{"id":12696,"date":"2020-11-26T20:47:26","date_gmt":"2020-11-26T17:47:26","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1211"},"modified":"2025-06-16T10:43:54","modified_gmt":"2025-06-16T07:43:54","slug":"asane-joge-za-misice-i-straznjicu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/","title":{"rendered":"Joga za noge i stra\u017enjicu: principi izvo\u0111enja"},"content":{"rendered":"\n

Ja\u010damo stra\u017enjicu asanama iz le\u017ee\u0107eg polo\u017eaja<\/h2>\n\n\n\n

Da li ste znali da poznata poza zmije ne samo da raste\u017ee prednji dio tijela, ve\u0107 i ja\u010da stra\u017enjicu? Da biste u\u0161li u ovu pozu, stavite dlanove \u0161to bli\u017ee sebi i podignite se na rukama prema gore, na kraju ih potpuno ispru\u017eaju\u0107i. Noge i stra\u017enjica su napeti. Da biste je savr\u0161eno izveli, nemojte spu\u0161tati koljena i bedra na pod. Tako se oslonac prenosi na vanjsku stranu stopala, lagano ih raste\u017eu\u0107i.<\/p>\n\n\n\n

\"Asane<\/figure>\n\n\n\n

Manje poznata, ali ne manje korisna, je poza skakavca. Po\u010detnicima mo\u017ee izgledati te\u0161ka:<\/p>\n\n\n\n

    \n
  1. Lezite licem prema dole.<\/li>\n\n\n\n
  2. Podignite ravne noge prema gore, maksimalno ih napre\u017eu\u0107i.<\/li>\n\n\n\n
  3. Idealno je poku\u0161ati podi\u0107i grudni dio, tako da poza podse\u0107a na \u010damac.<\/li>\n<\/ol>\n\n\n\n

    Da bi asana bila ispravna, potrebno je zategnuti stra\u017enjicu i bedra. Da bismo asani dali zavr\u0161ni izgled, podi\u017eemo i ruke. Po\u010detnici mogu ostati u prethodnom polo\u017eaju.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    Asane iz sjede\u0107eg polo\u017eaja<\/h2>\n\n\n\n

    Joga za \u010dvrstu stra\u017enjicu uklju\u010duje pozu kuta. Sjednite i ra\u0161irite noge \u0161to je mogu\u0107e \u0161ire. Pazite da vam le\u0111a ostanu ravna. Ispru\u017eite ruke prema nogama (prsti gledaju prema gore) i dodirnite pal\u010deve na nogama. Ako vam fleksibilnost dozvoljava, dodirnite \u010delo s podom. Me\u0111utim, ako vam se le\u0111a povijaju i ne mo\u017eete ih kontrolirati, ostanite u polo\u017eaju gdje mo\u017eete “dr\u017eati” le\u0111a.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    Pozicija leptira tako\u0111er omogu\u0107ava da se dobro istegne unutarnja strana bedara i mi\u0161i\u0107i stra\u017enjice. Sjednite i kao u prethodnoj varijanti ispravite le\u0111a. Spojite stopala ispred sebe, maksimiziraju\u0107i petu prema stidnoj kosti. Ne smije biti neugodnih ili bolnih osje\u0107aja. Ako imate simfizitis, stavite potporu ispod koljena. Ako je u pozi ugodno, po\u010dnite lagano i postepeno ‘mahati’ gore i dolje koljenima, sli\u010dno pokretu leptira.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    Joga za stra\u017enjicu stoje\u0107i<\/h2>\n\n\n\n

    Pozicija stolice – tako\u0111er efikasan i siguran na\u010din da oja\u010date ne samo mi\u0161i\u0107e stra\u017enjice, ve\u0107 i bedara i le\u0111a, ako uklju\u010dite ruke.<\/p>\n\n\n\n

