{"id":10682,"date":"2020-11-25T22:22:32","date_gmt":"2020-11-25T19:22:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1064"},"modified":"2025-06-01T17:13:38","modified_gmt":"2025-06-01T14:13:38","slug":"hamileler-icin-hatha-yoga-1-trimester","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-hatha-yoga-1-trimester\/","title":{"rendered":"Hamileler \u0130\u00e7in Hatha Yoga: 1. Trimester"},"content":{"rendered":"\n

1. Trimesterde Hatha Yoga Uygulamas\u0131n\u0131n \u00d6zellikleri<\/h2>\n\n\n\n

Hamileler i\u00e7in yoga<\/a> yaparken, v\u00fccut hen\u00fcz bu al\u0131\u015f\u0131lmad\u0131k duruma adapte olmaya \u00e7al\u0131\u015f\u0131rken, karn\u0131 bask\u0131layan pozlar\u0131 uygulamadan \u00e7\u0131karmak \u00f6nemlidir. Tecr\u00fcbeli yogiler g\u00fc\u00e7 gerektiren pozlar yaparken dikkatli olmal\u0131, ba\u015flang\u0131\u00e7 seviyesindekiler<\/a> ise v\u00fccutlar\u0131na kulak verip en ufak bir rahats\u0131zl\u0131k hissettiklerinde herhangi bir pozu yapmaktan ka\u00e7\u0131nmal\u0131d\u0131r. Az ama g\u00fcnl\u00fck olarak \u00e7al\u0131\u015fmak daha iyidir. Ayr\u0131ca poza<\/a> sabit kalma s\u00fcresini k\u0131saltmak ve d\u00fc\u015f\u00fck tehdidi varsa ayakta yap\u0131lan pozlar\u0131 egzersiz kompleksine eklememek gerekir.<\/p>\n\n\n\n

\"Lotus<\/figure>\n\n\n\n

1. Trimesterde 7 Yoga Pozu<\/h3>\n\n\n\n

\u015eavasana<\/h4>\n\n\n\n

Shavasana’ya girmek i\u00e7in s\u0131rt \u00fcst\u00fc yat\u0131l\u0131r, kollar v\u00fccut boyunca uzat\u0131l\u0131r ve avu\u00e7lar yukar\u0131 bakar. Ard\u0131ndan, zihinsel olarak t\u00fcm kaslar\u0131n gev\u015femesini s\u0131rayla takip etmek gerekir. Mutlak sakinlik duru\u015fu uyum ve denge bulman\u0131za, yorgunlu\u011fu gidermeye, kayg\u0131 seviyesini azaltmaya yard\u0131mc\u0131 olur. Shavasana uygulamas\u0131n\u0131n basitli\u011fi aldat\u0131c\u0131d\u0131r. T\u00fcm v\u00fccudu tamamen gev\u015fetmek zor bir g\u00f6revdir, ancak d\u00fczenli asana prati\u011fi istenen sonu\u00e7lara ula\u015fmay\u0131 sa\u011flar.<\/p>\n\n\n\n

\"\u015eavasana\"<\/figure>\n\n\n\n

Supta Virasana<\/h4>\n\n\n\n

S\u0131rt \u00fcst\u00fc yap\u0131lan kahraman pozu, genellikle hamileli\u011fin erken d\u00f6nemlerinde toksikozu hafifletici pozlardan biri olarak kabul edilir, bu nedenle hamileler i\u00e7in yoga setlerinde olduk\u00e7a s\u0131k rastlan\u0131r. Pozun temeli standart virasana pozudur. Bu pozdan ba\u015flayarak, dirsekleri yere dayay\u0131p geriye do\u011fru e\u011filmek ve ba\u015f\u0131n\u0131z\u0131 ard\u0131ndan s\u0131rt\u0131n\u0131z\u0131 nazik\u00e7e yere koymak gerekir. Ard\u0131ndan, omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 zeminden kald\u0131rmadan, kollar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru uzat\u0131n. Geleneksel versiyonu uygulamakta zorlanan yeni ba\u015flayanlar bu asanay\u0131 setlerine eklemekten \u00e7ekinmemelidir: Egzersizi hafifletmek i\u00e7in s\u0131rt\u0131n alt\u0131na destek (yast\u0131k veya bolster) konulabilir.<\/p>\n\n\n\n

