{"id":10640,"date":"2020-11-24T22:32:38","date_gmt":"2020-11-24T19:32:38","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=934"},"modified":"2025-06-01T17:07:42","modified_gmt":"2025-06-01T14:07:42","slug":"perinatal-joga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/perinatal-joga\/","title":{"rendered":"Perinatal Yoga ve Kad\u0131n \u00dczerindeki Etkileri"},"content":{"rendered":"\n

Hamilelik s\u0131ras\u0131nda yoga yap\u0131labilir mi?<\/h2>\n\n\n\n

Sa\u011fl\u0131kl\u0131 bir kad\u0131n i\u00e7in do\u011fum \u00f6ncesi fiziksel aktivitenin hamilelik \u00fczerinde iyi bir etkisi oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. \u00d6zellikle yoga, yumu\u015fak ve etkili y\u00f6ntemlerden biridir.<\/p>\n\n\n\n

Sonu\u00e7 olarak, hamileli\u011fin hangi a\u015famas\u0131nda yoga yapmaya ba\u015flad\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olmaks\u0131z\u0131n, bu aktiviteler:<\/p>\n\n\n\n

– annenin hormon seviyelerini dengeledi\u011fi i\u00e7in bebe\u011fin rahim i\u00e7indeki geli\u015fimine yard\u0131mc\u0131 olur;<\/p>\n\n\n\n

– annenin bedenini daha g\u00fc\u00e7l\u00fc ve dayan\u0131kl\u0131 k\u0131lar, bu da hamilelik s\u0131ras\u0131nda y\u00fckle ba\u015fa \u00e7\u0131kmas\u0131na yard\u0131mc\u0131 olur;<\/p>\n\n\n\n

– stresi y\u00f6netmeyi \u00f6\u011fretir ve do\u011fum s\u00fcrecine haz\u0131rlar, \u00e7\u00fcnk\u00fc yoga kapsaml\u0131 bir etkiye sahiptir.<\/p>\n\n\n\n

G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, hamile yogas\u0131 hamile sa\u011fl\u0131\u011f\u0131 ile ilgili t\u00fcm g\u00f6revleri kar\u015f\u0131lamakta. Bu nedenle “MomsLab” online seanslar\u0131nda her \u00fc\u00e7 ayl\u0131k d\u00f6nemde egzersizleri nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 net bir \u015fekilde a\u00e7\u0131kl\u0131yoruz.<\/p>\n\n\n\n

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

Hamileler i\u00e7in Yoga ve Psikolojik Etkileri<\/h2>\n\n\n\n

Gelecek anne i\u00e7in en \u00f6nemli fakt\u00f6rlerden biri psikolojik huzurdur. Endi\u015feler olduk\u00e7a \u00e7e\u015fitlidir:<\/p>\n\n\n\n

– hamilelik s\u0131ras\u0131nda meydana gelebilecek sorunlardan korkma;<\/p>\n\n\n\n

– do\u011fum s\u00fcreci ve sonucuyla ilgili endi\u015fe;<\/p>\n\n\n\n

– bebe\u011fe bak\u0131m konusunda bir anne olarak yeteneklerinden endi\u015fe duyma.<\/p>\n\n\n\n

Bilgi g\u00fcr\u00fclt\u00fcs\u00fc her saniye kad\u0131na daha fazla bask\u0131 yapar ve enformasyon ak\u0131\u015f\u0131 i\u00e7inde anlamak zor olabilir. Bu nedenle yogan\u0131n en b\u00fcy\u00fck avantaj\u0131 fark\u0131ndal\u0131k e\u011fitimi vermesidir.<\/p>\n\n\n\n

Bunda \u00f6zellikle nefes egzersizleri yard\u0131mc\u0131 olur. Bu egzersizler sadece do\u011fum s\u0131ras\u0131nda do\u011fru nefes tekniklerini e\u011fitmekle kalmaz, ayn\u0131 zamanda bunu \u00e7ok \u00f6nce yaparak v\u00fccuda yarar sa\u011flar.<\/p>\n\n\n\n

