{"id":10706,"date":"2020-11-26T18:37:27","date_gmt":"2020-11-26T15:37:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1172"},"modified":"2025-06-01T17:17:38","modified_gmt":"2025-06-01T14:17:38","slug":"hatha-yoga-pratigi-sirti-esnetme-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yoga-pratigi-sirti-esnetme-egzersizleri\/","title":{"rendered":"Hatha-Yoga Prati\u011fi: S\u0131rt\u0131 Esnetme Egzersizleri"},"content":{"rendered":"\n

S\u0131rt esnetme ve esneklik i\u00e7in asanalar<\/h2>\n\n\n\n

Hamilelik d\u00f6neminde bir kad\u0131n\u0131n omurgas\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 ve esnekli\u011fi \u00f6zellikle \u00f6nemli hale gelir. Gebelik s\u0131ras\u0131nda omurga \u00fczerindeki y\u00fck de\u011fi\u015fir. Dolay\u0131s\u0131yla, do\u011frudan omurlara tutunan kaslar farkl\u0131 \u00e7al\u0131\u015fmaya ba\u015flar. Bu kaslar omurgan\u0131n b\u00fck\u00fclmesi, a\u00e7\u0131lmas\u0131 ve yanlara d\u00f6nmesi sorumludur ve ki\u015finin hareket \u00f6zg\u00fcrl\u00fc\u011f\u00fc ve rahatl\u0131\u011f\u0131ndan sorumludur. Duru\u015f de\u011fi\u015fikli\u011fi ve v\u00fccutta a\u011f\u0131rl\u0131k merkezinin kaymas\u0131 nedeniyle, hamilelikte kad\u0131n\u0131n kas korsesine y\u00fck genelde artar. Bu korse, s\u0131rt ve boynun derin ve y\u00fczeysel kaslar\u0131yla kar\u0131n kaslar\u0131n\u0131 i\u00e7erir. Bebek beklerken kar\u0131n kaslar\u0131yla \u00e7al\u0131\u015f\u0131rken dikkatli olunmal\u0131, baz\u0131 pozlar yumu\u015fak bir \u015fekilde uyguland\u0131\u011f\u0131nda kar\u0131n ve kar\u0131n zar\u0131 kaslar\u0131n\u0131 g\u00fc\u00e7lendirir. Web sitemizde bu t\u00fcr asanalar\u0131n bir kompleksini<\/a> bulabilirsiniz. S\u0131rt<\/a> ve boyun<\/a> esnetme i\u00e7in yoga egzersizleri g\u00fcnl\u00fck olarak yap\u0131labilir.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Hamilelikte s\u0131rt bak\u0131m\u0131, kaslar\u0131n g\u00fc\u00e7lendirilmesi ve gev\u015fetilmesinin yan\u0131 s\u0131ra omurga dire\u011finin esnetilmesini de i\u00e7erir. Omurgay\u0131 esnetmek i\u00e7in yoga, omurlar\u0131n fizyolojik konumlar\u0131na gelmesine yard\u0131mc\u0131 olacak ve en az\u0131ndan ge\u00e7ici olarak \u00fczerlerindeki y\u00fck\u00fc hafifletecek birka\u00e7 asanadan olu\u015fur. Bu, direkt olarak ona ba\u011fl\u0131 olan derin s\u0131rt kaslar\u0131nda ve omurgan\u0131n kendisinde a\u011fr\u0131lardan kurtulma sa\u011flayacakt\u0131r.<\/p>\n\n\n\n

Omurgay\u0131 esnetmek i\u00e7in yogaya hamileli\u011fin en erken d\u00f6nemlerinden itibaren ba\u015flanabilir. S\u0131rt\u0131n\u0131zla ilgili bir yaralanman\u0131z veya omurgada ameliyat ge\u00e7irdiyseniz, yoga yapmadan \u00f6nce kesinlikle doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z ve en az\u0131ndan ba\u015flang\u0131\u00e7ta asanalar\u0131 bir e\u011fitmenle birlikte yapmal\u0131s\u0131n\u0131z. Kar\u015f\u0131t g\u00f6r\u00fclen durumlar \u015funlard\u0131r:<\/p>\n\n\n\n