\"\u015eavasana\"<\/figure>\n\n\n\n

Virasana\u2019da Gomukhasana<\/h4>\n\n\n\n

Bir di\u011fer duru\u015f ise kahraman duru\u015fundan al\u0131n\u0131r. Virasana\u2019daki oturu\u015funuzdan (zemin yerine \u00f6zel bir blok \u00fczerine oturmak daha rahat olur), ellerinizi s\u0131rt\u0131n\u0131zda kenetlemelisiniz. Bir dirsek \u00fcstte olurken, di\u011feri altta kal\u0131r. Birka\u00e7 nefes d\u00f6ng\u00fcs\u00fcnden sonra eller de\u011fi\u015ftirilmeli. Gomukhasana duru\u015fu, duru\u015fu g\u00fc\u00e7lendirir, g\u00f6\u011f\u00fcs kafesini iyi a\u00e7ar ve toksikoz belirtilerini azalt\u0131r.<\/p>\n\n\n\n

\"Virasana'da<\/figure>\n\n\n\n

B\u00f6brek fonksiyonunu iyile\u015ftirici ve hormonal dengeyi d\u00fczenleyici etkisi olan y\u0131lan pozisyonu gebeli\u011fin ba\u015flang\u0131c\u0131nda s\u0131k s\u0131k uygulan\u0131r. Uygulamak i\u00e7in y\u00fcz\u00fcst\u00fc yere yatman\u0131z gerekir. Ard\u0131ndan, ellerin \u00fczerinde destekle g\u00f6vdenin \u00fcst k\u0131sm\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131l\u0131r, boyun m\u00fcmk\u00fcn oldu\u011funca uzat\u0131l\u0131r. Y\u00fckseli\u015fin, g\u00f6vdenin kas g\u00fcc\u00fcyle ger\u00e7ekle\u015ftirilmesi \u00f6nemlidir, ellerle zeminden iterek de\u011fil. Ayaklar birle\u015ftirilir ve uyluklar yerden kalkmamal\u0131d\u0131r.<\/p>\n\n\n\n

\"Virasana'da<\/figure>\n\n\n\n

Duvara dayal\u0131 bacaklar ile Viparita Karani<\/h4>\n\n\n\n

Genellikle bu asanan\u0131n ad\u0131 e\u011filmi\u015f mum pozisyonu olarak \u00e7evrilir. Ayr\u0131ca ters d\u00f6nm\u00fc\u015f g\u00f6l pozisyonu olarak da bilinir. Hem zeminde hem de yatakta uygulanabilir. Duvarda yukar\u0131 kald\u0131r\u0131lm\u0131\u015f bacaklarla s\u0131rt \u00fcst\u00fc uzanmay\u0131 temsil eder. Rahatl\u0131k i\u00e7in belin alt\u0131na yast\u0131k konur. Asanan\u0131n ana amac\u0131 bacaklardaki ve pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 d\u00fczenlemektir. Gebeli\u011fin birinci trimesterinde gebeler i\u00e7in yoga egzersizleri komplekslerine Viparita Karani’yi dahil etmek, varis olu\u015fma olas\u0131l\u0131\u011f\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilir. Ayr\u0131ca bu pozisyon rahatlama i\u00e7in idealdir.<\/p>\n\n\n\n

Baddha Konasana<\/h4>\n\n\n\n

\u0130drar ve \u00fcreme sisteminin dengesini sa\u011flamaya, pelvik organlar\u0131n kan dola\u015f\u0131m\u0131n\u0131 te\u015fvik etmeye yard\u0131mc\u0131 olan pop\u00fcler bir poz. Ba\u015far\u0131l\u0131 bir do\u011fuma haz\u0131rlanma ve varis ile siyatik i\u00e7in harika bir \u00f6nleyici tedbirdir. Kelebek pozunun<\/a> klasik versiyonu oturarak yap\u0131l\u0131r. Dizler, topuklar kas\u0131k b\u00f6lgesine m\u00fcmk\u00fcn oldu\u011funca yakla\u015facak \u015fekilde b\u00fck\u00fcl\u00fcr. Ayaklar birbirine ba\u011flan\u0131r, dizler esnekli\u011fin izin verdi\u011fi kadar yere indirilir.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Vajrasana<\/h4>\n\n\n\n

