{"id":10676,"date":"2020-11-25T21:57:05","date_gmt":"2020-11-25T18:57:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1055"},"modified":"2025-06-01T17:12:53","modified_gmt":"2025-06-01T14:12:53","slug":"hatha-yoganin-sirt-icin-asanalari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yoganin-sirt-icin-asanalari\/","title":{"rendered":"Hatha-Yoga’n\u0131n S\u0131rt \u0130\u00e7in Asanalar\u0131"},"content":{"rendered":"\n

S\u0131rt ve omurga i\u00e7in pozlar<\/h2>\n\n\n\n

Hamilelik, s\u0131rt \u00fczerindeki y\u00fck\u00fcn s\u00fcrekli artt\u0131\u011f\u0131 bir d\u00f6nemdir. V\u00fccutta a\u011f\u0131rl\u0131k merkezi kayar ve d\u00f6nem sonunda bel b\u00f6lgesindeki omurga e\u011frili\u011fi \u00f6zellikle hissedilir. Duru\u015fu korumak i\u00e7in s\u0131rt kaslar\u0131, normal hayata g\u00f6re kat be kat daha fazla gerilir. \u00c7o\u011fu zaman bebek beklerken, \u00f6zellikle ikinci ve \u00fc\u00e7\u00fcnc\u00fc trimesterin sonunda, kad\u0131nlar s\u0131rt ve bel a\u011fr\u0131lar\u0131ndan muzdarip olurlar. Durumu daha da zorla\u015ft\u0131ran \u015fey, s\u0131rt \u00fcst\u00fc tam dinlenmenin m\u00fcmk\u00fcn olmamas\u0131 ve omurgan\u0131n kaliteli bir \u015fekilde bo\u015falt\u0131lamamas\u0131d\u0131r. Bu durumda omurga i\u00e7in yoga gereklidir. Hatha yoga’da, gebeler i\u00e7in faydal\u0131 olan bir dizi asana kompleksi<\/a> bulunmaktad\u0131r. Baz\u0131 \u00f6zel pozlar omurgay\u0131 dinlendirirken, s\u0131rt\u0131 gev\u015fetir<\/a>, di\u011ferleri ise s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirir<\/a> ve b\u00f6ylece omurgan\u0131n do\u011fru konumda kalmas\u0131na yard\u0131mc\u0131 olurlar.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Omurga ve s\u0131rt i\u00e7in yoga \u00e7ok \u00f6nemli oldu\u011fundan, bu konuyu daha ayr\u0131nt\u0131l\u0131 bir \u015fekilde inceleyelim. Web sitemizde \u00e7e\u015fitli asana serileri<\/a> sunulmaktad\u0131r, bunlar s\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirme, gerdirme<\/a> ve gev\u015fetme ama\u00e7l\u0131d\u0131r. A\u015fa\u011f\u0131da, baz\u0131 egzersiz \u00f6rneklerine g\u00f6z atman\u0131z\u0131 \u00f6neriyoruz.<\/p>\n\n\n\n

