{"id":10660,"date":"2020-11-25T20:06:55","date_gmt":"2020-11-25T17:06:55","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1027"},"modified":"2025-06-01T17:10:42","modified_gmt":"2025-06-01T14:10:42","slug":"mardzariasana-kedi-pozu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/","title":{"rendered":"Hamileler i\u00e7in Kedi Pozu: Marjariasana"},"content":{"rendered":"\n

Kedi Pozu – Uygulama Faydalar\u0131<\/h2>\n\n\n\n

T\u00fcm yoga uygulay\u0131c\u0131lar\u0131n\u0131n kar\u015f\u0131la\u015ft\u0131\u011f\u0131 asana – Marjaryasana. Her seviye ve durum i\u00e7in evrensel ve e\u015fit derecede faydal\u0131. Hamile kad\u0131nlar i\u00e7in asana \u015funlara yard\u0131mc\u0131 olur:<\/p>\n\n\n\n

– Omurgay\u0131 geli\u015ftirmek;<\/p>\n\n\n\n

– S\u0131rt\u0131n esnekli\u011fini art\u0131rmak;<\/p>\n\n\n\n

– Bel b\u00f6lgesindeki y\u00fck\u00fc hafifletmek;<\/p>\n\n\n\n

– G\u00f6\u011f\u00fcs b\u00f6lgesini a\u00e7mak;<\/p>\n\n\n\n

– Boynu “uyand\u0131rmak” ve ba\u015fa kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirmek.<\/p>\n\n\n\n

\"Marjaryasana:<\/figure>\n\n\n\n

Marjaryasana: Uygulama S\u0131ras\u0131<\/h2>\n\n\n\n

Kedi pozu – dinamik bir egzersiz olup, hem g\u00f6\u011f\u00fcs hem de s\u0131rt b\u00f6lgesini dengeleyen hareketler i\u00e7erir. Uygulamak i\u00e7in birka\u00e7 basit hareket yapman\u0131z gerekir:<\/p>\n\n\n\n

    \n
  1. Diz \u00e7\u00f6k\u00fcn. Ellerinizin omuz eklemlerinin tam alt\u0131nda olmas\u0131n\u0131 sa\u011flay\u0131n ve y\u00fck\u00fc avu\u00e7lar\u0131n\u0131za e\u015fit olarak da\u011f\u0131t\u0131n.<\/li>\n\n\n\n
  2. Orta parmak ileri bak\u0131yor. Dizler b\u00fck\u00fcl\u00fc – kal\u00e7an\u0131n tam alt\u0131nda kal\u00e7a geni\u015fli\u011finde yerle\u015ftirilmi\u015f.<\/li>\n\n\n\n
  3. S\u0131rt\u0131 yuvarlay\u0131n, k\u00fcrek kemikleri yanlara do\u011fru a\u00e7\u0131l\u0131r ve biraz a\u015fa\u011f\u0131 \u00e7ekiliyormu\u015f gibi hissedin. Nefes verin.<\/li>\n\n\n\n
  4. Nefes al\u0131rken telafi ediyoruz. S\u0131rt eski konumuna geri d\u00f6ner, \u015fimdi g\u00f6\u011f\u00fcs kafesi a\u015fa\u011f\u0131ya do\u011fru hareket eder. Ba\u015f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131 yukar\u0131 do\u011fru uzan\u0131r. G\u00f6\u011f\u00fcs kafesinizin geni\u015fledi\u011fini ve nefes alman\u0131n daha kolay hale geldi\u011fini hissedeceksiniz.<\/li>\n<\/ol>\n\n\n\n

    10 kez tekrarlanabilir. Ancak acele etmeyin, her nefes d\u00f6ng\u00fcs\u00fcn\u00fc ve s\u0131rt\u0131n ho\u015f bir \u015fekilde gerildi\u011fini, ard\u0131ndan \u00f6n kaslar\u0131n gerildi\u011fini hissedin.<\/p>\n\n\n\n

    Tekni\u011fi \u00abMomsLab\u00bb \u00e7evrimi\u00e7i antrenmanlar\u0131nda daha ayr\u0131nt\u0131l\u0131 olarak g\u00f6sterecek ve anlataca\u011f\u0131z.<\/p>\n\n\n\n

    .<\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Hamileler i\u00e7in Kedi Pozu – Pozisyonun Uyarlanmas\u0131 \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/h2>\n\n\n\n

    S\u0131rt\u0131n\u0131z\u0131 iyice \u00e7al\u0131\u015ft\u0131rmak istiyorsan\u0131z, Marjaryasana biraz zorla\u015ft\u0131r\u0131labilir. \u00d6rne\u011fin, deneyin:<\/p>\n\n\n\n

    – d\u00fcz bacaklar\u0131n\u0131z\u0131 s\u0131rayla uzatmak ve onlar\u0131 arkada gerilmi\u015f pozisyonda 5-6 saniye biraz bekletmek;<\/p>\n\n\n\n

    – kal\u00e7an\u0131z\u0131 d\u00f6nd\u00fcrmeyi ekleyin;<\/p>\n\n\n\n

    – kal\u00e7ay\u0131 sola ve sa\u011fa \u00e7ekin, sanki sol ve sa\u011f yanlara dokunmak istiyormu\u015fsunuz gibi;<\/p>\n\n\n\n

