{"id":12674,"date":"2020-11-26T18:37:27","date_gmt":"2020-11-26T15:37:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1172"},"modified":"2025-06-16T10:38:14","modified_gmt":"2025-06-16T07:38:14","slug":"praktika-hatha-jogi-upraznenia-dla-vytazenia-spiny-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/praktika-hatha-jogi-upraznenia-dla-vytazenia-spiny-2\/","title":{"rendered":"\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0445\u0430\u0442\u0445\u0430-\u0439\u043e\u0433\u0438: \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0432\u044b\u0442\u044f\u0436\u0435\u043d\u0438\u044f \u0441\u043f\u0438\u043d\u044b"},"content":{"rendered":"\n

Asane za istezanje i fleksibilnost le\u0111a<\/h2>\n\n\n\n

Zdravlje i fleksibilnost ki\u010dme \u017eene tokom trudno\u0107e postaju posebno va\u017eni. Tokom trudno\u0107e mijenja se optere\u0107enje na ki\u010dmeni stup. Shodno tome, mi\u0161i\u0107i koji su direktno pri\u010dvr\u0161\u0107eni za pr\u0161ljenove po\u010dinju raditi na druga\u010diji na\u010din. Ovi mi\u0161i\u0107i su odgovorni za savijanje i ispravljanje ki\u010dme te njeno uvijanje na strane, i upravo su oni odgovorni za komfor i slobodu kretanja osobe. Zbog promjene dr\u017eanja i pomjeranja te\u017ei\u0161ta tijela tokom trudno\u0107e, uop\u0161te se pove\u0107ava optere\u0107enje na mi\u0161i\u0107ni korzet \u017eene. U njega spadaju duboki i povr\u0161ni mi\u0161i\u0107i le\u0111a i vrata, kao i mi\u0161i\u0107i trbu\u0161nog zida. Sa trbu\u0161nim mi\u0161i\u0107ima treba raditi oprezno tokom i\u0161\u010dekivanja bebe, neke poze u blagoj varijanti ja\u010daju mi\u0161i\u0107e trbuha i trbu\u0161ne \u0161upljine, a na na\u0161oj web stranici \u0107ete prona\u0107i komplet ovakvih asana<\/a>. Yoga vje\u017ebe za istezanje le\u0111a<\/a> i vrata<\/a> mogu\u0107e je raditi svakodnevno.<\/p>\n\n\n\n

\"Praksa<\/figure>\n\n\n\n

Briga o le\u0111ima tokom trudno\u0107e sastoji se od ja\u010danja i opu\u0161tanja mi\u0161i\u0107a, kao i istezanja same ki\u010dme. Joga za istezanje ki\u010dme uklju\u010duje nekoliko asana koje \u0107e omogu\u0107iti pr\u0161ljenovima da do\u0111u u svoj fiziolo\u0161ki polo\u017eaj i barem privremeno oslobode optere\u0107enje. To \u0107e vas osloboditi bolova u samoj ki\u010dmi i mi\u0161i\u0107ima duboke muskulature le\u0111a, koji su direktno vezani za nju.<\/p>\n\n\n\n

Jogom za istezanje ki\u010dme mo\u017eete se baviti od najranijih faza trudno\u0107e. Ako ste imali povredu le\u0111a ili operacije na ki\u010dmi, bavljenje jogom obavezno treba razgovarati sa svojim ljekarom, a same asane, barem isprva, izvoditi sa instruktorom. Kontraindikacije su:<\/p>\n\n\n\n

\u2022 Prijetnja prekida trudno\u0107e,<\/p>\n\n\n\n

\u2022 Te\u017eak gestoz.<\/p>\n\n\n\n

Izvo\u0111enje vje\u017ebi hatha joge za istezanje ki\u010dme je najbolje raditi uve\u010der, kada je le\u0111a ve\u0107 su dobila svoj dnevni teret. Tada \u0107e efekat vje\u017ebi biti jo\u0161 vidljiviji: osjeti\u0107ete kako se mi\u0161i\u0107i le\u0111a i ki\u010dma vra\u0107aju u normalu, postaju fleksibilniji i pokretljiviji, a nelagoda i bol nestaju. Ako izvodite asane za istezanje le\u0111a neposredno prije spavanja, mirna i ugodna no\u0107 vam je zagarantovana.<\/p>\n\n\n\n

Poze u jogi za istezanje le\u0111a<\/h3>\n\n\n\n

Apanasana. Asana iste\u017ee duboke mi\u0161i\u0107e le\u0111a. Tehnika izvo\u0111enja: u le\u017ee\u0107em polo\u017eaju na le\u0111ima, desnom rukom obuhvatiti desno koljeno, a lijevom rukom lijevo. Privu\u0107i koljena maksimalno blizu prsima, pritom se truditi pritisnuti trticu na pod. Zadr\u017eati se u pozi oko jedne minute. Asana se mo\u017ee prakticirati sve do poroda, ako istezanje to dopu\u0161ta. Za po\u010detnike u jogi postoji olak\u0161ana varijanta poze koja u\u010dinkovito opu\u0161ta le\u0111a \u010dak do poroda.<\/p>\n\n\n\n

\"Praksa<\/figure>\n\n\n\n

Mard\u017earijasana<\/a> – poza ma\u010dke. Tehnika izvo\u0111enja: stati na sve \u010detiri, uz izdah bradu usmjeriti prema grudima, le\u0111a saviti, lopatice podi\u0107i prema gore. Potom uz udah le\u0111a uviti, glavu zabaciti i poku\u0161ati pogledati prema stropu. Uvijanje treba i\u0107i od donjeg dijela le\u0111a do vrata. Dodatak asane – pri uvijanju okrenuti glavu i karlicu na jednu stranu, pa na drugu. Iz po\u010detnog polo\u017eaja ove asane mo\u017ee se napraviti i druga asana: naizmjeni\u010dno podizati i ispru\u017eiti u liniji suprotne ruke i noge.<\/p>\n\n\n\n

