{"id":10696,"date":"2020-11-26T14:14:30","date_gmt":"2020-11-26T11:14:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1119"},"modified":"2025-06-01T17:15:22","modified_gmt":"2025-06-01T14:15:22","slug":"hamilelikte-fitness-her-gun-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/","title":{"rendered":"Hamilelikte Fitness: Her G\u00fcn Yoga"},"content":{"rendered":"\n

Hamileler i\u00e7in \u00e7evrimi\u00e7i fitness<\/h2>\n\n\n\n

Gelecekteki annenin kendini iyi hissetmesi ve fiziksel durumu, do\u011fum s\u0131ras\u0131ndaki do\u011fru davran\u0131\u015f\u0131, fet\u00fcs\u00fcn sa\u011fl\u0131kl\u0131 geli\u015fimini ve sa\u011fl\u0131kl\u0131 bir bebe\u011fin do\u011fumunu etkiler. Hamileler i\u00e7in g\u00fcnl\u00fck 15-20 dakikal\u0131k fitness egzersizleri, hamilelik s\u00fcrecinde kar\u015f\u0131la\u015f\u0131lan a\u011fr\u0131lar\u0131 ortadan kald\u0131r\u0131r, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirir ve v\u00fccudu do\u011fuma haz\u0131rlar.<\/p>\n\n\n\n

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

Faydalar\u0131 ve kontrendikasyonlar\u0131<\/h3>\n\n\n\n

Hatha yoga, hamileler i\u00e7in fitness<\/a> olarak en uygun olan\u0131d\u0131r, \u00e7\u00fcnk\u00fc asanalar\u0131n kas ve eklemler \u00fczerinde nazik etkisi, hamile kad\u0131nlara rahats\u0131zl\u0131k vermeden temel kas gruplar\u0131, ba\u011flar ve eklemler \u00fczerinde derinlemesine \u00e7al\u0131\u015fma sa\u011flar.
Beden \u00fczerinde olumlu etkileri olan yoga:<\/p>\n\n\n\n

\u2022 sinir sistemini yat\u0131\u015ft\u0131r\u0131r ve ruh halini iyile\u015ftirir;<\/p>\n\n\n\n

\u2022 stresten, uykusuzluktan ve kendine g\u00fcvensizlikten kurtar\u0131r;<\/p>\n\n\n\n

\u2022 hastal\u0131klar\u0131 ila\u00e7 kullanmadan tedavi eden bir ara\u00e7t\u0131r;<\/p>\n\n\n\n

\u2022 kaslar\u0131 ve ba\u011flar\u0131 esnek hale getirir, fazla ya\u011f birikimlerini yok eder, duru\u015fu d\u00fczeltir;<\/p>\n\n\n\n

\u2022 bedeni canland\u0131r\u0131r, canl\u0131l\u0131k ve pozitif enerji ile doldurur.<\/p>\n\n\n\n

Bebek beklerken yoga yapan kad\u0131nlar, do\u011fru nefes alman\u0131n sanat\u0131n\u0131 \u00f6\u011frenir, do\u011fum \u00f6ncesi sanc\u0131lar\u0131 ve do\u011fum s\u00fcrecini daha kolay ge\u00e7irir.<\/p>\n\n\n\n

Hamilelerin yoga yaparken dikkatli olmalar\u0131, asanalar\u0131n basitle\u015ftirilmi\u015f versiyonlar\u0131n\u0131 ger\u00e7ekle\u015ftirmeleri ve pozlar\u0131 kabul etmeyi kolayla\u015ft\u0131ran ara\u00e7lar kullanmalar\u0131, kar\u0131n \u00fczerindeki y\u00fckten ve a\u011fr\u0131 hislerinden ka\u00e7\u0131nmalar\u0131 gerekir. \u015eiddetli amniyon s\u0131v\u0131s\u0131, d\u00fc\u015f\u00fck tehdidi veya erken do\u011fum riski, hipertansiyon, a\u011f\u0131r toksikoz te\u015fhisi konan anne adaylar\u0131n\u0131n ise yoga yapmaktan ka\u00e7\u0131nmalar\u0131 gerekmektedir.<\/p>\n\n\n\n

Trimesterlere g\u00f6re egzersiz kompleksleri<\/h3>\n\n\n\n

Do\u011fru se\u00e7ilmi\u015f asanalar<\/a>, 9 ay boyunca yoga yapmay\u0131 rahat ve faydal\u0131 hale getirir.<\/p>\n\n\n\n

