{"id":5908,"date":"2024-06-24T23:12:45","date_gmt":"2024-06-24T23:12:45","guid":{"rendered":"https:\/\/zen2fit.com\/?p=5908"},"modified":"2024-09-24T11:10:29","modified_gmt":"2024-09-24T11:10:29","slug":"10-intermediate-yoga-poses","status":"publish","type":"post","link":"https:\/\/zen2fit.com\/bs\/10-intermediate-yoga-poses\/","title":{"rendered":"Pobolj\u0161ajte svoju rutinu uz ovih 10 joga poza srednjeg nivoa"},"content":{"rendered":"<div class=\"wp-block-uagb-container author-box-in-post-wrapper uagb-block-21b75d8f alignwide uagb-is-root-container\">\n<div class=\"wp-block-uagb-image uagb-block-012c71b7 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none author-image-in-post\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/07\/trainer.webp\" alt=\"\" class=\"uag-image-7419\" width=\"100\" height=\"100\" title=\"trener\" role=\"img\"><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"written-by-label has-text-color has-link-color wp-elements-54d139b8ce73913e5c1af2edfd2e387c wp-block-paragraph\" style=\"color:#616161c4;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:20px;font-size:15px\">Napisao\/la<\/p>\n\n\n\n<div class=\"wp-block-uagb-info-box uagb-block-81930025 uagb-infobox__content-wrap  uagb-infobox-icon-above-title uagb-infobox-image-valign-top author-info-in-post\"><div class=\"uagb-ifb-content\"><div class=\"uagb-ifb-title-wrap\"><h3 class=\"uagb-ifb-title\"><a href=\"https:\/\/app.zen2fit.com\/trainers\/adrienn-wolf\">Adrienn Wolf<\/a><\/h3><\/div><p class=\"uagb-ifb-desc\">Sveobuhvatna stru\u010dnost u sportu, jogi i energetskom iscjeljivanju<\/p><\/div><\/div>\n<\/div><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Jeste li spremni da uzmete svoje <a href=\"https:\/\/zen2fit.com\/bs\/how-to-start-yoga-your-journey\/\" target=\"_blank\" rel=\"noreferrer noopener\">praksa joge<\/a> na sljede\u0107i nivo? Ako ve\u0107 neko vrijeme vje\u017ebate jogu i \u017eelite izazvati sebe, uklju\u010divanje srednjih poza u va\u0161u rutinu mo\u017ee vam pomo\u0107i da unaprijedite svoju praksu i produbite vezu izme\u0111u uma i tijela. U ovom \u010dlanku \u0107emo istra\u017eiti 15 srednjih poza joge koje \u0107e va\u0161u praksu podi\u0107i na nove visine. Hajde da zaronimo!<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Sadr\u017eaj<\/h2><nav><ul><li><a href=\"#1-dhanurasana\">1. Dhanurasana<\/a><ul><li><a href=\"#benefits-of-dhanurasana\">Prednosti Dhanurasane:<\/a><\/li><li><a href=\"#tips-for-practicing-dhanurasana\">Savjeti za prakticiranje Dhanurasane:<\/a><\/li><\/ul><\/li><li><a href=\"#2-paschimottanasana\">2. Pa\u0161imottanasana<\/a><ul><li><a href=\"#benefits-of-paschimottanasana\">Prednosti Paschimottanasana:<\/a><\/li><li><a href=\"#tips-for-practicing-paschimottanasana\">Savjeti za prakticiranje Paschimottanasane:<\/a><\/li><\/ul><\/li><li><a href=\"#3-savasana\">3. \u0160avasana<\/a><ul><li><a href=\"#benefits-of-savasana\">Prednosti Savasane:<\/a><\/li><li><a href=\"#tips-for-practicing-savasana\">Savjeti za praktikovanje Savasane:<\/a><\/li><\/ul><\/li><li><a href=\"#4-sukhasana\">4. Sukhasana<\/a><ul><li><a href=\"#benefits-of-easy-pose\">Prednosti Easy Pose-a:<\/a><\/li><li><a href=\"#tips-for-practicing-easy-pose\">Savjeti za vje\u017ebanje jednostavnih poza:<\/a><\/li><\/ul><\/li><li><a href=\"#5-matsyasana\">5. Matsjasana<\/a><ul><li><a href=\"#benefits-of-fish-pose\">Prednosti poze ribe:<\/a><\/li><li><a href=\"#tips-for-practicing-fish-pose\">Savjeti za vje\u017ebanje poze ribe:<\/a><\/li><\/ul><\/li><li><a href=\"#6-parsva-balasana\">6. Par\u0161va Balasana<\/a><ul><li><a href=\"#benefits-of-thread-the-needle-parsva-balasana\">Prednosti Parsva Balasane s koncem u iglu:<\/a><\/li><li><a href=\"#tips-for-practicing-thread-the-needle-parsva-balasana\">Savjeti za vje\u017ebanje Parsva Balasane s koncem u iglu:<\/a><\/li><\/ul><\/li><li><a href=\"#7-ardha-purvottanasana\">7. Ardha Purvottanasana\u00a0<\/a><ul><li><a href=\"#benefits-of-reverse-tabletop\">Prednosti obrnute radne plo\u010de:<\/a><\/li><li><a href=\"#tips-for-practicing-reverse-tabletop\">Savjeti za vje\u017ebanje obrnutog stolnog bacanja:<\/a><\/li><\/ul><\/li><li><a href=\"#8-mandukasana\">8. Mandukasana<\/a><ul><li><a href=\"#benefits-of-frog-pose\">Prednosti poze \u017eabe:<\/a><\/li><li><a href=\"#tips-for-practicing-frog-pose\">Savjeti za vje\u017ebanje poze \u017eabe:<\/a><\/li><\/ul><\/li><li><a href=\"#9-supta-parivritta-vrschikasana\">9. Supta Parivritta Vrschikasana<\/a><ul><li><a href=\"#benefits-of-scorpions-twist\">Prednosti Scorpions Twista:<\/a><\/li><li><a href=\"#tips-for-practicing-scorpions-twist\">Savjeti za vje\u017ebanje Scorpions Twista:<\/a><\/li><\/ul><\/li><li><a href=\"#10-supta-matsyendrasana\">10. Supta Matsyendrasana<\/a><ul><li><a href=\"#benefits-of-supine-spinal-twist\">Prednosti uvrtanja ki\u010dme u le\u017ee\u0107em polo\u017eaju:<\/a><\/li><li><a href=\"#tips-for-practicing-supine-spinal-twist\">Savjeti za vje\u017ebanje uvrtanja ki\u010dme u le\u017ee\u0107em polo\u017eaju:<\/a><\/li><\/ul><\/li><li><a href=\"#conclusion\">Zaklju\u010dak\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-dhanurasana\">1. Dhanurasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dhanurasana, poznata i kao poza luka, sna\u017ean je zavoj unazad koji iste\u017ee cijeli prednji dio tijela, a istovremeno ja\u010da mi\u0161i\u0107e le\u0111a. Da biste vje\u017ebali ovu pozu, lezite na stomak, savijte koljena i ispru\u017eite se unazad kako biste uhvatili gle\u017enjeve. Dok udi\u0161ete, podignite prsa i bedra od poda, stvaraju\u0107i tijelom oblik luka. Zadr\u017eite pozu nekoliko udaha, osje\u0107aju\u0107i istezanje u prsima, ramenima i bedrima. Izdahnite da biste se opustili i ponovite po \u017eelji.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-118b3852 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Screenshot-2024-06-25-at-01.01.46-1024x525.png ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Screenshot-2024-06-25-at-01.01.46.png 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Screenshot-2024-06-25-at-01.01.46.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Screenshot-2024-06-25-at-01.01.46-1024x525.png\" alt=\"\" class=\"uag-image-6667\" width=\"2484\" height=\"1274\" title=\"Snimak ekrana-2024-06-25-at-01.01.46\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-dhanurasana\">Prednosti Dhanurasane:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dhanurasana ne samo da otvara va\u0161a prsa i ramena, ve\u0107 i stimulira va\u0161e trbu\u0161ne organe, pobolj\u0161avaju\u0107i probavu. Ova poza tako\u0111er poma\u017ee u ubla\u017eavanju stresa i umora, energiziraju\u0107i va\u0161e tijelo i um.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-dhanurasana\">Savjeti za prakticiranje Dhanurasane:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se podi\u017eete u Dhanurasanu, fokusirajte se na izdu\u017eivanje ki\u010dme i opu\u0161tanje vrata. Ako vam je te\u0161ko dosegnuti gle\u017enjeve, mo\u017eete koristiti traku za jogu ili pe\u0161kir da premostite taj jaz. Ne zaboravite duboko disati i slu\u0161ati svoje tijelo, idu\u0107i samo onoliko daleko koliko vam je ugodno.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-paschimottanasana\">2. Pa\u0161imottanasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paschimottanasana, ili sjede\u0107i prednji sagib, je umiruju\u0107i polo\u017eaj koji iste\u017ee cijeli stra\u017enji dio tijela, od peta do glave. Da biste vje\u017ebali ovaj polo\u017eaj, sjednite na pod s nogama ispru\u017eenim ispred sebe. Udahnite da biste izdu\u017eili ki\u010dmu, a zatim izdahnite da biste se savili naprijed iz kukova, pose\u017eu\u0107i za stopalima ili gle\u017enjevima. Dozvolite glavi da se opusti i duboko di\u0161ite u ovom polo\u017eaju, zadr\u017eavaju\u0107i se nekoliko udaha ili du\u017ee.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-36fd4e20 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/faceless-woman-doing-seated-forward-bend-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/faceless-woman-doing-seated-forward-bend-scaled.