Toparlanma yetene\u011fi, panik yapmamak, hayali korkular\u0131 ger\u00e7ek tehditlerden ay\u0131rmak – bunlar\u0131n hepsine hem fiziksel hem de psikolojik pratikler yoluyla ula\u015f\u0131labilir. Gebe yogas\u0131, psikolojik enerjinin birikmesinin yan\u0131 s\u0131ra i\u00e7 organlar\u0131n \u00e7al\u0131\u015fmalar\u0131n\u0131n stabilizasyonuna katk\u0131da bulunur.<\/p>\n\n\n\n

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

Perinatal yoga – prati\u011fin duruma g\u00f6re uyarlanmas\u0131<\/h2>\n\n\n\n

\u00d6ncelikle doktorla mutlaka dan\u0131\u015fmak gerekir. Bu, olas\u0131 kontrendikasyonlar\u0131 \u00f6\u011frenmek ve uygulamalar\u0131 sa\u011fl\u0131k g\u00f6stergelerine g\u00f6re uyarlamak i\u00e7in yap\u0131lmal\u0131d\u0131r. \u0130kincisi, e\u011fitmenin asanalar\u0131n uygulanmas\u0131 konusundaki a\u00e7\u0131klamalar\u0131na dikkatlice kulak vermek \u00f6nemlidir:<\/p>\n\n\n\n

– basit pozlarla ba\u015flay\u0131n – \u00e7\u00fcnk\u00fc zor g\u00f6r\u00fcnmeyenler bile paha bi\u00e7ilmez faydalar sa\u011flayacakt\u0131r;<\/p>\n\n\n\n

– pozlar\u0131 maksimum seviyede tutmay\u0131n, olas\u0131 rahats\u0131zl\u0131klar\u0131 daha da k\u00f6t\u00fcle\u015ftirmemek i\u00e7in rahat bir konumda kal\u0131n;<\/p>\n\n\n\n

– ikinci ve \u00fc\u00e7\u00fcnc\u00fc trimesterlerde s\u0131rt \u00fcst\u00fc yap\u0131lan asanalar\u0131 en aza indiriyoruz.<\/p>\n\n\n\n

Prenatal Yoga: Birinci Trimester<\/h2>\n\n\n\n

Hamilelik \u00f6\u011frenildi\u011finde, anne adaylar\u0131 stresi azaltmaya odaklanabilirler. Bunun i\u00e7in nefes egzersizleri yapmay\u0131 ve kaslar\u0131 bilin\u00e7li bir \u015fekilde germeyi ve gev\u015fetmeyi \u00f6\u011freniyoruz.<\/p>\n\n\n\n

Egzersizlere a\u015fa\u011f\u0131daki asanalar\u0131 dahil etmek \u00f6nemlidir:<\/p>\n\n\n\n

– Kan dola\u015f\u0131m\u0131n\u0131 te\u015fvik eden;<\/p>\n\n\n\n

– Pelvik taban kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 geli\u015ftiren;<\/p>\n\n\n\n

– G\u00f6\u011f\u00fcs kafesini a\u00e7an ve rahat nefes almay\u0131 sa\u011flayan.<\/p>\n\n\n\n

Bu a\u015famada yoga, sindirim sorunlar\u0131yla ba\u015fa \u00e7\u0131kmaya, kar\u0131n alt k\u0131sm\u0131ndaki rahats\u0131zl\u0131kla u\u011fra\u015fmaya, bulant\u0131 ve ba\u015f a\u011fr\u0131lar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olur. Online derslerde, annelerin s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirmelerine ve gelecekteki y\u00fck\u00fcml\u00fcl\u00fcklere haz\u0131rlamalar\u0131na yard\u0131mc\u0131 oluyoruz.<\/p>\n\n\n\n

