{"id":10702,"date":"2020-11-26T14:39:28","date_gmt":"2020-11-26T11:39:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1128"},"modified":"2025-06-01T17:15:59","modified_gmt":"2025-06-01T14:15:59","slug":"sura-namaskara-kompleksi-gunese-selam","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/sura-namaskara-kompleksi-gunese-selam\/","title":{"rendered":"&#8220;G\u00fcne\u015fe Selam&#8221;: Is\u0131nma m\u0131 yoksa Tam Egzersiz mi?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Yogada en bilinen dizilerden biri Surya Namaskar veya &#8220;G\u00fcne\u015fi Selamlama&#8221; olarak kabul edilir. Belki bu isim, bu dizinin alg\u0131lan\u0131\u015f\u0131nda rol oynam\u0131\u015ft\u0131r &#8211; bir\u00e7ok ki\u015fi bunu sabah egzersizi olarak g\u00f6r\u00fcr. Asl\u0131nda durum tam olarak b\u00f6yle de\u011fildir ve Surya Namaskar, bir antrenmanla e\u015fde\u011fer tutulabilecek eksiksiz bir uygulamad\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu arada, neden &#8220;G\u00fcne\u015fi Selamlama&#8221; ismi ortaya \u00e7\u0131kt\u0131. Bu, esneme ve e\u011filmelere y\u00f6nelik birka\u00e7 asanad\u0131r, bu y\u00fczden sanki yoga yapan ki\u015fi g\u00fcne\u015fe selam veriyor ve yeni bir g\u00fcn\u00fc kar\u015f\u0131l\u0131yor gibi g\u00f6r\u00fcn\u00fcr. Ancak, bu diziyi hem sabah hem ak\u015fam yapman\u0131z i\u00e7in hi\u00e7bir engel yoktur, fakat Surya Namaskar&#8217;\u0131 bir \u0131s\u0131nma alternatifi olarak d\u00fc\u015f\u00fcnmek yanl\u0131\u015f olur &#8211; diziden \u00f6nce mutlaka \u0131s\u0131nma yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg\" alt=\"Surya Namaskara: G\u00fcne\u015fi Selamlama dizisi\" class=\"wp-image-6528\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-300x212.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-768x543.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-100x71.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-637x450.jpg 637w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">\u00abG\u00fcne\u015fi Selamlama\u00bb Sabah Egzersizleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tam bir Surya Namaskar turu, on iki hareketten olu\u015fan iki d\u00f6ng\u00fcden olu\u015fur. \u0130lk d\u00f6ng\u00fc a\u015fa\u011f\u0131daki pozlar\u0131 i\u00e7erir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tadasana, Da\u011f Pozu: Dik durun, ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n.<\/li>\n\n\n\n<li>Pranamasana, Dua Pozu: Ellerinizi namaste pozisyonuna getirin.<\/li>\n\n\n\n<li>Hasta Uttanasana, Kollar\u0131 Uzatma Pozu: Ellerinizi yukar\u0131 do\u011fru uzat\u0131n ve geriye e\u011filin. Belinizde \u015fiddetli bir a\u011fr\u0131 hissederseniz, e\u011filmenizi azalt\u0131n &#8211; pozlar\u0131 a\u011fr\u0131ya neden olacak \u015fekilde yapmay\u0131n.<\/li>\n\n\n\n<li>Padahastasana, Leylek Pozu: Ba\u015f\u0131n\u0131z\u0131 ayaklara do\u011fru e\u011fin, ellerinizi ayaklar\u0131n\u0131za uzat\u0131n, bacaklar\u0131n\u0131z d\u00fcz kals\u0131n.<\/li>\n\n\n\n<li>A\u015fva San\u00e7alanasana, Binici Pozu: Sa\u011f baca\u011f\u0131n\u0131zla geriye do\u011fru bir ad\u0131m at\u0131n, dizinizi yere indirin, sol baca\u011f\u0131n\u0131z dizden hafif b\u00fck\u00fck olsun, kaval kemi\u011fi zemine dik tutun ve ellerinizi yere koyun.<\/li>\n\n\n\n<li>Binici pozisyonundan sol aya\u011f\u0131n\u0131zla geri ad\u0131m atarak her iki bacak d\u00fcz ve v\u00fccut Plank duru\u015funa ge\u00e7sin. Hamileli\u011fin ikinci yar\u0131s\u0131nda bu pozisyon zorluk yaratabilir &#8211; bacaklar\u0131n\u0131z\u0131 uzatmay\u0131n, bunun yerine kol ve bacaklar aras\u0131nda a\u011f\u0131rl\u0131\u011f\u0131 da\u011f\u0131tarak dizlerinizin \u00fcst\u00fcnde durun.<\/li>\n\n\n\n<li>Bhujangasana, Kobra pozisyonu: Dizlerinizi yere koyun, kal\u00e7alar\u0131n\u0131z\u0131 \u00f6ne do\u011fru e\u011fin ve g\u00f6\u011f\u00fcs b\u00f6lgenizi geriye do\u011fru b\u00fck\u00fcn.<\/li>\n\n\n\n<li>Kobra pozisyonundan kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n, dizlerinizi d\u00fczle\u015ftirin ve Adho Mukha Svanasana &#8211; A\u015fa\u011f\u0131 Bakan K\u00f6pek pozisyonunu al\u0131n.