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

1. trimester<\/a>:<\/h4>\n\n\n\n

\u2022 Kahraman duru\u015fu, dizleri b\u00fck\u00fclm\u00fc\u015f bir \u015fekilde topuklar\u0131n \u00fczerine oturarak, bald\u0131rlardan mat ile temas edecek \u015fekilde, s\u0131rt\u0131n yava\u015f\u00e7a geriye do\u011fru battaniye rulosuna yaslanarak yap\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 \u0130nek kafas\u0131 pozu – bacaklar \u00e7apraz oturulmu\u015f, dizler \u00fcst \u00fcste yerle\u015ftirilmi\u015f halde, ayaklar kal\u00e7alar\u0131n yan\u0131ndan bir \u00e7izgide \u00e7\u0131k\u0131nt\u0131 yapar, eller arkada kilitlenmi\u015ftir;<\/p>\n\n\n\n

\u2022 Y\u0131lan pozu, kar\u0131n \u00fcst\u00fcnde yatarak uygulan\u0131r, bu durumda \u00fcst g\u00f6vde minderde y\u00fckselir ve ba\u015f yukar\u0131 do\u011fru uzan\u0131r;<\/p>\n\n\n\n

\u2022 Duvara do\u011fru uzanan bacaklarla s\u0131rt \u00fcst\u00fc yat\u0131lan poz, kal\u00e7a destek noktas\u0131na dayan\u0131r ve bele rahatl\u0131k i\u00e7in yast\u0131k konulur;<\/p>\n\n\n\n

\u2022 Kelebek pozu<\/a> ismini kanatlar\u0131 \u00e7\u0131rpan bir b\u00f6ce\u011fin benzerli\u011finden al\u0131r: oturma pozisyonunda b\u00fck\u00fcl\u00fc bacaklar ayak tabanlar\u0131 birle\u015ftirilerek yere do\u011fru iner ve dizlere bask\u0131 uygulanarak ba\u015flang\u0131\u00e7 konumuna geri d\u00f6ner;<\/p>\n\n\n\n

\u2022 Elmas pozu<\/a>, bacaklar b\u00fck\u00fcl\u00fc halde ve d\u00fcz bir omurga ile oturularak, kal\u00e7a ayaklar\u0131n i\u00e7 k\u0131sm\u0131nda yatacak \u015fekilde uygulan\u0131r.<\/p>\n\n\n\n

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

2. trimester<\/a>:<\/h4>\n\n\n\n

\u2022 Bacaklar \u00e7apraz oturma pozisyonu;<\/p>\n\n\n\n

\u2022 K\u00f6pr\u00fc pozu, pelvisin sandalyeye dayand\u0131\u011f\u0131 ve ba\u015f ile omuzlar\u0131n yast\u0131\u011fa indirildi\u011fi bir g\u00f6\u011f\u00fcs omurgas\u0131 germe hareketini i\u00e7erir;<\/p>\n\n\n\n

\u2022 Ayakta yar\u0131m \u00f6ne e\u011filme hareketi, bacak y\u00fcksekli\u011fine uygun bir deste\u011fe do\u011fru yap\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 A\u015fa\u011f\u0131 bakan k\u00f6pek pozu, mat \u00fczerinde d\u00fcz bacaklar ve kollarla v\u00fccut katlan\u0131rken olu\u015fan a\u00e7\u0131y\u0131 g\u00f6rsel olarak an\u0131msat\u0131r;<\/p>\n\n\n\n

\u2022 Oturarak d\u00f6nme pozu, s\u0131rt\u0131n\u0131 sandalyeye a\u00e7\u0131l\u0131 bir \u015fekilde d\u00f6nd\u00fcrmek ve d\u00fcz bir pozisyondan hafif\u00e7e b\u00fck\u00fclmek anlam\u0131na gelir;<\/p>\n\n\n\n

\u2022 Uzat\u0131lm\u0131\u015f \u00fc\u00e7gen pozu, duvara yaslanarak ve g\u00f6vdeyi yana e\u011ferek, el ayas\u0131yla ayak bile\u011fine dokunarak yap\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 Sava\u015f\u00e7\u0131 pozu, bir bacak dizden b\u00fck\u00fclerek \u00f6ne uzat\u0131l\u0131rken, di\u011fer bacak parmak ucu geriye do\u011fru gerilerek, kollar ba\u015f\u0131n \u00fczerine dik \u015fekilde kald\u0131r\u0131larak geni\u015f ad\u0131m duru\u015funda yap\u0131l\u0131r.<\/p>\n\n\n\n

