{"id":12646,"date":"2020-11-25T22:06:41","date_gmt":"2020-11-25T19:06:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1058"},"modified":"2025-06-16T10:31:36","modified_gmt":"2025-06-16T07:31:36","slug":"prenatalna-joga-vjezbe-za-istezanje-nogu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/prenatalna-joga-vjezbe-za-istezanje-nogu\/","title":{"rendered":"Hatha yoga za trudnice: istezanje nogu"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Mnoge \u017eene se pitaju &#8211; da li je mogu\u0107e raditi ve\u017ebe istezanja tokom trudno\u0107e. Na\u0161 odgovor je &#8211; mogu\u0107e je, a u tome poma\u017eu asane za istezanje nogu. Svakodnevno izvo\u0111enje jednostavnih asana pomo\u0107i \u0107e pove\u0107ati pokretljivost kukova i elasti\u010dnost ligamenata &#8211; posebno je korisno pre predstoje\u0107eg poro\u0111aja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Joga za istezanje nogu, posebno ako \u017eelite da uradite \u0161pagu, doprinosi istezanju zgloba kuka, sko\u010dnog zgloba, kao i nekih delova ki\u010dme. Zapamtite da ne treba istezati kolensko zglob, jer on je oslonac tela &#8211; bolje je nje\u017eno istezati mi\u0161i\u0107e oko njega.<\/p>\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\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg\" alt=\"Hatha joga za trudnice: istezanje nogu\" class=\"wp-image-6408\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Joga za noge za trudnice zahteva po\u0161tovanje odre\u0111enih pravila:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uradite zagrijavanje usmjereno na zagrijavanje mi\u0161i\u0107a<\/li>\n\n\n\n<li>Izvodite asane polako, bez trzaja<\/li>\n\n\n\n<li>Ako osjetite sna\u017enu nelagodu, zaustavite izvo\u0111enje asane<\/li>\n\n\n\n<li>Procijenite svoje mogu\u0107nosti i kontrolirajte optere\u0107enje.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"531\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg\" alt=\"Hatha joga za trudnice: istezanje nogu\" class=\"wp-image-6411\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-300x156.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-768x398.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1536x796.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-100x52.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-700x363.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1600x829.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Kompleks vje\u017ebi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah \u017eelimo podsjetiti na va\u017enost disanja tijekom vje\u017ebi istezanja. Kada se mi\u0161i\u0107i iste\u017eu, neminovno \u0107ete osjetiti laganu bol. Zapamtite &#8211; svaku bol mo\u017eete &#8216;izdisati&#8217;. Zatvorite o\u010di, usmjerite svoju pa\u017enju na dio tijela u kojem osje\u0107ate napetost i mislima &#8216;prodisajte&#8217; mi\u0161i\u0107e i tetive. Disanje treba biti ravnomjerno i mirno, a napetost se postepeno mo\u017ee pove\u0107avati.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kojim asanama mo\u017eemo istezati noge? Nudimo cijeli kompleks za u\u010dinkovitiji rad s mi\u0161i\u0107ima i tetivama:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Provedite zagrijavanje, obavezno uklju\u010duju\u0107i zglobove koljena i kukova.<\/li>\n\n\n\n<li>Utthan Pristhasana, ili poza Gu\u0161tera: kleknite na prostirku, oslanjaju\u0107i se na ispru\u017eene ruke, savijenu desnu nogu prenesite naprijed, postavljaju\u0107i stopalo malo dalje od dlanova. U ovom polo\u017eaju izvodite valjanje tijela naprijed i nazad, lagano odvode\u0107i u stranu koljeno savijene desne noge. Fiksirajte pozu tako da lijevu ruku odvedete u stranu i oslonite se na nju, ili se spustite na podlaktice, stavljaju\u0107i dlanove ispred sebe na prostirku, \u0161to poma\u017ee rastezanju mi\u0161i\u0107a smje\u0161tenih bo\u010dno od tijela.