{"id":12694,"date":"2020-11-26T20:39:41","date_gmt":"2020-11-26T17:39:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1208"},"modified":"2025-06-16T10:43:36","modified_gmt":"2025-06-16T07:43:36","slug":"hatha-joga-stojeci-asane-za-trudnice","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/hatha-joga-stojeci-asane-za-trudnice\/","title":{"rendered":"Hatha-joga stoje\u0107i: asane za trudnice"},"content":{"rendered":"\n

Asane joge u stajanju u kompleksima za trudnice<\/h2>\n\n\n\n

\u010cesto su prvi za po\u010detnike<\/a> upravo stoje\u0107e joga poze. Ponekad na po\u010detku trudno\u0107e<\/a>se<\/a><\/a> preporu\u010duje isklju\u010divanje ovih stoje\u0107ih ve\u017ebi iz trena\u017enih kompleksa i povratak njima tek u drugom tromjese\u010dju<\/a>. Ali ukoliko nema kontraindikacija od strane doktora na fizi\u010dku aktivnost, praksa jednostavnih ili ve\u0107 dobro savladanih asana potpuno je sigurna. Pravilno izvo\u0111enje stoje\u0107ih asana detaljno je obja\u0161njeno u video lekcijama<\/a> sajta.<\/p>\n\n\n\n

Ako nivo pripreme jo\u0161 nije visok, stoje\u0107e asane se mogu izvoditi uz potporu ili uz zid. Va\u017eno je obratiti pa\u017enju na redoslijed poza u odabranom kompleksu: na primjer, za prevenciju varikoze va\u017eno je nakon stoje\u0107ih asana izvesti obrnute.<\/p>\n\n\n\n

Izvo\u0111enju kompleksa za trudnice sa stoje\u0107im asanama, kao uostalom i svim ostalim treningima<\/a>, treba prethoditi zagrijavanje<\/a>. Osim toga, ne treba misliti da za stoje\u0107e poze nije potrebno koristiti strunja\u010du<\/a>: ona \u0107e sprije\u010diti klizanje i za\u0161tititi od povreda pri izvo\u0111enju asana srednjeg i visokog nivoa slo\u017eenosti<\/a>.<\/p>\n\n\n\n

Stoje\u0107e poze joge ni\u017eeg nivoa slo\u017eenosti<\/h3>\n\n\n\n

Za po\u010detnike joge, od stoje\u0107ih asana je dobro za po\u010detak nau\u010diti Tadasanu i Utthita Trkonasanu.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Tadasana se smatra osnovom mnogih stoje\u0107ih asana, a mo\u017ee se koristiti i za opu\u0161tanje izme\u0111u izvo\u0111enja slo\u017eenijih vje\u017ebi. Glavna stvar pri zauzimanju poza Planine je stabilan polo\u017eaj, jer je osnovni cilj Tadasane postizanje ravnote\u017ee u tijelu. Stopala u Tadasani su paralelna i spojena, ruke su ispru\u017eene uz tijelo, tjeme se prote\u017ee prema vrhu, a ki\u010dma je ispravljena. U drugoj polovini trudno\u0107e noge u Tadasani mogu biti razmaknute: stomaku treba biti udobno. Asana oblikuje lijepo dr\u017eanje tijela i pobolj\u0161ava cirkulaciju krvi.<\/p>\n\n\n\n

Da biste u\u0161li u Utthita Trikonasanu, potrebno je razdvojiti noge na oko metar \u0161irine, a ruke podi\u0107i u visini ramena. Zatim, okrenite stopala (desno malo unutra, a lijevo – 90 stepeni prema vani), nagnite tijelo ulijevo i dodirnite gle\u017eanj rukom. Ruke trebaju \u010diniti jednu liniju. Zadr\u017eite pozu oko 30 sekundi, a zatim ponovite na desnu stranu. Asana iste\u017ee prepone, ja\u010da noge, i poma\u017ee kod zatvora.<\/p>\n\n\n\n

