{"id":10646,"date":"2020-11-25T18:49:39","date_gmt":"2020-11-25T15:49:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=995"},"modified":"2025-06-01T17:08:22","modified_gmt":"2025-06-01T14:08:22","slug":"krauncasana-balikcil-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/krauncasana-balikcil-pozu\/","title":{"rendered":"Kraun\u00e7asana: Bal\u0131k\u00e7\u0131l Pozu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Hathayoga&#8217;da Bal\u0131k\u00e7\u0131l Pozu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hathayoga&#8217;da bal\u0131k\u00e7\u0131l pozu, deneyim ve beceri gerektiren asanalar aras\u0131ndad\u0131r. Bu poz, iyi geli\u015fmi\u015f kas ve eklem esnekli\u011fi gerektirir, oturarak yap\u0131l\u0131r. Bir bacak yukar\u0131 do\u011fru uzat\u0131l\u0131rken, di\u011feri yerde k\u0131vr\u0131lm\u0131\u015f bir \u015fekilde durur, b\u00fct\u00fcn fig\u00fcr uzun boyunlu bir ku\u015fu and\u0131r\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu egzersizi yapmak i\u00e7in v\u00fccudu haz\u0131rlamak ve \u00f6ncelikle yo\u011fun yan uzanma, bacaklara e\u011filme ve halka pozlar\u0131 uygulamak gerekir. Bu haz\u0131rl\u0131k asanalar\u0131n\u0131n ard\u0131ndan kraun\u00e7a pozuna ge\u00e7ilebilir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-1024x682.jpg\" alt=\"Hathayoga'da Bal\u0131k\u00e7\u0131l Pozu\" class=\"wp-image-6271\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-young-female-white-shirt-black-trousers-doing_140725-23366.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Bal\u0131k\u00e7\u0131l Pozunun Faydalar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asanan\u0131n uygulanmas\u0131 s\u0131ras\u0131nda hem <a href=\"https:\/\/momslab.app\/cabinet\/video\/334\">kar\u0131n kaslar\u0131<\/a> hem de <a href=\"https:\/\/momslab.app\/cabinet\/video\/335\">k\u00fc\u00e7\u00fck pelvik b\u00f6lge<\/a>, <a href=\"https:\/\/momslab.app\/cabinet\/video\/341\">s\u0131rt<\/a> ile bacaklar ve kollar\u0131n kaslar\u0131 ve eklemleri geriliyor ve esnekle\u015fiyor, kraun\u00e7asana \u015fu faydalar\u0131 sa\u011flar:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; k\u00fc\u00e7\u00fck pelvis ve kar\u0131n i\u00e7i organlarda kan dola\u015f\u0131m\u0131n\u0131n yo\u011funla\u015fmas\u0131;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; omurgan\u0131n g\u00fc\u00e7lendirilmesi;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; b\u00f6brek fonksiyonlar\u0131n\u0131n aktive edilmesi;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; adet d\u00f6ng\u00fcs\u00fcn\u00fcn normalle\u015fmesi;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; daha aktif peristaltizm sayesinde sindirimin iyile\u015ftirilmesi;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <a href=\"https:\/\/momslab.app\/blog\/gormonalnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">hormonal denge<\/a> ve <a href=\"https:\/\/momslab.app\/blog\/joga-i-metabolizm\/\" target=\"_blank\" rel=\"noreferrer noopener\">metabolizma<\/a> dengesinin sa\u011flanmas\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Turna pozu ayr\u0131ca <a href=\"https:\/\/momslab.app\/cabinet\/video\/337\">kal\u00e7a eklemeleri<\/a>, dizler ve ayak bileklerinin hareketlili\u011fi ve esnekli\u011fine katk\u0131 sa\u011flar, kalp fonksiyonunu olumlu etkiler. T\u00fcm esneme ve esneklik egzersizleri gibi, v\u00fccudu iyi bir \u015fekilde tonize eder.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-1024x682.jpg\" alt=\"Hathayoga'da Bal\u0131k\u00e7\u0131l Pozu\" class=\"wp-image-6272\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/girl-stretching-her-leg_1163-959.