{"id":12708,"date":"2020-11-26T21:29:38","date_gmt":"2020-11-26T18:29:38","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1230"},"modified":"2025-06-16T10:47:37","modified_gmt":"2025-06-16T07:47:37","slug":"stoj-na-glavi-u-hatha-jogi-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/","title":{"rendered":"Stoj na glavi u hatha jogi"},"content":{"rendered":"\n

Kako pravilno stajati na glavi?<\/h2>\n\n\n\n

Ispravljati gre\u0161ke, postizati ta\u010dan polo\u017eaj tela u stajanju na glavi, jednako je te\u0161ko kao i prvi put u\u010diti \u0160ir\u0161asanu. Zato je va\u017eno od samog po\u010detka po\u0161tovati redoslijed ulaska u pozu i izlaska iz nje, potpuno kontroliraju\u0107i proces.<\/p>\n\n\n\n

Da li usvojiti asanu ili ne – svako odlu\u010duje sam, ali brojni plusevi koje organizam dobija od prakse \u010dine stajanje na glavi privla\u010dnim za one koji se bave jogom. Obrnuta asana poma\u017ee da se na novi na\u010din pogleda na okolni svijet, potvrde vlastite sposobnosti i daje sigurnost u svoje snage.<\/p>\n\n\n\n

\"Stajanje<\/figure>\n\n\n\n

Koristi stajanja na glavi<\/h3>\n\n\n\n

Pozitivan efekat ve\u017ebe na organizam ispoljava se na slede\u0107i na\u010din:<\/p>\n\n\n\n

\u2022 stimulacija dijelova mozga otklanja migrene, normalizuje rad \u017elijezda unutra\u0161nje sekrecije;<\/p>\n\n\n\n

\u2022 stabilizuje se hormonalna ravnote\u017ea<\/a>, pobolj\u0161ava se vid<\/a>, pam\u0107enje i pa\u017enja;<\/p>\n\n\n\n

\u2022 smanjuje se vjerovatno\u0107a depresije, poreme\u0107aja nervnog sistema;<\/p>\n\n\n\n

\u2022 poja\u010dava se metabolizam<\/a>, \u0161to doprinosi smanjenju te\u017eine;<\/p>\n\n\n\n

\u2022 zahvaljuju\u0107i pobolj\u0161anju protoka krvi mozak i unutra\u0161nji organi dobijaju vi\u0161e kisika, \u0161to smanjuje optere\u0107enje na srce;<\/p>\n\n\n\n

\u2022 reguli\u0161e se rad probavnog trakta i organa trbu\u0161ne \u0161upljine;<\/p>\n\n\n\n

\u2022 ja\u010daju se mi\u0161i\u0107i i lije\u010de bolesti mokra\u0107no-polnog sistema.<\/p>\n\n\n\n

Vje\u0161tine koordinacije pokreta ste\u010dene u \u0160ir\u0161asani mijenjaju percepciju samog sebe, podi\u017eu samopouzdanje, otpornost na stres i osvije\u0161tenost u djelovanju.<\/p>\n\n\n\n

Ne biste trebali raditi asanu ako imate sr\u010danu insuficijenciju, aterosklerozu, kataraktu, glaukom, bolesti bubrega, pomicanje intervertebralnih diskova i neka druga oboljenja. Prakticiranje stajanja na glavi tokom trudno\u0107e treba raditi pod nadzorom iskusnog instruktora. Trudnice prvenstveno razmi\u0161ljaju o sigurnosti bebe i njenom potpunom razvoju. Stoga, prije po\u010detka vje\u017ebanja, korisno je uzeti u obzir mogu\u0107e rizike i posavjetovati se s ljekarom.<\/p>\n\n\n\n

\"Stajanje<\/figure>\n\n\n\n

Tehnika stajanja na glavi<\/h3>\n\n\n\n

Preporu\u010duje se izvoditi vje\u017ebu najmanje 3-4 sata nakon jela prije glavnog kompleksa asana<\/a>, jer tijelo ne smije biti umorno i napeto za ulazak u \u0160ir\u0161asanu.<\/p>\n\n\n\n

Redoslijed radnji:<\/h4>\n\n\n\n

1. Stanite na koljena, postavite podlaktice na nekoliko puta presavijeni pokriva\u010d, postavljaju\u0107i laktove u \u0161irini ramena;<\/p>\n\n\n\n

2. Ispletite prste ruku u bravicu i spojite ih \u010dvrsto, dlanove postavite na \u017eeljenu ivicu pokriva\u010da, dodiruju\u0107i ga malim prstima;<\/p>\n\n\n\n

3. Pribli\u017eavaju\u0107i koljena laktovima, stavite glavu u isprepletene ruke tako da se prsti nalaze na potiljku, dok pole\u0111ina glave le\u017ei na pokriva\u010du;<\/p>\n\n\n\n

4. Kada glava zauzme stabilan polo\u017eaj izme\u0111u dlanova, podignite koljena od poda, oslanjaju\u0107i se samo na prste;<\/p>\n\n\n\n

5. Kada postanete stabilni, s izdahom istovremeno podignite noge savijene u koljenima i zadr\u017eite polo\u017eaj;<\/p>\n\n\n\n

6. Poku\u0161avaju\u0107i odr\u017eati ravnote\u017eu, postepeno ispravljajte noge, iste\u017eu\u0107i cijelo tijelo u jednu liniju.<\/p>\n\n\n\n

Izlaz iz poze se vr\u0161i laganim ponavljanjem istih akcija unazad.<\/p>\n\n\n\n

