evo par dobrih savjeta za one koji rade jogu ovo sam dobio na mail pa cu samo copypejtsat, na eng. je valjda ga znate

Yoga classes, for flexibility, rarely work.
Sad but true. Let me tell you why.

In most yoga classes, you'll practice 30-50
postures in 90 minutes. This means that you
usually get less than 30 seconds per posture.

I'm no math whiz, but I can tell you this:
20 seconds ain't much! Neither is 40 seconds
and neither is š minute.

If you want to really get flexible (this century),
you need to start holding postures for 2-5 minutes.

Sound crazy?

Well get this: most yoga poses demonstrate rather
than develop flexibility. That's why dancers are
always the stars of yoga classes while the stiff
guys (like me 5 years ago) hide out in the back
and pray for a miracle.

Well stop praying and start practicing!

The miracle of flexibility is in self practice,
at home, where you can take your time. I'm a
yoga teacher, and I know what I'm talking about.

If you want to get flexible, you need to learn a
different way to stretch. The method I use,
called Gravity Poses, involves ZERO effort,
just a ton of concentration and deep breathing.

Let me give you a sample of what I'm talking
about. This is for tight hamstrings:

š - Stand with your feet about as wide as your hips
2 - Bend you knees a little
3 - Grab opposite elbows, and fold forward over your
legs
4 - Relax your head
5 - Breath in through your nose and out through your
mouth really deeply (I mean, really deeply)
6 - Count š00 breaths and then release