{"id":13255,"date":"2020-12-01T16:58:33","date_gmt":"2020-12-01T14:58:33","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13255"},"modified":"2020-12-01T16:58:33","modified_gmt":"2020-12-01T14:58:33","slug":"10-joga-poza-za-pocetnike","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/10-joga-poza-za-pocetnike\/","title":{"rendered":"10 joga poza za po\u010detnike"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko ste potpuno novi u jogi, postoje neki polo\u017eaji koje treba da usvojite na po\u010detku kako biste se bolje ose\u0107ali na grupnom treningu ili samostalno ve\u017ebali kod ku\u0107e.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Su\u017eavanje poza na 10 primarnih za po\u010detnike je jako te\u017eak zadatak jer u praksi fizi\u010dke joge postoji preko 300 pozicija. Me\u0111utim, pred vama je okviran skup nekih idealnih za po\u010detnike. Tako\u0111e, ukoliko svaku pozu od ovih radite tako \u0161to udahnete izme\u0111u 5 i 10 puta, to \u0107e predstavljati odli\u010dan program za po\u010detnike koji se mo\u017ee svakodnevno sprovoditi.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Planina<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Mountain-Pose.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13264\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Mountain-Pose-262x300.jpg\" alt=\"\" width=\"262\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Mountain-Pose-262x300.jpg 262w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Mountain-Pose.jpg 300w\" sizes=\"(max-width: 262px) 100vw, 262px\" \/><\/a>Ovo je osnova za sve staja\u0107e poze. Mo\u017ee delovati kao jednostavno stajanje, ali ima dosta i u tome.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Stanite sa skupljenim stopalima. Pritisnite zemlju sa svih deset prstiju. Uklju\u010dite i kvadricepse i unutra\u0161nju stranu butina. Stegnite trbu\u0161ne mi\u0161i\u0107e dok udi\u0161ete i grudi podi\u017eete na gore, a ramena na dole.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Osetite kako se lopatice pribli\u017eavaju jedna drugoj i otvorite grudi, ali dlanove dr\u017eite okrenute telu. Udahnite izme\u0111u 5 i 8 puta.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Pas okrenut na dole<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Downward-Dog.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13265\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Downward-Dog-300x210.jpg\" alt=\"\" width=\"300\" height=\"210\" \/><\/a>U ovu pozu mo\u017eete pre\u0107i iz planina poze i jedna je od naj\u010de\u0161\u0107e praktikovanih joga poza na svetu jer iste\u017ee i ja\u010da celo telo.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Spustite se na noge i ruke, pa polako odaljavajte \u0161ake od stopala da biste podigli uvis karlicu i gurali je ka stopalima uz ispravljena le\u0111a.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Neka vam kolena budu blago povijena ukoliko su vam zategnute tetive, a ukoliko mo\u017eete ispravite ih potpuno.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u010cvrsto pritisnite dlanovima, a laktove povla\u010dite jedan ka drugom i tako izdr\u017eite 5 do 8 udisaja.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Daska (plank)<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Plank.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13256\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Plank-300x210.jpg\" alt=\"\" width=\"300\" height=\"210\" \/><\/a>Plank poza nas u\u010di kako da balansiamo na rukama dok koristimo celo telo kao podr\u0161ku. Predstavlja odli\u010dan na\u010din za ja\u010danje abdomena i u\u010denja kako da uz pomo\u0107 daha dr\u017eimo telo pod kontrolom.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Oslonite se stopalima i rukama o pod, pa se podignite na prste na nogama dok ne zauzmete paralelni stav sa podom, a da vam je telo u savr\u0161enoj ravni. Povucite ramena na dole i \u0161to dalje od u\u0161iju i udi\u0161ite izme\u0111u 8 do 10 puta.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Trougao<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Triangle.