{"id":12662,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-16T10:34:14","modified_gmt":"2025-06-16T07:34:14","slug":"joga-za-mame-vjezbe-kod-kuce","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-za-mame-vjezbe-kod-kuce\/","title":{"rendered":"Joga nakon poroda"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Postali ste majka, proces poro\u0111aja je iza vas i sada mo\u017eete u potpunosti u\u017eivati u maj\u010dinstvu &#8211; barem prvih mjeseci. Ovo vrijeme mo\u017eete posvetiti sebi i svom tijelu, a odli\u010dna alternativa treninzima je joga za mame. Koliko god \u017eelite uroniti u \u0160avasana pozu i prakticirati je \u0161to du\u017ee, ipak se kod ku\u0107e mo\u017eete baviti jogom i savladati mnoge korisne i jednostavne asane. Mo\u017eete po\u010deti s jednostavnim vje\u017ebama, posebno ako ranije niste prakticirali hatha jogu. Nakon nekoliko mjeseci ve\u0107 mo\u017eete pre\u0107i na intenzivnije treninge i slo\u017eenije komplekse. I pri tome uop\u0107e nije potrebno puno vremena ni odlazak u fitness-centar ili centar tjelesnih praksi, jer joga kod ku\u0107e &#8211; to je odli\u010dna prilika da kombinujete ugodno s korisnim i ostavite vi\u0161e vremena za omiljene aktivnosti i ku\u0107ne poslove.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trebat \u0107e vam prostirka, a po \u017eelji i neki joga pomagala (npr. cigla, remen ili pe\u0161kir i mekani valjak).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Joga za mame, osim klasi\u010dnih vje\u017ebi koje se nude, uklju\u010duje i tehnike disanja &#8211; koje se mogu prakticirati u prvim sedmicama nakon poroda. Zatim mo\u017eete dodati asane od jednostavnih do slo\u017eenih i \u010ditave komplekse oporavka nakon poroda. U zavisnosti od intenziteta i broja vje\u017ebi, menja se i vrijeme treninga &#8211; postepeno pove\u0107avajte optere\u0107enje, po\u010dnite s jednostavnim kratkim kompleksima usmjerenim na savladavanje tehnike i razumijevanje va\u0161eg tijela. Joga za po\u010detnike kod ku\u0107e mo\u017ee pomo\u0107i u oblikovanju razli\u010ditih kompleksa asana: na primjer, za mr\u0161avljenje nakon poroda i za obnavljanje tonusa tijela.<\/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\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Joga nakon poro\u0111aja\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Uklanjanje posljedica poroda uz pomo\u0107 hatha joge <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon poro\u0111aja posebna pa\u017enja ne posve\u0107uje se samo bebi, ve\u0107 i va\u0161em tijelu. Mi\u0161i\u0107i karli\u010dnog dna, organi male karlice i trbu\u0161ne \u0161upljine trebaju njegu i podr\u0161ku (uklju\u010duju\u0107i fizi\u010dku) jednako koliko i dijete. Le\u0111a, ruke, ramena &#8211; njih ne smijemo zaboraviti jer se kod mnogih novih mama javlja pogrbljenost. Sjetite se kako obi\u010dno podi\u017eete dijete: to se obi\u010dno radi s iskrivljenom karlicom ili kroz pogrbljenost. Posvetiv\u0161i pa\u017enju pravilnom dr\u017eanju, tonusu mi\u0161i\u0107a ruku i pokretljivosti zglobova, mo\u017eete izbje\u0107i takve probleme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Da biste se nosili sa svim ovim tegobama, u svoje treninge trebate uvesti sljede\u0107e polo\u017eaje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Panipurna Navasana, ili polo\u017eaj \u010damca: Ova asana pozitivno utje\u010de na mi\u0161i\u0107e i organe smje\u0161tene u trbu\u0161noj \u0161upljini i omogu\u0107ava im br\u017ei oporavak nakon poro\u0111aja;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: asana koja mo\u017ee vratiti tonus unutarnjim organima;<\/li>\n\n\n\n<li>Pavanamuktasana: ova asana djeluje na mi\u0161i\u0107e zdjeli\u010dnog dna, kao i poti\u010de probavu, \u010dime osigurava olak\u0161anje kod zatvora i smanjuje rizik od nastanka hemoroida;<\/li>\n\n\n\n<li>Garudasana, Matsyasana i Setu Bandha Sarvangasana: ovdje je sve jednostavno &#8211; provjerene asane za dobar dr\u017eanje<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zainteresuju\u0107i se za jogu nakon poro\u0111aja, ve\u0107 ste na putu ka boljoj verziji sebe, i sada je va\u017eno da ga nastavite kvalitetno i efikasno. U tome \u0107e vam pomo\u0107i video-lekcije, izvedene od strane profesionalnih instruktora. Joga kod ku\u0107e postaje maksimalno udobna i korisna zahvaljuju\u0107i njima.