{"id":10668,"date":"2021-05-05T15:00:00","date_gmt":"2021-05-05T12:00:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1042"},"modified":"2025-06-01T17:11:52","modified_gmt":"2025-06-01T14:11:52","slug":"baslangic-seviyesi-hatha-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/baslangic-seviyesi-hatha-yoga\/","title":{"rendered":"Yeni Ba\u015flayanlar \u0130\u00e7in Hatha Yoga &#8211; Antrenmanlar\u0131 Yararli ve Etkili Hale Getirme"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hatha yoga, do\u011fu uygulamalar\u0131 aras\u0131nda en pop\u00fcler olan\u0131d\u0131r. Pilates, aerobik ve boks gibi herhangi bir fitness merkezinde bu yoga t\u00fcr\u00fc mutlaka bulunur. Do\u011fru nefes egzersizleri (pranayama) ve beden pozisyonlar\u0131 (asana) yapmay\u0131 yava\u015f ve etkili bir \u015fekilde \u00f6\u011fretecek iyi bir \u00f6\u011fretmene ba\u015fvurmak \u00e7ok \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak uygulamas\u0131 sadece kul\u00fcpte de\u011fil, ev ortam\u0131nda da yap\u0131labilir. Derslerin yaln\u0131zca fayda sa\u011flamas\u0131 i\u00e7in dikkate al\u0131nmas\u0131 gereken basit ama \u00e7ok \u00f6nemli kurallar vard\u0131r, bunlar genellikle yeni ba\u015flayan amat\u00f6rlerin kar\u015f\u0131la\u015ft\u0131\u011f\u0131 hatalardan ka\u00e7\u0131nmaya yard\u0131mc\u0131 olur. Yeni ba\u015flayanlar i\u00e7in Hatha yoga, \u00f6\u011frenmek i\u00e7in \u00f6zel ekipman gerektirmemesiyle de \u00e7ekicidir.<\/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\/2021\/05\/relaxation-yoga-practice-concept_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7126\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-2048x1366.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/relaxation-yoga-practice-concept_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Hatha Yoga Nedir?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hatha yogan\u0131n \u00f6z\u00fc, var oldu\u011fu binlerce y\u0131l boyunca de\u011fi\u015fmemi\u015ftir. De\u011fi\u015fen \u015fey, s\u00fcrekli de\u011fi\u015fen \u00e7evresel alg\u0131lar ve d\u00fc\u015f\u00fcnce paradigmas\u0131 nedeniyle insan\u0131n bu prati\u011fe olan yakla\u015f\u0131m\u0131 olmu\u015ftur. Prati\u011fin \u00f6z\u00fcn\u00fc anlamak i\u00e7in, &#8220;hatha&#8221; kelimesinin iki k\u00f6kten olu\u015ftu\u011funu anlamak gerekir. &#8220;Ha&#8221; zihinsel enerjiyi, zihin anlam\u0131na gelirken, &#8220;tha&#8221; da ya\u015fam enerjisi, prana anlam\u0131na gelir. Bu nedenle Hatha, ya\u015fam enerjisi ve zihinsel g\u00fc\u00e7lerin organik bir birle\u015fimidir. Geleneksel olarak bu kelime, &#8220;yoga yoluyla g\u00fcc\u00fc elde etmenin yolu&#8221; olarak \u00e7evrilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu ba\u011flamda hatha yoga, insana uygulanabilecek teknikler b\u00fct\u00fcn\u00fcd\u00fcr. Bu do\u011fu prati\u011finin temel unsurlar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nefes teknikleri &#8211; pranayamalar;<\/li>\n\n\n\n<li>statik duru\u015flar ve v\u00fccut pozisyonlar\u0131 &#8211; asanalar;<\/li>\n\n\n\n<li>temizleme teknikleri &#8211; \u015fatkarmalar;<\/li>\n\n\n\n<li>belli kelimeler veya seslerin okunmas\u0131 ya da telaffuz edilmesi;<\/li>\n\n\n\n<li>el ile yap\u0131lan belirli i\u015faretler &#8211; mudralar.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-700x1024.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7125\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-700x1024.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-205x300.jpg 205w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-768x1124.