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13257\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Triangle-273x300.jpg\" alt=\"\" width=\"273\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Triangle-273x300.jpg 273w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Triangle.jpg 300w\" sizes=\"(max-width: 273px) 100vw, 273px\" \/><\/a>Ova poza odli\u010dno iste\u017ee bokove i struk, otvara grudi, ja\u010da noge i tonira celo telo.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Stanite sa ra\u0161irenim nogama. Izme\u0111u nogu treba da bude du\u017eina recimo jedne noge. Ra\u0161irite ruke i ispru\u017eite ih na visinu ramena u stranu. Okrenite desnu nogu za 90 stepeni, a levu za 45. Stavite desnu ruku na koleno, a levu podignite gore ka plafonu.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Pogledajte ka gore u pravcu ruke i ostanite tako izme\u0111u 5 i 8 udisaja. Vratite se u po\u010detni polo\u017eaj, pa ponovite sa drugom stranom.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Drvo<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Tree-Pose1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13258\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Tree-Pose1-216x300.jpg\" alt=\"\" width=\"216\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Tree-Pose1-216x300.jpg 216w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Tree-Pose1.jpg 300w\" sizes=\"(max-width: 216px) 100vw, 216px\" \/><\/a>Idealna poza za po\u010detnike kako bi stekli fokus, jasno\u0107u i balans, a tako\u0111e i nau\u010dili da di\u0161u dok stoje na jednoj nozi uravnote\u017eeni.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Stanite uspravno i desno stopalo stavite na unutra\u0161nju levu nadkolenicu. Pritisnite \u0161ake u molitveni polo\u017eaj ispred sebe i na\u0111ite centar koji \u0107e vam pomo\u0107i da odr\u017eite ravnote\u017eu.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ostanite u tom polo\u017eaju 8 do 10 udisaja, pa promenite stranu. Nikako se ne naslanjajte na stranu gde vam je staja\u0107a noga, ve\u0107 uposlite abdomen i celo telo da bude u pravom polo\u017eaju.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Ratnik broj 1<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13259\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-1-267x300.jpg\" alt=\"\" width=\"267\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-1-267x300.jpg 267w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-1.jpg 300w\" sizes=\"(max-width: 267px) 100vw, 267px\" \/><\/a>Poze ratnika su zadu\u017eene za izgradnju snage i izdr\u017eljivosti. Daju nam samopouzdanje i iste\u017eu kukove i butine dok istovremeno grade snagu u celom telu.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ratnik 1 predstavlja blagi pregib ka nazad i odli\u010dna poza za istezanje prednjeg dela tela dok se istovremeno ja\u010daju noge, kukovi, jezgro i gornji deo tela.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Za ovu pozu potrebno je napraviti veliki korak unazad levom nogom, onda vratite petu ka vama, a no\u017ene prste napred za 75 stepeni. Podignite grudi i ruke iznad sebe. Sklopite \u0161ake i podignite ka gore. Uradite isto sa drugom nogom.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Ratnik broj 2<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-2.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13260\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Warrior-2-300x204.jpg\" alt=\"\" width=\"300\" height=\"204\" \/><\/a>Ova poza otvara unutra\u0161njost butina i prepona. To je dobra polazna ta\u010dka za sve bo\u010dne polo\u017eaje.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Raskorak i polo\u017eaj stopala su kao i u pozi Ratnik 1, s tim \u0161to se ruke idu ispred i iza sebe, a ne iznad kao u prvoj pozi. Gledajte u pravcu desne ruke, izdr\u017eite izme\u0111u 8 i 10 udisaja, pa promenite nogu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Sede\u0107i pregib napred<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Seated-Foward-Fold.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13261\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Seated-Foward-Fold-300x220.jpg\" alt=\"\" width=\"300\" height=\"220\" \/><\/a>Ovaj polo\u017eaj je va\u017ean jer na taj na\u010din iste\u017eemo tetive kolena, gornji i donji deo le\u0111a, kao i bokove. Sede\u0107i pregib je super polo\u017eaj uz koji polako u\u010dimo da di\u0161emo u nelagodnim pozama.