@Belkica
Mandala, my way: Ballerina. Dance. Enjoyment. Painting. Ballet helps the body to be limber & strong. Mandala, na moj način: Balerina odmara posle plesa i uživanja. Njeno telo je gipko i snažno.
@Belkica
Joined 28 September 2022 · 34 posts
Na Zemlju smo sleteli da bismo učili.
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@Belkica
@Belkica
Mandala, my way. Belkica Mandala = abstract design, usually circular in form. "Mandala" is a Sanskrit word that means "circle". Mandala na moj način. Moja "Crvenokosa" ilustrovana u formi mandale. "Ginger girl" is my work, i.e. Mojih ruku delo. 🎨
@Belkica
Yoga, my way. Art, my way. By Belkica ✔Yoga asanas for good health. ✔Deep breathing for good health. ✔Exercise for good health. ✔The relax is needed for good health. Joga asane uz duboko disanje, kao i uopšte vežbanje je zaista dobro za naše zdravlje. A ne zaboravimo i na opuštanje. ✔
@Belkica
Exercise Regular physical activity reduces the risk of disease, improve your brain health and help manage weight. So, let's go for a walk! 🤗 Vežbanje Redovna fizička aktivnost nam pomaže da ostanemo fizički i mentalno zdravi, a takođe i da budemo vitki. Zato, hajdemo u šetnju! 🤗 Yoga, my way. Mandala, my way. Art, my way.
@Belkica
Astrology Zodiac Signs For me, Astrology is an entertainment. But so interesting. So, let's play! AQUARIUS/ THE WATER BEARER Date range January 20 - February 18 Element: Air Ruled by Uranium and Saturn. Astrologija je za mene samo zabava, ali je tako interesantna! I zato, igrajmo se! VODOLIJA je vazdušni znak, kojom vladaju dve planete: Uran i Saturn. Drugi put ćemo pomenuti i druge Astrološke znake. Mislim da bez obzira kada smo rođeni, ceo život treba da učimo, kao i da negujemo dobrotu u sebi.
@Belkica
It's me again! 😊 I heard from some wise person: ☆ Sometimes you just need to breathe. Believe it. 🌿 ☆ Train your mind to see something good in everything. 🌿 ☆ Čula sam od jedne mudre osobe da nam je nekada potrebno samo da dišemo. I zaista je tako. 🌿 ☆ Davno sam spoznala da svaka medalja ima dve strane. 🌿 Namaste
@Belkica
YOGA, MY WAY Yoga is a moment by moment and thought by thought practical guide for living. Start were you are and do what you can. Don't let negative thoughts control your life. Pazite na misli jer: What you think, you became. Joga nas uči da živimo i da mislimo 'ovde' i 'sada'. Vežbajmo onoliko koliko nam prija. Ne dozvolimo negativnim mislima da kontrolišu naš život. 🪴🧘🪴
@Belkica
YOGA, MY WAY. There are many yoga poses. But it doesn't have to be complicated. If you stretched your arms over your head, you did a yoga pose. Yoga has various pose types. There are balancing poses, seated poses, backbends, supine poses, standing poses, etc. You will begin with gentle extension and flexion. Postoji mnogo joga poza. Ali to ne mora biti komplikovano jer su to prirodni položaji tela. Na primer, kada se istegnete tako što podignete ruke iznad svoje glave, već ste uradili jednu od joga poza. Savijanje tela uvek činite polako i nežno. Namaste. Belkica
@Belkica
YOGA, MY WAY Yoga is more than 5000 years old. It's one of the oldest disciplines in the world. It is not a religion, but a practice for healing. There are many Asanas (Hatha Yoga). Asanas are body positions combinated with breathing (Pranayama). Yoga improves your body and mental health. Yoga connects the breath, body and mind. So, this is Natural medicine!🏵 🌸 Јога је стара преко 5000 година. Вежбањем jоге добијамо емоционалну стабилност, еластичност тела и способност контроле стреса. Зато је јога Природна медицина. 🌼
@Belkica
YOGA, MY WAY. BELKICA 🧘♀️ Yoga improves mental health and quality sleep. Asana is a yoga pose. There are many yoga poses. One of them is Vrksasana or Tree.🌳 - Press down the feet. Reach tall like the branches of a mighty tree. Improves balance. Relaxing the mind, etc. Joga jača mentalno zdravlje, kao i kvalitetan san. Asana je, u stvari, joga poza. Postoje mnoge asane. Jedna od njih je i Vrksasana, poznata i kao Drvo.🌳 U ovoj pozi javlja se osećaj stabilnosti moćnog drveta koje ima lepu i veliku krošnju, i još veće i moćnije korenje... 🧘♀️
