{"id":482551,"date":"2023-08-14T11:15:13","date_gmt":"2023-08-14T09:15:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=482551"},"modified":"2023-08-14T11:15:15","modified_gmt":"2023-08-14T09:15:15","slug":"9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/","title":{"rendered":"9 vrsta joge i njihove dobrobiti za tjelesno i mentalno zdravlje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/#Postoji_li_doista_najbolja_vrsta_joge\" title=\"Postoji li doista najbolja vrsta joge?\">Postoji li doista najbolja vrsta joge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/#9_vrsta_joge_izmedu_kojih_mozete_birati\" title=\"9 vrsta joge izme\u0111u kojih mo\u017eete birati\">9 vrsta joge izme\u0111u kojih mo\u017eete birati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/9-vrsta-joge-i-njihove-dobrobiti-za-tjelesno-i-mentalno-zdravlje\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Joga je fenomen<\/strong><\/a> koji stje\u010de sve ve\u0107u popularnost. Ova je aktivnost popularna uglavnom zato \u0161to kombinira ne samo <strong>fizi\u010dke ve\u0107 i psihi\u010dke dobrobiti.<\/strong> Redovito vje\u017ebanje joge mo\u017ee pove\u0107ati razinu va\u0161e fizi\u010dke energije, vitalnosti ili pobolj\u0161ati va\u0161u fleksibilnost i snagu. Tako\u0111er mo\u017ee pridonijeti boljem<strong> upravljanju stresom, razbistriti va\u0161 um i pomo\u0107i kod mentalnog opu\u0161tanja.<\/strong> Me\u0111utim, velika prednost joge je to \u0161to je relativno dostupna i mogu je prakticirati gotovo svi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, odre\u0111enu ulogu igra i vrsta joge koju odaberete. Postoji doista mnogo stilova koji zadovoljavaju razli\u010dite razine fizi\u010dke spremnosti i individualne potrebe vje\u017eba\u010da. Svaki od njih je <strong>malo druga\u010diji i nudi razli\u010dite varijacije<\/strong>. U dana\u0161njem \u010dlanku istra\u017eit \u0107emo kako odabrati jogu koja je idealna za vas i kako iskoristiti njezine prednosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Postoji_li_doista_najbolja_vrsta_joge\"><\/span>Postoji li doista najbolja vrsta joge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to se udubimo u raspravu o pojedinim vrstama joge, vjerojatno biste htjeli znati koja je najbolja. Me\u0111utim, mogao bih vas razo\u010darati&nbsp;jer<strong>&nbsp;ne postoji univerzalno najbolja vrsta joge.<\/strong> Umjesto toga, mo\u017eete odabrati stil koji <strong>odgovara va\u0161im potrebama,<\/strong> \u010dine\u0107i ga najboljim za vas. Ljudi koji prakticiraju jogu <strong>imaju razli\u010dite ciljeve.<\/strong> Neki ljudi samo tra\u017ee brzu jutarnju vje\u017ebu za brzi po\u010detak dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-1124x660.jpg\" alt=\"Vje\u017ebanje joge\" class=\"wp-image-474374\" width=\"843\" height=\"495\" title=\"Vje\u017ebanje joge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-1124x660.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523-400x235.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1455669523.jpg 1336w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Drugi vole jogu jer im pru\u017ea spore, opu\u0161taju\u0107e vje\u017ebe idealne za pripremu za spavanje. Osim toga, postoje ljudi koji prakticiraju jogu s ciljem mr\u0161avljenja ili jednostavno opu\u0161tanja uma tijekom dana. Ova svestranost, zajedno s pristupa\u010dno\u0161\u0107u svima, \u010dini jogu vrlo popularnom aktivno\u0161\u0107u. Mo\u017eete \u010dak mijenjati razli\u010dite vrste i stilove <strong>na temelju va\u0161eg trenutnog raspolo\u017eenja.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_vrsta_joge_izmedu_kojih_mozete_birati\"><\/span>9 vrsta joge izme\u0111u kojih mo\u017eete birati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi stilovi joge dijele sposobnost izazivanja <strong>osje\u0107aja lako\u0107e i opu\u0161tenosti.<\/strong> Me\u0111utim, razlikuju se po svojim specifi\u010dnim fokusima. Naprimjer, ako vje\u017ebate snagu, mo\u017eda \u0107ete cijeniti Hatha jogu, koja nagla\u0161ava fleksibilnost i mo\u017ee nadopuniti va\u0161u fitness rutinu. Oni koji \u017eele <strong>njegovati svoju duhovnu stranu<\/strong> mogli bi se na\u0107i o\u010darani Jivamukti jogom. Ako mislite da je joga prelaka zbog koli\u010dine treninga koji ve\u0107 radite, isprobajte Power ili Ashtanga jogu, koje su dovoljan izazov. Postoji doista mnogo opcija u tom pogledu, ali prije nego \u0161to se odlu\u010dite za odre\u0111enu vrstu, trebali biste isprobati nekoliko osnovnih, jer su <strong>dizajnirane da budu pristupa\u010dne po\u010detnicima.