{"id":10656,"date":"2020-11-25T19:50:01","date_gmt":"2020-11-25T16:50:01","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1021"},"modified":"2025-06-01T17:10:15","modified_gmt":"2025-06-01T14:10:15","slug":"cicek-asansi-lotus-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/cicek-asansi-lotus-pozu\/","title":{"rendered":"\u00c7i\u00e7ek Asanas\u0131: Lotus Pozu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Padmasana Duru\u015fu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hatha yoga&#8217;da \u00e7i\u00e7ek duru\u015fu olarak bilinen bu pose, neredeyse herkes taraf\u0131ndan bilinen lotus pozudur. Yoga&#8217;n\u0131n orijinal terminolojisinde &#8211; Sanskrit\u00e7e &#8211; bu asana padmasana olarak adland\u0131r\u0131l\u0131r. Padmasana&#8217;y\u0131 <a href=\"https:\/\/momslab.app\/cabinet\/video\/303\">yeni ba\u015flayanlar i\u00e7in set<\/a>e dahil etmek belki uygun olmayabilir \u00e7\u00fcnk\u00fc bu \u00e7i\u00e7ek duru\u015funu \u00f6\u011frenme an\u0131na kadar kad\u0131nlar\u0131n iyi geli\u015fmi\u015f <a href=\"https:\/\/momslab.app\/cabinet\/video\/337\">kal\u00e7a eklemlerine<\/a> sahip olmas\u0131 gerekir. Ancak, baz\u0131 yeni ba\u015flayanlar i\u00e7in lotus pozunun hi\u00e7bir zorluk \u00e7\u0131karmad\u0131\u011f\u0131 da g\u00f6r\u00fclebilir, bu y\u00fczden burada bireysel yakla\u015f\u0131m \u00f6nemlidir. E\u011fer lotus pozu rahats\u0131zl\u0131k veya a\u011fr\u0131 yaratm\u0131yorsa, di\u011fer <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi\/\">asanalarla<\/a> birlikte pelvik organlar\u0131 g\u00fc\u00e7lendiren ve kas\u0131k b\u00f6lgesindeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftiren bir sete eklemek mant\u0131kl\u0131d\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\/beautiful-woman-is-engaged-yoga-studio_1157-29600-1024x682.jpg\" alt=\"Padmasana Duru\u015fu\" class=\"wp-image-6313\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Padmasana: nas\u0131l duru\u015f al\u0131n\u0131r?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga&#8217;da \u00e7i\u00e7ek duru\u015fu tekni\u011fi \u00fc\u00e7 a\u015famadan olu\u015fur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Mat\u0131n \u00fczerine oturun ve sa\u011f baca\u011f\u0131n\u0131z\u0131 dizinizden b\u00fckerek aya\u011f\u0131n\u0131z\u0131 sol kal\u00e7aya do\u011fru \u00e7ekin. Ayak, taban\u0131 yukar\u0131 bakacak \u015fekilde kal\u00e7an\u0131n taban\u0131na yerle\u015fmeli ve topuk g\u00f6bek \u00e7izgisine denk gelmelidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Sol baca\u011f\u0131n\u0131za da benzer bir pozisyon verin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0131rt\u0131n\u0131z\u0131 uzatarak, omuzlar\u0131n\u0131z\u0131 indirerek ve kaslar\u0131n\u0131z\u0131 gev\u015feterek asanaya giri\u015finizi tamamlay\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Padmasanadaki el pozisyonu, yogada hangi \u00e7i\u00e7ek pozisyonu varyasyonunun se\u00e7ildi\u011fine ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-1024x819.jpg\" alt=\"Padmasana Duru\u015fu\" class=\"wp-image-6315\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-1024x819.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-300x240.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-768x614.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-100x80.