{"id":10670,"date":"2020-11-25T20:56:36","date_gmt":"2020-11-25T17:56:36","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1045"},"modified":"2025-06-01T17:12:09","modified_gmt":"2025-06-01T14:12:09","slug":"hatha-yogada-rahatlatan-hareketler","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-rahatlatan-hareketler\/","title":{"rendered":"Sinir Sistemi Rahatlat\u0131c\u0131 Yoga"},"content":{"rendered":"\n

Rahatlama i\u00e7in yoga ve faydalar\u0131<\/h2>\n\n\n\n

A\u015fa\u011f\u0131da bahsedilen basit pozlar, yaln\u0131zca sinir sistemi \u00fczerinde d\u00fczenleme yapmakla kalmaz, ayn\u0131 zamanda ‘t\u0131kanm\u0131\u015f’ b\u00f6lgeleri de rahatlat\u0131r.<\/p>\n\n\n\n

Gerginlik hissetti\u011finizde asanalar\u0131 uygulaman\u0131n baz\u0131 avantajlar\u0131 daha:<\/p>\n\n\n\n

– a\u015f\u0131r\u0131 gergin kaslardaki y\u00fck\u00fc azalt\u0131r;<\/p>\n\n\n\n

– stresten kurtulmay\u0131 sa\u011flar;<\/p>\n\n\n\n

– ba\u015f a\u011fr\u0131s\u0131 ve migreni giderir;<\/p>\n\n\n\n

– uykusuzlukla ba\u015fa \u00e7\u0131kmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

Hamile kad\u0131nlar i\u00e7in rahatlat\u0131c\u0131 asanalar ba\u015fka bir ek fonksiyon sa\u011flar! Fark\u0131ndal\u0131kl\u0131 uygulama, do\u011fum gibi stresli bir durumla ba\u015fa \u00e7\u0131kmay\u0131 \u00f6\u011fretir. Panik halinde fazla enerji harcayan anne, do\u011fumun son a\u015famas\u0131nda neredeyse hi\u00e7 enerji b\u0131rakmaz.<\/p>\n\n\n\n

Ayr\u0131ca, yoga prati\u011fi \u00f6zel bir nefes alma d\u00fczenine s\u0131k\u0131 s\u0131k\u0131ya ba\u011fl\u0131d\u0131r. Fiziksel \u00e7abalar ve nefes alma birbirinden ayr\u0131lmaz bi\u00e7imdedir. Nefes al\u0131\u015fveri\u015fi h\u0131z\u0131n\u0131 kontrol etmeyi \u00f6\u011frendikten sonra, v\u00fccudunuzu ve do\u011fumhanede kendinizi tamamen kontrol edebileceksiniz.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Ayr\u0131ca, hamile kad\u0131nlar \u00e7ok daha fazla fiziksel ve psikolojik y\u00fck ya\u015far. Rahatlama pozlar\u0131 ise enerjiyi geri kazand\u0131r\u0131r, stres hormonu kortizol seviyesini d\u00fc\u015f\u00fcr\u00fcr. Bu da hem annenin hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131n\u0131 olumlu \u015fekilde etkiler.<\/p>\n\n\n\n

Tam video dersleri hamileler i\u00e7in \u00e7evrimi\u00e7i “MomsLab” program\u0131n\u0131n ki\u015fisel panelinde bulabilirsiniz. \u015eimdi ise dinlenme i\u00e7in temel pozlarla tan\u0131\u015faca\u011f\u0131z.<\/p>\n\n\n\n

Yogada Rahatlama Pozu<\/h2>\n\n\n\n

Savasana – en eri\u015filebilir poz<\/h3>\n\n\n\n

Savasana genellikle egzersiz setinin son a\u015famas\u0131 olarak uygulan\u0131r.<\/p>\n\n\n\n

Klasik \u015favasana, zemin \u00fczerinde bir mat \u00fczerinde yap\u0131l\u0131r. Daha fazla rahatl\u0131k i\u00e7in, alt\u0131n\u0131za bir battaniye serebilir ve bir di\u011feriyle \u00fczerinizi \u00f6rt\u00fclebilirsiniz.<\/p>\n\n\n\n

Nas\u0131l yap\u0131l\u0131r? Kad\u0131n s\u0131rt \u00fcst\u00fc yatar. Bacaklar ve kollar hafif\u00e7e yana do\u011fru a\u00e7\u0131l\u0131r ve avu\u00e7 i\u00e7leri yukar\u0131 d\u00f6n\u00fckt\u00fcr. G\u00f6zler kapal\u0131d\u0131r, nefes almaya odaklan\u0131l\u0131r.<\/p>\n\n\n\n

