{"id":10704,"date":"2020-11-26T14:44:28","date_gmt":"2020-11-26T11:44:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1131"},"modified":"2025-06-01T17:16:20","modified_gmt":"2025-06-01T14:16:20","slug":"karin-icin-yoga-karin-ve-bel-icin-pozlar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/karin-icin-yoga-karin-ve-bel-icin-pozlar\/","title":{"rendered":"Kar\u0131n \u0130\u00e7in Yoga: Kar\u0131n ve Bel \u0130\u00e7in Pozlar"},"content":{"rendered":"\n

Kar\u0131n ve Bel \u0130\u00e7in Yoga Pozlar\u0131<\/h2>\n\n\n\n

Hamilelik s\u0131ras\u0131nda beli korumak ve ek y\u00fck alt\u0131ndaki kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek isteyenler i\u00e7in \u00f6zel egzersizler yapmak faydal\u0131d\u0131r. Dikkatle kar\u0131n b\u00f6lgesi i\u00e7in yoga asanalar\u0131n\u0131 se\u00e7mek gerekir, \u00e7\u00fcnk\u00fc bu d\u00f6nemde d\u00fcz kar\u0131n kaslar\u0131na etki etmek son derece tehlikelidir. G\u00fcnl\u00fck antrenman i\u00e7in hafif bir se\u00e7enek, web sitesinde video ders<\/a> olarak sunulmaktad\u0131r.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

Kar\u0131n ve Bel Asanalar\u0131n\u0131n Faydalar\u0131<\/h3>\n\n\n\n

Kar\u0131n b\u00f6lgesi i\u00e7in yoga pozlar\u0131 sadece ince bir bel olu\u015fturmak i\u00e7in tasarlanmam\u0131\u015ft\u0131r. Hamilelik s\u0131ras\u0131nda<\/a> bu egzersizler \u015fu nedenlerle rutin egzersiz program\u0131na dahil edilir:<\/p>\n\n\n\n

\u2022 kar\u0131n kaslar\u0131<\/a> i\u00e7 organlar\u0131 ve omurgay\u0131 destekleyerek onlara bir \u00e7e\u015fit dayanak olu\u015fturur;<\/p>\n\n\n\n

\u2022 oblik kaslar\u0131n antrenman\u0131, hamilelik s\u0131ras\u0131nda b\u00fcy\u00fcyen fet\u00fcs\u00fcn yaratt\u0131\u011f\u0131 bask\u0131y\u0131 kald\u0131rmaya yard\u0131mc\u0131 olur, karn\u0131n sarkmas\u0131n\u0131 \u00f6nler;<\/p>\n\n\n\n

\u2022 g\u00fcnl\u00fck egzersizler kar\u0131n kaslar\u0131n\u0131 elastik hale getirir, bebe\u011fin do\u011fumundan sonra karn\u0131n daha h\u0131zl\u0131 toparlanmas\u0131na ve \u015feklini geri kazanmas\u0131na olanak tan\u0131r.<\/p>\n\n\n\n

Kar\u0131n i\u00e7in yoga pozlar\u0131n\u0131 yapmadan \u00f6nce, erken do\u011fum olas\u0131l\u0131\u011f\u0131n\u0131 ve do\u011fu prati\u011fi yapman\u0131za engel te\u015fkil eden te\u015fhisleri d\u0131\u015flamak i\u00e7in doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n

Kar\u0131n Egzersizleri<\/h3>\n\n\n\n

Asanalar<\/a> yal\u0131nayak, spor mat\u0131 \u00fczerinde, rahat k\u0131yafetlerle ho\u015f m\u00fczik e\u015fli\u011finde yap\u0131l\u0131r. Ne<\/a>fes<\/a><\/a>ler sakin ve e\u015fit olmal\u0131d\u0131r, hareketler yava\u015f ve p\u00fcr\u00fczs\u00fcz ger\u00e7ekle\u015ftirilir.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

1. Vajrasana pozisyonunda (Elmas Pozu<\/a>) otural\u0131m: kal\u00e7alar, b\u00fck\u00fclm\u00fc\u015f bacaklar\u0131n topuklar\u0131 \u00fczerinde yer al\u0131r, eller dizlerin \u00fczerinde durur. V\u00fccudumuzu ve iyi olma halimizi dinleyelim, uygulamaya odaklanal\u0131m ve gereksiz d\u00fc\u015f\u00fcnceleri b\u0131rakmaya \u00e7al\u0131\u015fal\u0131m.<\/p>\n\n\n\n

