{"id":12684,"date":"2020-11-26T19:44:13","date_gmt":"2020-11-26T16:44:13","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1193"},"modified":"2025-06-16T10:40:34","modified_gmt":"2025-06-16T07:40:34","slug":"joga-za-misice-grudnog-dijela-kicme","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-za-misice-grudnog-dijela-kicme\/","title":{"rendered":"Joga za mi\u0161i\u0107e grudnog dijela ki\u010dme"},"content":{"rendered":"\n

Asane hata joge za grudni dio ki\u010dme<\/h2>\n\n\n\n

Kada se jave bolovi u podru\u010dju lopatica i grudnog dijela ki\u010dme<\/a>, trudnicama je korisno raditi vje\u017ebe joge<\/a>. Isto\u010dne prakse usmjerene na pa\u017eljivo istezanje doprinose:<\/p>\n\n\n\n

\u2022 osloba\u0111anju od nelagode i bolnih osje\u0107aja;<\/p>\n\n\n\n

\u2022 ja\u010danju mi\u0161i\u0107a grudnog podru\u010dja, ramena i gornjeg dijela le\u0111a;<\/p>\n\n\n\n

\u2022 ispravljanju dr\u017eanja<\/a>;<\/p>\n\n\n\n

\u2022 olak\u0161anju disanja<\/a> kao rezultat otvaranja grudnog ko\u0161a.<\/p>\n\n\n\n

Vje\u017ebanje joge tako\u0111er poma\u017ee kod osteohondroze grudnog dijela ki\u010dme.<\/p>\n\n\n\n

Asane za grudni dio<\/h3>\n\n\n\n

Prije po\u010detka potrebna je mala zagrijavanje<\/a> za zagrijavanje mi\u0161i\u0107a i ligamenata.<\/p>\n\n\n\n

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

1. Noge su postavljene \u0161ire od ramena u udobnom polo\u017eaju za \u010dvrsto oslanjanje. Sagnite se naprijed, spu\u0161taju\u0107i stomak izme\u0111u butina. Radi istezanja grudnog dijela, korisno je spojiti dlanove u bravu i staviti ih na potiljak.<\/p>\n\n\n\n

2. Mar\u0111ariasana (Pozicija ma\u010dke<\/a>): Noge savijene u koljenima, postavljene u \u0161irini ramena ili malo dalje radi udobnosti stomaka, oslanjaju se potkoljenicama na pod, ravne ruke paralelne butinama, dlanovi le\u017ee na prostirci:<\/p>\n\n\n\n

\u2022 radimo pokrete ki\u010dmom, poku\u0161avaju\u0107i posvetiti posebnu pa\u017enju grudnom dijelu – pri udisanju zaokru\u017eujemo le\u0111a prema gore, pri izdisanju se spu\u0161tamo prema prostirci;<\/p>\n\n\n\n

\u2022 izvodimo zaokrete trupom u jednu i drugu stranu, oslanjaju\u0107i se na ispru\u017eene ravne ruke i poku\u0161avaju\u0107i glavom dosegnuti do zdjelice;<\/p>\n\n\n\n

\u2022 pravimo glatke prelaze – iste\u017eemo tijelo naprijed savijanjem prema podlozi i vra\u0107amo se u po\u010detni polo\u017eaj savijaju\u0107i le\u0111a prema gore. Zatim ponavljamo radnje u suprotnom smjeru – kotrljamo se naprijed poput talasa s okruglim le\u0111ima i kre\u0107emo unazad du\u017e poda;<\/p>\n\n\n\n

\u2022 stavljamo koljena bli\u017ee jedno drugom i radimo kru\u017ene rotacije, poku\u0161avaju\u0107i izvesti vje\u017ebu s maksimalnim opsegom – savijamo le\u0111a prema gore, zatim se lagano savijamo sa strane, savijamo prema podlozi i na drugu stranu, kao da tijelom opisujemo ba\u010dvu;<\/p>\n\n\n\n

\u2022 ra\u0161iriv\u0161i ruke u \u0161irini ramena, izvodimo sklekove. Ako je lako, skoro dodirujemo pod bradom, ako je te\u0161ko, blago savijamo ruke u laktovima. Noge su oslonjene koljenima na pod, potkoljenice le\u017ee na podlozi, a zdjelica ostaje gore.
<\/p>\n\n\n\n

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


3. Iz Poze ma\u010dke spu\u0161tamo se na savijene ruke, razmak izme\u0111u laktova koji se oslanjaju na tlo jednak je du\u017eini podlaktice, sklapamo dlanove zajedno. Na udah, tijelom prelazimo naprijed, poku\u0161avaju\u0107i dotaknuti tlo bradom, na izdah se vra\u0107amo u po\u010detni polo\u017eaj.<\/p>\n\n\n\n

4. Uvijanja<\/a> grudnog dijela ki\u010dme: Sjede\u0107i na prostirci – lijeva noga savijena ispred tijela, peta \u0161to bli\u017ee preponama, bedro desne noge odvedeno nazad iza zdjelice, prsti ruku oslonjeni o tlo sa strana tijela – okre\u0107emo trup udesno i fiksiramo polo\u017eaj na 2-3 ciklusa disanja. Zatim mijenjamo polo\u017eaj nogu i okre\u0107emo se ulijevo.<\/p>\n\n\n\n

