{"id":10712,"date":"2020-11-26T19:27:27","date_gmt":"2020-11-26T16:27:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1186"},"modified":"2025-06-01T17:18:17","modified_gmt":"2025-06-01T14:18:17","slug":"ileri-seviye-yoga-zorlu-asanalar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ileri-seviye-yoga-zorlu-asanalar\/","title":{"rendered":"\u0130leri Seviye Yoga: Zorlu Asanalar"},"content":{"rendered":"\n

Hatha yoga’n\u0131n karma\u015f\u0131k unsurlar\u0131<\/h2>\n\n\n\n
\"\u0130leri<\/figure>\n\n\n\n

\u0130leri seviye yoga asanalar\u0131, hamilelik \u00f6ncesi d\u00fczenli dersler<\/a> alan, hamileli\u011fe kadar deneyimli olan ve fiziksel uygunluklar\u0131, iyi e\u011fitimli ve esnek kaslara sahip kad\u0131nlar i\u00e7in tasarlanm\u0131\u015f egzersizleri yapmalar\u0131na izin veren anne adaylar\u0131na \u00f6nerilir.<\/p>\n\n\n\n

Y\u00fcksek zorluk seviyesi asanalar kompleksi<\/h3>\n\n\n\n

Virabhadrasana I:<\/h4>\n\n\n\n

Sol diz b\u00fck\u00fclerek bacak mat \u00fczerinde paralel konumda, sa\u011f bacak d\u00fcz bir \u015fekilde geriye uzat\u0131l\u0131r, eller avu\u00e7 i\u00e7leri birle\u015ftirilmi\u015f \u015fekilde d\u00fcz ve ba\u015f \u00fczerinde yukar\u0131 kald\u0131r\u0131l\u0131r. Nefes serbest, s\u0131rt d\u00fcz, asana bir dakika boyunca yap\u0131l\u0131r ve sa\u011f diz b\u00fck\u00fclm\u00fc\u015f \u015fekilde tekrarlan\u0131r.<\/p>\n\n\n\n

Utthita Parsvakonasana:<\/h4>\n\n\n\n

Dizden b\u00fck\u00fcl\u00fc sa\u011f bacak ve arkaya uzat\u0131lm\u0131\u015f sol bacak ile \u00f6nceki pozisyondan g\u00f6vdeyi dik a\u00e7\u0131yla \u00e7eviriyoruz. Sa\u011f tarafa e\u011filirken, sol kol ba\u015f\u0131n \u00fczerine y\u00fckselir ve avu\u00e7 i\u00e7i sa\u011f aya\u011f\u0131n parmak ucuna ula\u015fmaya \u00e7al\u0131\u015f\u0131r.<\/p>\n\n\n\n

Kolayla\u015ft\u0131r\u0131lm\u0131\u015f Prasarita Padottanasana:<\/h4>\n\n\n\n

Ellerin parmaklar\u0131 bel k\u0131sm\u0131na dayanm\u0131\u015f, s\u0131rt hafif\u00e7e b\u00fck\u00fclm\u00fc\u015f, bacaklar d\u00fcz ve omuz geni\u015fli\u011finden daha geni\u015f bir \u015fekilde mata paralel olarak a\u00e7\u0131lm\u0131\u015f. \u0130leri ve geri e\u011filme hareketlerini ger\u00e7ekle\u015ftiriyoruz. Ellerinizi<\/a> avu\u00e7 i\u00e7i yere, bacaklar\u0131n\u0131z\u0131n aras\u0131na koyarak, bacaklar\u0131n\u0131z\u0131 s\u0131rayla dizden b\u00fckerek bir tarafa ve di\u011fer tarafa do\u011fru yuvarlanmalar yap\u0131n.<\/p>\n\n\n\n

Utkata Konasana:<\/h4>\n\n\n\n

Bacaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k bir metre aral\u0131kla a\u00e7arak, kal\u00e7alar\u0131n yere paralel olana kadar \u00e7\u00f6melin. Ayn\u0131 anda \u00f6ne do\u011fru e\u011filin ve g\u00f6vdenizi hafif\u00e7e \u00e7evirin, ellerinizle dizlerinizi iterek.<\/p>\n\n\n\n

Yuvarlanmalar:<\/h4>\n\n\n\n

\u2022 \u00d6ne do\u011fru bir ad\u0131m atarak (di\u011fer bacak d\u00fcz bir \u015fekilde geriye uzanm\u0131\u015f olarak) birka\u00e7 kez \u00f6ne-arkaya do\u011fru d\u00fcz bir s\u0131rtla yuvarlanmalar yap\u0131n ve uzamay\u0131 3-5 nefes d\u00f6ng\u00fcs\u00fcnde sabit tutun;<\/p>\n\n\n\n

\u2022 Bacaklar\u0131 mat boyunca olabildi\u011fince geni\u015f a\u00e7arak, dirseklerinizi yere indirip v\u00fccudunuzla \u00f6ne ve arkaya yuvarlan\u0131n.<\/p>\n\n\n\n

