{"id":12690,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-06-16T10:42:54","modified_gmt":"2025-06-16T07:42:54","slug":"bhudzangasana-poza-zmaja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/","title":{"rendered":"Bhud\u017eangasana, ili poza Zmaja"},"content":{"rendered":"\n
U hatha jogi postoji asana koja je savr\u0161ena za mlade mame: poma\u017ee u osloba\u0111anju od umora, pobolj\u0161ava stanje karli\u010dnih organa, doprinosi smanjenju stresa. Zainteresirani ste? Naravno!<\/p>\n\n\n\n
Ovo je Bhud\u017eangasana, ili poza Zmaja. Tako\u0111er ste mogli \u010duti o njoj kao o pozu Zmije ili pozu Kobre. Ali su\u0161tina i tehnika su identi\u010dne, jedino zapamtite da od tre\u0107eg mjeseca trudno\u0107e izbjegavajte ovu pozu! A ako ste nedavno postali mama, ova asana je upravo za vas.<\/p>\n\n\n\n
Vje\u017ebu mo\u017eete izvoditi u dvije varijante – jednostavnoj i slo\u017eenoj. Po\u010det \u0107emo s jednostavnijom, za po\u010detnike.<\/p>\n\n\n\n
Prije svega – ne zaboravite na zagrijavanje. Ako va\u0161a ki\u010dma nije pripremljena za vje\u017ebe usmjerene na istezanje i fleksibilnost, po\u010dnite s prilago\u0111enom verzijom – Ardha Bhud\u017eangasana, ili polu-kobrom.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Tehnika izvo\u0111enja Bhujangasane<\/h2>\n\n\n\n\n
Treba le\u0107i na prostirku licem prema dolje.<\/li>\n\n\n\n
Savijte laktove, polo\u017eite dlanove na pod ispod ramena, prenose\u0107i te\u017einu na dlanove. Dlanovi bi trebali biti otprilike u \u0161irini ramena.<\/li>\n\n\n\n
Udahnite i podignite gornji dio tijela, ali nemojte potpuno ispru\u017eiti laktove. U ovom trenutku pazite da stidna kost bude pritisnuta uz pod.<\/li>\n\n\n\n
Tijelo se izdu\u017euje naprijed, ruke su blago savijene u laktovima, vrat usmjeren prema naprijed i blago prema gore.<\/li>\n\n\n\n
Zadr\u017eite se u ovom polo\u017eaju i uzmite nekoliko mirnih udisaja i izdisaja.<\/li>\n\n\n\n
Sa sljede\u0107im udahom potpuno ispru\u017eite ruke, podignite tijelo, ostavljaju\u0107i stidnu kost i dalje pritisnutu uz pod, savijte donji i prsni dio le\u0111a.<\/li>\n\n\n\n
Zategnite zadnji\u010dne mi\u0161i\u0107e i sna\u017enije savijte donji i prsni dio le\u0111a, zabacite glavu unatrag.<\/li>\n\n\n\n
Ostanite neko vrijeme u ovoj pozi, di\u0161ite i postepeno izlazite iz asane.<\/li>\n<\/ol>\n\n\n\n
Najva\u017enije \u0161to treba zapamtiti pri praktikovanju Bhud\u017eangasane: nemojte podizati stidnu kost s poda i ne povla\u010dite ramena ka u\u0161ima. Ramena i laktovi trebaju biti povu\u010deni unazad, a vrat treba da se prote\u017ee prema gore.<\/p>\n\n\n\n
Podsje\u0107amo – ako ranije niste prakticirali jogu, svakako pripremite ki\u010dmu za optere\u0107enje. Radite vje\u017ebu u granicama svojih fizi\u010dkih mogu\u0107nosti, i ne dovodite do pojave jake boli u mi\u0161i\u0107ima ili zglobovima.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Napredni nivo: Bhud\u017eangasana za iskusne<\/h2>\n\n\n\n
Su\u0161tina asane za mlade mame ostaje ista, samo je potrebno dodati ukr\u0161tene prste: poku\u0161ajte izvesti asanu mijenjaju\u0107i prste. Ovo ne samo da doprinosi razvoju mi\u0161i\u0107a, ve\u0107 omogu\u0107ava i da se utvrdi imate li skoliozu.<\/p>\n\n\n\n
Druga varijanta slo\u017eene asane – sa rotacijom. Na udahu okrenite podignuti torzo udesno, na izdahu vratite torzo u po\u010detni polo\u017eaj, a zatim ponovite rotaciju na levu stranu.<\/p>\n\n\n\n
Korisna svojstva asane<\/h2>\n\n\n\n
Kako smo ve\u0107 rekli na po\u010detku, poza Zmaja poma\u017ee u smanjenju nivoa stresa. Tako\u0111e pozitivno uti\u010de na bubrege, organe male karlice, doprinosi fleksibilnosti ki\u010dme, razvija mi\u0161i\u0107e ruku.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Postoje i kontraindikacije:<\/h2>\n\n\n\n