<\/strong> Dobar primjer je ve\u0107 spomenuta Hatha joga. O njemu i drugim vrstama raspravljat \u0107emo vi\u0161e u nastavku. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to po\u010dnemo, va\u017eno je napomenuti da je za po\u010detnike najbolje da se pri vje\u017ebanju joge prepuste vodstvu iskusnog instruktora. Instruktor mo\u017ee objasniti osnove individualno ili u grupi. To \u0107e vam pomo\u0107i da bolje razumijete su\u0161tinu joge i osigurati da svaku asanu izvodite ispravno. Ipak, neke vrste joge relativno su jednostavne, a mo\u017eete ih isprobati i sami, primjerice, prate\u0107i razne video upute na YouTubeu. U nastavku imamo nekoliko savjeta koji \u0107e vam pomo\u0107i da zapo\u010dnete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49012,58828,36322,30209,28338,44953,47065,47071,44974,44980,48727,51106,46033\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Hatha joga<\/h3>\n\n\n\n<p>Izraz &#8220;Hatha joga&#8221; tradicionalno se koristi za tehnike koje kombiniraju <strong>poze, poznate kao asane, s tehnikama disanja<\/strong>. Smatra se osnovom za sve stilove joge i vrlo je popularna zbog svoje prikladnosti za po\u010detnike i cilja<strong> \u010di\u0161\u0107enja tijela i du\u0161e.<\/strong> Tipi\u010dno, sesije Hatha joge traju 45 do 90 minuta i uklju\u010duju<strong> vje\u017ebe disanja, asane i meditaciju.<\/strong> Poze se mogu izvoditi stoje\u0107i, sjede\u0107i ili le\u017ee\u0107i. Zadr\u017eavaju se nekoliko udisaja i izdisaja, ponekad traju vi\u0161e od minute. Istra\u017eivanje provedeno 2016. godine potvrdilo je da prakticiranje Hatha joge tijekom 21 dana mo\u017ee <strong>zna\u010dajno pobolj\u0161ati ravnote\u017eu i snagu sredi\u0161njeg tijela.<\/strong> Druga studija objavljena u Journal of Nursing Research pokazala je da je \u010dak i jedan 90-minutni sat Hatha joge<strong> povezan sa smanjenom razinom stresa.<\/strong> Redovito vje\u017ebanje Hatha joge mo\u017ee uvelike pridonijeti smanjenju percipirane razine stresa. <span class=\"tadv-color\" style=\"color: #ff6600\">[4 &#8211; 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Hatha joge?<\/h4>\n\n\n\n<p>Hatha joga je <strong>idealno polazi\u0161te za po\u010detnike.<\/strong> Ako ju \u017eelite po\u010deti prakticirati, najbolje je poha\u0111ati te\u010daj s profesionalnim instruktorom. No, ako prve korake s jogom radije radite kod ku\u0107e, inspiraciju mo\u017eete prona\u0107i na YouTubeu ili se poslu\u017eiti sljede\u0107im savjetima:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Disanje:<\/strong> Poku\u0161ajte disati kroz nos ili usta, a pri izdisaju uvucite trbuh prema dijafragmi. Disanje u Hatha jogi \u010desto je brzo, oko 2 do 3 puta u sekundi. Osim toga, tako\u0111er je glasno, a na grupnom satu drugi bi trebali mo\u0107i \u010duti va\u0161e disanje. Ova faza obi\u010dno traje 3 do 5 minuta. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Meditacija:<\/strong> Nakon po\u010detne faze mo\u017eete poku\u0161ati prije\u0107i u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>meditaciju<\/strong><\/a>. Po\u010dnite s mirnim disanjem i usredoto\u010dite se na svaki udah i izdah. Neka tok misli te\u010de kroz vas bez da ih analizirate. Ako vam misli odlutaju, u redu je, jednostavno se vratite na disanje i usredoto\u010dite se na sada\u0161nji trenutak. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Asane za po\u010detnike:<\/strong> Sljede\u0107i korak nakon meditacije je prelazak na vje\u017ebe joge, poznate kao asane. Postoji veliki izbor izme\u0111u poza, ali za po\u010detnike se preporu\u010duje da po\u010dnu s nekoliko osnovnih, jer slo\u017eenije poze mogu biti izazovne. Idealna za isprobati je polo\u017eaj Stolica. Zapo\u010dinje stajanjem s podignutim rukama i polaganim prelaskom u \u010du\u010de\u0107i polo\u017eaj, kao da sjedite na stolici. No, ako malo istra\u017eite po internetu, sigurno \u0107ete prona\u0107i mnoge druge vje\u017ebe i poze. Odaberite one koje mo\u017eete podnijeti i zadr\u017eite svaku pozu barem nekoliko udisaja. