{"id":12714,"date":"2020-11-26T21:58:04","date_gmt":"2020-11-26T18:58:04","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1242"},"modified":"2025-06-16T10:48:26","modified_gmt":"2025-06-16T07:48:26","slug":"joga-u-borbi-protiv-depresije-i-stresa-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-u-borbi-protiv-depresije-i-stresa-2\/","title":{"rendered":"Joga pri depresiji – mo\u017ee li pomo\u0107i?"},"content":{"rendered":"\n

Antistresne vje\u017ebe protiv anksioznosti<\/h2>\n\n\n\n

Mnogi su primijetili da se nakon joge pobolj\u0161ava raspolo\u017eenje i ubla\u017eavaju potisnuta stanja. Sada mo\u017eemo govoriti o pozitivnom uticaju joge i sa nau\u010dne ta\u010dke gledi\u0161ta!<\/p>\n\n\n\n

Joga protiv depresije – je efikasna. Zbog toga \u0161to se tokom izvo\u0111enja kompleksa asana pove\u0107ava sadr\u017eaj gama-aminomaslene kiseline u tijelu, osje\u0107amo se smireno.<\/p>\n\n\n\n

Na primjer, isti doga\u0111aj prije i poslije prakse ima razli\u010dit utjecaj na osobu. Neuroni nisu tako uzbu\u0111eni kao \u0161to bi mogli biti. Zato vas je te\u017ee ‘nagovoriti’ na jake emocije, uklju\u010duju\u0107i tugu, bijes. Me\u0111utim, to uop\u0161te ne zna\u010di pasivnost. Naprotiv, vi ste poletni, ali smireni!<\/p>\n\n\n\n

Va\u017eno! Joga kod depresije poma\u017ee samo ako vam vje\u017ebe pri\u010dinjavaju zadovoljstvo. Za to je potrebno vje\u017ebati po programima gdje vam je prilago\u0111eno optimalno i sigurno optere\u0107enje. Na primjer, u praksama \u201eMomsLab” svakako uzimamo u obzir trenutno stanje organizma \u017eene.<\/em><\/p>\n\n\n\n

Asane kao na\u010din da pobolj\u0161ate stanje<\/h2>\n\n\n\n

Za trudnice je posebno va\u017eno uzeti u obzir ne samo faktor raspolo\u017eenja, ve\u0107 i tromjese\u010dje, kao i karakter razvoja trudno\u0107e. Ne zaboravljamo da majke imaju razli\u010dit nivo pripreme.<\/p>\n\n\n\n

Naredne prakse su prili\u010dno jednostavne za izvo\u0111enje, ali je ipak bolje da se posavjetujete sa svojim lije\u010dnikom, kao i s kvalificiranim trenerom koji se specijalizirao za jogu za trudnice.<\/p>\n\n\n\n

\"Joga<\/figure>\n\n\n\n

Baddha Konasana<\/strong> – jedna je od najjednostavnijih i naju\u010dinkovitijih asana. Mo\u017eete je izvoditi u nekoliko varijanti:<\/p>\n\n\n\n

    \n
  1. Prostite prostirku. Stavite jastuk ili bilo koje drugo stabilno uzdignu\u0107e pod karlicu, poput bloka za jogu ili debele knjige. Pazite da ‘sjedite’ na kosti karlice, bez naginjanja donjeg dijela le\u0111a unazad. Ne forsirajte i ne gurajte lopatice jedno prema drugom silom. Le\u0111a su prava zahvaljuju\u0107i ravnanju grudnog ko\u0161a i stabilnom polo\u017eaju na donjim karli\u010dnim kostima.<\/li>\n\n\n\n
  2. Uzmite bolster ili oblikujte iz debelog pokriva\u010da ne\u0161to poput ‘kokona’. Postavite ga vertikalno iza sebe i nje\u017eno lezite du\u017e du\u017eine bolstera. Udobno smjestite glavu i le\u0111a. Koljena savijte, kao u prethodnoj varijanti, ra\u0161irite ih u stranu. Stopala \u0161to bli\u017ee karlici.<\/li>\n<\/ol>\n\n\n\n

