{"id":10692,"date":"2020-11-26T13:57:31","date_gmt":"2020-11-26T10:57:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1108"},"modified":"2025-06-01T17:14:43","modified_gmt":"2025-06-01T14:14:43","slug":"bel-bolgesi-yoga-pozlari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/bel-bolgesi-yoga-pozlari\/","title":{"rendered":"Bel B\u00f6lgesi \u0130\u00e7in Yoga Pozlar\u0131"},"content":{"rendered":"\n

Hamilelerde s\u0131k\u00e7a ya\u015fanan bir s\u0131k\u0131nt\u0131, 4-5. aydan itibaren bel a\u011fr\u0131lar\u0131d\u0131r. Bu mant\u0131kl\u0131d\u0131r \u00e7\u00fcnk\u00fc bebek kilo al\u0131r, ayr\u0131ca kas\u0131k eklemlerinin esnekli\u011fi ve hareketlili\u011fi de\u011fi\u015firken, omurgaya binen y\u00fck de katlanarak artar. Bel a\u011fr\u0131lar\u0131nda yoga kendini iyi bir \u00e7\u00f6z\u00fcm olarak kan\u0131tlam\u0131\u015ft\u0131r, \u00f6zellikle bel a\u011fr\u0131s\u0131n\u0131 hedef alan t\u00fcm asana serileri ve bireysel asanalar mevcuttur. Bu asanalar kaslara nazik\u00e7e etki eder ve anne adaylar\u0131 i\u00e7in uyarlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n

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

S\u0131rt ve bel i\u00e7in asanalar<\/h2>\n\n\n\n

S\u0131rt i\u00e7in yoga egzersizlerini hem salonda veya yoga merkezinde hem de evde yapabilirsiniz: bu egzersizler \u00f6zel bir haz\u0131rl\u0131k veya s\u00fcrekli bir e\u011fitmen kontrol\u00fc gerektirmez. \u00d6ncelikle do\u011fru tekni\u011fi \u00f6\u011frenin ve uygulamaya ba\u015flay\u0131n.<\/p>\n\n\n\n

    \n
  1. Kedi Pozunu al\u0131n: d\u00fcz kollar ve b\u00fck\u00fcl\u00fc dizler v\u00fccudun a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ta\u015f\u0131rken, yere dik ve birbirine paralel durur.<\/li>\n\n\n\n
  2. Nefeste s\u0131rt\u0131n\u0131z\u0131 yuvarlay\u0131n.<\/li>\n\n\n\n
  3. Nefes vererek s\u0131rt\u0131n\u0131z\u0131 b\u00fck\u00fcn, kaburgalar\u0131n\u0131z\u0131 yere do\u011fru y\u00f6nlendirin.<\/li>\n<\/ol>\n\n\n\n

    Ba\u015f ve boyun rahat ve kollar\u0131n aras\u0131nda a\u015fa\u011f\u0131ya do\u011fru y\u00f6nelmi\u015f olmal\u0131<\/p>\n\n\n\n

    \"Tedavi<\/figure>\n\n\n\n
      \n
    1. Sallanmalar yap\u0131n: G\u00f6vdeyi ellerinize do\u011fru a\u015fa\u011f\u0131 hareket ettirin, s\u0131rt\u0131n\u0131z\u0131 yuvarlayarak geri d\u00f6n\u00fcn ve ayn\u0131 \u015fekilde geri – ileri geri be\u015f tekrar yap\u0131n.<\/li>\n\n\n\n
    2. \u00d6n kollar\u0131n\u0131z\u0131n \u00fczerine inin, avu\u00e7 i\u00e7lerini birle\u015ftirin.<\/li>\n\n\n\n
    3. A\u011f\u0131rl\u0131\u011f\u0131 sol baca\u011f\u0131n\u0131z\u0131n dizine aktar\u0131n ve sa\u011f baca\u011f\u0131 geriye kald\u0131r\u0131n, sanki ba\u015f\u0131n\u0131za ula\u015fmak istiyormu\u015f gibi yun topu\u011fu geriye kald\u0131r\u0131n.<\/li>\n\n\n\n
    4. Baca\u011f\u0131 indirin ve ba\u015f\u0131n\u0131za do\u011fru \u00f6ne getirin (Hamileler i\u00e7in bacak biraz v\u00fccudun yan taraf\u0131ndan, karn\u0131 ge\u00e7erek yap\u0131lmal\u0131d\u0131r).<\/li>\n\n\n\n
    5. A\u011f\u0131rl\u0131\u011f\u0131 sa\u011f baca\u011f\u0131n\u0131za al\u0131n ve sol bacak i\u00e7in hareketi tekrarlay\u0131n.<\/li>\n\n\n\n
    6. \u015eimdi kollar\u0131n\u0131z\u0131 d\u00fczle\u015ftirin, a\u011f\u0131rl\u0131\u011f\u0131 onlara aktar\u0131n ve ayn\u0131 egzersizi d\u00fcz kollarla tekrarlay\u0131n.<\/li>\n\n\n\n
    7. Dandasana pozisyonunda oturun ve iki baca\u011f\u0131 yere paralel \u015fekilde d\u00fczle\u015ftirin<\/li>\n\n\n\n
    8. Sa\u011f elinizle sa\u011f aya\u011f\u0131n\u0131z\u0131 kavray\u0131n ve el ve bacak d\u00fcz olacak \u015fekilde yukar\u0131 \u00e7ekin<\/li>\n\n\n\n
    9. Egzersizi sol el ve bacak i\u00e7in tekrarlay\u0131n<\/li>\n<\/ol>\n\n\n\n\n\n