    Redoslijed izvo\u0111enja:<\/p>\n\n\n\n

    – noge u stabilnom polo\u017eaju u \u0161irini kukova;<\/p>\n\n\n\n

    – podi\u017eemo ruke iznad glave i udi\u0161emo;<\/p>\n\n\n\n

    – postepeno s izdahom spu\u0161tamo ruke i lagano se spu\u0161tamo do ugodnog polo\u017eaja, lagano savijaju\u0107i noge u koljenima;<\/p>\n\n\n\n

    – trup nagnut otprilike na 45 stepeni, a ravne ruke su nastavak trupa.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    Zadnja grupa mi\u0161i\u0107a butine tako\u0111e se dobro trenira kroz pozu ratnika:<\/p>\n\n\n\n

    – ra\u0161irite noge \u0161to je mogu\u0107e \u0161ire;<\/p>\n\n\n\n

    – okrenite torzo u stranu – jednu nogu blago savijte u koljenu tako da iznad pete formira ugao od 90 stepeni;<\/p>\n\n\n\n

    – zadnja noga je ispru\u017eena, mi\u0161i\u0107 iznad \u010da\u0161ice kolena mo\u017ee biti napet, peta ostaje na podu;<\/p>\n\n\n\n

    – ruke podignite uzdu\u017e tela, lagano iza glave – pazite da vam glava ne “upadne” u ramena;<\/p>\n\n\n\n

    – grudni ko\u0161 je otvoren.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    Joga za zadnjicu tako\u0111e zahteva kompenzacione ve\u017ebe. Na primer, pas okrenut prema dole. U zavr\u0161noj verziji, telo formira “trokut”, gde su zadnjice najvi\u0161a ta\u010dka u pozi, a oslonac je na ispru\u017eenim rukama i nogama. Mo\u017eete podi\u0107i pete s poda ako ose\u0107ate da je te\u0161ko ruke i le\u0111a regulisati u jednu ravnu liniju.<\/p>\n\n\n\n

    \"Asane<\/figure>\n\n\n\n

    U video lekcijama na programima \u201eMomsLab\u201c prona\u0107i \u0107ete kako kompletne komplekse koji uklju\u010duju vje\u017ebe za cijelo tijelo, tako i kratke cikluse za zadnjicu i noge.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ja\u010damo stra\u017enjicu asanama iz le\u017ee\u0107eg polo\u017eaja Da li ste znali da poznata poza zmije ne samo da raste\u017ee prednji dio tijela, ve\u0107 i ja\u010da stra\u017enjicu?…<\/p>\n","protected":false},"author":11,"featured_media":6656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga za stra\u017enjicu i noge - asane za ja\u010danje mi\u0161i\u0107a | Momslab<\/title>\n<meta name=\"description\" content=\"Joga za stra\u017enjicu i noge - koje asane su najbolje za ja\u010danje mi\u0161i\u0107a, njihove prednosti i tehnike izvo\u0111enja - pro\u010ditajte u na\u0161oj \u010dlanku \u00171\u001871\" \/>\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\/asane-joge-za-misice-i-straznjicu\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga za noge i stra\u017enjicu: principi izvo\u0111enja\" \/>\n<meta property=\"og:description\" content=\"Joga za stra\u017enjicu i noge - koje asane su najbolje za ja\u010danje mi\u0161i\u0107a, njihove prednosti i tehnike izvo\u0111enja - pro\u010ditajte u na\u0161oj \u010dlanku \u00171\u001871\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/\" \/>\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 17:47:26+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:43:54+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-indoors_23-2150170839.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\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\/asane-joge-za-misice-i-straznjicu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Joga za noge i stra\u017enjicu: principi izvo\u0111enja\",\"datePublished\":\"2020-11-26 17:47:26+00\",\"dateModified\":\"2025-06-16 07:43:54+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/\"},\"wordCount\":597,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-indoors_23-2150170839.jpg\",\"articleSection\":[\"Joga\",\"\u017densko zdravlje\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/asane-joge-za-misice-i-straznjicu\/\",\"name\":\"Joga za stra\u017enjicu i noge - 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