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/faceless-woman-doing-seated-forward-bend-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/faceless-woman-doing-seated-forward-bend-1024x683.jpg\" alt=\"\" class=\"uag-image-6011\" width=\"1024\" height=\"683\" title=\"bezli\u010dna-\u017eena-koja-sjedi-u-nagibu-prema-prijed\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-paschimottanasana\">Prednosti Paschimottanasana:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Paschimottanasana poma\u017ee u smirivanju uma i ubla\u017eavanju anksioznosti i stresa. Ova poza tako\u0111er iste\u017ee tetive koljena, donji dio le\u0111a i ramena, pobolj\u0161avaju\u0107i fleksibilnost i poti\u010du\u0107i osje\u0107aj opu\u0161tenosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-paschimottanasana\">Savjeti za prakticiranje Paschimottanasane:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ako vam je te\u0161ko dosegnuti stopala, mo\u017eete koristiti remen ili pe\u0161kir da ih omotate oko stopala i dr\u017eite se. Ne zaboravite da vam ki\u010dma bude duga i da izbjegavate savijanje le\u0111a. Sa svakim izdisajem, dopustite sebi da dublje utonete u pozu, pronalaze\u0107i blago istezanje bez forsiranja ili naprezanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-savasana\">3. \u0160avasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Savasana, poznata i kao poza le\u0161a, duboko je opu\u0161taju\u0107a poza koja se obi\u010dno praktikuje na kraju sesije joge. Lezite na le\u0111a s ispru\u017eenim nogama i rukama oslonjenim uz tijelo. Zatvorite o\u010di i dopustite svom tijelu da se potpuno opusti, prepu\u0161taju\u0107i se potpori tla ispod vas. Ostanite u ovoj pozi nekoliko minuta, fokusiraju\u0107i se na dah i otpu\u0161taju\u0107i svaku napetost ili stres.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0aceddef wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Savasana_Corps-Pose-1-1024x683.jpg ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Savasana_Corps-Pose-1-scaled.jpg 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Savasana_Corps-Pose-1-scaled.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Savasana_Corps-Pose-1-1024x683.jpg\" alt=\"\" class=\"uag-image-6668\" width=\"5322\" height=\"3548\" title=\"Mlada jogi atraktivna \u017eena u Savasana pozi, bijela pozadina potkrovlja\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-savasana\">Prednosti Savasane:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Savasana poma\u017ee u smirivanju nervnog sistema i podsti\u010de duboku relaksaciju. Ova poza omogu\u0107ava va\u0161em tijelu i umu da integri\u0161u prednosti va\u0161e joga prakse, ostavljaju\u0107i vas osvje\u017eenim i podmla\u0111enim.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-savasana\">Savjeti za praktikovanje Savasane:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prona\u0111ite miran i udoban prostor gdje mo\u017eete le\u0107i bez ikakvih ometanja. Koristite podupira\u010de poput \u0107ebadi ili jastuka kako biste poduprli svoje tijelo i smjestili se \u0161to udobnije. Dozvolite da vam se disanje prirodno produbi i omek\u0161a i otpustite sve misli ili brige koje se pojave. Jednostavno budite prisutni u ti\u0161ini Savasane.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-sukhasana\">4. Sukhasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Laka poza, ili Sukhasana, je jednostavna sjede\u0107a poza koja poti\u010de uzemljenje i opu\u0161tanje. Sjednite na pod prekri\u017eenih nogu, stavljaju\u0107i ruke na koljena ili bedra. Zatvorite o\u010di i fokusirajte se na dah, dopu\u0161taju\u0107i tijelu da se smjesti u udoban i opu\u0161ten polo\u017eaj.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b8429749 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-easy-pose-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-easy-pose.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-easy-pose.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-easy-pose-1024x576.webp\" alt=\"\" class=\"uag-image-6669\" width=\"1920\" height=\"1080\" title=\"Ad-In-01-easy-pose\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-easy-pose\">Prednosti Easy Pose-a:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Laka poza poma\u017ee u smirivanju uma i otvaranju kukova. Ova poza se \u010desto koristi za meditaciju i pranajamu, omogu\u0107avaju\u0107i vam da prona\u0111ete ti\u0161inu i unutra\u0161nji mir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-easy-pose\">Savjeti za vje\u017ebanje jednostavnih poza:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ako vam je sjedenje na podu neugodno, mo\u017eete sjesti na presavijenu deku ili jastuk kako biste podigli bokove. Dr\u017eite ki\u010dmu ispru\u017eenu, a ramena opu\u0161tena, omogu\u0107avaju\u0107i da vam dah slobodno te\u010de. Ako vam misli po\u010dnu lutati, nje\u017eno vratite pa\u017enju na dah i sada\u0161nji trenutak.