{"id":12692,"date":"2020-11-26T20:13:31","date_gmt":"2020-11-26T17:13:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1205"},"modified":"2025-06-16T10:43:17","modified_gmt":"2025-06-16T07:43:17","slug":"padahastasana-poza-roda-u-jogi-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/padahastasana-poza-roda-u-jogi-2\/","title":{"rendered":"Asana “Roda” u hatha-yogi"},"content":{"rendered":"\n

U hatha yogi postoji asana zvana “poza rode” ili Padahastasana. Ako ste po\u010detnik u jogi ili ako niste dugo ve\u017ebali – ova asana je odli\u010dna za vas. <\/p>\n\n\n\n

Ina\u010de, neki smatraju da trudnice ne bi trebale praktikovati ovu asanu, ali to nije potpuno ta\u010dno. Kontraindikacije za izvo\u0111enje ove asane uklju\u010duju: povrede ki\u010dme, istegnu\u0107a mi\u0161i\u0107a, povi\u0161eni krvni pritisak, hroni\u010dne bolesti u akutnoj fazi.<\/p>\n\n\n\n

Dalje \u0107emo objasniti kako modifikovati ovu ve\u017ebu \u010dak i u kasnoj trudno\u0107i.<\/p>\n\n\n\n

A sve zato \u0161to se asana mo\u017ee izvoditi na jednostavan i slo\u017een na\u010din.<\/p>\n\n\n\n

\"Padahastasana:<\/figure>\n\n\n\n

Po\u010dnimo s jednostavnim<\/h2>\n\n\n\n
    \n
  1. Stanite na prostirku, postavite noge u \u0161irini ramena, zategnite zadnjicu, ispravite le\u0111a.<\/li>\n\n\n\n
  2. Udahnite, po\u010dnite izdisanje.<\/li>\n\n\n\n
  3. Uz izdah polako po\u010dnite savijati torzo naprijed.<\/li>\n<\/ol>\n\n\n\n

    ! U ovom trenutku obratite pa\u017enju na tijelo: savijaju se samo zglobovi kukova; noge i, \u0161to je najva\u017enije, le\u0111a ostaju ravna.<\/p>\n\n\n\n

      \n
    1. Kada torzo do\u0111e na nivo donjeg dijela le\u0111a, po\u010dnite postepeno savijati le\u0111a. Stomak bi trebao nastojati biti pritisnut uz bedra. Ako jo\u0161 uvijek nemate potrebnu fleksibilnost, blago savijte noge u koljenima, ali na na\u010din da vam stomak bude na bedrima.<\/li>\n\n\n\n
    2. Obuhvatite pete dlanovima, a zatim polo\u017eite dlanove na pod tako da se peta nalazi izme\u0111u palca i ka\u017eiprsta.<\/li>\n<\/ol>\n\n\n\n

      ! Ako ne mo\u017eete obuhvatiti pete, poku\u0161ajte uhvatiti pal\u010deve stopala rukama. U po\u010detnim fazama je najva\u017enije razviti ispravnu tehniku, a fleksibilnost \u0107e do\u0107i doslovno kroz nekoliko vje\u017ebi.<\/p>\n\n\n\n

        \n
      1. Zavijte le\u0111a, ispru\u017eite vrat tako da mo\u017eete gledati naprijed. Obratite pa\u017enju da savijanje treba po\u010deti od repne kosti, a ne od grudnog predjela niti od ramena.<\/li>\n\n\n\n
      2. Ponovo izdahnite, ispru\u017eite ki\u010dmu – nagib bi trebao biti dublji.<\/li>\n\n\n\n
      3. Prislonite bradu uz grudi, poku\u0161ajte da \u0161to vi\u0161e spojite lopatice i tijelo pribli\u017eite nogama. Ve\u0107 biste trebali osjetiti istezanje u nogama i le\u0111ima, ali ako osje\u0107ate intenzivno naprezanje u donjem dijelu le\u0111a, trebalo bi smanjiti optere\u0107enje.<\/li>\n\n\n\n
      4. Ako imate mogu\u0107nost da savijete laktove u stranu, uradite to. Sada \u0107e va\u0161a poza podsje\u0107ati na rode – upravo zato ova asana nosi takav naziv.<\/li>\n\n\n\n
      5. Ostanite u asani neko vrijeme i zatim se polako vratite u po\u010detni polo\u017eaj.<\/li>\n<\/ol>\n\n\n\n
        \"Padahastasana:<\/figure>\n\n\n\n

        Ovo je jednostavna varijanta asane koju po\u010detnici mogu raditi nakon nekoliko treninga.<\/p>\n\n\n\n

        Slo\u017eenija verzija Patahast\u0101sane je nastavak jednostavne i izvodi se iz sljede\u0107eg polo\u017eaja: tijelo nagnuto naprijed, noge u \u0161irini ramena ili \u010dak malo \u0161ire, ruke prate tijelo. Samo sada ne dodirujete glavom noge, ve\u0107 poku\u0161avate da tijelo i ramena prebacite iza koljena. Ako uspijete, uhvatite bedra rukama. Sigurno \u0107ete osjetiti istezanje u le\u0111ima, jer se le\u0111a, kao i stra\u017enja povr\u0161ina bedra, u ovoj asani maksimalno iste\u017eu.<\/p>\n\n\n\n

        \"Padahastasana:<\/figure>\n\n\n\n

        Pozicija rode, osim \u0161to razvija fleksibilnost i ravnote\u017eu, poma\u017ee u opu\u0161tanju i smanjenju stresa – \u010dak poma\u017ee onima koji pate od nesanice ili migrene, a tako\u0111er poma\u017ee kod bolesti jetre i slezene.<\/p>\n\n\n\n

        Obavezno zapamtite da Patahast\u0101sanu treba raditi u stabilnom polo\u017eaju. Noge bi trebale \u010dvrsto stajati, dr\u017ee\u0107i cijelo tijelo. U na\u0161im video lekcijama mo\u017eete vidjeti kako pravilno izvoditi ovu asanu s najve\u0107om efikasno\u0161\u0107u i sigurno\u0161\u0107u za trudnice.<\/p>\n","protected":false},"excerpt":{"rendered":"

        U hatha yogi postoji asana zvana “poza rode” ili Padahastasana. Ako ste po\u010detnik u jogi ili ako niste dugo ve\u017ebali – ova asana je odli\u010dna…<\/p>\n","protected":false},"author":11,"featured_media":6635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,836,821],"tags":[],"class_list":["post-12692","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-mame-nakon-porodjaja-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nPolo\u017eaj Rode u jogi za trudnice - Padahastasana na momslab.com<\/title>\n<meta name=\"description\" content=\"Polo\u017eaj rode u jogi je pogodan za one koji tek po\u010dinju svoje prakse. 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