{"id":10698,"date":"2020-11-26T14:21:29","date_gmt":"2020-11-26T11:21:29","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1122"},"modified":"2025-06-01T17:15:36","modified_gmt":"2025-06-01T14:15:36","slug":"hamileler-icin-online-yoga-programlari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-online-yoga-programlari\/","title":{"rendered":"Hamileler \u0130\u00e7in Online Yoga"},"content":{"rendered":"\n

Gebelik s\u0131ras\u0131nda annenin kendini nas\u0131l hissetti\u011fi<\/a> bir\u00e7ok \u015feyi etkiler: bebe\u011fi ta\u015f\u0131ma, fet\u00fcs\u00fcn geli\u015fimi, do\u011fum s\u00fcreci. Bu y\u00fczden gebelik s\u00fcrecinde fiziksel aktivite olduk\u00e7a \u00f6nemlidir ve uygun seviyede tutulmas\u0131na egzersiz yard\u0131mc\u0131 olur. Gebeler i\u00e7in uygun bir yoga kursu se\u00e7erek bedeninizi daha iyi hissetmeyi \u00f6\u011frenebilirsiniz – bu, do\u011fum s\u0131ras\u0131nda ve anneli\u011fin ilk aylar\u0131nda faydal\u0131 olacakt\u0131r. \u00d6rne\u011fin, sitemizde gebelere \u00f6zel programlar bulunmaktad\u0131r ve do\u011fumdan sonra da yoga yapmaya devam etmek isterseniz, sitemizde harika programlar ve video dersler bulabilirsiniz.<\/p>\n\n\n\n

Hamileler i\u00e7in yoga<\/a> ayn\u0131 zamanda prenatal yoga olarak adland\u0131r\u0131l\u0131r ve bu terimi doktorlardan ve hatha yoga uzmanlar\u0131ndan duyabilirsiniz.<\/p>\n\n\n\n

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

Hamileler i\u00e7in yoga<\/a> neye odaklan\u0131r?<\/h2>\n\n\n\n

Hamilelik s\u0131ras\u0131nda yap\u0131lmas\u0131 gereken en \u00f6nemli \u015fey kaslar\u0131n ve kal\u00e7a eklemlerinin geli\u015fimidir. Buna ek olarak, anne aday\u0131n\u0131n rahatlamas\u0131na ve sakinli\u011fini korumas\u0131na yard\u0131mc\u0131 olacak ruhani prati\u011fi ekleyebilirim. Ayr\u0131ca, do\u011fum s\u00fcrecine yard\u0131mc\u0131 olacak nefes alma tekniklerini de ekleyebilirsiniz; genel olarak, kontrendikasyon yoksa, hatha yoga harika bir etkinliktir. E\u011fer hamileler i\u00e7in bir egzersiz kursu se\u00e7iyorsan\u0131z, yoga sizin tercihiniz olmal\u0131.<\/p>\n\n\n\n

Bo\u015funa kar\u015f\u0131t durumlardan bahsetmedik. D\u00fc\u015f\u00fck veya erken do\u011fum tehlikesi varsa yoga yapmamal\u0131s\u0131n\u0131z, ayr\u0131ca polihidramnios ve hipertansiyon durumlar\u0131nda genel olarak fiziksel aktivitelerden ka\u00e7\u0131nmak gerekir. E\u011fer \u015fiddetli toksikozdan \u015fikayet\u00e7iyseniz, zaten yogayla u\u011fra\u015facak durumda olamazs\u0131n\u0131z, denemeye bile kalkmay\u0131n. Bunlar hamilelikteki kar\u015f\u0131t durumlar ve tabii ki, buna fiziksel yap\u0131n\u0131za ba\u011fl\u0131 kar\u015f\u0131t durumlar da eklenir: \u00f6rne\u011fin, omurga yaralanmalar\u0131 veya kas gerilmeleri durumunda yoga yapmak ya tamamen yasakt\u0131r, ya da dikkatli bir \u015fekilde ve doktorunuza dan\u0131\u015ft\u0131ktan sonra yap\u0131labilir.<\/p>\n\n\n\n

