{"id":12654,"date":"2020-11-26T12:19:30","date_gmt":"2020-11-26T09:19:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1076"},"modified":"2025-06-16T10:32:55","modified_gmt":"2025-06-16T07:32:55","slug":"hatha-joga-za-trudnice-2-tromjesecje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-2-tromjesecje\/","title":{"rendered":"Posebnosti prakse hatha-yoge u 2. tromjese\u010dju"},"content":{"rendered":"\n

Joga u drugom tromjese\u010dju<\/a> se malo razlikuje od joge u prvom \u2013 ve\u0107 se ne smiju raditi neke asane, treba smanjiti dinamiku izvo\u0111enja vje\u017ebi i birati asane koje nisu previ\u0161e slo\u017eene. Mogu se raditi asane iz stoje\u0107eg polo\u017eaja, mogu se raditi asane koje uklju\u010duju podizanje nogu iznad nivoa struka. U 2. tromjese\u010dju ve\u0107 \u017eelite smanjiti optere\u0107enje na le\u0111a, pa dodajemo omiljenu pozu Ma\u010dke i ujedno radimo s trticom.<\/p>\n\n\n\n

Mnoge asane za trudnice 2. tromjese\u010dja<\/a> prenesene su iz prvog \u2013 to su Shavasana, Baddha Konasana, Viparita Karani, s njima ste ve\u0107, najvjerojatnije, upoznati. Ali ako ranije niste prakticirali jogu, po\u010dnite s njima.<\/p>\n\n\n\n

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

Popularne asane za drugo tromjese\u010dje<\/h2>\n\n\n\n

Sukhasana<\/h3>\n\n\n\n

Ovo je vjerovatno jedna od najpoznatijih joga poza. Da biste je izveli, trebate sjesti na prostirku, ukrstiti noge i ispraviti le\u0111a. Zahvaljuju\u0107i ovoj pozi, mo\u017eete dobro razraditi karli\u010dne organe i zglobove, \u0161to je izuzetno korisno u drugom tromjese\u010dju. Ako jo\u0161 dodate tehnike disanja, tako\u0111er mo\u017eete razraditi dijafragmu i posti\u0107i lijepo dr\u017eanje.<\/p>\n\n\n\n

\"Sukhasana\"<\/figure>\n\n\n\n

Setu Bandha Sarvangasana<\/h3>\n\n\n\n

Za le\u0111a i noge, joga za trudnice u drugom tromjese\u010dju nudi Setu Bandha Sarvangasanu, ili Most. Ali, za trudnice ovu asanu treba prilagoditi stavljaju\u0107i jastu\u010di\u0107 ispod donjeg dijela le\u0111a, a noge postaviti na stolicu. I \u0161to je veoma va\u017eno – maksimalno vrijeme u ovoj pozi ne smije prelaziti pet minuta. Asana je korisna jer tokom njenog izvo\u0111enja pobolj\u0161ava prokrvljenost, smanjuje rizik od nastanka zastoja u nogama, smanjuje rizik od razvoja varikoze kojoj su trudnice podlo\u017ene, a tako\u0111er ja\u010da mi\u0161i\u0107e le\u0111a.<\/p>\n\n\n\n

Adho Mukha Svanasana<\/h3>\n\n\n\n

Poznata poza \u201ePas koji gleda dole\u201c – vjerovatno sve asane za trudnice u 2. trimestru mogu joj prepustiti mjesto. Sve to zato \u0161to ova asana normalizira probavu, smanjuje rizik od zatvora i hemoroida, ja\u010da mi\u0161i\u0107e nogu i ramena.<\/p>\n\n\n\n

\"Hatha-yoga<\/figure>\n\n\n\n

Bharadvaja’s Asana<\/h3>\n\n\n\n

Ovu asanu tako\u0111er treba izvoditi uz pomo\u0107 stolice. Sjednite na stolicu dijagonalno, tako da lijevi bok lagano dodiruje naslon stolice. Stopala stavite na pod, bedra postavite paralelno s podom. Izdu\u017eite trup prema gore, okrenite se ulijevo. Zatim se vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu na desnu stranu. U svakom polo\u017eaju trebate ostati ne du\u017ee od 15 sekundi.<\/p>\n\n\n\n

