{"id":12658,"date":"2020-11-26T13:46:31","date_gmt":"2020-11-26T10:46:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1099"},"modified":"2025-06-16T10:33:36","modified_gmt":"2025-06-16T07:33:36","slug":"hatha-joga-za-trudnice-3-tromjesecje","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/","title":{"rendered":"Hatha-joga za trudnice: 3. tromjese\u010dje"},"content":{"rendered":"\n

Posebnosti prakse hatha joge u 3. trimestru<\/a><\/h2>\n\n\n\n

Kompleksi joge za trudnice<\/a> u 3. trimestru uklju\u010duju vje\u017ebe koje sigurno ne\u0107e na\u0161koditi bebi. U sesije joge za trudnice u tre\u0107em trimestru ulaze:<\/p>\n\n\n\n

\u2022 stoje\u0107e asane s osloncem (iako ako izvo\u0111enje poza bez oslonca ne izaziva nelagodu, mo\u017eete i bez njega);<\/p>\n\n\n\n

\u2022 obrnute poze koje su se ve\u0107 ranije praktikovale;<\/p>\n\n\n\n

\u2022 asane za otvaranje zdjelice<\/a>;<\/p>\n\n\n\n

\u2022 opu\u0161taju\u0107e poze odmora<\/a>.<\/p>\n\n\n\n

Po\u010detnici<\/a> trebaju pa\u017eljivo razmotriti nagibe naprijed: nepravilna tehnika izvo\u0111enja mo\u017ee biti \u0161tetna.<\/p>\n\n\n\n

Pomo\u0107i \u0107e odabrati pravi redoslijed asana video lekcije iz joge<\/a> za trudnice u tre\u0107em tromjese\u010dju.<\/p>\n\n\n\n

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

7 asana prakticiranih u tre\u0107em tromjese\u010dju<\/h3>\n\n\n\n

Marjariasana<\/h4>\n\n\n\n

Poza ma\u010dke<\/a> – jedna od naju\u010dinkovitijih asana hatha joge za pobolj\u0161anje funkcionalnosti kralje\u017enice. Mo\u017ee se prakticirati u bilo kojem tromjese\u010dju trudno\u0107e. Da biste u\u0161li u Marjariasanu, trebate stati na koljena, osloniti se na ruke (zape\u0161\u0107a moraju biti strogo okomita na pod) i razmaknuti noge kako bi trbuh bio udoban. Zatim se polako izmjenjuju dva polo\u017eaja. Prvi – le\u0111a se lagano zaokru\u017euju, drugi – grudni ko\u0161 se spu\u0161ta dolje. Osim tradicionalnog izvo\u0111enja, ova dinami\u010dna asana osnova je za komplekse vje\u017ebi koje ciljaju rad na le\u0111ima. Varijante takvih kompleksa nalaze se u video lekcijama<\/a> na stranici.<\/p>\n\n\n\n

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

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

Leptirova poza<\/a> dok le\u017eite pogodna je za prakticiranje u tre\u0107em trimestru, a za postizanje maksimalne udobnosti potrebno je koristiti jastuk ili bolster. Treba sjesti na pod tik uz bolster i spojiti stopala, privla\u010de\u0107i ih \u0161to bli\u017ee podru\u010dju zdjelice. Pa\u017eljivo spustite le\u0111a na bolster, a koljena na pod. Ako je te\u0161ko polo\u017eiti koljena na pod, kako biste izbjegli nelagodu i napetost u donjem dijelu trbuha, ispod bedara treba staviti cigle. Asana dobro iste\u017ee aduktore bedra, slu\u017ei kao prevencija varikoze, regulira rad bubrega. Redovito izvo\u0111enje asane olak\u0161ava proces poro\u0111aja. Budu\u0107i da Supta Baddha Konasana odgovara za odmor, u ovoj pozi mo\u017eete ostati du\u017ee vrijeme.<\/p>\n\n\n\n

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

Ardha \u010candrasana<\/h4>\n\n\n\n

Pozicija Polumjeseca tonizira podru\u010dje donjeg dijela le\u0111a, ja\u010da noge, rje\u0161ava probleme probave<\/a>. U tre\u0107em tromjese\u010dju trudno\u0107e izvodi se uz zid i sa osloncem na specijalne rekvizite. Da bi se u\u0161lo u asanu, potrebno je stati le\u0111ima uz zid, postaviti ciglu vertikalno na udaljenosti oko 20 cm od desnog stopala, saviti desnu nogu u koljenu, osloniti se desnom rukom na ciglu, a zatim istovremeno podi\u0107i lijevu nogu paralelno s podom i ispraviti desnu. Lijevu ruku treba ispru\u017eiti prema gore. U ovoj pozi treba ostati 30-60 sekundi, a zatim ponoviti vje\u017ebu na drugu stranu.<\/p>\n\n\n\n

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

Malasana<\/h4>\n\n\n\n

Polo\u017eaj Girlande trenira mi\u0161i\u0107e karli\u010dnog dna<\/a>, iste\u017ee unutra\u0161nje strane bedara i uklanja bol u predjelu sakruma. Me\u0111utim, izvo\u0111enje je strogo kontraindikovano ako su ljekari ustanovili da postoji prijetnja prijevremenog poro\u0111aja. Za ulazak u asanu potrebno je \u010du\u010dnuti, ra\u0161iriti noge tako da se stomak udobno smjesti izme\u0111u bedara. Ruke se sklapaju u namaste: pal\u010devi treba da budu u visini solarnog pleksusa, a laktovi trebaju da se oslanjaju na koljena, kao da ih blago razmi\u010du. Za udobnost se ispod stra\u017enjice mo\u017ee staviti valjak. Va\u017eno je da pete budu \u010dvrsto pritisnute uz pod; ako je to neugodno, ispod njih se tako\u0111er mo\u017ee staviti \u0107ebe. Trudnice \u010desto praktikuju ovu asanu uz oslonac na zid.<\/p>\n\n\n\n

