{"id":10716,"date":"2020-11-26T19:44:13","date_gmt":"2020-11-26T16:44:13","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1193"},"modified":"2025-06-01T17:18:47","modified_gmt":"2025-06-01T14:18:47","slug":"gogus-omurgasi-icin-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/gogus-omurgasi-icin-yoga\/","title":{"rendered":"G\u00f6\u011f\u00fcs Omurgas\u0131 \u0130\u00e7in Yoga"},"content":{"rendered":"\n

Omurga g\u00f6\u011f\u00fcs k\u0131sm\u0131 i\u00e7in hatha yoga pozlar\u0131<\/h2>\n\n\n\n

Omuz b\u0131\u00e7aklar\u0131 ve g\u00f6\u011f\u00fcs omurga b\u00f6lgesinde<\/a> a\u011fr\u0131 olu\u015ftu\u011funda, hamile kad\u0131nlar i\u00e7in yoga egzersizleri<\/a> faydal\u0131d\u0131r. Do\u011fu prati\u011fi, nazik bir gerilme y\u00f6n\u00fcnde hareket ederek \u015funlara katk\u0131 sa\u011flar:<\/p>\n\n\n\n

\u2022 rahats\u0131zl\u0131k ve a\u011fr\u0131l\u0131 hislerden kurtulma;<\/p>\n\n\n\n

\u2022 g\u00f6\u011f\u00fcs, omuz b\u00f6lgesi ve \u00fcst s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi;<\/p>\n\n\n\n

\u2022 duru\u015f d\u00fczeltme<\/a>;<\/p>\n\n\n\n

\u2022 g\u00f6\u011f\u00fcs kafesinin a\u00e7\u0131lmas\u0131 sonucunda nefes alman\u0131n<\/a> kolayla\u015fmas\u0131.<\/p>\n\n\n\n

Yoga seanslar\u0131, omurga g\u00f6\u011f\u00fcs k\u0131sm\u0131 osteokondrozunda da yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

G\u00f6\u011f\u00fcs k\u0131sm\u0131 i\u00e7in pozlar<\/h3>\n\n\n\n

Ba\u015flang\u0131\u00e7tan \u00f6nce, kaslar\u0131 ve ba\u011flar\u0131 \u0131s\u0131tmak i\u00e7in k\u0131sa bir \u0131s\u0131nma<\/a> gereklidir.<\/p>\n\n\n\n

\"Omurga<\/figure>\n\n\n\n

1. Ayaklar omuzlar\u0131n\u0131zdan daha geni\u015f bir \u015fekilde, sa\u011flam bir destek pozisyonunda yerle\u015ftirilir. Karn\u0131n\u0131z\u0131 bacaklar\u0131n\u0131z\u0131n aras\u0131na indirerek \u00f6ne e\u011filin. G\u00f6\u011f\u00fcs b\u00f6lgesini uzatmak i\u00e7in ellerinizi kilitleyip enseye koymak faydal\u0131 olabilir.<\/p>\n\n\n\n

2. Marjaryasana (Kedi Pozu<\/a>): Dizleriniz b\u00fck\u00fclm\u00fc\u015f, omuz geni\u015fli\u011fi kadar veya konfor i\u00e7in biraz daha geni\u015f bir \u015fekilde yerle\u015ftirilmi\u015f, kaval kemi\u011fi yere paralel, kollar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde kal\u00e7alar\u0131n\u0131za paralel olarak yerle\u015ftirin, avu\u00e7lar\u0131n\u0131z mat\u0131n \u00fczerinde olsun:<\/p>\n\n\n\n

\u2022 Omurgay\u0131 hareket ettirirken, \u00f6zellikle g\u00f6\u011f\u00fcs b\u00f6lgesine dikkat etmeye \u00e7al\u0131\u015farak – nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 yukar\u0131 do\u011fru yuvarlay\u0131n, nefes verirken ise mata do\u011fru kavis yap\u0131n;<\/p>\n\n\n\n

\u2022 G\u00f6vdenizi bir y\u00f6ne ve di\u011fer y\u00f6ne d\u00f6nd\u00fcrerek, d\u00fcz kollar\u0131n\u0131z\u0131 uzatarak ve ba\u015f\u0131n\u0131z\u0131 kal\u00e7aya ula\u015ft\u0131rmaya \u00e7al\u0131\u015farak destek al\u0131n;<\/p>\n\n\n\n