\u2022 Gebelikten d\u00fc\u015f\u00fck yapma riski,<\/p>\n\n\n\n

\u2022 A\u011f\u0131r preeklampsi.<\/p>\n\n\n\n

S\u0131rt kaslar\u0131n\u0131 esnetmek i\u00e7in hatha yoga egzersizlerini yapmak en iyisi, s\u0131rt\u0131n\u0131z g\u00fcn boyunca \u015fimdiden y\u00fck alm\u0131\u015fken ak\u015famlar\u0131d\u0131r. Bu \u015fekilde egzersizlerin etkisi daha fark edilir: s\u0131rt ve omurga kaslar\u0131n\u0131n normal hale geldi\u011fini, daha esnek ve hareketli hale geldi\u011fini, rahats\u0131zl\u0131k ve a\u011fr\u0131lar\u0131n kayboldu\u011funu hissedeceksiniz. S\u0131rt esnetme pozlar\u0131n\u0131 do\u011frudan uyumadan \u00f6nce yaparsan\u0131z, huzurlu ve rahat bir gece sizi bekler.<\/p>\n\n\n\n

S\u0131rt Esnetme \u0130\u00e7in Yoga Pozlar\u0131<\/h3>\n\n\n\n

Apanasana. Asana, derin katmandaki s\u0131rt kaslar\u0131n\u0131 esnetir. Uygulama tekni\u011fi: S\u0131rt\u00fcst\u00fc yatarak sa\u011f dizi sa\u011f elle, sol dizi sol elle kavray\u0131n. Dizleri g\u00f6\u011fse olabildi\u011fince yak\u0131n \u00e7ekin, bu esnada kuyruk sokumunu yere bast\u0131rmaya \u00e7al\u0131\u015f\u0131n. Pozda yakla\u015f\u0131k bir dakika kal\u0131n. Asana, esneklik izin verdi\u011fi s\u00fcrece do\u011fuma kadar uygulanabilir. Yoga acemileri i\u00e7in do\u011fuma kadar s\u0131rt\u0131 etkili bir \u015fekilde rahatlatan daha basit bir poz varyasyonu vard\u0131r.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Mardjariasana<\/a> – kedi pozu. Uygulama tekni\u011fi: Diz \u00e7\u00f6k\u00fcn, nefes verirken \u00e7eneyi g\u00f6\u011fse do\u011fru y\u00f6nlendirin, s\u0131rt\u0131n\u0131z\u0131 b\u00fck\u00fcn, omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 yukar\u0131 \u00e7ekin. Sonra nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 i\u00e7e do\u011fru k\u0131v\u0131r\u0131n, ba\u015f\u0131n\u0131z\u0131 geriye at\u0131n ve tavana bakmaya \u00e7al\u0131\u015f\u0131n. E\u011filme, belden boyna kadar olmal\u0131d\u0131r. Asanaya ek olarak, e\u011filme s\u0131ras\u0131nda ba\u015f\u0131n\u0131z\u0131 ve kal\u00e7an\u0131z\u0131 bir tarafa, sonra di\u011ferine \u00e7evirmek m\u00fcmk\u00fcnd\u00fcr. Bu asanan\u0131n ba\u015flang\u0131\u00e7 pozisyonundan, kar\u015f\u0131t kollar\u0131 ve bacaklar\u0131 s\u0131rayla kald\u0131r\u0131p \u00e7izgiye uzatmak gibi ba\u015fka bir poz da yapabilirsiniz.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

S\u0131rt kaslar\u0131n\u0131 germe i\u00e7in en iyi asanalardan biri olup, ayn\u0131 zamanda belin esnemesi<\/a> de olan bu poz, yogada Adho Mukha Svanasana – a\u015fa\u011f\u0131 bakan k\u00f6pek pozu olarak kabul edilir. Hamilelik s\u0131ras\u0131nda da daha hafif bir versiyonda uygulanabilir: ayaklar\u0131 geni\u015f\u00e7e a\u00e7\u0131n ve elleri yere de\u011fil, bir destek \u00fczerine – tu\u011flalar, al\u00e7ak bir tabure \u00fczerine koyun.<\/p>\n\n\n\n

Benzer bir egzersizi yerde de yapabilirsiniz. Ba\u015flang\u0131\u00e7 pozisyonu, eller ve dizlerin \u00fczerinde geni\u015f aral\u0131klarla durmak. Kal\u00e7a sabit kal\u0131r, kollar olabildi\u011fince ileri uzat\u0131l\u0131r ve s\u0131rt da onlarla birlikte uzan\u0131r. Bu durumda al\u0131n yere de\u011fmelidir ve belden boyuna kadar s\u0131rt kaslar\u0131 uzar, b\u00f6ylece omurga esnekli\u011fini geri kazan\u0131r.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Omurgan\u0131z\u0131 esnetmek i\u00e7in daha fazla hatha yoga pozunu web sitemizdeki<\/a> videoda bulabilirsiniz.<\/p>\n\n\n\n

