{"id":10674,"date":"2020-11-25T21:45:48","date_gmt":"2020-11-25T18:45:48","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1051"},"modified":"2025-06-01T17:12:38","modified_gmt":"2025-06-01T14:12:38","slug":"boyun-ve-sirt-icin-hatha-yoga-asanalari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/boyun-ve-sirt-icin-hatha-yoga-asanalari\/","title":{"rendered":"S\u0131rt ve Boyun \u0130\u00e7in Yoga"},"content":{"rendered":"\n

Boyun i\u00e7in pozlar: faydalar\u0131 ve uygulama tekni\u011fi<\/h2>\n\n\n\n

Hamilelik s\u0131ras\u0131nda bir\u00e7ok ki\u015fi rahats\u0131zl\u0131k hisseder ve v\u00fccudun belirli b\u00f6lgelerine y\u00fck\u00fc azaltmaya \u00e7al\u0131\u015f\u0131r. S\u0131rt hemen ‘kurtar\u0131lmas\u0131’ gerekti\u011fi hissi uyand\u0131r\u0131r \u00e7\u00fcnk\u00fc a\u011fr\u0131r! Ancak boyun b\u00f6lgesindeki i\u015flev bozuklu\u011fu fark edilmeksizin yakla\u015f\u0131r ve en az ciddi sonu\u00e7lar do\u011furabilir.<\/p>\n\n\n\n

Neden b\u00f6yle oluyor? \u00d6ncelikle, bedenin ta\u015f\u0131d\u0131\u011f\u0131 a\u011f\u0131rl\u0131k nedeniyle fark\u0131nda olmadan kambur dururuz. \u00c7\u00fcnk\u00fc v\u00fccut buna haz\u0131rlanm\u0131\u015f de\u011fildir! Bu t\u00fcr durumlarda, zararl\u0131 ‘kaz’ pozunu daha s\u0131k almaya ba\u015flar\u0131z. Boyun ve kafa \u00f6ne do\u011fru \u00e7\u0131k\u0131nt\u0131 yaparken, omuzlar\u0131n kapanmas\u0131 ve s\u0131rt\u0131n soru i\u015fareti \u015feklini almas\u0131.<\/p>\n\n\n\n

Ancak estetik taraf\u0131 meselenin sadece yar\u0131s\u0131d\u0131r. Bu yan\u0131lt\u0131c\u0131 rahat pozisyon, kaslar\u0131n deformasyonu ve fazla y\u00fcklenmesine neden olur. Normal durumda b\u00f6yle g\u00fc\u00e7l\u00fc bir tonus olmamal\u0131d\u0131r! Sadece hayal edin: ba\u015f e\u011fik pozisyonda, dik pozisyondan daha a\u011f\u0131r hale gelir. Bu da boyun, omuz ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n daha fazla gerilmesi ve uyum sa\u011flamas\u0131 gerekti\u011fi anlam\u0131na gelir. Kaslar uzunluklar\u0131n\u0131 de\u011fi\u015ftirir: do\u011fal do\u011fru duru\u015f kaybolur, baz\u0131lar\u0131 a\u015f\u0131r\u0131 uzar ve baz\u0131lar\u0131 k\u0131sal\u0131r.<\/p>\n\n\n\n

B\u00f6ylelikle kaslar hipertonus halindeyken, ihtiya\u00e7 duydu\u011fumuz y\u00fcklenmelerden yoksun kal\u0131r. Boyundaki kan dola\u015f\u0131m\u0131 k\u00f6t\u00fcle\u015fir, beyin oksijen yetersizli\u011fi \u00e7eker. Ba\u015f\u0131n\u0131z\u0131n a\u011fr\u0131maya ba\u015flad\u0131\u011f\u0131n\u0131 fark edebilirsiniz?<\/p>\n\n\n\n

Boyundaki spazm bazen uykunun bozulmas\u0131na yol a\u00e7ar ve sabah uyand\u0131\u011f\u0131n\u0131zda omuz ve boyun aras\u0131nda bir \u015feyin ‘kilitlendi\u011fini’ hissedebilirsiniz. Sorun her zaman poz veya yast\u0131kla ilgili de\u011fildir.<\/p>\n\n\n\n

Bu durumu \u00f6nlemek ve ondan \u00e7\u0131kmak i\u00e7in boyuna y\u00f6nelik belirli asanalar\u0131 uygulamak mant\u0131kl\u0131 olacakt\u0131r. \u015eimdi bunlar\u0131n ba\u015fl\u0131calar\u0131n\u0131 k\u0131saca s\u0131ralayaca\u011f\u0131z. Ancak, soruna b\u00fct\u00fcnc\u00fcl bir yakla\u015f\u0131mla yakla\u015fmak gereklidir, \u00e7\u00fcnk\u00fc bu durumdan sadece boyun etkilenmez. \u00abMomsLab\u00bb programlar\u0131nda, hamilelik s\u0131ras\u0131nda genel durumu olumlu y\u00f6nde etkileyen t\u00fcm yoga setlerini bulabilirsiniz.<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Boyun i\u00e7in Hatha yoga rahats\u0131zl\u0131ktan kurtar\u0131r ve kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir. Sonu\u00e7 olarak, kendinizi daha enerjik hissedersiniz. Baz\u0131 egzersizler basit g\u00f6r\u00fcnebilir, ancak do\u011fru teknikle uyguland\u0131klar\u0131nda sa\u011fl\u0131k \u00fczerinde muazzam bir etkisi olacakt\u0131r!<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Hafifletilmi\u015f Da\u011f Pozu<\/h3>\n\n\n\n

