{"id":12720,"date":"2020-11-26T22:32:40","date_gmt":"2020-11-26T19:32:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1254"},"modified":"2025-06-16T10:49:19","modified_gmt":"2025-06-16T07:49:19","slug":"s-nogu-na-glavu-obrnute-asane-joge","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/s-nogu-na-glavu-obrnute-asane-joge\/","title":{"rendered":"Za\u0161to uklju\u010diti obrnute asane u svakodnevnu praksu?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Prednosti i mane &#8216;obrnutih&#8217; asana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">U ovom \u010dlanku \u0107emo razmotriti uticaj ovih poza na ljudski organizam. Prvo, praktikanti obrnutih asana \u010desto primijete da, nakon pravilnog izvo\u0111enja inverzionih poza, kao da ne\u0161to &#8216;klikne&#8217; u njihovom razmi\u0161ljanju. Tako postajemo pozitivniji, otvoreniji, br\u017ee mislimo i donosimo odluke. Djelimi\u010dno, to se doga\u0111a zato \u0161to se pobolj\u0161ava krvotok &#8211; sva krv se &#8216;vra\u0107a&#8217; dole, ka srcu i glavi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drugo, pored toga opu\u0161tamo mi\u0161i\u0107e koji su obi\u010dno napeti &#8211; lumbalni dio, kao i podru\u010dje du\u017e ki\u010dme. Zbog boljeg krvotoka ja\u010daju se krvni sudovi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na\u017ealost, obrnute asane nisu korisne za sve. Me\u0111u manama se mogu navesti odre\u0111ene kontraindikacije za asane. Na primjer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obilne menstruacije;<\/li>\n\n\n\n<li>povi\u0161en pritisak;<\/li>\n\n\n\n<li>bolesti srca;<\/li>\n\n\n\n<li>problemi sa ki\u010dmom.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg\" alt=\"\" class=\"wp-image-6766\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-768x1152.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1024x1536.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1366x2048.jpg 1366w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-800x1200.jpg 800w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Prednosti obrnute asane posebno za trudnice<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Normalizacija hormonalne ravnote\u017ee, \u010dime se smanjuje nivo hormona stresa, \u0161to je dobro i za bebu.<\/li>\n\n\n\n<li>Smanjenje pritiska ploda na maj\u010dine organe, \u0161to pru\u017ea privremeno olak\u0161anje.<\/li>\n\n\n\n<li>Prevencija varikoznih vena i pobolj\u0161anje protoka krvi, jer smanjujemo stalni pritisak u predelu nogu.<\/li>\n\n\n\n<li>Prevencija gr\u010deva u stopalima i potkolenicama.<\/li>\n\n\n\n<li>Zasi\u0107enje ploda kiseonikom.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Sigurnosna tehnika pri izvo\u0111enju<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ako trudnica nema kontraindikacija za izvo\u0111enje, prije po\u010detka potrebno je uvjeriti se u sljede\u0107e:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; prostor &#8211; udaljite se od o\u0161trih stolova, nestabilnih stolica i ostalog namje\u0161taja;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; oslonac &#8211; ne smijete biti izdani; NE izvodite asane na krevetu sa federima, na naduvanom ili vodenom du\u0161eku, da ne bi do\u0161lo do povreda; odgovarat \u0107e neklizaju\u0107i prostirka ili debeli pokriva\u010d na podu;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; ne podr\u017eavamo asane &#8211; za po\u010detnike je dovoljno 30-60 sekundi da shvate kako na\u0161e tijelo reaguje na optere\u0107enje tokom trudno\u0107e.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg\" alt=\"\" class=\"wp-image-6767\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg 677w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-198x300.jpg 198w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-66x100.jpg 66w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-297x450.jpg 297w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099.jpg 740w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Poza breze<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ne treba izvoditi pozu previ\u0161e revno. Kod velikog stomaka analog poze su podignute ravne noge na zid. Efekt \u0107e biti vrlo sli\u010dan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uobi\u010dajeni redoslijed izvo\u0111enja:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Le\u017ee\u0107i na prostirci, napinjemo trbu\u0161ne mi\u0161i\u0107e i podi\u017eemo noge, karlicu i donji dio le\u0111a.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Osjetite te\u017einu na ramenima, ne preoptere\u0107ujte vrat!