{"id":10658,"date":"2020-11-25T19:59:15","date_gmt":"2020-11-25T16:59:15","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1024"},"modified":"2025-06-01T17:10:29","modified_gmt":"2025-06-01T14:10:29","slug":"hatha-yogada-berekza-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-berekza-pozu\/","title":{"rendered":"Hamilelikte Sarvangasana"},"content":{"rendered":"\n

Yogada \u00c7\u0131nar Pozu<\/h2>\n\n\n\n

\u00c7ocukluktan beri hepimizin bildi\u011fi \u00c7\u0131nar Pozu art\u0131k sadece e\u011flenceli de\u011fil, ayn\u0131 zamanda faydal\u0131. Yoga prati\u011finde Sarvangasana temel pozlardan biri olarak kabul edilir:<\/p>\n\n\n\n

– duygusal stresi azalt\u0131r;<\/p>\n\n\n\n

– zihinsel netlik sa\u011flar;<\/p>\n\n\n\n

– denge ve genel v\u00fccut tonusunu geli\u015ftirir.<\/p>\n\n\n\n

Bu yaz\u0131da, ilk trimesterde hamileyken pozu nas\u0131l yapman\u0131z gerekti\u011fini ele alaca\u011f\u0131z.<\/p>\n\n\n\n

Sarvangasana’n\u0131n Faydalar\u0131<\/h2>\n\n\n\n

Do\u011fru \u015fekilde yap\u0131ld\u0131\u011f\u0131nda ve nefes teknikleri uyguland\u0131\u011f\u0131nda, hamilelik s\u0131ras\u0131nda kad\u0131n birka\u00e7 saniye i\u00e7inde etkisini hisseder. Sa\u011fl\u0131k durumu iyile\u015fir, biriken gerginlik ve sinir gider.<\/p>\n\n\n\n

Pozun g\u00f6vdenin belirli b\u00f6l\u00fcmleri \u00fczerindeki etkisini ayr\u0131 ayr\u0131 vurgulamak do\u011fru olmaz \u00e7\u00fcnk\u00fc Sarvangasana t\u00fcm bedeni etkiler. \u0130smin T\u00fcrk\u00e7eye \u00e7evirisi “t\u00fcm organizma i\u00e7in poz” gibi duyulur. Sarvangasana’n\u0131n faydalar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n

– kalp i\u015fleyi\u015finin iyile\u015fmesi;<\/p>\n\n\n\n

– daha kaliteli kan dola\u015f\u0131m\u0131;<\/p>\n\n\n\n

– akci\u011ferlerin oksijenle zenginle\u015fmesi;<\/p>\n\n\n\n

– sindirim sisteminin normalizasyonu.<\/p>\n\n\n\n

Poz, solunum bozukluklar\u0131 durumunda \u00f6nerilir ve k\u0131smen bron\u015fit ve ast\u0131mla m\u00fccadeleye yard\u0131mc\u0131 olur. \u00d6zellikle hamileler i\u00e7in so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve kans\u0131zl\u0131\u011f\u0131n \u00f6nlenmesinde m\u00fckemmel bir ara\u00e7t\u0131r.<\/p>\n\n\n\n

Hamileler i\u00e7in ay\u00e7i\u00e7e\u011fi pozu ayr\u0131ca ba\u015f a\u011fr\u0131lar\u0131n\u0131 hafifletir. Uykuyu iyile\u015ftirmek ve zihni olumsuz d\u00fc\u015f\u00fcncelerden ar\u0131nd\u0131rmak i\u00e7in ak\u015famlar\u0131 yatmadan \u00f6nce uygulanmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n

\"Yogada<\/figure>\n\n\n\n

Sarvangasana ve Teknik<\/h2>\n\n\n\n

Sarvangasana tekni\u011fini yaparken, yaralanmalardan ka\u00e7\u0131nmak i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 nas\u0131l da\u011f\u0131taca\u011f\u0131n\u0131z\u0131 anlamak son derece \u00f6nemlidir.<\/p>\n\n\n\n

\u00d6nemli! Boyun ve ba\u015f b\u00f6lgesine y\u00fcklenmeyin, a\u011f\u0131rl\u0131\u011f\u0131 maksimum d\u00fczeyde omuzlara ve s\u0131rt\u0131 destekleyen kollara aktar\u0131n.<\/em><\/p>\n\n\n\n

Asanan\u0131n uygulan\u0131\u015f s\u0131ras\u0131 \u015fu \u015fekildedir:<\/p>\n\n\n\n

    \n
  1. Mat\u0131n \u00fczerine uzan\u0131n ve v\u00fccudun d\u00fcz bir konumda oldu\u011fundan emin olun.<\/li>\n\n\n\n
  2. D\u00fcz bacaklar\u0131n\u0131z\u0131 yerle dik a\u00e7\u0131l\u0131 olacak \u015fekilde kald\u0131rmaya ba\u015flay\u0131n.<\/li>\n\n\n\n
  3. Kal\u00e7an\u0131z\u0131 ve ard\u0131ndan belinizi yava\u015f\u00e7a mat\u0131n \u00fczerinden kald\u0131r\u0131n.<\/li>\n\n\n\n
  4. Ellerinizi belinizin alt\u0131na koyun – dirsekler b\u00fck\u00fclm\u00fc\u015f halde ve dengeyi sa\u011flamak i\u00e7in yard\u0131mc\u0131 olur. V\u00fccudunuz izin veriyorsa, ellerinizle s\u0131rt\u0131n\u0131z\u0131 destekleyerek daha yukar\u0131ya ‘kalkmaya’ \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ol>\n\n\n\n