\n
prvo i najva\u017enije, to su trudno\u0107a (preko tri meseca) i menstruacija;<\/li>\n\n\n\n
ozbiljne bolesti organa trbu\u0161ne \u0161upljine;<\/li>\n\n\n\n
ako imate problema sa \u0161titnom \u017elezdom, asanu mo\u017eete raditi, ali izbegavajte naginjanje glave unazad.<\/li>\n<\/ul>\n\n\n\n
U na\u0161im video lekcijama mo\u017eete pogledati pravilnu tehniku izvo\u0111enja poze Zmaja, ili Bhud\u017eangasane.<\/p>\n\n\n\n<\/figure>\n","protected":false},"excerpt":{"rendered":"
U hatha jogi postoji asana koja je savr\u0161ena za mlade mame: poma\u017ee u osloba\u0111anju od umora, pobolj\u0161ava stanje karli\u010dnih organa, doprinosi smanjenju stresa. Zainteresirani ste?…<\/p>\n","protected":false},"author":11,"featured_media":6627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836],"tags":[],"class_list":["post-12690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mame-nakon-porodjaja-bs"],"yoast_head":"\n
Zmajeva poza u jogi sa fotografijom - Bhujangasana Kobra<\/title>\n<meta name=\"description\" content=\"U prevodu sa sanskrita Bhujangasana zna\u010di Zmajeva ili Zmijska poza. Ova asana se \u010desto naziva i Kobrinom pozom. Korak po korak izvo\u0111enje Zmajeve poze u jogi ovdje \u001d\" \/>\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\/bhudzangasana-poza-zmaja\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bhud\u017eangasana, ili poza Zmaja\" \/>\n<meta property=\"og:description\" content=\"U prevodu sa sanskrita Bhujangasana zna\u010di Zmajeva ili Zmijska poza. Ova asana se \u010desto naziva i Kobrinom pozom. Korak po korak izvo\u0111enje Zmajeve poze u jogi ovdje \u001d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 17:06:03+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:42:54+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-athletic-woman-stretching-while-doing-relaxation-exercises-living-room_637285-6244.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Bhud\u017eangasana, ili poza Zmaja\",\"datePublished\":\"2020-11-26 17:06:03+00\",\"dateModified\":\"2025-06-16 07:42:54+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/\"},\"wordCount\":559,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-athletic-woman-stretching-while-doing-relaxation-exercises-living-room_637285-6244.jpg\",\"articleSection\":[\"Joga\",\"Mame nakon poro\u0111aja\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/\",\"name\":\"Zmajeva poza u jogi sa fotografijom - Bhujangasana Kobra\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/bhudzangasana-poza-zmaja\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-athletic-woman-stretching-while-doing-relaxation-exercises-living-room_637285-6244.jpg\",\"datePublished\":\"2020-11-26 17:06:03+00\",\"dateModified\":\"2025-06-16 07:42:54+00\",\"description\":\"U prevodu sa sanskrita Bhujangasana zna\u010di Zmajeva ili Zmijska poza. 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![\"Bhud\u017eangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-young-woman-doing-workout-yoga-home_231208-13638-1024x683.jpg\")
<\/figure>\n\n\n\n![\"Bhud\u017eangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/side-view-woman-sitting-mat_23-2148285174.jpg\")
<\/figure>\n\n\n\n![\"Bhud\u017eangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-complex-position-black-mat_23-2148285214-1024x819.jpg\")
<\/figure>\n\n\n\n![\"Bhud\u017eangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-stretching-mat_23-2149013984-1024x682.jpg\")
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