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jo\u0161 jedna varijanta izvo\u0111enja sa stolicom ili sofom. Molimo vas, provjerite stabilnost nogara stolice &#8211; naslonite je na zid i zamolite bli\u017enje da vam pomognu u\u0107i i iza\u0107i iz poze.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg\" alt=\"\" class=\"wp-image-6768\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Preokrenute asane: savijanje nogu prema glavi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poza poma\u017ee kod anemije, kao i \u010desto aktuelnog problema zatvora kod trudnica. Noge podi\u017eemo postepeno, poma\u017eu\u0107i se rukama. Ruke prenesite i postavite iza tijela, donji dio le\u0111a poku\u0161ajte dr\u017eati ravnim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Da biste sebi pomogli, postavite stolicu na kraj prostirke i spustite stopala na sjedi\u0161te.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"958\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg\" alt=\"\" class=\"wp-image-6769\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-300x281.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-768x718.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1536x1436.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-2048x1915.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-100x94.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-481x450.jpg 481w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1283x1200.jpg 1283w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Obratite pa\u017enju na ovu asanu ako \u017eelite smanjiti otok, rije\u0161iti se glavobolje i olak\u0161ati osje\u0107aj u le\u0111ima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za razliku od uobi\u010dajene tehnike asane &#8211; u ovoj ne poku\u0161avamo dota\u0107i nogama pod.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg\" alt=\"\" class=\"wp-image-6770\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Prevrnute asane: stoj na glavi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pozicija je pogodna za one koji ve\u0107 imaju dovoljno <a href=\"https:\/\/momslab.app\/blog\/joga-dla-prodvinutyh-sloznye-asany\/\">iskustva u jogi<\/a>. Poma\u017ee protiv lo\u0161eg raspolo\u017eenja, nesanice i apatije.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u017eno! Po\u017eeljno je prakticirati ovu asanu pod nadzorom. Kleknite, zatim se oslonite glavom o pod, \u010dvrsto je fiksiraju\u0107i rukama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Polako ispravite noge i po\u010dnite se \u201ehodati\u201c bli\u017ee rukama i glavi. Savijene noge podi\u017eite naizmjeni\u010dno i na kraju ih potpuno ispravite kako biste formirali pozu. Pazite na pritisak i osje\u0107aj bilo kakvog nelagode u tijelu!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nemojte preoptere\u0107ivati glavu i vrat, preusmjeravajte te\u017einu na rameni pojas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zaklju\u010dak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Inverzione poze su dobra za rad na kraju treninga, kada je tijelo ve\u0107 zagrijano. Ako nemate dovoljno vremena, zagrijte barem podru\u010dje le\u0111a i vrata. Mo\u017eete jednostavno nekoliko puta uraditi kompleks asana \u00ab<a href=\"https:\/\/momslab.app\/blog\/sura-namaskara-kompleks-privetstvie-solncu\/\" target=\"_blank\" rel=\"noreferrer noopener\">pozdrav suncu<\/a>\u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posebno je korisno uklju\u010diti invertovane asane nakon ravnote\u017ee na nogama. Da biste dobili maksimalnu korist, praktikujte \u0160avasanu nakon inverzionih poza.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prednosti i mane &#8216;obrnutih&#8217; asana U ovom \u010dlanku \u0107emo razmotriti uticaj ovih poza na ljudski organizam. Prvo, praktikanti obrnutih asana \u010desto primijete da, nakon pravilnog&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-bs","category-zensko-zdravlje-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Preokrenute asane u trudno\u0107i: koristi i kontraindikacije<\/title>\n<meta name=\"description\" content=\"Preokrenute asane (inverzijske) uti\u010du na hormonalnu ravnote\u017eu budu\u0107e majke. O kontraindikacijama i koristima takvih yoga poza pro\u010ditajte ovdje \u25bc\" \/>\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\/s-nogu-na-glavu-obrnute-asane-joge\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to uklju\u010diti obrnute asane u svakodnevnu praksu?\" \/>\n<meta property=\"og:description\" content=\"Preokrenute asane (inverzijske) uti\u010du na hormonalnu ravnote\u017eu budu\u0107e majke. 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