{"id":10666,"date":"2020-11-25T20:36:52","date_gmt":"2020-11-25T17:36:52","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1039"},"modified":"2025-06-01T17:11:27","modified_gmt":"2025-06-01T14:11:27","slug":"hamileler-icin-yatarak-yapilan-asanalar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-yatarak-yapilan-asanalar\/","title":{"rendered":"Hamileler i\u00e7in Yatarak Yap\u0131lan Asanalar"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Egzersizlerin S\u0131n\u0131fland\u0131r\u0131lmas\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hangi \u00fc\u00e7 ayl\u0131k d\u00f6nemde oldu\u011funuzu d\u00fc\u015f\u00fcn\u00fcp, yatay asanalar aras\u0131ndan size uygun olanlar\u0131 se\u00e7in. Hamileli\u011fin ba\u015flar\u0131nda, kar\u0131n \u00fcst\u00fc egzersizler yaparken, yava\u015f\u00e7a s\u0131rt veya yan yatarak yap\u0131lan hareketlere ge\u00e7ebilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vazge\u00e7mek istemedi\u011finiz sevdik asanalar\u0131n sadece \u015feklini de\u011fi\u015ftirerek yapabilece\u011finizi unutmay\u0131n. \u00d6rne\u011fin, eskiden s\u0131rt \u00fcst\u00fc uzand\u0131\u011f\u0131n\u0131z halde art\u0131k bu pozisyonda rahat de\u011filseniz, yast\u0131k destekli yar\u0131 oturur bir pozisyona ge\u00e7ebilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-1024x683.jpg\" alt=\"Hatha yoga yatay: hamile kad\u0131nlar i\u00e7in egzersizler\" class=\"wp-image-6357\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/close-up-hands-holding-yoga-mat_23-2148741929.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Yatarak Asanalar: Neye \u0130htiya\u00e7 Var?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yatarak yoga olduk\u00e7a minimal bir ekipman gerektirir. \u00d6zel ara\u00e7lar almak i\u00e7in endi\u015felenmenize gerek yok. B\u00fct\u00fcn &#8220;aletler&#8221; ve malzemeler evdeki s\u0131radan e\u015fyalarla de\u011fi\u015ftirilebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015flang\u0131\u00e7 olarak, pozlar d\u00fcz bir y\u00fczeyde yap\u0131lmal\u0131d\u0131r. En iyisi yerde. Bir mat veya elinizde ne varsa, battaniye veya yorgan serin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u00d6nemli! Y\u00fczeyin yerle kayma olmamas\u0131na dikkat edin. \u00d6yle bir boyutta olsun ki toplamda mat\u0131n kenar\u0131na kadar otuz santimetre daha alan kals\u0131n.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kal\u0131nl\u0131k bir santimetreye kadar olmal\u0131. Mata nem de\u011fdi\u011finde bile kaymad\u0131\u011f\u0131na dikkat edin. Gelecek anne i\u00e7in dengeyi art\u0131rmak olduk\u00e7a \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kolayla\u015ft\u0131r\u0131lm\u0131\u015f pozlara ge\u00e7i\u015fte yard\u0131mc\u0131 olan ara\u00e7lar edinebilirsiniz. \u00d6rne\u011fin, yoga bloklar\u0131, destek yast\u0131klar\u0131. Ya da s\u0131radan koltuk yast\u0131klar\u0131 ve ayr\u0131ca kal\u0131n, sa\u011flam kitaplar kullanabilirsiniz (\u00f6rne\u011fin, kal\u00e7alar\u0131n alt\u0131na yerle\u015ftirmek i\u00e7in).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Teknikleri detayl\u0131 olarak \u00abMomsLab\u00bb ki\u015fisel hesab\u0131ndaki \u00e7evrimi\u00e7i derslerde ele al\u0131yoruz.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hamileler i\u00e7in Pozlar: Savasana ve Rahatlama<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eavasana &#8211; ba\u015flang\u0131\u00e7ta kolay bir poz gibi g\u00f6r\u00fcnebilir. Ancak unutmay\u0131n ki burada as\u0131l \u00e7al\u0131\u015fma sadece fiziksel d\u00fczeyde de\u011fil, ayn\u0131 zamanda zihinsel d\u00fczeyde de ger\u00e7ekle\u015fir. \u0130kincisi genellikle asanan\u0131n en zor k\u0131sm\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u0130lk ba\u015flarda &#8216;\u00f6l\u00fc adam pozunu&#8217; meditasyon m\u00fczi\u011fi e\u015fli\u011finde yapmak daha iyi olabilir. &#8216;MomsLab&#8217; ki\u015fisel hesab\u0131n\u0131zda g\u00fcnlere g\u00f6re d\u00fczenlenmi\u015f bir dizi rahatlama ses egzersizi bulabilirsiniz.