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-1050x1536.jpg 1050w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-1400x2048.jpg 1400w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-68x100.jpg 68w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-308x450.jpg 308w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-820x1200.jpg 820w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/private-yoga-classes-pregnant-women_11zon-scaled.jpg 1750w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hataha yoga &#8211; biraz tarih<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hataha yoga, 5000 y\u0131ldan fazla bir s\u00fcre \u00f6nce Kuzey Hindistan&#8217;da, bedeni derin oturmal\u0131 meditasyona haz\u0131rlayan bir uygulama sistemi olarak ortaya \u00e7\u0131kt\u0131. &#8220;Hatha Pradipika&#8221; k\u0131lavuzu, XV. y\u00fczy\u0131lda Hint bilgini Svatmarama taraf\u0131ndan derlenmi\u015ftir. G\u00fcn\u00fcm\u00fcze kadar ula\u015fan kutsal metin, hataha yogan\u0131n her do\u011fru asanas\u0131n\u0131n nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc, ar\u0131nd\u0131r\u0131c\u0131 shatkria ve pranayama uygulamalar\u0131n\u0131n nas\u0131l yap\u0131lmas\u0131 gerekti\u011fini ayr\u0131nt\u0131l\u0131 olarak a\u00e7\u0131klar. K\u0131lavuzda klasik yogan\u0131n ana hedefi &#8211; kendi ya\u015fam enerjisini uyand\u0131rmak &#8211; belirtilmi\u015ftir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca kadim Hint yaz\u0131lar\u0131 \u2013 vedalar, \u00fc\u00e7 yoga dal\u0131 daha belirtir. Ancak bunlar\u0131n hepsi bedensel \u00e7al\u0131\u015fmayla ilgili de\u011fildir ve dini kavramlarla yak\u0131n ili\u015fki i\u00e7indedir. Bunlar aras\u0131nda Bhakti yogas\u0131 \u2013 hizmet, adanm\u0131\u015fl\u0131k ve kar\u015f\u0131l\u0131ks\u0131z sevgi yolu; Karma yogas\u0131 \u2013 kar\u015f\u0131l\u0131ks\u0131z eylem yogas\u0131; Jnana yogas\u0131 \u2013 bilgi ve bilgelik yolu bulunur. Bu nedenle, \u00f6zellikle yeni ba\u015flayanlar i\u00e7in hatha yoga, en iyi se\u00e7imdir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bir i\u015fe ba\u015flamadan \u00f6nce neye ihtiyac\u0131n\u0131z var?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spor ma\u011fazalar\u0131, \u00fczerlerinde desenli ve antibakteriyel kaplamal\u0131 \u00f6zel yoga matlar\u0131 geni\u015f bir yelpazede sunmaktad\u0131r. Egzersizleri katlanm\u0131\u015f bir battaniye veya jimnastik mat\u0131 \u00fczerinde yapmak da m\u00fcmk\u00fcnd\u00fcr. Gebeler i\u00e7in baz\u0131 asanalar\u0131 yapmak zor olabilir. Anne adaylar\u0131, v\u00fccutlar\u0131na yard\u0131mc\u0131 olmak ve ekstra y\u00fck\u00fc azaltmak i\u00e7in bel alt\u0131 veya boynun alt\u0131na rulo \u015feklinde katlanm\u0131\u015f battaniye koyarak fayda sa\u011flayabilirler. Uzun bir kemer de uzatma hareketleri i\u00e7in i\u015fe yarayacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pratikler genellikle \u00e7\u0131plak ayakla yap\u0131l\u0131r. Tek dikkat edilmesi gereken k\u0131yafet se\u00e7imidir. K\u0131yafetler bol kesimli olmal\u0131, minimum diki\u015f ve d\u00fc\u011fme i\u00e7ermeli ve do\u011fal malzemelerden \u00fcretilmi\u015f olmal\u0131d\u0131r. Bir kad\u0131n hatha yoga temel bilgilerini kendi ba\u015f\u0131na \u00f6\u011frenmek isterse, kontrendikasyonlar\u0131n olmad\u0131\u011f\u0131ndan emin olmal\u0131, video dersleri izlemeli ve \u00f6\u011fretmen tavsiyeleri edinmelidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-1024x574.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7124\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-1024x574.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-300x168.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-768x430.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-1536x861.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-2048x1147.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-700x392.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-yoga-pose-front-window-with-plants-plants_11zon-1600x896.