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-matsyasana\">5. Matsjasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poza ribe, ili Matsyasana, je blagi savitak unazad koji otvara prsa i grlo. Lezite na le\u0111a s ispru\u017eenim nogama i rukama oslonjenim uz tijelo. Stavite ruke ispod kukova, dlanovima okrenutim prema dolje. Udahnite da biste podigli prsa i izvili le\u0111a, dopu\u0161taju\u0107i da vrh glave nje\u017eno dodirne tlo. Ostanite u ovom polo\u017eaju nekoliko udaha, a zatim se polako opustite i odmorite.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-4f8a8ee9 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-9.webp-fish-pose-1024x574.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-9.webp-fish-pose.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-9.webp-fish-pose.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-9.webp-fish-pose-1024x574.webp\" alt=\"\" class=\"uag-image-6670\" width=\"1920\" height=\"1076\" title=\"Ad-In-03-9.webp-posa-ribe\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-fish-pose\">Prednosti poze ribe:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poza ribe iste\u017ee prednji dio tijela, uklju\u010duju\u0107i prsa, grlo i abdomen. Ova poza tako\u0111er stimulira \u0161titnu \u017elijezdu i pobolj\u0161ava dr\u017eanje.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-fish-pose\">Savjeti za vje\u017ebanje poze ribe:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se podi\u017eete u polo\u017eaj Ribe, fokusirajte se na izdu\u017eivanje ki\u010dme i otvaranje grudnog ko\u0161a. Ako vam glava ne dodiruje pod udobno, mo\u017eete ispod staviti presavijenu deku ili blok za potporu. Ne zaboravite duboko disati i opustiti se u polo\u017eaju, dopu\u0161taju\u0107i tijelu da lagano oslobodi napetost.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-parsva-balasana\">6. Par\u0161va Balasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Provla\u010denje konca u iglu ili Parsva Balasana je varijacija Balasane, ili Dje\u010djeg polo\u017eaja, koja omogu\u0107ava blago uvijanje ki\u010dme. Po\u010dnite u polo\u017eaju za stolom, s rukama i koljenima na podu. Udahnite da biste ispru\u017eili desnu ruku prema plafonu, a zatim izdahnite da biste je provukli ispod lijeve ruke, odmaraju\u0107i desno rame i uho na podu. Ostanite u ovom polo\u017eaju nekoliko udaha, a zatim promijenite stranu.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-9d42316d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thread-the-Needle-0-16-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thread-the-Needle-0-16-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thread-the-Needle-0-16-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Thread-the-Needle-0-16-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6671\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana &quot;Provuci iglu - konac 0-16&quot;\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-thread-the-needle-parsva-balasana\">Prednosti Parsva Balasane s koncem u iglu:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ova poza poma\u017ee u osloba\u0111anju napetosti u gornjem dijelu le\u0111a i ramenima, a istovremeno iste\u017ee kukove i ki\u010dmu. Parsva Balasana, pozicija s koncem u iglu, poti\u010de opu\u0161tanje i mo\u017ee pomo\u0107i u ubla\u017eavanju stresa i anksioznosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-thread-the-needle-parsva-balasana\">Savjeti za vje\u017ebanje Parsva Balasane s koncem u iglu:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok provla\u010dite ruku ispod, fokusirajte se na to da vam bokovi budu u ravni, a ki\u010dma duga. Ako vam rame ne dose\u017ee udobno tlo, mo\u017eete ispod staviti presavijenu deku ili blok za potporu. Dozvolite da vas disanje vodi dublje u uvrtanje, pronalaze\u0107i blago istezanje bez ikakvog naprezanja.