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>Harmoni\u010dni zavr\u0161etak:<\/strong> Na kraju va\u0161e prve sesije Hatha joge mo\u017eete prigu\u0161iti svjetla ili zatvoriti o\u010di i pustiti umiruju\u0107u pjesmu. Dopustite svom tijelu da se opusti i relaksira. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-1124x749.jpg\" alt=\"Joga polo\u017eaj: Stolica\" class=\"wp-image-474390\" width=\"843\" height=\"562\" title=\"Joga polo\u017eaj: Stolica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1473419996.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Joga polo\u017eaj: Stolica<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Vinyasa joga<\/h3>\n\n\n\n<p>Vinyasa stil joge donekle je u suprotnosti s Hatha jogom. Dok se Hatha joga usredoto\u010duje na izmjeni\u010dne poze s pauzama za odmor, Vinyasa joga povezuje poze kako bi stvorila<strong> niz bez diskontinuiteta u vidu pauza. <\/strong>Zato je ne\u0161to zahtjevnija od Hatha joge. Istovremeno je dovoljno fleksibilna i uklju\u010duje razli\u010dite asane u razli\u010ditim sekvencama. Vinyasa joga tako\u0111er sinkronizira svaki pokret s dahom. Disanje ima prioritet i djeluje kao glavno upori\u0161te za svaki pokret. Nekoliko je studija ispitivalo dobrobiti Vinyasa joge. Studija iz 2021. promatrala je 30 jogija tijekom tri mjeseca i otkrila da Vinyasa joga mo\u017ee<strong> imati blagotvoran u\u010dinak na razinu \u0161e\u0107era i kolesterola u krvi. <\/strong>Druga studija navodi da Vinyasa joga <strong>poma\u017ee kod opu\u0161tanja i pobolj\u0161ava sposobnost upravljanja stresom.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Vinyasa joge?<\/h4>\n\n\n\n<p>Tipi\u010dna sesija Vinyasa joge uklju\u010duje <strong>razli\u010dite asane dok stojite, sjedite i le\u017eite na le\u0111ima ili trbuhu.<\/strong> Tijekom grupne sesije mo\u017eete \u010duti instruktora kako izgovara rije\u010d &#8220;Vinyasa&#8221;, \u0161to vas navodi da izvedete pozdrav suncu. Zanimljivo je da sat Vinyasa joge nema fiksno trajanje, tako da mo\u017eete prona\u0107i kra\u0107e sesije koje traju oko 30 minuta. Op\u0107enito,<strong> prosje\u010dno trajanje nastave kre\u0107e se od 45 do 60 minuta.<\/strong> Za vje\u017ebanje je preporu\u010dljivo nositi visokokvalitetnu, prozra\u010dnu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>sportsku odje\u0107u<\/strong><\/a>. Ako ste ve\u0107 gledali kako izgleda izvo\u0111enje Vinyasa joge i niste potpuni po\u010detnik u jogi, a spremate se za grupni sat, budite spremni na to da vam neke asane mogu biti jo\u0161 uvijek nove.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito, tijekom vje\u017ebe \u010desto se koriste osnovne poze. Jedan primjer osnovne poze je <strong>istezanje u vidu vje\u017ebe Ma\u010dka\/krava<\/strong>. Uklju\u010duje savijanje kralje\u017enice pri udisaju i njeno zaokru\u017eivanje pri izdisaju. Odatle mo\u017eete glatko prije\u0107i na sljede\u0107u pozu bez stanke. Me\u0111utim, imajte na umu da je svaki pokret u nizu uskla\u0111en s udisajem ili izdisajem. Ako nikada prije niste radili Vinyasu, mo\u017eete isprobati polo\u017eaj Kobra. Koristite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloga-na-vjezbanje-yoga-mat-gymbeam-black-1.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>prostirku za jogu<\/strong><\/a> z<span style=\"font-size: 1rem\">a stabilnost. Udahnite i legnite u pozu niske kobre. Dr\u017eite ruke mirno, a dok spu\u0161tate kukove na tlo, poku\u0161ajte podi\u0107i prsa prema naprijed. Usredoto\u010dite se na podizanje prsa<\/span><span style=\"font-size: 1rem\"> k<\/span><span style=\"font-size: 1rem\">oriste\u0107i snagu le\u0111nih mi\u0161i\u0107a umjesto da se oslanjate na pritisak ruku. Poku\u0161ajte prebacivanje te\u017eine na rukama svesti na najmanju mogu\u0107u mjeru ili idealno da to uop\u0107e ne radite. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg\" alt=\"Joga polo\u017eaj: Kobra\" class=\"wp-image-474394\" width=\"843\" height=\"562\" title=\"Joga polo\u017eaj: Kobra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1134841010.