{"id":10686,"date":"2020-11-26T12:19:30","date_gmt":"2020-11-26T09:19:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1076"},"modified":"2025-06-01T17:14:04","modified_gmt":"2025-06-01T14:14:04","slug":"hamileler-icin-hatha-yoga-2-trimester","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-hatha-yoga-2-trimester\/","title":{"rendered":"2. Trimesterde Hatha Yoga Prati\u011fi \u00d6zellikleri"},"content":{"rendered":"\n

\u0130kinci trimesterd<\/a>de yoga birinci trimestere k\u0131yasla biraz farkl\u0131l\u0131k g\u00f6sterir – art\u0131k baz\u0131 asanalar\u0131 yapmak m\u00fcmk\u00fcn de\u011fil, egzersizlerin dinami\u011fini azaltmak ve daha basit asanalar\u0131 se\u00e7mek gereklidir. Ayakta yap\u0131lan asanalar yap\u0131labilir, bacaklar\u0131 bel seviyesinin \u00fcst\u00fcne kald\u0131rmay\u0131 i\u00e7eren asanalar yap\u0131labilir. 2. trimesterde s\u0131rt \u00fczerindeki y\u00fck\u00fc azaltmaya ihtiya\u00e7 duyulur, bu nedenle favori Kedi pozunu ekliyoruz ve ayn\u0131 anda sakrumla \u00e7al\u0131\u015f\u0131yoruz.<\/p>\n\n\n\n

Hamileler i\u00e7in bir\u00e7ok 2. trimester<\/a> asanas\u0131 birinciden ge\u00e7mi\u015ftir – bu \u015eavasana, Baddha Konasana, Viparita Karani’dir, muhtemelen zaten onlarla tan\u0131\u015fm\u0131\u015fs\u0131n\u0131zd\u0131r. Ancak, daha \u00f6nce yoga yapmad\u0131ysan\u0131z bunlarla ba\u015flaman\u0131z\u0131 \u00f6neririz.<\/p>\n\n\n\n

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

\u0130kinci trimester i\u00e7in pop\u00fcler asanalar<\/h2>\n\n\n\n

Sukhasana<\/h3>\n\n\n\n

Bu muhtemelen en bilinen yoga pozlar\u0131ndan biridir. Uygulamak i\u00e7in yere oturmal\u0131, bacaklar\u0131n\u0131z\u0131 \u00e7aprazlamal\u0131 ve s\u0131rt\u0131n\u0131z\u0131 dik tutmal\u0131s\u0131n\u0131z. Bu poza, pelvis organlar\u0131n\u0131 ve eklemleri iyi \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok faydal\u0131d\u0131r, \u00f6zellikle ikinci trimesterde. Ek olarak, nefes egzersizleri eklerseniz, diyafram\u0131 \u00e7al\u0131\u015ft\u0131rabilir ve g\u00fczel bir duru\u015f geli\u015ftirebilirsiniz.<\/p>\n\n\n\n

\"Sukhasana\"<\/figure>\n\n\n\n

Setu Bandha Sarvangasana<\/h3>\n\n\n\n

Hamileler i\u00e7in ikinci trimesterde s\u0131rt ve bacaklar i\u00e7in Setu Bandha Sarvangasana ya da K\u00f6pr\u00fc \u00f6nerilir. Ancak hamileler i\u00e7in bu pozu modifiye etmek gerekir: s\u0131rt\u0131n alt k\u0131sm\u0131na bir minder koyulmal\u0131 ve bacaklar bir sandalyeye yerle\u015ftirilmelidir. Ve en \u00f6nemlisi – bu pozda kalma s\u00fcresi be\u015f dakikay\u0131 ge\u00e7memelidir. Bu pozun faydalar\u0131, uygulama s\u0131ras\u0131nda kan ak\u0131\u015f\u0131n\u0131n iyile\u015fmesi, bacaklarda durgunluk belirtilerinin azalmas\u0131, varis olas\u0131l\u0131\u011f\u0131n\u0131n azalmas\u0131 (hamilelerin s\u0131k\u00e7a kar\u015f\u0131la\u015ft\u0131\u011f\u0131 bir durum) ve s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lenmesidir.<\/p>\n\n\n\n