E\u011fer enine a\u00e7\u0131lma yapabiliyorsan\u0131z, tam a\u00e7\u0131lma ile egzersizleri yapabilirsiniz.<\/p>\n\n\n\n

Garudasana:<\/h4>\n\n\n\n

Ayakta yap\u0131l\u0131r, sa\u011f bacak sol baca\u011f\u0131n \u00fczerine dolan\u0131r ve dolan\u0131rken sol kol sa\u011f kol ile \u00e7aprazlan\u0131r. Kal\u00e7a eklemleri ayn\u0131 hatta bulunur, dirsekler omuz seviyesinde olur. Asana, di\u011fer kol ve bacak i\u00e7in \u00fcst pozisyonda ayna gibi tekrar edilir.<\/p>\n\n\n\n

Supta Virasana:<\/h4>\n\n\n\n

Diz \u00fcst\u00fcnde oturma pozisyonundan, dizler bir arada ve bald\u0131rlar mata yerle\u015ftirilmi\u015fken, s\u0131rt yava\u015f\u00e7a battaniye rulosu \u00fczerine geri \u00e7ekilir.<\/p>\n\n\n\n

Baddha Konasana:<\/h4>\n\n\n\n

\u2022 bacaklar\u0131n\u0131z\u0131 b\u00fckerek, ayak tabanlar\u0131n\u0131z\u0131 d\u0131\u015f taraflar\u0131yla birle\u015ftirip, dizlerinizle yere de\u011fmeye \u00e7al\u0131\u015farak oturun, bu esnada elleriniz arkan\u0131zda mindere dayan\u0131r;<\/p>\n\n\n\n

\u2022 ayaklar\u0131n\u0131z\u0131 ellerinizle tutarak, dirseklerinizi kullanarak dizlerinizi yanlara a\u00e7\u0131n ve ileri do\u011fru e\u011filin;<\/p>\n\n\n\n

\u2022 ileri e\u011filmeyi sabitleyip, nefes al\u0131rken pelvik taban kaslar\u0131n\u0131 s\u0131k\u0131n ve nefes verirken gev\u015fetin.<\/p>\n\n\n\n

Setu Bandhasana:<\/h4>\n\n\n\n

Dizleriniz b\u00fck\u00fcl\u00fc ve omuz geni\u015fli\u011finde a\u00e7\u0131kken, oturma pozisyonundan kal\u00e7an\u0131z\u0131 yatay pozisyona kadar kald\u0131r\u0131n, elleriniz minderde ve omuzlar\u0131n\u0131z \u00fczerinde durun veya ayn\u0131 poza uzat\u0131lm\u0131\u015f kollar\u0131n\u0131za dayanarak ge\u00e7in. Asanada kal\u00e7an\u0131z\u0131 yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirin.<\/p>\n\n\n\n

Fiziksel haz\u0131rl\u0131\u011f\u0131n\u0131z ve kendinizi iyi hissetmeniz durumunda, d\u00fcz kollar ve bacaklar \u00fczerinde tam k\u00f6pr\u00fc pozu yapabilirsiniz.<\/p>\n\n\n\n

Paschimottanasana:<\/h4>\n\n\n\n

Bacaklar a\u00e7\u0131k ve d\u00fcz bir \u015fekilde mindere oturularak yap\u0131l\u0131r. G\u00f6vde \u00f6ne e\u011filir, avu\u00e7lar topuklar\u0131 kavrar, kar\u0131n serbest\u00e7e bacaklar\u0131n aras\u0131nda yer al\u0131r. Bu pozisyonda birka\u00e7 nefes d\u00f6ng\u00fcs\u00fc boyunca rahatlay\u0131n ve kal\u0131n.<\/p>\n\n\n\n

Parivritta Janu Sirsasana Sirsasana:<\/h4>\n\n\n\n

Sa\u011f bacak dizden b\u00fck\u00fcl\u00fcr, topuk kas\u0131\u011fa yak\u0131n tutulur, sol d\u00fcz bacak yana do\u011fru a\u00e7\u0131l\u0131r. Sol eli sa\u011f dize koyarak, sa\u011f elle sol aya\u011fa ula\u015fmaya \u00e7al\u0131\u015farak sol baca\u011fa do\u011fru e\u011filin. Sonra hareketler, sa\u011f \u00f6r\u00fcl\u00fc baca\u011fa do\u011fru e\u011filerek tekrarlan\u0131r.<\/p>\n\n\n\n

Upavistha Konasana:<\/h4>\n\n\n\n

Bacaklar a\u00e7\u0131k ve d\u00fcz \u015fekilde mindere oturarak karn\u0131n\u0131z\u0131 mindere yat\u0131rmaya \u00e7al\u0131\u015f\u0131n. Bu s\u0131rada s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun, avu\u00e7lar serbest\u00e7e yerde bulunur.<\/p>\n\n\n\n

