{"id":10631,"date":"2020-11-24T21:55:53","date_gmt":"2020-11-24T18:55:53","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=919"},"modified":"2025-06-01T16:43:14","modified_gmt":"2025-06-01T13:43:14","slug":"dogum-sonrasi-sorunlar-hamilelik-ve-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-sorunlar-hamilelik-ve-yoga\/","title":{"rendered":"Do\u011fum Sonras\u0131 Sorunlar. Hamilelik ve Yoga &#8211; \u0130yile\u015fme Deneyimim"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fum sonras\u0131 sorunlar. Hamilelik ve yoga &#8211; iyile\u015fme deneyimim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fim ve do\u011fumumun sorunsuz ge\u00e7mesini asla hayal etmedim. Sa\u011fl\u0131\u011f\u0131m, \u00f6zellikle de \u201ckad\u0131n sa\u011fl\u0131\u011f\u0131\u201d a\u00e7\u0131s\u0131ndan do\u011fum \u00f6ncesi ve sonras\u0131 \u00e7e\u015fitli sorunlara zemin haz\u0131rlayan bir\u00e7ok neden vard\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gen\u00e7likte dayan\u0131lmaz olan ve ila\u00e7s\u0131z ge\u00e7meyen a\u011fr\u0131l\u0131 adetler;<\/li><li>diastaz ve i\u00e7 organlar\u0131n sarkmas\u0131n\u0131n \u201chabercileri\u201d &#8211; d\u00fcz tabanl\u0131k ve \u00e7\u0131k\u0131k kemik;<\/li><li>Varis &#8211; bacaklara ciddi y\u00fckler kesinlikle yasaklanm\u0131\u015ft\u0131;<\/li><li>\u201csoru i\u015fareti\u201d duru\u015f bozuklu\u011fu &#8211; sa\u011f omuz geri al\u0131nam\u0131yordu, i\u015f sonras\u0131nda s\u0131rt ve bel a\u011fr\u0131s\u0131;<\/li><li>G\u0130S problemleri, dolay\u0131s\u0131yla diatez, sivilce, \u015fi\u015fkinlik gibi t\u00fcm di\u011fer \u201cg\u00fczellikler\u201d.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Duygusal durumdan bahsetmiyorum bile &#8211; \u00e7evresindekileri su\u00e7lama e\u011filimi, depresyon, apati ve stres. Bir \u015feyler yap\u0131lmas\u0131 gerekiyordu! \u00d6zellikle uzun kardiyo seanslar\u0131 ve spor salonunda a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131 \u00f6nerilmedi\u011fi i\u00e7in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Makalede neden yogaya karar verdi\u011fimi ve hangi sa\u011fl\u0131k ve duygusal durumu sorunlar\u0131n\u0131 \u00e7\u00f6zd\u00fc\u011f\u00fcn\u00fc anlataca\u011f\u0131m. Ayr\u0131ca yeni bir ya\u015fam hediye etme gibi \u00f6nemli bir karar\u0131 almadan \u00f6nce haz\u0131r olman\u0131z gereken temel de\u011fi\u015fiklikleri inceleyece\u011fiz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Do\u011fumdan sonra v\u00fccut nas\u0131l de\u011fi\u015fir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan sonra kad\u0131n v\u00fccudunda ve ruh halinde neler oldu\u011funu anlamaya \u00e7al\u0131\u015fal\u0131m. Hamilelik s\u00fcrecinde anneler ortalama 10-20 kg al\u0131r. V\u00fccuda geri d\u00f6nmek tam bir maceraya d\u00f6n\u00fc\u015f\u00fcyor &#8211; baz\u0131lar\u0131 bunu kolayca yapabilirken, baz\u0131lar\u0131 aylar ve y\u0131llar s\u00fcren zorluklarla kar\u015f\u0131la\u015f\u0131r. \u0130\u015fte temel nedenler:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kas-iskelet sistemi \u00fczerindeki