{"id":10714,"date":"2020-11-26T19:35:35","date_gmt":"2020-11-26T16:35:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1190"},"modified":"2025-06-01T17:18:29","modified_gmt":"2025-06-01T14:18:29","slug":"yogada-burgu-pozlari","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/yogada-burgu-pozlari\/","title":{"rendered":"Yoga’da Burgu Pozlar\u0131"},"content":{"rendered":"\n

Yogada burgu pozisyonlar\u0131<\/h2>\n\n\n\n

Yogadaki burgu pozisyonlar\u0131, omurgaya zarar vermemek veya burkulma ya\u015famamak i\u00e7in dikkat ve yumu\u015fak hareketler gerektirir, bu y\u00fczden yoga prati\u011finde \u00f6zel bir yeri vard\u0131r. G\u00f6vdeyi do\u011fal konumuna g\u00f6re 90 derece d\u00f6nd\u00fcrmeye \u00e7al\u0131\u015fmak do\u011fru de\u011fildir. Burgular, her anne aday\u0131 i\u00e7in rahat ve bireysel bir a\u00e7\u0131da yap\u0131l\u0131r. Bu durumda, g\u00fcnl\u00fck yoga prati\u011fi<\/a> burgu pozlar\u0131yla sa\u011fl\u0131\u011fa belirgin olumlu bir sonu\u00e7 getirebilir.<\/p>\n\n\n\n

\"Yogada<\/figure>\n\n\n\n

Burgu Asanalar\u0131n\u0131n Faydalar\u0131<\/h3>\n\n\n\n

Yogadaki burgu pozlar\u0131n\u0131n terap\u00f6tik etkisi \u015f\u00f6yle \u00f6zetlenebilir:<\/p>\n\n\n\n

\u2022 Ya\u011f birikimlerinin azalt\u0131lmas\u0131;<\/p>\n\n\n\n

\u2022 Sindirim sisteminin uyar\u0131lmas\u0131 ve kar\u0131n organlar\u0131n\u0131n hafif\u00e7e masaj\u0131;<\/p>\n\n\n\n

\u2022 g\u00f6\u011f\u00fcs ve bel b\u00f6lgelerindeki a\u011fr\u0131lar\u0131n giderilmesi;<\/p>\n\n\n\n

\u2022 \u00fcreme fonksiyonunun normalle\u015ftirilmesi;<\/p>\n\n\n\n

\u2022 s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi;<\/p>\n\n\n\n

\u2022 yorgunluk ve kas gerginli\u011finin giderilmesi;<\/p>\n\n\n\n

\u2022 olumsuz d\u00fc\u015f\u00fcncelerden kurtulma ve pozitif enerji ile dolma.<\/p>\n\n\n\n

Hatha yoga’n\u0131n b\u00fck\u00fclm\u00fc\u015f pozlar\u0131n\u0131n uygulanmas\u0131na ili\u015fkin kontrendikasyonlar aras\u0131nda son zamanlarda ge\u00e7irilen ameliyatlar ve omurga yaralanmalar\u0131, alevlenme a\u015famas\u0131ndaki osteokondroz ve hamilelik s\u0131ras\u0131nda ortaya \u00e7\u0131kabilecek bireysel komplikasyonlar bulunur. Bu nedenle, egzersizlere ba\u015flamadan \u00f6nce doktorunuza dan\u0131\u015farak v\u00fccudunuza ve bebe\u011finizin geli\u015fimine zarar vermemek \u00f6nemlidir.<\/p>\n\n\n\n

\u00c7evirmeli egzersizler s\u0131ras\u0131nda s\u0131rt kaslar\u0131n\u0131n uzamas\u0131<\/a> ger\u00e7ekle\u015fir, bu do\u011fal ve do\u011fru yap\u0131ld\u0131\u011f\u0131nda g\u00fcvenli bir s\u00fcre\u00e7tir. Omurgan\u0131n d\u00f6n\u00fc\u015f\u00fc g\u00f6\u011f\u00fcs b\u00f6lgesinde 30-40 derece a\u00e7\u0131yla yap\u0131lmal\u0131, g\u00f6vdeyi maksimum d\u00f6nd\u00fcrmek i\u00e7in ellerle kuvvet uygulamak tehlikeli ve sa\u011fl\u0131k i\u00e7in zararl\u0131d\u0131r.<\/p>\n\n\n\n

