{"id":10664,"date":"2020-11-25T20:25:42","date_gmt":"2020-11-25T17:25:42","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1033"},"modified":"2025-06-01T17:11:09","modified_gmt":"2025-06-01T14:11:09","slug":"pelvik-organlar-icin-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/","title":{"rendered":"Pelvik Organlar i\u00e7in Yoga"},"content":{"rendered":"\n

Kad\u0131nlar i\u00e7in yogan\u0131n sorunlar\u0131 a\u015fmada nas\u0131l yard\u0131mc\u0131 olabilece\u011fi<\/h2>\n\n\n\n

Hamile bir anne az hareket ederse, pelvik b\u00f6lgede kan durgunlu\u011funa neden olabilir. Bu t\u00fcr s\u00fcre\u00e7ler baz\u0131 kad\u0131n hastal\u0131klar\u0131na yol a\u00e7abilir.<\/p>\n\n\n\n

Bunlar\u0131 \u00f6nlemek i\u00e7in g\u00fcnl\u00fck prati\u011fe pelvik taban asanalar\u0131n\u0131 dahil edebilirsiniz. Ancak hamile kad\u0131nlar i\u00e7in faydalar\u0131 \u00e7ok daha fazla olabilir! Yoga, do\u011fuma haz\u0131rlanmak, y\u0131rt\u0131lma riskini azaltmak ve hem kendinize hem de bebe\u011finizin d\u00fcnyaya gelmesi i\u00e7in en olumlu \u015fartlar\u0131 sa\u011flamak konusunda yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

\"Pelvik<\/figure>\n\n\n\n

Pelvik taban i\u00e7in yoga – egzersizler<\/h2>\n\n\n\n

Unutmamak gerekir ki, kad\u0131nlar i\u00e7in ilk do\u011fum s\u00fcreci genellikle korkutucu olabilir. Yoga, v\u00fccudunuza ve onun ne kadar anlamaya yetenekli oldu\u011fumuza dair tutumunuzu de\u011fi\u015ftirir:<\/p>\n\n\n\n

    \n
  • tepkilerinizi hissetmek;<\/li>\n\n\n\n
  • kaslar\u0131n kas\u0131lmas\u0131n\u0131 ve gev\u015femesini kontrol etmek;<\/li>\n\n\n\n
  • nefes alma ve fark\u0131ndal\u0131k yoluyla panikle ba\u015fa \u00e7\u0131kmak.<\/li>\n<\/ul>\n\n\n\n

    Asanalar pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 normalle\u015ftirmeyi ve en \u00f6nemli anlarda kaslar\u0131 s\u0131kmadan bilin\u00e7li bir \u015fekilde kontrol etmeye haz\u0131rlamay\u0131 hedefler.<\/p>\n\n\n\n

    \"Pelvik<\/figure>\n\n\n\n

    Malasana<\/h2>\n\n\n\n

    Malasana Pozu, ba\u011flar\u0131 daha esnek hale getirmek ve kal\u00e7a b\u00f6lgesini a\u00e7mak i\u00e7in en etkili olan\u0131d\u0131r. Ayr\u0131ca, do\u011fumdan \u00f6nce bebe\u011fin do\u011fru pozisyonda yer almas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r.<\/p>\n\n\n\n

    \"Pelvik<\/figure>\n\n\n\n

    Nas\u0131l Yap\u0131l\u0131r<\/h3>\n\n\n\n

    Yoga mat\u0131 veya benzeri – battaniye veya \u00f6rt\u00fc – haz\u0131rlay\u0131n.<\/p>\n\n\n\n

      \n
    1. Ayaklar\u0131n\u0131z\u0131 konforlu olacak \u015fekilde geni\u015f a\u00e7\u0131n. Dengenizi kaybetmeyin – bir yak\u0131n\u0131zdan yard\u0131m isteyebilir ve pozumuza sandalye veya duvar\u0131n yan\u0131nda girebilirsiniz.<\/li>\n\n\n\n
    2. Dizleri yana do\u011fru a\u00e7arak yava\u015f\u00e7a \u00e7\u00f6meliyoruz.<\/li>\n\n\n\n
    3. Herkes ayak tabanlar\u0131n\u0131 tamamen yere yap\u0131\u015f\u0131k tutamayabilir, bu y\u00fczden kendinize yard\u0131m edin! Topuklar\u0131n\u0131z\u0131n alt\u0131na ayn\u0131 y\u00fckseklikte kitaplar veya katlanm\u0131\u015f bir kuma\u015f koyun.<\/li>\n\n\n\n
    4. Avu\u00e7 i\u00e7lerinizi \u00f6n\u00fcn\u00fczde birle\u015ftirin. Dirsekler dizlerinizi yana iterek hafif bir bask\u0131 olu\u015fturur.<\/li>\n<\/ol>\n\n\n\n

