{"id":12682,"date":"2020-11-26T19:35:35","date_gmt":"2020-11-26T16:35:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1190"},"modified":"2025-06-16T10:40:12","modified_gmt":"2025-06-16T07:40:12","slug":"asane-uvrtanja-u-jogi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asane-uvrtanja-u-jogi\/","title":{"rendered":"Asane uvrtanja u jogi"},"content":{"rendered":"\n

Poze skretanja u jogi<\/h2>\n\n\n\n

Posebno mjesto u praksi joge zauzimaju asane s uvijanjem, jer njihovo izvo\u0111enje zahtijeva pa\u017enju i glatke pokrete kako ne bi do\u0161lo do povrede ki\u010dme ili nategnu\u0107a. Nije ispravno poku\u0161avati okrenuti tijelo pod kutem od 90 stepeni u odnosu na prirodan polo\u017eaj. Skretanja se izvode s udobnom amplitudom za tijelo, koja je pojedina\u010dna za svaku budu\u0107u mamu. U ovom slu\u010daju, svakodnevna praksa<\/a> joge sa uvijanjem mo\u017ee doneti zna\u010dajan pozitivan rezultat za zdravlje.<\/p>\n\n\n\n

\"Twist<\/figure>\n\n\n\n

Korist od asana sa uvijanjem<\/h3>\n\n\n\n

Terapeutski efekat uvrtanja poza u jogi je sljede\u0107i:<\/p>\n\n\n\n

\u2022 smanjenje masnih naslaga;<\/p>\n\n\n\n

\u2022 stimulacija rada probavnog trakta i blaga masa\u017ea organa trbu\u0161ne \u0161upljine;<\/p>\n\n\n\n

\u2022 uklanjanje bolova u grudnom i lumbalnom delu ki\u010dme;<\/p>\n\n\n\n

\u2022 normalizacija reproduktivne funkcije organizma;<\/p>\n\n\n\n

\u2022 ja\u010danje mi\u0161i\u0107a le\u0111a;<\/p>\n\n\n\n

\u2022 smanjenje umora i mi\u0161i\u0107ne napetosti;<\/p>\n\n\n\n

\u2022 uklanjanje negativnih misli i ispunjavanje pozitivnom energijom.<\/p>\n\n\n\n

Kontraindikacije za izvo\u0111enje sklapanih poza hatha-joge su nedavno prenesene operacije i ozlede ki\u010dme, osteohondroza u fazi pogor\u0161anja i individualne komplikacije, mogu\u0107e tokom trudno\u0107e. Stoga, pre po\u010detka ve\u017ebanja, treba se konsultirati sa lekarom kako ne biste nanijeli \u0161tetu svom organizmu i razvoju bebe.<\/p>\n\n\n\n

Tokom vje\u017ebi uvrtanja dolazi do istezanja mi\u0161i\u0107a le\u0111a<\/a>, \u0161to je prirodan i bezbjedan proces kad se pravilno izvodi. Rotacija ki\u010dme treba da se de\u0161ava u torakalnom dijelu pod uglom od 30-40 stepeni; primjena sile rukama za maksimalnu rotaciju trupa je opasna i \u0161tetna za zdravlje.<\/p>\n\n\n\n

\"Twist<\/figure>\n\n\n\n

Set vje\u017ebi<\/h3>\n\n\n\n

Joga praksa uklju\u010duje asane sa uvrtanjem koje nije te\u0161ko izvoditi tokom trudno\u0107e i donose korist budu\u0107im majkama. Prije po\u010detka vje\u017ebi radi se mala zagrijavanja za mi\u0161i\u0107e i ligamente. Tokom \u010dasa, va\u017eno je oslu\u0161kivati osje\u0107aje u tijelu i sopstveno stanje, a kod pojave nelagode treba prekinuti izvo\u0111enje asane.<\/p>\n\n\n\n