\u00d6nemli! Kar\u0131n b\u00f6lgesine y\u00fck binmesine neden olan: b\u00fck\u00fclme, s\u0131k\u0131\u015ft\u0131rma, ani d\u00f6n\u00fc\u015fler, kar\u0131n \u00fczerinde yatma pozisyonlar\u0131na izin vermeyin.<\/p>\n\n\n\n

Prenatal Yoga: \u0130kinci Trimester<\/h2>\n\n\n\n

\u0130kinci trimesterde pelvik taban kaslar\u0131na ve kal\u00e7a eklem hareketlili\u011fine daha fazla dikkat ediyoruz. Seanslar\u0131n s\u00fcresini ve yo\u011funlu\u011funu azalt\u0131p, \u00f6ncelikle rahatlama sa\u011flayan asanalara ge\u00e7iyoruz.<\/p>\n\n\n\n

Bu, toksikozun ge\u00e7ti\u011fi, bedenin hamilelik durumuna yava\u015f yava\u015f al\u0131\u015ft\u0131\u011f\u0131 ancak karn\u0131n hen\u00fcz \u00e7ok b\u00fcy\u00fck olmad\u0131\u011f\u0131 m\u00fckemmel bir d\u00f6nemdir. Bu d\u00f6nemde ilk trimesterde ka\u00e7\u0131nd\u0131\u011f\u0131m\u0131z t\u00fcm egzersizleri yine d\u0131\u015fl\u0131yoruz. Pranayama uygulamalar\u0131na \u00e7ok dikkat ediyoruz – uzun nefes tutma i\u00e7eren solunum egzersizlerini yapmamaya \u00e7al\u0131\u015f\u0131yoruz.<\/p>\n\n\n\n

A\u015fa\u011f\u0131daki asanalar\u0131 se\u00e7iyoruz:<\/p>\n\n\n\n

– geli\u015fmekte olan bebe\u011fe ek olarak oksijen zenginli\u011fi sa\u011flar;<\/p>\n\n\n\n

– do\u011fru nefes tekni\u011fini yerle\u015ftirmeye olanak tan\u0131r;<\/p>\n\n\n\n

– s\u0131rt ve boyundaki ilk gerilim belirtilerini giderir;<\/p>\n\n\n\n

– varis riskine kar\u015f\u0131 \u00f6nleyici olabilir.<\/p>\n\n\n\n

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

Prenatal yoga: \u00fc\u00e7\u00fcnc\u00fc trimester<\/h2>\n\n\n\n

\u00dc\u00e7\u00fcnc\u00fc trimester bize baz\u0131 asanalar\u0131 yapmam\u0131za olanak tan\u0131maz. Yine de, anne v\u00fccudunun do\u011fuma son haz\u0131rl\u0131\u011f\u0131 olarak, bu, en sorumlu zamand\u0131r.<\/p>\n\n\n\n

Ek olarak, s\u0131rt\u00fcst\u00fc uzun s\u00fcre yatmay\u0131 gerektiren asanalar\u0131 yapmamak gerekir. \u00d6zellikle alt bo\u015f toplardamara bask\u0131 yapma kayg\u0131s\u0131 varsa.<\/p>\n\n\n\n

Olas\u0131 simfiziti tetiklememek veya derinle\u015ftirmemek i\u00e7in asimetrik pozlardan ka\u00e7\u0131n\u0131r\u0131z. “Ayakta” asanalar\u0131 mutlaka bir destekle veya yak\u0131nlar\u0131n\u0131za yard\u0131m isteyerek yapar\u0131z.<\/p>\n\n\n\n

Asanalar\u0131 kolayla\u015ft\u0131rmak veya daha rahat hale getirmek i\u00e7in yoga yast\u0131klar\u0131, \u00f6zel bloklar, battaniyeler veya basit yast\u0131klar gibi e\u015fyalarla stok yapmak iyi olurdu.<\/p>\n\n\n\n

Bu d\u00f6nemde basit egzersizler bile uykuyu iyile\u015ftirebilir \u00e7\u00fcnk\u00fc gergin v\u00fccut b\u00f6lgelerindeki y\u00fck\u00fc hafifletir ve kaslar\u0131 g\u00fc\u00e7lendirir.<\/p>\n\n\n\n