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko osetite o\u0161tar bol, morate se vratiti unazad, ali ukoliko je to samo napetost, onda je bitno da nastavite da di\u0161ete, pa \u0107ete se sve vi\u0161e i vi\u0161e opu\u0161tati, a napetost \u0107e se smanjivati.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Sedite sa nogama ispred sebe, stopalima \u010dvrsto spojenim, prstima povu\u010denim ka pozadi, a rukama uz bokove. Podignite grudi i po\u010dnite da se spu\u0161tate ka napred iz struka. Uklju\u010dite donji deo trbuha, zami\u0161ljaju\u0107i pupak koji se kre\u0107e ka vrhu butina.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kada dostignete maksimum, zaustavite se i zadr\u017eite izme\u0111u 8 i 10 udisaja. Ramena, vrat i glava moraju biti opu\u0161teni.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>Most<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Bridge.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13262\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Bridge-300x179.jpg\" alt=\"\" width=\"300\" height=\"179\" \/><\/a>Kontra poza za savijanje unapred je upravo ona koja nas izvija unazad.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Lezite na le\u0111a i postavite stopala u \u0161irini kukova. Pritisnite pete o pod i podignite zadnjicu sa istog. Prepletite prste i pritisnite \u0161akama pod ispod vas, dok jo\u0161 vi\u0161e otvarate grudi.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Zadr\u017eite 8 &#8211; 10 udisaja, a zatim spustite kukove i uradite jo\u0161 dve serije.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h4><b>De\u010dija poza<\/b><\/h4>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Childs-Pose.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13263\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/12\/Childs-Pose-300x175.jpg\" alt=\"\" width=\"300\" height=\"175\" \/><\/a>Svakom treba dobra poza za odmor, a de\u010dija nije samo rezervisana za odmor po\u010detnika, ve\u0107 i za ve\u017eba\u010de joge svih nivoa.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dobro je poznavati ovu pozu jer nam slu\u017ei da odmor od ostalih joga pozicija, ali i pre spavanja no\u0107u ili za rastere\u0107enje od stresova i napetosti.<\/span><\/p>\n<p style=\"text-align: justify;\"><b><i>Kako se izvodi:<\/i><\/b><span style=\"font-weight: 400;\"> Spustite se na sve \u010detiri, a zatim spojite kolena i stopala i sedite na pete dok ruke ispru\u017eite ispred sebe. Spustite \u010delo na pod (ili jastuk ili \u0107ebe ili \u0161tagod) i ostanite dok vam je prijatno.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400;\">Me\u0111u 650 <\/span><\/i><a href=\"https:\/\/fitpass.rs\/\"><i><span style=\"font-weight: 400;\">FitPass<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> objekata je dosta onih koji u sklopu sebe sadr\u017ee grupne treninge joge, a, tako\u0111e, u teretanama se nalaze parter delovi gde se joga mo\u017ee praktikovati. Kupite svoju \u010dlanarinu i otkrijte blagodeti ove discipline.<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ukoliko ste potpuno novi u jogi, postoje neki polo\u017eaji koje treba da usvojite na po\u010detku kako biste se bolje ose\u0107ali na grupnom treningu ili samostalno ve\u017ebali kod ku\u0107e.\u00a0 Su\u017eavanje poza na 10 primarnih za po\u010detnike je jako te\u017eak zadatak jer u praksi fizi\u010dke joge postoji preko 300 pozicija. Me\u0111utim, pred vama je okviran skup nekih [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13268,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 joga poza za po\u010detnike | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/10-joga-poza-za-pocetnike\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 joga poza za po\u010detnike | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Ukoliko ste potpuno novi u jogi, postoje neki polo\u017eaji koje treba da usvojite na po\u010detku kako biste se bolje ose\u0107ali na grupnom treningu ili samostalno ve\u017ebali kod ku\u0107e.\u00a0 Su\u017eavanje poza na 10 primarnih za po\u010detnike je jako te\u017eak zadatak jer u praksi fizi\u010dke joge postoji preko 300 pozicija. 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