      Egzersizi daha faydal\u0131 hale getirmek i\u00e7in pelvik taban kaslar\u0131 ile \u00e7al\u0131\u015fmay\u0131 dahil edin. Pelvik taban kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve gev\u015fetin, mikrod\u00fczenlemeleri nefesle senkronize ederek (nefes al\u0131rken – s\u0131k\u0131n, nefes verirken – gev\u015fetin).<\/p>\n\n\n\n

      Marjaryasana<\/h2>\n\n\n\n

      S\u0131rt kaslar\u0131n\u0131 nazik\u00e7e masaj yapan, bel b\u00f6lgesini gev\u015feten ve sinirler \u00fczerinde etkili olan bir poz. G\u00fcnl\u00fck pratikten ve iyile\u015fme d\u00f6neminde bu pozu \u00e7\u0131karmamak gerekir. Kad\u0131nlar i\u00e7in yoga, genel olarak sa\u011fl\u0131k durumunu iyi bir seviyede tutmaya, sonras\u0131nda annelikten daha fazla keyif almaya, do\u011fum sonras\u0131 depresyondan ka\u00e7\u0131nmaya ve yeni bir anne rol\u00fcn\u00fc olumlu bir bak\u0131\u015f a\u00e7\u0131s\u0131yla ke\u015ffetmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

      \u00d6nemli! Kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rm\u0131yoruz! Pelvis i\u00e7in yoga, \u00f6zellikle hamilelik d\u00f6neminde, rahats\u0131z edici olmamal\u0131d\u0131r. Her pozun rahatlat\u0131c\u0131 ve esnetici bir his vermesine dikkat edin.<\/p>\n\n\n\n

      Nas\u0131l Yap\u0131l\u0131r<\/h3>\n\n\n\n
        \n
      1. Diz \u00e7\u00f6k\u00fcyoruz, uzanm\u0131\u015f kollar\u0131m\u0131z\u0131 omuz eklemleri tam \u00fczerinde olacak \u015fekilde yere yerle\u015ftiriyoruz. Dizler ise kal\u00e7an\u0131n alt\u0131nda bulunur.<\/li>\n\n\n\n
      2. Nefes al\u0131rken s\u0131rt\u0131m\u0131z\u0131 kamburla\u015ft\u0131r\u0131yoruz, kal\u00e7ay\u0131 i\u00e7e do\u011fru d\u00f6nd\u00fcr\u00fcyoruz ve \u00e7eneyi g\u00f6\u011fse yakla\u015ft\u0131r\u0131yoruz.<\/li>\n\n\n\n
      3. Nefes vererek bunu dengeleyin! Omurgay\u0131 ters y\u00f6ne b\u00fck\u00fcyor, ba\u015f\u0131 kald\u0131r\u0131yor ve kal\u00e7ay\u0131 geri \u00e7ekiyoruz.<\/li>\n<\/ol>\n\n\n\n
        \"Pelvik<\/figure>\n\n\n\n

        Hamilelik s\u0131ras\u0131nda do\u011fuma haz\u0131rl\u0131k i\u00e7in daha fazla egzersiz \u00abMomsLab\u00bb online program\u0131nda. Pelvis i\u00e7in yoga, g\u00fcnde sadece 10 dakika yaparak yaln\u0131zca do\u011fum s\u00fcrecini hafifletmeye de\u011fil, ayn\u0131 zamanda h\u0131zla toparlanmaya da yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Kad\u0131nlar i\u00e7in yogan\u0131n sorunlar\u0131 a\u015fmada nas\u0131l yard\u0131mc\u0131 olabilece\u011fi Hamile bir anne az hareket ederse, pelvik b\u00f6lgede kan durgunlu\u011funa neden olabilir. Bu t\u00fcr s\u00fcre\u00e7ler baz\u0131 kad\u0131n…<\/p>\n","protected":false},"author":11,"featured_media":6353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nPelvik Organlar i\u00e7in Yoga - Hamilelikte Hatha-Yoga<\/title>\n<meta name=\"description\" content=\"Pelvik organlar i\u00e7in yoga: Hamilelikte hangi hatha-yoga egzersizleri uygundur, faydalar\u0131 ve uygulama tekni\u011fi makalemizde \u25c4\" \/>\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\/pelvik-organlar-icin-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pelvik Organlar i\u00e7in Yoga\" \/>\n<meta property=\"og:description\" content=\"Pelvik organlar i\u00e7in yoga: Hamilelikte hangi hatha-yoga egzersizleri uygundur, faydalar\u0131 ve uygulama tekni\u011fi makalemizde \u25c4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/\" \/>\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 17:25:42+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:11:09+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/charming-yoga-instructor-shows-how-asanas-correctly_11zon-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\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\/pelvik-organlar-icin-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Pelvik Organlar i\u00e7in Yoga\",\"datePublished\":\"2020-11-25 17:25:42+00\",\"dateModified\":\"2025-06-01 14:11:09+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/\"},\"wordCount\":614,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/charming-yoga-instructor-shows-how-asanas-correctly_11zon-scaled.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/pelvik-organlar-icin-yoga\/\",\"name\":\"Pelvik Organlar i\u00e7in Yoga - 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