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

Utthita Hasta Padangushtasana (polo\u017eaj hvatanja stopala stoje\u0107i)<\/h4>\n\n\n\n

Ova asana poma\u017ee kod varikoze, sprje\u010dava oticanje, slu\u017ei kao prevencija kasnog gestoze. Za njeno izvo\u0111enje potreban je remen i neka visoka podloga, kao \u0161to je stolica ili prozorska daska. Desnu nogu stavite na odabranu podlogu, uhvatite stopalo remenom, ispru\u017eite podr\u017eavaju\u0107u nogu. \u017dene s dobrim istezanjem<\/a>, ako im to zdravstveno stanje dozvoljava i imaju vje\u0161tinu izvo\u0111enja asane u izvornom obliku, mogu izvoditi vje\u017ebu bez podloge. Mo\u017ee se raditi i bez remena: s dobrim pripremom prste stopala mo\u017eete uhvatiti rukom. Vrijeme boravka u asani – oko 20-30 sekundi. Zatim se okrenite i izvedite vje\u017ebu na drugoj strani.<\/p>\n\n\n\n

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

Matsya Kridasana<\/h4>\n\n\n\n

Polo\u017eaj plivaju\u0107e ribe – sjajna vje\u017eba za opu\u0161tanje<\/a>. \u010cesto se preporu\u010duje kao jedan od najudobnijih za spavanje. Tako\u0111er poma\u017ee u borbi protiv zatvora i pozitivno uti\u010de na probavu. Da biste zauzeli pravilnu poziciju, lezite na desnu stranu (ili u polo\u017eaj izme\u0111u le\u017eanja na boku i na stomaku, tako da je stomaku udobno), desna noga treba biti ispru\u017eena, a lijeva savijena u koljenu i le\u017ei na jastuku. Ruke su spojene i le\u017ee ispod glave s dlanovima prema dolje, lijevi lakat dodiruje lijevo koljeno. Matja Krijdasanu mo\u017eete izvoditi i na lijevoj strani. Ovaj polo\u017eaj je prikladan \u010dak i za po\u010detne joga setove za trudnice u tre\u0107em tromjese\u010dju.<\/p>\n\n\n\n

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

Pozicija mrtvaca tokom tre\u0107eg tromjese\u010dja mo\u017ee se promijeniti. Ako le\u017eanje na le\u0111ima ne uzrokuje trudnici nelagodu, mo\u017ee se nastaviti raditi kao i ranije, samo staviti bolster ispod koljena. Ako postoji nelagodnost, preporu\u010duje se odabrati jednu od varijacija poze na boku. U prvoj varijaciji noge se savijaju i jastuk se stavlja izme\u0111u njih, a u drugoj se noga koja je dolje ispru\u017ei, a jastuk se stavlja ispod savijene gornje noge.<\/p>\n\n\n\n

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

Joga za trudnice tre\u0107i tromjese\u010dje: posebnosti ku\u0107ne prakse<\/h3>\n\n\n\n

Praktikovati jogu za trudnice u tre\u0107em trimestru kod ku\u0107e je vrlo zgodno: ne trebate tro\u0161iti vrijeme i energiju na put, a mo\u017eete biti sigurni u \u010disto\u0107u prostora. Najva\u017enije je po\u0161tovati sigurnosne tehnike i izbjegavati poze koje izazivaju nelagodu. Po\u0161to mnoge joga poze za trudnice u tre\u0107em trimestru zahtijevaju posebnu opremu, vrijedi prethodno nabaviti bolstere, cigle, potpore ili razmisliti o tome \u010dime ih sigurno mo\u017eete zamijeniti.<\/p>\n","protected":false},"excerpt":{"rendered":"

Posebnosti prakse hatha joge u 3. trimestru Kompleksi joge za trudnice u 3. trimestru uklju\u010duju vje\u017ebe koje sigurno ne\u0107e na\u0161koditi bebi. U sesije joge za…<\/p>\n","protected":false},"author":11,"featured_media":6469,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[821],"tags":[],"class_list":["post-12658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zensko-zdravlje-bs"],"yoast_head":"\nVje\u017ebe joge za trudnice 3. tromjese\u010dje - lekcije na momslab.com<\/title>\n<meta name=\"description\" content=\"Kod ku\u0107e je udobno prakticirati jogu za trudnice (3. tromjese\u010dje) uz pomo\u0107 video lekcija, u kojima je odabran kompleks za budu\u0107e mame.\" \/>\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\/hatha-joga-za-trudnice-3-tromjesecje\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha-joga za trudnice: 3. tromjese\u010dje\" \/>\n<meta property=\"og:description\" content=\"Kod ku\u0107e je udobno prakticirati jogu za trudnice (3. tromjese\u010dje) uz pomo\u0107 video lekcija, u kojima je odabran kompleks za budu\u0107e mame.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 10:46:31+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:33:36+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-practicing-yoga-home_23-2149121163.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hatha-joga za trudnice: 3. tromjese\u010dje\",\"datePublished\":\"2020-11-26 10:46:31+00\",\"dateModified\":\"2025-06-16 07:33:36+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/\"},\"wordCount\":994,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-practicing-yoga-home_23-2149121163.jpg\",\"articleSection\":[\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-za-trudnice-3-tromjesecje\/\",\"name\":\"Vje\u017ebe joge za trudnice 3. tromjese\u010dje - 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