E\u011fer pozisyon rahatsa, \u00f6nkollar\u0131 mindere indirip, elleri kilit yap\u0131p \u00e7eneyi \u00fczerine koyabilirsiniz.<\/p>\n\n\n\n

Malasana:<\/h4>\n\n\n\n

Kal\u00e7alar yanlara a\u00e7\u0131k olarak tamamen \u00e7\u00f6melip, ellerinizi namaste pozisyonunda birle\u015ftirin ve pelvik taban kaslar\u0131 i\u00e7in egzersizler yap\u0131n, nefes al\u0131rken kaslar\u0131 s\u0131k\u0131n ve nefes verirken gev\u015fetin.<\/p>\n\n\n\n

Sarvangasana:<\/h4>\n\n\n\n

S\u0131rt \u00fcst\u00fc yatar pozisyondan, d\u00fcz bacaklar\u0131n\u0131z\u0131 ve kal\u00e7an\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131r\u0131n, dirseklerinizi mindere koyarak belinizi ellerinizle destekleyin. Destek omuzlara gelirken, parmak u\u00e7lar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca tavana uzat\u0131n.<\/p>\n\n\n\n

Komplike yoga unsurlar\u0131ndan olu\u015fan uygulamay\u0131, dinlenme ve rahatlama<\/a> ile Shavasana’da, kollar yanlara a\u00e7\u0131k \u015fekilde s\u0131rt \u00fcst\u00fc uzanarak tamamlamak faydal\u0131d\u0131r. Rahatl\u0131k i\u00e7in dizlerin alt\u0131na bir yast\u0131k konulabilir ve bacaklar hafif\u00e7e yanlara a\u00e7\u0131labilir. S\u0131rt \u00fcst\u00fc yat\u0131\u015f rahats\u0131z ediyorsa, kal\u00e7alar\u0131n aras\u0131na bir yast\u0131k yerle\u015ftirip \u00fcstteki baca\u011f\u0131 dizde b\u00fckerek yan yat\u0131labilir.<\/p>\n\n\n\n

\"\u0130leri<\/figure>\n\n\n\n

Do\u011fru uygulaman\u0131n p\u00fcf noktalar\u0131<\/h3>\n\n\n\n

1. Asanalar\u0131 yaparken s\u0131rt\u0131n\u0131z\u0131n yuvarlakla\u015fmamas\u0131 i\u00e7in bir yast\u0131\u011f\u0131n \u00fcst\u00fcne oturman\u0131z \u00f6nerilir.<\/p>\n\n\n\n

2. Asanlar aras\u0131nda kaslar\u0131 dinlendirmek ve gev\u015fetmek i\u00e7in egzersizler yapmak faydal\u0131d\u0131r.<\/p>\n\n\n\n

3. S\u0131rt\u00fcst\u00fc pozisyonundan yap\u0131lan asanalar i\u00e7in \u00f6nce yan yat\u0131p daha sonra s\u0131rt \u00fcst\u00fc d\u00f6nmelisiniz.<\/p>\n\n\n\n

4. A\u011fr\u0131l\u0131 hisler veya rahats\u0131zl\u0131klar\u0131n ortaya \u00e7\u0131kmas\u0131, pozdan \u00e7\u0131kmak veya egzersizleri ertelemek i\u00e7in bir sebeptir.<\/p>\n\n\n\n

Yoga’da zor pozlar, hamile kad\u0131nlar\u0131n kaslar\u0131n\u0131 yo\u011fun bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmas\u0131na ve fiziksel haz\u0131rl\u0131k seviyelerine uygun yeterli fiziksel y\u00fck sa\u011flamalar\u0131na olanak tan\u0131r. Ana asanalar ve y\u00fck dengeleyici egzersizlerle de\u011fi\u015fmeli y\u00fcksek zorluk seviyesinde detayl\u0131 bir yoga kursu, video dersinde<\/a> sunulmaktad\u0131r.<\/p>\n\n\n\n

\"\u0130leri<\/figure>\n","protected":false},"excerpt":{"rendered":"

Hatha yoga’n\u0131n karma\u015f\u0131k unsurlar\u0131 \u0130leri seviye yoga asanalar\u0131, hamilelik \u00f6ncesi d\u00fczenli dersler alan, hamileli\u011fe kadar deneyimli olan ve fiziksel uygunluklar\u0131, iyi e\u011fitimli ve esnek kaslara…<\/p>\n","protected":false},"author":11,"featured_media":6576,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\n\u0130leri Seviye Yoga: Hamileler i\u00e7in Zor Asanalar<\/title>\n<meta name=\"description\" content=\"\u0130leri seviye yoga asanalar\u0131, hamilelik \u00f6ncesi uzun s\u00fcre yoga yapm\u0131\u015f olan ileri seviye anne adaylar\u0131na \u00f6nerilir. 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