@Belkica
Exercise Daily exercise is very good for health. Although we can do them just twice a week. Benefits of exercise: ○ Strong of bones, ○ Energy levels, ○ Skin health, ○ Stress relief, ○ Better sleep, etc. Improve your body and mind. Vežbanje Dnevno vežbanje je veoma korisno za nas. Mada je dovoljno i ako 2 puta nedeljno vežbamo Mnogo je benefita od vežbanja: ○ Jača naše kosti, ○ povećava nivo energije u telu, ○ pojačana cirkulacija prija našoj koži, ○ oslobađamo se stresa, ○ bolje spavamo, itd, itd. Celo naše telo, kao i um jača! 👍
@Belkica
TADASANA MOUNTAIN POSE It's the basic standing asana. The feet are together. The weight is balanced equally on both feet. There are multiple variations to this pose (Tadasana against a wall, or Tadasana in a chair, etc.). Benefits: ° Reduce flat feet. ° Relieve sciatic pain. ° Improve posture. ° Strengthens the leg muscles. ° Opens up the chest. ° Increasing concentration, etc. Joga poza PLANINA Ovo je isnovna stojeća joga poza koja ima više varijacija. Stoji se mirno i stabilno kao što stoje planine. Stopala su spojena, nožni prsti rašireni. Čvrsto se "uzemljiti". Grudni koš je otvoren. Benefiti: ° Popravlja držanje tela, ° jača butine i kolena, ° ublažava bolove kod išijasa, ° pomaže kod ravnih stopala, ° jača koncentraciju, itd, itd. Yoga, my way. Namaste.
@Belkica
Three Yoga poses: A) Warrior 3 (stay in this pose 5 - 10 breaths and repeat on the other side). B) Warrior 1 (stay in this pose 5- 10 breaths and repeat on the other side). C) Kukkutasana/ Rooster posture (strengthens the shoulders and arms, improves flexibility, etc.). Asana = Yoga pose = A bodu posture Moving your body every day. Yoga (or similar exercises) every day. There are many benefits of exercise.😊 Asane su joga položaji tela. Na slici su tri poze: A) Ratnik 3 (posle 5 - 10 udaha, izaći iz položaja i sve ponoviti na drugoj nozi). B) Ratnik 1 (takođe posle 5 - 10 udaha ponoviti na suprotnoj nozi). C) Položaj Petla (jača ramena i ruke, razvija balans, itd, itd). Joga, kao i bilo koja vrsta vežbanja je od koristi ako se radi svaki dan. Našem telu je potrebno kretanje. I, ukoliko to redovno i pametno radimo, imaćemo puno koristi. 😊
@Belkica
Short Story One of the reasons why I love winter is wearing yellow rubber boots. Everybody needs some yellow in their winter day. Because the Sun is yellow. ☀️ The magic winter: 🟡 Relax time on the mountain. 🟡 Feel the wind. Mysterious fost, snow, whiteness, mist & dawn, warm hug, magical drawings of winter... So it is a winter in my town. ČAROBNA ZIMA ❄ Volim zimu zbog magije koju ona pruža - zbunjenu zamrznutu pupoljak-ružu, kao i zamrznutu paučinu na zelenilu, nisam mogla a da rano jutros ne fotografišem, obučena u žute gumene čizme jer zimi svako treba da ima nešto žuto na sebi - sunce je te boje.☀️ 🟡 Volim da odem na planinu i osetim vetar u svojoj kosi. ❄ Sneg, belina, misteriozna magla, magični crteži zime, omaglica i svitanje, topao zagrljaj... to su čarobne tajne zime! ❄❄❄
@Belkica
VAJRASANA/ Diamond Pose Yoga, my way. Belkica It's a simple sitting yoga pose. Sit on the heels, big toes touch. Keep a gap of four fingers between the knees. Benefits: ° Improve concentration, ° Relieving constipation, ° Helping in tretman of the urinary problems, ° Helps your digestive system, ° Calms mind & relaxes the nerves, etc. Concentrate on your breathing: slowly inhale and exale air. Stay in this pose 5 - 10 minutes. You can practice this pose on an empty stomach. Also, you can practice this asana after meal. Dijamant poza Ovo je jednostavna joga poza koja se radi sedeći. Sesti na pete. Između kolena je razmak od oko četiri prsta. Ispraviti leđa i vrat. Dlanove staviti na kolena. Koncentrisati se na polagano disanje. Benefiti: ° Jača telo, ° ublažava opstipaciju, ° pomaže koncentraciji, ° jača mišiće butina, ° pomaže kod urinarnih problema, ° pomaže smirivanju uma, ° poboljšava varenje, itd, itd. Ostati u položaju 5 - 10 minuta. Ovu asanu možete praktikovati i posle obroka, kao i na prazan stomak. Namaste.
