{"id":10700,"date":"2020-11-26T14:29:29","date_gmt":"2020-11-26T11:29:29","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1125"},"modified":"2025-06-01T17:15:46","modified_gmt":"2025-06-01T14:15:46","slug":"hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/","title":{"rendered":"Dandasana olarak oturarak yap\u0131lan yoga pozisyonlar\u0131n\u0131n temeli"},"content":{"rendered":"\n

Yogada temel oturma pozlar\u0131ndan biri Dandasana veya Asa olarak da bilinen De\u011fnek Pozu\u2019dur. \u0130leriye do\u011fru uzat\u0131lm\u0131\u015f bacaklarla oturman\u0131n \u00e7ok basit g\u00f6r\u00fcnebilir. Ancak bu asanay\u0131 yaparken \u00f6nemli incelikleri unutmaman\u0131z gerekir. Dizler yere yap\u0131\u015f\u0131k olmal\u0131, ayak parmaklar\u0131 g\u00f6vdeye do\u011fru \u00e7ekilmeli, topuklar birle\u015ftirilmeli, s\u0131rt d\u00fcz olmal\u0131, kal\u00e7alar hafif\u00e7e s\u0131k\u0131lmal\u0131, omurga ve ba\u015f ayn\u0131 hizada olmal\u0131d\u0131r. Bu anda s\u0131rt\u0131n\u0131z, v\u00fccudunuzu yere dik olarak sa\u011flam bir \u015fekilde tutan bir \u00e7apa gibidir.<\/p>\n\n\n\n

Dandasana’dan, bir\u00e7ok ba\u015fka yoga pozunu ve dinamik hareketleri ger\u00e7ekle\u015ftirebilirsiniz. Baz\u0131lar\u0131na bir g\u00f6z atal\u0131m.<\/p>\n\n\n\n

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

Dandasana’dan E\u011filme Egzersizleri<\/h2>\n\n\n\n

Bu pozlar\u0131 yaparken bacaklar d\u00fcmd\u00fcz kal\u0131r, s\u0131rt da d\u00fcz kal\u0131r. Bu t\u00fcr pozlar\u0131 ger\u00e7ekle\u015ftirmekten sorumlu olan ana unsur kal\u00e7a eklemleridir. Ancak bu, sadece onlar\u0131n dahil oldu\u011fu anlam\u0131na gelmez. \u00d6ne e\u011filme pozlar\u0131, omurgay\u0131, i\u00e7 organlar\u0131, neredeyse pelvik organlar\u0131, ayr\u0131ca sindirimi de te\u015fvik eder.<\/p>\n\n\n\n

Dandasana pozundan yap\u0131labilecek en bilinen \u00f6ne e\u011filme pozlar\u0131 – Paschimottanasana (Baston Pozundan \u00f6ne e\u011filme) ve Janushirasana (Ba\u015f Dize E\u011filme Pozu). Gebelik s\u0131ras\u0131nda bu pozlar\u0131 yapmak zor olabilir, bu y\u00fczden derin e\u011filmelere girmemek i\u00e7in bir kay\u0131\u015f kullanman\u0131z daha iyi olur.<\/p>\n\n\n\n

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

Bacaklar\u0131 \u00e7aprazlayarak Dandasana’dan egzersizler<\/h2>\n\n\n\n

Herkesin Lotus Pozu olarak bildi\u011fi yoga pozu – Padmasana. Padmasana’y\u0131 Dandasana’dan da yapabilirsiniz. Bu pozda kas\u0131k b\u00f6lgesindeki kan dola\u015f\u0131m\u0131 te\u015fvik edilir, varis olu\u015fma olas\u0131l\u0131\u011f\u0131 azal\u0131r, s\u0131rt g\u00fc\u00e7lenir. Ayr\u0131ca, bu asanalar\u0131 yaparken s\u0131rt\u0131n\u0131za \u00f6zellikle dikkat etmeniz gerekir: s\u0131rt d\u00fcz olmal\u0131, ba\u015f\u0131n \u00fcst k\u0131sm\u0131 yukar\u0131 \u00e7ekilmelidir ve omuzlar a\u015fa\u011f\u0131. Ayn\u0131 \u015feyi bacaklar \u00e7aprazland\u0131\u011f\u0131nda yap\u0131lan di\u011fer pozlarda da yapmal\u0131s\u0131n\u0131z:<\/p>\n\n\n\n

