{"id":12676,"date":"2020-11-26T19:10:27","date_gmt":"2020-11-26T16:10:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1175"},"modified":"2025-06-16T10:38:30","modified_gmt":"2025-06-16T07:38:30","slug":"vjezbe-joge-za-poboljsanje-drzanja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/vjezbe-joge-za-poboljsanje-drzanja\/","title":{"rendered":"Vje\u017ebe joge za pobolj\u0161anje dr\u017eanja"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Svi smo od djetinjstva u\u010deni da dr\u017eimo le\u0111a ravno, ali ne po\u0161tujemo svi to pravilo. Razlozi mogu biti razli\u010diti &#8211; bolesti ki\u010dme i mi\u0161i\u0107no-ko\u0161tanog sustava, umor, slabi mi\u0161i\u0107i le\u0111a i tako dalje. Da biste obradili mogu\u0107e uzroke nepravilnog dr\u017eanja tijela, poku\u0161ajte uvesti u svoj \u017eivot jednostavne komplekse iz joge.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017eete ih raditi sami kod ku\u0107e, nekoliko minuta, ali ako budete prakticirali jogu redovno, efekt \u0107e biti o\u010digledan.<\/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\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg\" alt=\"Vje\u017ebe joge za pravilno dr\u017eanje tijela\" class=\"wp-image-6556\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Vje\u017ebe joge za pravilno dr\u017eanje tijela<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trebat \u0107e vam: prostirka za jogu, kai\u0161 za jogu (\u010dak ne morate kupovati specijalnu opremu, mo\u017eete koristiti pe\u0161kir), valjci-bolsteri i malo slobodnog vremena. Da, i na\u0161i video tutorijali &#8211; oni \u0107e vam pomo\u0107i da savladate ispravnu tehniku, odaberete pravi redoslijed asana i postavite pozitivan duh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Marjariasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ova asana je poznatija kao poza Ma\u010dke &#8211; smatra se jednom od najefikasnijih asana za pobolj\u0161anje dr\u017eanja i ja\u010danje mi\u0161i\u0107a trupa i le\u0111a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potreban je stav na prostirku na sve \u010detiri, ravnomjerno rasporediv\u0161i te\u017einu izme\u0111u ispru\u017eenih ruku i koljena.<\/li>\n\n\n\n<li>Polako savijajte le\u0111a na gore, od grudnog dijela do repne kosti.<\/li>\n\n\n\n<li>Zatim savijte le\u0111a, usmjeravaju\u0107i rebra prema dolje, repnu kost prema gore, a glavu nazad.<\/li>\n\n\n\n<li>Naizmjeni\u010dno izvodite ove vje\u017ebe nekoliko minuta.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Virasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poznatija kao poza Heroja. Zahvaljuju\u0107i njoj, mi\u0161i\u0107i se &#8216;navikavaju&#8217; na pravilan polo\u017eaj i \u010duvaju ki\u010dmu ravnom.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sjednite na koljena, spustiv\u0161i stra\u017enjicu izme\u0111u stopala na pod.<\/li>\n\n\n\n<li>Ispravite le\u0111a, ra\u0161irite grudni ko\u0161.<\/li>\n\n\n\n<li>Ispravljajte ki\u010dmu prema gore, ne zaboravljaju\u0107i pravilno disati.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ova asana, u kombinaciji s drugim pozama koje ispravljaju dr\u017eanje tijela i iste\u017eu ki\u010dmu (npr. Adho Mukha Svanasana i Paschimottanasana), izvrsno poma\u017ee kod poreme\u0107aja dr\u017eanja 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\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg\" alt=\"Vje\u017ebe joge za pravilno dr\u017eanje tijela\" class=\"wp-image-6558\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Virabhadrasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pozicija Heroja se ne treba mije\u0161ati s pozicijom Ratnika &#8211; Virabhadrasanom. Trudnicama odgovaraju one varijacije ove asane koje ne uzrokuju nelagodu. Na primjer, to je pozicija Ratnika &#8220;stoje\u0107i sa \u0161iroko razmaknutim nogama&#8221;.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Postavite noge na udaljenosti oko jednog metra jedna od druge.<\/li>\n\n\n\n<li>Okrenite desno stopalo na desnu stranu.<\/li>\n\n\n\n<li>Podignite ruke paralelno s podom, dlanove okrenite prema gore.<\/li>\n\n\n\n<li>Zategnite stra\u017enjicu i noge te se spusti na desnu nogu.<\/li>\n\n\n\n<li>Zadr\u017eite se nekoliko sekundi u ovoj pozi, a zatim se vratite u po\u010detni polo\u017eaj.<\/li>\n\n\n\n<li>Zatim ponovite vje\u017ebu na lijevu nogu.