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Joga polo\u017eaj: Kobra<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ashtanga joga<\/h3>\n\n\n\n<p>Sli\u010dno Vinyasa jogi, Ashtanga joga tako\u0111er uklju\u010duje prelazak iz jedne poze u drugu. Me\u0111utim, Ashtanga se isti\u010de po tome \u0161to <strong>uvijek izvodite iste asane istim slijedom, s istim brojem udisaja i izdaha<\/strong>. Ime joj je kombinacija rije\u010di &#8220;ashta&#8221; (osam) i &#8220;anga&#8221; (udovi ili dijelovi). Broj osam u imenu nije proizvoljan; predstavlja holisti\u010dki sustav koji se sastoji od osam udova. Ovi udovi uklju\u010duju:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yama (moralni kodeks)<\/li>\n\n\n\n<li>Niyama (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">samodisciplina<\/a>)<\/li>\n\n\n\n<li>Asana (poza\/joga vje\u017eba)<\/li>\n\n\n\n<li>Pranayama (kontrolirano disanje)<\/li>\n\n\n\n<li>Pratyahara (odvajanje uma od smetnji)<\/li>\n\n\n\n<li>Dharana (koncentracija)<\/li>\n\n\n\n<li>Dhyana (meditacija)<\/li>\n\n\n\n<li>Samadhi (jedinstvo sa samim sobom)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cijela vje\u017eba obi\u010dno traje oko 90 minuta, a svaki pokret je vo\u0111en kontroliranim disanjem. Ashtanga joga je vrlo dinami\u010dna i \u010desto se smatra sportskim oblikom gore spomenute Hatha joge. Iako se primarno fokusira na tjelesne vje\u017ebe, tako\u0111er poti\u010de mentalni mir. Prema studiji provedenoj 2017. godine, blagodati Ashtanga joge za <strong>mentalno zdravlje i kod djece i kod odraslih<\/strong> mogu se iskusiti nakon samo devet tjedana vje\u017ebanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[12 &#8211; 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Ashtanga joge?<\/h4>\n\n\n\n<p>Svaka sesija Ashtanga joge sastoji se od niza poza koje se <strong>vje\u017ebaju istim redoslijedom.<\/strong> Tipi\u010dni sat obi\u010dno traje <strong>90 minuta<\/strong> i uvijek po\u010dinje s deset krugova Pozdrava suncu. Oni slu\u017ee kao zagrijavanje kako bi se va\u0161e tijelo pokrenulo i zagrijalo. Osim toga, budite spremni znojiti se tijekom sata, stoga je preporu\u010dljivo prethodno se adekvatno hidrirati. Me\u0111utim, prema filozofiji Ashtanga, trebali biste<strong> izbjegavati piti vodu tijekom samog prakticiranja<\/strong> jer se vjeruje da ona gasi va\u0161u unutarnju vatru. Tako\u0111er, nemojte se iznenaditi ako vas <strong>instruktor dotakne tijekom vje\u017ebe.<\/strong> Ashtanga yoga vi\u0161e se oslanja na prakti\u010dne demonstracije i prakti\u010dnu pomo\u0107 u\u010ditelja nego na teorijska obja\u0161njenja. Instruktor vam<strong> mo\u017ee pomo\u0107i da gurate, povla\u010dite ili savijate svoje tijelo<\/strong> u \u017eeljene polo\u017eaje. Me\u0111utim, nema razloga za strah ili nelagodu zbog ove pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svrha ove pomo\u0107i je osigurati da se osje\u0107ate dobro tijekom vje\u017ebanja. Ako ne \u017eelite da vas se fizi\u010dki dodiruje, mo\u017eete ljubazno zatra\u017eiti od instruktora da vam poze objasni usmeno umjesto da ih fizi\u010dki demonstrira. Sama klasa uklju\u010duje \u0161est razli\u010ditih serija, uklju\u010duju\u0107i primarnu, srednju i naprednu seriju, raspore\u0111enih po razini te\u017eine. Za po\u010detnike se preporu\u010duje zapo\u010deti s primarnom serijom koja se <strong>sastoji od asana poznatih iz Vinyasa joge.<\/strong> Razlika je u <strong>fiksnom slijedu koji se prati i ne mijenja.<\/strong> Tijekom vje\u017ebe trebali biste pustiti da vas vodi dah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svake asane postoji udah koji vas vodi u pojedina\u010dne poze. Disanje postaje primarna to\u010dka fokusa prije prelaska na sljede\u0107u asanu. Ipak, u po\u010detku nemojte previ\u0161e brinuti oko odabira odre\u0111enih poza. Mnogi iskusni jogiji preporu\u010duju zapo\u010dinjanje Ashtanga joge od samih osnova, \u0161to uklju\u010duje Pozdrav Suncu. Ovo \u0107e u po\u010detku biti dovoljno za po\u010detnike. Postoji ukupno 108 krugova Pozdrava suncu, a iskusni jogiji ih izvode u \u0161est ponavljanja. Me\u0111utim, po\u010detnicima se savjetuje da isprva po\u010dnu s 12 rundi i ponove ih nekoliko puta. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-1124x749.jpg\" alt=\"Ashtanga joga\" class=\"wp-image-474410\" width=\"843\" height=\"562\" title=\"Ashtanga joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-802581672.