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-563x450.jpg 563w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Yogada \u00c7i\u00e7ek Pozu: Uygulama Varyasyonlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Daha \u00f6nce belirtildi\u011fi gibi, lot\u00fcs pozunun farkl\u0131 versiyonlar\u0131, esas olarak ellerin konumu bak\u0131m\u0131ndan birbirinden farkl\u0131d\u0131r. En basit se\u00e7enek, ellerin g\u00f6\u011f\u00fcs seviyesinde avu\u00e7 i\u00e7leri birbirine bakacak \u015fekilde birle\u015ftirilmesidir. Parmaklar bu durumda kesinlikle yukar\u0131 do\u011fru bakar. On be\u015finci y\u00fczy\u0131ldan kalma klasik yaz\u0131l\u0131 kaynaklardan biri olan &#8220;Hatha Yoga Pradipika&#8221;, ellerin avu\u00e7 i\u00e7i yukar\u0131 bakacak \u015fekilde (sa\u011f el sol elin \u00fczerine) kas\u0131klar\u0131n ortas\u0131 hizas\u0131nda tutulmas\u0131n\u0131 \u00f6ng\u00f6r\u00fcr. Lot\u00fcs pozunun meditasyon i\u00e7in kullan\u0131lmas\u0131 durumunda (ki esas amac\u0131 budur), eller belirli parmak kombinasyonlar\u0131 olan mudralar olu\u015fturur. Genellikle bu, ba\u015fparmak ve i\u015faret parma\u011f\u0131 u\u00e7lar\u0131n\u0131n birbirine temas etti\u011fi, di\u011fer parmaklar\u0131n da yana a\u00e7\u0131ld\u0131\u011f\u0131 j\u00f1\u0101na mudra&#8217;d\u0131r. Ancak ba\u015fka se\u00e7enekler de m\u00fcmk\u00fcnd\u00fcr.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lotus pozunun daha karma\u015f\u0131k bir varyant\u0131 olan baddha padmasana, ellerin farkl\u0131 bir \u015fekilde yerle\u015ftirilmesini gerektirir: s\u0131rt\u0131n arkas\u0131na getirilip \u00e7aprazlan\u0131r. Sa\u011f elle sa\u011f aya\u011f\u0131n parmaklar\u0131ndan, sol elle ise sol aya\u011f\u0131n parmaklar\u0131ndan tutulmal\u0131d\u0131r. Baddha padmasanan\u0131n dinamik varyasyonunda \u00f6ne e\u011filmeli ve aln\u0131n\u0131zla yere dokunmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lotus pozu, hatha yoga&#8217;da temel pozisyonlardan biri olarak kabul edilir ve genellikle <a href=\"https:\/\/momslab.app\/cabinet\/video\/\">di\u011fer asanalar\u0131n<\/a> \u00e7e\u015fitli kombinasyonlar\u0131 ve varyasyonlar\u0131nda, \u00f6rne\u011fin Kukkutasana veya Uttana Kurmasana&#8217;da kullan\u0131l\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\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-1024x682.jpg\" alt=\"Padmasana Duru\u015fu\" class=\"wp-image-6316\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Lotus Asanas\u0131: Uygulama \u0130ncelikleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Asanay\u0131 d\u00fczenlerken dikkat edilmesi gerekenler:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Kal\u00e7alar\u0131n pozisyonuna dikkat edin: D\u0131\u015far\u0131ya do\u011fru maksimum a\u00e7\u0131lmalar\u0131 gerekir, bu s\u0131rada kaslar\u0131n tamamen gev\u015femi\u015f olmas\u0131, aksi takdirde do\u011fru pozisyon al\u0131namaz;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Dizlerde a\u015f\u0131r\u0131 gerginli\u011fe izin vermeyin, bu bir hata sinyalidir, padmasanada \u00e7al\u0131\u015fma kal\u00e7a eklemi ile yap\u0131l\u0131r;<br>\u2022 Oturma kemi\u011fini yerden kald\u0131rmay\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Bacak tamamen dizden b\u00fck\u00fclmelidir, aksi takdirde baca\u011f\u0131n do\u011fru \u015fekilde \u00e7evrilmesi m\u00fcmk\u00fcn