{"id":10648,"date":"2020-11-25T18:56:58","date_gmt":"2020-11-25T15:56:58","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1001"},"modified":"2025-06-01T17:08:37","modified_gmt":"2025-06-01T14:08:37","slug":"baddha-konasana-kelebek-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/baddha-konasana-kelebek-pozu\/","title":{"rendered":"Hamileler i\u00e7in Supta Baddha Konasana"},"content":{"rendered":"\n

Baddha Konasana – Pozisyonun \u00d6zeti<\/h2>\n\n\n\n

Daha iyi anla\u015f\u0131lmas\u0131 i\u00e7in e\u011fitmenler aras\u0131nda genellikle kelebek pozu olarak adland\u0131r\u0131l\u0131r. Ancak, orijinal isminin \u00f6z\u00fcne indi\u011fimizde, pozun g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar hafif ve havadar olmad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcr\u00fcz. Asl\u0131nda, Baddha Konasana, ‘a\u00e7\u0131y\u0131 tutma’ ya da bazen ‘s\u0131k\u0131l\u0131k, sa\u011flaml\u0131k’ anlam\u0131n\u0131 ta\u015f\u0131r. Bu poz, bizi g\u00fc\u00e7lendirir ve tonlar.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Baddha Konasana Nas\u0131l Yap\u0131l\u0131r?<\/h3>\n\n\n\n

Asana yeni ba\u015flayanlar i\u00e7in de uygundur ve giri\u015f olduk\u00e7a basittir:<\/p>\n\n\n\n

    \n
  1. D\u00fcz bir s\u0131rt ile yoga mat\u0131na oturun ve bacaklar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n. Dandasana pozisyonu olu\u015fturmal\u0131s\u0131n\u0131z.<\/li>\n\n\n\n
  2. Dizleri b\u00fck\u00fcn ve ayaklar\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131za do\u011fru \u00e7ekin, topuklar kal\u00e7aya yak\u0131n olmal\u0131d\u0131r.<\/li>\n\n\n\n
  3. Ayak tabanlar\u0131n\u0131 tamamen birbirine temas edecek \u015fekilde birle\u015ftirin.<\/li>\n\n\n\n
  4. E\u011fer m\u00fcmk\u00fcnse, birle\u015fik topuklar\u0131 kas\u0131klara daha da yak\u0131n \u00e7ekin.<\/li>\n\n\n\n
  5. \u015eimdi dizlerinizi yava\u015f\u00e7a yere indirmeyi deneyin. Bask\u0131 uygulamaktan veya \u00f6zel a\u011f\u0131rl\u0131k kullanmaktan ka\u00e7\u0131n\u0131n. Pozisyona al\u0131\u015f\u0131rken yava\u015f yava\u015f adapte olun – esneme prati\u011fe ba\u011fl\u0131 olarak gelecektir.<\/li>\n<\/ol>\n\n\n\n

    Asanan\u0131n nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 ayr\u0131nt\u0131l\u0131 olarak Ksenia Vlasova ile \u00abMomsLab\u00bb online programlar\u0131ndaki video derslerde g\u00f6steriyoruz.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    G\u00fcvenli Yoga – Kelebek Pozu<\/h3>\n\n\n\n

    En fazla fayday\u0131 sadece d\u00fczenli ve do\u011fru uygulama sa\u011flar. G\u00fcn be g\u00fcn asanay\u0131 yanl\u0131\u015f yapman\u0131n bir anlam\u0131 yoktur, \u00e7\u00fcnk\u00fc bu durumda kendinize zarar verme riski de vard\u0131r.<\/p>\n\n\n\n

    O halde hat\u0131rlanmas\u0131 gereken \u015feyler:<\/p>\n\n\n\n

    – Bald\u0131rlar kal\u00e7alara yap\u0131\u015f\u0131k. Bacaklar kendi a\u011f\u0131rl\u0131\u011f\u0131 alt\u0131nda mindere s\u0131k\u0131ca yap\u0131\u015f\u0131k.<\/p>\n\n\n\n

    – Ayaklar\u0131 d\u0131\u015f taraf\u0131yla yere yerle\u015ftiriyoruz. E\u011fer m\u00fcmk\u00fcnse, ellerle hafif\u00e7e yukar\u0131ya “a\u00e7\u0131labilir”. Di\u011fer durumlarda ayaklar\u0131 birbirine yap\u0131\u015f\u0131k b\u0131rak\u0131yoruz.<\/p>\n\n\n\n

    – Asla b\u00fck\u00fclm\u00fc\u015f bir s\u0131rtla oturmay\u0131n – bu \u015fekilde belinizi a\u015f\u0131r\u0131 y\u00fcklersiniz ve neredeyse kas\u0131klar\u0131n\u0131z\u0131 a\u00e7mak i\u00e7in \u00e7al\u0131\u015fmazs\u0131n\u0131z. S\u0131rt\u0131n\u0131z\u0131 dik tutarken arkaya yaslanmadan, le\u011fen kemi\u011fi \u00fczerinde oturun.<\/p>\n\n\n\n

    Baddha Konasana ve hamileler i\u00e7in adaptasyonu<\/h2>\n\n\n\n

    Nefes almay\u0131 unutmayal\u0131m! Asan\u0131n her varyasyonunda kontroll\u00fc nefes al\u0131p vermeye \u00f6zel \u00f6nem g\u00f6sterilmelidir. Birincisi, sakin nefes al\u0131p vermek duygusal alan\u0131 d\u00fczene sokar, ikincisi ise a\u015f\u0131r\u0131 gergin kaslar\u0131 gev\u015fetir.<\/p>\n\n\n\n