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

Hamileler i\u00e7in yoga – evde nas\u0131l haz\u0131rlan\u0131l\u0131r?<\/h2>\n\n\n\n

Hamilelik yogas\u0131, \u00f6zel ko\u015fullar sa\u011fland\u0131\u011f\u0131nda g\u00fcvenlidir. \u00c7al\u0131\u015fma yapt\u0131\u011f\u0131n\u0131z odan\u0131n yeterince havaland\u0131r\u0131lm\u0131\u015f oldu\u011fundan emin olun. Ayr\u0131ca \u00e7evrenizde yeterli alan oldu\u011fundan ve ayaklar\u0131n\u0131z\u0131n kaymad\u0131\u011f\u0131ndan emin olun. \u00d6zel bir yoga mat\u0131 kullan\u0131n. Giysiler do\u011fal kuma\u015flardan ve rahat olmal\u0131d\u0131r. Bu \u015fekilde siz kar\u0131\u015f\u0131kl\u0131k ya\u015famazs\u0131n\u0131z ve s\u0131k\u0131\u015f\u0131kl\u0131k hissetmezsiniz.<\/p>\n\n\n\n

Pratik \u00d6neriler<\/h2>\n\n\n\n

E\u011fitim sadece do\u011fuma haz\u0131rl\u0131kta ba\u015far\u0131n\u0131n yar\u0131s\u0131d\u0131r. \u00d6rne\u011fin, online program\u0131m\u0131zda egzersizleri \u015funlarla birle\u015ftiriyoruz:<\/p>\n\n\n\n

1) nefes alma teknikleri;<\/p>\n\n\n\n

2) meditasyon uygulamalar\u0131;<\/p>\n\n\n\n

ve ayr\u0131ca \u00f6zel olarak haz\u0131rlanm\u0131\u015f bir beslenme plan\u0131 ile.<\/p>\n\n\n\n

Sonu\u00e7 olarak, prati\u011fi kolayla\u015ft\u0131racak birka\u00e7 basit kural\u0131 hat\u0131rlay\u0131n:<\/p>\n\n\n\n

– yeterince uyuyun;<\/p>\n\n\n\n

– a\u011f\u0131r bir yemekten en az iki saat sonra egzersiz yap\u0131n;<\/p>\n\n\n\n

– egzersiz yaparken a\u011fr\u0131 veya rahats\u0131zl\u0131\u011fa katlanmay\u0131n;<\/p>\n\n\n\n

– yoga bloklar\u0131 ve yast\u0131klar gibi yard\u0131mc\u0131 ekipmanlar kullanarak asanalar s\u0131ras\u0131nda y\u00fck\u00fc hafifletin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamilelik s\u0131ras\u0131nda yoga yap\u0131labilir mi? Sa\u011fl\u0131kl\u0131 bir kad\u0131n i\u00e7in do\u011fum \u00f6ncesi fiziksel aktivitenin hamilelik \u00fczerinde iyi bir etkisi oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. \u00d6zellikle yoga, yumu\u015fak ve etkili…<\/p>\n","protected":false},"author":11,"featured_media":6251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in Prenatal Yoga Kseniya Vlasova'dan<\/title>\n<meta name=\"description\" content=\"Hamile kad\u0131nlar i\u00e7in klasik yoga: evde yap\u0131lacak egzersizler. Hamileler i\u00e7in yoga, \u00f6zg\u00fcveni art\u0131rmaya, g\u00fcven kazanmaya ve huzur bulmaya yard\u0131mc\u0131 olur.\" \/>\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\/perinatal-joga\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perinatal Yoga ve Kad\u0131n \u00dczerindeki Etkileri\" \/>\n<meta property=\"og:description\" content=\"Hamile kad\u0131nlar i\u00e7in klasik yoga: evde yap\u0131lacak egzersizler. 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