{"id":12688,"date":"2020-11-26T19:57:47","date_gmt":"2020-11-26T16:57:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1199"},"modified":"2025-06-16T10:41:25","modified_gmt":"2025-06-16T07:41:25","slug":"jednostavne-joga-asane-lagane-poze-za-trudnice","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/jednostavne-joga-asane-lagane-poze-za-trudnice\/","title":{"rendered":"Jednostavne joga asane: lagane poze za trudnice"},"content":{"rendered":"\n

Neslo\u017eene poze joge za trudnice<\/h2>\n\n\n\n

Osnovne joga asane ne\u0107e predstavljati pote\u0161ko\u0107e \u010dak ni za budu\u0107e mame koje se nikada ranije nisu bavile sportom, jer imaju nekoliko varijanti po slo\u017eenosti i izvode se uz kori\u0161tenje pomagala koja olak\u0161avaju optere\u0107enje. Trudnicama s dobrom fizi\u010dkom pripremom<\/a>, koje dugo prakticiraju isto\u010dnu gimnastiku<\/a>, jednostavne poze je korisno uklju\u010diti u dnevni kompleks<\/a> joge kao opu\u0161taju\u0107e i kompenziraju\u0107e elemente izme\u0111u slo\u017eenih vje\u017ebi<\/a>.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Jednostavne joga poze<\/h3>\n\n\n\n

Pokreti u asanama<\/a> izvode se glatko uz pridr\u017eavanje pravila sigurnog ulaska u poziciju i izlaska iz nje. U slu\u010daju pojave neugodnih osjeta, preporu\u010duje se prekinuti vje\u017ebe. Pravilno dr\u017eanje tijela u lakim pozama za jogu prikazano je na fotografijama.<\/p>\n\n\n\n

Shavasana (Polo\u017eaj le\u0161a)<\/h4>\n\n\n\n

Prva asana u jogi za opu\u0161tanje tijela<\/a>, koja poma\u017ee da se obnovi disanje i odmori nakon prakse, smiri i oslobodi mozak od nepotrebnih misli:<\/p>\n\n\n\n

Lezite na le\u0111a, ra\u0161irenih ruku u stranu od tijela i stavite mali jastuk ispod koljena. Ako vam le\u017eanje na le\u0111ima nije udobno, mo\u017eete le\u0107i na bok i staviti jastuk izme\u0111u bedara kako biste smanjili pritisak na stomak ili saviti jednu nogu u koljenu, postavljaju\u0107i je na jastuk preko druge noge.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Jathara Parivartanasana (Polo\u017eaj okretanja stomaka)<\/h4>\n\n\n\n

Izvodi se iz \u0160avasane i slu\u017ei za stabilizaciju rada probavnog sistema, poma\u017eu\u0107i tokom pogor\u0161anja gastroenterolo\u0161kih bolesti:<\/p>\n\n\n\n

U le\u017ee\u0107em polo\u017eaju na le\u0111ima sa ra\u0161irenim rukama u ravnini ramena, stavite spojene noge u stranu od tijela. Jastuk mo\u017eete staviti izme\u0111u bedara. Noge treba okrenuti pod uglom koji je udoban za va\u0161e trenutno stanje i period trudno\u0107e.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Virabhadrasana I (Polo\u017eaj ratnika)<\/h4>\n\n\n\n

Ja\u010da noge i razvija osje\u0107aj ravnote\u017ee, olak\u0161ava disanje otvaranjem grudnog ko\u0161a, poma\u017ee pri koncentraciji:<\/p>\n\n\n\n

Napravi \u0161iroki korak du\u017e prostirke, savij prednju nogu u koljenu, a stra\u017enju ispru\u017ei i postavi na prste. Spoji dlanove ispru\u017eenih ruku iznad glave, poku\u0161avaju\u0107i dr\u017eati le\u0111a ravno i \u0161to vi\u0161e otvoriti grudni ko\u0161.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Mard\u017earijasana (Polo\u017eaj ma\u010dke<\/a>)<\/h4>\n\n\n\n

Poma\u017ee kod bolova u le\u0111ima i vratu, ima blagi masa\u017eni u\u010dinak na organe trbu\u0161ne \u0161upljine, pobolj\u0161avaju\u0107i njihov rad. Izvo\u0111enje vje\u017ebe nakon poroda poma\u017ee “sakupljanju” stomaka i vra\u0107anju tanane figure:<\/p>\n\n\n\n

Stani na koljena, oslanjaju\u0107i se na prostirku potkoljenicama, prstima nogu i dlanovima ispravljenih ruku. Pri udisaju zaokru\u017ei le\u0111a, spu\u0161taju\u0107i glavu izme\u0111u ruku, pri izdisaju savij se prema podu, podi\u017eu\u0107i tjeme prema gore.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Adho Mukha \u0160vanasana (Polo\u017eaj psa licem prema dole)<\/h4>\n\n\n\n

