{"id":10521,"date":"2020-11-21T22:10:40","date_gmt":"2020-11-21T19:10:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=641"},"modified":"2025-06-01T15:58:58","modified_gmt":"2025-06-01T12:58:58","slug":"dogum-sonrasi-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-yoga\/","title":{"rendered":"Do\u011fum Sonras\u0131 Yoga"},"content":{"rendered":"\n

Do\u011fum Sonras\u0131 Yoga Dersleri<\/h2>\n\n\n\n

Gebelik ve do\u011fum sonras\u0131 kad\u0131n v\u00fccudu t\u00fckenmi\u015f ve zay\u0131flam\u0131\u015f olur, bu nedenle tam bir dinlenmeye ve iyile\u015fmeye ihtiya\u00e7 duyar. Enerjiyi geri kazanman\u0131n yayg\u0131n yollar\u0131ndan biri yoga yapmakt\u0131r. Do\u011fum sonras\u0131 yoga yapmak, fazla kiloyla, hormonal dengesizliklerle ve do\u011fum sonras\u0131 depresyonla ba\u015fa \u00e7\u0131kman\u0131za yard\u0131mc\u0131 olur, sinir sistemini g\u00fc\u00e7lendirir ve cildinizi s\u0131k\u0131la\u015ft\u0131r\u0131r. Ayr\u0131ca, yoga metabolizmay\u0131 h\u0131zland\u0131rarak birka\u00e7 ay i\u00e7inde fazladan kar\u0131n, sel\u00fclit<\/a> ve di\u011fer do\u011fum sonras\u0131 “s\u00fcrprizlerden” kurtulman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\"Do\u011fum<\/figure>\n\n\n\n

Ne Zaman Ba\u015flanmal\u0131?<\/h3>\n\n\n\n

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\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u043a \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044e \u043d\u0443\u0436\u043d\u043e:

– \u041f\u0438\u0442\u0430\u0442\u044c\u0441\u044f<\/a> \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u0438 \u0431\u0435\u0437 \u043f\u0435\u0440\u0435\u0435\u0434\u0430\u043d\u0438\u0439;

– \u0427\u0430\u0449\u0435 \u0431\u044b\u0432\u0430\u0442\u044c \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435, \u0433\u0443\u043b\u044f\u0442\u044c, \u0435\u0441\u043b\u0438 \u043d\u0435\u0442 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u0439 \u043a \u043f\u0440\u043e\u0433\u0443\u043b\u043a\u0430\u043c.

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\"Do\u011fum<\/figure>\n\n\n\n

“Hayat Nefesi” Egzersizi<\/h4>\n\n\n\n

2 set 20 tekrar yapman\u0131z gerekmektedir. Temel egzersiz: Nefes vererek kar\u0131n kaslar\u0131n\u0131 devreye sokun ve s\u0131k\u0131\u015ft\u0131r\u0131n, pelvik taban kaslar\u0131n\u0131 yukar\u0131 \u00e7ekin. En iyi sonucu elde etmek i\u00e7in bu egzersizi m\u00fcmk\u00fcn oldu\u011funca s\u0131k (otururken, kitap okurken, bebek emzirirken, yemek yaparken, bula\u015f\u0131k y\u0131karken vb.) yapman\u0131z \u00f6nerilir. Bu egzersizi g\u00fcnl\u00fck hayat\u0131n\u0131za dahil etmelisiniz! Egzersiz hakk\u0131nda daha fazla bilgiyi siteye kay\u0131t olduktan sonra<\/a> \u00f6\u011frenebilirsiniz.<\/p>\n\n\n\n

Do\u011fumdan sonra 5-8 hafta veya sezaryenden sonra 8-12 hafta ge\u00e7tikten sonra kapsaml\u0131 bir iyile\u015fme<\/a> ba\u015flayabilirsiniz. Bu t\u00fcr bir egzersiz program\u0131, kar\u0131n kaslar\u0131n\u0131 (\u00f6zellikle diastaz varsa gereklidir) \u00e7al\u0131\u015ft\u0131rmay\u0131, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeyi ve t\u00fcm v\u00fccudu forma sokmay\u0131 i\u00e7erir. Do\u011fum sonras\u0131 yoga, annelerin bo\u015f zaman\u0131 oldu\u011funda evde yap\u0131labilir. Basit egzersizlere ikinci haftadan itibaren ba\u015flayabilirsiniz. Asanalar, v\u00fccut adapte olduk\u00e7a zorla\u015f\u0131r.<\/p>\n\n\n\n