Yan taraf duru\u015fu varyasyonuna ge\u00e7iyoruz: sol bacak mat boyunca uzat\u0131lm\u0131\u015f, a\u011f\u0131rl\u0131k b\u00fck\u00fclm\u00fc\u015f sa\u011f bacak ve d\u00fcz sa\u011f kolun avucunda, sa\u011f tarafa e\u011filiyoruz. Sol kolu ba\u015f\u0131n arkas\u0131na al\u0131n ve parmaklar ileriye uzans\u0131n, ard\u0131ndan kolu, g\u00f6\u011f\u00fcs \u00f6n\u00fcnde yar\u0131m daire \u00e7izer gibi geri ba\u015flang\u0131\u00e7 pozisyonuna getirin. Bu s\u0131rada kal\u00e7alar yukar\u0131 ve a\u015fa\u011f\u0131 do\u011fru hareket eder, kar\u0131n \u00e7apraz kaslar\u0131nda y\u00fck olu\u015fturur.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

2. Sa\u011f yana yatal\u0131m, sa\u011f b\u00fck\u00fcl\u00fc kol ile ba\u015f\u0131m\u0131z\u0131 destekleyelim. Sol elin avucu g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde mata dayanacak \u015fekilde bir pozisyon alal\u0131m, sa\u011f baca\u011f\u0131 dizden b\u00fckerek, sol baca\u011f\u0131 mat boyunca uzatal\u0131m ve parmaklar\u0131 a\u015fa\u011f\u0131ya y\u00f6nlendirelim. A\u015fa\u011f\u0131daki hareketleri ger\u00e7ekle\u015ftirelim:<\/p>\n\n\n\n

\u2022 sol baca\u011f\u0131 kald\u0131r\u0131p, topuk sadece yukar\u0131 bakarken rahat bir a\u00e7\u0131yla a\u015fa\u011f\u0131 indiriyoruz;<\/p>\n\n\n\n

\u2022 baca\u011f\u0131 \u00fcst konumda sabitleyip, onu bir y\u00f6nde ve di\u011fer y\u00f6nde daireler \u00e7izdiriyoruz;<\/p>\n\n\n\n

\u2022 sa\u011f kolu, v\u00fccudun devam\u0131 olacak \u015fekilde d\u00fczle\u015ftirip, sol aya\u011f\u0131 parmak ucuyla mindere koyarak, m\u00fcmk\u00fcn oldu\u011funca g\u00f6vdeyi yukar\u0131 kald\u0131r\u0131yoruz, bu s\u0131rada sol kol kal\u00e7a \u00fczerinde duruyor;<\/p>\n\n\n\n

\u2022 her iki kol ve baca\u011f\u0131 yan yatar pozisyonda d\u00fczle\u015ftirmeye \u00e7al\u0131\u015farak, sol kolu ileri uzat\u0131yor ve baca\u011f\u0131 geri iterek, oblik kar\u0131n kaslar\u0131n\u0131 esnetiyoruz.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n\n\n\n

3. S\u0131rt\u00fcst\u00fc yatar pozisyona dikkatlice ge\u00e7iyoruz, kollar\u0131 beden boyunca uzat\u0131yoruz, dizleri b\u00fck\u00fcyoruz, ayaklar mindere dayan\u0131yor, alt bacaklar yere dik:<\/p>\n\n\n\n

\u2022 birka\u00e7 kez kal\u00e7ay\u0131 indirip kald\u0131r\u0131yoruz;<\/p>\n\n\n\n

\u2022 S\u0131rt\u00fcst\u00fc yatarken ellerimizi kar\u0131n \u00fczerinde, b\u00fck\u00fcl\u00fc dizlerin aras\u0131nda birle\u015ftiriyoruz, nefes verirken mat\u0131n paraleline iki birle\u015fik kolu d\u00fczeltiyoruz ve ayn\u0131 anda birle\u015fik bacaklar\u0131 neredeyse yere dik a\u00e7\u0131yla kald\u0131r\u0131yoruz, nefes vererek ba\u015flang\u0131\u00e7 pozisyonuna geri getiriyoruz;<\/p>\n\n\n\n

\u2022 B\u00fck\u00fcl\u00fc ve hafif\u00e7e ayr\u0131lm\u0131\u015f bacaklar\u0131n dizlerini avu\u00e7larla kavrayarak bir tarafa ve di\u011fer tarafa yuvarlanma hareketleri yap\u0131yoruz.<\/p>\n\n\n\n

