{"id":12698,"date":"2020-11-26T20:55:17","date_gmt":"2020-11-26T17:55:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1214"},"modified":"2025-06-16T10:44:27","modified_gmt":"2025-06-16T07:44:27","slug":"asana-joge-za-ruke-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/asana-joge-za-ruke-2\/","title":{"rendered":"Joga vje\u017ebe za ja\u010danje zglobova ruku i zape\u0161\u0107a"},"content":{"rendered":"\n
Mnogi se pitaju – mo\u017ee li se tokom trudno\u0107e baviti jogom? Na\u0161 odgovor je svakako da, pogotovo kada je rije\u010d o jogi za ja\u010danje ruku. Njome se ja\u010daju zglobovi i rade na \u0161akama – a sve to \u0107e biti potrebno mladoj mami u prvim mjesecima nakon poroda, kako bi stalno podizala i nosila bebu. Jo\u0161 jedna prednost joge je \u0161to se mi\u0161i\u0107i ja\u010daju uz o\u010duvanje urednih \u017eenstvenih formi. Uostalom, niste atleti\u010darka, ve\u0107 mama!<\/p>\n\n\n\n
A to su samo fizi\u010dke manifestacije! A ne zaboravimo da je osnova joge i unutra\u0161nje stanje. Na primjer, sjede\u0107i s ispravljenim le\u0111ima, skupljenih ruku u “namaste” i koncentriraju\u0107i se na disanje, mo\u017eete se osloboditi neva\u017enih misli, posvetiti vrijeme sebi i svojim emocijama, osjetiti svoje tijelo i jednostavno se napuniti novom snagom i energijom. Ako ovo dopunite i praksama disanja, to \u0107e biti jednostavno predivno!<\/p>\n\n\n\n<\/figure>\n\n\n\n
A postoje li kontraindikacije?<\/h2>\n\n\n\n
Rijetko, ali postoje. Hajde da to razmotrimo:<\/p>\n\n\n\n
\n
povrede laktova, zape\u0161\u0107a ili ramenih zglobova (bilo pro\u0161le ili postoje\u0107e)<\/li>\n\n\n\n
hipertenzija<\/li>\n\n\n\n
individualne kontraindikacije u trudno\u0107i<\/li>\n<\/ul>\n\n\n\n
Ako imate i najmanju sumnju – posavjetujte se s ljekarom ili stru\u010dnjakom za jogu. Asane joge nikada nisu namijenjene da nanesu \u0161tetu, ali u va\u0161em slu\u010daju je bolje predvidjeti sve i biti sigurna da \u0107e sve biti u redu s vama i bebom.<\/p>\n\n\n\n
Asane za ruke i ramena<\/h2>\n\n\n\n
Marjaryasana<\/p>\n\n\n\n
\n
Stanite na sve \u010detiri, dlanovi i koljena se oslanjaju na prostirku, ruke su ispru\u017eene.<\/li>\n\n\n\n
Izvodite sklekove usmjeravaju\u0107i zdjelicu prema gore<\/li>\n\n\n\n
Pazite da laktovi idu uz tijelo, nemojte ih odvoditi u stranu<\/li>\n\n\n\n
Iz ovog polo\u017eaja izvodite lagano uvijanje: oslanjaju\u0107i se na desnu ruku, podignite lijevu ruku prema gore i lagano je pomaknite unazad iza le\u0111a<\/li>\n\n\n\n
Ponovite uvijanje, oslanjaju\u0107i se na lijevu ruku i podi\u017eu\u0107i lijevu navi\u0161e i unazad.<\/li>\n<\/ol>\n\n\n\n
Ova asana doprinosi ja\u010danju ruku i razvoju pokretljivosti ramenih zglobova.<\/p>\n\n\n\n
Vrijeme praktikovanja asane: 30 sekundi<\/p>\n\n\n\n
Adho Mukha Svanasana<\/p>\n\n\n\n
\n
Stanite na prostirku<\/li>\n\n\n\n
Sagnite se i postavite dlanove paralelno nogama<\/li>\n\n\n\n
Mo\u017eete blago saviti koljena<\/li>\n\n\n\n
Istegnite se usmjeravaju\u0107i zdjelicu prema gore<\/li>\n\n\n\n
Poku\u0161ajte opustiti vrat i glavu<\/li>\n<\/ol>\n\n\n\n
Ova asana je usmjerena na pokretljivost lopatica i, opet, ramenih zglobova. Mo\u017ee se izvesti u kombinaciji s Marjaryasanom.<\/p>\n\n\n\n
Vrijeme izvo\u0111enja asane: 30 sekundi – 1 minuta<\/p>\n\n\n\n<\/figure>\n\n\n\n
Pa\u0161\u010dima Namaskarasana<\/p>\n\n\n\n
\n
Sjednite na prostirku, ispravite le\u0111a<\/li>\n\n\n\n
Spoji prste ruku iza le\u0111a u namaste<\/li>\n\n\n\n
Povucite spojene prste ruku ka potiljku ili lopaticama<\/li>\n\n\n\n
Zadr\u017eite se u ovoj pozi i di\u0161ite<\/li>\n<\/ol>\n\n\n\n
Asana doprinosi opu\u0161tanju uma i tijela, te ja\u010da ramene zglobove i cervikotorakalni dio.<\/p>\n\n\n\n