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

Hamileler i\u00e7in nas\u0131l bir antrenman kursu se\u00e7ilir?<\/h2>\n\n\n\n

Sitemizde farkl\u0131 kas gruplar\u0131n\u0131 hedefleyen \u00e7e\u015fitli egzersizler toplanm\u0131\u015ft\u0131r. E\u011fer hamileler i\u00e7in olan seti be\u011fendiyseniz, i\u00e7erisindeki pozlar\u0131n zorluk derecesine dikkat edin. Yukar\u0131da belirtilen nedenlerden dolay\u0131 yapmaman\u0131z gereken pozlar\u0131n olmad\u0131\u011f\u0131n\u0131 kontrol edin. Kendinize uygun bir set bulduysan\u0131z, profesyonel e\u011fitmenlerden video dersler alacaks\u0131n\u0131z. Setler, yo\u011funluk ve s\u00fcre a\u00e7\u0131s\u0131ndan farkl\u0131l\u0131k g\u00f6sterir, ancak \u00e7ok zaman almamalar\u0131n\u0131 ve farkl\u0131 fiziksel seviyelere uygun olmalar\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015ft\u0131k.<\/p>\n\n\n\n

Hamileler i\u00e7in \u00fc\u00e7 seviyeli seti daha detayl\u0131 inceleyelim: basit, orta ve zor.<\/p>\n\n\n\n

Basit seviye pozlar<\/h3>\n\n\n\n

Basit seviye video derslerinde, minimum haz\u0131rl\u0131\u011fa sahip yeni ba\u015flayanlar i\u00e7in tasarlanm\u0131\u015f asanalar ve egzersizler toplanm\u0131\u015ft\u0131r. Her durumda, videoyu izledikten hemen sonra mat\u0131 \u00e7\u0131kar\u0131p egzersize ba\u015flamaman\u0131z gerekti\u011fini unutmay\u0131n – pratik \u00f6ncesi \u0131s\u0131nma, eklemler ve kaslar i\u00e7in \u00e7ok \u00f6nemlidir. Kompleks i\u00e7inde s\u0131rt kaslar\u0131 esnetilir, bacaklardan gerginlik al\u0131n\u0131r ve gev\u015femeyi \u00f6\u011frenirsiniz. Ne zaman, \u015fimdi de\u011filse, do\u011fru mu?<\/p>\n\n\n\n

Orta seviye asanalar<\/h3>\n\n\n\n

Belirtilen kompleksler, kad\u0131nlar i\u00e7in hamileli\u011fin farkl\u0131 a\u015famalar\u0131nda antrenman program\u0131n\u0131za dahil edilebilir. Burada asanalar belirli beceriler gerektirir, ancak ek yoga ekipman\u0131 – tu\u011flalar, kay\u0131\u015flar ve yumu\u015fak silindirler – kullanabilece\u011finizi unutmay\u0131n, bunlar bir\u00e7ok asan\u0131n ger\u00e7ekle\u015ftirilmesini kolayla\u015ft\u0131rabilir.<\/p>\n\n\n\n

Zor seviye asanalar<\/h3>\n\n\n\n

Burada daha k\u0131sa s\u00fcreli ancak i\u00e7erik olarak zengin egzersiz setlerini bulabilirsiniz. Bu hamileler i\u00e7in egzersiz kursunu de\u011ferlendirmesi gereken kad\u0131nlar, belirli bir fiziksel kondisyona sahip olanlar ve hamilelik \u00f6ncesi yoga yapm\u0131\u015f olanlard\u0131r.<\/p>\n\n\n\n

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

Sabah Enerjisi<\/h3>\n\n\n\n

Antrenman sizi canland\u0131racak ve t\u00fcm g\u00fcn i\u00e7in enerjik bir ton belirleyecektir. Genellikle, bu video derslerde kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmaya y\u00f6nelik yo\u011fun y\u00fcklemeli asanalar bulacaks\u0131n\u0131z.<\/p>\n\n\n\n

T\u00fcm V\u00fccut \u00c7al\u0131\u015fmas\u0131<\/h3>\n\n\n\n

Zaten yoga ile tan\u0131\u015fm\u0131\u015f, hamilelik \u00f6ncesinde pratik yapm\u0131\u015f ve dengeyi koruyabilen biriyseniz, bu setler sizin i\u00e7in uygundur. Dersler orta veya zor seviyeye ait olabilir, bazen ekstra yoga ekipman\u0131 gerekebilir.<\/p>\n\n\n\n

