{"id":12680,"date":"2020-11-26T19:27:27","date_gmt":"2020-11-26T16:27:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1186"},"modified":"2025-06-16T10:39:54","modified_gmt":"2025-06-16T07:39:54","slug":"joga-za-napredne-slozene-asane-3","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-za-napredne-slozene-asane-3\/","title":{"rendered":"Joga za napredne: slo\u017eene asane"},"content":{"rendered":"\n

Slo\u017eeni elementi hatha-joge<\/h2>\n\n\n\n
\"Joga<\/figure>\n\n\n\n

Asane joge za napredne preporu\u010duju se budu\u0107im mamama s dugotrajnim iskustvom vje\u017ebanja<\/a> prije trudno\u0107e, kojima zdravlje i fizi\u010dka priprema dopu\u0161taju izvo\u0111enje vje\u017ebi predvi\u0111enih za \u017eene s dobro uvje\u017ebanim i istegnutim mi\u0161i\u0107ima.<\/p>\n\n\n\n

Asane kompleksa visokog nivoa slo\u017eenosti<\/h3>\n\n\n\n

Virabhadrasana I:<\/h4>\n\n\n\n

Lijeva noga savijena u koljenu postavljena je paralelno s prostirkom, desna ispru\u017eena noga vra\u0107ena je unazad, ruke sa sastavljenim dlanovima ispru\u017eene su i podignute iznad glave. Disanje je slobodno, le\u0111a su ravna, asana se izvodi jednu minutu i ponavlja s savijenom desnom nogom.<\/p>\n\n\n\n

Utthita Parshvakonasana:<\/h4>\n\n\n\n

Iz prethodne poze sa savijenom desnom nogom u koljenu i ispru\u017eenom lijevom nogom unazad, okre\u0107emo tijelo pod pravim uglom. Nagnemo se na desnu stranu, dok se lijeva ruka podi\u017ee iznad glave i pru\u017ea dlan prema prstima desne noge.<\/p>\n\n\n\n

Oslobo\u0111ena verzija Prasarita Padottanasane:<\/h4>\n\n\n\n

Prsti ruku oslonjeni su na donji deo le\u0111a, le\u0111a blago savijena, ravne noge ra\u0161irene \u0161ire od ramena du\u017e prostirke. Izvodimo naginjanje naprijed i nazad. Stavljaju\u0107i ruke<\/a> dlanovima na pod izme\u0111u nogu, radimo valjanja u jednu i drugu stranu, naizmjeni\u010dno savijaju\u0107i noge u koljenu.<\/p>\n\n\n\n

Utkata Konasana:<\/h4>\n\n\n\n

Ra\u0161iriv\u0161i noge na \u0161irinu oko metra, \u010du\u010dnite tako da vam bedra budu paralelna s podom. Istovremeno se nagnite naprijed i blago zarotirajte tijelo u stranu, guraju\u0107i rukama koljena.<\/p>\n\n\n\n

Valjanja:<\/h4>\n\n\n\n

\u2022 naprave\u0107i iskorak naprijed (druga noga je ispru\u017eena ravno nazad) izvodite pomeranje naprijed – nazad s ravnim le\u0111ima nekoliko puta i zadr\u017eite istezanje 3-5 ciklusa disanja;<\/p>\n\n\n\n

\u2022 ra\u0161irite noge \u0161to je mogu\u0107e \u0161ire du\u017e prostirke, spustite se na podlaktice i pomerajte tijelo naprijed i nazad.<\/p>\n\n\n\n

Ako uspijevate uraditi popre\u010dni \u0161pagat, mo\u017eete izvoditi vje\u017ebe s punim istezanjem u \u0161pagatu.<\/p>\n\n\n\n

Garudasana:<\/h4>\n\n\n\n

Izvodi se stoje\u0107i, kada se desna noga stavlja preko lijeve i uvija oko nje, dok se lijeva ruka ukr\u0161ta s desnom. Kukovi su u istoj liniji, laktovi su u visini ramena. Asana se zrcalno ponavlja za drugu ruku i nogu u gornjem polo\u017eaju.<\/p>\n\n\n\n

Supta Virasana:<\/h4>\n\n\n\n

Iz sjede\u0107eg polo\u017eaja na petama savijenih nogu, kada su koljena zajedno, a potkoljenice le\u017ee na prostirci, le\u0111a se polako povla\u010de nazad na valjak od pokriva\u010da.<\/p>\n\n\n\n

Baddha Konasana:<\/h4>\n\n\n\n

\u2022 sjednite sa savijenim nogama, spojiv\u0161i vanjske strane stopala i poku\u0161avaju\u0107i koljenima dodirnuti pod, dok su vam ruke oslonjene na prostirku iza le\u0111a;<\/p>\n\n\n\n

\u2022 hvataju\u0107i stopala rukama, laktovima razmaknite koljena uz istovremeni nagib naprijed;<\/p>\n\n\n\n

\u2022 fiksiraju\u0107i nagib naprijed, pritegnite mi\u0161i\u0107e dna karlice pri udahu i opustite ih pri izdahu.<\/p>\n\n\n\n

Setu Bandhasana:<\/h4>\n\n\n\n

Savijene noge u koljenima postavite u \u0161irini ramena, iz sjede\u0107eg polo\u017eaja podignite karlicu do horizontalnog polo\u017eaja, ruke su na prostirci, a oslonac je na ramenima, ili ista poza sa osloncem na ispru\u017eene ruke. Radite pokrete karlicom gore i dolje u asani.<\/p>\n\n\n\n