\u2022 yumu\u015fak ge\u00e7i\u015fler yap\u0131yoruz – g\u00f6vdeyi mata do\u011fru esneterek \u00f6ne e\u011filip ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcyoruz, s\u0131rt\u0131m\u0131z\u0131 yukar\u0131 do\u011fru b\u00fckerek. Ard\u0131ndan hareketleri ters y\u00f6nde tekrarl\u0131yoruz – dalga gibi s\u0131rt\u0131 yuvarlayarak \u00f6ne yuvarlan\u0131yoruz ve yerde geri hareket ediyoruz;<\/p>\n\n\n\n

\u2022 dizleri birbirine yakla\u015ft\u0131r\u0131yoruz ve egzersizi maksimum a\u00e7\u0131da yapmaya \u00e7al\u0131\u015farak dairesel d\u00f6n\u00fc\u015fler yap\u0131yoruz – s\u0131rt\u0131 yukar\u0131 do\u011fru b\u00fck\u00fcyoruz, ard\u0131ndan hafif\u00e7e yana gidiyoruz, mata e\u011filip di\u011fer yana ge\u00e7iyoruz, v\u00fccudumuzla bir varil \u00e7izer gibi;<\/p>\n\n\n\n

\u2022 omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f ellerle \u015f\u0131nav \u00e7ekiyoruz. E\u011fer kolay geliyorsa, \u00e7enemiz neredeyse yere de\u011fiyor, zor geliyorsa, dirsekleri hafif\u00e7e b\u00fck\u00fcyoruz. Bu arada dizler yerde, alt bacaklar mat \u00fczerinde dururken, kal\u00e7am\u0131z yukar\u0131da kal\u0131yor.
<\/p>\n\n\n\n

\"Omurga<\/figure>\n\n\n\n


3. Kedi Pozisyonundan e\u011fik kollara ge\u00e7iyoruz, yere dirsekler \u00f6n kolun uzunlu\u011fu kadar mesafede, avu\u00e7lar\u0131m\u0131z\u0131 birle\u015ftiriyoruz. Nefes al\u0131rken, v\u00fccudu \u00f6ne yuvarl\u0131yoruz, \u00e7eneyle yere dokunmaya \u00e7al\u0131\u015f\u0131yoruz, nefes verirken ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcyoruz.<\/p>\n\n\n\n

4. G\u00f6\u011f\u00fcs omurgas\u0131 la\u015ft\u0131rmalar\u0131<\/a>: Minderin \u00fczerinde oturuyoruz – sol bacak bedenin \u00f6n\u00fcnde b\u00fck\u00fclm\u00fc\u015f, topuk m\u00fcmk\u00fcn oldu\u011funca kas\u0131k b\u00f6lgesine yak\u0131n, sa\u011f baca\u011f\u0131n kal\u00e7as\u0131 arkaya do\u011fru uzat\u0131lm\u0131\u015f, ellerin parmaklar\u0131 yere bedenin iki yan\u0131ndan destek al\u0131yor – bedeni sa\u011fa do\u011fru d\u00f6nd\u00fcr\u00fcyoruz ve pozisyonu 2-3 nefes d\u00f6ng\u00fcs\u00fc boyunca sabitliyoruz. Ard\u0131ndan bacaklar\u0131n pozisyonunu de\u011fi\u015ftirip, sola do\u011fru d\u00f6n\u00fcyoruz.<\/p>\n\n\n\n

5. Virabhadrasana I (Sava\u015f\u00e7\u0131 Pozu): Sa\u011f bacakla geni\u015f bir ad\u0131m at\u0131yoruz, sol baca\u011f\u0131 parmak u\u00e7lar\u0131m\u0131za dayayarak geriye do\u011fru uzat\u0131yoruz, namaste \u015feklinde birle\u015ftirdi\u011fimiz avu\u00e7lar\u0131m\u0131z\u0131 ba\u015f\u0131m\u0131z\u0131n \u00fczerine do\u011frultarak, kollar\u0131m\u0131z\u0131 tamamen d\u00fczle\u015ftiriyoruz. E\u011fer rahatsa, bu pozisyonda duru\u015fumuzu daha da al\u00e7altarak, kal\u00e7am\u0131z\u0131 yere do\u011fru indirebiliriz. Pozu tutuyoruz, sonras\u0131nda:<\/p>\n\n\n\n

\u2022 Birle\u015fmi\u015f ellerimizi \u00f6ne do\u011fru uzat\u0131yoruz ve arka aya\u011f\u0131n topu\u011funu geri uzatarak d\u00fcz bir \u00e7izgi olu\u015fturuyoruz;<\/p>\n\n\n\n

