{"id":10638,"date":"2020-11-24T22:25:45","date_gmt":"2020-11-24T19:25:45","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=931"},"modified":"2025-06-01T17:07:23","modified_gmt":"2025-06-01T14:07:23","slug":"dyhatelnaa-joga-3","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/","title":{"rendered":"Yogada Do\u011fru Nefes Alma"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Yogada ve bedensel uygulamalarda nefes alman\u0131n \u00f6nemli bir rol\u00fc vard\u0131r. Damarlar\u0131n yava\u015f\u00e7a ve olumlu bir \u015fekilde geni\u015flemesine, kan dola\u015f\u0131m\u0131n\u0131n normalle\u015fmesine, t\u00fcm organlar\u0131n i\u015fleyi\u015finin iyile\u015fmesine ve tabii ki sinir sisteminin sakinle\u015fmesine katk\u0131da bulunur. Yogadaki nefes alma, asanalar\u0131 yaparken de \u00f6nemlidir &#8211; baz\u0131lar\u0131 do\u011fru nefes alma temposu ile birlikte yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nefes teknikleri sayesinde kendi duygular\u0131n\u0131z\u0131 ve hislerinizi kontrol alt\u0131na almay\u0131, endi\u015fe ve korkudan h\u0131zl\u0131 ve etkili bir \u015fekilde kurtulmay\u0131 \u00f6\u011frenebilirsiniz. Ayr\u0131ca, pranayama nefesiyle \u00e7e\u015fitli psikolojik problemleri bile \u00e7\u00f6zebilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-1024x683.jpg\" alt=\"Yogada do\u011fru nefes alma\" class=\"wp-image-6239\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/medium-shot-woman-doing-yoga-indoors_23-2150170680.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Nefes Yogas\u0131 A\u015famalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yogada nefes alma \u00fc\u00e7 ana a\u015famay\u0131 veya \u00fc\u00e7 t\u00fcr nefes almay\u0131 i\u00e7erir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kar\u0131n seviyesinde alt nefes;<\/li>\n\n\n\n<li>g\u00f6\u011f\u00fcs seviyesinde orta nefes;<\/li>\n\n\n\n<li>k\u00f6pr\u00fcc\u00fck kemi\u011fi seviyesinde \u00fcst nefes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer son zamanlarda yoga yapmaya ba\u015flad\u0131ysan\u0131z ve asanalar\u0131 do\u011fru bir teknikte ger\u00e7ekle\u015ftirebiliyorsan\u0131z, nefes egzersizlerini \u00f6\u011frenmeye ba\u015flayabilirsiniz. Bu durumda ba\u015flaman\u0131z gereken ilk \u015fey alt nefes al\u0131\u015ft\u0131rmalar\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu nefes tekni\u011finin \u00f6zelli\u011fi, g\u00f6\u011f\u00fcs kafesinin hareketsiz kalmas\u0131 gerekti\u011fidir &#8211; nefes al\u0131p verirken dikkat ve hareketlerin kar\u0131n kaslar\u0131 ve diyaframa odaklanmas\u0131 gerekmektedir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk meditatif asanalar\u0131 \u00f6\u011frendikten sonra, nefes yogas\u0131n\u0131 olu\u015fturan daha karma\u015f\u0131k nefesleme sistemlerine ge\u00e7ebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Her prana nefes egzersizini ger\u00e7ekle\u015ftirirken, nabz\u0131n\u0131z\u0131 kontrol etmeli ve a\u011f\u0131rl\u0131k veya ba\u015f a\u011fr\u0131s\u0131 olu\u015fup olu\u015fmad\u0131\u011f\u0131n\u0131 belirlemelisiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-1024x683.jpg\" alt=\"Yogada do\u011fru nefes alma\" class=\"wp-image-6240\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170697.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Nefes Yogas\u0131n\u0131n Faydalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nefes yogas\u0131, insan v\u00fccudu \u00fczerinde nazik bir \u015fekilde olumlu etkiler sunar. Sadece beden de\u011fil, ayn\u0131 zamanda ruh da geli\u015fir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>akci\u011ferlerin hacmi ve havaland\u0131rma derecesi artar;<\/li>\n\n\n\n<li>t\u00fcm v\u00fccudun ve \u00f6zellikle solunum sisteminin fiziksel durumu normalle\u015fir;<\/li>\n\n\n\n<li>sinir sistemi sakinle\u015fir;<\/li>\n\n\n\n<li>hormonal denge normalle\u015fir;<\/li>\n\n\n\n<li>ya\u015fam enerjisi \u00fcretilir;<\/li>\n\n\n\n<li>duygular i\u015flenir;<\/li>\n\n\n\n<li>sakinlik ve g\u00fcven hissi gelir.