Ardha Uttanasana<\/h3>\n\n\n\n

Asana se izvodi uz pomo\u0107 visoke stolice, taburea ili stola. Treba se spustiti na pod, postaviti stopala u \u0161irini ramena, saviti se naprijed. Nagib treba napraviti ne le\u0111ima, ve\u0107 pokretom kukova. \u010celo nakon savijanja treba da le\u017ei na podlozi (zato smo kao primjer postavili stol kao podlogu – nemaju svi tako visoku stolicu). Ruke treba ispru\u017eiti naprijed i ostati u tom polo\u017eaju oko minute. Ova poza poti\u010de opu\u0161tanje nervnog sistema i normalizaciju krvnog pritiska.<\/p>\n\n\n\n

\"Ardha<\/figure>\n\n\n\n

Virabhadrasana<\/h3>\n\n\n\n

\u010cuvena pozicija ratnika, ili Virabhadrasana. Izvodi se stoje\u0107i i modificirana za trudnice:<\/p>\n\n\n\n

    \n
  • Polo\u017eaj Tandasana zauzmite na po\u010detku, zatim zakora\u010dite postrani\u010dno, postavljaju\u0107i noge na udaljenosti otprilike metar jedna od druge<\/li>\n\n\n\n
  • Ispru\u017eite ruke, postavljaju\u0107i ih paralelno sa podom<\/li>\n\n\n\n
  • Okrenite desno stopalo udesno za 90 stepeni, bedro tako\u0111er lagano okrenite<\/li>\n\n\n\n
  • Sjednite na desno bedro, usmeravaju\u0107i pogled prema desnoj ruci<\/li>\n\n\n\n
  • Ostanite u ovom polo\u017eaju oko minute, zatim se vratite u po\u010detni polo\u017eaj i ponovite ve\u017ebu za levu nogu<\/li>\n<\/ul>\n\n\n\n

    Asana je pogodna za ja\u010danje mi\u0161i\u0107a nogu, odr\u017eavanje tonusa le\u0111a i rad na stomaku.<\/p>\n\n\n\n

    Utthita Trikonasana<\/h3>\n\n\n\n

    Utthita Trikonasana, ili poza pru\u017eenog ugla. Izvodi se uz zid, a trudnicama su potrebne joga cigle ili blokovi za njeno izvo\u0111enje.<\/p>\n\n\n\n

      \n
    • Stanite le\u0111ima uz zid, postavite blokove iza desne pete u slede\u0107em redu: donji horizontalno, gornji vertikalno<\/li>\n\n\n\n
    • Stopala postavite na udaljenost od oko metar jedno od drugog – leva peta je uz zid, a desna je pomerena od zida za \u0161irinu donjeg bloka<\/li>\n<\/ul>\n\n\n\n
        \n
      • Okrenite desnu nogu udesno<\/li>\n\n\n\n
      • Desnom rukom dodirnite gornji blok, levu ruku stavite na struk<\/li>\n\n\n\n
      • Ostanite u ovoj pozi 30 sekundi, zatim se vratite u po\u010detni polo\u017eaj, premjestite blokove iza lijeve pete i ponovite vje\u017ebu na lijevu stranu<\/li>\n<\/ul>\n\n\n\n

        Ova vje\u017eba se pokazala kao pogodna za zglobove kuka, kao i za le\u0111a i vrat.<\/p>\n\n\n\n

        \"Ardha<\/figure>\n\n\n\n

        Kroz video lekcije na na\u0161oj stranici, mo\u017eete nau\u010diti ispravnu tehniku izvo\u0111enja asana i cijelih joga kompleksa. Prona\u0111ite svoj nivo pripreme, te\u017eine i trajanja treninga. Svi kompleksi se mogu uslovno podijeliti na komplekse za po\u010detnike, komplekse osnovnog nivoa, napredne komplekse.<\/p>\n\n\n\n

        U svakom slu\u010daju, zapamtite da se bavite jogom za sebe, a ne da biste ne\u0161to nekome dokazali. Period trudno\u0107e treba biti miran, udoban, stoga i praksa mora biti udobna, ali redovna.<\/p>\n\n\n\n

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

        Joga u drugom tromjese\u010dju se malo razlikuje od joge u prvom \u2013 ve\u0107 se ne smiju raditi neke asane, treba smanjiti dinamiku izvo\u0111enja vje\u017ebi i…<\/p>\n","protected":false},"author":11,"featured_media":6456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za trudnice 2 tromjese\u010dje - vje\u017ebe i asane<\/title>\n<meta name=\"description\" content=\"Za jogu trudnica u 2. tromjese\u010dju, vje\u017ebe se \u010desto prilago\u0111avaju. 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