{"id":10694,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-01T17:15:01","modified_gmt":"2025-06-01T14:15:01","slug":"anneler-icin-yoga-evde-egzersiz","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/anneler-icin-yoga-evde-egzersiz\/","title":{"rendered":"Do\u011fum Sonras\u0131 Yoga Aktiviteleri"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Anne oldunuz, do\u011fum s\u00fcreci geride kald\u0131 ve art\u0131k anneli\u011fin tad\u0131n\u0131 tam olarak \u00e7\u0131karabilirsiniz &#8211; en az\u0131ndan ilk birka\u00e7 ay. Bu zaman\u0131 kendinize ve bedeninize ay\u0131rabilir, antrenmanlar\u0131n m\u00fckemmel bir alternatifi olarak anneler i\u00e7in yogay\u0131 tercih edebilirsiniz. Uzun s\u00fcre \u015eavasana&#8217;ya dalmak ve uygulamak cazip gelebilir, ancak evde yoga yaparak bir\u00e7ok faydal\u0131 ve basit asanay\u0131 \u00f6\u011frenebilirsiniz. Daha \u00f6nce hatha yoga yapmam\u0131\u015fsan\u0131z, kolay egzersizlerle ba\u015flayabilirsiniz. Birka\u00e7 ay sonra daha yo\u011fun antrenmanlara ve karma\u015f\u0131k serilere ge\u00e7ebilirsiniz. Ve bunun i\u00e7in \u00e7ok zaman ay\u0131r\u0131p bir fitness merkezine veya beden \u00e7al\u0131\u015fmalar\u0131 merkezine gitmenize gerek yoktur, \u00e7\u00fcnk\u00fc evde yoga, keyifli ile faydal\u0131y\u0131 birle\u015ftirmenin ve sevdi\u011finiz aktiviteler ve ev i\u015fleri i\u00e7in daha fazla zaman ay\u0131rman\u0131n harika bir yoludur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir yoga mat\u0131 ve isterseniz yogaya \u00f6zg\u00fc baz\u0131 aksesuarlar (\u00f6rne\u011fin, blok, kay\u0131\u015f veya havlu ve yumu\u015fak bir rulo) ihtiyac\u0131n\u0131z olacak.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anneler i\u00e7in yoga, klasik egzersizlerin yan\u0131 s\u0131ra, \u00f6zellikle do\u011fumdan sonraki ilk haftalarda yap\u0131labilecek nefes alma tekniklerini de i\u00e7erir. Sonras\u0131nda basitten karma\u015f\u0131\u011fa do\u011fru hareketlerle do\u011fum sonras\u0131 iyile\u015fme egzersizleri eklenebilir. Egzersizlerin yo\u011funlu\u011fu ve say\u0131s\u0131na ba\u011fl\u0131 olarak, antrenman s\u00fcreleri de de\u011fi\u015fir &#8211; yava\u015f\u00e7a y\u00fck\u00fc art\u0131rarak, tekni\u011fi \u00f6\u011frenmeye ve v\u00fccudunuzu tan\u0131maya y\u00f6nelik basit ve k\u0131sa setlerle ba\u015flay\u0131n. Yeni ba\u015flayanlar i\u00e7in evde yoga, do\u011fum sonras\u0131 kilo verme veya v\u00fccut tonusunu geri kazanma gibi farkl\u0131 asana setleri olu\u015fturman\u0131za yard\u0131mc\u0131 olabilir.<\/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\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 yoga dersleri\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Hatha yoga ile do\u011fum sonras\u0131 etkileri gideriyoruz <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan sonra sadece bebe\u011fe de\u011fil, v\u00fccudunuza da \u00f6zel bir dikkat g\u00f6sterilir. Pelvik taban kaslar\u0131, pelvis organlar\u0131 ve kar\u0131n bo\u015flu\u011fu, \u00e7ocuk kadar bak\u0131ma ve deste\u011fe (\u00f6zellikle fiziksel anlamda) ihtiya\u00e7 duyar. S\u0131rt, kollar, omuzlar &#8211; onlar\u0131 da unutmamak gerekir, \u00e7\u00fcnk\u00fc bir\u00e7ok yeni anne kamburluk ya\u015far. \u00c7ocu\u011fu nas\u0131l ald\u0131\u011f\u0131n\u0131z\u0131 hat\u0131rlay\u0131n: Ya pelvik e\u011frilikle