Tadasana – da\u011f duru\u015fu. Basit bir dik pozisyon: d\u00fcz ayakta durun, ayaklar biti\u015fik, omuzlar geride, k\u00fcrek kemikleri birle\u015fmi\u015f, g\u00f6\u011f\u00fcs a\u00e7\u0131k, kollar i\u00e7e d\u00f6n\u00fck avu\u00e7lar serbest\u00e7e sark\u0131yor. Ba\u015f\u0131n\u0131zla yukar\u0131 uzan\u0131n ve burundan d\u00fczenli nefes al\u0131n. Asana s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, duru\u015fu iyile\u015ftirir.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Utkanasana – enerji pozu. Ayaklar kal\u00e7a geni\u015fli\u011finde olacak \u015fekilde konumlan\u0131r. Elleri dizlere koyun ve bir sandalyede oturuyormu\u015f gibi hafif\u00e7e yere inin: dizler \u00f6ne \u00e7\u0131karken, pelvis geriye e\u011filmektedir. Ba\u015f yukar\u0131 kalkar, eller de yukar\u0131 do\u011fru uzan\u0131r ve namaste pozisyonunda birle\u015ftirilir. S\u0131rt g\u00f6\u011f\u00fcs b\u00f6lge ve belde esner. Bu pozisyonda 15 ila 30 saniye kal\u0131n. Asana s\u0131rt kaslar\u0131n\u0131 m\u00fckemmel bir \u015fekilde g\u00fc\u00e7lendirir, bele rahatl\u0131k verir ve bacaklar ile kal\u00e7alarda canland\u0131r\u0131c\u0131 bir etki yapar.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Janu \u015eir\u015fasana – dizde ba\u015f duru\u015fu. Bu asana omurgay\u0131 uzat\u0131r ve g\u00fc\u00e7lendirir, ancak hamileli\u011fin ileri d\u00f6nemlerinde dikkatle yap\u0131lmal\u0131d\u0131r. Ba\u015flang\u0131\u00e7 pozu – Dandasana. Bu pozisyonda, sa\u011f dizi b\u00fck\u00fcn ve sa\u011f topu\u011fu kas\u0131\u011fa do\u011fru \u00e7ekin. Sol bacak d\u00fczd\u00fcr. D\u00fcz bir omurga ile \u00f6ne do\u011fru e\u011filin, sol aya\u011f\u0131n parma\u011f\u0131n\u0131 kavray\u0131n. Omurga d\u00fcz bir \u00e7izgi halinde uzat\u0131l\u0131r, ba\u015f a\u015fa\u011f\u0131ya do\u011fru indirilir. Hamileli\u011fin ileri d\u00f6nemlerinde pozun basitle\u015ftirilmi\u015f versiyonlar\u0131 m\u00fcmk\u00fcnd\u00fcr. D\u00fcz bacak, pozda kolayl\u0131k sa\u011flamak amac\u0131yla biraz b\u00fck\u00fclebilir. Ayr\u0131ca, \u00fc\u00e7\u00fcnc\u00fc trimesterde egzersizin kolayla\u015ft\u0131r\u0131lmas\u0131 i\u00e7in kal\u00e7alar\u0131n alt\u0131na katlanm\u0131\u015f bir battaniye veya mat konarak le\u011fen kemi\u011fi bacak hizas\u0131ndan daha y\u00fckse\u011fe yerle\u015ftirilir. Bu, bacaklar\u0131 ve s\u0131rt\u0131 iyi esnetemeyenler ve b\u00fcy\u00fck kar\u0131nla rahat e\u011filmeler yapmak isteyenler i\u00e7in pozu basitle\u015ftirmeyi sa\u011flar.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Paschimottanasana – Oturarak ayaklara e\u011filme. Omurgaya olumlu etkisi olan bir ba\u015fka poz. Ba\u015flang\u0131\u00e7 pozu yine Dandasana’d\u0131r. Hamileli\u011fin ikinci trimesterine kadar, hamilelik \u00f6ncesinde de yap\u0131ld\u0131\u011f\u0131 ve herhangi bir kontrendikasyon olmad\u0131\u011f\u0131 s\u00fcrece, ba\u015fparmaklar\u0131 tutarak \u00f6ne e\u011filinmesi m\u00fcmk\u00fcnd\u00fcr. D\u00f6rd\u00fcnc\u00fc aydan itibaren, yard\u0131mc\u0131 nesnelerle basitle\u015ftirilmi\u015f poz \u00f6nerilir. Omuz b\u0131\u00e7aklar\u0131n\u0131 birle\u015ftirin, omurgay\u0131 d\u00fcz tutun, elleri v\u00fccut arkas\u0131nda b\u0131rak\u0131p, e\u011filerek yere dokunmaya \u00e7al\u0131\u015f\u0131n ve \u00f6zellikle karn\u0131n\u0131zla zemine de\u011fmeye \u00e7al\u0131\u015f\u0131n. Ayr\u0131ca, orta ayak \u00fczerinden ge\u00e7irilmi\u015f geni\u015f, esnek bir kay\u0131\u015fla varyasyon m\u00fcmk\u00fcnd\u00fcr. Kay\u0131\u015f\u0131n u\u00e7lar\u0131n\u0131 d\u00fcz kollarla tutarak, ayn\u0131 anda s\u0131rt ve bacaklar\u0131n\u0131z\u0131 uzat\u0131n. Poz omurgay\u0131 uzatarak s\u0131rt a\u011fr\u0131lar\u0131ndan kurtulmay\u0131 sa\u011flar.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Marichiasana – bilge Marichi’nin pozu. Pop\u00fcler bir asana, hamileler i\u00e7in yararl\u0131d\u0131r \u00e7\u00fcnk\u00fc burkulma omurga \u00fczerinde iyi bir etki yapar. Ancak, poz “a\u00e7\u0131k” \u015fekilde yap\u0131l\u0131r. E\u011fer sol baca\u011f\u0131 g\u00f6vdeye do\u011fru \u00e7ekiyorsak, sa\u011f kolu arka tarafa koyar\u0131z ve burkulmay\u0131 sa\u011f tarafa yapar\u0131z – ve tersi de ge\u00e7erlidir. Bu \u015fekilde omurga \u00e7al\u0131\u015f\u0131r, diyafram ise etkilenmez.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