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Kraunchasana Uygulama Tekni\u011fi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yemekten en az iki saat sonra, uygun bir \u015fekilde zihinsel haz\u0131rl\u0131k yap\u0131ld\u0131ktan sonra egzersize ba\u015flanabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Ba\u015flang\u0131\u00e7 pozisyonu de\u011fnek pozudur &#8211; Dandasana. Hal\u0131ya oturup bacaklar ileri do\u011fru uzat\u0131l\u0131r. S\u0131rt d\u00fcz. D\u00fcz kollar g\u00f6vdeye yap\u0131\u015f\u0131k, avu\u00e7lar kal\u00e7alar\u0131n her iki yan\u0131nda yere yerle\u015ftirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Daha sonra sa\u011f baca\u011f\u0131 b\u00fck\u00fcn ve aya\u011f\u0131 geriye do\u011fru \u00e7ekin. B\u00f6ylece topuk sa\u011f kal\u00e7a eklemine bast\u0131r\u0131l\u0131r. Bu hareketi yapan ki\u015fiye \u00f6nden bak\u0131ld\u0131\u011f\u0131nda, sa\u011f diz ve sol, uzat\u0131lm\u0131\u015f bacak topu\u011fu g\u00f6r\u00fcl\u00fcr. Bu arada dizleri birle\u015ftirmeye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Nefes verirken belinizi esnetin, sol baca\u011f\u0131 b\u00fck\u00fcn ve aya\u011f\u0131 ellerinizle tutup baca\u011f\u0131 uzat\u0131n. Baca\u011f\u0131 dikkatlice d\u00fczle\u015ftirin, s\u0131rt\u0131 dik tutun, bu pozisyonda birka\u00e7 derin nefes d\u00f6ng\u00fcs\u00fc ge\u00e7irin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Yine nefes verirken, d\u00fcz baca\u011f\u0131 \u00e7ene dize de\u011fecek \u015fekilde kendinize do\u011fru \u00e7ekin. Derin nefes al\u0131n ve bu s\u0131rada sa\u011f dizi yere bast\u0131r\u0131l\u0131 halde tutmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. Nefes al\u0131rken bedeni geriye e\u011fin, sol baca\u011f\u0131 indirin, ellerinizi ayaktan uzakla\u015ft\u0131r\u0131n, sa\u011f baca\u011f\u0131 d\u00fczeltin ve ba\u015flang\u0131\u00e7taki de\u011fnek pozuna geri d\u00f6n\u00fcn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6. Birka\u00e7 nefes d\u00f6ng\u00fcs\u00fcnden sonra t\u00fcm hareketleri di\u011fer bacakla tekrar edin.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"740\" height=\"976\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/serious-woman-sitting-yoga-position_23-2148258994.jpg\" alt=\"Hathayoga'da Bal\u0131k\u00e7\u0131l Pozu\" class=\"wp-image-6273\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/serious-woman-sitting-yoga-position_23-2148258994.jpg 740w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/serious-woman-sitting-yoga-position_23-2148258994-227x300.jpg 227w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/serious-woman-sitting-yoga-position_23-2148258994-76x100.jpg 76w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/serious-woman-sitting-yoga-position_23-2148258994-341x450.jpg 341w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Leylek Pozu Yaparken Yap\u0131labilecek Hatalar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Diz ve ayak bile\u011fi yaralanmalar\u0131n\u0131z varsa ve ayr\u0131ca adet d\u00f6nemindeyseniz kraun\u00e7asana yapman\u0131z tavsiye edilmez.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asana yap\u0131l\u0131rken hatalar s\u0131rt\u0131n duru\u015fuyla ilgili olabilir. Deneyimsiz uygulay\u0131c\u0131lar bazen d\u00fcz tutmay\u0131 unutur, bu da kendilerine zorluk \u00e7\u0131kar\u0131r. Di\u011fer hatalar <a href=\"https:\/\/momslab.app\/cabinet\/video\/323\">nefes<\/a> ile ilgilidir. Baz\u0131 egzersizler nefes verirken, baz\u0131lar\u0131 nefes al\u0131rken yap\u0131l\u0131r; bu \u00f6nemlidir \u00e7\u00fcnk\u00fc nefes verme ile fazla gerilim giderken, nefes alma ile enerji impulsi al\u0131n\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hathayoga&#8217;da Bal\u0131k\u00e7\u0131l Pozu Hathayoga&#8217;da bal\u0131k\u00e7\u0131l pozu, deneyim ve beceri gerektiren asanalar aras\u0131ndad\u0131r. Bu poz, iyi geli\u015fmi\u015f kas ve eklem esnekli\u011fi gerektirir, oturarak yap\u0131l\u0131r. Bir bacak&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10646","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>Hatha Yoga&#039;da Turna Duru\u015fu - Krouncasana pozu momslab.com&#039;da<\/title>\n<meta name=\"description\" content=\"Hatha Yoga&#039;da turna duru\u015fu (krouncasana) zor asanalardan biridir. 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