    Pozisyonda daha uzun s\u00fcre kalmak \u00f6nerilir, ancak sadece rahat oldu\u011funuz s\u00fcrece. E\u011fer bas\u0131n\u00e7la ilgili bir sorun yoksa, pozisyonu bitirmek i\u00e7in bacaklar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n arkas\u0131na do\u011fru g\u00f6t\u00fcr\u00fcp kan\u0131 daha fazla kalbe ve ba\u015fa ‘y\u00f6nlendirebilirsiniz’.<\/p>\n\n\n\n

    Sonra, pozisyondan nazik\u00e7e \u00e7\u0131k\u0131n – ‘d\u00fc\u015fmeyin’, kendinizi aniden serbest b\u0131rakmay\u0131n. Yere inerken bacaklar\u0131n\u0131z\u0131 hafif\u00e7e b\u00fckebilirsiniz.<\/p>\n\n\n\n

    Pozdan \u00e7\u0131kt\u0131ktan sonra aniden kalkmay\u0131n, \u015eavasana pozisyonunda biraz zaman ge\u00e7irin. Rahatlay\u0131n, kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 hafif\u00e7e yanlara do\u011fru a\u00e7arak uzat\u0131n. Bu s\u0131rada “yeni” zenginle\u015ftirilmi\u015f kan\u0131n uzuvlar boyunca dola\u015f\u0131m\u0131n\u0131 yeniden sa\u011fl\u0131yoruz.<\/p>\n\n\n\n

    Pozisyonu do\u011fru bir \u015fekilde nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 \u00abMomsLab\u00bb video derslerinde ayr\u0131nt\u0131l\u0131 olarak g\u00f6steriyoruz.<\/p>\n\n\n\n

    \"Yogada<\/figure>\n\n\n\n

    Sarvangasana ve Uygulama Hatalar\u0131<\/h2>\n\n\n\n

    \u0130nsanlar yogadan en iyi sonucu almak isterler. Bazen maksimum y\u00fck\u00fcn daha fazla sonu\u00e7 verdi\u011fi izlenimi olu\u015fur, ama bu do\u011fru de\u011fil. Zaten temel hataya – boyun ve ba\u015fa a\u015f\u0131r\u0131 y\u00fcklenme – dikkat \u00e7ektik, ancak di\u011fer risklere de dikkat edin:<\/p>\n\n\n\n

    – Yogaya spor gibi yakla\u015fmak. Daha h\u0131zl\u0131, daha keskin, daha g\u00fc\u00e7l\u00fc – bu herhangi bir \u015feyle ilgili olabilir, ama yoga ile de\u011fil! Pozisyona \u00e7ok h\u0131zl\u0131 girip \u00e7\u0131kmak, \u00f6zellikle haz\u0131rl\u0131ks\u0131z bir bedeni k\u00f6t\u00fc etkiler.<\/p>\n\n\n\n

    – Korku durumunda poza girmek. E\u011fer korkuyorsan\u0131z, bunu hi\u00e7 yapmamak veya ba\u015flang\u0131\u00e7ta bir yak\u0131n\u0131n\u0131zdan g\u00fcvence istemek daha iyidir. Alt\u0131n\u0131zdaki y\u00fczeyin yumu\u015fak oldu\u011fundan emin olun – yast\u0131k, battaniye ve \u00f6rt\u00fc kullan\u0131n.<\/p>\n\n\n\n

    – V\u00fccudunuza kar\u015f\u0131 hareket etmek. Asana hen\u00fcz m\u00fckemmel de\u011filse, kendinizi zorlamaya \u00e7al\u0131\u015fmay\u0131n. Herhangi bir rahats\u0131zl\u0131k, ac\u0131 veya \u0131st\u0131rap, pozu hafifletmek veya tamamen b\u0131rakmak i\u00e7in bir sebeptir.<\/p>\n\n\n\n

    Yoga’da a\u011fa\u00e7 pozisyonu, rahat ve hatta zevkli bir his vermelidir. En az\u0131ndan 30 saniyeden bir dakikaya kadar i\u00e7inde kalman\u0131z\u0131n rahat oldu\u011fu kadar.<\/p>\n\n\n\n

    \"Yogada<\/figure>\n\n\n\n

    Hamilelikte Sarvangasana<\/h2>\n\n\n\n

    A\u015fa\u011f\u0131da s\u0131ralanan y\u00f6ntemler, Hamileler i\u00e7in a\u011fa\u00e7 pozisyonunu adapte etmeye yard\u0131mc\u0131 olacakt\u0131r: kar\u0131n ve s\u0131rt kaslar\u0131na olan y\u00fck\u00fc azaltmak.<\/p>\n\n\n\n