    \n
  • Sukhasana, yani rahat poz;<\/li>\n\n\n\n
  • Bhadrasana, yani faydal\u0131 poz;<\/li>\n\n\n\n
  • Baddha Konasana, yani kelebek pozu.<\/li>\n<\/ul>\n\n\n\n
    \"Otururken<\/figure>\n\n\n\n

    Dizlerin \u00fczerinde oturarak yap\u0131lan egzersizler<\/h2>\n\n\n\n

    Hamileler i\u00e7in kolayca adapte edilebilen basit bir poz – Elmas Pozu veya Vajrasana. Dizlerinizin \u00fczerinde oturun ve ayaklar\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131z\u0131 yere oturtacak \u015fekilde a\u00e7\u0131n, ellerinizi “namaste” \u015feklinde birle\u015ftirin. Gebeli\u011fin d\u00f6rd\u00fcnc\u00fc ay\u0131ndan sonra, kar\u0131n rahatl\u0131\u011f\u0131 i\u00e7in bu pozlar\u0131 dizleriniz a\u00e7\u0131lm\u0131\u015f \u015fekilde yapabilirsiniz. Bu asana sindirimi iyi bir \u015fekilde uyar\u0131r ve asiditesi y\u00fcksek olanlar i\u00e7in \u00f6nerilir.<\/p>\n\n\n\n

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

    \u00c7\u00f6melerek yap\u0131lan egzersizler<\/h2>\n\n\n\n

    Pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek ve ba\u011flar\u0131n hareketlili\u011fini art\u0131rmak i\u00e7in \u00e7\u00f6melerek yap\u0131lan yoga pozlar\u0131 uygundur. \u00d6rne\u011fin, Malasana: Ellerinizi “namaste” pozisyonunda birle\u015ftirin, ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finden biraz daha geni\u015f a\u00e7\u0131n, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 topuklar\u0131n\u0131za verin ve yava\u015f\u00e7a \u00e7\u00f6melin, dirseklerinizle dizlerinizi hafif\u00e7e a\u00e7\u0131n. Malasana, d\u00fc\u015f\u00fck tehlikesi durumunda uygulanmamal\u0131d\u0131r, ancak do\u011fum sanc\u0131lar\u0131 s\u0131ras\u0131nda ideal bir pozisyondur.<\/p>\n\n\n\n

    Dandasana’dan b\u00fck\u00fclme hareketleriyle egzersizler<\/h2>\n\n\n\n

    Dandasana’dan, twist i\u00e7eren Marichyasana ve Bharadvajasana gibi pozlar yapabilirsiniz.<\/p>\n\n\n\n

    Marichyasana yapmak i\u00e7in sa\u011f baca\u011f\u0131n\u0131z\u0131 dizden b\u00fckerek topu\u011funuzu kas\u0131k b\u00f6lgesine \u00e7ekin, sol kolu arkan\u0131za al\u0131n, sa\u011f kolu sa\u011f uylu\u011fun i\u00e7 k\u0131sm\u0131na yerle\u015ftirin ve dizinizi hafif\u00e7e yan tarafa itin. Bak\u0131\u015f\u0131n\u0131z\u0131 sol omzun \u00fczerinden y\u00f6nlendirin. Pozu birka\u00e7 saniye tutun, ard\u0131ndan sa\u011fa do\u011fru d\u00f6nerek tekrar edin.<\/p>\n\n\n\n

    Bharadvajasana genellikle Dandasana’dan yap\u0131l\u0131r, ancak hamilelik s\u0131ras\u0131nda sandalye kullanmak daha iyidir. Sandalyeye sol taraf\u0131n\u0131za daha yak\u0131n olacak \u015fekilde oturun, sonra s\u0131rt\u0131n\u0131z\u0131 yukar\u0131 do\u011fru uzat\u0131n, karn\u0131n\u0131z\u0131 rahatlat\u0131n ve g\u00f6vdenizi yava\u015f\u00e7a sola \u00e7evirin. (kar\u0131n mutlaka rahat olmal\u0131) ve sola do\u011fru d\u00f6n\u00fcn. Pozu birka\u00e7 saniye tutun, ard\u0131ndan sa\u011fa do\u011fru d\u00f6nerek tekrar edin.<\/p>\n\n\n\n

    Twist i\u00e7eren pozlar rahim kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye, ba\u011f\u0131rsaklar\u0131 aktifle\u015ftirmeye yard\u0131mc\u0131 olur ve ayr\u0131ca bel a\u011fr\u0131lar\u0131ndan kurtulman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

