{"id":12644,"date":"2020-11-25T21:57:05","date_gmt":"2020-11-25T18:57:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1055"},"modified":"2025-06-16T10:31:12","modified_gmt":"2025-06-16T07:31:12","slug":"asane-hatha-joge-za-ledja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asane-hatha-joge-za-ledja\/","title":{"rendered":"Asane hatha-joge za le\u0111a"},"content":{"rendered":"\n

Asane za le\u0111a i ki\u010dmu<\/h2>\n\n\n\n

Trudno\u0107a je vrijeme konstantno rastu\u0107eg optere\u0107enja na le\u0111a. Te\u017ei\u0161te tijela se pomjera, a krajem trudno\u0107e je savijanje ki\u010dme u lumbalnom dijelu posebno izra\u017eeno. Za odr\u017eavanje dr\u017eanja, mi\u0161i\u0107i le\u0111a se napre\u017eu mnogo vi\u0161e nego u obi\u010dnom \u017eivotu. \u010cesto tokom i\u0161\u010dekivanja bebe, posebice u kasnoj drugoj i tre\u0107oj tre\u0107ini trudno\u0107e, \u017eene pate od bolova u le\u0111ima i donjem dijelu le\u0111a. Situaciju pogor\u0161ava nemogu\u0107nost potpunog odmora na le\u0111ima, kvalitetnog rastere\u0107enja ki\u010dme. Joga za ki\u010dmu je u ovoj situaciji jednostavno neophodna. U hata jogi postoji cijeli kompleks asana<\/a> \u010dije izvo\u0111enje je blagotvorno za trudnice. Neke posebne poze odmaraju ki\u010dmu, op\u0161te relaksiraju le\u0111a<\/a>, dok druge – ja\u010daju mi\u0161i\u0107e le\u0111a<\/a> kako bi pomogle ki\u010dmi da se nalazi u pravilnom polo\u017eaju.<\/p>\n\n\n\n

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

Budu\u0107i da je joga za ki\u010dmu i le\u0111a vrlo va\u017ena – hajde da detaljno istra\u017eimo ovu temu. Na na\u0161oj stranici predstavljeni su razni kompleksi asana<\/a> za ja\u010danje, istezanje<\/a> i opu\u0161tanje le\u0111a. Ispod nudimo primjere pojedina\u010dnih vje\u017ebi.<\/p>\n\n\n\n

Tadasana – poza planine. Jednostavna vertikalna poza: stojite ravno, noge zajedno, ramena povu\u010dena unazad, lopatice spojene, prsa otvorena, ruke opu\u0161teno vise s dlanovima prema unutra. Vrhom glave se iste\u017eite prema gore, di\u0161ite ravnomjerno kroz nos. Asana ja\u010da mi\u0161i\u0107e le\u0111a, pobolj\u0161ava dr\u017eanje.<\/p>\n\n\n\n

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

Utkanasana – poza energije. Noge su u \u0161irini kukova. Ruke polo\u017eite na koljena i malo se spustite kao da sjedate na stolicu: koljena idu naprijed, a zdjelica se naginje nazad. Glava se uzdi\u017ee, ruke se tako\u0111er ispru\u017euju prema gore, dlanovi su spojeni u namaste. Ki\u010dma se savija u predjelu grudnog ko\u0161a i donjem dijelu le\u0111a. U tom polo\u017eaju ostanite od 15 do 30 sekundi. Asana odli\u010dno ja\u010da mi\u0161i\u0107e le\u0111a, rastere\u0107uje donji dio le\u0111a, te ima toniziraju\u0107i u\u010dinak na noge i bedra.<\/p>\n\n\n\n

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

Janu \u0161ir\u0161asana – poza glave na koljenu. Asana iste\u017ee i ja\u010da ki\u010dmu, ali u kasnijim fazama trudno\u0107e treba je izvoditi s oprezom. Po\u010detna poza je dand\u0101sana. Dok ste u njoj, savijte desno koljeno i desnu petu prislonite na preponu. Lijeva noga treba biti ravna. S ravnim le\u0111ima se naginje naprijed i obuhvata prst lijeve noge. Ki\u010dma se izdu\u017euje u ravnu liniju, a glava se spu\u0161ta dolje. U kasnijim fazama mogu\u0107 je pojednostavljen oblik poze. Ravnanu nogu mo\u017eete blago saviti radi udobnosti. Osim toga, kako bi se olak\u0161alo izvo\u0111enje vje\u017ebe u tre\u0107em trimestru, ispod stra\u017enjice se stavlja presavijena deka ili prostirka tako da je zdjelica vi\u0161a od nogu. Ovo omogu\u0107ava lak\u0161e izvo\u0111enje poze onima koji nemaju dobru fleksibilnost u nogama i le\u0111ima, kao i udobnije naginjanje s velikim stomakom.<\/p>\n\n\n\n