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asana statik olarak yap\u0131l\u0131r, hareket etmek istenmez ve t\u00fcm \u00e7al\u0131\u015fma zihni rahatlatmaya odaklanmal\u0131d\u0131r. Do\u011fru \u015favasana sakinle\u015ftirir, dinlenme hissi verir ve karars\u0131z olumsuz ruh halinden kurtulman\u0131z\u0131 sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eavasana, t\u00fcm v\u00fccut k\u0131sm\u0131ndaki gerginli\u011fi azaltmak i\u00e7in genellikle pratiklerin sonuna yerle\u015ftirilir. Ancak, evde, ne zaman dinlenmeye ihtiya\u00e7 duydu\u011funuzu hissederseniz, bu pozu yapabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eavasana&#8217;y\u0131 erken d\u00f6nemlerde normal \u015fekilde yap\u0131yoruz:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mata uzan\u0131yoruz, omurgay\u0131 tamamen d\u00fczle\u015ftiriyoruz, boynu omurga ile hizal\u0131yoruz.<\/li>\n\n\n\n<li>Avu\u00e7 i\u00e7lerini biraz yana a\u00e7\u0131yoruz ve avu\u00e7 i\u00e7lerini yukar\u0131 \u00e7eviriyoruz. Ayaklar biraz aral\u0131k.<\/li>\n\n\n\n<li>G\u00f6zlerimizi kapat\u0131yoruz ve meditasyon sesleriyle rahatl\u0131yoruz.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Son trimesterde \u015favasana farkl\u0131 bir \u015fekilde yap\u0131labilir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kad\u0131n, alt vena kavay\u0131 s\u0131k\u0131\u015ft\u0131rmaktan ka\u00e7\u0131nmak i\u00e7in sol tarafa yatar.<\/li>\n\n\n\n<li>Sa\u011f taraf\u0131n alt\u0131na bir yast\u0131k veya yuvarlanm\u0131\u015f battaniye yerle\u015ftiriyoruz.<\/li>\n\n\n\n<li>Ayn\u0131 \u015fekilde, rahatl\u0131k i\u00e7in yast\u0131klar\u0131 dizlerin alt\u0131na koyabilirsiniz.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer hala klasik \u015favasana pozunu yapmak rahatsa:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>S\u0131rt \u00fcst\u00fc yatarken yan\u0131m\u0131zdan d\u00f6nerek yat\u0131n.<\/li>\n\n\n\n<li>Bacaklar\u0131n\u0131z\u0131 hafif\u00e7e b\u00fck\u00fcl\u00fc b\u0131rakabilirsiniz. Ya da bir baca\u011f\u0131 d\u00fcz b\u0131rak\u0131p di\u011ferini yast\u0131k veya yuvarlanm\u0131\u015f battaniyenin \u00fczerine koyabilirsiniz.<\/li>\n<\/ol>\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\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-1024x682.jpg\" alt=\"Hatha yoga yatay: hamile kad\u0131nlar i\u00e7in egzersizler\" class=\"wp-image-6359\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-savasana-pose-white-studio-background_1163-2830.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">S\u0131rt \u00fcst\u00fc yatarken di\u011fer yoga pozlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A\u015fa\u011f\u0131daki pozlar da iyi etki yarat\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Baddha Konasana &#8211; uzanarak kelebek pozisyonu. Hormonal dengeyi normalle\u015ftirmek i\u00e7in \u00e7ok rahat bir poz. Bunu yapmak i\u00e7in, s\u0131rt\u0131n\u0131za dikey bir destek yerle\u015ftirin, \u00fcst\u00fcne uzan\u0131n, bacaklar\u0131n\u0131z\u0131 dizlerinizden b\u00fckerek yana a\u00e7\u0131n ve ayaklar\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131z\u0131n yan\u0131nda birle\u015ftirin.