olmaz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Padmasana: Yeni Ba\u015flayanlar i\u00e7in Tavsiyeler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yeni ba\u015flayanlar, lotus pozunu \u00f6\u011frenirken a\u015f\u0131r\u0131 hevesli olmamal\u0131d\u0131r. <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bir dizi asana<\/a> kaslar\u0131 ve eklemleri bu yoga prati\u011fi i\u00e7in bir\u00e7ok ki\u015fi taraf\u0131ndan simgeleyen \u00e7i\u00e7ek pozuna haz\u0131rlamak i\u00e7in yard\u0131mc\u0131 olacakt\u0131r. Kal\u00e7a eklemlerini \u00e7al\u0131\u015ft\u0131racak agni stambhasana, upavistha konasana, janu sirsasana. Haz\u0131rl\u0131k i\u00e7in m\u00fckemmel bir se\u00e7enek baddha konasana&#8217;d\u0131r, bu poz <a href=\"https:\/\/momslab.app\/cabinet\/video\/335\">kal\u00e7ay\u0131 haz\u0131rlamak<\/a> ve dizleri \u00e7al\u0131\u015ft\u0131rmak i\u00e7in iyidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ardha padmasana (yar\u0131m lotus) ya da siddhasana ile de ba\u015flayabilirsiniz. Bu pozlar daha basit ama ayn\u0131 derecede etkilidir.<\/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\/smiling-woman-sitting-lotus-exercise_1163-2204-1024x682.jpg\" alt=\"Padmasana Duru\u015fu\" class=\"wp-image-6317\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">\u00c7i\u00e7ek Pozu: Faydalar\u0131 ve Ne Zaman Dikkat Edilmeli<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Hatha Yoga Pradipika&#8221; padmasana&#8217;y\u0131 &#8220;hastal\u0131klar\u0131 giderici&#8221; olarak adland\u0131r\u0131r. O, kan dola\u015f\u0131m\u0131n\u0131 uyar\u0131r, genel duruma faydal\u0131 etkide bulunur, uykusuzlukla sava\u015f\u0131r ve v\u00fccuda enerji verir. Hamileler, padmasana&#8217;y\u0131 s\u0131rt <a href=\"https:\/\/momslab.app\/cabinet\/video\/338\">kaslar\u0131ndaki<\/a> gerginli\u011fi hafifletmenin iyi bir yolu oldu\u011fu i\u00e7in severler. E\u011fer poz verirken anne aday\u0131 zorluk \u00e7ekiyorsa, \u00f6rne\u011fin \u00fc\u00e7\u00fcnc\u00fc trimesterde bacak \u015fi\u015fli\u011fi s\u0131k\u00e7a engel olabilir, asanan\u0131n basitle\u015ftirilmi\u015f versiyonlar\u0131yla s\u0131n\u0131rl\u0131 kal\u0131nabilir. Bunlar siddhasana, svastikasana, sukasana&#8217;d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Diz veya ayak bile\u011fi yaralanmalar\u0131 durumunda \u00e7i\u00e7ek pozunu uygulamak kesinlikle \u00f6nerilmez. Lotus asanas\u0131n\u0131 \u00f6\u011frenme a\u015famas\u0131nda dikkatle yakla\u015fmak gerekir: Dizlerde veya kas\u0131k b\u00f6lgesinde herhangi bir rahats\u0131zl\u0131k hissi, egzersizi durdurmak i\u00e7in bir sinyal olmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Padmasana Duru\u015fu Hatha yoga&#8217;da \u00e7i\u00e7ek duru\u015fu olarak bilinen bu pose, neredeyse herkes taraf\u0131ndan bilinen lotus pozudur. Yoga&#8217;n\u0131n orijinal terminolojisinde &#8211; Sanskrit\u00e7e &#8211; bu asana padmasana&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10656","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>Hamileler \u0130\u00e7in Lotus Duru\u015fu (padmasana) Hatha Yoga<\/title>\n<meta name=\"description\" content=\"Lotus Duru\u015fu (padmasana), kan dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131r ve v\u00fccuda bir\u00e7ok faydal\u0131 etkisi vard\u0131r. 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