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Kundalini joga<\/h3>\n\n\n\n<p>Naziv &#8220;Kundalini&#8221; dolazi od sanskrtske rije\u010di &#8220;kundal&#8221;, \u0161to zna\u010di &#8220;kru\u017eni&#8221; i tako\u0111er se odnosi na sklup\u010danu zmiju. Za samu energiju u ovoj vrsti joge ka\u017ee se da je poput te sklup\u010dane zmije. U isto\u010dnja\u010dkim religijama vjerovalo se da se <strong>bo\u017eanska energija formira u donjem dijelu kralje\u017enice,<\/strong> a sli\u010dno i Kundalini joga djeluje na bu\u0111enje energije u nama, sli\u010dno kao odvijanje zmije. Prema svojoj filozofiji, to \u010dini kroz <strong>aktivaciju sedam \u010dakri, dopu\u0161taju\u0107i energiji da te\u010de iz baze kralje\u017enice kroz na\u0161e tijelo, i na kraju dose\u017ee tjeme.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-align: inherit\">Glavna ideja Kundalini joge je pove\u0107ati samosvijest jogija deblokadom \u010dakri i smirivanjem uma, dopu\u0161taju\u0107i \u017eivotnoj energiji da slobodno te\u010de kroz nas. Redovito prakticiranje ove vrste joge mo\u017ee, prema istra\u017eivanju indijskih autora,&nbsp;<strong>poja\u010dati proizvodnju serotonina u na\u0161em mozgu, pridonose\u0107i osje\u0107aju sre\u0107e.<\/strong> Daljnja istra\u017eivanja tako\u0111er sugeriraju da Kundalini joga mo\u017ee <strong>pobolj\u0161ati kognitivne funkcije<\/strong>, osobito pam\u0107enje. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[16 &#8211; 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Kundalini joge?<\/h4>\n\n\n\n<p>Tipi\u010dni sat Kundalini joge sastoji se od tri dijela. Prvi dio uklju\u010duje mantranje, nakon \u010dega slijedi kratko zagrijavanje za kralje\u017enicu. Glavna praksa sastoji se od kriya, nizova polo\u017eaja koji su povezani s disanjem. Cijela praksa zavr\u0161ava zavr\u0161nom meditacijom ili pjesmom. Svaka kriya, \u0161to na sanskrtu zna\u010di &#8220;akcija&#8221;, kombinira <strong>fizi\u010dke poze s disanjem ili meditacijom.<\/strong> U po\u010detku je preporu\u010dljivo odabrati neke od temeljnih poza, kao \u0161to je spomenuta poza Kobra. Jo\u0161 jedan dobar izbor bila bi poza Ratnika, koja na odgovaraju\u0107i na\u010din dodaje izazov va\u0161im nogama i stra\u017enjici. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-1124x749.jpg\" alt=\"Joga polo\u017eaj: Ratnik\" class=\"wp-image-474427\" width=\"843\" height=\"562\" title=\"Joga polo\u017eaj: Ratnik\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-636607966.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Joga polo\u017eaj: Ratnik<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bikram joga<\/h3>\n\n\n\n<p>Bikram joga nastala je 1970-ih, a stvorio ju je indijsko-ameri\u010dki guru Bikram Choudhury. Cilj ove metode je <strong>poja\u010dati dobrobiti tradicionalne joge toplinom koja poma\u017ee mi\u0161i\u0107ima da se lak\u0161e istegnu.<\/strong> Prema njezinom osniva\u010du, toplina tijekom Bikram joge tako\u0111er poma\u017ee u izbacivanju toksina i poti\u010de mr\u0161avljenje. Mnogi ljudi lako pomije\u0161aju ovaj stil s hot jogom, no razlika je u tome \u0161to se Bikram joga prakticira kroz <strong>odre\u0111eni niz od 26 asana<\/strong>. Ove se asane izvode u <strong>grijanoj prostoriji na 42\u00b0C (108\u00b0F)<\/strong> i ponavljaju se do kraja sata, koji <strong>obi\u010dno traje oko 90 minuta.<\/strong> Cijeli slijed osmi\u0161ljen je tako da <strong>iste\u017ee cijelo tijelo<\/strong> uz pru\u017eanje zajedni\u010dkih dobrobiti joge. Jedna od prednosti ovog stila je ta \u0161to uvijek slijedi isti slijed asana i to istim redoslijedom, \u0161to olak\u0161ava njihovo pam\u0107enje. Jo\u0161 jedna prednost, kao \u0161to je pokazala studija koju je proveo NIH, jest da Bikram joga pobolj\u0161ava snagu donjeg dijela tijela i opseg pokreta. <span class=\"tadv-color\" style=\"color: #ff6600\">[18 &#8211; 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Bikram joge?<\/h4>\n\n\n\n<p>Iako mo\u017eete zapo\u010deti s gore navedenim stilovima joge kod ku\u0107e, Bikram joga je iznimka. Praksa zahtijeva p<strong>rostoriju s odre\u0111enom temperaturom i vlagom, obi\u010dno postavljenom na 42 stupnja celzijusa.