<\/li>\n\n\n\n<li>\u0130kinci d\u00f6ng\u00fcye ba\u015flay\u0131n &#8211; neredeyse tamamen birinciyi tekrar eder, sadece ayaklar de\u011fi\u015fir. Tekrar Ashwa Sanchalanasana: \u015fimdi sa\u011f ayak \u00f6nde olmal\u0131.<\/li>\n\n\n\n<li>Padahastasana.<\/li>\n\n\n\n<li>Hasta Uttanasana.<\/li>\n\n\n\n<li>Pranamasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pratik s\u0131ras\u0131nda bacaklar biraz gergin olmal\u0131, s\u0131rt d\u00fcz olmal\u0131, kaslar\u0131n\u0131z\u0131 ve v\u00fccudunuzu hissetmelisiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg\" alt=\"Surya Namaskara: G\u00fcne\u015fi Selamlama dizisi\" class=\"wp-image-6529\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">G\u00fcvenlik Teknikleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cG\u00fcne\u015fi Selamlama\u201d serisini yaparken g\u00fcvenlik kurallar\u0131n\u0131 unutmay\u0131n. Bu sadece \u0131s\u0131nma yapman\u0131z gerekti\u011fini s\u00f6ylemekle kalmaz, ayn\u0131 zamanda bu prati\u011fe ve s\u0131ras\u0131nda hissettiklerinize bilin\u00e7li bir \u015fekilde yakla\u015fman\u0131z gerekti\u011fini belirtir. Do\u011fru nefes almay\u0131 \u00f6\u011frenin &#8211; bu, yoga prati\u011fine ba\u015flamadan \u00f6nce yapman\u0131z gereken bir \u015feydir. Ana kural: Nefes verdi\u011finizde kaslar kas\u0131lmal\u0131, nefes ald\u0131\u011f\u0131n\u0131zda gev\u015femelidir. Ve bir di\u011fer \u00f6nemli \u015fey &#8211; acele etmeyin. Yoga prati\u011fi i\u00e7in belirli bir s\u00fcre ay\u0131rd\u0131ysan\u0131z, o s\u00fcre zarf\u0131nda pozlardan ba\u015fka bir \u015fey yapmaya \u00e7al\u0131\u015fmay\u0131n. Her \u015feyi sakin bir \u015fekilde yap\u0131n, do\u011fru tekni\u011fe dikkat edin &#8211; bu konuda profesyonel e\u011fitmenler taraf\u0131ndan kaydedilen video egzersizler size yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hatha yoga dizisi &#8220;G\u00fcne\u015fi Selamlama&#8221; asanalar\u0131 takip ederek sakin bir tempoda yap\u0131lmal\u0131d\u0131r. Tekni\u011fi uygulamay\u0131 ve t\u00fcm asanalar\u0131 ve t\u00fcm egzersiz dizisini ezberlemeyi ba\u015fard\u0131\u011f\u0131n\u0131zda, nefesinizi g\u00f6zlemlemeye, ard\u0131ndan da d\u00fc\u015f\u00fcncelerinize odaklanmaya ba\u015flay\u0131n. &#8220;G\u00fcne\u015fi Selamlama&#8221; sabah yap\u0131l\u0131yorsa, yakla\u015fan g\u00fcn i\u00e7in pozitif enerji veren kelimeleri zihninizden ge\u00e7irmek iyi 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\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg\" alt=\"Surya Namaskara: G\u00fcne\u015fi Selamlama dizisi\" class=\"wp-image-6530\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Surya Namaskar dizisi etkili midir?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bo\u015funa \u00abkarma\u00bb demiyoruz: Surya Namaskar v\u00fccudun farkl\u0131 b\u00f6l\u00fcmlerine etki eder, eklemleri ve \u00e7e\u015fitli kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Bu sayede kaslar daha esnek hale gelir, eklemler daha hareketli olur, ayr\u0131ca uygulama s\u0131ras\u0131nda kan ak\u0131\u015f\u0131 normalle\u015fir ve i\u00e7 organlar uyar\u0131l\u0131r, bu sayede daha karma\u015f\u0131k asanalar\u0131 ger\u00e7ekle\u015ftirmek daha kolay hale gelir. Ama dahas\u0131 var: D\u00fczenli olarak \u00abG\u00fcne\u015fe Selam\u00bb uygulayan insanlar, stres ve kayg\u0131 seviyelerinde azalma, i\u00e7 denge ve huzur geli\u015fimini fark ederler.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yogada en bilinen dizilerden biri Surya Namaskar veya &#8220;G\u00fcne\u015fi Selamlama&#8221; olarak kabul edilir. Belki bu isim, bu dizinin alg\u0131lan\u0131\u015f\u0131nda rol oynam\u0131\u015ft\u0131r &#8211; bir\u00e7ok ki\u015fi bunu&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-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>Surya Namaskar - sabah selam\u0131<\/title>\n<meta name=\"description\" content=\"Surya Namaskar, sabah asanalar\u0131 i\u00e7in rahat bir d\u00f6ng\u00fcd\u00fcr. 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