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

3. trimester<\/a>:<\/h4>\n\n\n\n

\u2022 Kelebek pozu, ba\u015f ve s\u0131rt bir battaniye rulosunun \u00fczerine yerle\u015ftirilerek s\u0131rt\u00fcst\u00fc yatar pozisyonda yap\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 Ayak geri \u00e7ekilmesiyle ayakta durma pozu, kald\u0131r\u0131lan baca\u011f\u0131n destek \u00fczerine yerle\u015ftirilmesi veya kay\u0131\u015f yard\u0131m\u0131yla yatay pozisyonda sabitlenmesiyle kolayla\u015ft\u0131r\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 Yar\u0131m ay pozu, d\u00fcz uzuvlarla yana e\u011filmeyi temsil eder, s\u0131rt duvara yaslan\u0131r. Ayak ve avu\u00e7 yerle temas eder, di\u011fer bacak yatay olarak uzan\u0131r ve el ba\u015f\u0131n \u00fczerine kald\u0131r\u0131l\u0131r;<\/p>\n\n\n\n

\u2022 \u00c7elenk pozu, dizler yanlara do\u011fru a\u00e7\u0131larak tam bir \u00e7\u00f6melmeyi i\u00e7erir ve kar\u0131n serbest\u00e7e aralar\u0131na yerle\u015fir;<\/p>\n\n\n\n

\u2022 U\u00e7an bal\u0131k pozu, bacak b\u00fck\u00fclm\u00fc\u015f bir \u015fekilde yan yatma ve kar\u0131n \u00fcst\u00fcnde yatma aras\u0131nda bir ara pozisyona ge\u00e7ilerek al\u0131n\u0131r, diz yast\u0131\u011fa yerle\u015ftirilir, b\u00f6ylece kar\u0131n rahat eder, ba\u015f kenetlenmi\u015f ellere b\u0131rak\u0131l\u0131r.<\/p>\n\n\n\n

T\u00fcm gebelik s\u00fcresince iki asana yapmak faydal\u0131d\u0131r:<\/p>\n\n\n\n

\u2022 Ceset pozu – v\u00fccudu s\u0131rt \u00fcst\u00fc uzanarak, bacaklar ve kollar v\u00fccut boyunca uzat\u0131larak gev\u015fetme pozu;<\/p>\n\n\n\n

\u2022 Kedi Pozu<\/a>, dizler b\u00fck\u00fcl\u00fc ve kollar d\u00fcz desteklenerek yap\u0131lan bir duru\u015ftur, nefeste s\u0131rt yukar\u0131 yuvarlan\u0131r ve ba\u015f kollar\u0131n aras\u0131na indirilir, nefeste omurga yere do\u011fru e\u011filir, ba\u015f yukar\u0131 do\u011fru uzan\u0131r.<\/p>\n\n\n\n

Hamileler i\u00e7in fitness derslerine ili\u015fkin video materyalleri<\/a> sitede sunar, b\u00f6ylece egzersizleri bir e\u011fitmen rehberli\u011finde rahat bir h\u0131zda yapabilir ve ortaya \u00e7\u0131kan sorular i\u00e7in \u00e7evrimi\u00e7i dan\u0131\u015fmanl\u0131k<\/a> alabilirsiniz.
<\/p>\n\n\n\n

Yeni ba\u015flayanlar\u0131n bilmesi gerekenler<\/a> nelerdir?<\/h3>\n\n\n\n
\"Hamilelikte<\/figure>\n\n\n\n

Hamileler i\u00e7in yoga, rahat ev ortam\u0131nda, yeterli bo\u015f alana sahip kontrol edilmi\u015f bir odada yap\u0131lmas\u0131 \u00f6nerilir. Do\u011fal malzemelerden yap\u0131lm\u0131\u015f rahat k\u0131yafetler v\u00fccudun nefes almas\u0131na izin verir ve hareketleri k\u0131s\u0131tlamaz. Egzersizler yal\u0131nayak, jimnastik mat\u0131 ya da katlanm\u0131\u015f bir battaniye \u00fczerinde yap\u0131l\u0131r.<\/p>\n\n\n\n

Gelecekteki annelerin pozisyonlara girmelerini kolayla\u015ft\u0131rmak i\u00e7in yoga ekipmanlar\u0131 – kay\u0131\u015flar, silindirler ve di\u011ferleri, gerekti\u011finde katlanm\u0131\u015f bir battaniye veya evde bulunan di\u011fer nesnelerle de\u011fi\u015ftirilebilir.<\/p>\n\n\n\n