<\/strong> Stoga se naj\u010de\u0161\u0107e radi u posebno dizajniranom studiju. Ako ste zainteresirani za ovaj stil, va\u0161 prvi korak bi trebao biti prona\u0107i te\u010dajeve Bikram joge u va\u0161em podru\u010dju. Budu\u0107i da je to vrlo popularna praksa, mo\u017eda i nije tako te\u0161ko kao \u0161to se \u010dini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedna prednost je \u0161to<strong> Bikram yoga uklju\u010duje precizan popis od 26 poza, s kojima se mo\u017eete upoznati prije samog vje\u017ebanja,<\/strong> kako biste znali \u0161to o\u010dekivati. Popis uklju\u010duje poze kao \u0161to su Ardha Chandrasana (poza polumjeseca), Dandayamana Dhanurasana (poza dr\u017eanja luka u stoje\u0107em polo\u017eaju) i Garudasana (poza orla). Ove pojedina\u010dne asane mo\u017eete vje\u017ebati kod ku\u0107e, a tijekom grupnog sata bit \u0107e popra\u0107ene odgovaraju\u0107om temperaturom i vlagom. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-1124x749.jpg\" alt=\"Bikram joga\" class=\"wp-image-474445\" width=\"843\" height=\"562\" title=\"Bikram joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1076946974.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Iyengar joga<\/h3>\n\n\n\n<p>Iyengar joga vu\u010de svoje korijene vi\u0161e od 75 godina. Njezin osniva\u010d je indijski guru Bellur Krishnamachar Sundararaja, poznatiji kao B.K.S. Iyengar. Smatrao je da je Iyengar joga, zbog svog stila, vi\u0161e od puke fizi\u010dke discipline. \u010cesto ju je nazivao umjetno\u0161\u0107u, znano\u0161\u0107u i filozofijom. Pristupa\u010dna je svim dobnim skupinama i nagla\u0161ava precizno mjerenje vremena pokreta. Dodatno, <strong>uklju\u010duje kori\u0161tenje rekvizita koji jogijima omogu\u0107uju postizanje savr\u0161enog poravnanja u svakoj asani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najzna\u010dajnija razlika u odnosu na druge stilove je ta \u0161to Iyengar joga ima <strong>globalno standardiziran sustav podu\u010davanja.<\/strong> Svaki instruktor prolazi rigoroznu obuku kako bi dobio slu\u017ebeni certifikat. Tek tada mogu u\u010dinkovito objasniti tehniku i vje\u0161to koristiti Iyengarine rekvizite. Nastava koju vode certificirani instruktori sadr\u017ei <strong>jedinstvene sekvence koje je osmislio B.K.S. Iyengara i vode sudionike kroz sustavno napredovanje.<\/strong> Polaznici Iyengar joge u\u010de kako prodrijeti izvan fizi\u010dkog tijela u unutarnje slojeve energije, duha i uma kako bi postigli mir, vitalnost i jasno\u0107u. Studije su pokazale da Iyengar joga mo\u017ee doprinijeti smanjenju umora i krvnog tlaka, kao i pobolj\u0161anju fleksibilnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[21 &#8211; 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Iyengar joge?<\/h4>\n\n\n\n<p>Ako \u017eelite vje\u017ebati Iyengar jogu kod ku\u0107e, trebali biste stvoriti <strong>te\u010dan slijed koriste\u0107i oko 200 asana i 14 tehnika disanja. <\/strong>Za po\u010detnike to mo\u017ee biti gotovo nemogu\u0107 proces. Stoga, kao i kod Bikram joge, preporu\u010da se prona\u0107i te\u010dajeve u va\u0161em podru\u010dju koje vode certificirani instruktori. Na taj se na\u010din mo\u017eete pripremiti za te\u010daj koji uklju\u010duje <strong>meditativno zagrijavanje, stoje\u0107e asane i pomla\u0111uju\u0107a savijanja unatrag.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-1124x749.jpg\" alt=\"Iyengar joga\" class=\"wp-image-474464\" width=\"843\" height=\"562\" title=\"Iyengar joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1369015345.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Power joga<\/h3>\n\n\n\n<p>Ovaj stil joge, kao \u0161to naziv sugerira, predstavlja izazov va\u0161oj razini kondicije. To je oblik Vinyasa joge karakteriziran<strong> brzim sekvencama u kojima glatko prelazite iz jedne asane u drugu, sinkroniziraju\u0107i pokrete s dahom<\/strong>. Power joga usredoto\u010duje se na izgradnju snage i fleksibilnosti kroz odre\u0111ene asane. Me\u0111utim, stvarna struktura i varijacije Power joge mogu varirati. Tipi\u010dno, ova praksa nagla\u0161ava trening cijelog tijela, <strong>ubrzanje otkucaja srca i potpomaganje sagorijevanja kalorija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojedina\u010dne asane mogu se dr\u017eati do jedne minute, \u0161to pridonosi izgradnji snage. Redoslijed asana je obi\u010dno raznolik i ovisi o kreativnosti instruktora, odra\u017eavaju\u0107i razli\u010dite oblike power joge. Vje\u017ebanje op\u0107enito slijedi progresivan pristup, po\u010dev\u0161i od osnovnih i jednostavnijih asana i postupno napreduju\u0107i do onih izazovnijih. S obzirom na njezinu prirodu, power jogu se povezuje s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>dobrobitima kardiovaskularnih vje\u017ebi<\/strong><\/a><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[26 &#8211; 28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Power joge?