    Duvara Yaslanmak<\/h2>\n\n\n\n

    Nas\u0131l yap\u0131l\u0131r:<\/p>\n\n\n\n

    – Duvara dik bir \u015fekilde yan yat\u0131n, bacaklar\u0131n\u0131z\u0131 v\u00fccudunuza yakla\u015ft\u0131r\u0131n.<\/p>\n\n\n\n

    – S\u0131rt \u00fcst\u00fc d\u00f6n\u00fcn ve \u015fimdi bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rarak duvara yaslan\u0131n. Kal\u00e7a ve bel k\u0131sm\u0131n\u0131 ellerinizle desteklerken dirseklerinizle yere yaslan\u0131n.<\/p>\n\n\n\n

    – Bacaklar\u0131n\u0131z\u0131 duvarda b\u0131rakabilirsiniz veya m\u00fcmk\u00fcnse kendiniz d\u00fcz bir pozisyon almaya \u00e7al\u0131\u015fabilirsiniz. Gerekirse, bacaklar\u0131n\u0131z\u0131 tekrar duvara getiriniz.<\/p>\n\n\n\n

    Boyun i\u00e7in destek sa\u011fl\u0131yoruz<\/h2>\n\n\n\n

    Bu y\u00f6ntem, poz s\u0131ras\u0131nda g\u00f6\u011f\u00fcs kafesinde g\u00fc\u00e7l\u00fc bask\u0131 hissedildi\u011finde, nefes darl\u0131\u011f\u0131 ve \u00f6ks\u00fcr\u00fck ortaya \u00e7\u0131kt\u0131\u011f\u0131nda \u00f6zellikle \u00f6nemlidir.<\/p>\n\n\n\n

    Bu durumda, omuz b\u0131\u00e7aklar\u0131 ve dirsekler i\u00e7in destek sa\u011flayacak olan katlanm\u0131\u015f bir battaniye alabilirsiniz, boyun alan\u0131n\u0131 “a\u00e7abilir” ve nefes almay\u0131 kolayla\u015ft\u0131rabilirsiniz. Bu “deste\u011fin” y\u00fcksekli\u011fi yakla\u015f\u0131k 5 cm’dir.<\/p>\n\n\n\n

    \"Yogada<\/figure>\n\n\n\n

    Kal\u00e7a i\u00e7in sandalye deste\u011fi<\/h2>\n\n\n\n

    Dengenizi sa\u011flamakta zorlan\u0131yorsan\u0131z veya fazla kilonuz varsa, sa\u011flam bir sandalye al\u0131n. Arka k\u0131sm\u0131n\u0131 duvara yaslay\u0131n ve gerekirse oturma k\u0131sm\u0131n\u0131n kenar\u0131na yumu\u015fak bir \u015fey serin. B\u00f6ylece, bel \u00fczerindeki bask\u0131 o kadar g\u00fc\u00e7l\u00fc olmayacakt\u0131r.<\/p>\n\n\n\n

    Sandalye ile Berfes Poyotunu Nas\u0131l Yap\u0131l\u0131r:<\/p>\n\n\n\n

    – Sandalyeye y\u00fcz\u00fcn\u00fcz duvara d\u00f6n\u00fck bir \u015fekilde oturun.<\/p>\n\n\n\n

    – Sandalyeye tutunarak, s\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a geriye do\u011fru indirmeye ba\u015flay\u0131n. Bacaklar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze do\u011fru dizlerinizden b\u00fck\u00fcn – bunlarla sandalyenin arkas\u0131n\u0131 kavrayabilirsiniz.<\/p>\n\n\n\n

    – Omuzlar\u0131n\u0131z zeminde yumu\u015fak bir dayanak noktas\u0131na ula\u015ft\u0131\u011f\u0131nda, bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 do\u011fru d\u00fczle\u015ftirmeye ba\u015flay\u0131n. Bacaklar\u0131n\u0131z\u0131 duvara yerle\u015ftirin.<\/p>\n\n\n\n

    Bu pozisyonda birka\u00e7 nefes d\u00f6ng\u00fcs\u00fc yap\u0131n. D\u00fc\u015fmekten korkuyorsan\u0131z, ba\u015fka bir ki\u015fiden sandalyeyi tutmas\u0131n\u0131 ve size yard\u0131mc\u0131 olmas\u0131n\u0131 isteyin.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Yogada \u00c7\u0131nar Pozu \u00c7ocukluktan beri hepimizin bildi\u011fi \u00c7\u0131nar Pozu art\u0131k sadece e\u011flenceli de\u011fil, ayn\u0131 zamanda faydal\u0131. Yoga prati\u011finde Sarvangasana temel pozlardan biri olarak kabul edilir:…<\/p>\n","protected":false},"author":11,"featured_media":6327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nHatha Yoga'da Hamileler i\u00e7in Sarvangasana - Uygulama Tekni\u011fi<\/title>\n<meta name=\"description\" content=\"Hatha Yoga'da Hamileler i\u00e7in Sarvangasana - Hamilelikte v\u00fccuda faydalar\u0131 ve uygulama tekni\u011fi. 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