Elmas pozisyonu<\/a> sindirimi dengeler, asit seviyesini d\u00fc\u015f\u00fcr\u00fcr ve mide hastal\u0131klar\u0131n\u0131n iyile\u015fmesine yard\u0131mc\u0131 olur. Bu, topuklar \u00fczerinde, daha do\u011frusu ayaklar\u0131n i\u00e7 y\u00fczeylerinde oturma pozisyonudur. Ba\u015fparmaklar birle\u015fmi\u015f durumda, topuklar ise ayr\u0131lm\u0131\u015f ve uyluklar\u0131n d\u0131\u015f taraflar\u0131na de\u011fmektedir. G\u00f6zler kapal\u0131 olmal\u0131, v\u00fccut gev\u015femi\u015f olmal\u0131d\u0131r. Asanada kalma s\u00fcresi, prati\u011fin deneyimine ba\u011fl\u0131d\u0131r, ayak bileklerinde, dizlerde veya uyluklarda rahats\u0131zl\u0131k hissedilmesi egzersizi bitirmek i\u00e7in bir i\u015farettir.<\/p>\n\n\n\n

\"Vajrasana\"<\/figure>\n\n\n\n

Hatha yoga 1. trimester: yeni ba\u015flayanlar i\u00e7in video dersler<\/h3>\n\n\n\n

Hamile yogas\u0131 s\u0131ras\u0131nda 1. trimesterde y\u00fck\u00fc dengelemeye yard\u0131mc\u0131 olacak videolar<\/a> sitemizde mevcuttur. Burada farkl\u0131 kompleksler bulunmaktad\u0131r: bir k\u0131sm\u0131 d\u00fczenli \u00e7al\u0131\u015fma i\u00e7in tasarlanm\u0131\u015ft\u0131r ve t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rma imkan\u0131 sunar. Di\u011feri ise belirli sorunlar\u0131n \u00e7\u00f6z\u00fcm\u00fcne y\u00f6neliktir:<\/p>\n\n\n\n

\u2022 s\u0131rt \u00e7al\u0131\u015fmas\u0131<\/a>;<\/p>\n\n\n\n

\u2022 pelvik taban kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi<\/a>;<\/p>\n\n\n\n

\u2022 do\u011fru nefes almay\u0131 \u00f6\u011frenme<\/a>;<\/p>\n\n\n\n

\u2022 v\u00fccudu rahatlatma ve uyku i\u00e7in haz\u0131rl\u0131k<\/a>;<\/p>\n\n\n\n

\u2022 enerji kazanma<\/a> (sabah asanalar\u0131 kompleksi).<\/p>\n\n\n\n

Hamilelikte Yoga 1. Trimester: Evde pratik i\u00e7in gerekli olanlar<\/h3>\n\n\n\n

Gelecek annelerin evde ba\u015far\u0131l\u0131 bir \u015fekilde yoga yapabilmesi i\u00e7in ilk trimesterdeki hamileler i\u00e7in yoga videolar\u0131<\/a>, kaymaz bir mat, battaniyeler ve yast\u0131klar veya bolsterlar ve bloklar gibi \u00f6zel yoga ekipmanlar\u0131 faydal\u0131 olacakt\u0131r. Odan\u0131n iyi havaland\u0131r\u0131lmas\u0131 ve k\u0131yafetlerin hareketi k\u0131s\u0131tlamay\u0131p v\u00fccuda ho\u015f hissettirmesi gerekir.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Trimesterde Hatha Yoga Uygulamas\u0131n\u0131n \u00d6zellikleri Hamileler i\u00e7in yoga yaparken, v\u00fccut hen\u00fcz bu al\u0131\u015f\u0131lmad\u0131k duruma adapte olmaya \u00e7al\u0131\u015f\u0131rken, karn\u0131 bask\u0131layan pozlar\u0131 uygulamadan \u00e7\u0131karmak \u00f6nemlidir. Tecr\u00fcbeli…<\/p>\n","protected":false},"author":11,"featured_media":6437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-10682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr"],"yoast_head":"\nHamileler i\u00e7in Yoga (1. Trimester) - Hangi Pozlar Uygun<\/title>\n<meta name=\"description\" content=\"Hamileler i\u00e7in yoga seti (1. Trimester). Hangi pozlar en iyi yap\u0131l\u0131r. 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