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Egzersizlerin Etkinli\u011fini Art\u0131ran \u015eeyler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">K\u0131yafet ve mat al\u0131nd\u0131ktan sonra, hamile kad\u0131nlar i\u00e7in yeni ba\u015flayanlar\u0131n hatha yoga prati\u011fine ba\u015flamadan \u00f6nce bir hedef belirlemeleri \u00f6nemlidir. Hamile bir kad\u0131n, kendi i\u00e7in ger\u00e7ek\u00e7i bir hedef belirlemeli ve bu hedefe ula\u015fmak i\u00e7in her g\u00fcn ilerlemelidir. Ayr\u0131ca, pratik yapaca\u011f\u0131 belirli bir zaman dilimi planlamal\u0131d\u0131r. Haftada ka\u00e7 kez ve hangi saatlerde hatha yoga yapaca\u011f\u0131n\u0131 belirlemek \u00f6nemlidir. Evde \u00e7al\u0131\u015fman\u0131n en b\u00fcy\u00fck avantajlar\u0131ndan biri, herhangi bir anda mola verme rahatl\u0131\u011f\u0131d\u0131r. D\u00fczenlilik, uzun s\u00fcreli pratik i\u00e7in motivasyon sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pratik saatlerinde kimse kad\u0131n\u0131 rahats\u0131z etmemelidir, telefonun kapat\u0131lmas\u0131 en iyisidir. Egzersiz yapmaya ba\u015flad\u0131\u011f\u0131nda, kendi hislerine dikkat etmek gerekir. Herhangi, hatta en k\u00fc\u00e7\u00fck a\u011fr\u0131 bile ge\u00e7ici olarak prati\u011fi durdurma sinyali olarak hizmet eder. Yeni ba\u015flayanlar i\u00e7in hatha yoga egzersizlerine do\u011fru ba\u015flamak \u2013 yava\u015f, \u0131s\u0131nma ile, karma\u015f\u0131k asanalara kademeli ge\u00e7i\u015fle olmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yeni ba\u015flayanlara tavsiyeler \u2013 yayg\u0131n hatalardan nas\u0131l ka\u00e7\u0131n\u0131l\u0131r<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130deal olarak, hatha yoga \u00e7al\u0131\u015fmalar\u0131na hamile kalmadan \u00f6nce ba\u015flanmal\u0131d\u0131r. \u00c7\u00fcnk\u00fc herhangi bir i\u015fte yeni ba\u015flayanlar genellikle kurallar\u0131 unutur, dolay\u0131s\u0131yla hatalar yaparlar. Evde yanl\u0131\u015f egzersiz yapmak \u00e7ocu\u011fun geli\u015fimine ve hamile kad\u0131n\u0131n sa\u011fl\u0131\u011f\u0131na olumsuz etkileyebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bundan ka\u00e7\u0131nmak i\u00e7in, a\u015fa\u011f\u0131dakileri hari\u00e7 tutmak gerekir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>h\u0131zl\u0131 sonu\u00e7 elde etme e\u011filimi;<\/li>\n\n\n\n<li>yanl\u0131\u015f nefes al\u0131p verme;<\/li>\n\n\n\n<li>pozisyona giri\u015f ve \u00e7\u0131k\u0131\u015f tekni\u011finin ihlali;<\/li>\n\n\n\n<li>fiziksel aktivitenin a\u015f\u0131r\u0131 ve ani art\u0131r\u0131lmas\u0131;<\/li>\n\n\n\n<li>yemekten sonra veya a\u00e7 karna egzersiz yapma;<\/li>\n\n\n\n<li>egzersiz \u00f6ncesi kaslar\u0131 dikkatlice \u0131s\u0131tmama;<\/li>\n\n\n\n<li>asanalar\u0131n aras\u0131ndaki gev\u015femeler ve dinlenme eksikli\u011fi.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, asanalara her g\u00fcn en az \u00e7eyrek saat ay\u0131rmaya \u00e7al\u0131\u015fmak, ka\u00e7\u0131r\u0131lan bir antrenman\u0131 ertesi g\u00fcn y\u00fck\u00fc art\u0131rarak telafi etmemek ve video derslerindeki tavsiyelere uymak gereklidir.<\/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\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7123\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-1536x1025.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-2048x1366.