      Dengede kalmaya \u00e7al\u0131\u015f\u0131n, ancak yeni ba\u015flayanlar i\u00e7in hafif sallanmalar kabul edilebilir.<\/p>\n\n\n\n

        \n
      1. Kedi pozuna geri d\u00f6n\u00fcn ve \u00f6ne ve arkaya yuvarlamalar\u0131 tekrarlay\u0131n; ayr\u0131ca omurga ile dalga hareketleri yapmay\u0131 deneyin: Bunu yapman\u0131n en kolay yolu, havada hayali bir daire \u00e7iziyormu\u015f gibi hayal etmektir.<\/li>\n<\/ol>\n\n\n\n
        \"Tedavi<\/figure>\n\n\n\n

        Yoga egzersizleri s\u0131rt i\u00e7in neden faydal\u0131d\u0131r?<\/h2>\n\n\n\n

        Hamilelikte s\u0131rt egzersizlerinin en \u00f6nemli amac\u0131 bel ve sakrumsal gerginli\u011fi azaltmakt\u0131r. Bel a\u011fr\u0131s\u0131 i\u00e7in yoga, etkili oldu\u011fu kan\u0131tlanm\u0131\u015f bir y\u00f6ntemdir ve profesyonel e\u011fitmenler taraf\u0131ndan haz\u0131rlanan video derslerimiz sayesinde bu egzersizleri do\u011fru teknikle evde yapabilirsiniz. Yoga asanalar\u0131 sayesinde kaslar esner, kan ak\u0131\u015f\u0131 normalle\u015fir, bu da olas\u0131 kas spazmlar\u0131n\u0131n ge\u00e7mesini sa\u011flar ve s\u0131rt\u0131 g\u00fc\u00e7lendirir. Ayr\u0131ca, do\u011fru duru\u015f \u015fekillenir – bu hem hamilelikte hem de anneli\u011fin ilk aylar\u0131nda \u00e7ok faydal\u0131d\u0131r. Asl\u0131nda, do\u011fru duru\u015f her ya\u015fta ve herkese uygundur!<\/p>\n\n\n\n

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

        Kar\u015f\u0131t belirtiler var m\u0131?<\/h2>\n\n\n\n

        Kar\u015f\u0131t g\u00f6stergeler, genel olarak ve hamilelik d\u00f6nemi i\u00e7in uygulanabilir olarak ayr\u0131l\u0131r. \u0130lk gruba omurga yaralanmalar\u0131, \u00e7\u0131k\u0131klar ve k\u0131r\u0131klar dahildir. Hamilelikte diyastaz, d\u00fc\u015f\u00fck tehdidi, fazla amniyotik s\u0131v\u0131 gibi durumlarda yoga prati\u011fi yapmamak gerekir. Ayr\u0131ca \u00e7ok dinamik asanalar ve ciddi g\u00fc\u00e7 gerektiren hareketlerden ka\u00e7\u0131n\u0131lmal\u0131 ve elbette, ters asanalar do\u011fum sonras\u0131na b\u0131rak\u0131lmal\u0131d\u0131r. Her durumda, bir asanay\u0131 yaparken rahats\u0131zl\u0131k hissederseniz, sakin bir \u015fekilde egzersizi b\u0131rak\u0131n ve a\u011fr\u0131 sizi rahats\u0131z ediyorsa doktora ba\u015fvurun.<\/p>\n\n\n\n

        E\u011fer asanalar\u0131n do\u011fru teknikleri \u00f6\u011frenilirse, egzersizler etkinlik, konfor ve iyi bir sa\u011fl\u0131k durumu sa\u011flayacakt\u0131r. Ve e\u011fer nefes alma teknikleri ve gev\u015feme pratikleri eklenirse, s\u0131rt ve bel b\u00f6lgesindeki gerginli\u011fi h\u0131zl\u0131 bir \u015fekilde atmay\u0131 \u00f6\u011frenirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Hamilelerde s\u0131k\u00e7a ya\u015fanan bir s\u0131k\u0131nt\u0131, 4-5. aydan itibaren bel a\u011fr\u0131lar\u0131d\u0131r. Bu mant\u0131kl\u0131d\u0131r \u00e7\u00fcnk\u00fc bebek kilo al\u0131r, ayr\u0131ca kas\u0131k eklemlerinin esnekli\u011fi ve hareketlili\u011fi de\u011fi\u015firken, omurgaya binen…<\/p>\n","protected":false},"author":11,"featured_media":6485,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10692","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 Bel Yogas\u0131 - Egzersizler ve Pozlar<\/title>\n<meta name=\"description\" content=\"Gelecek anneler i\u00e7in bel b\u00f6lgesi yogas\u0131 on dakikal\u0131k g\u00fcnl\u00fck egzersiz program\u0131 - ka\u00e7\u0131r\u0131lmamas\u0131 gereken bir program. 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