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Virasana &#8211; uylu\u011fun \u00f6n y\u00fczeyini nazik bir \u015fekilde esnetir, toksikoz ve varisleri hafifletir. Bald\u0131rlar uyluklar\u0131n alt\u0131nda olacak \u015fekilde oturun ve kal\u00e7alar hafif\u00e7e topuklara bask\u0131 yaps\u0131n. Yava\u015f\u00e7a s\u0131rt\u0131n\u0131zdan geriye uzan\u0131n &#8211; uylu\u011fun \u00f6n y\u00fczeyinde hafif bir gerilme hissedin. Arkay\u0131 desteklemek i\u00e7in rahatl\u0131k sa\u011flamak amac\u0131yla yast\u0131k ve battaniyelerden bir &#8220;destek&#8221; olu\u015fturabilirsiniz.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supta Parivritta Garudasana &#8211; s\u0131rt\u0131 esnetmek ve kramplardan kurtulmak i\u00e7in ho\u015f bir poz. Uygulamak i\u00e7in s\u0131rt \u00fcst\u00fc yatar\u0131z ve kollar\u0131 yanlara uzat\u0131r\u0131z. Bacaklar\u0131 dizlerden b\u00fcker ve sol bacak sa\u011f baca\u011f\u0131n alt\u0131na gelecek \u015fekilde ba\u011flar\u0131z. Bacaklar\u0131 \u00f6nce sola g\u00f6t\u00fcr\u00fcr\u00fcz, ba\u015f\u0131 sa\u011fa \u00e7eviririz. Ayn\u0131s\u0131n\u0131 di\u011fer taraf i\u00e7in de yapar\u0131z.<\/li>\n<\/ul>\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\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-1024x682.jpg\" alt=\"Hatha yoga yatay: hamile kad\u0131nlar i\u00e7in egzersizler\" class=\"wp-image-6360\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/high-angle-view-sportswoman-doing-relaxation-exercises-floor-after-sports-training_637285-6230.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelikte s\u0131rt\u00fcst\u00fc asanalar\u0131 genellikle olduk\u00e7a g\u00fcvenli kabul edilir ve genelde rahats\u0131zl\u0131k yaratmaz. Ancak kar\u0131n b\u00fcy\u00fcd\u00fck\u00e7e konfor hissine dikkat etmek \u00f6nemlidir. Pozda rahats\u0131zl\u0131k veya rahats\u0131zl\u0131k varsa, oturarak veya yar\u0131 yatar \u015fekilde daha rahat pozisyonlara ge\u00e7in. Yast\u0131klar, battaniyeler, bolster gibi &#8220;yard\u0131mc\u0131lar&#8221; kullan\u0131lmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hamilelikte kar\u0131n \u00fcst\u00fc yatarken yap\u0131lan yoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7o\u011fu durumda, hamilelerin kar\u0131n \u00fcst\u00fc pozlar\u0131n\u0131 yapmas\u0131 \u00f6nerilmez. Korkmay\u0131n, iyile\u015fme d\u00f6neminde onlara geri d\u00f6nmek her zaman uygundur (Shalabhasana ve Bhekasana pozlar\u0131 harika \u00e7al\u0131\u015f\u0131r)! \u015eimdi erken d\u00f6nemlerde yapabilece\u011finiz baz\u0131 izin verilen pozlar hakk\u0131nda konu\u015fal\u0131m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jestikasana &#8211; Savasanaya benzer, ancak kar\u0131n \u00fcst\u00fc yap\u0131l\u0131r. Al\u0131n mata de\u011fecek \u015fekilde, eller ba\u015f\u0131n arkas\u0131nda kavu\u015fturulur. Omurga hastal\u0131\u011f\u0131 olanlar i\u00e7in tercih edilir bir pozdur.<\/li>\n\n\n\n<li>Matsya Kridasana &#8211; bacaklar ve bel \u00fczerindeki gerginli\u011fi azaltan, kab\u0131zl\u0131\u011f\u0131 gidermeye yard\u0131mc\u0131 olan \u00e7ok rahatlat\u0131c\u0131 bir pozdur. Asanaya ge\u00e7mek i\u00e7in: kar\u0131n \u00fcst\u00fc uzan\u0131n, eller ba\u015f\u0131n alt\u0131nda kavu\u015fturulmu\u015f, bir bacak dizden b\u00fck\u00fcl\u00fcp yan\u0131n\u0131za yerle\u015ftirilmi\u015f. Eller \u00e7\u00f6z\u00fclmeden, dirse\u011fi dizlerden birine yakla\u015ft\u0131r\u0131n.<\/li>\n\n\n\n<li>Bhujangasana &#8211; duru\u015f kar\u0131n kaslar\u0131n\u0131 esneter, omurgay\u0131 uzat\u0131r. Ancak hamilelik s\u0131ras\u0131nda, \u00f6zellikle ikinci ve \u00fc\u00e7\u00fcnc\u00fc trimesterlerde bu duru\u015fa girilmesi \u00f6nerilmez.