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-woman-with-tummy-does-yoga-doing-bend-sitting-her-knees-leaning-her-hands-floor_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hatha Yoga Prati\u011finin Faydalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer bir kad\u0131n hamilelikten \u00f6nce do\u011fu uygulamalar\u0131yla ilgilenmediyse, yeni ba\u015flayanlar\u0131n hatha yoga egzersizlerine ba\u015flamadan \u00f6nce hamileli\u011fi takip eden jinekologla mutlaka dan\u0131\u015fmalar\u0131 gerekir. Do\u011fru \u015fekilde yap\u0131lan pozlar ve iyi kurulmu\u015f nefes alma teknikleri, hormonal dengeyi normalle\u015ftirme ve merkezi sinir sistemi \u00e7al\u0131\u015fmas\u0131n\u0131 destekledi\u011fi i\u00e7in anne ve bebek i\u00e7in \u015f\u00fcphesiz fayda sa\u011flayacakt\u0131r. Metabolizmay\u0131 iyile\u015ftirme, kad\u0131nlar\u0131n kendileri i\u00e7in rahat pozisyonlar bulabilmesini, bebe\u011fin ise do\u011fum \u00f6ncesi do\u011fru konumu alabilmesini destekler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dikkat konsantrasyonu ve do\u011fru nefes alma, duygu y\u00f6netimini ve rahatlamay\u0131 kolayla\u015ft\u0131r\u0131r. Bunun yan\u0131 s\u0131ra, egzersizler kas-iskelet sistemini g\u00fc\u00e7lendirir, onu daha esnek hale getirir ve v\u00fccudun hamilelikle ilgili y\u00fckleri daha iyi ta\u015f\u0131mas\u0131n\u0131 sa\u011flarken, do\u011fum sonras\u0131 iyi bir formda d\u00f6nmeyi kolayla\u015ft\u0131r\u0131r.<\/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\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7122\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-redhead-woman-doing-maternity-pilates-exercises_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Egzersizlere Kar\u015f\u0131 Kontrendikasyonlar<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015flang\u0131\u00e7 seviyesindeki hatha yoga bile tart\u0131\u015fmas\u0131z faydalar sa\u011flasa da, hamile kad\u0131nlar\u0131n bilmesi gereken bir dizi kontrendikasyon bulunmaktad\u0131r. Bunlar aras\u0131nda \u015funlar yer al\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hamileli\u011fin son haftas\u0131;<\/li>\n\n\n\n<li>doktorun genel dengesiz sa\u011fl\u0131k durumu veya d\u00fc\u015f\u00fck tehdidi nedeniyle egzersizi yasaklamas\u0131;<\/li>\n\n\n\n<li>farkl\u0131 yo\u011funluklarda kanama varl\u0131\u011f\u0131;<\/li>\n\n\n\n<li>\u00e7o\u011ful gebelik;<\/li>\n\n\n\n<li>ba\u015f d\u00f6nmesi, ta\u015fikardi;<\/li>\n\n\n\n<li>te\u015fhis edilen e\u015flik eden somatik hastal\u0131klar;<\/li>\n\n\n\n<li>\u015fiddetli erken toksikoz nedeniyle \u00f6nemli kilo kayb\u0131;<\/li>\n\n\n\n<li>\u00f6nceki hamilelik giri\u015fimlerinde d\u00fc\u015f\u00fckler veya mevcut hamileli\u011fin zor seyri;<\/li>\n\n\n\n<li>polihidramniyoz.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Evde Hatha Yoga &#8211; Yap\u0131labilir mi?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pek \u00e7ok anne aday\u0131, \u00f6zel e\u011fitimlere kat\u0131lmadan, bu alanda deneyimli guru&#8217;lar taraf\u0131ndan y\u00f6netilen yerlerde olmadan, ba\u015flang\u0131\u00e7 seviyesinde hatha yoga yap\u0131p yapamayaca\u011f\u0131 konusunda endi\u015felenir. Buna cevap vermek i\u00e7in hamileler i\u00e7in asanalar\u0131n ve solunum egzersizlerinin yanl\u0131\u015f yap\u0131lmas\u0131yla ili\u015fkili t\u00fcm riskleri g\u00f6rmek ve anlamak gereklidir. Daha \u00f6nce bu t\u00fcr egzersizleri hi\u00e7 yapmam\u0131\u015f olanlar i\u00e7in bu \u00f6zellikle \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Belirtildi\u011fi gibi, hamilelikten \u00f6nce ba\u015flamalar\u0131 daha iyidir, ancak e\u011fer bu m\u00fcmk\u00fcn olmam\u0131\u015fsa, ilk ad\u0131mlar\u0131n bu alanda hamile kad\u0131nlara y\u00f6nelik do\u011fu pratikleri konusunda yetkin bir e\u011fitmen rehberli\u011finde at\u0131lmas\u0131 daha iyidir. Temel pozlar \u00f6\u011frenildikten sonra, belirli v\u00fccut pozisyonlar\u0131n\u0131 ayr\u0131nt\u0131l\u0131 olarak incelemek i\u00e7in bir video kursu izleyerek evde egzersiz rutini uygulamak m\u00fcmk\u00fcnd\u00fcr. Ayr\u0131ca, anne aday\u0131n\u0131n hatha yoga&#8217;ya ba\u015flama karar\u0131 ald\u0131\u011f\u0131 trimester de \u00f6nemli bir konudur.