{"id":10654,"date":"2020-11-25T19:19:17","date_gmt":"2020-11-25T16:19:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1016"},"modified":"2025-06-01T17:10:01","modified_gmt":"2025-06-01T14:10:01","slug":"hamilelikte-elmas-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamilelikte-elmas-pozu\/","title":{"rendered":"Hamilelikte Elmas Pozu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Y\u0131k\u0131lmazl\u0131k Asanas\u0131 &#8211; Vajrasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vajrasana genellikle di\u011fer asanalar\u0131n uygulanmas\u0131 i\u00e7in temel olarak hizmet eder, ancak kendi ba\u015f\u0131na da etkilidir. Lotus pozisyonu \u015fu an i\u00e7in m\u00fcmk\u00fcn de\u011filse, meditasyon i\u00e7in \u00e7ok rahat kabul edilir. Asana, azim ve sars\u0131lmazl\u0131k sembol\u00fcn\u00fc temsil eder. Uygulayan ki\u015finin elmas gibi sa\u011flam ve &#8220;a\u00e7\u0131k&#8221; bir zihne sahip olaca\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcl\u00fcr.<\/p>\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><img loading=\"lazy\" decoding=\"async\" alt=\"Hatha yogada Elmas Asanas\u0131\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/6b9b0493b6-almaz1.jpg\" width=\"626\" height=\"417\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neredeyse hi\u00e7bir k\u0131s\u0131tlamas\u0131 olmayan en g\u00fcvenli duru\u015f. Di\u011fer asanalar\u0131n aksine, Vajrasana a\u011f\u0131r bir yemekten sonra bile yap\u0131labilir. Hatta sindirim sistemini uyarmak i\u00e7in \u00f6nerilir!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Elmas pozu, midede ve ba\u011f\u0131rsaklarda meydana gelen di\u011fer rahats\u0131zl\u0131klara kar\u015f\u0131 yard\u0131mc\u0131 olur ve hemoroid rahats\u0131zl\u0131\u011f\u0131n\u0131 azalt\u0131r. Bu etkinin a\u00e7\u0131klamas\u0131 olduk\u00e7a basittir. Asana, pelvik tabana kan ak\u0131\u015f\u0131n\u0131 azaltt\u0131\u011f\u0131 i\u00e7in sakrum ve pelvik taban kaslar\u0131nda rahatlama sa\u011flar. Hamilelik \u00f6ncesi ve sonras\u0131 bu poz, d\u00f6ng\u00fcy\u00fc normalle\u015ftirme yetene\u011fine sahiptir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meditasyon s\u0131ras\u0131nda bu poz en az &#8220;dikkat da\u011f\u0131tan&#8221; ve en sakin pozdur:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; s\u0131rt\u0131 dik tutmak kolayd\u0131r;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; bacaklarda \u00e7ok fazla gerginlik yoktur;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; g\u00f6\u011f\u00fcs kafesi a\u00e7\u0131kt\u0131r ve nefes almak rahatt\u0131r.<\/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\/pregnant-woman-kneeling-profile_1163-1005-1024x682.jpg\" alt=\"Hamilelikte Elmas Duru\u015fu\" class=\"wp-image-6305\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-kneeling-profile_1163-1005.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Elmas Pozu &#8211; Nas\u0131l Yap\u0131l\u0131r?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dizlerinizin \u00fczerine kalk\u0131n, ard\u0131ndan yava\u015f\u00e7a kal\u00e7alar\u0131n\u0131z\u0131 topuklar\u0131n\u0131za yerle\u015ftirin.<\/li>\n\n\n\n<li>Ba\u015f parmaklar\u0131n birbirine biti\u015fik oldu\u011fundan ve topuklar\u0131n yanlara do\u011fru a\u00e7\u0131ld\u0131\u011f\u0131ndan emin olun.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer ayak bile\u011finde bir bask\u0131 hissederseniz, minderler koyabilir veya oturma kemiklerinizi k\u00fc\u00e7\u00fck bir y\u00fckseltiye yerle\u015ftirebilirsiniz. \u00d6rne\u011fin, bir yoga blo\u011fu al\u0131n ve topuklar\u0131n\u0131z\u0131n aras\u0131na yerle\u015ftirin. Bacak bacak \u00fczerinde oturun ki alt bacaklar kal\u00e7alar\u0131n\u0131z\u0131n alt\u0131nda kals\u0131n ama bu t\u00fcr bir y\u00fckseltme ile daha az gerginlik hissettirin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Gev\u015femi\u015f avu\u00e7lar\u0131n\u0131z\u0131 dizlerinizin \u00fczerine koyun.