Bir sandalyeye oturun – koltuk veya yumu\u015fak bir koltuk kullanmay\u0131n, pelvik kemiklerinizin alt\u0131nda sa\u011flam bir destek hissetmelisiniz. Bundan ba\u015fka, sandalyede veya taburede s\u0131rt\u0131n\u0131z\u0131 dik tutmak \u00e7ok daha kolay olacakt\u0131r.<\/p>\n\n\n\n

S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun. Ba\u015f ve boyun, omurgan\u0131n devam\u0131 gibi olmal\u0131; tepe noktas\u0131 yukar\u0131 do\u011fru uzanmal\u0131. Omuzlar rahatlam\u0131\u015f ve geriye do\u011fru geni\u015flemi\u015f durumda, d\u00fcz duru\u015f ise g\u00f6\u011f\u00fcs kafesinin a\u00e7\u0131lmas\u0131yla elde ediliyor. S\u0131rt ve boyunda a\u015f\u0131r\u0131 gerginlik olmamal\u0131d\u0131r.<\/p>\n\n\n\n

Bacaklar\u0131n\u0131z\u0131 yere 90 derecelik a\u00e7\u0131yla \u00f6n\u00fcn\u00fczde konumland\u0131r\u0131n, avu\u00e7 i\u00e7leri uyluklar\u0131n \u00fczerinde. G\u00f6zlerinizi kapat\u0131n ve nefes al\u0131p vermenize odaklan\u0131n. Her nefes, tepe noktan\u0131z\u0131 daha da yukar\u0131 ‘uzat\u0131r’ ve ona do\u011fal, d\u00fczg\u00fcn bir duru\u015f kazand\u0131r\u0131r.<\/p>\n\n\n\n

Y\u00fcz kaslar\u0131n\u0131z\u0131 gev\u015fetin – \u00f6zellikle \u00e7eneyi. Dilin ucu dama\u011fa de\u011fsin.<\/p>\n\n\n\n

Rahat etti\u011finiz s\u00fcre boyunca pozisyonda kal\u0131n.<\/p>\n\n\n\n

\u201cKanat\u201d \u00e7\u0131rp\u0131yoruz<\/h3>\n\n\n\n

\u00d6nceki egzersizde v\u00fccudunuzu hizalad\u0131k ve daha fazla hava almak i\u00e7in akci\u011ferleri a\u00e7t\u0131k. \u015eimdi, omuz b\u0131\u00e7aklar\u0131, boyun, omuzlar ve ba\u015f aras\u0131ndaki kan dola\u015f\u0131m\u0131n\u0131 d\u00fczene koyabiliriz.<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Da\u011f pozisyonundan kollar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze do\u011fru uzat\u0131n. Parmaklar omuzlara de\u011fecek \u015fekilde kollar\u0131 b\u00fck\u00fcn. Nefes verirken dirsekleri \u00f6n\u00fcn\u00fcze do\u011fru getirip, nefes al\u0131rken olabildi\u011fince yanlara a\u00e7\u0131n. K\u00fcrek kemikleri birbirine do\u011fru \u00e7ekilir. 5 kez yeterli olacakt\u0131r.<\/p>\n\n\n\n

Egzersizleri, kollar\u0131n\u0131z\u0131 dairesel hareketlerle \u00e7evirerek zorla\u015ft\u0131rabilirsiniz.<\/p>\n\n\n\n

Ba\u015f\u0131m\u0131z\u0131 D\u00f6nd\u00fcr\u00fcyoruz<\/h3>\n\n\n\n

\u00d6zellikle her \u015feyin ger\u00e7ekten a\u011fr\u0131d\u0131\u011f\u0131 zamanlarda ba\u015fvurdu\u011fumuz s\u0131radan bir okul beden e\u011fitimi egzersizi. \u015eimdi daha zor bir versiyon yapaca\u011f\u0131z. Bunu g\u00fcnl\u00fck rutine dahil etmeye \u00e7al\u0131\u015fal\u0131m m\u0131?<\/p>\n\n\n\n

Da\u011f pozisyonunda kal\u0131rken, ellerinizi arkan\u0131zda birle\u015ftirip kar\u015f\u0131daki dirse\u011fi kavray\u0131n. B\u00f6ylece g\u00f6\u011f\u00fcs kafesini a\u00e7arak sabitleriz ve boyun b\u00f6lgesi i\u00e7in daha iyi bir esneme sa\u011flar\u0131z.<\/p>\n\n\n\n