y\u00fck<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Omurgada, pelvis b\u00f6lgesinde ve alt ekstremitelerde de\u011fi\u015fiklikler meydana gelir. Baz\u0131lar\u0131nda duru\u015f de\u011fi\u015fir, k\u0131zlar kamburla\u015fmaya ba\u015flar. Do\u011fum sonras\u0131 diz a\u011fr\u0131s\u0131, \u015fi\u015flik ve ayak taban\u0131n\u0131n d\u00fczle\u015fmesi gibi sorunlar ortaya \u00e7\u0131kabilir. \u00d6zellikle e\u011fer v\u00fccut haz\u0131rl\u0131ks\u0131z ise, bir\u00e7ok yeni &#8216;g\u00fczel&#8217; hisler ya\u015fan\u0131r. Bu durumda hamilelik s\u0131ras\u0131nda yoga yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/cef97732d2-photo2020-02-0919-32-07.jpg\" alt=\"omurgaya y\u00fcklenme ve benzeri\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Kar\u0131n g\u00f6r\u00fcn\u00fcm\u00fcnde de\u011fi\u015fiklikler<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kar\u0131n kaslar\u0131, normal do\u011fumdan sonra 6-8 hafta i\u00e7inde (diyastaz yoksa) iyile\u015fir, sezaryen sonras\u0131 daha uzun s\u00fcrer. D\u00fczenli fiziksel aktivite ile tam iyile\u015fme bir y\u0131l i\u00e7inde ger\u00e7ekle\u015fir. Do\u011fum sonras\u0131 b\u00fcy\u00fck diyastaz olu\u015fmu\u015fsa, cerrahi m\u00fcdahale gerekebilir (ayr\u0131lma mesafesine ba\u011fl\u0131 olarak).<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/8bc007908d-photo2020-02-0919-32-06.jpg\" alt=\"kar\u0131n kaslar\u0131n\u0131n diastaz\u0131\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Rahmin iyile\u015fmesi<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yakla\u015f\u0131k 6-8 hafta rahim k\u00fc\u00e7\u00fcl\u00fcr ve pelvis b\u00f6lgesinde yerini al\u0131r (genel olarak bu s\u00fcre boyunca rahimden lo\u015fi al\u0131nabilir).<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/bd17c40f2c-photo2020-02-0919-32-07-2.jpg\" alt=\"do\u011fum sonras\u0131 etkiler\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>G\u00f6\u011f\u00fcs sarkmas\u0131<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Laktasyon d\u00f6neminde g\u00f6\u011f\u00fcsler 2-3 kat\u0131na \u00e7\u0131kabilir. Ancak dezavantajlar\u0131 da vard\u0131r &#8211; dokular gerilir, cilt incelir ve emzirme sona erdikten sonra genellikle g\u00f6\u011f\u00fcs sarkmas\u0131 (ptoz) meydana gelir.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/fb66708a7d-photo2020-02-0919-31-00.jpg\" alt=\"Hamilelikte yoga: V\u00fccuda faydalar\u0131\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Hormonal de\u011fi\u015fiklikler<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan sonra progesteron ve \u00f6strojen seviyelerinde ani bir d\u00fc\u015f\u00fc\u015f olur, bu metabolizma h\u0131z\u0131n\u0131n azalmas\u0131na yol a\u00e7ar. Kad\u0131nlar kilo alabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dolay\u0131s\u0131yla, aktif olsan\u0131z bile, v\u00fccudun tamamen iyile\u015fmesi bir y\u0131l s\u00fcrebilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Do\u011fum sonras\u0131 stresten kaynaklanan k\u00f6t\u00fc ruh hali<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bebe\u011fin do\u011fumundan hemen sonra neredeyse