@Belkica
DANCER Pose / Natarajasana It's a standing, balancing asana. There are many variations of this pose. Benefits: ☑ Develops concentration and grace, ☑ Strengthens the feet, legs, back, core and arms, ☑ Opens the chest and abdomen, ☑ Improves balance and concentration, etc. Stay in this pose 5 - 10 breaths. Repeat on the other side. Yoga for all! PLESAČICA Ovo je stojeća, balansirajuća asana koja ima više varijacija u zavisnosti od želje i mogućnosti vežbača. Benefiti: ☑ Razvija koncentraciju i gracioznost, ☑ jača balans i ravnotežu, kao i celo telo, ☑ isteže grudi i mišiće, ☑ postiže se elastičnost kičme, ramena i vrata, itd, itd. Zadržite se u ovoj pozi 5 - 10 udisaja balansirajući na jednoj, pa na drugoj nozi. Ruka može biti ispružena ili je stopalo čvrsto uhvaćeno obema rukama. Joga za sve!
@Belkica
About Walk, by Belkica Exercise (Yoga, Fitness, Swimming, etc) is a Natural Medicine. It improves health and reduces the diseases. The exercise/ movement is healthy. Yoga connects the breath, body and mind. Also, yoga reduces a stress. Moving your body every day! The WALK is exellent! So, get dressed and go! Go to the forest, or to the park, or to the street and walk. So simple, but necessary. A Ginger girl (look at the picture, please - it's my work 😊) puts the hat on her head and go for a walk! O šetnji Vežbanje (bilo joge, fitnesa ili plivanja) je prirodna medicina koja popravlja naše zdravlje i sprečava bolesti. Kretanje je život! Joga povezuje telo, disanje i um, a takođe i ublažava stres. Vežbajmo svakog dana! Krećimo se! ŠETNjA je odličan izbor! Otiđimo u šumu, park ili na ulicu i - šetajmo. To je tako jednostavno, a korisno. Riđokosa devojka (pogledajte sliku, molim - to je moj rad 😊) je stavila šešir na glavu i krenula u šetnju!
@Belkica
Dhanurasana/ Bow Pose Yoga, my way. Belkica. Lie flat on your stomach. Bend your knees, which should be hip width apart. Lift your hands and hold your ankles. Also, lift your head, chest and thighs away from the mat. Hold the Pose for 15 - 20 seconds. Focus on breathing and stretching and balancing. Exhale and release the pose. Benefits: ▶️ Strengthen the back muscles, ▶️ Enhancing blood circulation, ▶️ Adjusting body posture and hunched back, etc. Note: Do not practice this pose if you are pregnant, or you have some problems like a hernia, high blood pressure, heart ailment, peptic ulcer, or similar. Namaste. LUK joga poza Početni položaj: ležeći na stomaku. Saviti kolena (koja su u širini kukova) i rukama uhvatiti skočne zglobove. Glavu izviti, kolena podići od poda. Ostati u položaju 15 - 20 sec. Fokus je na disanju, balansu i istezanju. Izdahnuti i izaći iz poze. Benefiti: ▶️ Leđa dobijaju izvanrednu elastičnost, ▶️ popravlja se držanje tela i pogrbljena leđa se ispravljaju, ▶️ širi se grudni koš, ▶️ koriguju se spuštena ramena, itd, itd. Note: ovu asanu treba oprezno da rade osobe kojima tiroidna žlezda radi pojačano, kao i osobe sa visokim krvnim pritiskom, i svi koji imaju problema sa stomakom (hernija, peptički ulcer..), osobe sa srčanim smetnjama, trudnice i sl. Poželjno je raditi uz instruktora.