Stoje\u0107e asane: srednji nivo<\/h3>\n\n\n\n

Trudnicama koje ve\u0107 imaju odre\u0111eno iskustvo u prakticiranju hatha joge preporu\u010duje se uklju\u010divanje Vrikshasane i Prasarita Padottanasane u trena\u017eni kompleks.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Vrik\u015dasana (polo\u017eaj Drveta) se preporu\u010duje za osloba\u0111anje od bolova u le\u0111ima, za lije\u010denje ravnih stopala i za normalizaciju biolo\u0161kih ritmova. Za pravilno izvo\u0111enje polo\u017eaja, stanite u Tadasanu, podignite desnu nogu i pritisnite je uz unutra\u0161nji dio lijeve noge. U zavisnosti od va\u0161e fizi\u010dke spremnosti, nogu stavite iznad ili ispod koljena; no, strogo je zabranjeno pritiskati stopalo uz koljeno. Stopalo bi trebalo kao da pritiska nogu, koja zauzvrat stvara protisak. Ruke mogu biti sastavljene u namaste polo\u017eaju ili, u te\u017eoj varijanti, podignute sa spojenim dlanovima iznad glave. Nakon nekoliko ciklusa disanja, vje\u017ebu ponovite stoje\u0107i na desnoj nozi.<\/p>\n\n\n\n

Prasarita Padottanasana otvara preponsko podru\u010dje, pripremaju\u0107i tijelo majke za porod. Poza podrazumijeva sagibanje s nogama \u0161iroko razmaknutim. Varijacije poze ovise o polo\u017eaju ruku. One mogu biti polo\u017eene na pod, spojene u klju\u010d \u0161ake ili podlaktice, slo\u017eene u namaste iza le\u0111a. Iz polo\u017eaja Prasarita Padottanasana tako\u0111er se izvode \u010du\u010dnjevi, kotrljanja i uvijanja.<\/p>\n\n\n\n

Staja\u0107e asane visoke slo\u017eenosti<\/h3>\n\n\n\n

Napredne prakse uklju\u010duju u komplekse joge<\/a> asane stoje\u0107i, koje zahtijevaju ozbiljnu fizi\u010dku pripremu, poput Garudasane i Natarajasane.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Polo\u017eaj orla ili Garudasana ima ljekovit u\u010dinak kod pro\u0161irenih vena, pobolj\u0161ava cirkulaciju, ja\u010da mi\u0161i\u0107e nogu, radi na zglobovima, kukovima i ramenima. Da biste u\u0161li u Garudasan iz po\u010detnog polo\u017eaja Planine, potrebno je saviti noge u koljenima i omotati lijevu nogu oko desne. Zatim trebate preplesti ruke: obi\u010dno se prepli\u0107u u suprotnom smjeru. Va\u017eno je paziti da ki\u010dma ostane ravna prilikom postavljanja asane. Poza se dr\u017ei nekoliko ciklusa disanja, a zatim se vje\u017eba ponavlja na drugu stranu.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Natarajasana, ili pozicija Kralja plesa, ima umiruju\u0107e dejstvo na nervni sistem, aktivira krvotok u preponama, ja\u010da le\u0111a i otvara grudni ko\u0161. Iz po\u010detnog polo\u017eaja (Tadasana) lijeva ruka se pru\u017ea naprijed, dok se desna noga savija u koljenu, povla\u010di unatrag i prema gore, zatim se desna ruka povla\u010di unazad, hvata za prst na nozi i nastavlja podizanje stopala dok bedro ne bude paralelno sa podom. Nakon toga, rame se rotira prema vani, a lakat se di\u017ee prema gore. Ravnote\u017eu u pozi treba odr\u017eavati oko 15-30 sekundi, a zatim je potrebno ponoviti sve isto stoje\u0107i na desnoj nozi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asane joge u stajanju u kompleksima za trudnice \u010cesto su prvi za po\u010detnike upravo stoje\u0107e joga poze. Ponekad na po\u010detku trudno\u0107ese preporu\u010duje isklju\u010divanje ovih stoje\u0107ih…<\/p>\n","protected":false},"author":11,"featured_media":6643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga stoje\u0107i za trudnice - stoje\u0107e asane na Momslab<\/title>\n<meta name=\"description\" content=\"Joga stoje\u0107i za trudnice. 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