Di\u011fer yana ge\u00e7iyoruz ve kar\u0131n kaslar\u0131na y\u00fck bindirerek egzersizleri tekrar yap\u0131yoruz.<\/p>\n\n\n\n

Asanalar\u0131n Konforlu Uygulanma Tekni\u011fi<\/h3>\n\n\n\n

Derslere kaslar\u0131 ve eklemleri \u0131s\u0131tmak i\u00e7in k\u00fc\u00e7\u00fck bir \u0131s\u0131nma ile ba\u015flamak gerekir. Hamilelik s\u0131ras\u0131nda kar\u0131n s\u0131k\u0131l\u0131\u011f\u0131n\u0131 koruyan yoga pozlar\u0131, g\u00fcvenlik kurallar\u0131na uygun \u015fekilde yap\u0131lmal\u0131d\u0131r:<\/p>\n\n\n\n

\u2022 “Rahim\/Kar\u0131n tonusu” te\u015fhisi, kar\u0131n i\u00e7in yoga pozlar\u0131n\u0131n uygulanmas\u0131 i\u00e7in kontrendikasyondur;<\/p>\n\n\n\n

\u2022 Yan yat\u0131\u015f pozisyonundan d\u00fcz bir \u015fekilde s\u0131rt\u00fcst\u00fc yat\u0131\u015f pozisyonuna ge\u00e7i\u015f, yumu\u015fak bir yuvarlanma ile ger\u00e7ekle\u015ftirilir;<\/p>\n\n\n\n

\u2022 Yemekten sonra veya a\u00e7l\u0131k hissi ile prati\u011fe ba\u015flamay\u0131n;<\/p>\n\n\n\n

\u2022 Egzersizler rahat bir h\u0131zda yap\u0131l\u0131r, e\u011fim ve d\u00f6n\u00fc\u015flerin geni\u015fli\u011fi bireyseldir ve anne aday\u0131n\u0131n sa\u011fl\u0131k durumu ve fiziksel haz\u0131rl\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r;<\/p>\n\n\n\n

\u2022 S\u0131rt\u00fcst\u00fc yap\u0131lan asanalarda, bel k\u0131sm\u0131 mindere bast\u0131r\u0131lmal\u0131d\u0131r;<\/p>\n\n\n\n

\u2022 En ufak bir a\u011fr\u0131 hissedildi\u011finde, prati\u011fe son vermek i\u00e7in bir sebeptir.<\/p>\n\n\n\n

Kar\u0131n kaslar\u0131 i\u00e7in pozlar\u0131 do\u011fru yapmak ve yoga uygulamas\u0131ndan olumlu etkiler almak i\u00e7in, pratik s\u0131ras\u0131nda web sitesinde yer alan video dersi<\/a> izlemeniz faydal\u0131 olacakt\u0131r. Hamileler i\u00e7in kar\u0131na y\u00fck binmesi kabul edilemez, bu nedenle geli\u015fmekte olan fet\u00fcs \u00fczerinde olumsuz etki yapmayan ve kar\u0131n kaslar\u0131n\u0131 nazik\u00e7e \u00e7al\u0131\u015ft\u0131r\u0131p ince belli yap\u0131y\u0131 koruyan yoga asanalar\u0131 se\u00e7ilmi\u015ftir.<\/p>\n\n\n\n

\"Kar\u0131n<\/figure>\n","protected":false},"excerpt":{"rendered":"

Kar\u0131n ve Bel \u0130\u00e7in Yoga Pozlar\u0131 Hamilelik s\u0131ras\u0131nda beli korumak ve ek y\u00fck alt\u0131ndaki kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek isteyenler i\u00e7in \u00f6zel egzersizler yapmak faydal\u0131d\u0131r. Dikkatle kar\u0131n…<\/p>\n","protected":false},"author":11,"featured_media":6542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in Kar\u0131n ve Bel \u0130\u00e7in Yoga - Asanlar<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda kar\u0131n kaslar\u0131n\u0131 desteklemek i\u00e7in \u00f6nerilen yoga egzersizleri seti. Daha fazla bilgi makalede \u00184\" \/>\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\/karin-icin-yoga-karin-ve-bel-icin-pozlar\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kar\u0131n \u0130\u00e7in Yoga: Kar\u0131n ve Bel \u0130\u00e7in Pozlar\" \/>\n<meta property=\"og:description\" content=\"Hamilelik s\u0131ras\u0131nda kar\u0131n kaslar\u0131n\u0131 desteklemek i\u00e7in \u00f6nerilen yoga egzersizleri seti. 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