<\/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\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7120\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnant-caucasian-woman-is-sitting-doing-yoga-making-leans-her-friend-helping-her-it-better_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130lk Trimester \u2013 \u0130ncelikler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu do\u011fu prati\u011fi ile erken gebelik d\u00f6nemlerinde yap\u0131lan \u00e7al\u0131\u015fmalar her zaman \u00f6nerilmez. \u00d6zellikle, yeni bir pozisyonda ba\u015flayanlar i\u00e7in hatha yoga, b\u00fcy\u00fck olas\u0131l\u0131kla kad\u0131na ikinci trimester&#8217;e kadar beklemesi \u00f6nerilir, ancak burada <a href=\"https:\/\/momslab.app\/blog\/delaem-tolko-poleznye-upraznenia-sport-v-1-trimestre\/\" target=\"_blank\" rel=\"noreferrer noopener\">birinci trimesterde yap\u0131labilecek egzersizler<\/a> bulunmaktad\u0131r. \u0130kinci trimesterde, bebe\u011fin t\u00fcm organlar\u0131 olu\u015fur ve hamilelik tamamen sabitlenir ve istikrar kazan\u0131r. Ancak, hamilelikten \u00f6nce kad\u0131n aktif bir ya\u015fam s\u00fcrd\u00fcr\u00fcyor ve tamamen sa\u011fl\u0131kl\u0131 ise, yoga derslerinin ba\u015flang\u0131c\u0131n\u0131 ertelemek i\u00e7in bir neden yoktur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak egzersiz setini yaparken baz\u0131 kurallara uymak \u00f6nemlidir: antrenmanlara ba\u015flamadan \u00f6nce jinekolog onay\u0131; perine ve kar\u0131n kaslar\u0131na a\u015f\u0131r\u0131 y\u00fck bindiren ve a\u015f\u0131r\u0131 gerginlik yaratan asanalar\u0131n d\u0131\u015flanmas\u0131, a\u015f\u0131r\u0131 y\u00fcklenmelerin azalt\u0131lmas\u0131; z\u0131plama, ani ge\u00e7i\u015fler, s\u0131k\u0131\u015ft\u0131rmalar, kar\u0131n \u00fcst\u00fc yatarak s\u0131rt\u0131 e\u011fme pozisyonlar\u0131 yasakt\u0131r. Her asanada pozun tutulma s\u00fcresinin birka\u00e7 saniyeyi ge\u00e7memesi gerekti\u011fini unutmamak gerekir.<\/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\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7119\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/pregnancy-yoga-fitness-workout-training-pregnant-woman-practicing-yoga-home-pregnant-girl-doing_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130kinci trimester &#8211; g\u00f6z \u00f6n\u00fcnde bulundurulmas\u0131 gerekenler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yeni ba\u015flayanlar i\u00e7in hatha yoga egzersizleri i\u00e7in en uygun zaman, hamileli\u011fin ikinci trimesteridir. Rahats\u0131z edici belirtiler geride kald\u0131, anne aday\u0131 enerji ve g\u00fc\u00e7 dolu. Bu d\u00f6nemde hormon seviyesini m\u00fckemmel \u015fekilde stabil hale getiren baz\u0131 ters pozlar ve ayakta durarak yap\u0131lan asanalar faydal\u0131d\u0131r. Bu a\u015famada ki\u015fisel iyi hissettirilmenin yan\u0131 s\u0131ra dikkat edilmesi gereken ana \u015fey, gelecekteki bebe\u011fin durumu, asanalar\u0131 keyifle yapmakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileli\u011fin bu a\u015famas\u0131nda &#8211; kendi ba\u015f\u0131n\u0131za daha az \u015fey yap\u0131n. Partnerinizin deste\u011fini, \u00f6zel silindirleri, pedleri kullanman\u0131z gerekir. B\u00fcy\u00fcyen rahmin ana damar \u00fczerine bask\u0131 yapmas\u0131 nedeniyle arkaya uzanma pozisyonlar\u0131n\u0131 d\u0131\u015flamak gerekecektir, bu da kan ak\u0131\u015f\u0131n\u0131n bozulmas\u0131na yol a\u00e7abilir. Bu durum, annenin bay\u0131lmas\u0131na ve bebe\u011fin oksijen yetersizli\u011fine neden olabilir. G\u00f6r\u00fcnen o ki, kar\u0131n \u00fcst\u00fc uzanma pozisyonlar\u0131 gibi derin e\u011filmeler ve b\u00fck\u00fclmeler ile bir\u00e7ok ters pozisyonlar art\u0131k kesinlikle tabu haline geldi.<\/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\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7118\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-2048x1366.