{"id":10650,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-06-01T17:09:34","modified_gmt":"2025-06-01T14:09:34","slug":"hatha-yogada-kaplumbaga-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-kaplumbaga-pozu\/","title":{"rendered":"Hamilelikte Kurmasana veya Kaplumba\u011fa Pozu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana ve faydalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, ileri d\u00fczey uygulay\u0131c\u0131lar i\u00e7in yogada temel pozlardan biridir. D\u0131\u015far\u0131dan bak\u0131ld\u0131\u011f\u0131nda bu asana ger\u00e7ekten bir kaplumba\u011fay\u0131 and\u0131r\u0131r. Asanan\u0131n d\u0131\u015far\u0131dan kolay g\u00f6r\u00fcnmesine ra\u011fmen, yeni ba\u015flayanlar i\u00e7in bu poza girmek zor olabilir, bu y\u00fczden Upa Vis\u015ftha Konasana&#8217;n\u0131n basit versiyonuyla ba\u015flamak daha iyi olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu poz i\u00e7in s\u0131rt\u0131n\u0131z\u0131 dik tutun ve bacaklar\u0131n\u0131z\u0131 rahat bir gerilme noktas\u0131na kadar a\u00e7\u0131n. Arkaya do\u011fru devrilmedi\u011finizden emin olun, pelvis kemi\u011finin \u00fczerinde oturun. Nefes vererek d\u00fcz bir s\u0131rtla \u00f6ne do\u011fru e\u011filmeye \u00e7al\u0131\u015f\u0131n, ayak parmaklar\u0131n\u0131z yukar\u0131 ve kendinize do\u011fru bakacak \u015fekilde olsun.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak yeni ba\u015flayanlar i\u00e7in hem kaplumba\u011fa pozu hem de Upa Vis\u015ftha Konasana zor olabilir. Bu durumda, pelvis ve s\u0131rt\u0131n izin verdi\u011fi noktaya kadar dikkatlice inin &#8211; bu noktada duruyoruz! Kesinlikle s\u0131rt, kollar, omuz b\u0131\u00e7aklar\u0131 vb. yard\u0131m\u0131yla kendinizi zorlamay\u0131n. Amac\u0131n\u0131z kal\u00e7alar\u0131 a\u00e7mak \u00fczerine \u00e7al\u0131\u015fmakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fazla zorlayarak kendinizi yaralayabilir ve asl\u0131nda elde etmek istedi\u011finiz sa\u011fl\u0131k faydalar\u0131n\u0131n tam tersi sonu\u00e7larla kar\u015f\u0131la\u015fabilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"Hatha yogada Kaplumba\u011fa Pozu\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, s\u00fcrekli ve ilerleyen (a\u011fr\u0131s\u0131z!) bir pratikle bir\u00e7ok fayda sa\u011flar. Pozisyona girmekteki her a\u015fama v\u00fccut \u00fczerinde daha fazla etki yapar, \u00f6zellikle omurlar aras\u0131 diskler i\u00e7in yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kaplumba\u011fa duru\u015funun ba\u015fka faydalar\u0131 da vard\u0131r:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; sindirim sistemini uyar\u0131r;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; b\u00f6brek fonksiyonlar\u0131n\u0131 iyile\u015ftirir;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; idrar sistemini normalle\u015ftirir;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; s\u0131rt, boyun ve ba\u015f kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana duru\u015funu yapt\u0131ktan sonra zihinsel berrakl\u0131k ve sakinlik kazanacaks\u0131n\u0131z. Bu nedenle, s\u0131k\u00e7a meditasyon \u00f6ncesinde kullan\u0131l\u0131r.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga&#8217;da Kaplumba\u011fa Duru\u015fu &#8211; Nas\u0131l Yap\u0131l\u0131r?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mat\u0131n \u00fczerine oturun ve bacaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca yana a\u00e7\u0131n.<\/li>\n\n\n\n<li>Dizlerinizi hafif\u00e7e b\u00fck\u00fcn ve ayaklar\u0131n\u0131z\u0131 v\u00fccuda do\u011fru \u00e7ekin.<\/li>\n\n\n\n<li>Nefes verirken \u00f6ne e\u011filiriz ve ellerimizi yava\u015f\u00e7a dizlerin alt\u0131ndan ge\u00e7iririz. Elleri dizlerin alt\u0131ndan ge\u00e7irip yanlara do\u011fru uzat\u0131r\u0131z.<\/li>\n\n\n\n<li>Omuzlar\u0131 mat\u0131n \u00fczerine bast\u0131r\u0131r\u0131z ve avu\u00e7 i\u00e7leriyle yere bask\u0131 yapar\u0131z.