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. G\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131 do\u011fru \u00e7ekin ama belinizde a\u015f\u0131r\u0131 bir k\u0131vr\u0131lmadan ka\u00e7\u0131n\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. Omuzlar gev\u015femi\u015f, k\u00fcrek kemiklerini zorla bir araya getirmeye gerek yok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6. S\u0131rt\u0131n\u0131z d\u00fcz ve boynunuz ba\u015f\u0131n\u0131zla do\u011fal bir devam olarak yap\u0131s\u0131n\u0131 korur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7. G\u00f6zlerinizi kapat\u0131n ve rahatlay\u0131n. Tepesinden &#8220;nefes al\u0131yor&#8221; oldu\u011funuzu hayal edebilirsiniz. Her nefeste t\u00fcm problemler ve olumsuz duygular d\u0131\u015far\u0131ya \u00e7\u0131kar, her nefes al\u0131\u015fta ise yeni enerji ve kaynaklar size girer.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-683x1024.jpg\" alt=\"Hamilelikte Elmas Duru\u015fu\" class=\"wp-image-6308\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-768x1152.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-1024x1536.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-1365x2048.jpg 1365w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-800x1200.jpg 800w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-hatha-yoga-asana-vajrasana_11zon-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Elmas Duru\u015fu ve Kontrendikasyonlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer ayak bileklerinizde rahats\u0131zl\u0131k varsa bunu tolere etmeyin. Pozdan \u00e7\u0131k\u0131n ve bacaklar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze do\u011fru uzat\u0131n. Rahats\u0131zl\u0131\u011f\u0131 giderecek egzersizler yap\u0131n: Parmaklar\u0131n\u0131z\u0131 kuvvetlice kendinize ve yan\u0131n\u0131zdan uza\u011fa do\u011fru \u00e7ekin, a\u011fr\u0131 ge\u00e7ene kadar devam edin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozisyona, onun daha kolay bir varyasyonunu kullanarak geri d\u00f6nebilirsiniz. Zamanla ayaklar\u0131n\u0131z uyum sa\u011flayacak ve pozda daha uzun s\u00fcre kalabileceksiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer kal\u00e7alarda rahats\u0131zl\u0131k hissederseniz, dizleri daha geni\u015f a\u00e7\u0131n. Mat veya battaniyeniz ne kadar kal\u0131n olursa, dizlerin pozda y\u00fck alt\u0131nda kalmas\u0131 o kadar kolayla\u015f\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer ayak bile\u011fi ya da dizde yaralanma varsa, bu pozu yapmaktan ka\u00e7\u0131n\u0131n. A\u011fr\u0131 \u00e7ekmeyin, asanay\u0131 kolayla\u015ft\u0131rmak i\u00e7in rahat\u00e7a aletler kullan\u0131n ya da rahats\u0131zl\u0131k boyunca tamamen bundan vazge\u00e7in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Y\u0131k\u0131lmazl\u0131k Asanas\u0131 &#8211; Vajrasana Vajrasana genellikle di\u011fer asanalar\u0131n uygulanmas\u0131 i\u00e7in temel olarak hizmet eder, ancak kendi ba\u015f\u0131na da etkilidir. Lotus pozisyonu \u015fu an i\u00e7in m\u00fcmk\u00fcn&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10654","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>Vajrasana: Elmas Duru\u015fu - Hamilelikte Faydal\u0131 Bir Poz<\/title>\n<meta name=\"description\" content=\"Vajrasana (Elmas Duru\u015fu) \u00fcreme sistemine olumlu etkiler sa\u011flar. 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