Adho Mukha Svanasana<\/h3>\n\n\n\n

Herkesin bildi\u011fi \u2018A\u015fa\u011f\u0131 Bakan K\u00f6pek\u2019 pozu – muhtemelen t\u00fcm hamilelik ikinci trimester pozlar\u0131 ona yer verebilir. \u00c7\u00fcnk\u00fc bu poz sindirimi d\u00fczenler, kab\u0131zl\u0131k ve hemoroid riskini azalt\u0131r, bacak kaslar\u0131n\u0131 ve omuzlar\u0131 g\u00fc\u00e7lendirir.<\/p>\n\n\n\n

\"Hamileler<\/figure>\n\n\n\n

Bharadvajasana<\/h3>\n\n\n\n

Bu pozu da bir sandalyeden yard\u0131m alarak yapmal\u0131s\u0131n\u0131z. Sandalyeye \u00e7apraz bir \u015fekilde oturun, sol taraf\u0131n\u0131z sandalyenin arkas\u0131na hafif dokunsun. Ayaklar\u0131n\u0131z\u0131 yere koyun, uyluklar\u0131n\u0131z\u0131 yere paralel olarak yerle\u015ftirin. V\u00fccudunuzu yukar\u0131 do\u011fru uzat\u0131n ve sola do\u011fru d\u00f6n\u00fcn. Sonra ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn ve sa\u011f tarafa do\u011fru tekrarlay\u0131n. Her pozisyonda 15 saniyeden fazla kalmamal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n

Ardha Uttanasana<\/h3>\n\n\n\n

Asana y\u00fcksek bir sandalye, tabure veya masa yard\u0131m\u0131yla yap\u0131l\u0131r. Zemin \u00fczerinde durulmal\u0131, ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131lmal\u0131 ve \u00f6ne e\u011filme yap\u0131lmal\u0131d\u0131r. E\u011filmeyi s\u0131rtla de\u011fil, kal\u00e7a eklemleri sayesinde yapmal\u0131s\u0131n\u0131z. E\u011filme sonucunda al\u0131n\u0131n destek y\u00fczeyine yaslanmal\u0131d\u0131r (bu y\u00fczden masa gibi y\u00fcksek bir destek \u00f6rne\u011fi verdik – herkesin bu kadar y\u00fcksek bir sandalyesi olmayabilir). Kollar sonra \u00f6ne uzat\u0131lmal\u0131 ve bu pozisyonda yakla\u015f\u0131k bir dakika kal\u0131nmal\u0131d\u0131r. Bu poz, sinir sisteminin rahatlamas\u0131na ve kan bas\u0131nc\u0131n\u0131n normalle\u015fmesine katk\u0131da bulunur.<\/p>\n\n\n\n

\"Ardha<\/figure>\n\n\n\n

Virabhadrasana<\/h3>\n\n\n\n

\u00dcnl\u00fc Sava\u015f\u00e7\u0131 Pozu veya Virabhadrasana. Ayakta yap\u0131l\u0131r ve hamileler i\u00e7in modifiye edilmi\u015ftir:<\/p>\n\n\n\n

    \n
  • \u00d6ncelikle Tadasana pozisyonunu al\u0131n, ard\u0131ndan bacaklar\u0131n\u0131z\u0131 birbirinden yakla\u015f\u0131k bir metre mesafede a\u00e7arak yana do\u011fru ad\u0131m at\u0131n<\/li>\n\n\n\n
  • Kollar\u0131n\u0131z\u0131 uzat\u0131p zemine paralel hale getirin<\/li>\n\n\n\n
  • Sa\u011f aya\u011f\u0131n\u0131z\u0131 sa\u011fa do\u011fru 90 derece d\u00f6nd\u00fcr\u00fcn, uylu\u011funuzu da hafif\u00e7e \u00e7evirin<\/li>\n\n\n\n
  • Sa\u011f kal\u00e7an\u0131z\u0131n \u00fczerine oturun, sa\u011f elinizle takip ederek bak\u0131n<\/li>\n\n\n\n
  • Bu pozisyonda yakla\u015f\u0131k bir dakika kal\u0131n, ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn ve uygulamay\u0131 sol bacakta tekrarlay\u0131n<\/li>\n<\/ul>\n\n\n\n