    Asanada do\u011fru nefes alma konusunda:<\/p>\n\n\n\n

    – \u00c7\u0131k\u0131\u015fla birlikte \u00f6ne e\u011filin.<\/p>\n\n\n\n

    – G\u00f6\u011fs\u00fc ileri do\u011fru uzat\u0131yoruz.<\/p>\n\n\n\n

    – Erken a\u015famalarda ba\u015f\u0131n\u0131z\u0131 yere indirmeyi deneyebilirsiniz. E\u011fer le\u011fen hareketli de\u011fil ve “izin vermiyorsa”, hareket s\u0131rttan geliyor olabilir. Bu yanl\u0131\u015ft\u0131r. Hareketi le\u011fen b\u00f6lgesinden sa\u011flamaya \u00e7al\u0131\u015f\u0131n, e\u011fer hareket m\u00fcmk\u00fcn de\u011filse, le\u011fenin “izin verdi\u011fi” varyasyonda kal\u0131n.<\/p>\n\n\n\n

    – E\u011filmi\u015f pozisyondan yuvarlak bir s\u0131rtla \u00e7\u0131k\u0131n.<\/p>\n\n\n\n

    – Ellerle nazik\u00e7e dizlerinizi toplay\u0131p birle\u015ftirin. Rahatlay\u0131n ve bacaklar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n.<\/p>\n\n\n\n

    Hamileli\u011fin ileri d\u00f6nemlerinde \u00f6ne e\u011filmekten ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Kal\u00e7a ekleminde a\u011fr\u0131 yoksa, dizlerle hafif dinamik sallamalar yapabilirsiniz.<\/p>\n\n\n\n

    Dikkat! E\u011fer simfizit belirtileri varsa, asanay\u0131 daha basit hale getirebilirsiniz. Her iki dizin alt\u0131na yast\u0131k veya katlanm\u0131\u015f battaniye koyarak kendinizi rahat ettirin.<\/em><\/p>\n\n\n\n

    Asanay\u0131 yatarak da yapabilirsiniz. Bunun i\u00e7in s\u0131rt\u0131n\u0131z\u0131n alt\u0131na bolster veya yine ayn\u0131 katlanm\u0131\u015f battaniye yerle\u015ftirin. Sonra dikkatlice s\u0131rt \u00fcst\u00fc yat\u0131n ve biraz s\u00fcre boyunca rahatlayarak kal\u0131n.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Baddha Konasana – faydalar<\/h2>\n\n\n\n

    Baddha Konasana’y\u0131 g\u00fcnl\u00fck prati\u011finize dahil ederek \u015fu olumlu etkileri hissedebilirsiniz:<\/p>\n\n\n\n

    – uyluk i\u00e7 kaslar\u0131n\u0131z\u0131 rahatlat\u0131p g\u00fczelce esneteceksiniz;<\/p>\n\n\n\n

    – PRT’de kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirebilirsiniz;<\/p>\n\n\n\n

    – b\u00f6breklerin ve idrar sistemi i\u015flevini normalize edersiniz;<\/p>\n\n\n\n

    – varisleri azalt\u0131r, ayn\u0131 zamanda \u00f6nlemini al\u0131rs\u0131n\u0131z;<\/p>\n\n\n\n

    – siyatikten korunursunuz.<\/p>\n\n\n\n

    En b\u00fcy\u00fck avantaj\u0131 ise, bu asana ile do\u011fum gibi y\u00fcklenmelere v\u00fccudu yumu\u015fak bir \u015fekilde haz\u0131rl\u0131yor olman\u0131zd\u0131r.<\/p>\n\n\n\n

    Dikkat! Kas\u0131k veya dizlerde yak\u0131n zamanda a\u011fr\u0131lar varsa bu asana yap\u0131lmamal\u0131d\u0131r.<\/em><\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Asanaya giremiyorsan\u0131z<\/h3>\n\n\n\n

    Daha \u00f6nce belirtti\u011fimiz gibi, asanay\u0131 bir\u00e7ok \u015fekilde kolayla\u015ft\u0131rabilirsiniz:<\/p>\n\n\n\n

    – Rahats\u0131zl\u0131k hissetti\u011finiz yerlere \u00f6zel gere\u00e7ler, yoga bloklar\u0131, battaniyeler ve \u00f6rt\u00fcler kullanarak destek koyabilirsiniz. Bir taraf ad\u0131na dengesizli\u011fi \u00f6nlemek \u00f6nemlidir, bu y\u00fczden simetrik yerle\u015ftirin.<\/p>\n\n\n\n

    – Ayak parmaklar\u0131n\u0131 kavrayam\u0131yorsan\u0131z yoga i\u00e7in elastik bir bant veya s\u0131radan bir kemer kullanabilirsiniz.<\/p>\n\n\n\n

    – S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmak zor geliyorsa, kendinizi duvara yaslayarak g\u00f6revi kolayla\u015ft\u0131r\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Baddha Konasana – Pozisyonun \u00d6zeti Daha iyi anla\u015f\u0131lmas\u0131 i\u00e7in e\u011fitmenler aras\u0131nda genellikle kelebek pozu olarak adland\u0131r\u0131l\u0131r. Ancak, orijinal isminin \u00f6z\u00fcne indi\u011fimizde, pozun g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar hafif…<\/p>\n","protected":false},"author":11,"featured_media":6282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nBaddha Konasana: Kelebek Pozu - Gelecek Annelere Faydalar\u0131<\/title>\n<meta name=\"description\" content=\"Baddha Konasana: Kelebek Pozu, hamilelik i\u00e7in \u00f6nerilen hatha-yoga pozlar\u0131ndan biridir. 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