{"id":12668,"date":"2020-11-26T14:29:29","date_gmt":"2020-11-26T11:29:29","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1125"},"modified":"2025-06-16T10:35:58","modified_gmt":"2025-06-16T07:35:58","slug":"hatha-joga-sjedeci-korist-sjedecih-asana","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/","title":{"rendered":"Dandasana kao osnova sjede\u0107ih asana joge"},"content":{"rendered":"\n

Jedna od osnovnih sjede\u0107ih poza u jogi je Dandasana, ili poza \u0160tapa. Mo\u017ee se \u010diniti da je vrlo jednostavno sjesti s nogama ispru\u017eenim prema naprijed. Ali ne zaboravite na va\u017ene detalje pri izvo\u0111enju ove asane. Koljena trebaju biti pritisnuta prema podu, prsti nogu usmjereni prema trupu, pete spojene, le\u0111a ravna, stra\u017enjica blago napeta, ki\u010dma i glava u istoj liniji. Va\u0161a le\u0111a u ovom trenutku su kao sidro koje \u010dvrsto dr\u017ei va\u0161e tijelo okomito na pod.<\/p>\n\n\n\n

Iz Dandasane se mogu izvoditi mnoge druge asane i joga vje\u017ebe, uklju\u010duju\u0107i i dinami\u010dke. Osvrnut \u0107emo se na neke od njih.<\/p>\n\n\n\n

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

Vje\u017ebe iz Dandasane s nagibima<\/h2>\n\n\n\n

Tokom izvo\u0111enja ovih asana, noge ostaju ravne, a le\u0111a tako\u0111er ravna. Glavni element odgovoran za izvo\u0111enje ovih asana su kukovi. Ali to ne zna\u010di da su samo oni uklju\u010deni. Asane s nagibima uti\u010du na ki\u010dmu, unutra\u0161nje organe, uklju\u010duju\u0107i gotovo i organe male karlice, i poti\u010du probavu.<\/p>\n\n\n\n

Najpoznatije asane s nagibima koje se mogu izvesti iz Dandasane su Pa\u0161\u010dimotanasana (pregib naprijed iz Pozicije \u0161tapa) i D\u017eanu\u0161ir\u0161asana (pregib glave prema koljenu). Tokom trudno\u0107e mo\u017ee biti te\u0161ko izvesti ih, pa je bolje koristiti remen kako biste izbjegli duboke pregibe.<\/p>\n\n\n\n

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

Vje\u017ebe iz Dandasane sa prekri\u017eenim nogama<\/h2>\n\n\n\n

Polo\u017eaj joge koji svi znaju kao Lotus polo\u017eaj – Padmasana. Padmasana se tako\u0111er mo\u017ee izvesti iz Dandasane. U ovom polo\u017eaju se stimulira cirkulacija u podru\u010dju prepona, smanjuje se vjerojatnost varikoznih vena, ja\u010da le\u0111a. Usput, potrebno je posebno paziti na le\u0111a kada radite ove asane: le\u0111a moraju biti ravna, vrh glave trebate rastezati prema gore, a ramena prema dolje. Isto treba raditi i u drugim polo\u017eajima sa prekri\u017eenim nogama:<\/p>\n\n\n\n

    \n
  • Sukhasana, ili udoban polo\u017eaj;<\/li>\n\n\n\n
  • Bhadrasana, ili blagotvoran polo\u017eaj;<\/li>\n\n\n\n
  • Baddha Konasana, ili polo\u017eaj leptira.<\/li>\n<\/ul>\n\n\n\n
    \"Hatha<\/figure>\n\n\n\n

    Vje\u017ebe koje se izvode sjede\u0107i na koljenima<\/h2>\n\n\n\n

    Prili\u010dno jednostavna poza koju lako mo\u017eete prilagoditi za trudnice – poza Dijamanta, ili Vad\u017erasana. Potrebno je sjesti na koljena i ra\u0161iriti stopala tako da mo\u017eete sjesti izme\u0111u njih na pod, ruke slo\u017eiti u “namaste”. Nakon \u010detvrtog mjeseca trudno\u0107e, radi udobnosti trbuha, ove poze mo\u017eete izvoditi s razmaknutim koljenima. Ova asana dobro stimulira probavu i preporu\u010duje se onima koji imaju pove\u0107anu kiselost.<\/p>\n\n\n\n