t\u00fcm k\u0131zlar duygusal bir y\u00fckselme (hatta \u00e7o\u011fu zaman mutluluk duygusu) ya\u015farlar. Ancak ikinci-\u00fc\u00e7\u00fcnc\u00fc g\u00fcnlerde ruh hali d\u00fc\u015fer, g\u00fcvensizlik, kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 ve bir \u00e7e\u015fit h\u00fcz\u00fcn ortaya \u00e7\u0131kar. Baz\u0131lar\u0131na hi\u00e7bir sebep olmadan a\u011flamak ister, baz\u0131lar\u0131 ise sinirli hisseder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir\u00e7ok ki\u015fi kendini depresif, t\u00fckenmi\u015f hisseder, kayg\u0131, bazen hatta sald\u0131rganl\u0131k ortaya \u00e7\u0131kar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sebebi ne olabilir?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hormonal de\u011fi\u015fiklikler sinir sisteminin duyarl\u0131l\u0131\u011f\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde etkiler, sinirsel ve psikolojik y\u00fck artar. Kad\u0131n, sadece bebe\u011fin ihtiya\u00e7lar\u0131n\u0131 de\u011fil, etraf\u0131nda olup biten her \u015feyi daha keskin bir \u015fekilde hisseder (\u00f6nemsiz olaylara abart\u0131l\u0131 tepkilerle kar\u015f\u0131la\u015fm\u0131\u015f olabilirsiniz, i\u015fte bu o).<\/li><li>Yeni \u201canne\u201d stat\u00fcs\u00fc ve b\u00fcy\u00fck bir sorumluluk. Deneyimsiz annelerde kayg\u0131, endi\u015fe, kendi g\u00fc\u00e7lerinden ve bilgilerinden emin olamama duygusu ortaya \u00e7\u0131kar.<\/li><li>Bebe\u011fin uyku d\u00fczeni ve ev i\u015fleri nedeniyle birka\u00e7 hafta ve ay sonra s\u00fcrekli uykusuz kalmadan kaynaklanan fiziksel yorgunluk, rutin i\u015flerden kaynaklanan t\u00fckenmi\u015flik.<\/li><li>\u00c7evreden kaynaklanan stres (aile i\u00e7i uyumsuzluk, yak\u0131nlardan destek g\u00f6rememe, akrabalar\u0131n \u201enas\u0131l yap\u0131lmal\u0131\u201d tavsiyeleri ve \u201cyanl\u0131\u015f yap\u0131yorsun!\u201d uyar\u0131lar\u0131)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bunlar\u0131n hepsi birlikte stres durumunu a\u011f\u0131rla\u015ft\u0131rabilir ve hatta depresyona yol a\u00e7abilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Hangi \u201ck\u00f6t\u00fc\u201d ruh hali tedavi edilmelidir?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Her annenin \u015fans\u0131 yaver gitmez &#8211; bizim b\u00fcy\u00fck b\u00fcy\u00fckannelerimiz yorgunluk ve melankoli hissederlerse bile, bunu sessizce ge\u00e7i\u015ftirirlerdi. \u015eikayet etmek veya mola istemek uygun de\u011fildi. \u0130nsanlar psikologa gitmezdi ve bu durumu atlatmalar\u0131na yard\u0131mc\u0131 olacak manevi ve fiziksel pratikler (yoga gibi) kullan\u0131lmazd\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer bu durum hakk\u0131nda sessiz kal\u0131n\u0131yorduysa, bu, onun hi\u00e7 olmad\u0131\u011f\u0131 anlam\u0131na gelmez!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Genellikle ne olur?