<\/li>\n\n\n\n<li>Derin nefesi geri kazand\u0131\u011f\u0131m\u0131z\u0131 hissederiz.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Nefes verirken daha da ileri uzan\u0131r\u0131z, yava\u015f\u00e7a \u00f6nce aln\u0131, ard\u0131ndan g\u00f6\u011f\u00fcs kafesini yere koyar\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asanan\u0131n son halinin nas\u0131l g\u00f6r\u00fcnmesi gerekti\u011fi: Dizler koltuk altlar\u0131na yak\u0131n, kollar ve bacaklar \u00f6nkol b\u00f6lgesinde birbirine temas ediyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yava\u015f ilerledik\u00e7e, \u00e7ene ve g\u00f6\u011f\u00fcs kafesinin tamamen yere yerle\u015fti\u011fini ve bacaklar\u0131n uzand\u0131\u011f\u0131n\u0131 fark edeceksiniz. Ek olarak, parmaklar\u0131 arkan\u0131zda kenetleyebilir ve ayaklar\u0131 ba\u015f\u0131n alt\u0131nda olacak \u015fekilde \u00e7aprazlayabilirsiniz.<\/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\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"Hatha yogada Kaplumba\u011fa Pozu\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">Yoga&#8217;da Kaplumba\u011fa Pozu ve Yap\u0131lan Hatalar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk olarak, kontraendikasyonlara dikkat edin. Omurga a\u011fr\u0131s\u0131, artrit veya siyatik varsa pozu uygulamay\u0131 erteleyin. \u0130kincisi, pozun kendisi olduk\u00e7a karma\u015f\u0131kt\u0131r, bu y\u00fczden geli\u015ftirebilece\u011finiz bir\u00e7ok nokta bulunmaktad\u0131r:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bacaklar\u0131n\u0131z\u0131 kapasitenizin \u00f6tesinde a\u00e7maya \u00e7al\u0131\u015fmay\u0131n. Hen\u00fcz rahat de\u011filse, \u015fu anda eri\u015filebilen ad\u0131mda kal\u0131n.<\/li>\n\n\n\n<li>Egzersiz yaparken belinizi zorlamay\u0131n. Bunun yerine, dikkatleri kal\u00e7a eklemlerine verin. Bunun i\u00e7in s\u0131rt\u0131n\u0131z\u0131 e\u011fmemelisiniz.<\/li>\n\n\n\n<li>Kollar tam yana do\u011fru uzanmal\u0131.<\/li>\n\n\n\n<li>Topuklar\u0131 unutmay\u0131n &#8211; t\u00fcm bacak d\u00fcz ve gergindir, ayaklar &#8216;gezmemelidir&#8217;. Ayaklar\u0131n\u0131z\u0131n yere sa\u011flam bast\u0131\u011f\u0131ndan emin olun.<\/li>\n<\/ol>\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\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"Hatha yogada Kaplumba\u011fa Pozu\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Poz duru\u015funu yapt\u0131ktan sonra, s\u0131rt esneme hareketi i\u00e7eren bir dengeleyici egzersiz yapman\u0131z tavsiye edilir. Hatalar\u0131 kontrol edebilmek i\u00e7in yak\u0131nlar\u0131n\u0131zdan sizi foto\u011fraflamalar\u0131n\u0131 veya video \u00e7ekmelerini istemenizi \u00f6neririz. B\u00f6ylece sadece asanay\u0131 d\u00fczeltmekle kalmaz, ayn\u0131 zamanda ilerlemenizi de g\u00f6zlemleyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana ve faydalar\u0131 Kurmasana, ileri d\u00fczey uygulay\u0131c\u0131lar i\u00e7in yogada temel pozlardan biridir. D\u0131\u015far\u0131dan bak\u0131ld\u0131\u011f\u0131nda bu asana ger\u00e7ekten bir kaplumba\u011fay\u0131 and\u0131r\u0131r. Asanan\u0131n d\u0131\u015far\u0131dan kolay g\u00f6r\u00fcnmesine ra\u011fmen,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-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>Kurmasana - kaplumba\u011fa pozu hatha yogada | MomsLab<\/title>\n<meta name=\"description\" content=\"Kurmasana - kaplumba\u011fa pozu, hatha yogan\u0131n temel asanlar\u0131ndan biridir. Bu makalede, kurmasanan\u0131n s\u0131rt i\u00e7in faydalar\u0131n\u0131 ve uygulama kurallar\u0131n\u0131 inceliyoruz \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\/hatha-yogada-kaplumbaga-pozu\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Kurmasana veya Kaplumba\u011fa Pozu\" \/>\n<meta property=\"og:description\" content=\"Kurmasana - kaplumba\u011fa pozu, hatha yogan\u0131n temel asanlar\u0131ndan biridir. 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