\"Do\u011fum<\/figure>\n\n\n\n

Asana \u00d6rnekleri<\/h3>\n\n\n\n

\u015eavasana<\/h4>\n\n\n\n

\u015eavasana, derslere ba\u015flamadan \u00f6nce kad\u0131n\u0131n biraz dinlenmesini sa\u011flamak i\u00e7in tasarlanm\u0131\u015ft\u0131r. Bu poz, 5-10 dakikadan fazla s\u00fcrmemelidir. Bu asana, \u00fcz\u00fcc\u00fc d\u00fc\u015f\u00fcnceleri ve stresi ortadan kald\u0131r\u0131r. \u015eavasana yapmak i\u00e7in s\u0131rt \u00fcst\u00fc uzanmal\u0131, kollar ve bacaklar yana do\u011fru a\u00e7\u0131lmal\u0131d\u0131r. G\u00f6zleri kapat\u0131n. Nefesinizi izlemek, kolay ve \u00f6zg\u00fcrce nefes almak \u00f6nemlidir. V\u00fccudun her bir par\u00e7as\u0131n\u0131 gev\u015fetmek gerekir: ba\u015ftan ba\u015flayarak, sonra kollara, g\u00f6vdeye ve ayaklara do\u011fru ge\u00e7in. Bu egzersiz s\u0131ras\u0131nda kad\u0131n rahat hisseder, v\u00fccudu ho\u015f bir a\u011f\u0131rl\u0131k hissiyle dolar.<\/p>\n\n\n\n

Adho Mukha \u015evanasana<\/h4>\n\n\n\n

Bu pozu ba\u015fka bir ad\u0131 – “a\u015fa\u011f\u0131 bakan k\u00f6pek”. Pozisyonu al\u0131n ve sakin nefes al\u0131n. G\u00f6be\u011fi omurgaya do\u011fru \u00e7ekin. Bu pozisyonda yakla\u015f\u0131k 8-10 nefes kadar kal\u0131n. Bu asana, ba\u015fa taze kan getirir, b\u00f6ylece beyin h\u00fccreleri yenilenir ve cilt rengi iyile\u015fir. Ayr\u0131ca bu poz, bacaklar\u0131n arka k\u0131sm\u0131 i\u00e7in harika bir esneme sa\u011flar. Omurgay\u0131 uzat\u0131r, g\u00f6\u011f\u00fcs kafesini a\u00e7ar ve boyun b\u00f6lgesindeki gerginlikleri azalt\u0131r.<\/p>\n\n\n\n

Marjaryasana<\/h4>\n\n\n\n

Emzirme d\u00f6nemi i\u00e7in gerekli dinamik asanlardan biri – Marjaryasana veya kedi pozu. Bu egzersiz g\u00f6\u011f\u00fcs kafesinin ve omuz kemerinin a\u00e7\u0131lmas\u0131na odaklanarak laktasyonu art\u0131rmaya yard\u0131mc\u0131 olur. Ayr\u0131ca bu poz, omurgadaki gerginli\u011fi hafifletir ve hareketlili\u011fini art\u0131r\u0131r.<\/p>\n\n\n\n

Do\u011fum Sonras\u0131 Kilo Vermek \u0130\u00e7in Yoga<\/h3>\n\n\n\n

Emziren anneler i\u00e7in kilo vermeyi hedefleyen yoga, evde yap\u0131labilecek ve fazla kilolardan kurtulmaya, v\u00fccudu daha esnek ve gen\u00e7 yapmaya yard\u0131mc\u0131 olan 24 etkili asana i\u00e7erir.<\/p>\n\n\n\n

Bu ve di\u011fer faydal\u0131 egzersizlerin nas\u0131l yap\u0131ld\u0131\u011f\u0131 hakk\u0131nda daha fazla bilgi, momslab.com<\/a>‘dan sat\u0131n alabilece\u011finiz do\u011fum sonras\u0131 iyile\u015fme \u00e7evrimi\u00e7i kursunda bulunabilir.<\/p>\n\n\n\n

\"Do\u011fum<\/figure>\n\n\n\n

Yeni anneler i\u00e7in do\u011fum sonras\u0131 yoga egzersizleri videolar\u0131n\u0131n yan\u0131 s\u0131ra, psikolojik destek veya emzirme dan\u0131\u015fman\u0131 yard\u0131m\u0131 gibi ek destek de gerekebilir. “Do\u011fum Sonras\u0131 Anne<\/a>” ekibinde yoga e\u011fitmeni ve diyetisyen-beslenme uzman\u0131n\u0131n yan\u0131 s\u0131ra, bebek uyku dan\u0131\u015fman\u0131, psikolog ve eczac\u0131 bulunur. Hepsi, yeni annenin do\u011fum sonras\u0131 kapsaml\u0131 iyile\u015fme s\u00fcrecinde destek olmaya haz\u0131rd\u0131r. Online program sayesinde eski formunuza a\u015fama a\u015fama d\u00f6nerken, formunuzu da geli\u015ftirebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Do\u011fum Sonras\u0131 Yoga Dersleri Gebelik ve do\u011fum sonras\u0131 kad\u0131n v\u00fccudu t\u00fckenmi\u015f ve zay\u0131flam\u0131\u015f olur, bu nedenle tam bir dinlenmeye ve iyile\u015fmeye ihtiya\u00e7 duyar. Enerjiyi geri…<\/p>\n","protected":false},"author":11,"featured_media":5793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nDo\u011fum Sonras\u0131 Emziren Anneler \u0130\u00e7in Yoga - MomsLab'de Ev Egzersizleri<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 yoga dersleri, annenin sadece fiziksel de\u011fil, ayn\u0131 zamanda moral durumunu da d\u00fczene sokar. 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