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">K\u00f6t\u00fc ruh halinin en hafif \u015fekli, s\u00f6zde &#8220;Bebek mavisi&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; ilk haftalarda ge\u00e7ici bir k\u00f6t\u00fcle\u015fme, bir aya kadar s\u00fcrebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Belirtiler PMS&#8217;e benzer: tahri\u015f, sinir, sebepsiz a\u011flamalar, ruh hali de\u011fi\u015fimleri. Bu tedavi edilmesi gerekmeyen bir durumdur &#8211; kocan\u0131zdan ve ailenizden size daha fazla dikkat etmelerini, iyile\u015fme ve dinlenme i\u00e7in serbest zaman ay\u0131rmalar\u0131n\u0131 isteyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer belirtiler uzad\u0131ysa ve uzun s\u00fcredir bu haldeyseniz, a\u015fa\u011f\u0131daki belirtilere dikkatlice bak\u0131n ve yard\u0131m al\u0131n (bundan utanmay\u0131n!):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/momslab.app\/blog\/emocionalnoe-sostoanie-zensin-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Do\u011fum sonras\u0131 depresyon<\/a> &#8211; hi\u00e7bir \u015fey istemedi\u011finiz ve anneli\u011fin keyif vermedi\u011fi tehlikeli bir durumdur. Bebe\u011fin ya\u015fam\u0131n\u0131n \u00fc\u00e7\u00fcnc\u00fc-d\u00f6rd\u00fcnc\u00fc ay\u0131nda ba\u015flar ve ciddiyetine ba\u011fl\u0131 olarak y\u0131llarca s\u00fcrebilir. \u0130statistiklere g\u00f6re do\u011fum sonras\u0131 depresyonu her yedinci kad\u0131n ya\u015famaktad\u0131r.<\/li><li>Anksiyete bozukluklar\u0131 &#8211; nevroz, sosyal anksiyete, travma sonras\u0131 stres bozuklu\u011fu ve panik ataklar.<\/li><li>Obsesif-kompulsif bozukluk (OKB) veya tak\u0131nt\u0131l\u0131 d\u00fc\u015f\u00fcnceler. Do\u011fum sonras\u0131 kad\u0131nlar\u0131n %10&#8217;unda g\u00f6r\u00fcl\u00fcr.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rnek: Anne s\u00fcrekli olarak istenmeyen ve rahats\u0131z edici d\u00fc\u015f\u00fcnceler, imgeler veya d\u00fcrt\u00fcler ya\u015far ve bu durum endi\u015fe ve bir \u015feyi on kez yapma iste\u011fi yarat\u0131r. \u00d6rne\u011fin, anne \u00e7ocu\u011fa zarar verece\u011finden korkar, biberonun sterilizasyon kalitesinden endi\u015felenir, bebek nefes al\u0131yor mu diye s\u0131k s\u0131k uyan\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Do\u011fum sonras\u0131 psikoz &#8211; ani ruh hali dalgalanmalar\u0131. Bir anda depresif hissetmek ve bir sonraki anda \u00e7ok mutlu olmak, tuhaf inan\u00e7lar ve yanl\u0131\u015f anlamalar (hezeyan), hal\u00fcsinasyonlar (sesler, g\u00f6r\u00fcnt\u00fcler, kokular ve hisler), ger\u00e7eklikten kopma, bilin\u00e7 bulan\u0131kl\u0131\u011f\u0131. Nadir g\u00f6r\u00fcl\u00fcr.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, sonu\u00e7lar neredeyse fark edilmeyenden olduk\u00e7a belirgin olana kadar de\u011fi\u015febilir. Herhangi bir belirtiye ve davran\u0131\u015ftaki de\u011fi\u015fikliklere dikkat edin, \u00e7\u00fcnk\u00fc bu, sadece annenin de\u011fil, ayn\u0131 zamanda bebek ve t\u00fcm ailenin esenli\u011fine ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Yoga sa\u011fl\u0131k sorunlar\u0131m\u0131 a\u015fmama nas\u0131l yard\u0131mc\u0131 oldu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik s\u0131ras\u0131nda ve do\u011fumdan sonra ortaya \u00e7\u0131kabilecek ciddi sorunlar hakk\u0131nda ayr\u0131nt\u0131l\u0131 konu\u015ftuktan sonra, bu katran k\u00fcp\u00fcne bir damla bal eklemek istiyorum.