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/happy-pregnant-woman-doing-yoga-home_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u00dc\u00e7\u00fcnc\u00fc Trimester &#8211; Do\u011fuma Haz\u0131rl\u0131k<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anne aday\u0131n\u0131n aktiviteleri gelecek d\u00f6nemde azal\u0131r, dikkati yakla\u015fan do\u011fuma yumu\u015fak\u00e7a haz\u0131rlanma ve dinlenmeye y\u00f6nelir. Asanalar\u0131n say\u0131s\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azal\u0131r, \u00e7\u00fcnk\u00fc bebek art\u0131k daha belirgin hissedilir. Grup derslerine d\u00fczenli gitmek zorla\u015f\u0131rsa, profesyonel e\u011fitmenler taraf\u0131ndan \u00f6zel olarak tasarlanan ve video olarak kaydedilmi\u015f olan <a href=\"https:\/\/momslab.app\/blog\/zaradka-v-tretem-trimestre-ili-kak-derzat-seba-v-tonuse\/\" target=\"_blank\" rel=\"noreferrer noopener\">3. trimester i\u00e7in hamile egzersizleri setini<\/a> kullanabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dikkat, asanalar\u0131n yan yatarken veya bir deste\u011fin yan\u0131nda yap\u0131ld\u0131\u011f\u0131na odaklanmal\u0131d\u0131r. Ters pozlar tamamen hari\u00e7 tutulur. Yeni ba\u015flayanlar i\u00e7in hatha yoga prati\u011finde, \u00fczerinde muazzam bir bask\u0131 olan omurgan\u0131n y\u00fck\u00fcn\u00fc azaltmaya odaklanmak \u00f6nemlidir. Bu a\u015famada gastrointestinal sistemin i\u015fleyi\u015fini kontrol etmek \u00f6nemlidir. \u00d6zellikle nefes egzersizleri, do\u011fum sanc\u0131lar\u0131 s\u0131ras\u0131nda v\u00fccudun i\u015fleyi\u015fini d\u00fczenlemek ve a\u011fr\u0131 kesici bir etki yaratmak i\u00e7in yeni y\u00f6ntemlerin benimsenmesi \u00f6nemlidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-683x1024.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7117\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-768x1152.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-1024x1536.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-1365x2048.jpg 1365w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-800x1200.jpg 800w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/blond-girl-blue-sportswear-sits-rug-floor-lotus-position-folding-her-palms-together_11zon-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hatha yogayla tan\u0131\u015fmaya nereden ba\u015flamak gerekir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00fcm \u00f6nlemler al\u0131nd\u0131ktan sonra, &#8220;lehine&#8221; ve &#8220;aleyhine&#8221; detayl\u0131 bir \u015fekilde tart\u0131ld\u0131ktan sonra, ilk ad\u0131mlar\u0131 atmaya ba\u015flayabilirsiniz. Ba\u015flang\u0131\u00e7ta, uzman g\u00f6zetiminde \u00e7al\u0131\u015fan ba\u015flang\u0131\u00e7 d\u00fczeyindeki hatha yoga gruplar\u0131n\u0131n derslerine kat\u0131lmak, asanalar\u0131n ve nefes egzersizlerinin en az\u0131ndan bir miktar deneyimi olan kad\u0131nlar taraf\u0131ndan nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yakla\u015fan do\u011fuma fiziksel haz\u0131rl\u0131k sa\u011flaman\u0131n yan\u0131 s\u0131ra, hatha yogan\u0131n egzersizleri sinir sistemi ve hormonal dengenin istikrar\u0131 ile kesinlikle fayda sa\u011flayacakt\u0131r. Yani, hatha yogaya yeni ba\u015flayanlar olarak, hamileli\u011fin mevcut \u00fc\u00e7 ayl\u0131k d\u00f6nemine, kad\u0131n\u0131n durumuna ve fiziksel haz\u0131rl\u0131k seviyesine uygun egzersizlerin temel setini belirlemek ve anlamak, bununla birlikte ba\u015flanmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Temel egzersizler ve egzersiz teknikleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in, bebe\u011fi ta\u015f\u0131rken kendi durumlar\u0131n\u0131 en iyi \u015fekilde ge\u00e7irmelerine ve do\u011fumlara haz\u0131rlanmalar\u0131na yard\u0131mc\u0131 yapan uyarlanm\u0131\u015f egzersiz setleri bulunur. Baz\u0131 uzmanlar, basit ve etkili