\"Yogada<\/figure>\n\n\n\n

Egzersiz Kompleksi<\/h3>\n\n\n\n

Yoga prati\u011fi, hamilelik s\u0131ras\u0131nda yap\u0131lmas\u0131 kolay ve gelecekteki annelere fayda sa\u011flayan twist’li asanalar\u0131 i\u00e7erir. Egzersizlere ba\u015flamadan \u00f6nce kaslar ve ba\u011flar i\u00e7in k\u00fc\u00e7\u00fck bir \u0131s\u0131nma yap\u0131l\u0131r. Dersler s\u0131ras\u0131nda bedenindeki hislere ve genel sa\u011fl\u0131\u011f\u0131n\u0131za dikkat etmeli, herhangi bir rahats\u0131zl\u0131k hissetti\u011finizde asanay\u0131 ger\u00e7ekle\u015ftirmeyi b\u0131rakmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n

Utthita Konasana (Tanr\u0131\u00e7a Pozu):<\/h4>\n\n\n\n

Bacaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k bir metre geni\u015fli\u011finde a\u00e7\u0131n, biraz \u00e7\u00f6melin ve kal\u00e7alar\u0131n\u0131z\u0131, uyluklar\u0131n yatay oldu\u011fu bir pozisyonda tutun. G\u00f6vdenizi \u00f6ne do\u011fru e\u011ferek, dizlerinize ellerinizle destek vererek iki yana k\u00fc\u00e7\u00fck b\u00fck\u00fclmeler yap\u0131n ve s\u0131rayla onlar\u0131 geriye do\u011fru itin.<\/p>\n\n\n\n

Prasarita Padottanasana (Geni\u015f A\u00e7\u0131yla \u00d6ne E\u011filme Duru\u015fu) Varyasyonlar\u0131:<\/h4>\n\n\n\n

Ayaklar\u0131 minder boyunca olabildi\u011fince geni\u015f a\u00e7arak, d\u00fcz kollar\u0131n \u00fczerinde \u00f6ne e\u011filiyoruz, bu pozisyonda:<\/p>\n\n\n\n

\u2022 Sa\u011f kolu yukar\u0131 kald\u0131r\u0131yoruz, g\u00f6vdeyi onun ard\u0131ndan \u00e7eviriyoruz, kolu mindere indiriyoruz ve al\u0131\u015ft\u0131rmay\u0131 di\u011fer tarafa, sol kolu kald\u0131rarak tekrar ediyoruz;<\/p>\n\n\n\n

\u2022 Sa\u011f eli sol aya\u011f\u0131n \u00fcst\u00fcne koyuyoruz, sol kolu yukar\u0131 kald\u0131rarak sola do\u011fru b\u00fck\u00fcl\u00fcyoruz, ellerin pozisyonunu de\u011fi\u015ftiriyoruz ve sa\u011f kolu kald\u0131rarak sa\u011f tarafa d\u00f6n\u00fc\u015f yap\u0131yoruz.<\/p>\n\n\n\n

Hamilelik s\u0131ras\u0131nda kar\u0131n i\u00e7in rahat bir yer sa\u011flamak amac\u0131yla kal\u00e7alar ayr\u0131larak uygulanan Parivritta Virasana (B\u00fck\u00fclmeli Kahraman Pozu) varyasyonlar\u0131:<\/p>\n\n\n\n

Mat\u0131n \u00fczerine oturuyoruz, sol bacak v\u00fccut \u00f6n\u00fcnde b\u00fck\u00fcl\u00fc ve topuk m\u00fcmk\u00fcn oldu\u011funca kas\u0131k b\u00f6lgesine yak\u0131n, sa\u011f bacak kal\u00e7as\u0131n\u0131n arkas\u0131na do\u011fru \u00e7ekili:<\/p>\n\n\n\n