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

    Bu yoga pozlar\u0131n\u0131n d\u00fczenli uygulanmas\u0131 kar\u0131n organlar\u0131n\u0131n i\u015fleyi\u015fini iyile\u015ftirir, s\u0131rt\u0131, uyluklar\u0131n arka k\u0131sm\u0131n\u0131, bald\u0131r ve diz ard\u0131 kaslar\u0131n\u0131 g\u00fc\u00e7lendirir, pelvik organlar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Do\u011fru tekni\u011fi ise sitemizdeki video derslerimizde izleyebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Yogada temel oturma pozlar\u0131ndan biri Dandasana veya Asa olarak da bilinen De\u011fnek Pozu\u2019dur. \u0130leriye do\u011fru uzat\u0131lm\u0131\u015f bacaklarla oturman\u0131n \u00e7ok basit g\u00f6r\u00fcnebilir. Ancak bu asanay\u0131 yaparken…<\/p>\n","protected":false},"author":11,"featured_media":6521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nYoga'n\u0131n Oturarak Yap\u0131lan Pozlar\u0131 - momslab.com'da Oturarak Yap\u0131lan Asanalar<\/title>\n<meta name=\"description\" content=\"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.\" \/>\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\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dandasana olarak oturarak yap\u0131lan yoga pozisyonlar\u0131n\u0131n temeli\" \/>\n<meta property=\"og:description\" content=\"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\" \/>\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 11:29:29+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:15:46+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\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=\"4 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Dandasana olarak oturarak yap\u0131lan yoga pozisyonlar\u0131n\u0131n temeli\",\"datePublished\":\"2020-11-26 11:29:29+00\",\"dateModified\":\"2025-06-01 14:15:46+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\"},\"wordCount\":733,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\",\"name\":\"Yoga'n\u0131n Oturarak Yap\u0131lan Pozlar\u0131 - momslab.com'da Oturarak Yap\u0131lan Asanalar\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\",\"datePublished\":\"2020-11-26 11:29:29+00\",\"dateModified\":\"2025-06-01 14:15:46+00\",\"description\":\"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u0425\u0430\u0442\u0445\u0430-\u0439\u043e\u0433\u0430 \u0441\u0438\u0434\u044f: \u043f\u043e\u043b\u044c\u0437\u0430 \u0441\u0438\u0434\u044f\u0447\u0438\u0445 \u0430\u0441\u0430\u043d\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Yoga'n\u0131n Oturarak Yap\u0131lan Pozlar\u0131 - momslab.com'da Oturarak Yap\u0131lan Asanalar","description":"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/","og_locale":"ru_RU","og_type":"article","og_title":"Dandasana olarak oturarak yap\u0131lan yoga pozisyonlar\u0131n\u0131n temeli","og_description":"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2020-11-26 11:29:29+00","article_modified_time":"2025-06-01 14:15:46+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"4 \u043c\u0438\u043d\u0443\u0442\u044b"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Dandasana olarak oturarak yap\u0131lan yoga pozisyonlar\u0131n\u0131n temeli","datePublished":"2020-11-26 11:29:29+00","dateModified":"2025-06-01 14:15:46+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/"},"wordCount":733,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131","Yoga"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/","url":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/","name":"Yoga'n\u0131n Oturarak Yap\u0131lan Pozlar\u0131 - momslab.com'da Oturarak Yap\u0131lan Asanalar","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg","datePublished":"2020-11-26 11:29:29+00","dateModified":"2025-06-01 14:15:46+00","description":"Hatha yoga'n\u0131n oturarak yap\u0131lan asanalar\u0131, kar\u0131n i\u00e7i organlar\u0131n i\u015fleyi\u015fine olumlu etkiler sunar, pelvik b\u00f6lgedeki kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve omurgay\u0131 esnetir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-dandasana-oturarak-yapilan-asanalarin-faydalari\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-latin-woman-pregnant-smiling-confident-training-yoga-home_839833-11704.jpg","width":1480,"height":986,"caption":"\u0425\u0430\u0442\u0445\u0430-\u0439\u043e\u0433\u0430 \u0441\u0438\u0434\u044f: \u043f\u043e\u043b\u044c\u0437\u0430 \u0441\u0438\u0434\u044f\u0447\u0438\u0445 \u0430\u0441\u0430\u043d"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10700"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10700\/revisions"}],"predecessor-version":[{"id":10701,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10700\/revisions\/10701"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/6521"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}