5. Virabhadrasana I (Poza ratnika): Pravimo \u0161iroki korak desnom nogom, lijevu ispru\u017eamo unazad s osloncem na prste, sklopljene dlanove u namaste di\u017eemo iznad glave, potpuno ispru\u017eaju\u0107i ruke. Ako je ugodno, mo\u017eete dublje sagnuti u ovom polo\u017eaju, spu\u0161taju\u0107i zdjelicu bli\u017ee tlu. Fiksiramo pozu, dalje:<\/p>\n\n\n\n

\u2022 ispru\u017eimo sklopljene ruke naprijed, a petom zadnje noge idemo nazad, formiraju\u0107i ravnu liniju;<\/p>\n\n\n\n

\u2022 spustiv\u0161i koljeno lijeve noge na prostirku, pomjeramo desno stopalo malo naprijed, stavljamo dlanove na desno koljeno i lagano ga odmi\u010demo od sebe ili sklopimo dlanove u namaste iza le\u0111a i pravimo blagi luk u podru\u010dju prsa.<\/p>\n\n\n\n

6. Varijacija Prasarita Padottanasane (\u0160irokougaona poza s nagibom naprijed): Ra\u0161irimo noge \u0161to \u0161ire du\u017e prostirke, spustimo se naprijed oslanjaju\u0107i se na ispru\u017eene ruke, u tom polo\u017eaju podi\u017eemo desnu ruku gore, prave\u0107i malu rotaciju i otvaraju\u0107i grudni dio, zatim je spu\u0161tamo na prostirku i ponavljamo okretanje tijela na drugu stranu podi\u017eu\u0107i lijevu ruku.<\/p>\n\n\n\n

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

U slo\u017eenijoj varijaciji desni dlan se postavlja na lijevo stopalo, lijeva ruka se podi\u017ee i vr\u0161i se uvijanje ulijevo, zatim se vje\u017eba ponavlja s lijevim dlanom na desnom stopalu i podignutom desnom rukom.<\/p>\n\n\n\n

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

Za kompenzaciju krivina torakalne regije iste\u017eemo se u Adho Mukha Svanasana (Psa prema dolje). <\/p>\n\n\n\n

Oslanjaju\u0107i se na prostirku s ispru\u017eenim nogama i rukama, tijelom formiramo ugao iznad poda. Kukovi te\u017ee prema gore, a glavu nastojimo spustiti prema prostirci za bolje istezanje ki\u010dme u dijelu grudnog ko\u0161a. Ako mi\u0161i\u0107i nogu nisu dovoljno istegnuti, mo\u017eete blago saviti noge u koljenima, vode\u0107i ra\u010duna da le\u0111a ostanu ravna.<\/p>\n\n\n\n

\u010cemu treba posvetiti pa\u017enju?<\/h3>\n\n\n\n

\u2022 Prilikom izvo\u0111enja prelaza u Pozi ma\u010dke, trudimo se dr\u017eati ruke u \u0161irini ramena, ne dopu\u0161taju\u0107i im da se udalje od tijela.<\/p>\n\n\n\n

\u2022 Tokom sklekova, laktovi idu nazad uz tijelo, ruke ne bi trebale biti ra\u0161irene u strane.<\/p>\n\n\n\n

\u2022 Prilikom izvo\u0111enja rotacije dr\u017eimo le\u0111a ravna, a tjeme te\u017eimo podizati prema gore, gledaju\u0107i preko ramena.<\/p>\n\n\n\n

\u2022 Uz pomo\u0107 napu\u0161tanja poze ili prestanka vje\u017ebanja treba ukloniti nastaju\u0107e neugodne senzacije u tijelu, bol i nelagodu u predelu stomaka.<\/p>\n\n\n\n

Praksi joge za grudni deo ki\u010dme, predstavljena kompleksom vje\u017ebi za trudnice sa srednjim nivoom spremnosti<\/a>, posve\u0107en je video vodi\u010d<\/a> na sajtu. Asane imaju nekoliko varijanti izvo\u0111enja, me\u0111u kojima je lako odabrati udobnu varijantu u zavisnosti od zdravlja i trajanja trudno\u0107e.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asane hata joge za grudni dio ki\u010dme Kada se jave bolovi u podru\u010dju lopatica i grudnog dijela ki\u010dme, trudnicama je korisno raditi vje\u017ebe joge. Isto\u010dne…<\/p>\n","protected":false},"author":11,"featured_media":6595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za grudni dio ki\u010dme za trudnice<\/title>\n<meta name=\"description\" content=\"Istegnu\u0107e mi\u0161i\u0107a i spori, glatki pokreti joge za grudni dio ki\u010dme poma\u017eu u uklanjanju nelagode u ovom dijelu ki\u010dme, izazvane pretjeranim optere\u0107enjem ki\u010dmenog stuba, nedostatkom fizi\u010dke aktivnosti i nepravilnim dr\u017eanjem.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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