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-ardha-purvottanasana\">7. Ardha Purvottanasana&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Obrnuta poza za stolom, ili Ardha Purvottanasana, je poza koja ja\u010da ruke, ramena i trup, a istovremeno otvara prsa i kukove. Po\u010dnite tako \u0161to \u0107ete sjesti na pod s ispru\u017eenim nogama ispred sebe. Stavite ruke iza kukova, prste usmjerene prema stopalima. Udahnite da biste podigli kukove od poda, stvaraju\u0107i ravnu liniju od glave do peta. Zadr\u017eite polo\u017eaj nekoliko udaha, a zatim se polako spustite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-6f648697 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-reverse-tabletop-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-reverse-tabletop.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-reverse-tabletop.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-01-reverse-tabletop-1024x576.webp\" alt=\"\" class=\"uag-image-6672\" width=\"1920\" height=\"1080\" title=\"Ad-In-01-obrnuta-stolna-plo\u010da\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-reverse-tabletop\">Prednosti obrnute radne plo\u010de:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obrnuta poza na stolu ja\u010da mi\u0161i\u0107e gornjeg dijela tijela, uklju\u010duju\u0107i ruke, ramena i trup. Ova poza tako\u0111er iste\u017ee prsa i ramena, pobolj\u0161avaju\u0107i dr\u017eanje i poti\u010du\u0107i osje\u0107aj otvorenosti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-reverse-tabletop\">Savjeti za vje\u017ebanje obrnutog stolnog bacanja:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se podi\u017eete u obrnuti polo\u017eaj za stomak, fokusirajte se na aktiviranje trbu\u0161nih mi\u0161i\u0107a i pritiskanje rukama i petama. Dr\u017eite vrat dugim i izbjegavajte utonu\u0107e u ramena. Ako vam je podizanje kukova od poda izazovno, mo\u017eete po\u010deti vje\u017ebaju\u0107i sa savijenim koljenima i postepeno raditi na ispravljanju nogu. Ne zaboravite duboko disati i slu\u0161ati svoje tijelo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-mandukasana\">8. Mandukasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poza \u017eabe, ili Mandukasana, je duboka vje\u017eba za otvaranje kukova koja iste\u017ee unutra\u0161nju stranu bedara i prepone. Po\u010dnite na rukama i koljenima, a zatim polako ra\u0161irite koljena, dr\u017ee\u0107i gle\u017enjeve u liniji s koljenima. Savijte stopala i pritisnite vrhove stopala o pod. Polako spustite podlaktice na pod, dopu\u0161taju\u0107i da se prsa stope s podom. Ostanite u ovom polo\u017eaju nekoliko udaha, a zatim polako iza\u0111ite iz njega.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-294bc694 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Frog-Pose-0-33-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Frog-Pose-0-33-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Frog-Pose-0-33-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Frog-Pose-0-33-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6673\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana \u017daba-Poza-0-33\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-frog-pose\">Prednosti poze \u017eabe:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poza \u017eabe poma\u017ee u osloba\u0111anju napetosti u kukovima i preponama, pobolj\u0161avaju\u0107i fleksibilnost i pokretljivost. Ova poza tako\u0111er stimulira trbu\u0161ne organe i mo\u017ee pomo\u0107i u probavi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-frog-pose\">Savjeti za vje\u017ebanje poze \u017eabe:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se spu\u0161tate u polo\u017eaj \u017eabe, fokusirajte se na to da vam kukovi budu u liniji s koljenima, a stopala savijena. Ako vam podlaktice ne dose\u017eu udobno tlo, mo\u017eete ispod staviti presavijenu deku ili blok za potporu. Dozvolite da vas disanje vodi dublje u polo\u017eaj, pronalaze\u0107i blago istezanje bez ikakve boli ili nelagode.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-supta-parivritta-vrschikasana\">9. Supta Parivritta Vrschikasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160korpionov uvijanje, ili Supta Parivritta Vrschikasana, je napredna poza koja kombinuje savijanje unazad sa uvijanjem. Po\u010dnite tako \u0161to \u0107ete le\u017eati na stomaku sa ispru\u017eenim nogama i rukama pored tela. Savijte koljena i posegnite unazad da biste uhvatili gle\u017enjeve, sli\u010dno Dhanurasani. Udahnite da biste podigli grudi i bedra od poda, a zatim izdahnite da biste okrenuli trup udesno, pose\u017eu\u0107i lijevom nogom prema desnom ramenu. Zadr\u017eite pozu nekoliko udaha, a zatim promijenite stranu.