egzersizler i\u00e7eren Surya Namaskar&#8217;\u0131 (g\u00fcne\u015fe selam) &#8211; yeni ba\u015flayanlar i\u00e7in sabah hatha yoga egzersizi &#8211; \u00f6nermektedir. Buna dahil olanlar:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Pranamasana \u2013 Dik duru\u015f pozisyonunda, omurga d\u00fcz ve rahat, eller g\u00f6\u011f\u00fcs \u00f6n\u00fcnde namaste ile birle\u015ftirilmi\u015f hali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Hasta Uttanasana \u2013 Kollar\u0131 yukar\u0131 do\u011fru uzatarak, dirsekler tamamen d\u00fcz, avu\u00e7lar birle\u015fik, ba\u015f hafif\u00e7e geri at\u0131larak arkaya e\u011filme hareketi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Padahastasana \u2013 Omurga kaslar\u0131n\u0131 esneterek, bacaklar d\u00fcz bir \u015fekilde \u00f6ne e\u011filme. Boyun rahat, ba\u015f a\u015fa\u011f\u0131ya sark\u0131k.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Chaturanga Dandasana \u2013 Dirsekler b\u00fck\u00fclm\u00fc\u015f halde plank pozisyonu, ayak parmaklar\u0131 mat\u0131n kenar\u0131nda, avu\u00e7 i\u00e7leri omuzlar\u0131n alt\u0131nda yere bas\u0131yor, kollar dirseklerde b\u00fck\u00fclm\u00fc\u015f \u015fekilde.<\/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\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-1024x683.jpg\" alt=\"Yeni ba\u015flayanlar i\u00e7in Hatha Yoga\" class=\"wp-image-7116\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-2048x1366.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/05\/beautiful-expectant-mother-doing-yoga-home_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Temel Asanalar &#8211; Marjariasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sadece sabah egzersiz setini de\u011fil, ayn\u0131 zamanda ba\u015flang\u0131\u00e7 seviyesindeki ki\u015filer i\u00e7in hatha yoga egzersizlerinin di\u011fer setlerini de yapabilirsiniz. T\u00fcm asanalar\u0131, her anne aday\u0131n\u0131n kendi ki\u015fisel hislerine g\u00f6re kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmas\u0131 i\u00e7in yeterli birka\u00e7 dakika boyunca yapmak gerekir. Rahats\u0131z edici belirtiler oldu\u011funda pozdan \u00e7\u0131k\u0131lmal\u0131d\u0131r. Marjariasana (kedi pozu), Adho Mukha Svanasana (a\u015fa\u011f\u0131 bakan k\u00f6pek), Viparita Karani (ayaklar\u0131 yukar\u0131ya kald\u0131rma), Savasana (ceset pozu) \u00f6zellikle etkili asanalard\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Marjariasana (kedi pozu), dizler b\u00fck\u00fcl\u00fc bir \u015fekilde yere oturularak yap\u0131lmal\u0131d\u0131r. D\u00fcz kollar omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f ve avu\u00e7 i\u00e7lerine dayanm\u0131\u015ft\u0131r. Nefeste g\u00f6\u011f\u00fcs kafesi yere do\u011fru \u00e7ekilir, nefes verirken &#8211; s\u0131rt\u0131 yuvarlayarak tekrar geriye d\u00f6ner.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pelvik kaslar\u0131 nas\u0131l g\u00fc\u00e7lendirilir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik ve do\u011fuma haz\u0131rl\u0131k s\u0131ras\u0131nda hatha yoga ile me\u015fgul olman\u0131n \u00f6nemli olumlu etkilerinden biri pelvik taban kaslar\u0131n\u0131n g\u00fc\u00e7lenmesidir. Bunun i\u00e7in en iyi egzersizlerler Marjaryasana (kedi pozu) veya Shashankasana (tav\u015fan pozu) d\u0131r. Kedi pozisyonuna ge\u00e7ip dirsekleri b\u00fckerek ba\u015f\u0131 birle\u015ftirilmi\u015f avu\u00e7lar\u0131n \u00fczerine koyarlar. Nefeste pelvik taban\u0131 s\u0131kmak, nefes verirken gev\u015fetmek gereklidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu egzersizin tav\u015fan pozu &#8211; Shashankasana &#8211; pozisyonunda yap\u0131lmas\u0131na izin verilir. Bunun i\u00e7in kad\u0131n, bacaklar\u0131 dizlerinden b\u00fck\u00fclerek, kaval kemi\u011finin \u00f6n y\u00fczeyi \u00fczerinde mindere iner. Bacaklar