{"id":12660,"date":"2020-11-26T13:57:31","date_gmt":"2020-11-26T10:57:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1108"},"modified":"2025-06-16T10:33:50","modified_gmt":"2025-06-16T07:33:50","slug":"terapeutska-joga-asane-za-donji-deo-leda","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/terapeutska-joga-asane-za-donji-deo-leda\/","title":{"rendered":"Polo\u017eaji joge za lumbalni deo ki\u010dme"},"content":{"rendered":"\n

\u010cesta tegoba trudnica, po\u010dev\u0161i od 4-5 mjeseca, su bolovi u donjem dijelu le\u0111a. To je logi\u010dno jer plod dobija na te\u017eini, a fleksibilnost i pokretljivost zglobova male karlice se mijenjaju, te se optere\u0107enje na kralje\u017enicu pove\u0107ava vi\u0161estruko. Joga kod bolova u donjem dijelu le\u0111a se dobro pokazala, posebno jer postoje cijeli kompleksi asana i pojedina\u010dne asane za bolove u le\u0111ima – one nje\u017eno djeluju na mi\u0161i\u0107e i prilago\u0111ene su budu\u0107im mamama.<\/p>\n\n\n\n

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

Asane za le\u0111a i donji dio le\u0111a<\/h2>\n\n\n\n

Joga vje\u017ebe za le\u0111a mo\u017eete raditi kako u dvorani ili joga-centru, tako i kod ku\u0107e: ne zahtijevaju posebnu pripremu ili stalnu kontrolu instruktora. Najva\u017enije je da prou\u010dite i uskladite ispravnu tehniku i krenete s praksom.<\/p>\n\n\n\n

    \n
  1. Zauzmite Poza Ma\u010dke: ravne ruke i savijena koljena dr\u017ee te\u017einu tijela, stoje okomito prema podu i paralelno jedno drugome.<\/li>\n\n\n\n
  2. Na udahu zaokru\u017eite le\u0111a.<\/li>\n\n\n\n
  3. Na izdahu savijte le\u0111a, usmjeravaju\u0107i rebra ka podu.<\/li>\n<\/ol>\n\n\n\n

    Glava i vrat su opu\u0161teni i nagnuti prema dolje izme\u0111u ruku<\/p>\n\n\n\n

    \"Ljekovita<\/figure>\n\n\n\n
      \n
    1. Napravite valjanje: pomjerajte torzo prema dlanovima, vra\u0107ajte se nazad sa zaokru\u017eenim le\u0111ima, i isto nazad – napravite pet ponavljanja naprijed i nazad.<\/li>\n\n\n\n
    2. Spustite se na podlaktice, spojite dlanove.<\/li>\n\n\n\n
    3. Prebacite te\u017einu na lijevo koljeno, a desnu nogu odvedite nazad i podignite prema gore, kao da \u017eelite dodirnuti glavu prstom.<\/li>\n\n\n\n
    4. Spustite nogu i pomaknite je naprijed prema glavi (za trudnice nogu pomjeriti malo bo\u010dno od tijela, zaobilaze\u0107i stomak).<\/li>\n\n\n\n
    5. Prebacite te\u017einu na desnu nogu i ponovite vje\u017ebu za lijevu nogu.<\/li>\n\n\n\n
    6. Sada ispravite ruke, prebacite te\u017einu na njih i ponovite istu vje\u017ebu, ali sa ispravljenim rukama.<\/li>\n\n\n\n
    7. Sjednite u Dandasanu i ispravite obje noge paralelno s podom<\/li>\n\n\n\n
    8. Desnom rukom obuhvatite desno stopalo i vucite ga prema gore tako da su ruka i noga ravni.<\/li>\n\n\n\n
    9. Ponovite vje\u017ebu za lijevu ruku i nogu.<\/li>\n<\/ol>\n\n\n\n\n\n

      Poku\u0161ajte odr\u017eati ravnote\u017eu, ali za po\u010detnike su dopu\u0161tena lagana njihanja.<\/p>\n\n\n\n

        \n
      1. Vratite se u poziciju Ma\u010dke i ponovite pomicanje naprijed-nazad, te poku\u0161ajte izvesti valovite pokrete ki\u010dmom: najlak\u0161e je to uraditi ako zamislite da crtate zami\u0161ljeni krug u zraku.<\/li>\n<\/ol>\n\n\n\n
        \"Ljekovita<\/figure>\n\n\n\n

        Koje su prednosti joga vje\u017ebi za le\u0111a?<\/h2>\n\n\n\n

        Najva\u017enija stvar u vje\u017ebama za le\u0111a tokom trudno\u0107e je ubla\u017eavanje napetosti u donjem dijelu le\u0111a i sakrumu. Joga za bol u donjem dijelu le\u0111a se pokazala izuzetno efikasnom, a uz pomo\u0107 na\u0161ih video lekcija koje izvode profesionalni instruktori, mo\u0107i \u0107ete izvoditi ove vje\u017ebe kod ku\u0107e, prate\u0107i ispravnu tehniku izvo\u0111enja. Zahvaljuju\u0107i jogijskim asanama, mi\u0161i\u0107i se iste\u017eu, protok krvi se normalizuje, zbog \u010dega nestaju mogu\u0107i mi\u0161i\u0107ni gr\u010devi i ja\u010da le\u0111a. Pored toga, formira se pravilno dr\u017eanje – \u0161to je veoma korisno i tokom trudno\u0107e, u prvim mjesecima maj\u010dinstva, a da ne krijemo, pravilno dr\u017eanje odgovara svima i u bilo kojoj dobi!<\/p>\n\n\n\n

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

        Postoje li kontraindikacije?<\/h2>\n\n\n\n

        Postoji nekoliko op\u0107ih kontraindikacija, kao i onih primjenjivih tokom trudno\u0107e. U prvu grupu spadaju povrede ki\u010dme, i\u0161\u010da\u0161enja i prelomi. Tokom trudno\u0107e ne treba praktikovati jogu u slu\u010daju dijastaze, prijetnje poba\u010dajom ili prekomjerno velike koli\u010dine plodne vode. Tako\u0111e, treba izbjegavati previ\u0161e dinami\u010dne poze i te\u0161ke fizi\u010dke napore, a naravno, obrnute poze – njih je bolje ostaviti za period nakon poroda. U svakom slu\u010daju, ako osjetite nelagodu tokom izvo\u0111enja poze, smireno prekinite vje\u017ebu i u slu\u010daju jake boli obratite se ljekaru.<\/p>\n\n\n\n

        Ako ste nau\u010dili tehniku izvo\u0111enja poza, vje\u017ebe \u0107e donijeti u\u010dinkovitost, udobnost i dobro raspolo\u017eenje. A ako dodate tehnike disanja i opu\u0161tanja, nau\u010dit \u0107ete brzo osloba\u0111ati napetost iz le\u0111a i donjeg dijela le\u0111a.<\/p>\n","protected":false},"excerpt":{"rendered":"

        \u010cesta tegoba trudnica, po\u010dev\u0161i od 4-5 mjeseca, su bolovi u donjem dijelu le\u0111a. To je logi\u010dno jer plod dobija na te\u017eini, a fleksibilnost i pokretljivost…<\/p>\n","protected":false},"author":11,"featured_media":6485,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12660","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 donji dio le\u0111a - vje\u017ebe i asane za trudnice<\/title>\n<meta name=\"description\" content=\"Desetominutna dnevna joga rutina za donji dio le\u0111a za budu\u0107e mame - neophodan program. 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