    – kafay\u0131 ve boynu s\u0131rayla sola ve sa\u011fa \u00e7evirin, kuyruk sokumunu g\u00f6rmeye \u00e7al\u0131\u015f\u0131n – bu s\u0131rada kal\u00e7a hareketsiz kal\u0131r;<\/p>\n\n\n\n

    – elleri mat geni\u015fli\u011finde a\u00e7arak, avu\u00e7 i\u00e7leri birbirine baks\u0131n – g\u00f6\u011f\u00fcs b\u00f6lgesiyle daire \u00e7izerek sa\u011fdan sola eller \u00fczerinde \u00abyuvarlan\u0131n\u00bb.<\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Kedi Pozu – Unutulmamas\u0131 Gerekenler<\/h2>\n\n\n\n

    D\u0131\u015far\u0131dan pozun i\u00e7ine girmek basit g\u00f6r\u00fcnebilir, ancak iyi hissetmenin ve egzersiz s\u0131ras\u0131nda sakatlanmamaman\u0131n anahtar\u0131 tekni\u011fi unutmamakt\u0131r:<\/p>\n\n\n\n

    – birincisi, ellerin bilekleri devrilmeden do\u011frudan omuzlar\u0131n alt\u0131nda yer al\u0131r;<\/p>\n\n\n\n

    – hamilelere, standart pozda dizlerin zemine dik oldu\u011fu durumdan farkl\u0131 olarak, kal\u00e7ay\u0131 daha fazla a\u00e7malar\u0131na izin verilir;<\/p>\n\n\n\n

    – ikincisi, ba\u015f\u0131n\u0131z\u0131 \u00e7ok geriye atmay\u0131n ve h\u0131z\u0131n\u0131z\u0131 art\u0131rma giri\u015fiminde “sallamay\u0131n”;<\/p>\n\n\n\n

    – \u00fc\u00e7\u00fcnc\u00fcs\u00fc, pozu keskin bir \u015fekilde yapmay\u0131n – kendinizi bir deniz olarak hayal edin ve her \u015feyi yumu\u015fak bir \u015fekilde yap\u0131n.<\/p>\n\n\n\n

    \u00d6nemli! Kedi Pozu (Asana) boyun yaralanmas\u0131 veya ani s\u0131rt a\u011fr\u0131s\u0131 ya\u015fayan hamile kad\u0131nlar i\u00e7in kontrendikedir. Bu y\u00fczden yapmadan \u00f6nce doktorumuzla dan\u0131\u015f\u0131yoruz.<\/em><\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Marjaryasana – ne zaman uygulanmal\u0131?<\/h3>\n\n\n\n

    Kedi pozu, hem sabah egzersizleri hem de ak\u015fam gev\u015femesi i\u00e7in m\u00fckemmel bir se\u00e7enektir. Sonu\u00e7 olarak, poz \u00e7e\u015fitli a\u015famalarda uygulanabilir ve ki\u015fiye g\u00f6re uyarlanabilir:<\/p>\n\n\n\n

    – D\u00fcz kollar yerine dirseklerin \u00fczerine inilebilir;<\/p>\n\n\n\n

    – Bacaklar\u0131 kal\u00e7a geni\u015fli\u011finden biraz daha geni\u015f a\u00e7abilirsiniz.<\/p>\n\n\n\n

    Asana, s\u0131rt\u0131n\u0131zdaki gerginli\u011fi gidermeye yard\u0131mc\u0131 olur ve v\u00fccudu daha dayan\u0131kl\u0131 hale getirerek do\u011fuma haz\u0131rlamaya yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Kedi Pozu – Uygulama Faydalar\u0131 T\u00fcm yoga uygulay\u0131c\u0131lar\u0131n\u0131n kar\u015f\u0131la\u015ft\u0131\u011f\u0131 asana – Marjaryasana. Her seviye ve durum i\u00e7in evrensel ve e\u015fit derecede faydal\u0131. Hamile kad\u0131nlar i\u00e7in…<\/p>\n","protected":false},"author":11,"featured_media":6336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in Kedi Pozu - Marjariasana pozu momslab.com'da<\/title>\n<meta name=\"description\" content=\"Hamileler i\u00e7in Marjariasana (kedi pozu) s\u0131rt kaslar\u0131na yard\u0131mc\u0131 olur, omurgaya esneklik kazand\u0131r\u0131r, rahatlat\u0131r ve a\u011fr\u0131y\u0131 hafifletir.\" \/>\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\/mardzariasana-kedi-pozu\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler i\u00e7in Kedi Pozu: Marjariasana\" \/>\n<meta property=\"og:description\" content=\"Hamileler i\u00e7in Marjariasana (kedi pozu) s\u0131rt kaslar\u0131na yard\u0131mc\u0131 olur, omurgaya esneklik kazand\u0131r\u0131r, rahatlat\u0131r ve a\u011fr\u0131y\u0131 hafifletir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-25 17:06:55+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:10:42+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler i\u00e7in Kedi Pozu: Marjariasana\",\"datePublished\":\"2020-11-25 17:06:55+00\",\"dateModified\":\"2025-06-01 14:10:42+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/\"},\"wordCount\":636,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/mardzariasana-kedi-pozu\/\",\"name\":\"Hamileler i\u00e7in Kedi Pozu - 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