Vrijeme izvo\u0111enja asane: 1 minuta<\/p>\n\n\n\n<\/figure>\n\n\n\n
Parvatasana<\/p>\n\n\n\n
\n
Sjednite na prostirku<\/li>\n\n\n\n
Spoji prste ruku u zaklju\u010dak<\/li>\n\n\n\n
Podignite spojene prste ruku iznad glave s podignutim dlanovima prema gore<\/li>\n\n\n\n
Ispravite se i otvorite grudni ko\u0161<\/li>\n<\/ol>\n\n\n\n
Ova asana elimini\u0161e reumatske bolove, a u kombinaciji s Pa\u0161\u010dima Namaskarasana poma\u017ee ja\u010danju ramena.<\/p>\n\n\n\n
Vrijeme praktikovanja asane: 30 sekundi<\/p>\n\n\n\n<\/figure>\n\n\n\n
Gomukhasana za ruke<\/p>\n\n\n\n
\n
Sjednite na prostirku<\/li>\n\n\n\n
Podignite desnu ruku iznad glave<\/li>\n\n\n\n
Zavrnite desnu ruku iza le\u0111a, savijte lakat i usmjerite dlan dolje<\/li>\n\n\n\n
Zaokrenite lijevu ruku iza le\u0111a, savijte lakat usmjeravaju\u0107i dlan prema gore<\/li>\n\n\n\n
Spoji dlanove desne i lijeve ruke<\/li>\n\n\n\n
Zadr\u017eite se u asani neko vrijeme<\/li>\n\n\n\n
Pa\u017eljivo razmotajte ruke i ponovite vje\u017ebu zamjenjuju\u0107i ruke<\/li>\n<\/ol>\n\n\n\n
Ova asana otvara grudni ko\u0161 i doprinosi poravnanju ki\u010dme. Kako bi se razradili ramenjeni zglobovi, korisno je mijenjati ruke.<\/p>\n\n\n\n
Vrijeme prakse asane: 1-2 minute<\/p>\n\n\n\n<\/figure>\n\n\n\n
Garudasana<\/p>\n\n\n\n
\n
Stanite na prostirku, ispravite ki\u010dmu<\/li>\n\n\n\n
Ispravite desnu nogu<\/li>\n\n\n\n
Obmotajte desnu nogu oko lista lijeve noge<\/li>\n\n\n\n
Obmotajte lijevu ruku oko desne i spojite dlanove<\/li>\n\n\n\n
Postepeno se spu\u0161tajte, ne odmotavaju\u0107i noge<\/li>\n\n\n\n
Sa laktovima poku\u0161ajte dosegnuti koljena<\/li>\n<\/ol>\n\n\n\n
Doprinosi razvoju fleksibilnosti zglobova nogu i ruku, razvija fleksibilnost ramenjenih zglobova.<\/p>\n\n\n\n
Vrijeme izvo\u0111enja asane: 30 sekundi – 1 minuta<\/p>\n\n\n\n
Sve ove asane mogu se prakticirati pojedina\u010dno ili u kombinaciji jedna s drugom ili s drugim asanama za razli\u010dite grupe zglobova ili mi\u0161i\u0107a.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Nekoliko korisnih savjeta:<\/strong><\/p>\n\n\n\n
\n
ako vam je te\u0161ko sjediti na prostirci za jogu, nabavite vi\u0161u i mek\u0161u prostirku ili stavite ispod zdjelice jastu\u010di\u0107 ili ciglu za jogu<\/li>\n\n\n\n
pri izvo\u0111enju asana poku\u0161ajte dr\u017eati le\u0111a ravno<\/li>\n\n\n\n
poku\u0161ajte ne gurati rebra prema naprijed<\/li>\n\n\n\n
ulazite u asane polako i glatko, izbjegavaju\u0107i nagle pokrete i trzanja<\/li>\n\n\n\n
radite asane onoliko koliko mo\u017eete, ne pretjerujte<\/li>\n\n\n\n
izvr\u0161ite zagrijavanje prije prakse<\/li>\n\n\n\n
poku\u0161ajte vje\u017ebati svaki dan.<\/li>\n<\/ul>\n\n\n\n
Sjetite se da joga nije fitnes i nije bodibilding. Sve radnje su ovdje mekane, glatke i usmjerene na odr\u017eavanje unutra\u0161njeg komfora i smirenosti. Nakon \u0161to usavr\u0161ite tehniku, dopunite asane tehnikama disanja, i tada \u0107e vje\u017ebanje joge donijeti vi\u0161e zadovoljstva i unutra\u0161nje harmonije.<\/p>\n\n\n\n
Na na\u0161oj stranici smo odabrali joga asane za ruke i ramena koje su pogodne za trudnice u bilo kojem stadiju. Osim toga, pobrinuli smo se da se mo\u017eete pripremiti za praksu: na\u0161i video tutorijali su dopunjeni zagrijavanjem i savjetima za praksu. Ipak, preporu\u010dujemo da se u slu\u010daju nedoumica posavjetujete s lije\u010dnikom.<\/p>\n","protected":false},"excerpt":{"rendered":"
Mnogi se pitaju – mo\u017ee li se tokom trudno\u0107e baviti jogom? Na\u0161 odgovor je svakako da, pogotovo kada je rije\u010d o jogi za ja\u010danje ruku….<\/p>\n","protected":false},"author":11,"featured_media":6663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\n
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