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-21b89660 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-06-scorpion-twist-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-06-scorpion-twist.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-06-scorpion-twist.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-06-scorpion-twist-1024x576.webp\" alt=\"\" class=\"uag-image-6675\" width=\"1920\" height=\"1080\" title=\"Ad-In-06-scorpion-twist\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-scorpions-twist\">Prednosti Scorpions Twista:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Scorpions Twist iste\u017ee prednji dio tijela, uklju\u010duju\u0107i prsa, ramena i bedra. Ova poza tako\u0111er ja\u010da mi\u0161i\u0107e le\u0111a i pobolj\u0161ava fleksibilnost ki\u010dme.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-scorpions-twist\">Savjeti za vje\u017ebanje Scorpions Twista:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se podi\u017eete u Scorpions Twist, fokusirajte se na izdu\u017eivanje ki\u010dme i opu\u0161tanje vrata. Ako vam je te\u0161ko dosegnuti gle\u017enjeve, mo\u017eete koristiti traku za jogu ili pe\u0161kir da premostite taj prostor. Ne zaboravite duboko disati i slu\u0161ati svoje tijelo, idu\u0107i samo onoliko daleko koliko vam je ugodno.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-supta-matsyendrasana\">10. Supta Matsyendrasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uvrtanje ki\u010dme u le\u017ee\u0107em polo\u017eaju ili Supta Matsyendrasana je blago uvrtanje koje osloba\u0111a napetost u ki\u010dmi i iste\u017ee kukove i donji dio le\u0111a. Po\u010dnite tako \u0161to \u0107ete le\u017eati na le\u0111ima s ispru\u017eenim nogama. Savijte desno koljeno i privijte ga uz prsa, a zatim ga prekri\u017eite preko tijela na lijevu stranu. Ispru\u017eite desnu ruku u stranu, dlanom okrenutim prema gore. Ostanite u ovom polo\u017eaju nekoliko udaha, a zatim promijenite stranu.<\/p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-a594f530 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img loading=\"lazy\" decoding=\"async\" srcset=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Supine-Spinal-Twist-0-7-screenshot-1024x576.webp ,https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Supine-Spinal-Twist-0-7-screenshot.webp 780w, https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Supine-Spinal-Twist-0-7-screenshot.webp 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Supine-Spinal-Twist-0-7-screenshot-1024x576.webp\" alt=\"\" class=\"uag-image-6674\" width=\"1920\" height=\"1080\" title=\"Snimak ekrana u le\u017ee\u0107em polo\u017eaju - Spinalni Twist 0-7\" role=\"img\"><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-supine-spinal-twist\">Prednosti uvrtanja ki\u010dme u le\u017ee\u0107em polo\u017eaju:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Uvrtanje ki\u010dme u le\u017ee\u0107em polo\u017eaju poma\u017ee u osloba\u0111anju napetosti u ki\u010dmi i pobolj\u0161anju pokretljivosti ki\u010dme. Ovaj polo\u017eaj tako\u0111er iste\u017ee kukove i donji dio le\u0111a, poti\u010du\u0107i opu\u0161tanje i smanjuju\u0107i bol u donjem dijelu le\u0111a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tips-for-practicing-supine-spinal-twist\">Savjeti za vje\u017ebanje uvrtanja ki\u010dme u le\u017ee\u0107em polo\u017eaju:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dok se uvijate, fokusirajte se na to da oba ramena budu uzemljena, a ki\u010dma ispru\u017eena. Ako vam koljeno ne mo\u017ee udobno dosezati tlo, mo\u017eete ispod staviti presavijenu deku ili blok za potporu. Dozvolite da vas disanje vodi dublje u uvrtanje, pronalaze\u0107i blago istezanje bez ikakvog naprezanja ili nelagode.