<\/li>\n<\/ul>\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\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-1024x682.jpg\" alt=\"Hatha yoga yatay: hamile kad\u0131nlar i\u00e7in egzersizler\" class=\"wp-image-6361\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-urdhva-mukha-shvanasana-pose-white-st_1163-2821.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Yan Tarafa Yatarken Yoga<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anantasana duru\u015fu pelvik b\u00f6lgeyi iyi etkiler, s\u0131rt a\u011fr\u0131s\u0131n\u0131 hafifletir ve kar\u0131n b\u00f6lgesini gev\u015fetir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in uygulama tekni\u011fi:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Shavasana pozisyonundan yana d\u00f6neriz, v\u00fccut d\u00fcz bir \u00e7izgi halinde olmal\u0131d\u0131r.<\/li>\n\n\n\n<li>Ba\u015f\u0131m\u0131z\u0131n alt\u0131na elimizi koyar\u0131z.<\/li>\n\n\n\n<li>Yatt\u0131\u011f\u0131m\u0131z destek baca\u011f\u0131 dizden hafif\u00e7e b\u00fck\u00fclebilir. Di\u011fer d\u00fcz baca\u011f\u0131 yukar\u0131 kald\u0131r\u0131r\u0131z.<\/li>\n\n\n\n<li>Ayak taban\u0131n\u0131 elimizle yakalar veya kendimize kay\u0131\u015f ya da elastik bir bantla yard\u0131m ederiz.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Yakla\u015f\u0131k 20 saniye tutar\u0131z, bacaklar\u0131 b\u00fck\u00fcp s\u0131rt \u00fcst\u00fcnden di\u011fer tarafa d\u00f6neriz. Di\u011fer taraf i\u00e7in tekrar ederiz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623.jpg\" alt=\"Hatha yoga yatay: hamile kad\u0131nlar i\u00e7in egzersizler\" class=\"wp-image-6362\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/man-lying-sidewats-lifting-one-leg_1048-2623-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Yatarak Asanalar: G\u00fcvenlik Kurallar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Her hareket yumu\u015fak bir nefes tekni\u011fi ile yap\u0131lmal\u0131d\u0131r. V\u00fccudumuza \u00f6zen g\u00f6stermeyi unutmamal\u0131y\u0131z:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; d\u00fczenlili\u011fi unutmay\u0131n &#8211; ancak o zaman prati\u011fin etkisini hissedeceksiniz;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; egzersizleri yemek yedikten en az bir saat sonra yap\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; yoga yava\u015f bir uygulamad\u0131r, v\u00fccudu zorlamay\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; d\u00f6neminize uygun pozlar hakk\u0131nda mutlaka doktorunuza dan\u0131\u015f\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; a\u011fr\u0131 veya rahats\u0131zl\u0131k hissediyorsan\u0131z hemen durun;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; yard\u0131mc\u0131 gere\u00e7leri ihmal etmeyin &#8211; yast\u0131klar, battaniyeler, yogay\u0131 destekleyen bloklar ve bolsterler.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersizlerin S\u0131n\u0131fland\u0131r\u0131lmas\u0131 Hangi \u00fc\u00e7 ayl\u0131k d\u00f6nemde oldu\u011funuzu d\u00fc\u015f\u00fcn\u00fcp, yatay asanalar aras\u0131ndan size uygun olanlar\u0131 se\u00e7in. Hamileli\u011fin ba\u015flar\u0131nda, kar\u0131n \u00fcst\u00fc egzersizler yaparken, yava\u015f\u00e7a s\u0131rt veya yan&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6363,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10666","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>Hamileler i\u00e7in s\u0131rt\u00fcst\u00fc, kar\u0131n \u00fcst\u00fc ve yan yatar yoga<\/title>\n<meta name=\"description\" content=\"Yatar yoga, hamileler i\u00e7in bir\u00e7ok egzersiz program\u0131nda yer al\u0131r. 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