Ba\u015ftan ayaklara kadar v\u00fccudu terk eden gerginli\u011fi g\u00f6rselle\u015ftirin. Boyunda s\u0131k\u0131\u015f\u0131kl\u0131k olmaks\u0131z\u0131n v\u00fccudun bir d\u00fcz \u00e7izgide oldu\u011fundan emin olun. S\u0131rt \u00fcst\u00fc yatmak rahats\u0131z ediciyse, bir yan\u0131n alt\u0131na, ayr\u0131ca ba\u015f ve s\u0131rt alt\u0131na yast\u0131k konulabilir. B\u00f6ylece yar\u0131 yatar pozisyonda oluruz.<\/p>\n\n\n\n

\u015eavasanada 10 dakika kal\u0131n. Her dikkat da\u011f\u0131tan d\u00fc\u015f\u00fcnceyi yakalay\u0131n ve sabitleyin. Bilinci tamamen bo\u015falana kadar, bu d\u00fc\u015f\u00fcnceleri sonra d\u00fc\u015f\u00fcnmeye s\u00f6z verin.<\/p>\n\n\n\n

\u015eavasana s\u0131ras\u0131nda meditasyon uygulamalar\u0131n\u0131 dahil etmek faydal\u0131d\u0131r. Bunlar\u0131 \u00abMomsLab\u00bb program\u0131nda bulabilirsiniz.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Yatarak Kelebek Pozu<\/h4>\n\n\n\n

Klasik ‘kelebek’ pozunu biliyorsan\u0131z, bu pozu yapmakta zorlanmayacaks\u0131n\u0131z. En iyi uyumay\u0131 iyile\u015ftirmek i\u00e7in asanaya yatmadan 30 dakika \u00f6nce girmek olur.<\/p>\n\n\n\n

Kafa ve g\u00f6\u011f\u00fcs b\u00f6lgesinin alt\u0131na birka\u00e7 kez katlanm\u0131\u015f yast\u0131k veya battaniye yerle\u015ftirin. Bacaklar\u0131 b\u00fck\u00fcp, dizleri yana a\u00e7\u0131n ve ayak tabanlar\u0131n\u0131 kal\u00e7alar\u0131n alt\u0131na birle\u015ftirin. Kal\u00e7a ekleminde rahats\u0131zl\u0131k hissederseniz, dizlerin alt\u0131na yast\u0131k koymaktan \u00e7ekinmeyin. Asana yine de etkili olacakt\u0131r.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

\u00d6nemli! Eklem ve gerilmi\u015f tendonlara zarar vermemek i\u00e7in asanadan m\u00fcmk\u00fcn oldu\u011funca yava\u015f\u00e7a \u00e7\u0131k\u0131n.<\/p>\n\n\n\n

Klasik kelebek<\/h4>\n\n\n\n

Poz, pelvis b\u00f6lgesini a\u00e7ar ve anne aday\u0131n\u0131 nazik\u00e7e do\u011fuma haz\u0131rlar.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Yerde oturuyoruz, s\u0131rt dik ve ba\u015f \u00fcst\u00fc yukar\u0131 bak\u0131yor. Bacaklar\u0131 dizler yana bakacak \u015fekilde b\u00fck\u00fcyoruz. \u00d6nceki asanadaki gibi ayaklar\u0131 kal\u00e7aya yak\u0131n olarak birle\u015ftiriyoruz.<\/p>\n\n\n\n

Al\u0131\u015ft\u0131rmay\u0131 kolayla\u015ft\u0131rmak i\u00e7in kal\u00e7an\u0131n alt\u0131na sert bir destek koyabilirsiniz. S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmak zor geliyorsa, duvar\u0131n yan\u0131nda egzersize ba\u015flay\u0131n.<\/p>\n\n\n\n

B\u00fck\u00fclm\u00fc\u015f Mum Duru\u015fu<\/h4>\n\n\n\n

Hamilelik s\u0131ras\u0131nda bu poz tam zaman\u0131nda gelecektir. \u0130lk olarak, varis belirtilerinde \u00e7ok etkilidir, ikincisi, bacaklardaki \u015fi\u015flik ve rahats\u0131z edici gerginli\u011fi hafifletir.<\/p>\n\n\n\n

