{"id":10678,"date":"2020-11-25T22:06:41","date_gmt":"2020-11-25T19:06:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1058"},"modified":"2025-06-01T17:13:06","modified_gmt":"2025-06-01T14:13:06","slug":"hamilelik-icin-yoga-bacak-esnetme-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamilelik-icin-yoga-bacak-esnetme-egzersizleri\/","title":{"rendered":"Hamileler i\u00e7in Hatha Yoga: Bacaklar\u0131n Esnetilmesi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bir\u00e7ok kad\u0131n, hamilelik s\u0131ras\u0131nda esneme hareketlerinin yap\u0131l\u0131p yap\u0131lamayaca\u011f\u0131n\u0131 merak eder. Cevab\u0131m\u0131z &#8211; evet, ve bacak esnetmeleri i\u00e7in asanalar size bu konuda yard\u0131mc\u0131 olabilir. G\u00fcnl\u00fck olarak basit asanalar yapmak, kal\u00e7a eklemlerinin hareketlili\u011fini ve ba\u011flar\u0131n esnekli\u011fini art\u0131rman\u0131za yard\u0131mc\u0131 olur &#8211; bu \u00f6zellikle yakla\u015fan do\u011fum \u00f6ncesinde faydal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer \u00f6zellikle bacak esnetmelerine odaklan\u0131yorsan\u0131z ve bedeninizi daha esnek hale getirmek istiyorsan\u0131z, baz\u0131 yoga hareketleri kal\u00e7a, ayak bile\u011fi eklemleri ve omurgan\u0131n belirli b\u00f6lgelerinin esnemesini sa\u011flar. V\u00fccudun deste\u011fi olan diz eklemini esnetmekten ka\u00e7\u0131nmal\u0131s\u0131n\u0131z &#8211; bunun yerine \u00e7evresindeki kaslar\u0131 nazik\u00e7e esnetin.<\/p>\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\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg\" alt=\"Hamileler i\u00e7in Hatha-Yoga: bacak esnetmeleri\" class=\"wp-image-6408\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Hamileler i\u00e7in bacak yoga kurallar\u0131:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kaslar\u0131 \u0131s\u0131tmaya y\u00f6nelik bir \u0131s\u0131nma yap\u0131n<\/li>\n\n\n\n<li>Asanalar\u0131 yava\u015f\u00e7a, sars\u0131nt\u0131s\u0131z yap\u0131n<\/li>\n\n\n\n<li>\u015eiddetli rahats\u0131zl\u0131k hissi olu\u015fursa asanay\u0131 yapmay\u0131 durdurun<\/li>\n\n\n\n<li>Yeteneklerinizi de\u011ferlendirin ve y\u00fck\u00fc kontrol edin.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"531\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg\" alt=\"Hamileler i\u00e7in Hatha-Yoga: bacak esnetmeleri\" class=\"wp-image-6411\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-300x156.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-768x398.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1536x796.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-100x52.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-700x363.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1600x829.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Egzersizler Dizisi<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stretching egzersizleri s\u0131ras\u0131nda nefes alman\u0131n \u00f6nemini hat\u0131rlatmak isteriz. Kaslar gerildik\u00e7e, ka\u00e7\u0131n\u0131lmaz olarak hafif bir a\u011fr\u0131 hissedeceksiniz. Unutmay\u0131n &#8211; her t\u00fcrl\u00fc a\u011fr\u0131 &#8216;nefes alarak&#8217; giderilebilir. G\u00f6zlerinizi kapat\u0131n, dikkatinizi v\u00fccudunuzda gergin hissedilen b\u00f6lgeye y\u00f6nlendirin ve zihinsel olarak kaslar\u0131n\u0131z\u0131 ve tendonlar\u0131n\u0131z\u0131 &#8216;nefes al\u0131n&#8217;. Nefes al\u0131p verme d\u00fczenli ve sakin olmal\u0131 ve yava\u015f yava\u015f gerilme art\u0131r\u0131labilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peki, bacaklar\u0131 esnetmek i\u00e7in hangi asanalar mevcut? Kaslar ve tendonlarla daha etkili \u00e7al\u0131\u015fmak i\u00e7in b\u00fct\u00fcn bir dizi \u00f6neriyoruz:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Diz ve kal\u00e7a eklemlerini mutlaka dahil ederek bir \u0131s\u0131nma yap\u0131n.