\"Stajanje<\/figure>\n\n\n\n

Po\u010detnicima<\/a> se preporu\u010duje da ovladaju tehnikom izvo\u0111enja stava na glavi sa pojednostavljenim varijantama:<\/p>\n\n\n\n

\u2022 Radite vje\u017ebu u uglu, oslanjaju\u0107i se pri podizanju nogu istovremeno na dva zida kako biste odr\u017eali ravnote\u017eu i simetri\u010dan polo\u017eaj tijela u pozi;<\/p>\n\n\n\n

\u2022 U\u0107i u stoje\u0107i polo\u017eaj, podi\u017eu\u0107i jednu nogu i nastavljaju\u0107i se oslanjati drugom nogom na prostirku. Kada nau\u010dite zadr\u017eati pozu s jednom podignutom nogom, mo\u017eete prije\u0107i na varijantu Shirshasan-e s podizanjem obje noge;<\/p>\n\n\n\n

\u2022 Podignite noge savijene u koljenima, pritiskaju\u0107i u gornjem polo\u017eaju bedra uz torzo, radite stoje\u0107i polo\u017eaj sa savijenim nogama. Nakon \u0161to savladate odr\u017eavanje ravnote\u017ee u ovom polo\u017eaju, zatim nastavite s izvo\u0111enjem klasi\u010dne Shirshasan-e.<\/p>\n\n\n\n

Kada se pojavi nelagoda ili bol u tijelu, trebali biste odmah iza\u0107i iz asane. U slu\u010daju pote\u0161ko\u0107a vezanih za podizanje i ispravljanje nogu, stoje\u0107i polo\u017eaj na glavi prakticira se u olak\u0161anim varijantama.<\/p>\n\n\n\n

\"Stajanje<\/figure>\n\n\n\n

Nijanse vje\u017ebe<\/h4>\n\n\n\n

1. Dok ste u \u0160ir\u0161asani, treba stalno kontrolisati polo\u017eaj tijela. Nepravilno izvo\u0111enje ove joga poze, pomjeranje optere\u0107enja mo\u017ee dovesti do povreda i na\u0161tetiti zdravlju.<\/p>\n\n\n\n

2. Te\u017eina treba biti ravnomjerno raspore\u0111ena na ruke – podlaktice i \u0161ake. Tokom vje\u017ebe treba da imate osje\u0107aj da mo\u017eete podi\u0107i glavu s poda. Na glavu otpada ne vi\u0161e od 30% te\u017eine.<\/p>\n\n\n\n

3. Podizanje i spu\u0161tanje spojenih nogu se de\u0161ava polako, na izdah, bez naprezanja stomaka.<\/p>\n\n\n\n

4. O\u010di ne smiju biti napregnute i crvene. Optere\u0107enje na o\u010di je znak nepravilnog izvo\u0111enja vje\u017ebe.<\/p>\n\n\n\n

5. Laktovi u \u0160ir\u0161asani se postavljaju u \u0161irini ramena. Treba kontrolisati ispup\u010denje karlice i stomaka, truditi se da tijelo bude u jednoj okomitoj liniji prema podu i usmjeriti ga prema gore.<\/p>\n\n\n\n

Vrijeme izvo\u0111enja stava na glavi tokom treninga joge je strogo individualno. Preporu\u010duje se po\u010detnicima da dr\u017ee pozu pola minute, postepeno pove\u0107avaju\u0107i trajanje do 10-15 minuta. Pa\u017eljiva priprema za izvo\u0111enje stava na glavi pomo\u0107i \u0107e u ispravnom razumijevanju tehnike poze, u\u010dinit \u0107e trening joge<\/a> korisnim za zdravlje i sigurnim.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kako pravilno stajati na glavi? Ispravljati gre\u0161ke, postizati ta\u010dan polo\u017eaj tela u stajanju na glavi, jednako je te\u0161ko kao i prvi put u\u010diti \u0160ir\u0161asanu. Zato…<\/p>\n","protected":false},"author":11,"featured_media":6712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"\nStoj na glavi za trudnice - tehnika izvo\u0111enja<\/title>\n<meta name=\"description\" content=\"Nau\u010diti stoj na glavi tokom trudno\u0107e je mogu\u0107e svakodnevnom praksom joge i pa\u017eljivim pra\u0107enjem tehnike izvo\u0111enja vje\u017ebe.\" \/>\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\/stoj-na-glavi-u-hatha-jogi-2\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stoj na glavi u hatha jogi\" \/>\n<meta property=\"og:description\" content=\"Nau\u010diti stoj na glavi tokom trudno\u0107e je mogu\u0107e svakodnevnom praksom joge i pa\u017eljivim pra\u0107enjem tehnike izvo\u0111enja vje\u017ebe.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/\" \/>\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 18:29:38+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 07:47:37+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-yoga-pose_1163-5412.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=\"4 \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\/stoj-na-glavi-u-hatha-jogi-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Stoj na glavi u hatha jogi\",\"datePublished\":\"2020-11-26 18:29:38+00\",\"dateModified\":\"2025-06-16 07:47:37+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/\"},\"wordCount\":829,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-yoga-pose_1163-5412.jpg\",\"articleSection\":[\"Mame nakon poro\u0111aja\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/\",\"url\":\"https:\/\/momslab.app\/blog\/bs\/stoj-na-glavi-u-hatha-jogi-2\/\",\"name\":\"Stoj na glavi za trudnice - 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