@Belkica
Sukhasana AKA Easy Pose Yoga, my way. Belkica It is a beginner level Asana. Basic and comfortable pose. Used in yoga practice and meditation. Seated on the floor... look at the picture, please. Your back and neck straight. A simple Asana which can be performed by people of all ages. Benefits: ◇ Open the hips, ◇ Open the ankles, ◇ Promote grounded-muscles, ◇ Lengthens the spine and back muscles, etc. Namaste. Ovu jednostavnu Asanu koju nazivamo i "Turski sed", mogu izvoditi osobe svih starosnih grupa. To je i meditativna poza, kao i poza u kojoj možemo praktikovati razne tehnike disanja. Sesti na podnu joga prostirku. Leđa i vrat ispraviti, i ceo gornji deo tela malko nagnuti napred. Benefiti: ◇ Ova udobna Asana je korisna za celo telo, uključujući i um, ◇ otvara kukove, ◇ daje stabilnost, ◇ izdužuje kičmu i leđne mišiće, itd, itd. Namaste.
@Belkica
Setu Bandha Sarvangasana, Bridge pose, Poza Most Yoga, my way. Belkica Lie flat on your back, palms down. Bend your knees. Feet flat on the floor (look at the picture, please). Stay in this pose for 5 - 15 breaths. Benefits: ☑ Stretches the chest and spine, ☑ Calms the body, ☑ Strengthens the back and buttocks, ☑ Improves digestions, etc. Note: in case of neck or spinal injury, Bridge pose practiced under supervision! Leći na leđa. Ruke pored tela. Noge savijene u kolenima, stopala su u širini kukova. Šake su što bliže petama (kao na slici). Grudi pomeriti ka bradi. U pozi ostati 5 - 15 udisaja, pa pažljivo izaću iz položaja (ruke opustiti, pa polako spustiti leđa, pršljen po pršljen). Protegnite se ispruženih ruku i nogu. Benefiti: ☑ isteže grudi i kičmu, ☑ poboljšava varenje, ☑ ojačava noge i gluteus, ☑ umiruje um, itd, itd. Note: ne raditi ovu Asanu ako postoji povreda na vrati ili kičmi. Najbolje je ovu pozu raditi uz pomoć instruktora. Namaste.
@Belkica
Let us play together: 😊 PRASARITA PADOTTANASANA AKA WIDE-LEGGED STANDING FORWARD BEND AKA SAVIJANJE UNAPRED RAŠIRENIH NOGU From Tadasana step feed wide appart. The goal is for stability and grounding. Inhale, lengthen your spine, open your chest. Fold forward from the your hips, exale. Look at the picture, please. If you wish, bend your knees. There are several variations of this pose. Take a few breaths in this pose. Benefits: ° Stretches the back, ° Opens the hips, ° Stretches shoulders and chest, ° Calms the mind, etc. Igrajmo se zajedno: 😊 Ova stojeća Asana počinje iz Tadasane: - široko razmaknite stopala. Težite stabilnosti uz "uzemljenje" stopala. Udahnite, savijte kičmu i otvorite grudi, pa se preklopite napred (od kukova). Izdahnite. Ako želite, savijte kolena. U toj pozi (pogledajte sliku, mada postoji više varijanti ove Asane) ostanite nekoliko udisaja/izdisaja. Benefiti: ° isteže leđa, ° otvara kukove, ° isteže ramena i grudni koš, ° smiruje um, itd, itd. Namaste Yoga, my way. Belkica noise.cash/u/Belkica noise.app/Belkica
@Belkica
ADHO MUKHA SVANASANA, AKA DOWNWARD DOG POSE, AKA PAS KOJI GLEDA DOLE Yoga, my way. Belkica The pose Downward dog can be hard work for beginners. So, the pose can be varied by bending the knees. The weight of the boddy is on the palms and the feet. Arm support. Benefits: ° Positive effects on the musculoskeletal system, ° Stretches the hamstring and muscles in the backs of the legs, ° Builds strength in the shoulders, ° Strengthens your bones, ° Improves your body posture, etc. Stay in this pose for 5 - 10 breaths. Namaste PAS KOJI GLEDA DOLE Ovo je poza koja traži oslonac na rukama, dolazi do zatezanja mišića leđa i zadnje lože. Težina tela je na dlanovima i stopalima. Ovaj položaj može biti težak za početnike, ali se može prilagoditi savijanjem kolena! Benefiti: ° pozitivni efekti na mišićno skeletni sistem, ° isteže tetive zadnje strane nogu, ° povećava snagu u ramenima, ° jača vaše kosti, ° poboljšava držanje, itd, itd. Ostanite u položaju 5 do 10 udisaja, pa se polagano vratite u početni položaj. Namaste