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\">Zaklju\u010dak&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uklju\u010divanjem ovih 15 joga poza srednjeg nivoa u svoju rutinu, mo\u017eete unaprijediti svoju praksu i produbiti vezu uma i tijela. Zapamtite da uvijek slu\u0161ate svoje tijelo i vje\u017ebate sa svjesno\u0161\u0107u i po\u0161tovanjem. U\u017eivajte u istra\u017eivanju ovih poza i otkrivanju novih nivoa snage, fleksibilnosti i opu\u0161tenosti na svom joga putovanju!<\/p>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-9969fd13 wp-block-button\"><div class=\"uagb-cta__wrap\"><h3 class=\"uagb-cta__title\">Vje\u017eba joge za srednji nivo<\/h3><p class=\"uagb-cta__desc\">Podignite svoju joga praksu na vi\u0161i nivo i produbite vezu izme\u0111u uma i tijela uz Zen2Fit. Pogledajte na\u0161 kompletan joga trening za srednji nivo i transformi\u0161ite svoju praksu uz stru\u010dno vodstvo nadohvat ruke!<br><\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.zen2fit.com\/program\/yin-yoga-through-elements\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_self\" rel=\"noopener noreferrer\">Pro\u010ditajte vi\u0161e<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Are you ready to take your yoga practice to the next level? If you&#8217;ve been practicing yoga for a while and are looking to challenge yourself, incorporating intermediate poses into your routine can help you elevate your practice and deepen your mind-body connection. In this article, we will explore 15 intermediate yoga poses that will take your practice to new heights. Let&#8217;s dive in!<\/p>","protected":false},"author":1,"featured_media":6676,"comment_status":"open","ping_status":"open","sticky":false,"template":"post-preview","format":"standard","meta":{"_crdt_document":"","_uag_custom_page_level_css":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-5908","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"uagb_featured_image_src":{"full":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",1920,1076,false],"thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-150x150.webp",150,150,true],"medium":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-300x168.webp",300,168,true],"medium_large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-768x430.webp",768,430,true],"large":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-1024x574.webp",1024,574,true],"1536x1536":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-1536x861.webp",1536,861,true],"2048x2048":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",1920,1076,false],"trp-custom-language-flag":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",18,10,false],"depicter-thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-200x112.webp",200,112,true],"custom-featured-image":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",1124,630,false],"gform-image-choice-sm":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",300,168,false],"gform-image-choice-md":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",400,224,false],"gform-image-choice-lg":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose.webp",600,336,false],"crp_thumbnail":["https:\/\/zen2fit.com\/wp-content\/uploads\/2024\/06\/Ad-In-03-7.webp-boat-pose-128x220.webp",128,220,true]},"uagb_author_info":{"display_name":"Adrienn Wolf","author_link":"https:\/\/zen2fit.com\/bs\/author\/amilaljutovic\/"},"uagb_comment_info":0,"uagb_excerpt":"Are you ready to take your yoga practice to the next level? If you've been practicing yoga for a while and are looking to challenge yourself, incorporating intermediate poses into your routine can help you elevate your practice and deepen your mind-body connection. In this article, we will explore 15 intermediate yoga poses that will&hellip;","_links":{"self":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5908","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/comments?post=5908"}],"version-history":[{"count":0,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/posts\/5908\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media\/6676"}],"wp:attachment":[{"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/media?parent=5908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/categories?post=5908"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zen2fit.com\/bs\/wp-json\/wp\/v2\/tags?post=5908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}