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130yi haber \u015fu ki, sorunlar kal\u0131tsal de\u011filse, kendi \u00e7abalar\u0131n\u0131zla \u00f6nlenebilir. \u0130ki b\u00f6l\u00fcmde belirtilen her \u015feyi dikkate alarak beni s\u0131rt a\u011fr\u0131lar\u0131yla, k\u00f6t\u00fc bir ruh haliyle, a\u011flamalar ve apatiyle dolu a\u011fr\u0131l\u0131 bir hamilelik bekliyordu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum, d\u00fc\u015f\u00fcnmesi bile korkutucu, ger\u00e7ek bir cehennem olurdu. Ve san\u0131r\u0131m ilk \u00e7ocu\u011fu do\u011furduktan sonra her \u015fey biterdi. Do\u011fumdan sonra ise, beni s\u0131rt a\u011fr\u0131lar\u0131, ek sindirim sorunlar\u0131 ve elbette i\u00e7 organlar\u0131n sarkmas\u0131 gibi dostlar\u0131yla birlikte diastaz kollar\u0131na al\u0131rd\u0131. S\u0131rt\u0131m daha da b\u00fck\u00fcl\u00fcr ve beni do\u011fum sonras\u0131 depresyon dostane bir \u015fekilde sarard\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik s\u0131ras\u0131nda yoga yapmaya ba\u015flad\u0131ktan sonra de\u011fi\u015fen \u015feyler:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c2detler a\u011fr\u0131l\u0131 olmaktan \u00e7\u0131kt\u0131<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga yapmaya d\u00fczenli olarak ba\u015flad\u0131ktan sonra, tabletlerin say\u0131s\u0131 azalmaya ba\u015flad\u0131 ve ilk hamilelikten \u00f6nce art\u0131k hi\u00e7 tablet almad\u0131\u011f\u0131m\u0131 ve kar\u0131n alt b\u00f6lgesindeki hafif rahats\u0131zl\u0131\u011f\u0131 rahat\u00e7a tolere edebilece\u011fimi fark ettim.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ayak parmaklar\u0131m\u0131n hareketlili\u011fi artt\u0131<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga derslerime d\u00fczenli devam ettikten sonra ortopedistim \u015fa\u015f\u0131rm\u0131\u015ft\u0131 ki<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">b\u00f6ylesine bir aya\u011f\u0131 olan ki\u015finin ayak parmaklar\u0131n\u0131n iyi bir hareketlili\u011fe sahip olmas\u0131! Genellikle, ayakta \u00e7\u0131k\u0131k kemik olan ki\u015filer ayak parmaklar\u0131n\u0131 ayr\u0131 ayr\u0131 hareket ettiremezler.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Varislerden kurtuldum<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130kinci do\u011fumdan sonra bacaklar\u0131m korkun\u00e7 damar a\u011f\u0131 ve belirgin damarlarla kapl\u0131 de\u011fildi. Dahas\u0131, d\u00fczg\u00fcn antrenmanlarla maraton bile ko\u015ftum.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/momslab.app\/blog\/problemy-s-kisecnikom-posle-rodov\/\">Ba\u011f\u0131rsak fonksiyonlar\u0131m\u0131<\/a> normalle\u015ftirdim<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik s\u0131ras\u0131nda kab\u0131zl\u0131k ve do\u011fum sonras\u0131 hemoroid de beni te\u011fet ge\u00e7ti. Oysa, bu d\u00f6nemde benim yolda\u015f\u0131m olmalar\u0131 gerekirdi. \u00c7\u00fcnk\u00fc bacaklardaki varis estetik rahats\u0131zl\u0131k verir, fakat ger\u00e7ek sorunlar tam olarak pelvik b\u00f6lgede gizlidir.