<\/li>\n\n\n\n<li>Utthan Pristhasana veya Kertenkele Pozu: Dizleriniz yere, elleriniz d\u00fcz olarak mindere yaslanarak durun. Sa\u011f baca\u011f\u0131n\u0131z\u0131 \u00f6ne do\u011fru b\u00fckerek aya\u011f\u0131n\u0131z\u0131 avu\u00e7 i\u00e7lerinizin biraz ilerisine yerle\u015ftirin. Bu pozisyonda g\u00f6vdenizi \u00f6ne ve arkaya yuvarlayarak, b\u00fck\u00fcl\u00fc sa\u011f baca\u011f\u0131n\u0131z\u0131n dizini hafif\u00e7e yana do\u011fru hareket ettirin. Pozu sabitleyin, sol kolunuzu yana do\u011fru uzat\u0131n ve ona yaslan\u0131n ya da \u00f6n kollar\u0131n\u0131z\u0131n \u00fczerine inerek avu\u00e7 i\u00e7lerinizi \u00f6n\u00fcn\u00fcze mindere koyarak v\u00fccudunuzun yan\u0131ndaki kaslar\u0131n esnemesini sa\u011flay\u0131n.<\/li>\n\n\n\n<li>Eka Pada Kapotasana veya G\u00fcvercin Duru\u015fu: Sol baca\u011f\u0131n\u0131z\u0131 dize getirin ve yava\u015f\u00e7a \u00f6ne e\u011filin, ellerinizi mata dayay\u0131n. Sa\u011f baca\u011f\u0131n\u0131z\u0131 b\u00fckerek \u00f6ne do\u011fru uzat\u0131n, baca\u011f\u0131n\u0131z\u0131n \u00f6n\u00fc yere temas edecek \u015fekilde yerle\u015ftirin. Sol baca\u011f\u0131n\u0131z\u0131 v\u00fccudunuzun arkas\u0131na uzat\u0131n. Birka\u00e7 saniye bekleyin, sa\u011f baca\u011f\u0131n\u0131z\u0131 geri \u00e7ekin ve kaslar\u0131 gev\u015fetmek i\u00e7in hafif\u00e7e yukar\u0131 kald\u0131r\u0131n. Bu hareketleri birka\u00e7 kez tekrarlay\u0131n. Sonras\u0131nda, sol baca\u011f\u0131n\u0131z\u0131 geri uzatarak zemine oturun ve duru\u015fu farkl\u0131 \u015fekillerde deneyin:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ellerinizden yard\u0131m alarak sa\u011f baca\u011f\u0131n\u0131z\u0131 d\u00fcz a\u00e7\u0131l\u0131 bir \u015fekilde \u00f6ne yerle\u015ftirin, b\u00f6ylece uyluk ve bald\u0131r aras\u0131nda kalan bo\u015flu\u011fa karn\u0131n\u0131z rahat\u00e7a yerle\u015febilisin;<\/li>\n\n\n\n<li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 b\u00fckerek taban\u0131n\u0131z\u0131 kas\u0131\u011fa yak\u0131n tutun.<\/li>\n<\/ul>\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<p class=\"wp-block-paragraph\">\u0130ki kolunuzun dirseklerine do\u011fru al\u00e7alarak rahatlamaya \u00e7al\u0131\u015f\u0131n, 3-5 nefes d\u00f6ng\u00fcs\u00fc boyunca bu pozisyonda kal\u0131n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg\" alt=\"Hamileler i\u00e7in Hatha-Yoga: bacak esnetmeleri\" class=\"wp-image-6412\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\">\n<li>Baddha Konasana veya Kelebek Pozu. Kal\u00e7a i\u00e7in bir yast\u0131k yerle\u015ftirerek yere veya bir mindere oturun. S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun. Bacaklar\u0131n\u0131z\u0131 dizlerden b\u00fck\u00fcn, ayaklar\u0131n d\u0131\u015f y\u00fczeylerini birle\u015ftirin, sanki birlikte yukar\u0131ya do\u011fru a\u00e7\u0131yormu\u015f gibi yap\u0131n ve dizleri yanlara do\u011fru a\u00e7\u0131n. Avu\u00e7lar\u0131n\u0131zla dizlere hafif\u00e7e bast\u0131rarak yava\u015f\u00e7a yere do\u011fru indirmeye \u00e7al\u0131\u015f\u0131n. Bask\u0131y\u0131 rahatlamayla de\u011fi\u015ftirin, b\u00f6ylece b\u00fck\u00fcl\u00fc bacaklar kelebek kanatlar\u0131n\u0131n hareketi gibi hareket etsin. \u0130lk seferde dizlerinizi yere de\u011fdirmeye \u00e7al\u0131\u015fmay\u0131n, kaslar ac\u0131s\u0131z bir \u015fekilde yava\u015f\u00e7a esnemelidir. Bu asanay\u0131 ne kadar rahat hissediyorsan\u0131z o kadar uzun s\u00fcre yap\u0131n.