Utkata Konasana (Pozicija boginje):<\/h4>\n\n\n\n

Postavite noge u \u0161irinu oko jednog metra, \u010du\u010dnite malo ni\u017ee i dr\u017eite karlicu u polo\u017eaju kada su bedra horizontalna. Nagibaju\u0107i tijelo naprijed, izvodite male rotacije u jednu i drugu stranu, istovremeno se rukama oslanjaju\u0107i na koljena i naizmjeni\u010dno ih guraju\u0107i unazad.<\/p>\n\n\n\n

Varijante Prasarita Padottanasane (\u0160irokougaone poze uz nagib naprijed):<\/h4>\n\n\n\n

Postavljamo noge \u0161to \u0161ire du\u017e prostirke, spu\u0161tamo se naprijed, oslanjaju\u0107i se na ispru\u017eene ruke, u tom polo\u017eaju:<\/p>\n\n\n\n

\u2022 podi\u017eemo desnu ruku gore, okre\u0107u\u0107i tijelo za njom, spu\u0161tamo je na prostirku i ponavljamo vje\u017ebu na drugu stranu s podignutom lijevom rukom;<\/p>\n\n\n\n

\u2022 stavljamo desnu ruku na lijevo stopalo, podi\u017eemo lijevu ruku i izvodimo rotaciju ulijevo, mijenjamo polo\u017eaj ruku i okre\u0107emo se udesno s podignutom desnom rukom.<\/p>\n\n\n\n

Varijacije Parivritta Virasane (Polo\u017eaj heroja s twistom) koje se tijekom trudno\u0107e izvode s razmaknutim bedrima za udobno smje\u0161tanje trbuha:<\/p>\n\n\n\n

Sjedamo na prostirku, lijeva noga je savijena ispred tijela, peta \u0161to bli\u017ee me\u0111ici, bedro desne noge pomaknuto unatrag iza zdjelice:<\/p>\n\n\n\n

\u2022 okre\u0107emo trup udesno, oslanjaju\u0107i se prstima obje ruke na prostirku sa strane tijela, pri\u010dvrstimo polo\u017eaj na 2-3 ciklusa disanja;<\/p>\n\n\n\n

\u2022 postavljaju\u0107i desnu nogu na prostirku ispred lijevog stopala, oslanjamo se na lijevu ruku iza lijevog bedra i obuhva\u0107amo desnom rukom koljeno desne noge, uvijamo se ulijevo. Kruna glave usmjerena je prema gore, trbuh je otvoren i slobodno smje\u0161ten izme\u0111u bedara, pogled je preko desnog ramena.<\/p>\n\n\n\n

Zatim ponavljamo vje\u017ebe na drugu stranu.<\/p>\n\n\n\n

Twist izveden iz Marjariasane (Poza ma\u010dke<\/a>):<\/h4>\n\n\n\n

Koljena su razmaknuta u \u0161irini ramena, stopala su oslonjena prstima na prostirku. Stavimo desnu ruku na prostirku, doti\u010du\u0107i njenu povr\u0161inu ramenom, lijevu ruku stavimo iza le\u0111a i dlan spustimo na unutra\u0161nju stranu desnog bedra. Zadr\u017eimo pozu 3-5 ciklusa disanja. Ponovimo vje\u017ebu s lijevom rukom polo\u017eenom na prostirku.<\/p>\n\n\n\n

Zanemarivanje sigurnosnih pravila u pozama torzije mo\u017ee izazvati pogor\u0161anje postoje\u0107ih bolesti ki\u010dme, pritisak na nervne zavr\u0161etke i nanijeti \u0161tetu va\u0161em zdravlju. Izvo\u0111enje torzionih asana u jogi korisno je provoditi pod vodstvom instruktora, strogo slijede\u0107i upute video kursa<\/a>.<\/p>\n\n\n\n

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

Poze skretanja u jogi Posebno mjesto u praksi joge zauzimaju asane s uvijanjem, jer njihovo izvo\u0111enje zahtijeva pa\u017enju i glatke pokrete kako ne bi do\u0161lo…<\/p>\n","protected":false},"author":11,"featured_media":6583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nUvijanje u jogi - asane za trudnice | Momslab<\/title>\n<meta name=\"description\" content=\"Svakodnevna praksa joge s uvijanjem mo\u017ee donijeti znatne pozitivne rezultate za zdravlje trudnica. 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