\n\n

Trokut s joga blokom<\/h3>\n\n\n\n

Pozicija \u0107e pomo\u0107i da se radi na cijeloj oblasti ki\u010dme, kao i da opusti noge.<\/p>\n\n\n\n

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

Ra\u0161irite noge tako \u0161iroko koliko vam je udobno. Ruke ispru\u017eite u stranu, paralelno s podom. Okrenite jedno stopalo potpuno u stranu. Nagnite se prema potpuno okrenutoj nozi i stavite oslonjenu ruku na pod ili blok za jogu, koji stoji vertikalno. Druga ruka predstavlja pravu liniju s oslonjenom rukom – potpuno je ispru\u017eena prema plafonu. Okrenite glavu prema slobodnoj ruci.<\/p>\n\n\n\n

Na drugu stranu radimo isto.<\/p>\n\n\n\n

Na\u0161a joga za vrat je zavr\u0161ena, \u010destitamo!<\/p>\n\n\n\n

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

Iako je joga za vrat uglavnom sigurna praksa, postoje kontraindikacije. Ako ste imali povrede vrata ili imate problema s pritiskom, prije izvo\u0111enja asana posavjetujte se s ljekarom.<\/p>\n\n\n\n

Pri svakodnevnom izvo\u0111enju gore navedenih vje\u017ebi, postepeno \u0107ete primijetiti kako nelagodnost u vratno-ramenskoj zoni opada.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asane za vrat: prednosti i tehnika izvo\u0111enja Tokom trudno\u0107e mnogi osje\u0107aju nelagodu i poku\u0161avaju olak\u0161ati teret na odabranim dijelovima tijela. \u010cini se da je potrebno…<\/p>\n","protected":false},"author":11,"featured_media":6392,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836,821],"tags":[],"class_list":["post-12642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mame-nakon-porodjaja-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za vrat: poze hatha joge za ja\u010danje mi\u0161i\u0107a vrata kod trudnica<\/title>\n<meta name=\"description\" content=\"Joga za vrat: koje asane hatha joge su najprikladnije za ja\u010danje mi\u0161i\u0107a vrata? 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