@Belkica
WARRIOR 2 POSE, VIRABHADRASANA, BORAC II Yoga, my way. Belkica Standing posture. Your front knee bends, your hips stretch. Your gaze is calm and steady toward your front hand. Distribute your weight between both legs. Benefits: ° Releases tension in the shoulders and backs, ° Strengthens your shoulders, ° Strengthens your resolve and focus, ° Increase your endurance, ° Improves posture, etc. Stay in this pose for 5 - 10 breaths. Repeat on the other side. Namaste Stojeći stav. Iskorak. Prednje koleno se savija (kao na slici), te se kukovi istežu. Pogled je miran i usmeren ka prednjoj ruci. Stopala stoje čvrsto na podu, a težina tela je ravnomerno raspoređena na obe noge. Benefiti: ° Oslobađa od napetosti u ramenima i leđima, ° jača vaša ramena, ° jačate svoju odlučnost i fokus, ° pojačavate svoju odlučnost, ° poboljšavate držanje tela, itd. Ostanite u ovoj pozi 5 do 10 udisaja/ izdisaja, pa sve to ponovite na drugoj strani. Namaste
@Belkica
SHUNI MUDRA AKA 'SEAL OF PATIENCE' Yoga, my way. Belkica MUDRA = meaning hand gestures or hand position. Shuni Mudra is a Mudra of intuition. - Sit in a comfortable posture on the mat, or on the chair. Rest your hands on your knees. Press the thumb and middle finger together. This Mudra will help you: ° Increase positive thoughts, ° Have more patience and understanding, ° increase mental energy, ° increase self confidence, ° enhance discipline, etc. Stay in this pose ten to fifteen minutes, deep breathing. Namaste. MUDRE = su različiti položaji tela, najčešće ruku, koji utiču kako na energiju tela (poboljšavaju protok energije kroz telo), tako i na raspoloženje. Mogu pomoći i kod nekih bolesnih stanja. Položaji prstima se rade na obe ruke u isto vreme, i treba da traju bar nekoliko minuta (češće oko 15 min). SHUNI MUDRA je znana i kao Gest ili Pečat strpljenja: - Sedite udobno na joga prostirku ili na stolicu. Stavite ruke na kolena. Dlanovi okrenuti na gore. Spojte vrhove palca i srednjeg prsta. ° Ova Mudra pomaže da se bude svestan trenutka, te zato daje strpljenje i razumevanje, ° povećava pozitivne misli, ° poboljšava disciplinu, ° kao i samopouzdanje, itd, itd. Ostanite u ovoj pozi 5 - 15 minuta, duboko dišuću. Namaste.
@Belkica
PARIPURNA NAVASANA BOAT POSE Yoga, my way. Belkica It is not an easy pose. Sit with a straight spine. Spread toes. Chest lifted. Spine long, back flat... If you shake, it's OK, your muscles are working. Stay in this pose 10 - 20 seconds. Benefits: ° Stimulates kidneys and intestines, ° Relieves stress, ° Improves digestion, ° Strengthens and tones your abdominal region, ° Strengthens your hips and spine, ° Improves confidience, ° Helps to balance, etc. Contraindication ° asthma, ° heart patients BROD POZA Ova asana nije laka, ali je dobra za struk jer tonira mišiće stomaka. Sesti na prostirku. Leđa su prava, a grudi podignute. Izdužiti kičmu. Nožni prsti su rašireni. Benefiti: ° stimulacija bubrega i creva, ° poboljšava varenje, ° ublažava stres, ° jača mišiće stomaka, ° pomaže balansu tela, ° jača kukove i kičmu ° poboljšava samopouzdanje, itd. Osobe koje imaju astmu ili srčane probleme, ne bi trebalo da rade ovu vežbu bez stručnog instruktora. Ostati u ovoj pozi oko 10 do 20 sec. Namaste.