<\/h4>\n\n\n\n<p>Satovi Power joge obi\u010dno se izvode u grupama u raznim studijima ili fitness centrima. \u010cesto se nazivaju Vinyasa joga, budu\u0107i da je Power joga jedan od njezinih oblika. Za po\u010detnike se preporu\u010da <strong>poha\u0111anje uvodnih satova prije vje\u017ebanja kod ku\u0107e.<\/strong> Ako nikada prije niste vje\u017ebali jogu, mo\u017eda bi bila bolja ideja zapo\u010deti s Hatha jogom jer je sporijeg tempa i uvodi vas u pojedina\u010dne asane i njihovu pravilnu tehniku u mirnom okru\u017eenju. Neke osnovne asane power joge uklju\u010duju Chaturangu, koja podsje\u0107a na pozu planka. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-1124x782.jpg\" alt=\"Joga polo\u017eaj: Chaturanga\" class=\"wp-image-474482\" width=\"843\" height=\"587\" title=\"Joga polo\u017eaj: Chaturanga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1433312690.jpg 1228w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Joga polo\u017eaj: Chaturanga<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Prenatal joga<\/h3>\n\n\n\n<p>Sve prethodne vrste joge prikladne su i za mu\u0161karce i za \u017eene, ali je Prenatal joga posebno namijenjena trudnicama. Njezin cilj je stvoriti ravnote\u017eu izme\u0111u mentalne, emocionalne, fizi\u010dke i duhovne dimenzije. Tako\u0111er <strong>poma\u017ee \u017eenama da se pripreme za porod poti\u010du\u0107i opu\u0161tanje tijela i uma<\/strong> kroz sigurne tehnike i prikladne asane za sve faze trudno\u0107e. Tijekom trudno\u0107e, neke se \u017eene mogu osje\u0107ati kao da njihovim tijelom upravlja vanzemaljska prisutnost. To mo\u017ee dovesti do promjena koje su izvan njihove kontrole, zbog \u010dega se osje\u0107aju nepovezano. Prenatalna joga jedan je od na\u010dina da se <strong>ponovno pove\u017eete s tijelom i prihvatite njegovo trenutno stanje<\/strong>. Osim toga, satovi prenatalne joge pru\u017eaju osje\u0107aj zajedni\u0161tva s drugim trudnicama koje dijele isto iskustvo i mogu bolje razumjeti njihove osje\u0107aje. Stvaranje novih veza i prijateljstava samo je bonus. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Prenatal joge?<\/h4>\n\n\n\n<p>Ako nemate prethodnog iskustva s jogom, ne preporu\u010duje se samostalno prakticiranje prenatalne joge. S obzirom na va\u0161e zdravlje i zdravlje va\u0161e bebe, va\u017eno je<strong> potra\u017eiti profesionalne te\u010dajeve prenatalne joge gdje \u0107ete biti u dobrim i stru\u010dnim rukama.<\/strong> Me\u0111utim, prije nego zapo\u010dnete bilo koji program vje\u017ebanja, <strong>svakako se posavjetujte sa svojim lije\u010dnikom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-1124x749.jpg\" alt=\"Prenatal joga\" class=\"wp-image-474499\" width=\"843\" height=\"562\" title=\"Prenatal joga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-542719418.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Yin joga<\/h3>\n\n\n\n<p>Yin joga je spori stil vje\u017ebanja koji se fokusira na duboka vezivna tkiva kao \u0161to su fascije, zglobovi, ligamenti i kosti. To je vi\u0161e meditativna vje\u017eba i pru\u017ea prostor za introspekciju. Fizi\u010dki, Yin jogu karakteriziraju <strong>dugotrajnije asane,<\/strong> a neke poze traju i do 5 minuta. Ovo produ\u017eeno trajanje poma\u017ee u rastezanju tkiva koja se rijetko koriste. Tako\u0111er vas u\u010di kako disati i biti prisutan svojim mislima. Ova praksa je ukorijenjena u drevnoj kineskoj filozofiji i taoisti\u010dkim na\u010delima koji vjeruju u<strong> postojanje energetskih putova zvanih Qi koji teku na\u0161im tijelom.<\/strong> Istezanjem i dr\u017eanjem asana prema ovoj filozofiji cilj je otvoriti blokade i osloboditi energiju, dopu\u0161taju\u0107i joj da slobodno te\u010de. Slijed Yin joge \u010desto se povezuje sa sli\u010dnim u\u010dincima kao akupunktura. Prednosti Yin joge uklju\u010duju <strong>pobolj\u0161anu fleksibilnost, produljenje fascije i pobolj\u0161anu cirkulaciju krvi.