{"id":12650,"date":"2020-11-25T22:22:32","date_gmt":"2020-11-25T19:22:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1064"},"modified":"2025-06-16T10:32:14","modified_gmt":"2025-06-16T07:32:14","slug":"hatha-joga-za-trudnice-1-tromjesecje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-1-tromjesecje\/","title":{"rendered":"Hatha-joga za trudnice: 1. tromjese\u010dje"},"content":{"rendered":"\n

Osobenosti prakse hatha joge u 1. tromjese\u010dju<\/h2>\n\n\n\n

Dok se bavite jogom za trudnice<\/a> u 1. tromjese\u010dju, kada se organizam tek prilago\u0111ava na stanje koje mu je nepoznato, va\u017eno je izbjegavati asane koje pritiskaju stomak. Iskusne joge trebaju pa\u017eljivo izvoditi snaga asane, po\u010detnici<\/a> trebaju slu\u0161ati svoje tijelo i ne prakticirati bilo koje poze koje izazivaju i najmanju nelagodu. Bolje je vje\u017ebati pomalo, ali svakodnevno. Tako\u0111er, trebate skratiti vrijeme zadr\u017eavanja asana<\/a> i ne uklju\u010divati stoje\u0107e asane ako postoji i najmanja prijetnja poba\u010daja.<\/p>\n\n\n\n

\"Lotus<\/figure>\n\n\n\n

7 asana joge u 1. tromjese\u010dju<\/h3>\n\n\n\n

\u0160avasana<\/h4>\n\n\n\n

Za ulazak u \u0160avasanu postavite se u polo\u017eaj le\u017eanja na le\u0111ima, ruke ispru\u017eene uz tijelo, dlanovi okrenuti prema gore. Zatim mentalno pratite opu\u0161tanje svakog mi\u0161i\u0107a. Polo\u017eaj potpune mirno\u0107e poma\u017ee u postizanju harmonije i ravnote\u017ee, uklanjanju umora, te smanjenju nivoa anksioznosti. Jednostavnost izvo\u0111enja \u0160avasane je samo prividna. Potpuno opu\u0161tanje cijelog tijela je kompleksan zadatak, ali redovna praksa asane omogu\u0107uje postizanje \u017eeljenih rezultata.<\/p>\n\n\n\n

\"\u0160avasana\"<\/figure>\n\n\n\n

Supta Virasana<\/h4>\n\n\n\n

Polo\u017eaj heroja izveden na le\u0111ima je jedna od asana koja poma\u017ee protiv mu\u010dnine, stoga se u prenatalnim joga programima \u010desto primjenjuje u ranim fazama trudno\u0107e. Osnova za izvo\u0111enje te asane je standardna virasana. Iz tog po\u010detnog polo\u017eaja, oslanjaju\u0107i se laktovima o pod, potrebno je nasloniti se unatrag i lagano polo\u017eiti glavu, a zatim i le\u0111a na pod. Nakon toga, ne odvajaju\u0107i lopatice od podloge, ispru\u017eiti ruke prema gore. Po\u010detnici kojima je te\u0161ko izvesti tradicionalnu verziju ne bi trebali odustati od uklju\u010divanja asane u programe: ve\u017ebu mogu olak\u0161ati stavljanjem potpore (jastuka ili bolstera) ispod le\u0111a.<\/p>\n\n\n\n

\"\u0160avasana\"<\/figure>\n\n\n\n

Gomukhasana u Virasani<\/h4>\n\n\n\n

Jo\u0161 jedna poza koja se izvodi iz poze heroja. Sjede\u0107i u virasani (ugodnije je sjediti na posebnoj cigli nego na podu), prsti ruku se spajaju iza le\u0111a. Jedan lakat je tada gore, drugi dole. Nakon nekoliko ciklusa disanja ruke treba zamijeniti. Gomukhasana ja\u010da dr\u017eanje, dobro otvara grudni ko\u0161, smanjuje manifestacije toksikoze.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

Pozicija zmije koja blagotvorno djeluje na rad bubrega i pobolj\u0161ava hormonalni balans \u010desto se prakticira na po\u010detku trudno\u0107e. Da bi se izvela, potrebno je le\u0107i na pod licem prema dolje. Zatim se gornji dio tijela uz oslonac na ruke podi\u017ee prema gore, vrat se maksimalno iste\u017ee. Va\u017eno je podizanje izvesti mi\u0161i\u0107nom snagom tijela, a ne oslanjaju\u0107i se na pod rukama. Noge treba spojiti, bedra ne smiju da se odvajaju od poda.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