Yatmadan \u00d6nce Yoga<\/h3>\n\n\n\n

G\u00fcn boyunca yorulan kaslar\u0131n\u0131z\u0131 gev\u015fetmek ve sadece zihninizle de\u011fil, bedeninizle de rahatlamak i\u00e7in bu seti uygulayarak yar\u0131m saat ge\u00e7irin. Burada, her seviyedeki haz\u0131rl\u0131k i\u00e7in nefes egzersizleri ve rahat, konforlu asanalar bulacaks\u0131n\u0131z.<\/p>\n\n\n\n

Kas\u0131k Simfizi Kaslar\u0131n\u0131 \u00c7al\u0131\u015ft\u0131rma<\/h3>\n\n\n\n

Kar\u0131n ve kal\u00e7alar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in g\u00fcnde sadece on dakika ay\u0131rman\u0131z gerekiyor. Bu egzersizleri hamilelik d\u00f6neminde yapmaya ba\u015flad\u0131\u011f\u0131n\u0131zda, do\u011fum sonras\u0131 toparlanma daha h\u0131zl\u0131 ve etkili olacakt\u0131r.<\/p>\n\n\n\n

Do\u011fru Nefes Almay\u0131 \u00d6\u011freniyoruz<\/h3>\n\n\n\n

Bir\u00e7ok ki\u015fi pranayamadan haberdard\u0131r, ancak pratik yapm\u0131\u015flar m\u0131d\u0131r? Nefes, yoga prati\u011finde, bir\u00e7ok asan\u0131n yap\u0131lmas\u0131nda \u00f6nemli bir unsurdur, \u00fcstelik do\u011fru ve sakin nefes almak, rahatlamaya ve zihnin dengelenmesine katk\u0131da bulunur. Ve \u00f6zellikle hamile kad\u0131nlar i\u00e7in en \u00f6nemli \u015fey – do\u011fru nefes almay\u0131 \u00f6\u011frenerek, edindi\u011finiz teknikleri do\u011fum sanc\u0131lar\u0131 ve do\u011fumda kullanabilece\u011finizi fark edeceksiniz.<\/p>\n\n\n\n

Kar\u0131n Kaslar\u0131n\u0131 G\u00fc\u00e7lendirme<\/h3>\n\n\n\n

K\u0131sa, on dakikal\u0131k asana serileri kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye ve beli ince tutmaya yard\u0131mc\u0131 olurken, bebe\u011fin \u00fczerine ekstra bask\u0131 yapmadan fayda sa\u011flar.<\/p>\n\n\n\n

Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirme<\/h3>\n\n\n\n

Hamilelik s\u0131ras\u0131nda perineum ve pelvik taban kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi \u00f6nemlidir – bu, gebelik s\u00fcrecini daha rahat ve do\u011fum sonras\u0131 iyile\u015fmeyi daha h\u0131zl\u0131 hale getirir. Video dersi, pelvik b\u00f6lgedeki kan ak\u0131\u015f\u0131n\u0131 d\u00fczenlemeye ve kaslar\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik asanalar i\u00e7ermektedir.<\/p>\n\n\n\n

Kal\u00e7a eklemlerinin \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131<\/h3>\n\n\n\n

Do\u011fum \u00f6ncesinde kaslar\u0131 g\u00fc\u00e7lendirmenin yan\u0131 s\u0131ra, eklemleri de \u00e7al\u0131\u015ft\u0131rmak \u00f6nemlidir. \u00d6zellikle do\u011fum s\u00fcrecinde en \u00e7ok yer alan k\u00fc\u00e7\u00fck pelvis eklem ve kemiklerini \u00e7al\u0131\u015ft\u0131rmak gerekir.<\/p>\n\n\n\n