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako izgleda prakticiranje Yin joge?<\/h4>\n\n\n\n<p>Yin joga ne zahtijeva nikakve posebne uvjete, tako da se lako mo\u017ee prakticirati bilo gdje, pa tako i kod ku\u0107e. Me\u0111utim, idealno bi bilo da se prvo upoznate s Yin jogom na grupnom satu gdje vam iskusni instruktor mo\u017ee objasniti osnove. Tijekom sata Yin joge mo\u017eete o\u010dekivati dugotrajnije dr\u017eanje pasivnih polo\u017eaja na podu. Prvenstveno cilja na donji dio tijela, uklju\u010duju\u0107i kukove, zdjelicu, unutarnju stranu bedara i donji dio kralje\u017enice. Klju\u010d uspje\u0161nog vje\u017ebanja Yin joge je <strong>dr\u017eanje svake asane dulje vrijeme, obi\u010dno oko 3 do 5 minuta ili dulje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi polo\u017eaji u Yin jogi su sjede\u0107i i zahtijevaju pregib prema naprijed. U svakoj asani nastojte prona\u0107i mir i opu\u0161tanje. Izbjegavajte vrpoljenje i <strong>pa\u017eljivo istegnite fascije i ligamente,<\/strong> ali ne do to\u010dke boli. Usredoto\u010dite se na svoje disanje koje \u0107e vam pru\u017eiti to\u010dku uzemljenja kada dr\u017eite odre\u0111enu asanu dulje vrijeme. Jedan tipi\u010dan Yin joga polo\u017eaj zove se &#8220;<strong>Balasana<\/strong>&#8220;, tako\u0111er poznat kao polo\u017eaj Djeteta. Relativno je jednostavan i poma\u017ee po\u010detnicima da osjete istezanje mi\u0161i\u0107a le\u0111a i kukova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-1124x749.jpg\" alt=\"Joga polo\u017eaj: Balasana\" class=\"wp-image-474516\" width=\"843\" height=\"562\" title=\"Joga polo\u017eaj: Balasana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/iStock-1328430065.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Joga polo\u017eaj: Balasana<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerujemo da su vam prethodni retci pomogli da bolje razumijete svijet razli\u010ditih stilova joge. Upamtite, <strong>ne postoji stil koji odgovara svima<\/strong>, stoga biste trebali odabrati onaj koji najbolje odgovara va\u0161im potrebama. Mnogi od spomenutih stilova joge mogu se prakticirati kod ku\u0107e bez ikakvih problema, jer zahtijevaju samo dobru prostirku, poznavanje odre\u0111enih asana i prikladnu odje\u0107u za vje\u017ebanje. Me\u0111utim, za neke specifi\u010dne stilove kao \u0161to su Bikram i Iyengar, <strong>preporu\u010duje se potra\u017eiti profesionalne studije.<\/strong> Ipak, za po\u010detnike je idealna opcija bez obzira na vrstu joge koju odaberu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tek po\u010dinjete s jogom, uvijek je dobra ideja posjetiti studio i razgovarati o individualnim ili grupnim satovima s instruktorom. U idealnom slu\u010daju, trebali biste poha\u0111ati nekoliko predavanja dok se ne upoznate s osnovama. Ako vi\u0161e volite vje\u017ebati kod ku\u0107e, svakako odaberite pouzdan online te\u010daj joge koji vas vodi kroz osnove uz visokokvalitetne videozapise. \u0160to se ti\u010de vrste joge, po\u010detak s Hatha jogom je odli\u010dan izbor jer vas uvodi u temeljne asane. Sve \u0161to trebate je dobra prostirka i volja za vje\u017ebanjem. Po\u010dev\u0161i od toga, mo\u017eete u\u017eivati u dobrobitima za fizi\u010dko i mentalno zdravlje koje nudi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/joga-i-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Joga je fenomen koji stje\u010de sve ve\u0107u popularnost. Me\u0111utim, snala\u017eenje u njezinom svijetu mo\u017ee biti te\u0161ko, osobito za po\u010detnike. Zato smo za vas izradili pregled popularnih vrsta joge, a svaka od njih ima koristi za fizi\u010dko i mentalno zdravlje. Tako\u0111er \u0107ete saznati o popularnim asanama i savjetima kako prona\u0107i savr\u0161enu jogu za sebe.<\/p>\n","protected":false},"author":120,"featured_media":474562,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6452,7610,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-482551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-vjezbe-hr","9":"tag-wellness-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 vrsta joge i njihove dobrobiti za tjelesno i mentalno zdravlje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Istra\u017eite razli\u010dite vrste joge i njihov utjecaj na tjelesno i mentalno blagostanje. 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