Viparita Karani s nogama uz zid<\/h4>\n\n\n\n

\u010ce\u0161\u0107e se naziv asane prevodi kao poza savijene svije\u0107e. Tako\u0111e je poznata kao poza prevrnutog jezera. Mo\u017ee se izvoditi kako na podu, tako i na krevetu. Predstavlja polo\u017eaj le\u017eanja na le\u0111ima s nogama podignutim uz zid. Za udobnost stavlja se jastuk ispod donjeg dijela le\u0111a. Glavna svrha asane je normalizacija cirkulacije krvi u nogama i podru\u010dju karlice. Uklju\u010duju\u0107i Viparita Karaniju u setove vje\u017ebi joge za trudnice u prvom tromjese\u010dju, mo\u017ee se zna\u010dajno smanjiti \u0161ansa za pojavu pro\u0161irenih vena. Osim toga, ova poza je idealna za opu\u0161tanje.<\/p>\n\n\n\n

Baddha Konasana<\/h4>\n\n\n\n

Popularna poza koja poma\u017ee balansiranju rada mokra\u0107nog sistema, stimulira dotok krvi u organe male karlice. Ovo je odli\u010dna priprema organizma za uspje\u0161an porod i sjajna prevencija varikoze i radikulitisa. Klasi\u010dna varijanta asana leptira<\/a> izvodi se sjede\u0107i. Koljena su savijena tako da se pete maksimalno pribli\u017ee preponskoj regiji. Stopala su spojena, a koljena spu\u0161tena prema podu koliko fleksibilnost dozvoljava.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Vajrasana<\/h4>\n\n\n\n

Poza dijamanta<\/a> stabilizira probavu, smanjuje kiselost, poma\u017ee u lije\u010denju bolesti \u017eeluca. Ovo je polo\u017eaj sjedenja na petama, ta\u010dnije na unutra\u0161njim povr\u0161inama stopala. Veliki no\u017eni prsti su spojeni, pete su ra\u0161irene i dodiruju vanjske strane bedara. O\u010di trebaju biti zatvorene, tijelo opu\u0161teno. Vrijeme boravka u asani ovisi o iskustvu prakse, a nelagodnost u gle\u017enjevima, koljenima ili bedrima je razlog za zavr\u0161etak vje\u017ebe.<\/p>\n\n\n\n

\"Vajrasana\"<\/figure>\n\n\n\n

Hatha joga 1. tromjese\u010dje: videolekcije za po\u010detnike<\/h3>\n\n\n\n

Pomo\u0107i \u0107e uravnote\u017eiti optere\u0107enje pri vje\u017ebanju joge za trudnice u 1. tromjese\u010dju videozapisi<\/a> na na\u0161oj web stranici. Ovdje su razli\u010diti kompleksi: dio je namijenjen redovnim vje\u017ebama i omogu\u0107ava rad na cijelom tijelu. Drugi dio je usmjeren na rje\u0161avanje konkretnih zadataka:<\/p>\n\n\n\n

\u2022 rad na le\u0111ima<\/a>;<\/p>\n\n\n\n

\u2022 ja\u010danje mi\u0161i\u0107a zdjeli\u010dnog dna<\/a>;<\/p>\n\n\n\n

\u2022 u\u010denje pravilnog disanja<\/a>;<\/p>\n\n\n\n

\u2022 opu\u0161tanje tijela i priprema za spavanje<\/a>;<\/p>\n\n\n\n

\u2022 sticanje naleta energije<\/a> (kompleks jutarnjih asana).<\/p>\n\n\n\n

Joga za trudnice 1. trimestar: \u0161ta je potrebno za ku\u0107nu praksu<\/h3>\n\n\n\n

Za uspje\u0161nu praksu kod ku\u0107e budu\u0107e mame \u0107e trebati video joga<\/a> za trudnice u prvom trimestru, udobna nesklizaju\u0107a prostirka, deke i jastuci ili posebna joga oprema: bolsteri i cigle. Prostorija treba biti dobro provjetrena, a odje\u0107a ne treba ometati pokrete i treba biti prijatna za tijelo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Osobenosti prakse hatha joge u 1. tromjese\u010dju Dok se bavite jogom za trudnice u 1. tromjese\u010dju, kada se organizam tek prilago\u0111ava na stanje koje mu…<\/p>\n","protected":false},"author":11,"featured_media":6437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[821],"tags":[],"class_list":["post-12650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za trudnice (1 tromjese\u010dje) - koje asane su prikladne<\/title>\n<meta name=\"description\" content=\"Kompleks joge za trudnice (1 tromjese\u010dje). Koje asane je najbolje izvoditi. 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