Evde egzersiz yapmak i\u00e7in ne gereklidir?<\/h3>\n\n\n\n

Evde omurga esnekli\u011fi i\u00e7in yoga egzersizleri yaparken ihtiyac\u0131n\u0131z olacaklar:<\/p>\n\n\n\n

\u2022 \u00d6zel bir mat,<\/p>\n\n\n\n

\u2022 B\u00fcy\u00fck bir lastik top ve k\u00fc\u00e7\u00fck elastik bir top, bunlarla bel i\u00e7in bir dizi asan yap\u0131labilir,<\/p>\n\n\n\n

\u2022 Y\u00fcksek olmayan bir tabure veya hamileli\u011fin ilerleyen aylar\u0131nda baz\u0131 pozlar\u0131 kolayla\u015ft\u0131rabilecek ba\u015fka bir destek,<\/p>\n\n\n\n

\u2022 Battaniyeler, yorganlar, yast\u0131klar – bunlar geleneksel olarak hamile kad\u0131nlar\u0131n s\u0131rt, omuz, kal\u00e7a alt\u0131na destek olarak koymalar\u0131 i\u00e7in gereklidir.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Yeni Ba\u015flayanlar i\u00e7in Notlar<\/h3>\n\n\n\n

\u0130nternette omurga ve s\u0131rt kaslar\u0131n\u0131 esnetmek i\u00e7in yap\u0131lan egzersizlerin \u00e7o\u011fu y\u00fcz\u00fcst\u00fc uzan\u0131larak g\u00f6sterilmektedir. Ancak, hamileler i\u00e7in bu t\u00fcr asanalar yasakt\u0131r. Ayn\u0131 zamanda, kar\u0131n kaslar\u0131n\u0131n gerildi\u011fi ve nefesin tutuldu\u011fu asanalar da \u00f6nerilmez.<\/p>\n\n\n\n

E\u011fer sadece hamilelik d\u00f6neminizde yoga yapmaya ba\u015flad\u0131ysan\u0131z<\/a>, en basit egzersizlerle ba\u015flamal\u0131s\u0131n\u0131z ve m\u00fcmk\u00fcnse bir e\u011fitmen g\u00f6zetiminde olmal\u0131s\u0131n\u0131z. E\u011fer omurga esnekli\u011fi i\u00e7in video dersleri<\/a> arac\u0131l\u0131\u011f\u0131yla yoga yapmaya ba\u015flad\u0131ysan\u0131z, pozlar\u0131 tam olarak tekrar edin. Omurga esnekli\u011fi i\u00e7in yap\u0131lan pozlar, hem omurlara hem de kaslara ciddi \u015fekilde etki eder, bu y\u00fczden kendinizi dinleyin ve rahats\u0131zl\u0131k veya a\u011fr\u0131 hissederseniz egzersizi yapmaya devam etmeyin.<\/p>\n\n\n\n

Yogadaki her t\u00fcr egzersizi kaliteli bir \u015favasanayla bitirmek gerekir. K\u0131sa s\u00fcrelerde<\/a> s\u0131rt \u00fcst\u00fc yatabilirsiniz, ancak karn\u0131n\u0131z\u0131n b\u00fcy\u00fcmesiyle beraber bir yana yatarak, dizinizin alt\u0131na bir battaniye veya k\u00fc\u00e7\u00fck bir yast\u0131k koyarak dinlenmek daha iyidir.<\/p>\n\n\n\n

S\u0131rt ve boyun kaslar\u0131n\u0131 esnetme egzersizlerine ba\u015flamak i\u00e7in bu b\u00f6lgelerde a\u011fr\u0131 hissetmeyi beklemek gerekmiyor. Hamileli\u011fin ba\u015flang\u0131c\u0131ndan itibaren omurgay\u0131 \u00f6nleyici ama\u00e7larla esnetirseniz, t\u00fcm 9 ay\u0131 sizi rahats\u0131z etmeyen bir s\u0131rtla ge\u00e7irme olas\u0131l\u0131\u011f\u0131n\u0131z y\u00fcksek olur.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u0131rt esnetme ve esneklik i\u00e7in asanalar Hamilelik d\u00f6neminde bir kad\u0131n\u0131n omurgas\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 ve esnekli\u011fi \u00f6zellikle \u00f6nemli hale gelir. Gebelik s\u0131ras\u0131nda omurga \u00fczerindeki y\u00fck de\u011fi\u015fir. Dolay\u0131s\u0131yla,…<\/p>\n","protected":false},"author":11,"featured_media":6552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in S\u0131rt Yogas\u0131 - Egzersizler ve Asanalar<\/title>\n<meta name=\"description\" content=\"S\u0131rt yogas\u0131: Hamilelikte s\u0131rt esnekli\u011fi ve omurga gerilmesi. 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