{"id":10708,"date":"2020-11-26T19:10:27","date_gmt":"2020-11-26T16:10:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1175"},"modified":"2025-06-01T17:17:50","modified_gmt":"2025-06-01T14:17:50","slug":"durusunuzu-iyilestirmek-icin-yoga-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/durusunuzu-iyilestirmek-icin-yoga-egzersizleri\/","title":{"rendered":"Duru\u015funuzu \u0130yile\u015ftirmek \u0130\u00e7in Yoga Egzersizleri"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hepimize \u00e7ocukluktan itibaren s\u0131rt\u0131m\u0131z\u0131 d\u00fcz tutmam\u0131z \u00f6\u011fretilir, ancak hepimiz bu kurala uymay\u0131z. Nedenler farkl\u0131 olabilir &#8211; omurga ve destekleyici kas-iskelet sistemi hastal\u0131klar\u0131, yorgunluk, zay\u0131f s\u0131rt kaslar\u0131 ve benzeri. Yanl\u0131\u015f duru\u015fun olas\u0131 nedenlerini ele almak i\u00e7in ya\u015fam\u0131n\u0131za yogadan basit kombinasyonlar eklemeyi deneyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bunlar\u0131 evde, birka\u00e7 dakika boyunca kendi ba\u015f\u0131n\u0131za yapabilirsiniz, ancak yogay\u0131 d\u00fczenli olarak uygularsan\u0131z etkisi bariz olacakt\u0131r.<\/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\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg\" alt=\"Do\u011fru duru\u015f i\u00e7in yoga egzersizleri\" class=\"wp-image-6556\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fru duru\u015f i\u00e7in yoga egzersizleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130htiyac\u0131n\u0131z olacaklar: yoga mat\u0131, yoga kay\u0131\u015f\u0131 (\u00f6zel ekipman sat\u0131n alman\u0131za gerek yok, havlu kullanabilirsiniz), bolster minderler ve biraz bo\u015f zaman. Evet, ve video derslerimiz &#8211; do\u011fru tekni\u011fi \u00e7al\u0131\u015fman\u0131za, do\u011fru asana s\u0131ras\u0131n\u0131 se\u00e7menize ve pozitif bir ruh haline girmenize yard\u0131mc\u0131 olacaklar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Marjaryasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asana, Kedi Duru\u015fu olarak daha \u00e7ok bilinir &#8211; duru\u015fu iyile\u015ftirmek, bedenin ve s\u0131rt\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in en etkili asanalar\u0131ndan biri olarak kabul edilir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ellerinizi ve dizlerinizi d\u00fczle\u015ftirerek a\u011f\u0131rl\u0131\u011f\u0131 e\u015fit \u015fekilde da\u011f\u0131tarak yoga mat\u0131n\u0131n \u00fczerine emekleme pozisyonunda durman\u0131z gerekiyor.<\/li>\n\n\n\n<li>S\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 do\u011fru b\u00fck\u00fcn, g\u00f6\u011f\u00fcs b\u00f6lgesinden kuyruk sokumuna kadar.<\/li>\n\n\n\n<li>Sonra s\u0131rt\u0131n\u0131z\u0131 e\u011fin, kaburgalar\u0131 a\u015fa\u011f\u0131, kuyruk sokumunu yukar\u0131, ba\u015f\u0131n\u0131z\u0131 geri g\u00f6t\u00fcr\u00fcn.<\/li>\n\n\n\n<li>Bu egzersizleri birka\u00e7 dakika boyunca s\u0131rayla uygulay\u0131n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Virasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Daha \u00e7ok Kahraman Duru\u015fu olarak bilinir. Sayesinde kaslar do\u011fru pozisyona &#8220;al\u0131\u015f\u0131r&#8221; ve s\u0131rt\u0131 d\u00fczg\u00fcn tutar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kal\u00e7alar\u0131 ayak tabanlar\u0131n\u0131n aras\u0131na yere indirerek dizlerinizin \u00fczerine oturun.<\/li>\n\n\n\n<li>S\u0131rt\u0131n\u0131z\u0131 d\u00fczeltin, g\u00f6\u011f\u00fcs kafesinizi a\u00e7\u0131n.<\/li>\n\n\n\n<li>Omurgan\u0131z\u0131 yukar\u0131 do\u011fru \u00e7ekin, d\u00fczg\u00fcn nefes almay\u0131 unutmay\u0131n.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu duru\u015f, yanl\u0131\u015f duru\u015fu d\u00fczeltmek ve omurgay\u0131 esnetmek i\u00e7in di\u011fer pozlarla (\u00f6rne\u011fin, Adho Mukha Svanasana ve Paschimottanasana) kombin edildi\u011finde m\u00fckemmel bir \u015fekilde yard\u0131mc\u0131 olur.<\/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\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg\" alt=\"Do\u011fru duru\u015f i\u00e7in yoga egzersizleri\" class=\"wp-image-6558\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Virabhadrasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kahraman Duru\u015funu Virabhadrasana &#8211; Sava\u015f\u00e7\u0131 Duru\u015fu ile kar\u0131\u015ft\u0131rmamak gerekir. Hamileler i\u00e7in rahats\u0131zl\u0131k vermeyen varyasyonlar uygundur. \u00d6rne\u011fin, &#8216;Bacaklar\u0131 geni\u015f a\u00e7\u0131lm\u0131\u015f&#8217; Sava\u015f\u00e7\u0131 Duru\u015fu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k bir metre aral\u0131kl\u0131 yerle\u015ftirin.