{"id":12670,"date":"2020-11-26T14:39:28","date_gmt":"2020-11-26T11:39:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1128"},"modified":"2025-06-16T10:37:30","modified_gmt":"2025-06-16T07:37:30","slug":"sura-namaskara-kompleks-pozdrav-suncu-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/sura-namaskara-kompleks-pozdrav-suncu-2\/","title":{"rendered":"&#8220;Pozdrav Suncu&#8221;: zagrijavanje ili cjeloviti trening?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">U jogi, najpoznatiji kompleks se smatra Surya Namaskar, ili \u201ePozdrav suncu\u201c. Mo\u017eda je upravo to ime odigralo ulogu u percepciji ovog kompleksa &#8211; mnogi misle da je to jutarnje zagrijavanje. Zapravo, to nije sasvim tako, i Surya Namaskar je prava cjelovita praksa koja se mo\u017ee s pravom izjedna\u010diti s treningom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Usput, za\u0161to se pojavilo ime \u201ePozdrav suncu\u201c. Ovo je nekoliko asana usmjerenih na istezanje i savijanje, pa izgleda kao da se jogi klanja suncu, na taj na\u010din ga pozdravljaju\u0107i i novi dan. Ali niko ne zabranjuje da se ovaj kompleks radi i ujutro i nave\u010der, ali u svakom slu\u010daju ne mo\u017ee se smatrati alternativom zagrijavanju &#8211; prije kompleksa obavezno je napraviti zagrijavanje.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg\" alt=\"Surya Namaskara: kompleks Pozdrav suncu\" class=\"wp-image-6528\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-300x212.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-768x543.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-100x71.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-637x450.jpg 637w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Jutarnja joga rutina &#8220;Pozdrav suncu&#8221;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jedan krug Surja Namaskara sastoji se od dva ciklusa, svaki sa dvanaest vje\u017ebi. Prvi ciklus uklju\u010duje sljede\u0107e pozicije.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tadasana, Poza planine: stanite uspravno, noge neka budu u \u0161irini ramena.<\/li>\n\n\n\n<li>Pranamasana, Molitvena poza: sklopite ruke u &#8220;namaste&#8221;.<\/li>\n\n\n\n<li>Hasta Uttanasana, Poza ispru\u017eenih ruku: ispru\u017eite sklopljene ruke gore i napravite savijanje unazad. Ako osjetite jaku bol u donjem dijelu le\u0111a, smanjite savijanje &#8211; nemojte raditi asanu kroz bol.<\/li>\n\n\n\n<li>Padahastasana, Poza rode: nagnite se naprijed tako da glava ide prema nogama, ruke prema stopalima, noge ostaju ravne.<\/li>\n\n\n\n<li>A\u0161va San\u010dalanasana, Poza jaha\u010da: koraknite desnom nogom unazad, spustite koljeno na pod, lijeva noga neka bude blago savijena u koljenu sa potkoljenicom okomitom u odnosu na tlo, a ruke na podu.<\/li>\n\n\n\n<li>Iz poze Jaha\u010da napravite korak lijevom nogom unazad kako bi obje noge bile ispru\u017eene i tijelo postiglo pozu Planka. U drugoj polovini trudno\u0107e, ova poza mo\u017ee biti izazovna &#8211; nemojte istezati noge, umjesto toga stanite na koljena, rasporediv\u0161i te\u017einu izme\u0111u ruku i nogu.<\/li>\n\n\n\n<li>Bhud\u017eangasana, poza Kobre: stavite koljena na pod, usmjerite kukove naprijed i savijte se u predjelu grudi.<\/li>\n\n\n\n<li>Podignite karlicu iz poze Kobre, ispravite koljena i postignite pozu Adho Mukha \u0160vanasana &#8211; Pas okrenut prema dole.<\/li>\n\n\n\n<li>Zapo\u010dnite drugi ciklus &#8211; on gotovo potpuno ponavlja prvi, samo su noge zamijenjene. Ponovo A\u0161va San\u010dalanasana: sada bi desna noga trebala biti naprijed.<\/li>\n\n\n\n<li>Padahastasana.<\/li>\n\n\n\n<li>Hasta Uttanasana.<\/li>\n\n\n\n<li>Pranamasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tokom prakse noge trebaju biti blago napete, le\u0111a ispravljena, trebate osje\u0107ati svoje mi\u0161i\u0107e i svoje tijelo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg\" alt=\"Surya Namaskara: kompleks Pozdrav suncu\" class=\"wp-image-6529\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Tehnika sigurnosti<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kada izvodite set vje\u017ebi \u201ePozdrav Suncu\u201c, ne zaboravite na sigurnost. Ovo ne zna\u010di samo da treba da se zagrijete, ve\u0107 i da budete svjesni svoje prakse i osje\u0107anja tokom nje. Nau\u010dite pravilno disati &#8211; to je potrebno prije nego \u0161to zapo\u010dnete jogu. Glavno pravilo: kada izdi\u0161ete, mi\u0161i\u0107i bi trebali da se stegnu, a kada udi\u0161ete, da se opuste. I jo\u0161 ne\u0161to va\u017eno &#8211; ne \u017eurite. Ako ste odvojili odre\u0111eno vrijeme za jogu, ne poku\u0161avajte raditi ni\u0161ta drugo osim asana. Radite sve polako i obratite pa\u017enju na tehniku &#8211; u tome mogu pomo\u0107i video vje\u017ebe snimljene od strane profesionalnih instruktora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kompleks hatha joge &#8220;Pozdrav suncu&#8221; treba izvoditi u mirnom ritmu, po\u0161tuju\u0107i slijed asana. Kada savladate tehniku i zapamtite sve asane i redoslijed vje\u017ebi, po\u010dnite obra\u0107ati pa\u017enju na disanje, a zatim i na svoje misli. Ako se &#8220;Pozdrav suncu&#8221; izvodi ujutro, mo\u017eete u mislima izgovarati rije\u010di koje vam donose pozitivnu energiju za nadolaze\u0107i dan.<\/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\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg\" alt=\"Surya Namaskara: kompleks Pozdrav suncu\" class=\"wp-image-6530\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Da li je kompleks Surya Namaskar efikasan?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nije uzalud re\u010deno \u201ekompleks\u201c: Surya Namaskar djeluje na razli\u010dite dijelove tijela, radi na zglobovima i razli\u010ditim grupama mi\u0161i\u0107a. Zahvaljuju\u0107i tome mi\u0161i\u0107i postaju fleksibilniji, zglobovi pokretljiviji, a tokom prakse normalizira se protok krvi i stimuli\u0161u unutra\u0161nji organi, zbog \u010dega je lak\u0161e izvoditi slo\u017eenije asane. Ali to nije sve: ljudi koji redovno praktikuju \u201ePozdrav suncu\u201c primje\u0107uju smanjenje nivoa stresa i anksioznosti, razvoj unutra\u0161nje ravnote\u017ee i spokojstva.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>U jogi, najpoznatiji kompleks se smatra Surya Namaskar, ili \u201ePozdrav suncu\u201c. Mo\u017eda je upravo to ime odigralo ulogu u percepciji ovog kompleksa &#8211; mnogi misle&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-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>Surja Namaskar - jutarnji kompleks Pozdrav suncu<\/title>\n<meta name=\"description\" content=\"Surja Namaskar \u2013 jedan je od prikladnih jutarnjih ciklusa asana. 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