<\/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\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg\" alt=\"Hamileler i\u00e7in Hatha-Yoga: bacak esnetmeleri\" class=\"wp-image-6413\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Bacaklar\u0131 esnetmek i\u00e7in yoga hareketlerini Sidhasana pozisyonunda bitirmek oturarak faydal\u0131d\u0131r. Bir baca\u011f\u0131n topu\u011fu pelvis b\u00f6lgesine dayal\u0131yken, di\u011fer bacak \u00fcst\u00fcne yerle\u015ftirilir, s\u0131rt dik tutulur, eller kar\u0131nda dinlenir. Y\u0131ld\u0131z pozu meditasyon i\u00e7in en iyi pozisyon olarak kabul edilir. Sessizce nefes almay\u0131 ve bedeni dinlemeyi sa\u011flar, diz ve ayak bile\u011fi kaslar\u0131n\u0131 esnetir. Yoga videolar\u0131 hamilelerin evde kas ve ba\u011flar\u0131 nazik\u00e7e \u00e7al\u0131\u015fmas\u0131na, onlar\u0131 hamilelik d\u00f6nemi i\u00e7in haz\u0131rlamas\u0131na yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\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\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg\" alt=\"Hamileler i\u00e7in Hatha-Yoga: bacak esnetmeleri\" class=\"wp-image-6414\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Bacak esnekli\u011fini art\u0131ran ve kaslar\u0131 ile ba\u011flar\u0131 esneme hareketlerine haz\u0131rlayan yoga, sakrum ve pelvis kemiklerinin hareket kabiliyetini art\u0131rarak kar\u0131n organlar\u0131n\u0131n kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, \u00fcrogenital sistem ve ba\u011f\u0131rsak hareketleri \u00fczerinde olumlu bir etki yapar, hamilelik d\u00f6neminde ortaya \u00e7\u0131kan kab\u0131zl\u0131klardan kurtulmaya yard\u0131mc\u0131 olur. Yoga dersleri omurgay\u0131 d\u00fczle\u015ftirir ve g\u00f6\u011f\u00fcs k\u0131sm\u0131n\u0131 a\u00e7arak daha rahat nefes almaya yard\u0131mc\u0131 olur, kal\u00e7a, kar\u0131n ve bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir\u00e7ok kad\u0131n, hamilelik s\u0131ras\u0131nda esneme hareketlerinin yap\u0131l\u0131p yap\u0131lamayaca\u011f\u0131n\u0131 merak eder. Cevab\u0131m\u0131z &#8211; evet, ve bacak esnetmeleri i\u00e7in asanalar size bu konuda yard\u0131mc\u0131 olabilir. G\u00fcnl\u00fck olarak&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10678","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>Hamilelikte Bacaklar \u0130\u00e7in Yoga - Prenatal Yogada Esneme<\/title>\n<meta name=\"description\" content=\"Evde esneme egzersizleri yapmak, kal\u00e7a eklemlerini yakla\u015fan do\u011fuma haz\u0131rlar - i\u015fte bu y\u00fczden bacaklar i\u00e7in yoga \u00e7ok \u00f6nemlidir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamilelik-icin-yoga-bacak-esnetme-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler i\u00e7in Hatha Yoga: Bacaklar\u0131n Esnetilmesi\" \/>\n<meta property=\"og:description\" content=\"Evde esneme egzersizleri yapmak, kal\u00e7a eklemlerini yakla\u015fan do\u011fuma haz\u0131rlar - 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