    Obratite pa\u017enju! Ako imate bolove ili nelagodu u podru\u010dju karlice, stavite pod koljena podloge – jastuke, knjige itd. Ostanite u zoni udobnog rastezanja.<\/p>\n\n\n\n

    Ostajemo u ovom polo\u017eaju do 10 minuta. Di\u0161emo mirno i poku\u0161avamo ‘loviti’ pauzu nakon udisaja i izdisaja.<\/p>\n\n\n\n

    \"Joga<\/figure>\n\n\n\n

    Prasarita Padottanasana – ne samo da pobolj\u0161ava raspolo\u017eenje, ve\u0107 i rastere\u0107uje le\u0111a<\/h4>\n\n\n\n

    Opet, mo\u017ee se izvoditi pod uvjetom da nema bolova u podru\u010dju karlice. U tom slu\u010daju radimo samo laganu varijaciju poze i ni u kojem slu\u010daju ne prenosimo te\u017einu samo na jednu nogu! Raspore\u0111ujemo optere\u0107enje nje\u017eno i ravnomjerno.<\/p>\n\n\n\n

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

      \n
    1. Stanite uzdu\u017e prostirke i ra\u0161irite noge koliko vam tijelo dozvoljava.<\/li>\n\n\n\n
    2. Nagnite se naprijed. Stomak se smje\u0161ta izme\u0111u bedara.<\/li>\n\n\n\n
    3. Ako mo\u017eete, dodirnite prostirku dlanovima ili \u010dak idite na laktove. Ali radite to samo ako je ugodno!<\/li>\n<\/ol>\n\n\n\n

      Posebno pa\u017eljivo pratite porast pritiska. Kod hipertenzije se ne preporu\u010duje.<\/p>\n\n\n\n

      \"Joga<\/figure>\n\n\n\n

      Balasana – bebi pozicija<\/h4>\n\n\n\n

      Vjerovatno najprijatnija i najopu\u0161taju\u0107a poza u jogi, koja tako\u0111e kompenzira optere\u0107enje le\u0111a i donjeg dijela le\u0111a. Za trudnice \u0107e biti posebno prijatna.<\/p>\n\n\n\n

      Zauzmite polo\u017eaj na sve \u010detiri. Pomjerite se unazad kukovima, nje\u017eno postavljaju\u0107i tijelo na koljena. Dlanovi ostaju ispru\u017eeni ispred ili ih opu\u0161teno postavite uz tijelo dlanovima okrenutim prema gore.<\/p>\n\n\n\n

      Trudnicama \u0107e biti udobnije ra\u0161iriti koljena i spojiti stopala, \u0161to \u0107e biti ugodnije za stomak.<\/p>\n\n\n\n

      \"Joga<\/figure>\n\n\n\n

      Viparita Karani – protiv apatije i varikoze<\/h2>\n\n\n\n

      Jednostavnija verzija “breze” za trudnice kako bi se pobolj\u0161ao venski protok.<\/p>\n\n\n\n

      Tehnika:<\/p>\n\n\n\n

        \n
      1. prostirka se postavlja uz bilo koju stabilnu vertikalnu povr\u0161inu – na primjer, uz zid;<\/li>\n\n\n\n
      2. stavite valjak ili jastuk ispod zida;<\/li>\n\n\n\n
      3. savinete noge i legnete na bok okomito na zid;<\/li>\n\n\n\n
      4. po\u010dnite se postepeno okretati na le\u0111a tako da donji dio le\u0111a bude na jastuku, a noge na zidu.<\/li>\n<\/ol>\n\n\n\n

        Lezite tako 1-2 minute za po\u010detak. Poku\u0161ajte se opustiti i slu\u0161ajte svoje tijelo. Nakon poze korisno je le\u0107i i opustiti se s ispru\u017eenim nogama.<\/p>\n\n\n\n

        \"Joga<\/figure>\n\n\n\n

        Sarvangasana<\/a> – te\u017ea verzija<\/h2>\n\n\n\n

        Ako ste napredniji i prakticirate jogu ve\u0107 du\u017ee vrijeme, prethodnu asanu mo\u017eete zakomplicirati koriste\u0107i vi\u0161u potporu – stabilnu stolicu.<\/p>\n\n\n\n