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

    Vje\u017ebe u \u010du\u010dnju<\/h2>\n\n\n\n

    Za ja\u010danje mi\u0161i\u0107a zdjeli\u010dnog dna i razvoj pokretljivosti ligamenata dobro su pogodne poze joge, koje se izvode u \u010du\u010dnju. Na primjer, Malasana: slo\u017eite ruke u “namaste”, stavite noge malo \u0161ire od ramena, prenesite te\u017einu tijela na pete i pa\u017eljivo se spustite, lagano razdvajaju\u0107i laktovima koljena. Malasanu nije preporu\u010dljivo prakticirati u slu\u010daju prijetnje poba\u010daja, a tijekom trudova – to je idealan polo\u017eaj.<\/p>\n\n\n\n

    Vje\u017ebe iz Dandasane s uvijanjem<\/h2>\n\n\n\n

    Iz Dandasane mo\u017eete napraviti asane sa uvijanjem kao \u0161to su: Marichiasana i Bharadvajasana.<\/p>\n\n\n\n

    Za izvo\u0111enje Marichiasane savijte desnu nogu u koljenu, privucite petu prema podru\u010dju prepona, lijevu ruku stavite iza le\u0111a, a desnu stavite s unutarnje strane desnog bedra, blago pomi\u010du\u0107i koljeno u stranu. Pogled usmjerite preko lijevog ramena. Dr\u017eite pozu nekoliko sekundi, zatim ponovite uvijanje udesno.<\/p>\n\n\n\n

    Bharadvajasana se obi\u010dno izvodi iz Dandasane, ali tokom trudno\u0107e je bolje koristiti stolicu. Sjednite na stolicu tako da je naslon bli\u017ee lijevoj strani, zatim ispravite le\u0111a gore, opustite stomak i polako rotirajte tijelo ulijevo. (stomak mora biti opu\u0161ten) i okre\u0107u se ulijevo. Dr\u017eite pozu nekoliko sekundi, zatim ponovite uvijanje udesno.<\/p>\n\n\n\n

    Asane sa uvijanjem poma\u017eu oja\u010dati mi\u0161i\u0107e maternice i aktivirati crijeva, kao i pomo\u0107i pri uklanjanju bolova u donjem dijelu le\u0111a.<\/p>\n\n\n\n

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

    Redovnom praksom ovih joga asana pobolj\u0161ava se funkcija trbu\u0161nih organa, ja\u010daju le\u0111a, zadnji mi\u0161i\u0107i bedara, listovi i mi\u0161i\u0107i potkoljenice, te se razvijaju organi male zdjelice. Ispravnu tehniku mo\u017eete pogledati u na\u0161im video-lekcijama na web stranici.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Jedna od osnovnih sjede\u0107ih poza u jogi je Dandasana, ili poza \u0160tapa. Mo\u017ee se \u010diniti da je vrlo jednostavno sjesti s nogama ispru\u017eenim prema naprijed….<\/p>\n","protected":false},"author":11,"featured_media":6521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nSjede\u0107e asane joge - asane u sjede\u0107em polo\u017eaju na momslab.com<\/title>\n<meta name=\"description\" content=\"Sjede\u0107e asane hatha-joge pozitivno uti\u010du na rad svih organa trbu\u0161ne \u0161upljine, pobolj\u0161avaju cirkulaciju krvi u podru\u010dju male karlice, ja\u010daju mi\u0161i\u0107e dna zdjelice i iste\u017eu ki\u010dmu.\" \/>\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-sjedeci-korist-sjedecih-asana\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dandasana kao osnova sjede\u0107ih asana joge\" \/>\n<meta property=\"og:description\" content=\"Sjede\u0107e asane hatha-joge pozitivno uti\u010du na rad svih organa trbu\u0161ne \u0161upljine, pobolj\u0161avaju cirkulaciju krvi u podru\u010dju male karlice, ja\u010daju mi\u0161i\u0107e dna zdjelice i iste\u017eu ki\u010dmu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/\" \/>\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 11:29:29+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:35:58+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.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=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\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-sjedeci-korist-sjedecih-asana\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Dandasana kao osnova sjede\u0107ih asana joge\",\"datePublished\":\"2020-11-26 11:29:29+00\",\"dateModified\":\"2025-06-16 07:35:58+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/\"},\"wordCount\":692,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\",\"articleSection\":[\"Joga\",\"Trudno\u0107a\",\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/hatha-joga-sjedeci-korist-sjedecih-asana\/\",\"name\":\"Sjede\u0107e asane joge - 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