hafif\u00e7e ayr\u0131lmal\u0131, kal\u00e7a topuklara yaslanmal\u0131d\u0131r. Kar\u0131n dizler aras\u0131nda rahat\u00e7a yerle\u015ftirilmelidir ve kollar tamamen ileri do\u011fru uzat\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Adho Mukha Svanasana &#8211; Uygulama N\u00fcanslar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asanay\u0131 \u00f6\u011frenmeye yeni ba\u015flayan hamileler, do\u011fu prati\u011fine ba\u015flamak isteyenler i\u00e7in bu duru\u015fu \u00f6nceleri e\u011filme s\u0131ras\u0131nda destek olarak duvar yak\u0131n\u0131nda yapmalar\u0131 gereklidir. Adho Mukha Svanasana (ba\u015f a\u015fa\u011f\u0131 bakan k\u00f6pek), ellerin ve ayaklar\u0131n hal\u0131ya dayand\u0131\u011f\u0131 bir pozisyonda ger\u00e7ekle\u015ftirilir. V\u00fccut, zeminden y\u00fckselerek kal\u00e7alar\u0131n yukar\u0131ya y\u00f6nelmi\u015f oldu\u011fu bir a\u00e7\u0131 olu\u015fturur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamile bir kad\u0131n, y\u00fck\u00fc hafifletmek i\u00e7in uygun bir egzersiz se\u00e7melidir. Bacaklar\u0131 tamamen d\u00fczeltmek ve ayaklar\u0131 tamamen hal\u0131ya yerle\u015ftirmek zorsa, dizleri rahat bir poziyonda b\u00fckmek ve topuklar\u0131n alt\u0131na yast\u0131k koymak gereklidir. Kollar dirseklerden b\u00fck\u00fcld\u00fc\u011f\u00fcnde, avu\u00e7 i\u00e7leri ve \u00f6n kollar yere dayanabilir. E\u011fer e\u011filmek m\u00fcmk\u00fcn de\u011filse, \u00f6n\u00fcne bir sandalye koyarak, asanay\u0131 yaparken ona ellerle tutunmak daha iyi olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Viparita Karani ve Savasana \u2013 Egzersizleri do\u011fru bir \u015fekilde nas\u0131l yapmal\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hatha yoga&#8217;n\u0131n yeni ba\u015flayanlar i\u00e7in en etkili pozlar\u0131ndan biri Viparita Karani (b\u00fck\u00fclm\u00fc\u015f mum duru\u015fu). Hamileler i\u00e7in bu poz, duvara yaslanarak yap\u0131l\u0131r. Mat\u0131 dayanak olarak iyice yakla\u015ft\u0131r\u0131p, kad\u0131n yan taraf\u0131na yatar ve kal\u00e7ay\u0131 duvara olabildi\u011fince yak\u0131n yerle\u015ftirir. Yukar\u0131 &#8220;y\u00fcr\u00fcyerek&#8221; bacaklar\u0131n\u0131 duvar boyunca uzat\u0131r. Eller kar\u0131nda, nefes d\u00fczenli ve sakindir. Yeni ba\u015flayanlar i\u00e7in pozda 3-5 dakika durmak yeterlidir. S\u00fcre dolduktan sonra 10-15 dakika boyunca ters konumda kalmak ve kal\u00e7an\u0131n alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koymak faydal\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u015eavasana (\u00f6l\u00fc duru\u015fu) da etkilidir. Bu poz s\u0131rt \u00fcst\u00fc yatarak ve elleri avu\u00e7 i\u00e7i yukar\u0131 bakacak \u015fekilde yana yayarak yap\u0131l\u0131r. Ayak tabanlar\u0131 bir araya getirilir ve dizlerin alt\u0131na rahatl\u0131k i\u00e7in yast\u0131k yerle\u015ftirilir. Ba\u015fka bir se\u00e7enek, dizleri \u00fcst baca\u011f\u0131n yere koyarak kal\u00e7a aras\u0131nda yast\u0131kla yan tarafa yatarak yap\u0131l\u0131r. Egzersiz setini bu pozda dinlenerek tamamlamak faydal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hatha yoga, do\u011fu uygulamalar\u0131 aras\u0131nda en pop\u00fcler olan\u0131d\u0131r. Pilates, aerobik ve boks gibi herhangi bir fitness merkezinde bu yoga t\u00fcr\u00fc mutlaka bulunur. Do\u011fru nefes egzersizleri&#8230;<\/p>\n","protected":false},"author":11,"featured_media":7116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10668","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>Yeni Ba\u015flayanlar \u0130\u00e7in Hatha Yoga \u2013 Egzersizler ve \u0130pu\u00e7lar\u0131<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda yap\u0131lan hatha yoga seanslar\u0131n\u0131n faydalar\u0131 art\u0131k uzmanlar aras\u0131nda \u015f\u00fcphe yaratm\u0131yor. 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