\u2022 v\u00fccudu sa\u011fa do\u011fru \u00e7eviriyoruz, ellerin parmaklar\u0131 v\u00fccudun iki yan\u0131nda mata dayan\u0131yor, bu pozisyonu 2-3 nefes boyunca koruyoruz;<\/p>\n\n\n\n

\u2022 sa\u011f aya\u011f\u0131 sol aya\u011f\u0131n \u00f6n\u00fcnde mata koyarak, sol el sol kal\u00e7an\u0131n arkas\u0131nda zemine dayan\u0131yor ve sa\u011f elle sa\u011f baca\u011f\u0131n dizini sar\u0131yoruz, sola do\u011fru b\u00fck\u00fcl\u00fcyoruz. Ba\u015f\u0131n tepesinin yukar\u0131 y\u00f6neldi\u011fi, karn\u0131n a\u00e7\u0131k ve kal\u00e7alar aras\u0131nda rahat bir \u015fekilde yer ald\u0131\u011f\u0131, bak\u0131\u015f\u0131n sa\u011f omzun \u00fczerinden oldu\u011fu bir pozisyondur.<\/p>\n\n\n\n

Daha sonra hareketleri di\u011fer tarafa do\u011fru tekrarl\u0131yoruz.<\/p>\n\n\n\n

Marjaryasana’dan (Kedi Pozu<\/a>) yap\u0131lan d\u00f6n\u00fc\u015f:<\/h4>\n\n\n\n

Dizler omuz geni\u015fli\u011finde a\u00e7\u0131k, ayaklar parmak u\u00e7lar\u0131yla mindere dayan\u0131yor. Sa\u011f kolumuzu mindere koyuyor, omzumuza de\u011fdiriyoruz, sol kolumuzu s\u0131rt\u0131m\u0131z\u0131n arkas\u0131na ge\u00e7irip avu\u00e7 i\u00e7ini sa\u011f uylu\u011fun i\u00e7 taraf\u0131na koyuyoruz. Bu pozisyonu 3-5 nefes d\u00f6ng\u00fcs\u00fc boyunca sabit tutuyoruz. Sol kol mindere dayal\u0131 olarak ayn\u0131 egzersizi tekrarl\u0131yoruz.<\/p>\n\n\n\n

B\u00fck\u00fclme pozisyonlar\u0131nda g\u00fcvenlik kurallar\u0131n\u0131 ihmal etmek mevcut omurga hastal\u0131klar\u0131n\u0131n \u015fiddetlenmesine, sinir u\u00e7lar\u0131n\u0131n s\u0131k\u0131\u015fmas\u0131na ve sa\u011fl\u0131\u011f\u0131n\u0131za zarar vermeye yol a\u00e7abilir. Yoga b\u00fck\u00fclme pozlar\u0131, video kurslar\u0131n\u0131n<\/a> talimatlar\u0131na tam olarak uyarak ve bir e\u011fitmenin rehberli\u011finde ger\u00e7ekle\u015ftirilmesi faydal\u0131d\u0131r.<\/p>\n\n\n\n

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

Yogada burgu pozisyonlar\u0131 Yogadaki burgu pozisyonlar\u0131, omurgaya zarar vermemek veya burkulma ya\u015famamak i\u00e7in dikkat ve yumu\u015fak hareketler gerektirir, bu y\u00fczden yoga prati\u011finde \u00f6zel bir yeri…<\/p>\n","protected":false},"author":11,"featured_media":6583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in Yoga Burulma Pozlar\u0131 | Momslab<\/title>\n<meta name=\"description\" content=\"G\u00fcnl\u00fck burulmal\u0131 yoga prati\u011fi hamile sa\u011fl\u0131\u011f\u0131 i\u00e7in belirgin olumlu sonu\u00e7lar getirebilir. 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