ya da kamburlukla olur. Duru\u015funuza, kol kaslar\u0131n\u0131z\u0131n tonusuna ve eklem hareketlili\u011fine dikkat ederek bu t\u00fcr sorunlardan ka\u00e7\u0131nabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00fcm bu rahats\u0131zl\u0131klarla ba\u015fa \u00e7\u0131kmak i\u00e7in egzersizlerinize \u015fu pozlar\u0131 ekleyin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paripurna Navasana, ya da Tekne Duru\u015fu: Bu asana, kar\u0131n b\u00f6lgesinde yer alan kas ve organlar \u00fczerinde olumlu etkide bulunur ve do\u011fumdan sonra daha h\u0131zl\u0131 toparlanmalar\u0131n\u0131 sa\u011flar;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: \u0130\u00e7 organlara tonus kazand\u0131rabilecek bir asanad\u0131r;<\/li>\n\n\n\n<li>Pavanamuktasana: Bu asana, pelvik taban kaslar\u0131na etki eder ve sindirimi te\u015fvik ederek kab\u0131zl\u0131ktan kurtar\u0131r ve hemoroid riskini azalt\u0131r;<\/li>\n\n\n\n<li>Garudasana, Matsyasana ve Setu Bandha Sarvangasana: \u0130\u015fte her \u015fey basit &#8211; iyi bir duru\u015f i\u00e7in kan\u0131tlanm\u0131\u015f asanalar bunlar<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 yogaya ilgi duyuyorsan\u0131z, kendinizin en iyi versiyonuna ula\u015fmak i\u00e7in \u00f6nemli bir ad\u0131m atm\u0131\u015fs\u0131n\u0131z demektir, ve bunu kaliteli ve etkili bir \u015fekilde s\u00fcrd\u00fcrmelisiniz. Bu yolda size, profesyonel e\u011fitmenler taraf\u0131ndan haz\u0131rlanan video dersler yard\u0131mc\u0131 olacak. Evinizde yoga yapmak, bu sayede maksimum konfor ve fayda sa\u011flayacakt\u0131r.<\/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\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 yoga dersleri\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Laktasyon i\u00e7in asanalar var m\u0131?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 d\u00f6nemde her anne bebe\u011finin beslenmesini d\u00fc\u015f\u00fcn\u00fcr. Emzirme, her annenin vazge\u00e7ilmez bir par\u00e7as\u0131d\u0131r, ancak bu konuda endi\u015feleriniz varsa, emzirme i\u00e7in asanalar\u0131 prati\u011finize dahil etmeyi deneyin &#8211; bunlar g\u00f6\u011f\u00fcs kafesini a\u00e7maya veya g\u00f6\u011f\u00fcs ve omuz b\u00f6lgesindeki kan ak\u0131\u015f\u0131n\u0131 normale d\u00f6nd\u00fcrmeye y\u00f6neliktir. Ve tabii ki, sizi endi\u015felendiren konular hakk\u0131nda bir uzmana dan\u0131\u015fmay\u0131 unutmay\u0131n. Sonu\u00e7ta en \u00f6nemli \u015fey, bebe\u011finize sa\u011fl\u0131kl\u0131 bir beslenme sunmakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emzirme i\u00e7in Asanalar<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjaryasana veya Kedi Pozu;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana veya &#8220;hu\u015f a\u011fac\u0131&#8221; pozu;<\/li>\n\n\n\n<li>Viparita Karani veya Ters Mum Duru\u015fu;<\/li>\n\n\n\n<li>Halasana veya Saban Pozu.