\"Praksa<\/figure>\n\n\n\n

Jedna od najboljih asana za istezanje mi\u0161i\u0107a le\u0111a, tokom koje se de\u0161ava i istezanje donjeg dijela le\u0111a<\/a>, u jogi se smatra Adho Mukha \u0160vanasana – poza psa licem prema dole. Vje\u017ebu je mogu\u0107e izvoditi i tokom trudno\u0107e, ali u nje\u017enijoj varijanti: noge postaviti \u0161ire, a ruke spustiti ne na pod, ve\u0107 na podlogu poput cigli ili niske stolice.<\/p>\n\n\n\n

Sli\u010dnu vje\u017ebu mo\u017eete izvoditi na podu. Po\u010detni polo\u017eaj – na \u010detiri, sa \u0161iroko ra\u0161irenim nogama. Karlicu ostavite na mjestu, a ruke ispru\u017eite maksimalno naprijed, izvla\u010de\u0107i tako i ki\u010dmu. \u010celo u tom slu\u010daju dodiruje pod, a mi\u0161i\u0107i le\u0111a – od donjeg dijela le\u0111a do vrata, iste\u017eu se, vra\u0107aju\u0107i ki\u010dmi njezinu fleksibilnost.<\/p>\n\n\n\n

\"Praksa<\/figure>\n\n\n\n

Vi\u0161e asana hatha yoge za istezanje ki\u010dme mo\u017eete prona\u0107i u video<\/a> na na\u0161oj stranici.<\/p>\n\n\n\n

\u0160ta vam je potrebno za vje\u017ebanje kod ku\u0107e?<\/h3>\n\n\n\n

Za izvo\u0111enje yoga vje\u017ebi za fleksibilnost ki\u010dme kod ku\u0107e, korisno \u0107e vam biti:<\/p>\n\n\n\n

\u2022 Specijalna prostirka,<\/p>\n\n\n\n

\u2022 Velika gumena lopta i mali elasti\u010dni loptic, uz njihovu pomo\u0107 mo\u017eete izvoditi cijeli kompleks asana za donji dio le\u0111a,<\/p>\n\n\n\n

\u2022 Niska stolica ili drugi postolje, uz pomo\u0107 kojeg se u kasnijim fazama trudno\u0107e mogu pojednostaviti neke poze,<\/p>\n\n\n\n

\u2022 \u0106ebad, prekriva\u010di, jastuci – oni su tradicionalno potrebni trudnicama za podupiranje le\u0111a, ramena, ispod stra\u017enjice za podizanje i dr.<\/p>\n\n\n\n

\"Praksa<\/figure>\n\n\n\n

Napomene za po\u010detnike<\/h3>\n\n\n\n

Na internetu veliki dio vje\u017ebi za istezanje ki\u010dme i mi\u0161i\u0107a le\u0111a prikazan je iz le\u017ee\u0107eg polo\u017eaja na stomaku. Me\u0111utim, trudnicama su takve asane zabranjene. Tako\u0111e, kontraindicirani su uvijanja i sve asane koje uklju\u010duju naprezanje trbu\u0161nih mi\u0161i\u0107a i zadr\u017eavanje daha.<\/p>\n\n\n\n

Ako ste po\u010deli da se bavite<\/a> jogom tek nakon \u0161to ste zatrudnjeli, po\u010dnite sa najjednostavnijim vje\u017ebama, po mogu\u0107nosti pod nadzorom instruktora. Ako ste po\u010deli prakticirati jogu radi istezanja ki\u010dme prema video-lekcijama<\/a>, ta\u010dno ponavljajte asane. Poze za fleksibilnost ki\u010dme ozbiljno uti\u010du i na pr\u0161ljenove i na mi\u0161i\u0107e, stoga obavezno oslu\u0161kujte sebe i nemojte nastavljati s vje\u017ebom ako osje\u0107ate nelagodnost ili bol.<\/p>\n\n\n\n

Bilo koje vje\u017ebe u jogi treba zavr\u0161iti kvalitetnim opu\u0161tanjem u \u0161avasani. U ranim fazama<\/a> mo\u017eete le\u017eati na le\u0111ima, a s pove\u0107anjem stomaka bolje je odmarati sa strane, staviv\u0161i ispod koljena deku ili mali jastuk.<\/p>\n\n\n\n

Ne morate \u010dekati na bol u tim oblastima da biste po\u010deli raditi vje\u017ebe istezanja za mi\u0161i\u0107e le\u0111a i vrata. Ako po\u010dnete rastezati ki\u010dmu od samog po\u010detka trudno\u0107e u preventivne svrhe, postoji mogu\u0107nost da \u0107ete svih 9 mjeseci provesti s le\u0111ima koja vas ne\u0107e uznemiravati.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asane za istezanje i fleksibilnost le\u0111a Zdravlje i fleksibilnost ki\u010dme \u017eene tokom trudno\u0107e postaju posebno va\u017eni. Tokom trudno\u0107e mijenja se optere\u0107enje na ki\u010dmeni stup. Shodno…<\/p>\n","protected":false},"author":11,"featured_media":6552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za le\u0111a - vje\u017ebe i poze za trudnice<\/title>\n<meta name=\"description\" content=\"Joga za le\u0111a: fleksibilnost le\u0111a i istezanje ki\u010dme tokom trudno\u0107e. 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