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u0131rt\u0131m\u0131 d\u00fczelttim ve a\u011fr\u0131dan kurtuldum<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga sayesinde s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirme ve uzatma \u00fczerine d\u00fczenli \u00e7al\u0131\u015fmalar, ayr\u0131ca g\u00f6\u011f\u00fcs b\u00f6lgesini a\u00e7maya ve alt s\u0131rt\u0131 \u00e7al\u0131\u015ft\u0131rmaya y\u00f6nelik olan bir\u00e7ok asana sayesinde s\u0131rt\u0131m\u0131 sa\u011fl\u0131kl\u0131 bir durumda tutmay\u0131 ba\u015far\u0131yorum.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Do\u011fum sonras\u0131 depresyondan ka\u00e7\u0131nd\u0131m<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Elbette, \u015fimdi de bazen zor oluyor, ama nereden ilham alabilece\u011fimi, ger\u00e7ek nedeni nas\u0131l bulabilece\u011fimi ve tekrar toparlanabilece\u011fimi biliyorum. Do\u011fum sonras\u0131 toparlanma program\u0131na g\u00f6re beslenme, kendime bak\u0131m yapma ve d\u00fczenli nefes ve meditasyon pratikleri b\u00fcy\u00fck rol oynad\u0131.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--5\">Hamilelik s\u0131ras\u0131nda yoga: sonu\u00e7lar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga, spor ve sa\u011fl\u0131kl\u0131 beslenme sayesinde hem hamile kalmada hem de do\u011fum sonras\u0131 sorun ya\u015famad\u0131m. \u0130ki hamilelik o kadar kolay ge\u00e7ti ki, kocam bazen hamile oldu\u011fumu bile unutuyordu! Do\u011fumlar do\u011fal, anestezi ve y\u0131rt\u0131klar olmadan ger\u00e7ekle\u015fti ve jinekolog randevusunda muayeneden sonra sanki hi\u00e7 do\u011fum yapmam\u0131\u015f\u0131m gibi i\u00e7eride her \u015feyin ne kadar iyi toparland\u0131\u011f\u0131n\u0131 ve iyile\u015fti\u011fini s\u00f6ylediler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sevgili anneler, hamilelik ve do\u011fum sonras\u0131 d\u00f6nemle ilgili belirtilerin ve sorunlar\u0131n sizler i\u00e7in neredeyse fark edilmeden ge\u00e7mesini \u00e7ok istiyorum. Hamileli\u011fin, do\u011fumun ve anneli\u011fin kad\u0131n i\u00e7in \u00f6zel bir misyon oldu\u011funa inan\u0131yorum. Sonraki makalede do\u011fum sonras\u0131 depresyon konusunu daha ayr\u0131nt\u0131l\u0131 ele alaca\u011f\u0131z ve bu durumda nas\u0131l yard\u0131m edebilece\u011fimizi konu\u015faca\u011f\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"http:\/\/momslab.app\/\">Do\u011fum Sonras\u0131 Anne<\/a> kursumda sadece kendinize de\u011fil, bebe\u011finize de fayda sa\u011flayacak di\u011fer \u00f6nerilerimi payla\u015f\u0131yorum.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum sonras\u0131 sorunlar. Hamilelik ve yoga &#8211; iyile\u015fme deneyimim Hamileli\u011fim ve do\u011fumumun sorunsuz ge\u00e7mesini asla hayal etmedim. Sa\u011fl\u0131\u011f\u0131m, \u00f6zellikle de \u201ckad\u0131n sa\u011fl\u0131\u011f\u0131\u201d a\u00e7\u0131s\u0131ndan do\u011fum \u00f6ncesi&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamilelikte Yoga - \u0130yile\u015fme Deneyimim<\/title>\n<meta name=\"description\" content=\"Hamilelikte yogan\u0131n iyile\u015fmeye nas\u0131l yard\u0131mc\u0131 oldu\u011funu ke\u015ffedin. 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