{"id":10652,"date":"2020-11-25T19:10:51","date_gmt":"2020-11-25T16:10:51","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1011"},"modified":"2025-06-01T17:09:45","modified_gmt":"2025-06-01T14:09:45","slug":"hatha-yogada-asana-kosucusu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-asana-kosucusu\/","title":{"rendered":"Hatha Yogada Asana Ko\u015fucusu"},"content":{"rendered":"\n

Yoga’da Ko\u015fucu Pozu<\/h2>\n\n\n\n

Baz\u0131 asanalar\u0131n yap\u0131lmas\u0131 yeni ba\u015flayanlar<\/a> i\u00e7in olduk\u00e7a zordur. V\u00fccudu ve kaslar\u0131 g\u00fc\u00e7lendirip \u00e7al\u0131\u015ft\u0131rmak, ba\u011f dokular\u0131n\u0131 bir sonraki seviyede do\u011fu jimnasti\u011fine ge\u00e7i\u015f i\u00e7in esnek hale getirmek i\u00e7in haz\u0131rl\u0131k pozlar\u0131 vard\u0131r, bunlardan biri de Ko\u015fucu Pozu’dur.<\/p>\n\n\n\n

\"Yoga'da<\/figure>\n\n\n\n

Ko\u015fucu Asanas\u0131n\u0131n Faydalar\u0131<\/h3>\n\n\n\n

Ko\u015fucu Pozu en yayg\u0131n isimlerden biri de\u011fildir. Daha s\u0131k bu yoga egzersizi Ardha Hanumanasana ya da “Yar\u0131m Maymun Pozu” olarak adland\u0131r\u0131l\u0131r. Tam yana do\u011fru a\u00e7\u0131lmadan \u00f6nce bir t\u00fcr \u0131s\u0131nma hareketi olarak kabul edilir, alt bacak kaslar\u0131n\u0131 ve arka bacak y\u00fczeyini esnetir ve onlara esneklik kazand\u0131r\u0131r.<\/p>\n\n\n\n

Asana, hamilelik s\u0131ras\u0131nda b\u00fcy\u00fcyen fet\u00fcs\u00fcn bask\u0131s\u0131 nedeniyle kad\u0131nlarda olu\u015fan k\u00fc\u00e7\u00fck pelvis b\u00f6lgesinde kan durgunlu\u011funu gidermeye yard\u0131mc\u0131 olur. Kan dola\u015f\u0131m\u0131n\u0131 d\u00fczenleyerek, Ko\u015fucu Pozu alt ekstremitelerinin uyu\u015fmas\u0131n\u0131 ve \u00fcrogenital sistemin ciddi hastal\u0131klar\u0131n\u0131n geli\u015fmesini \u00f6nler.<\/p>\n\n\n\n

Varis geli\u015fimine yatk\u0131nl\u0131\u011f\u0131 olan kad\u0131nlar i\u00e7in Ardha Hanumanasana \u00f6nerilir. Hamile kad\u0131nlar i\u00e7in bu egzersiz, bu hastal\u0131\u011fa e\u015flik eden ayak a\u011fr\u0131lar\u0131 ve \u015fi\u015flikleri hafifletmeye yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n

Ardha Hanumanasana Yaparken Uyulmas\u0131 Gereken Kurallar<\/h3>\n\n\n\n

\u2022 Ko\u015fucu Pozuna giri\u015f i\u00e7in \u00e7\u0131k\u0131\u015f pozisyonu “A\u015fa\u011f\u0131 Bakan K\u00f6pek Pozi”dir: V\u00fccut zemine a\u00e7\u0131l\u0131 olarak \u015fekillenir, pelvis yukar\u0131 y\u00f6nlendirilir, s\u0131rt ve uzuvlar d\u00fcz bir hat olu\u015fturur, eller ve omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f avu\u00e7 i\u00e7leri \u00fczerinde durulur.<\/p>\n\n\n\n

\u2022 Nefes al\u0131rken sa\u011f bacak \u00f6ne at\u0131l\u0131r, diz d\u00fczlenir ve ayak avu\u00e7 i\u00e7leri aras\u0131nda yere oturtulur.<\/p>\n\n\n\n

\u2022 Ard\u0131ndan belinizi geriye do\u011fru \u00e7ekin, ayn\u0131 anda \u00f6ne uzat\u0131lm\u0131\u015f sa\u011f baca\u011f\u0131n\u0131z\u0131 d\u00fczle\u015ftirin. Destekleyici sol baca\u011f\u0131n\u0131z\u0131 \u00f6yle bir \u015fekilde b\u00fck\u00fcn ki uyluk ve bald\u0131r aras\u0131nda dik a\u00e7\u0131 olu\u015fsun.<\/p>\n\n\n\n

