{"id":12724,"date":"2020-11-26T22:50:39","date_gmt":"2020-11-26T19:50:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1260"},"modified":"2025-06-16T10:49:54","modified_gmt":"2025-06-16T07:49:54","slug":"joga-i-zenska-zanesenost-tokom-pms","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/joga-i-zenska-zanesenost-tokom-pms\/","title":{"rendered":"Da li je joga \u0161tetna za vrijeme PMS-a i menstruacije"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Asane tokom predmenstrualnog sindroma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Svaka \u017eena do\u017eivljava PMS razli\u010dito. Nekome sve izgleda sivo, neko postaje nervozan i ljut, dok druge osje\u0107aju bol u grudima i stomaku. Simptomi se mogu pojaviti pojedina\u010dno ili u kombinaciji. Joga tokom PMS-a ili menstruacije treba biti opu\u0161taju\u0107a i \u0161to je mogu\u0107e udobnija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pa\u017enja! Ako se osje\u0107ate jako lo\u0161e, a va\u0161i simptomi PMS-a nisu kao obi\u010dno, odmah se obratite ljekaru. Tako \u0107ete mo\u0107i prepoznati ozbiljnije probleme sa \u017eenskim zdravljem u ranoj fazi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Me\u0111utim, ako su simptomi umjereni, mo\u017eemo sebi poku\u0161ati olak\u0161ati stanje uz pomo\u0107 joge. Tako\u0111er \u0107emo odgovoriti na pitanje &#8211; da li se mo\u017ee vje\u017ebati joga tokom PMS-a ako nema zdravstvenih problema.<\/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\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg\" alt=\"Joga i \u017eena: vje\u017ebanje tokom PMS-a\" class=\"wp-image-6784\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Joga i menstruacija &#8211; da ili ne?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne mo\u017eemo strogo re\u0107i \u201ene\u201c za \u017eene tokom menstruacije. Ako se osje\u0107ate dobro, ne bi trebalo biti razloga da mijenjate svoju uobi\u010dajenu praksu. Pri vje\u017ebanju je potrebno obratiti pa\u017enju na neke nijanse u zavisnosti od: intenziteta krvarenja, va\u0161ih snaga za uobi\u010dajene asane, emocionalnog stanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako se osje\u0107ate lo\u0161ije, preporu\u010dujemo da potpuno odgodite vje\u017ebanje ili modifikujete vje\u017ebe prema svojim potrebama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neke \u017eene osje\u0107aju dolazak menstruacije. To mo\u017ee biti sedmicu dana, dan ili dva prije. U ovom periodu mo\u017eete pomo\u0107i sebi posebnim asanama da smanjite nelagodu, ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>imate nadutost ili zatvor, asane s blagim uvijanjem iz sjede\u0107eg polo\u017eaja mogu pomo\u0107i;<\/li>\n\n\n\n<li>imate glavobolju ili vas \u201esve nervira\u201c &#8211; koristite opu\u0161taju\u0107e poze s nagibima i pregibima;<\/li>\n\n\n\n<li>kod stresa i umora &#8211; osim asana, ovdje mo\u017ee pomo\u0107i praksa pranajame da obogatite mozak kisikom i dodate energiju.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg\" alt=\"Joga i \u017eena: vje\u017ebanje tokom PMS-a\" class=\"wp-image-6783\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta jo\u0161 u\u010diniti i kako olak\u0161ati PMS:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; pratite svoju ishranu, na primjer, vode\u0107i dnevnik ishrane tokom perioda PMS-a; kod nadutosti i problema sa probavom smanjite unos namirnica koje izazivaju gasove &#8211; kao \u0161to su mahunarke, gazirana pi\u0107a, itd.;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; poku\u0161ajte i\u0107i ranije na spavanje kako biste potpuno obnovili snagu organizma<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; ako je mogu\u0107e, ne planirajte aktivnosti koje izazivaju stres &#8211; kafi\u0107 s prijateljicom da, ali dugi red u paso\u0161 slu\u017ebi &#8211; poslije.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Joga za PMS: <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi-dla-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">asane<\/a> kod problema<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ako se osje\u0107ate dovoljno sna\u017eno za izvo\u0111enje poza, neke od njih mogu pomo\u0107i u ubla\u017eavanju bola i otklanjanju tu\u017enih misli. Mo\u017eete izabrati da izvedete samo jednu ili ih kombinovati u kratki kompleks:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Kod problema s probavom i nadutosti poku\u0161ajte izvoditi asane koje nje\u017eno uklju\u010duju mi\u0161i\u0107e stomaka &#8211; Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Ako imate napetost i stres, glavobolju ili oticanje &#8211; \u0160avasana, Supta Baddha Konasana;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Prije po\u010detka menstruacije poku\u0161ajte s pozom gdje je zdjelica podignuta iznad nivoa srca &#8211; Sarvangasana, Halasana, Adho Mukha Svanasana.<\/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\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg\" alt=\"Joga i \u017eena: vje\u017ebanje tokom PMS-a\" class=\"wp-image-6786\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Ako su po\u010deli menstrualni ciklus<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Odaberite antistresne, spore i umiruju\u0107e sekvence. Dobre su poze za otvaranje zdjelice, ukoliko menstruacija nije preobilna. Kada postoji nelagodnost, preokrenute asane privremeno odlo\u017eite. Isto va\u017ei za jake uvijanja i dugotrajne stati\u010dke napetosti u trbu\u0161noj regiji.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oslonite se samo na svoje stanje i savjet ljekara, ako primijetite ozbiljnije probleme. Lagane asane i vje\u017ebe disanja osloba\u0111aju od stresa, normalizuju disanje i unos kisika u organizam, pobolj\u0161avaju limfnu i krvnu cirkulaciju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posvetite posebnu pa\u017enju svom emocionalnom stanju tokom praktikovanja joge za vrijeme menstruacije &#8211; isprobajte meditativne prakse i podcaste na temu razvoja svjesnosti. Sve to mo\u017eete prona\u0107i u programima \u00abMomsLab\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Asane tokom predmenstrualnog sindroma Svaka \u017eena do\u017eivljava PMS razli\u010dito. Nekome sve izgleda sivo, neko postaje nervozan i ljut, dok druge osje\u0107aju bol u grudima i&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[824,821],"tags":[],"class_list":["post-12724","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>Joga za PMS - trening i vje\u017ebe bez \u0161tete<\/title>\n<meta name=\"description\" content=\"Praktikovanje joge tokom PMS-a ili tokom menstruacije mo\u017ee smanjiti bolne osje\u0107aje. 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