<\/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\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Joga nakon poro\u0111aja\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Postoje li asane za laktaciju?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U postporo\u0111ajnom periodu svaka mama brine o ishrani bebe. I dojenje je nezamjenjiva pratnja svake mame, ali ako se osje\u0107ate zabrinuto zbog toga, poku\u0161ajte uklju\u010diti asane za dojenje u svoju praksu &#8211; one su usmjerene na otvaranje grudnog ko\u0161a ili na normalizaciju protoka krvi u zoni grudi i ramenog pojasa. I naravno, konsultacija sa stru\u010dnjakom o pitanju koje vas mu\u010di je neophodna. Jer najva\u017enije je osigurati zdravu ishranu za bebu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asane za dojenje<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjariasana, ili poza Ma\u010dke;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, ili \u201ebrezica\u201c;<\/li>\n\n\n\n<li>Viparita Karani, ili poza Obrnute svije\u0107e;<\/li>\n\n\n\n<li>Halasana, ili poza Pluga.<\/li>\n<\/ul>\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\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Joga nakon poro\u0111aja\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Mo\u017ee li vam joga kod ku\u0107e pomo\u0107i da smr\u0161ate?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u017deni je svakako va\u017eno biti lijepa. I postporo\u0111ajni period nije izuzetak. Iako hormonalni balans poku\u0161ava da sprije\u010di to, mi \u0107emo se truditi da ga pobijedimo izuzetno blagim na\u010dinima. Najva\u017enije u ovom pitanju je &#8211; redovnost. Praktikujte jednostavne komplekse svakodnevno, i po\u017eeljno je birati dinami\u010dne komplekse koji omogu\u0107avaju izbacivanje vi\u0161ka vode iz tijela, ili jednostavno da se oznojite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koje asane \u0107e pomo\u0107i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrik\u0161asana;<\/li>\n\n\n\n<li>Garudasana;<\/li>\n\n\n\n<li>Virabhadrasana;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zahvaljuju\u0107i njima mo\u017eete zategnuti bedra i oja\u010dati stra\u017enjicu, a tako\u0111er \u0107e ove asane imati pozitivno djelovanje na mi\u0161i\u0107e karli\u010dnog dna i organe male karlice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160to se ti\u010de stomaka, tu \u0107e pomo\u0107i sljede\u0107e asane:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\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\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Joga nakon poro\u0111aja\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Najva\u017enije je zapamtiti &#8211; trbu\u0161ne mi\u0161i\u0107e mo\u017eete po\u010deti trenirati tek tri mjeseca nakon poro\u0111aja. Tako\u0111er, vrlo je va\u017eno da budete sigurni da nema diastaze. Mo\u017eete sami kod ku\u0107e uraditi test na diastazu ili se obratiti ljekaru za savjet po ovom pitanju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Kako na\u0107i vrijeme za jogu kod ku\u0107e?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vjerovatno svaka mama se pita ovo pitanje. I\u0107i u teretanu &#8211; dugo traje, redovno vje\u017ebati &#8211; te\u0161ko je. Uvijek ne\u0161to odvla\u010di pa\u017enju i na kraju ne ostaje slobodno vrijeme za sebe. Prvo, nau\u010dite kako da to slobodno vrijeme stvorite. Svaki dan odvojite najmanje 15 minuta za trening kod ku\u0107e &#8211; ovaj period je dovoljan da barem zapo\u010dnete i provodite praksu joge u naviku i va\u0161 svakodnevni ritam. Ku\u0107ne vje\u017ebe \u0107e vam pomo\u0107i, a na\u0161i video \u010dasovi \u0107e prakti\u010dno zamijeniti instruktora u fitness centru. Birajte odgovaraju\u0107e vje\u017ebe i pridru\u017eite se!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Postali ste majka, proces poro\u0111aja je iza vas i sada mo\u017eete u potpunosti u\u017eivati u maj\u010dinstvu &#8211; barem prvih mjeseci. Ovo vrijeme mo\u017eete posvetiti sebi&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836],"tags":[],"class_list":["post-12662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mame-nakon-porodjaja-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>Hatha Yoga nakon poro\u0111aja - obnavljaju\u0107a praksa za mame<\/title>\n<meta name=\"description\" content=\"Obnavljaju\u0107a praksa yoge nakon poro\u0111aja omogu\u0107ava mamama da rije\u0161e mnoge probleme poslijeporo\u0111ajnog perioda. 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