Olak\u0161ava nje\u017eno istezanje tijela, ja\u010daju\u0107i mi\u0161i\u0107e nogu i gle\u017enjeva. Svakodnevno izvo\u0111enje poze na kraju dana poma\u017ee u otklanjanju umora i napetosti:<\/p>\n\n\n\n

Vr\u0161e\u0107i nagib, postavite tijelo u ugao iznad prostirke, \u010dije prave strane \u010dine ispru\u017eene ruke i noge. Savladavanje klasi\u010dne poze prili\u010dno je te\u0161ko za po\u010detnike, stoga olak\u0161ati izvo\u0111enje asane mo\u017eete na sljede\u0107i na\u010din:<\/p>\n\n\n\n

\u2022 oslonite se na prste nogu, savijaju\u0107i koljena i podi\u017eu\u0107i pete iznad poda;<\/p>\n\n\n\n

\u2022 po\u010dnite izvoditi vje\u017ebu u nepotpunom nagibu prema stolici ili nekoj drugoj potpori, postavljaju\u0107i na nju ispravne ruke.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Malasana (Polo\u017eaj vijenaca)<\/h4>\n\n\n\n

Preporu\u010duje se za uklanjanje bolova u lumbalnom dijelu ki\u010dme i smanjenje masnih naslaga u donjem dijelu tijela:<\/p>\n\n\n\n

Postavite noge uzdu\u017e prostirke u \u0161irini od otprilike jedan metar, duboko \u010du\u010dnite s rukama sklopljenim u namaste. Zadr\u017eite se u pozi 3-5 ciklusa disanja, poku\u0161avaju\u0107i odr\u017eati le\u0111a ravnima i disati spokojno.<\/p>\n\n\n\n

U tom polo\u017eaju izvodite vje\u017ebu za mi\u0161i\u0107e dna zdjelice, pobolj\u0161avaju\u0107i cirkulaciju krvi u zdjeli\u010dnim organima, sprje\u010davaju\u0107i zastoje krvi i pojavu ginekolo\u0161kih oboljenja:<\/p>\n\n\n\n

Na udahu zate\u017eite mi\u0161i\u0107e me\u0111ice, a na izdahu ih opu\u0161tajte, izvode\u0107i ovu gimnastiku u razli\u010ditim tempovima. Po\u010dnite u ritmu mirnog disanja, a zatim izmjenjujte napetost i opu\u0161tanje mi\u0161i\u0107a \u0161to br\u017ee mo\u017eete, ne ve\u017eu\u0107i to uz udah – izdah.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Va\u017enost svakodnevnog izvo\u0111enja laganih poza<\/h3>\n\n\n\n

Dok dok u\u010dite jogu kroz jednostavne asane, korisno je istovremeno u\u010diti pravilan na\u010din disanja<\/a>, bez kojeg isto\u010dna praksa ne\u0107e biti kompletna. Jogijske tehnike disanja doprinose oboga\u0107ivanju organa i tkiva kisikom, poja\u010davaju pozitivno djelovanje vje\u017ebi, pobolj\u0161avaju metabolizam<\/a> i pomo\u0107i \u0107e budu\u0107im majkama da olak\u0161aju bol tokom kontrakcija i poro\u0111aja.<\/p>\n\n\n\n

\"Jednostavne<\/figure>\n\n\n\n

Prve poze u hatha jogi nau\u010dit \u0107e trudnice kako da slu\u0161aju svoje tijelo i njegove potrebe, pripremit \u0107e mi\u0161i\u0107e i ligamente za izvo\u0111enje drugih asana, pobolj\u0161ati op\u0107e stanje i raspolo\u017eenje, te dati snagu za svakodnevne aktivnosti. Pozitivan efekat koji jednostavni elementi joge imaju na organizam \u010dini neophodnim njihovo svakodnevno izvo\u0111enje i dalje uklju\u010divanje u kompleks treninga vi\u0161eg nivoa slo\u017eenosti<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Neslo\u017eene poze joge za trudnice Osnovne joga asane ne\u0107e predstavljati pote\u0161ko\u0107e \u010dak ni za budu\u0107e mame koje se nikada ranije nisu bavile sportom, jer imaju…<\/p>\n","protected":false},"author":11,"featured_media":6619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nLagane joga poze s fotografijama za trudnice - jednostavne asane<\/title>\n<meta name=\"description\" content=\"U jogi postoje lagane poze, pogodne za kasnu trudno\u0107u i po\u010detnike, koji ranije nisu bili upoznati s isto\u010dnja\u010dkom gimnastikom. Po\u010detni\u010dke joga asane ne\u0107e izazvati pote\u0161ko\u0107e \u010dak ni kod budu\u0107ih mama koje se nikada prije nisu bavile sportom.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/jednostavne-joga-asane-lagane-poze-za-trudnice\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jednostavne joga asane: lagane poze za trudnice\" \/>\n<meta property=\"og:description\" content=\"U jogi postoje lagane poze, pogodne za kasnu trudno\u0107u i po\u010detnike, koji ranije nisu bili upoznati s isto\u010dnja\u010dkom gimnastikom. 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