\u2022 Sonu\u00e7 olarak, eller ve sa\u011f aya\u011f\u0131n taban\u0131 \u00f6nde bulunur, onlara ba\u015f\u0131n\u0131z\u0131n tepesi uzan\u0131r, b\u00fck\u00fcl\u00fc sol bacak v\u00fccut i\u00e7in destek g\u00f6revi g\u00f6r\u00fcr.<\/p>\n\n\n\n

\u2022 Bu pozisyonda, sa\u011f baca\u011f\u0131n uzanmas\u0131na ve s\u0131rt\u0131n d\u00fczle\u015fmesine dikkat ederek bir s\u00fcre kal\u0131n. Kal\u00e7ay\u0131 fazla geri itmek ve topu\u011fun \u00fcst\u00fcne oturmak yasakt\u0131r.<\/p>\n\n\n\n

\u2022 Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn, ard\u0131ndan egzersizi tekrarlay\u0131n ve esnemek i\u00e7in sol baca\u011f\u0131 \u00f6ne \u00e7\u0131kart\u0131n.<\/p>\n\n\n\n

\"Yoga'da<\/figure>\n\n\n\n

Ko\u015fucu pozuna, bacak kaslar\u0131 \u00f6nceden \u0131s\u0131t\u0131ld\u0131\u011f\u0131nda ge\u00e7ilmelidir. Destek dizindeki a\u011fr\u0131l\u0131 hislerden ka\u00e7\u0131nmak i\u00e7in, yogay\u0131 bir mat \u00fczerinde yapmak ve birka\u00e7 kez katlanm\u0131\u015f bir battaniye kullanmak faydal\u0131 olabilir. Hamile kad\u0131nlar\u0131n bu asanay\u0131 \u00f6zellikle dikkatli bir \u015fekilde yapmalar\u0131, bacaklar\u0131 yava\u015f\u00e7a esnetmeleri ve \u00f6ne e\u011fildiklerinde kar\u0131nlar\u0131na a\u015f\u0131r\u0131 y\u00fck bindirmekten ka\u00e7\u0131nmalar\u0131 gerekir. Rahats\u0131zl\u0131k hissi olu\u015ftu\u011funda, Ardha Hanumanasana’n\u0131n uygulanmas\u0131na son verilmelidir.<\/p>\n\n\n\n

Ko\u015fucu Pozunun Varyasyonlar\u0131<\/h3>\n\n\n\n

Asanay\u0131 do\u011fru yapmay\u0131 \u00f6\u011frendikten sonra, daha zorlay\u0131c\u0131 versiyonlar\u0131na ge\u00e7ilebilir:<\/p>\n\n\n\n

\u2022 esneme s\u0131ras\u0131nda eller \u00f6zel desteklere dayan\u0131r;<\/p>\n\n\n\n

\u2022 \u00f6ne uzat\u0131lan baca\u011f\u0131n t\u00fcm aya\u011f\u0131 zemin \u00fczerinde sabit bir konumda durur;<\/p>\n\n\n\n

\u2022 destek baca\u011f\u0131 parmaklar yerine aya\u011f\u0131n \u00fcst k\u0131sm\u0131yla zemine temas eder.<\/p>\n\n\n\n

Hatha yoga’da Ko\u015fucu Pozu’nun v\u00fccut \u00fczerindeki tedavi edici etkilerinin yan\u0131 s\u0131ra, \u00f6zkontrol, uyumlu geli\u015fim ve d\u0131\u015f g\u00fczellikten sorumlu olan alt \u00e7akralar\u0131 – muladhara ve svadhisthanay\u0131 a\u00e7maya yard\u0131mc\u0131 olur. Ardha Hanumanasana’n\u0131n yap\u0131lmas\u0131, ki\u015finin kendine olan g\u00fcvenini kazanmaya, fiziksel sa\u011fl\u0131\u011f\u0131n\u0131 m\u00fckemmelle\u015ftirmeye ve \u00f6zellikle hamilelik ve do\u011fum s\u00fcrecinde bir kad\u0131n\u0131n ihtiya\u00e7 duydu\u011fu ya\u015fam enerjisini art\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yoga’da Ko\u015fucu Pozu Baz\u0131 asanalar\u0131n yap\u0131lmas\u0131 yeni ba\u015flayanlar i\u00e7in olduk\u00e7a zordur. V\u00fccudu ve kaslar\u0131 g\u00fc\u00e7lendirip \u00e7al\u0131\u015ft\u0131rmak, ba\u011f dokular\u0131n\u0131 bir sonraki seviyede do\u011fu jimnasti\u011fine ge\u00e7i\u015f i\u00e7in…<\/p>\n","protected":false},"author":11,"featured_media":6297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nArdha Hanumanasana asana - Hatha-yo\u011fada Ko\u015fucu Duru\u015fu momslab'da<\/title>\n<meta name=\"description\" content=\"Yogada Ko\u015fucu Duru\u015fu Ardha Hanumanasana veya Yar\u0131m Maymun Duru\u015fu olarak adland\u0131r\u0131l\u0131r. 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