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Nefes Yoga&#8217;s\u0131nda Bireysel \u00c7al\u0131\u015fmalarda G\u00fcvenlik Teknikleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Meditasyon nefesi, yeteneklerin yan\u0131 s\u0131ra g\u00fcvenlik tekni\u011fi bilgisi de gerektirir. Egzersizler kontrols\u00fcz ve a\u015f\u0131r\u0131 bir hevesle yap\u0131l\u0131rsa, fayda yerine zarar verebilir. Hemen belirtmek gerekir ki, nefes yogas\u0131 g\u00fcnl\u00fck olarak yap\u0131lmal\u0131, ancak yeni ba\u015flayanlar i\u00e7in g\u00fcn a\u015f\u0131r\u0131 daha hafif bir program belirlenebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pranayama nefes alman\u0131n kontrendike oldu\u011fu hastal\u0131klar\u0131 s\u0131ralayal\u0131m: kardiyovask\u00fcler sistemin organik lezyonlar\u0131, kan hastal\u0131klar\u0131, y\u00fcksek kafa i\u00e7i bas\u0131nc\u0131, ge\u00e7irilmi\u015f b\u00fcy\u00fck ameliyatlar. Solunum pratiklerini yap\u0131p yapamayaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmek i\u00e7in doktorunuza dan\u0131\u015fman\u0131z en iyisidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru nefes alma tekni\u011fini kendi ba\u015f\u0131n\u0131za \u00f6\u011frenirken, deneyimli e\u011fitmenlerin ayr\u0131nt\u0131l\u0131 \u00f6nerilerini i\u00e7eren videolar\u0131 inceleyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00fcm kayg\u0131l\u0131 d\u00fc\u015f\u00fcnceleri b\u0131rakarak sakin bir \u015fekilde nefes al\u0131n. V\u00fccudunuzu ve zihninizi gev\u015fetmeye \u00e7al\u0131\u015f\u0131n ve gerginlik olmadan sadece nefes al\u0131n. Asanalar\u0131 ve nefes alma egzersizlerini yaparken ba\u015f d\u00f6nmesi, bulant\u0131, esneme veya nefes darl\u0131\u011f\u0131 gibi ho\u015f olmayan semptomlar ortaya \u00e7\u0131karsa, nefes yogas\u0131ndan meditasyona y\u00f6nelik asanalar (Shavasana) ge\u00e7ilmelidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-1024x683.jpg\" alt=\"Yogada do\u011fru nefes alma\" class=\"wp-image-6241\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-yoga-mat_23-2150170653.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Egzersizleri yaparken yap\u0131lan hatalar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yeni ba\u015flayanlar\u0131n nefes tekniklerini \u00f6\u011frenirken yapt\u0131klar\u0131 ana hata, fazla nefes tutmak veya nefesi gere\u011finden fazla uzatmakt\u0131r. Bu, nefes derinli\u011finin a\u015f\u0131r\u0131 artmas\u0131na ve kan\u0131n karbondioksit azalmas\u0131na neden olabilir, bu da olumsuz semptomlara yol a\u00e7abilir. Bo\u011fulma hissi olu\u015fursa, nefes alma a\u015famalar\u0131n\u0131 daha k\u0131sa hale getirebilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Evde nefes yogas\u0131 yapmak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nefes egzersizlerini ne zaman yapmak en iyisidir? Egzersizler sakin bir ortam gerektirdi\u011fi i\u00e7in, ak\u015fam saatlerini se\u00e7mek en iyisidir &#8211; sadece pratik yapm\u0131\u015f olmayacaks\u0131n\u0131z, ayn\u0131 zamanda enerjinizi de yenileyip uykuya haz\u0131rlanabileceksiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egzersizlerin yap\u0131laca\u011f\u0131 yer uygun \u015fekilde haz\u0131rlanmal\u0131d\u0131r: Bu, iyi havaland\u0131r\u0131lm\u0131\u015f, lo\u015f \u0131\u015f\u0131kl\u0131 bir oda olmal\u0131; havadaki kirleticileri en aza indirmek i\u00e7in \u0131slak temizlik yap\u0131lmal\u0131d\u0131r. Aroma \u00e7ubuklar\u0131n\u0131 yak\u0131n, sakin meditatif m\u00fczik a\u00e7\u0131n ve pratik yapmaya ba\u015flay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yogada ve bedensel uygulamalarda nefes alman\u0131n \u00f6nemli bir rol\u00fc vard\u0131r. Damarlar\u0131n yava\u015f\u00e7a ve olumlu bir \u015fekilde geni\u015flemesine, kan dola\u015f\u0131m\u0131n\u0131n normalle\u015fmesine, t\u00fcm organlar\u0131n i\u015fleyi\u015finin iyile\u015fmesine ve&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739,742],"tags":[],"class_list":["post-10638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr","category-yoga-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>Nefes Yogas\u0131 - Pranayama: Nas\u0131l Do\u011fru Uygulan\u0131r<\/title>\n<meta name=\"description\" content=\"Hatha-yoga ile do\u011fru nefes alma prati\u011fi edinmenin bir\u00e7ok olumlu sonucu vard\u0131r \u2013 bu konuda makalemizi okuyun\u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yogada Do\u011fru Nefes Alma\" \/>\n<meta property=\"og:description\" content=\"Hatha-yoga ile do\u011fru nefes alma prati\u011fi edinmenin bir\u00e7ok olumlu sonucu vard\u0131r \u2013 bu konuda makalemizi okuyun\u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-24 19:25:45+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:07:23+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170654.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Yogada Do\u011fru Nefes Alma\",\"datePublished\":\"2020-11-24 19:25:45+00\",\"dateModified\":\"2025-06-01 14:07:23+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\"},\"wordCount\":675,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170654.jpg\",\"articleSection\":[\"Do\u011fum Sonras\u0131 Annelere\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/dyhatelnaa-joga-3\/\",\"name\":\"Nefes Yogas\u0131 - 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