<\/li>\n\n\n\n<li>Eka Pada Kapotasana, ili golubova poza: stavite lijevu nogu na koljeno i polako se nagnite, oslanjaju\u0107i se rukama na prostirku. Savijte desnu nogu i ispru\u017eite je naprijed prema dlanovima, dodiruju\u0107i potkoljenicom povr\u0161inu poda, stavite nogu ispred sebe. Lijevu nogu ispru\u017eite iza tijela. Zadr\u017eite se nekoliko sekundi, vratite desnu nogu nazad, lagano je podi\u017eu\u0107i gore za opu\u0161tanje mi\u0161i\u0107a. Uradite ovakve pokrete nekoliko puta. Nakon toga, sjede\u0107i na podu s lijevom nogom odmaknutom iza, poku\u0161ajte zauzeti pozu na jedan od sljede\u0107ih na\u010dina:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>poma\u017eu\u0107i se rukama, postavite savijenu pod pravim uglom desnu nogu ispred sebe, tako da u prostor koji se stvori izme\u0111u bedra i potkoljenice slobodno stane stomak;<\/li>\n\n\n\n<li>savijte desnu nogu, pritiskaju\u0107i stopalo prema me\u0111uno\u017eju.<\/li>\n<\/ul>\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<p class=\"wp-block-paragraph\">Spustite se na podlaktice obje ruke, poku\u0161avaju\u0107i se opustiti, zadr\u017eite se na 3-5 ciklusa mirnog disanja.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg\" alt=\"Hatha joga za trudnice: istezanje nogu\" class=\"wp-image-6412\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\">\n<li>Baddha Konasana, ili polo\u017eaj Leptira. Sjednite na pod ili prostirku, za udobnost podlo\u017eite jastuk ispod zdjelice. Dr\u017eite le\u0111a uspravno. Savijte noge u koljenima i sastavite vanjske strane stopala, kao da otvarate zajedno skupljene tabane, koljena ra\u0161irite u stranu. Lagano pritiskaju\u0107i dlanovima koljena, poku\u0161ajte ih spustiti bli\u017ee podu. Naizmjeni\u010dno pritiskanje nogu i opu\u0161tanje omogu\u0107ava da savijene noge izvode pokrete sli\u010dne lepr\u0161anju leptirovih krila. Ne poku\u0161avajte pri prvom izvo\u0111enju spustiti koljena do poda, mi\u0161i\u0107i se trebaju postepeno istezati, bez osje\u0107aja boli. Izvodite ovu asanu onoliko dugo koliko vam je ugodno.<\/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\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg\" alt=\"Hatha joga za trudnice: istezanje nogu\" class=\"wp-image-6413\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Zavr\u0161iti kompleks vje\u017ebi joge za istezanje nogu korisno je sjediti u Siddhasani. Peta jedne noge se pritisne uz prepone, druga noga dolazi iznad nje, le\u0111a su ravna, a ruke miruju na stomaku. Pozicija zvijezde se smatra najboljom za meditaciju, omogu\u0107ava lagano disanje i slu\u0161anje tijela, istovremeno iste\u017eu\u0107i mi\u0161i\u0107e koljena i zglobova. Video lekcije joge poma\u017eu trudnicama kod ku\u0107e da nje\u017eno razrade mi\u0161i\u0107e i ligamente i pripreme ih za izvo\u0111enje \u0161page.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg\" alt=\"Hatha joga za trudnice: istezanje nogu\" class=\"wp-image-6414\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Joga za istezanje nogu, koja priprema ligamente i mi\u0161i\u0107e za rastezanje u \u0161pagu, pobolj\u0161ava protok krvi u trbu\u0161nim organima pove\u0107anjem pokretljivosti sakruma i karli\u010dnih kostiju, ima pozitivan efekat na mokra\u0107no-polni sistem i peristaltiku crijeva, osloba\u0111aju\u0107i od zatvora koji se javljaju tokom trudno\u0107e. Praktikovanje joge ispravlja ki\u010dmu i otvara grudni deo, poma\u017eu\u0107i u slobodnijem disanju, ja\u010da mi\u0161i\u0107e stra\u017enjice, abdomena i nogu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mnoge \u017eene se pitaju &#8211; da li je mogu\u0107e raditi ve\u017ebe istezanja tokom trudno\u0107e. Na\u0161 odgovor je &#8211; mogu\u0107e je, a u tome poma\u017eu asane&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12646","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 noge u trudno\u0107i - istezanje u prenatalnoj jogi<\/title>\n<meta name=\"description\" content=\"Izvo\u0111enje vje\u017ebi istezanja kod ku\u0107e priprema kukove za nadolaze\u0107i poro\u0111aj - zato je joga za noge toliko va\u017ena.\" \/>\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\/prenatalna-joga-vjezbe-za-istezanje-nogu\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha yoga za trudnice: istezanje nogu\" \/>\n<meta property=\"og:description\" content=\"Izvo\u0111enje vje\u017ebi istezanja kod ku\u0107e priprema kukove za nadolaze\u0107i poro\u0111aj - 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