Katuspadasana – Kedi Pozu<\/a>. Bu asana, omurga \u00fczerindeki y\u00fck\u00fc azaltmaya yard\u0131mc\u0131 olur, s\u0131rt kaslar\u0131n\u0131 daha esnek hale getirir. Pozun yap\u0131lmas\u0131 \u00e7ok basittir: dizler \u00fczerinde durarak s\u0131rt\u0131n \u00e7ukurunu ve onu “yuvarlamay\u0131” s\u0131rayla yapmak gerekir. Bu asanada hamilelikte vurgu g\u00f6\u011f\u00fcs b\u00f6lgesindedir – bel k\u0131sm\u0131 kendili\u011finden istenen pozisyona gelir. \u00c7ukur yap\u0131ld\u0131\u011f\u0131nda g\u00f6\u011f\u00fcs kafesi a\u00e7\u0131l\u0131r ve yere do\u011fru \u00e7ekilir, nefes verirken g\u00f6\u011f\u00fcs k\u0131sm\u0131 yuvarlan\u0131r ve tavana \u00e7ekilir. Bu egzersizi birka\u00e7 kez tekrarlamak gerekir.<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n\n\n\n

G\u00fcvenlik \u00f6nlemleri ve \u00f6neriler:<\/p>\n\n\n\n

\u2022 S\u0131rt i\u00e7in t\u00fcm asanalar\u0131 yava\u015f, dikkatli ve d\u00fczg\u00fcn bir \u015fekilde, pozda kalmak rahat oldu\u011fu s\u00fcrece yapmak gereklidir. Hamilelik s\u00fcresi artt\u0131k\u00e7a, bacaklar asanan\u0131n gerektirdi\u011finden biraz daha geni\u015f a\u00e7\u0131labilir. Pratik s\u0131ras\u0131nda denge \u00f6nemlidir; her pozdan \u00f6nce sal\u0131narak denge noktas\u0131n\u0131 bulmak i\u00e7in zaman ay\u0131rabilirsiniz.<\/p>\n\n\n\n

\u2022 Karn\u0131n\u0131z\u0131n \u00fcst\u00fcne yatmay\u0131n, s\u0131k\u0131\u015ft\u0131rmay\u0131n, hislerinize dikkat edin.<\/p>\n\n\n\n

\u2022 Nefese \u00f6zel \u00f6nem verin. Yoga deneyiminiz azsa, belirli bir pozda kalma s\u00fcresini kademeli olarak uzat\u0131n.<\/p>\n\n\n\n

\u2022 Ayaklar\u0131n, s\u0131rt\u0131n, aln\u0131n (gerekli oldu\u011funda) alt\u0131na yast\u0131klar veya battaniyeler yerle\u015ftirin.<\/p>\n\n\n\n

\u2022 \u0130lerleyen haftalarda gerekirse diz alt\u0131na hamile yast\u0131\u011f\u0131 veya birka\u00e7 kat katlanm\u0131\u015f bir battaniye koyabilirsiniz.<\/p>\n\n\n\n

\u2022 Baz\u0131 asanalar\u0131 kolayla\u015ft\u0131rmak amac\u0131yla – baz\u0131 pozlarda ayaklar\u0131n\u0131z\u0131 yakalamak veya kendinize \u00e7ekmek i\u00e7in – geni\u015f ve yumu\u015fak kay\u0131\u015flar kullanabilirsiniz.<\/p>\n\n\n\n

\u00d6zel duru\u015flar\u0131 haftada en az 3 kez yapmak, rahats\u0131zl\u0131k ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde hafifletebilir veya tamamen ortadan kald\u0131rabilir.<\/p>\n\n\n\n

Kontrendikasyonlar:<\/p>\n\n\n\n

\u2022 Gebelik kayb\u0131 tehdidi,<\/p>\n\n\n\n

\u2022 Artm\u0131\u015f rahim tonusu,<\/p>\n\n\n\n

\u2022 Y\u00fcksek kan bas\u0131nc\u0131.<\/p>\n\n\n\n

Hamilelikten \u00f6nce yoga yapmad\u0131ysan\u0131z, egzersizleri do\u011fru bir \u015fekilde yapmak i\u00e7in web sitesindeki video derslerini<\/a> kullanarak \u00e7al\u0131\u015f\u0131n (omurga i\u00e7in yoga da video derslerinde sunulmaktad\u0131r).<\/p>\n\n\n\n

\"S\u0131rt<\/figure>\n","protected":false},"excerpt":{"rendered":"

S\u0131rt ve omurga i\u00e7in pozlar Hamilelik, s\u0131rt \u00fczerindeki y\u00fck\u00fcn s\u00fcrekli artt\u0131\u011f\u0131 bir d\u00f6nemdir. V\u00fccutta a\u011f\u0131rl\u0131k merkezi kayar ve d\u00f6nem sonunda bel b\u00f6lgesindeki omurga e\u011frili\u011fi \u00f6zellikle…<\/p>\n","protected":false},"author":11,"featured_media":6404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nOmurga \u0130\u00e7in Yoga - Hamileler \u0130\u00e7in S\u0131rt Yogas\u0131 Pozlar\u0131<\/title>\n<meta name=\"description\" content=\"Hamilelik d\u00f6nemi i\u00e7in omurga ve s\u0131rt i\u00e7in \u00f6zel yoga pozlar\u0131 ve bunlar\u0131n faydalar\u0131 hakk\u0131nda bilgi. 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