@Belkica
BADDA KONASANA, AKA COBBLER'S or BUTTERFLY POSE - POZA LEPTIRA Yoga, my way. Belkica It's basic yoga position for Beginners. Sitting position pose. Knees - on the floor, ie try to touch the floor. The heels reach the perineum. Close your eyes and breathe slowly and deeply. Stay in this position for three to eight breaths. Muscle focus: feet and ankles, knees, hips, pelvis. Benefits: ° The pose opens groin and hips, ° Stretching the inner thigh muscles, ° Improve posture, ° Streetching the spine, etc. Sesti udobno. Kičma je prava. Kolena savijena. Spojeni tabani. Kolenima pokušati dodirnuti pod. Zatvoriti oči. Polako disati. Ova jednostavna i udobna asana ima više varijanti - držeći rukama spojena stopala, može se i pažljivo mahati kolenima (gore-dole) kao što leptir maše krilima. Benefiti: ° fokus je na mišićima stopala i gležnja, te kolena i karlice, ° isteže unutrašnje mišiće butina, kao i kičmu, te popravlja držanje, ° otvara kukove i prepone, itd. Ostati u polozaju tri do osam udisaja/izdisaja. Namaste.
@Belkica
COBRA POSE (AKA BHUJANGASANA) Yoga, my way. Belkica Inhale to lift your chest off the floor - you should feel comfortable and stable. Benefits: ° Helps to improve blood circulation, ° Stengthen the spine, ° Reduce depression, ° Improve posture, ° Relieve lower back pain, ° Stretched abdomen, etc... KOBRA poza je položaj koji otvara srce i pluća. Telo je čvrsto na podu. Noge su zategnute. Uz uzdah podići gornji deo tela (pubis ostaje na tlu). Ispraviti se do osećanja udobnosti i stabilnosti! Ostati u položaju nekoliko minuta, pa sa izdahom izaći iz asane. Benefiti: ° koriguje neke deformitete kičme, ° učvršćuje leđne mišiće, ° reguliše rad bubrega, ° isteže abdomen, itd. NOTE: ne raditi ovu asanu ukoliko postoji povreda donjeg dela leđa. Namaste.
@Belkica
PASCHIMOTTANASANA POSE Zovemo je i ŠTIPALjKA poza. Yoga, my way. Belkica Sit in Staff Pose Dandasana. Legs straight. Flexing your feet. As you exhale, begin to come forward. Keep the neck as an extension of your spine. You can use a strap around your feet. Iz sedećeg položaja, sa stopalama u fleksu, prednjim delom tela, izdišući, idemo ka kolenima. Vrat je u nastavku kičme koja je izdužena. Ostati u tom polozaju nekoliko udaha/ izdaha. Note: možete koristiti traku obavijenu oko vaših stopala. Benefits: > a good stretch from your calves to your hamstrings and stretch your spine, > Calming pose, ie improve your mood, > Stimulates the kidneys, liver, ovaries and uterus, > Improves digestion, > Treats Menopause, > Improves body flexibility, > Helps those suffering from Hypertension. Benefiti: > istezanje vrata i kičme, butina i tetiva, > stimulacija abdomena, te popravlja varenje, > smiruje um, > ublažava tegobe u menopauzi. Contraindications: > Lower back pain, > Herniated disc, > Enlarged liver or speen. Kontraindikacije: > Bol ili povreda u donjem delu leđa, > povrede donjeg dela kičme, > uvećana slezina ili jetra. Namaste
@Belkica
@Belkica
UTKATA KONASANA/ GODDESS/ BOGINJA Yoga, my way. Još jedna yoga poza za početnike i vežbače-seniore. Benefiti: > Ova asana budi snagu, energiju tela i jača samopouzdanje. > Jača kosti i noge - posebno butine. > Otvara kukove, grudi i dno karlice. Goddess asana = a biginners level posa. Benefits: Stimulates the cardiovascular and urogenital system. > Opens the hips and chest. > Strenghens the legs and gluteus. Contraindications: > injury to the hips, legs, or shoulders. > Hronične ili nedavne povrede nogu, kukova i ramena. Breath and hold three to six breaths. Udahnuti i polako disati. Ostati u ovom položaju 3 do 6 udisaja. Namaste.