<\/li>\n<\/ul>\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\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg\" alt=\"Vje\u017ebe joge za pravilno dr\u017eanje tijela\" class=\"wp-image-6559\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u043e\u043d\u043b\u0430\u0439\u043d \u0434\u043b\u044f \u0436\u0435\u043d\u0449\u0438\u043d<\/div>\r\n\r\n<div>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u043b\u044e\u0431\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u2014 \u043e\u0442 15 \u0434\u043e 50 \u043c\u0438\u043d\u0443\u0442 \u0432 \u0434\u0435\u043d\u044c, \u043b\u0435\u0433\u043a\u043e \u0432\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u0432 \u0440\u0430\u0441\u043f\u0438\u0441\u0430\u043d\u0438\u0435<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0438 \u043f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 (\u043f\u0440\u0430\u043d\u0430\u044f\u043c\u0430)<\/li>\r\n\t<li>\u0420\u0430\u0441\u0442\u044f\u0436\u043a\u0430 \u0438 \u0441\u043b\u043e\u0436\u043d\u044b\u0435 \u0430\u0441\u0430\u043d\u044b<\/li>\r\n\t<li>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0430\u044f \u0439\u043e\u0433\u0430 + \u043a\u0430\u0440\u0434\u0438\u043e<\/li>\r\n\t<li>\u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0438 \u0434\u043b\u044f \u0432\u0441\u0435\u0433\u043e \u0442\u0435\u043b\u0430<\/li>\r\n\t<li>\u0411\u043e\u0434\u0440\u043e\u0435 \u0443\u0442\u0440\u043e \u0438 \u0440\u0435\u043b\u0430\u043a\u0441<\/li>\r\n\t<li>\u0420\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u0435 \u0438 \u0430\u043d\u0442\u0438\u0441\u0442\u0440\u0435\u0441\u0441<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u043f\u043e\u0434\u043a\u0430\u0441\u0442\u044b<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Bhud\u017eangasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ili, kako se jo\u0161 zove &#8211; poza Zmaja ili poza Zmije. Poma\u017ee u ja\u010danju mi\u0161i\u0107a du\u017e ki\u010dme, kao i trapezastih mi\u0161i\u0107a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poza se izvodi iz le\u017ee\u0107eg polo\u017eaja<\/li>\n\n\n\n<li>Noge su ispru\u017eene, dlanovi se oslanjaju na pod ispod ramena<\/li>\n\n\n\n<li>Na izdahu, podignite tijelo, ruke su blago savijene<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Najva\u017enije u ovoj asani je zadr\u017eati ispravnu tehniku, ne povla\u010diti ramena prema u\u0161ima i ne podizati stidnu kost od poda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A tako\u0111er &#8211; ne smije se izvoditi u drugom i tre\u0107em tromjese\u010dju trudno\u0107e, ali se mo\u017ee prakticirati nakon poro\u0111aja.<\/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\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg\" alt=\"Vje\u017ebe joge za pravilno dr\u017eanje tijela\" class=\"wp-image-6560\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Najbolje je prakticirati ove asane u kombinaciji jedna s drugom. Usmjerene na rad razli\u010ditih mi\u0161i\u0107nih grupa, poma\u017eu u ja\u010danju jezgre, razvoju mi\u0161i\u0107a i fleksibilnosti ki\u010dme. Predstavljamo mali set vje\u017ebi za le\u0111a i pravilno dr\u017eanje.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lagana zagrijavanja: obratite posebnu pa\u017enju na rameni pojas, ruke i donji dio le\u0111a<\/li>\n\n\n\n<li>Dinami\u010dna Marjariasana: zaobljavanje i \u201epropadanje\u201c le\u0111a<\/li>\n\n\n\n<li>Sklekovi: dr\u017eite laktove uz liniju le\u0111a<\/li>\n\n\n\n<li>Kotrljanje torza: stanite na laktove i koljena, iste\u017eite noge iz ove pozicije, pravite kru\u017ene pokrete trupom<\/li>\n\n\n\n<li>I ponovo Marjariasana: kompenzirajte povijanje ki\u010dme pozom Ma\u010dke, savijaju\u0107i le\u0111a prvo gore, pa dolje<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ovo je veoma udoban i smiren kompleks joge za dr\u017eanje, koji se mo\u017ee prakticirati u bilo kojem tromjesje\u010dju trudno\u0107e i sa bilo kojim nivoom pripreme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sjetite se da je potrebno prvo razviti pravilnu tehniku, fleksibilnost i ja\u010danje mi\u0161i\u0107a \u0107e do\u0107i postepeno. Ako osjetite jak nelagodnost, trebali biste prestati izvoditi vje\u017ebu. Za pravilno postavljanje tehnike, preporu\u010dujemo da radite asane pod vodstvom instruktora ili nakon prou\u010davanja video-lekcija na na\u0161oj stranici. Vje\u017ebanje joge treba biti u\u017eivanje i donijeti smirenost, posebno za trudnice i mlade mame.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Svi smo od djetinjstva u\u010deni da dr\u017eimo le\u0111a ravno, ali ne po\u0161tujemo svi to pravilo. Razlozi mogu biti razli\u010diti &#8211; bolesti ki\u010dme i mi\u0161i\u0107no-ko\u0161tanog sustava,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,839,821],"tags":[],"class_list":["post-12676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-trudnoca-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>Vje\u017ebe joge za pravilno dr\u017eanje - video joga na MomsLabu<\/title>\n<meta name=\"description\" content=\"Izvo\u0111enje joga vje\u017ebi za pobolj\u0161anje dr\u017eanja mogu\u0107e je i kod ku\u0107e. 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