Bu \u00f6zellikler, duru\u015fu yaparken kan\u0131n kar\u0131n b\u00f6lgesine ve kalbe ‘geri akmas\u0131’ ile ilgilidir. Beyin oksijenle zenginle\u015fir ve pozdan \u00e7\u0131kt\u0131ktan sonra bacaklardaki kan dola\u015f\u0131m\u0131 yeniden sa\u011flan\u0131r. Genel bir rahatlama ve enerji art\u0131\u015f\u0131 hissedeceksiniz.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Duvar\u0131n yan\u0131nda bir pratik alan\u0131 d\u00fczenleyin. Alt\u0131na le\u011feniniz i\u00e7in daha y\u00fcksek bir yast\u0131k yerle\u015ftirin ve duvara dik olarak yumu\u015fak bir mat veya battaniye serin. \u00d6nce yan taraf\u0131n\u0131za dizleri b\u00fckerek mat\u0131n \u00fczerine uzan\u0131n. S\u0131rt \u00fcst\u00fc d\u00f6nerek bacaklar\u0131n\u0131z\u0131 duvar boyunca tamamen uzatacak \u015fekilde b\u00fck\u00fcp kald\u0131r\u0131n. Ellerinizi yanlara avu\u00e7 i\u00e7i yukar\u0131 olacak \u015fekilde a\u00e7\u0131n. Asanadan \u00e7\u0131karken ters s\u0131rayla – bacaklar\u0131n\u0131z\u0131 b\u00fck\u00fcp yana d\u00f6nerek \u00e7\u0131k\u0131n.<\/p>\n\n\n\n

Y\u00fcksek tansiyonunuz varsa pozu \u00e7ok uzun s\u00fcre tutmak \u00f6nerilmez. Yeni ba\u015flayanlar i\u00e7in 3-5 dakika yeterli olacakt\u0131r.<\/p>\n\n\n\n

Stresi azaltan g\u00fcvenli yoga<\/h3>\n\n\n\n

Bir e\u011fitmen olmadan yoga yaparken, tekni\u011fi ve g\u00fcvenlik kurallar\u0131n\u0131 takip etmek \u00f6nemlidir:<\/p>\n\n\n\n

    \n
  1. Nefes almay\u0131 unutmuyoruz. Kesinlikle gerginlikten dolay\u0131 nefesimizi uzun s\u00fcre tutmuyoruz, bazen daha kolay g\u00f6r\u00fcnse de. \u0130deal olarak, her egzersizi nefes al\u0131p verirken hissederek, yava\u015f yava\u015f ve rahat\u00e7a nefes alma h\u0131z\u0131n\u0131 yava\u015flatmaya \u00e7al\u0131\u015f\u0131yoruz.<\/li>\n\n\n\n
  2. Kendimize kar\u015f\u0131 gelmiyoruz! Rahats\u0131zl\u0131k ac\u0131ya d\u00f6n\u00fc\u015f\u00fcyorsa, tekni\u011finizin d\u00fczeltilmesi gerekti\u011fi veya kontraendikasyonlar oldu\u011fu anlam\u0131na gelir. Hemen uygulamay\u0131 b\u0131rak\u0131yoruz.<\/li>\n\n\n\n
  3. Yeni ba\u015flad\u0131ysan\u0131z pozu basitle\u015ftirme tavsiyelerini ihmal etmeyin. Asanaya girip, sadece ho\u015f hisler e\u015fli\u011finde kal\u0131yoruz. Kendi s\u0131n\u0131rlar\u0131n\u0131z\u0131 zorlaman\u0131za gerek yok.<\/li>\n\n\n\n
  4. Prati\u011fe ba\u015flamadan \u00f6nce doktorunuza dan\u0131\u015fman\u0131z gereklidir. Hamile kad\u0131nlar kanama veya anne ya da bebe\u011fin sa\u011fl\u0131\u011f\u0131na y\u00f6nelik herhangi bir tehdit varsa asanalar\u0131 yapmamal\u0131d\u0131r.<\/li>\n<\/ol>\n\n\n\n

    Uygulaman\u0131n size sadece ho\u015f hisler getirmesini ve do\u011fum i\u00e7in kaliteli bir \u015fekilde haz\u0131rlanman\u0131za yard\u0131mc\u0131 olmas\u0131n\u0131 umuyoruz!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Rahatlama i\u00e7in yoga ve faydalar\u0131 A\u015fa\u011f\u0131da bahsedilen basit pozlar, yaln\u0131zca sinir sistemi \u00fczerinde d\u00fczenleme yapmakla kalmaz, ayn\u0131 zamanda ‘t\u0131kanm\u0131\u015f’ b\u00f6lgeleri de rahatlat\u0131r. Gerginlik hissetti\u011finizde asanalar\u0131…<\/p>\n","protected":false},"author":11,"featured_media":6373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamilelikte rahatlama i\u00e7in yoga - asanalar | Momslab<\/title>\n<meta name=\"description\" content=\"Hamilelikte rahatlama i\u00e7in yoga. 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