Alt s\u0131rt\u0131n geriliminin azalt\u0131lmas\u0131<\/h3>\n\n\n\n

Hamileli\u011fin 8. ay\u0131ndan itibaren faydal\u0131 olan yoga setleri – bu, karn\u0131n art\u0131k olduk\u00e7a a\u011f\u0131r oldu\u011fu ve belin s\u00fcrekli gergin oldu\u011fu bir zaman. Bir topa ihtiyac\u0131n\u0131z olacak – \u00fczerinde yuvarlanmalar, alt v\u00fccudu gev\u015fetmenizi sa\u011flar ve do\u011fru tekni\u011fi videolu derslerimizde g\u00f6rebilirsiniz.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 Bel<\/h3>\n\n\n\n

Herkesin bildi\u011fi Kedi duru\u015fu yogada kar\u0131n ve s\u0131rt \u00fczerindeki y\u00fck\u00fc dengeler. S\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a geriye do\u011fru esnetti\u011finizde, y\u00fck\u00fc v\u00fccuda e\u015fit \u015fekilde da\u011f\u0131tabilir ve s\u0131rt\u0131n\u0131za dinlenme f\u0131rsat\u0131 verebilirsiniz.<\/p>\n\n\n\n

G\u00fczel S\u0131rt<\/h3>\n\n\n\n

Bu on dakikal\u0131k sete s\u0131rt, kollar ve omuzlara y\u00f6nelik egzersizler dahil edilmi\u015ftir. Hamilelik s\u0131ras\u0131nda do\u011fru duru\u015fu korumak \u00f6nemlidir, ister istemez kamburla\u015f\u0131lsa bile. Makalelerimizde, kambur duru\u015fun hamilelik s\u0131ras\u0131nda i\u00e7 organlar ve fet\u00fcs \u00fczerindeki etkilerini a\u00e7\u0131kl\u0131yor, video derslerimizde ise s\u0131rt\u0131n\u0131z\u0131 g\u00fczel ve d\u00fcz tutmay\u0131 \u00f6\u011fretiyoruz.<\/p>\n\n\n\n

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

Yeni Ba\u015flayanlar \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/h2>\n\n\n\n
    \n
  1. G\u00fcvenlik \u00f6nlemlerini unutmay\u0131n: yoga prati\u011fine ba\u015flamadan \u00f6nce \u0131s\u0131nma yap\u0131n.<\/li>\n\n\n\n
  2. Kontrendikasyon olmad\u0131\u011f\u0131ndan emin olun: belirli bir asanay\u0131 yapman\u0131z gerekip gerekmedi\u011finden emin de\u011filseniz, yapmay\u0131n ya da bir doktor veya hatha yoga uzman\u0131na dan\u0131\u015f\u0131n.<\/li>\n\n\n\n
  3. Tekni\u011fe dikkat edin: her asanan\u0131n do\u011fru uygulanmas\u0131 gereken bir tekni\u011fi vard\u0131r, \u00f6zellikle hamilelik d\u00f6neminde buna dikkat edilmelidir.<\/li>\n\n\n\n
  4. E\u011fitmenin talimatlar\u0131n\u0131 izleyin: farkl\u0131 seviye kompleksleri \u00f6zel olarak se\u00e7tik, ancak her seviyede e\u011fitmen egzersizleri nas\u0131l do\u011fru yapaca\u011f\u0131n\u0131z\u0131 anlat\u0131r.<\/li>\n<\/ol>\n\n\n\n

    Video derslerimize kat\u0131l\u0131n ve g\u00fczel ve sa\u011fl\u0131kl\u0131 olun!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Gebelik s\u0131ras\u0131nda annenin kendini nas\u0131l hissetti\u011fi bir\u00e7ok \u015feyi etkiler: bebe\u011fi ta\u015f\u0131ma, fet\u00fcs\u00fcn geli\u015fimi, do\u011fum s\u00fcreci. Bu y\u00fczden gebelik s\u00fcrecinde fiziksel aktivite olduk\u00e7a \u00f6nemlidir ve uygun…<\/p>\n","protected":false},"author":11,"featured_media":6511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10698","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 Egzersiz Program\u0131 - Momslab'de Online Dersler<\/title>\n<meta name=\"description\" content=\"Hamileler i\u00e7in egzersiz program\u0131: Yoga egzersizleri, faydalar ve kontrendikasyonlar, online dersler. 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