Nefes al\u0131rken yana e\u011filin – kar\u015f\u0131 omuz, dirse\u011fi elinizle kavrayarak yerinde tutulur. Nefes verirken merkezi duru\u015fa geri d\u00f6n\u00fcn. Di\u011fer y\u00f6ne tekrarlay\u0131n.<\/p>\n\n\n\n

Hafifletilmi\u015f K\u00f6pr\u00fc Pozu<\/h3>\n\n\n\n

Sadece boynu de\u011fil, ayn\u0131 zamanda omurgay\u0131 da esnetme zaman\u0131 geldi. Ayr\u0131ca kal\u00e7alar\u0131 s\u0131k\u0131la\u015ft\u0131raca\u011f\u0131z ve \u00f6n uyluk y\u00fczeyini esnetece\u011fiz. Ancak hamileler i\u00e7in poz, yaln\u0131zca herhangi bir kontrendikasyon ve rahats\u0131zl\u0131k yoksa yap\u0131labilir.<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Mata s\u0131rt \u00fcst\u00fc yatarken, kollar\u0131 v\u00fccuda paralel yerle\u015ftiriyoruz. Dizleri b\u00fckerek ayaklar\u0131 kal\u00e7aya daha yak\u0131n \u00e7ekiyoruz. Nefes vererek, omur omur kuyruk kemi\u011fini yava\u015f\u00e7a kald\u0131rmaya ba\u015fl\u0131yoruz. S\u0131rt\u0131n\u0131z\u0131 boncuklar gibi hayal edin. \u0130\u015fte siz boncuk boncuk, onu yerden kald\u0131r\u0131yorsunuz. \u0130lk rahat gerilme hissinde duruyoruz. Tekrar nefes al\u0131rken, omur omur s\u0131rt\u0131 yere geri getiriyoruz.<\/p>\n\n\n\n

Yoga Blo\u011fu ile \u00dc\u00e7gen Pozu<\/h3>\n\n\n\n

Poz, omurga b\u00f6lgesinin tamam\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya ve bacaklar\u0131 rahatlatmaya yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Ayaklar\u0131n\u0131z\u0131 size rahat gelecek kadar geni\u015f a\u00e7\u0131n. Kollar\u0131n\u0131z\u0131 yere paralel olacak \u015fekilde yanlara do\u011fru uzat\u0131n. Bir aya\u011f\u0131n\u0131z\u0131 tamamen yana do\u011fru d\u00f6nd\u00fcr\u00fcn. Tamamen d\u00f6nd\u00fcr\u00fclm\u00fc\u015f baca\u011f\u0131n taraf\u0131na do\u011fru e\u011filin ve destek elinizi yere veya dik \u015fekilde duran bir yoga blo\u011funa yerle\u015ftirin. Di\u011fer kolunuz destek elinizle d\u00fcz bir \u00e7izgi olu\u015fturur – tamamen yukar\u0131ya, tavana do\u011fru uzat\u0131lm\u0131\u015ft\u0131r. Ba\u015f\u0131n\u0131z\u0131 serbest olan elinize do\u011fru \u00e7evirin.<\/p>\n\n\n\n

Di\u011fer tarafa da ayn\u0131 \u015feyi yap\u0131yoruz.<\/p>\n\n\n\n

Boyun yogam\u0131z tamamland\u0131, tebrikler!<\/p>\n\n\n\n

\"Boyun<\/figure>\n\n\n\n

Boyun i\u00e7in yoga genelde g\u00fcvenli bir \u00e7al\u0131\u015fma olsa da baz\u0131 kontrendikasyonlar vard\u0131r. E\u011fer boyun yaralanmalar\u0131 ya\u015fand\u0131ysa veya kan bas\u0131nc\u0131 sorunlar\u0131 varsa, pozlara ba\u015flamadan \u00f6nce bir doktora dan\u0131\u015f\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n

Yukar\u0131da belirtilen egzersizleri g\u00fcnl\u00fck olarak yapt\u0131\u011f\u0131n\u0131zda, boyun ve omuz b\u00f6lgenizdeki rahats\u0131zl\u0131\u011f\u0131n yava\u015f\u00e7a azald\u0131\u011f\u0131n\u0131 fark edeceksiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Boyun i\u00e7in pozlar: faydalar\u0131 ve uygulama tekni\u011fi Hamilelik s\u0131ras\u0131nda bir\u00e7ok ki\u015fi rahats\u0131zl\u0131k hisseder ve v\u00fccudun belirli b\u00f6lgelerine y\u00fck\u00fc azaltmaya \u00e7al\u0131\u015f\u0131r. S\u0131rt hemen ‘kurtar\u0131lmas\u0131’ gerekti\u011fi hissi…<\/p>\n","protected":false},"author":11,"featured_media":6392,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739,742],"tags":[],"class_list":["post-10674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nBoyun \u0130\u00e7in Yoga: Hamileler \u0130\u00e7in Boyun Kaslar\u0131n\u0131 G\u00fc\u00e7lendiren Hatha-Yoga Pozlar\u0131<\/title>\n<meta name=\"description\" content=\"Boyun \u0130\u00e7in Yoga: Hangi Hatha-Yoga pozlar\u0131 boyun kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in en uygundur? 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