        Postepeno podi\u017eite ispru\u017eene noge, zatim kukove – u predjelu donjeg dijela le\u0111a pridr\u017eavajte se dlanovima. Pazite da se podru\u010dje vrata ne optere\u0107uje. Neka te\u017eina uglavnom le\u017ei na ramenima.<\/p>\n\n\n\n

        \"Joga<\/figure>\n\n\n\n

        Ananda Balasana – kao sretno dijete!<\/h2>\n\n\n\n

        Osim \u0161to je ova poza \u201evesela i laka\u201c, ona tako\u0111er dobro poma\u017ee kod problema s probavnim traktom. Izvo\u0111enje je vrlo prijatno:<\/p>\n\n\n\n

          \n
        1. le\u017eimo na prostirci – ispod donjeg dijela le\u0111a mo\u017ee biti mali jastuk;<\/li>\n\n\n\n
        2. savijemo koljena, ra\u0161irimo ih u strane do udobnog rastezanja i pridr\u017eavamo rukama stopala.<\/li>\n<\/ol>\n\n\n\n

          Neka te\u017eina nogu uradi sve sama od sebe, ne napre\u017eemo stomak.<\/p>\n\n\n\n

          Vje\u017eba opu\u0161ta i pove\u0107ava pokretljivost zgloba kuka, \u0161to je korisno tokom trudno\u0107e.<\/p>\n\n\n\n

          Savasana – zavr\u0161ni i obavezni dio dobre prakse<\/h4>\n\n\n\n

          Neki misle da se lako mogu sna\u0107i bez savasane, ali u stvari, poza donosi dublji smisao za oporavak organizma. Pripremite udobnu deku, lezite na pod – pazite da je ki\u010dma ravna, a glava \u201ene pada\u201c prema ramenima. Dlanovi i stopala su opu\u0161teni.<\/p>\n\n\n\n

          U slu\u010daju da je le\u017eanje na le\u0111ima ve\u0107 neudobno, mo\u017eete staviti jastuk ispod jedne strane za udobnost.<\/p>\n\n\n\n

          Joga protiv stresa i depresije – dodajemo meditacije<\/a><\/h2>\n\n\n\n

          Tijekom \u0161avasane ili bilo koje druge opu\u0161taju\u0107e poze preporu\u010dujemo uklju\u010divanje meditativnih tehnika, \u010dije su snimke predstavljene u programima \u00abMomsLab\u00bb. Ne te\u017eite da se odmah oslobodite svih misli. To je nemogu\u0107e, stoga u po\u010detku samo primijetite svaku od njih.<\/p>\n\n\n\n

          Zamislite da je svaka va\u0161a misao – dragocjeni kamen koji dr\u017eite u ruci. Smjestite ga u zami\u0161ljeni kov\u010deg. U\u010dinite to isto sa svakom misli koja \u0107e dolaziti sljede\u0107a. Prije ili kasnije, tok zabrinjavaju\u0107ih misli \u0107e usporiti. Zatvorite “kov\u010deg” i obe\u0107ajte mu se vratiti kasnije, nakon zavr\u0161etka meditacije.<\/p>\n\n\n\n

          Uklju\u010dite i duboke tehnike opu\u0161taju\u0107eg disanja. Dovoljno je posvetiti od 10 minuta dnevno kako biste osjetili trenutni rezultat. Uklju\u010dite meditativne prakse tokom dana dok obavljate rutinske aktivnosti.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Antistresne vje\u017ebe protiv anksioznosti Mnogi su primijetili da se nakon joge pobolj\u0161ava raspolo\u017eenje i ubla\u017eavaju potisnuta stanja. Sada mo\u017eemo govoriti o pozitivnom uticaju joge i…<\/p>\n","protected":false},"author":11,"featured_media":6743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"\nJoga protiv depresije i stresa kod trudnica - borba s neurozom<\/title>\n<meta name=\"description\" content=\"Joga protiv stresa i depresije u trudno\u0107i - uz pomo\u0107 joge mogu\u0107e je boriti se s neurozom i ostati smiren radi zdravlja budu\u0107e bebe.\" \/>\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\/joga-u-borbi-protiv-depresije-i-stresa-2\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Joga pri depresiji - 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