    Asana, bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek, s\u0131rt\u0131 tonlamak ve kar\u0131n b\u00f6lgesini \u00e7al\u0131\u015ft\u0131rmak i\u00e7in uygundur.<\/p>\n\n\n\n

    Utthita Trikonasana<\/h3>\n\n\n\n

    Utthita Trikonasana veya Uzat\u0131lm\u0131\u015f \u00dc\u00e7gen Duru\u015fu. Bu poz, duvar\u0131n yan\u0131nda yap\u0131l\u0131r ve hamileler i\u00e7in yoga tu\u011flalar\u0131 veya bloklar\u0131 gereklidir.<\/p>\n\n\n\n

      \n
    • Duvara s\u0131rt\u0131n\u0131z\u0131 verin, sa\u011f topu\u011funuz arkas\u0131na bloklar\u0131 \u015fu \u015fekilde yerle\u015ftirin: alttakini yatay, \u00fcsttekini dikey<\/li>\n\n\n\n
    • Ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k bir metre aral\u0131kla yerle\u015ftirin – sol topuk duvarda, sa\u011f ayak alt blok geni\u015fli\u011fince duvardan uzakta<\/li>\n<\/ul>\n\n\n\n
        \n
      • Sa\u011f baca\u011f\u0131n\u0131z\u0131 sa\u011f tarafa \u00e7evirin<\/li>\n\n\n\n
      • Sa\u011f elinizle \u00fcst blo\u011fa dokunun, sol elinizi belinize koyun<\/li>\n\n\n\n
      • Bu pozisyonda 30 saniye kal\u0131n, ard\u0131ndan ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn, bloklar\u0131 sol topu\u011funuzun arkas\u0131na yerle\u015ftirip hareketi sol tarafa do\u011fru tekrarlay\u0131n<\/li>\n<\/ul>\n\n\n\n

        Bu egzersiz kal\u00e7a eklemleri, s\u0131rt ve boyun i\u00e7in uygunlu\u011fu a\u00e7\u0131s\u0131ndan iyi bir \u015fekilde kendini ispatlam\u0131\u015ft\u0131r.<\/p>\n\n\n\n

        \"Ardha<\/figure>\n\n\n\n

        Sitemizdeki video derslere rehberlik ederek asanalar\u0131 ve komple yoga setlerini do\u011fru teknikle nas\u0131l uygulayaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenebilirsiniz. Haz\u0131rl\u0131k seviyenizi, zorluk derecesini ve antrenman s\u00fcrelerini bulun. T\u00fcm setler, yeni ba\u015flayanlar i\u00e7in setler, temel seviye setleri, ileri d\u00fczey setler olarak \u015fartl\u0131 bir \u015fekilde s\u0131n\u0131fland\u0131r\u0131labilir.<\/p>\n\n\n\n

        Her durumda, unutmay\u0131n ki yoga ile kendiniz i\u00e7in ilgileniyorsunuz, ba\u015fkalar\u0131na bir \u015fey kan\u0131tlamak i\u00e7in de\u011fil. Hamilelik d\u00f6nemi sakin ve rahat ge\u00e7meli, bu y\u00fczden uygulamalar da rahat ama d\u00fczenli olmal\u0131d\u0131r.<\/p>\n\n\n\n

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

        \u0130kinci trimesterdde yoga birinci trimestere k\u0131yasla biraz farkl\u0131l\u0131k g\u00f6sterir – art\u0131k baz\u0131 asanalar\u0131 yapmak m\u00fcmk\u00fcn de\u011fil, egzersizlerin dinami\u011fini azaltmak ve daha basit asanalar\u0131 se\u00e7mek gereklidir….<\/p>\n","protected":false},"author":11,"featured_media":6456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler \u0130\u00e7in Yoga 2. Trimester - Egzersizler ve Asanalar<\/title>\n<meta name=\"description\" content=\"Hamileler i\u00e7in yoga yapmak i\u00e7in 2. trimesterde, egzersizler genellikle de\u011fi\u015fime u\u011frar. 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