<\/li>\n\n\n\n<li>Sa\u011f aya\u011f\u0131n\u0131z\u0131 sa\u011fa \u00e7evirin.<\/li>\n\n\n\n<li>Kollar\u0131n\u0131z\u0131 yere paralel kald\u0131r\u0131n, avu\u00e7 i\u00e7lerinizi yukar\u0131 \u00e7evirin.<\/li>\n\n\n\n<li>Kal\u00e7alar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 s\u0131k\u0131n ve sa\u011f baca\u011f\u0131n\u0131z \u00fczerine oturun.<\/li>\n\n\n\n<li>Bu pozisyonda birka\u00e7 saniye durun ve sonra ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\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\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg\" alt=\"Do\u011fru duru\u015f i\u00e7in yoga egzersizleri\" class=\"wp-image-6559\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Bhujangasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yani, di\u011fer ad\u0131yla Ejderha Duru\u015fu veya Y\u0131lan Duru\u015fu. Omurga boyunca bulunan kaslar\u0131 ve ayr\u0131ca trapezius kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n&lt;li Yalan pozisyondan duru\u015flara ba\u015fl\u0131yorsunuz<\/li>\n\n\n\n<li> Bacaklar uzat\u0131lm\u0131\u015f, avu\u00e7 i\u00e7leri omuzlar\u0131n alt\u0131nda yere dayanm\u0131\u015f<\/li>\n\n\n\n<li> Nefes verirken g\u00f6vde kald\u0131r\u0131l\u0131r ve kollar biraz b\u00fck\u00fcl\u00fcr<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu duru\u015fun ana \u00f6nemi, do\u011fru tekni\u011fi uygulamak, omuzlar\u0131 kulaklara \u00e7ekmemek ve kas\u0131k kemi\u011fini yerden kald\u0131rmamakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, ikinci ve \u00fc\u00e7\u00fcnc\u00fc trimesterde bu duru\u015f yap\u0131lamaz ancak do\u011fumdan sonra uygulamak m\u00fcmk\u00fcnd\u00fcr.<\/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\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg\" alt=\"Do\u011fru duru\u015f i\u00e7in yoga egzersizleri\" class=\"wp-image-6560\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asanalar\u0131 birbirleriyle birlikte bir kompleks i\u00e7inde uygulamak en iyisidir. Farkl\u0131 kas gruplar\u0131na y\u00f6nelik olarak, g\u00f6vdeyi g\u00fc\u00e7lendirme, kaslar\u0131 geli\u015ftirme ve omurga esnekli\u011fini art\u0131rma konusunda yard\u0131mc\u0131 olurlar. S\u0131rt ve do\u011fru duru\u015f i\u00e7in k\u00fc\u00e7\u00fck bir egzersiz kompleksi verece\u011fiz.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kolay \u0131s\u0131nma: omuz ku\u015fa\u011f\u0131na, kollara ve bel b\u00f6lgesine \u00f6zel dikkat g\u00f6sterin<\/li>\n\n\n\n<li>Dinamik Marjaryasana: s\u0131rt\u0131 yuvarlama ve \u00e7\u00f6kme hareketleri<\/li>\n\n\n\n<li>\u015e\u0131nav: dirseklerinizi s\u0131rt \u00e7izgisine paralel tutun<\/li>\n\n\n\n<li>G\u00f6vdede yuvarlanma: dirsekleriniz ve dizleriniz \u00fczerinde durarak bacaklar\u0131n\u0131z\u0131 uzat\u0131n ve g\u00f6vde hareketleriyle dairesel hareketler yap\u0131n<\/li>\n\n\n\n<li>Yine Marjaryasana: omurgay\u0131 kedi pozuyla telafi edin, s\u0131rt\u0131 \u00f6nce yukar\u0131 sonra a\u015fa\u011f\u0131 do\u011fru k\u0131v\u0131rarak<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu, her trimesterde ve her seviyede g\u00fcvenle uygulanabilecek, duru\u015f i\u00e7in rahat ve sakin bir yoga anlay\u0131\u015f\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unutmay\u0131n ki \u00f6nce do\u011fru tekni\u011fi olu\u015fturmak gerekir, esneklik ve kaslar\u0131n g\u00fc\u00e7lendirilmesi ise zamanla geli\u015fecektir. E\u011fer \u015fiddetli bir rahats\u0131zl\u0131k hissederseniz, egzersizi yapmay\u0131 b\u0131rakmal\u0131s\u0131n\u0131z. Do\u011fru teknik kurulumu i\u00e7in asanalar\u0131 bir e\u011fitmenin rehberli\u011finde veya web sitemizdeki video dersleri izleyerek yapman\u0131z\u0131 \u00f6neririz. Yoga seanslar\u0131, \u00f6zellikle hamile ve gen\u00e7 anneler i\u00e7in, keyif ve huzur vermelidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hepimize \u00e7ocukluktan itibaren s\u0131rt\u0131m\u0131z\u0131 d\u00fcz tutmam\u0131z \u00f6\u011fretilir, ancak hepimiz bu kurala uymay\u0131z. 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