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

\u041f\u0430\u0161\u0447\u0438\u043c\u043e\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430 – sjede\u0107i prednji pregib. Jo\u0161 jedna asana koja pozitivno djeluje na ki\u010dmu. Po\u010detna poza je tako\u0111er \u0434\u0430\u043d\u0434\u0430\u0441\u0430\u043d\u0430. Tokom drugog tromjese\u010dja trudno\u0107e, mogu\u0107e je naprijed savijanje s obuhvatom pal\u010deva nogu, pod uslovom da se ova asana izvodila i prije trudno\u0107e i da nema kontraindikacija. Od \u010detvrtog mjeseca preporu\u010duje se pojednostavljeno izvo\u0111enje asane uz pomo\u0107 pomo\u0107nih predmeta. Spojiti lopatice, ki\u010dma ravna, ruke se mogu ostaviti iza tijela i osloniti se njima na pod, savijaju\u0107i se prema dolje, poku\u0161avaju\u0107i da se stomakom dodirne pod. Tako\u0111er je mogu\u0107 varijanta sa \u0161irokim elasti\u010dnim pojasom, koji se prebaci preko sredine stopala, i dr\u017ee\u0107i se za krajeve ravnim rukama, istovremeno se izdu\u017euju ki\u010dma i noge. Poza osloba\u0111a od bolova u le\u0111ima, iste\u017eu\u0107i ki\u010dmu.<\/p>\n\n\n\n

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

Mari\u010diasana – poza mudraca Mari\u010di. Popularna asana korisna za trudnice jer uvijanje pozitivno uti\u010de na ki\u010dmu. Me\u0111utim, poza se izvodi u “otvorenom” obliku. Ako privla\u010dimo lijevu nogu prema tijelu, onda desnu ruku stavljamo iza le\u0111a i uvijamo se desno – i obrnuto. Na taj na\u010din ki\u010dma radi, dok dijafragma nije uklju\u010dena.<\/p>\n\n\n\n

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

Katuspadasana – poza Ma\u010dke<\/a>. Ova asana poma\u017ee smanjenju optere\u0107enja na ki\u010dmu i \u010dini mi\u0161i\u0107e le\u0111a elasti\u010dnijim. Vrlo je jednostavna za izvo\u0111enje: kle\u010de\u0107i na podu potrebno je naizmjeni\u010dno savijati le\u0111a i “zaokru\u017eiti” ih. U ovoj asani naglasak u trudno\u0107i je na prsnom dijelu – slabina sama ide u ispravan polo\u017eaj. U savijanju, grudni ko\u0161 se otvara i spu\u0161ta prema podu, a pri izdisaju prsni dio se zaokru\u017euje i raste\u017ee prema plafonu. Ovo vje\u017ebanje treba ponoviti nekoliko puta.<\/p>\n\n\n\n

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

Mjere sigurnosti i preporuke:<\/p>\n\n\n\n

\u2022 Sve asane za le\u0111a treba izvoditi polako, pa\u017eljivo i ravnomjerno sve dok je polo\u017eaj ugodan. Kako trudno\u0107a napreduje, mo\u017eete ra\u0161iriti noge malo vi\u0161e nego \u0161to asana predvi\u0111a. Tokom prakse je va\u017ena stabilnost, zato se prije svakog polo\u017eaja mo\u017eete ljuljati kako biste prona\u0161li ta\u010dku ravnote\u017ee.<\/p>\n\n\n\n

\u2022 Ne le\u017eati na stomaku, ne pritiskati ga, i slu\u0161ati svoje tijelo.<\/p>\n\n\n\n

\u2022 Obratiti posebnu pa\u017enju na disanje. Ako nemate veliko iskustvo u jogi, postepeno produ\u017eavajte vrijeme zadr\u017eavanja u odre\u0111enim pozama.<\/p>\n\n\n\n

\u2022 Stavljati jastuke, deke ispod nogu, le\u0111a, \u010dela (ako je potrebno).<\/p>\n\n\n\n

\u2022 Ako je potrebno u kasnijim fazama, mo\u017eete staviti posebni jastuk za trudnice ili preklopljenu deku ispod koljena.<\/p>\n\n\n\n

\u2022 Da bi se olak\u0161alo izvo\u0111enje nekih asana – kako biste dohvatili stopala ili ih privukli sebi u nekim pozama – mo\u017eete koristiti \u0161iroke i mekane trake.<\/p>\n\n\n\n

Izvo\u0111enje specijalnih asana barem 3 puta sedmi\u010dno zna\u010dajno \u0107e olak\u0161ati nelagodu i bolove u le\u0111ima ili ih u potpunosti ukloniti.<\/p>\n\n\n\n

Kontraindikacije:<\/p>\n\n\n\n

\u2022 prijetnja prekida trudno\u0107e,<\/p>\n\n\n\n

\u2022 povi\u0161en tonus materice,<\/p>\n\n\n\n

\u2022 visok krvni pritisak.<\/p>\n\n\n\n

Ako se niste bavili jogom prije trudno\u0107e, pravilno izvo\u0111enje vje\u017ebi savladajte uz pomo\u0107 video lekcija na stranici<\/a> (joga za ki\u010dmu je tako\u0111er predstavljena u video lekcijama).<\/p>\n\n\n\n

\"Asane<\/figure>\n","protected":false},"excerpt":{"rendered":"

Asane za le\u0111a i ki\u010dmu Trudno\u0107a je vrijeme konstantno rastu\u0107eg optere\u0107enja na le\u0111a. Te\u017ei\u0161te tijela se pomjera, a krajem trudno\u0107e je savijanje ki\u010dme u lumbalnom…<\/p>\n","protected":false},"author":11,"featured_media":6404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nJoga za ki\u010dmu - joga asane za trudnice<\/title>\n<meta name=\"description\" content=\"Posebne yoga asane za ki\u010dmu i le\u0111a koje su korisne tokom trudno\u0107e. 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