<\/li>\n<\/ul>\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\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 yoga dersleri\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Evde yoga yapmak kilo vermeye yard\u0131mc\u0131 olur mu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bir kad\u0131n i\u00e7in g\u00fczel olmak elbette \u00f6nemlidir. Do\u011fum sonras\u0131 d\u00f6nem de bir istisna de\u011fildir. Hormon dengesizlikleri buna engel olmaya \u00e7al\u0131\u015fsa da, biz bu durumu olabildi\u011fince nazik yollarla d\u00fczeltmeyi deneyece\u011fiz. Bu konuda en \u00f6nemli \u015fey d\u00fczenliliktir. Basit egzersiz komplekslerini her g\u00fcn uygulay\u0131n ve dinamik kompleksleri tercih etmeye \u00e7al\u0131\u015f\u0131n, bunlar v\u00fccudunuzdaki fazla suyun at\u0131lmas\u0131na veya terlemenize yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hangi asanalar yard\u0131mc\u0131 olur:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vriksasana;<\/li>\n\n\n\n<li>Garudasana;<\/li>\n\n\n\n<li>Virabhadrasana;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asanalar sayesinde kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131rabilir ve kal\u00e7a kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilir, ayr\u0131ca bu asanalar pelvik taban kaslar\u0131na ve le\u011fen kemi\u011fi organlar\u0131na olumlu etki eder.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kar\u0131n kaslar\u0131na gelince, a\u015fa\u011f\u0131daki asanalar yard\u0131mc\u0131 olacakt\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\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\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 yoga dersleri\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nemli olan, kar\u0131n kaslar\u0131n\u0131 do\u011fumdan \u00fc\u00e7 ay sonras\u0131na kadar \u00e7al\u0131\u015ft\u0131rmaman\u0131z gerekti\u011fini unutmamakt\u0131r. Ayr\u0131ca, diyastaz\u0131n kesinlikle olmad\u0131\u011f\u0131n\u0131 anlamak \u00e7ok \u00f6nemlidir. Evde diyastaz testi yapabilir ya da bu konuda dan\u0131\u015fmak i\u00e7in bir doktora ba\u015fvurabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Evde yoga i\u00e7in nas\u0131l zaman bulunur?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Muhtemelen her anne bu soruyu sorar. Salona gitmek &#8211; uzun s\u00fcrer, d\u00fczenli \u00e7al\u0131\u015fmak &#8211; zordur. Her zaman bir \u015fey dikkat da\u011f\u0131t\u0131r ve sonunda kendinize vakit kalmaz. \u00d6ncelikle, bu bo\u015f zaman\u0131 yaratmay\u0131 \u00f6\u011frenin. Her g\u00fcn evde antrenman i\u00e7in en az 15 dakika ay\u0131r\u0131n &#8211; bu s\u00fcre, yoga prati\u011fine ba\u015flamak ve bunu al\u0131\u015fkanl\u0131k haline getirip g\u00fcnl\u00fck ritminize entegre etmeniz i\u00e7in yeterlidir. Evdeki antrenmanlar size yard\u0131mc\u0131 olacak ve video derslerimiz fitness merkezindeki e\u011fitmen yerini neredeyse alacak. Uygun egzersizleri se\u00e7in ve kat\u0131l\u0131n!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anne oldunuz, do\u011fum s\u00fcreci geride kald\u0131 ve art\u0131k anneli\u011fin tad\u0131n\u0131 tam olarak \u00e7\u0131karabilirsiniz &#8211; en az\u0131ndan ilk birka\u00e7 ay. Bu zaman\u0131 kendinize ve bedeninize ay\u0131rabilir,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,742],"tags":[],"class_list":["post-10694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-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>Do\u011fum sonras\u0131 Hatha-yoga - anneler i\u00e7in iyile\u015ftirici bir uygulama<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 yoga uygulamas\u0131, annelerin do\u011fum sonras\u0131nda ya\u015fad\u0131\u011f\u0131 bir\u00e7ok sorunu \u00e7\u00f6zmelerine yard\u0131mc\u0131 olur. 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