Mo\u017eete napraviti puni most sa osloncem na ispru\u017eenim rukama i nogama, ako vam tjelesna pripremljenost i osje\u0107aj dozvoljavaju.<\/p>\n\n\n\n

Paschimottanasana:<\/h4>\n\n\n\n

Izvodi se sjede\u0107i na prostirci s ra\u0161irenim nogama. Torzo se naginje naprijed, dlanovi obuhva\u0107aju pete, stomak slobodno le\u017ei izme\u0111u bedara. U ovom polo\u017eaju se opustite i zadr\u017eite nekoliko ciklusa disanja.<\/p>\n\n\n\n

Parivritta D\u017eanu\u0161ir\u0161asana \u0160ir\u0161asana:<\/h4>\n\n\n\n

Desna noga se savija u koljenu, peta je pritisnuta uz me\u0111uno\u017eje, lijeva ispru\u017eena noga odvedena u stranu. Stavljaju\u0107i lijevu ruku na desno koljeno, nagnite se prema lijevoj nozi, poku\u0161avaju\u0107i da desnom rukom dohvatite lijevi prst. Zatim ponovite pokrete s naginjanjem prema ispru\u017eenoj desnoj nozi.<\/p>\n\n\n\n

Upavi\u0161ta konasana:<\/h4>\n\n\n\n

Sjede\u0107i na prostirci s ra\u0161irenim nogama poku\u0161ajte stomak polo\u017eiti na prostirku. Le\u0111a dr\u017eite ravno, dlanovi slobodno le\u017ee na podu.<\/p>\n\n\n\n

Ako je poza udobna, mo\u017eete spustiti podlaktice na prostirku i polo\u017eiti bradu na ruke spojene u bravu.<\/p>\n\n\n\n

Malasana:<\/h4>\n\n\n\n

U punom \u010du\u010dnju s koljenima ra\u0161irenim u stranu, dlanove spojite u namaste i radite vje\u017ebe za mi\u0161i\u0107e dna zdjelice, sti\u0161\u0107u\u0107i ih na udisaju i opu\u0161taju\u0107i na izdisaju.<\/p>\n\n\n\n

Sarvangasana:<\/h4>\n\n\n\n

Iz le\u017ee\u0107eg polo\u017eaja pa\u017eljivo podignite ravne noge i zdjelicu prema gore, stavljaju\u0107i laktove na prostirku i podupiru\u0107i dlanove na donji dio le\u0111a. Osnovna potpora je na ramenima, vrhovi prstiju poku\u0161avaju dosegnuti \u0161to bli\u017ee stropu.<\/p>\n\n\n\n

Zavr\u0161iti praksu, koja se sastoji iz slo\u017eenih elemenata joge, je korisno odmorom i opu\u0161tanjem<\/a> u Savasani, le\u017ee\u0107i na le\u0111ima s rukama ra\u0161irenim u stranu. Za udobnost ispod koljena se stavlja jastuk i noge se blago \u0161ire u stranu. Ako polo\u017eaj na le\u0111ima nije udoban, mo\u017eete le\u0107i na stranu, staviv\u0161i jastuk izme\u0111u bedara i saviti gornju nogu u koljenu.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Nijanse pravilnog izvo\u0111enja<\/h3>\n\n\n\n

1. Da se prilikom izvo\u0111enja asana le\u0111a ne zaobljuju, preporu\u010duje se sjesti na jastuk.<\/p>\n\n\n\n

2. Izme\u0111u asana korisno je izvoditi vje\u017ebe za odmor i opu\u0161tanje mi\u0161i\u0107a.<\/p>\n\n\n\n

3. Za izvo\u0111enje asana iz le\u017ee\u0107eg polo\u017eaja na le\u0111ima, potrebno je prvo pa\u017eljivo le\u0107i na bok na prostirku, a zatim se okrenuti na le\u0111a.<\/p>\n\n\n\n

4. Pojava bolnih osjeta ili nelagode je razlog za izlazak iz poze ili odga\u0111anje vje\u017ebi.<\/p>\n\n\n\n

Kompleksne poze u jogi omogu\u0107avaju trudnicama, intenzivno raditi na mi\u0161i\u0107ima uz dovoljnu fizi\u010dku aktivnost, koja odgovara njihovom nivou fizi\u010dke spremnosti. Detaljni kurs joge visokog stepena slo\u017eenosti s izmjenom osnovnih asana i vje\u017ebi koje kompenziraju optere\u0107enje nudi se u video lekciji<\/a> na web stranici.<\/p>\n\n\n\n

\"Joga<\/figure>\n","protected":false},"excerpt":{"rendered":"

Slo\u017eeni elementi hatha-joge Asane joge za napredne preporu\u010duju se budu\u0107im mamama s dugotrajnim iskustvom vje\u017ebanja prije trudno\u0107e, kojima zdravlje i fizi\u010dka priprema dopu\u0161taju izvo\u0111enje vje\u017ebi…<\/p>\n","protected":false},"author":11,"featured_media":6576,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za napredne: slo\u017eene asane joge za trudnice<\/title>\n<meta name=\"description\" content=\"Slo\u017eene asane joge za napredne se preporu\u010duju budu\u0107im mamama s dugoro\u010dnim iskustvom vje\u017ebanja prije trudno\u0107e. 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