Egzersizlere ba\u015flamadan \u00f6nce kaslar\u0131 \u0131s\u0131tmak i\u00e7in \u0131s\u0131nma yapmal\u0131s\u0131n\u0131z. Yaralanmalar\u0131 \u00f6nlemek i\u00e7in g\u00fcvenlik kurallar\u0131na uyulmas\u0131 \u00f6nerilir:<\/p>\n\n\n\n

\u2022 Do\u011fu prati\u011fine a\u015final\u0131k basit egzersizlerle ba\u015flar, zamanla rutin karma\u015f\u0131kla\u015f\u0131r ve g\u00fcnl\u00fck antremanlar\u0131n s\u00fcresi artar;<\/p>\n\n\n\n

\u2022 Asanadaki hareketler yava\u015f ve ak\u0131c\u0131 olmal\u0131, pozisyona h\u0131zl\u0131 \u015fekilde girme ve \u00e7\u0131kma yap\u0131lmamal\u0131d\u0131r;<\/p>\n\n\n\n

\u2022 Dolu mideyle veya a\u00e7 hissetti\u011finiz zaman egzersiz yapmamak; herhangi bir rahats\u0131zl\u0131k belirtisi pozdan \u00e7\u0131kmak ve \u00e7al\u0131\u015fmay\u0131 durdurmak i\u00e7in bir i\u015farettir;<\/p>\n\n\n\n

\u2022 Egzersizleri rahatlama ile de\u011fi\u015ftirmek, oturma pozisyonlar\u0131n\u0131 ayakta yap\u0131lan asanalarla de\u011fi\u015ftirmek yararl\u0131d\u0131r.<\/p>\n\n\n\n

Yogada sakin ve e\u015fit nefes alma<\/a> \u00f6nemli bir rol oynar.<\/p>\n\n\n\n

Hamilelik s\u0131ras\u0131nda fitness, anne aday\u0131n\u0131n sa\u011fl\u0131k faydalar\u0131<\/a> ve olumlu duygular kazanmas\u0131na y\u00f6neliktir. Sitede sunulan yoga pozlar\u0131 kompleksleri, hamile kad\u0131nlar\u0131n \u00f6zelliklerine uygun olarak rahat, etkili ve gelecekteki bebek i\u00e7in g\u00fcvenli olmalar\u0131 i\u00e7in se\u00e7ilmi\u015ftir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamileler i\u00e7in \u00e7evrimi\u00e7i fitness Gelecekteki annenin kendini iyi hissetmesi ve fiziksel durumu, do\u011fum s\u0131ras\u0131ndaki do\u011fru davran\u0131\u015f\u0131, fet\u00fcs\u00fcn sa\u011fl\u0131kl\u0131 geli\u015fimini ve sa\u011fl\u0131kl\u0131 bir bebe\u011fin do\u011fumunu etkiler….<\/p>\n","protected":false},"author":11,"featured_media":6502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-10696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr"],"yoast_head":"\nHamileler \u0130\u00e7in Fitness - Momslab'da \u00c7evrimi\u00e7i Dersler<\/title>\n<meta name=\"description\" content=\"Hatha-yoga, hamileler i\u00e7in her a\u015famada en uygun fitness se\u00e7ene\u011fidir. \u00c7evrimi\u00e7i derslerimize kat\u0131l\u0131n \u25bc\" \/>\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\/hamilelikte-fitness-her-gun-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamilelikte Fitness: Her G\u00fcn Yoga\" \/>\n<meta property=\"og:description\" content=\"Hatha-yoga, hamileler i\u00e7in her a\u015famada en uygun fitness se\u00e7ene\u011fidir. \u00c7evrimi\u00e7i derslerimize kat\u0131l\u0131n \u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 11:14:30+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:15:22+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-doing-meditation-breathing-exercises-healthy-pregnancy_169016-59190.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"912\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamilelikte Fitness: Her G\u00fcn Yoga\",\"datePublished\":\"2020-11-26 11:14:30+00\",\"dateModified\":\"2025-06-01 14:15:22+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/\"},\"wordCount\":1171,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-doing-meditation-breathing-exercises-healthy-pregnancy_169016-59190.jpg\",\"articleSection\":[\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamilelikte-fitness-her-gun-yoga\/\",\"name\":\"Hamileler \u0130\u00e7in Fitness - 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