\u2022 Sol dizimizi mata yerle\u015ftirip, sa\u011f aya\u011f\u0131 biraz daha ileri al\u0131yoruz, avu\u00e7 i\u00e7lerini sa\u011f dizin \u00fczerine koyup hafif\u00e7e kendimizden uza\u011fa itiyoruz veya avu\u00e7 i\u00e7lerini arkada birbirine namaste pozisyonunda getirip g\u00f6\u011f\u00fcs b\u00f6lgesinde hafif bir geriye e\u011filme yap\u0131yoruz.<\/p>\n\n\n\n

6. Prasarita Padottanasana Varyasyonu (Geni\u015f A\u00e7\u0131l\u0131 \u00d6ne E\u011filmi\u015f Duru\u015f): Ayaklar\u0131m\u0131z\u0131 mat boyunca m\u00fcmk\u00fcn oldu\u011funca geni\u015f a\u00e7\u0131yoruz, d\u00fcz kollar\u0131m\u0131za dayanarak \u00f6ne e\u011filiyoruz, bu pozisyonda sa\u011f kolu yukar\u0131 kald\u0131rarak hafif bir b\u00fck\u00fclme ve g\u00f6\u011f\u00fcs a\u00e7ma yap\u0131yoruz, sonra kolu mata indirip sol kolu yukar\u0131 kald\u0131rarak di\u011fer tarafa do\u011fru g\u00f6vdeyi \u00e7eviriyoruz.<\/p>\n\n\n\n

\"Omurga<\/figure>\n\n\n\n

Daha zor bir varyasyonda sa\u011f avu\u00e7 sol aya\u011fa yerle\u015ftirilir, sol kol yukar\u0131 kald\u0131r\u0131l\u0131r ve sola do\u011fru bir b\u00fck\u00fclme yap\u0131l\u0131r, ard\u0131ndan sol avu\u00e7 sa\u011f aya\u011fa yerle\u015ftirilip sa\u011f kol yukar\u0131 kald\u0131r\u0131larak hareket tekrarlan\u0131r.<\/p>\n\n\n\n

\"Omurga<\/figure>\n\n\n\n

S\u0131rt k\u0131sm\u0131ndaki e\u011frili\u011fi gidermek i\u00e7in Adho Mukha Svanasana (A\u015fa\u011f\u0131 Bakan K\u00f6pek Pozu) ile uzan\u0131yoruz. <\/p>\n\n\n\n

Direkt bacaklar ve kollar ile yere basarak v\u00fccudu yerden a\u00e7\u0131yla kald\u0131r\u0131yoruz. Kal\u00e7a yukar\u0131ya do\u011fru kalkar, ba\u015f\u0131 yere daha fazla yakla\u015ft\u0131rarak g\u00f6\u011f\u00fcs b\u00f6lgesindeki omurgay\u0131 daha iyi esnetmeye \u00e7al\u0131\u015f\u0131r\u0131z. Bacak kaslar\u0131 yeterince esnek de\u011filse, s\u0131rt\u0131n d\u00fcz kalmas\u0131na dikkat ederek bacaklar\u0131 hafif\u00e7e dizlerde b\u00fckebilirsiniz.<\/p>\n\n\n\n

Nelere Dikkat Edilmeli?<\/h3>\n\n\n\n

\u2022 Kedi Pozu’ndaki rulolarda ellerimizi omuz geni\u015fli\u011finde tutmaya \u00e7al\u0131\u015f\u0131r\u0131z ve onlar\u0131 v\u00fccuttan uzakla\u015ft\u0131rmamaya \u00f6zen g\u00f6steririz.<\/p>\n\n\n\n

\u2022 \u015e\u0131nav \u00e7ekerken dirsekler v\u00fccudun yan\u0131ndan geriye do\u011fru gider, kollar\u0131 geni\u015f yaymamal\u0131y\u0131z.<\/p>\n\n\n\n

\u2022 Burgu yaparken s\u0131rt\u0131 d\u00fcz tutar, ba\u015f\u0131n tepe noktas\u0131n\u0131 yukar\u0131ya do\u011fru kald\u0131r\u0131r, omuzun \u00fcst\u00fcnden bakar\u0131z.<\/p>\n\n\n\n

\u2022 V\u00fccutta olu\u015fan rahats\u0131zl\u0131k hissi, kar\u0131n b\u00f6lgesinde a\u011fr\u0131 ve rahats\u0131zl\u0131k durumu pozisyondan \u00e7\u0131k\u0131\u015f veya \u00e7al\u0131\u015fmay\u0131 sona erdirme ile giderilmelidir.<\/p>\n\n\n\n

Gebelik d\u00f6nemindeki orta d\u00fczeydeki haz\u0131rl\u0131k seviyesine<\/a> sahiplere y\u00f6nelik s\u0131rt b\u00f6lgesi yoga egzersizleri i\u00e7in video dersi<\/a> web sitesinde mevcuttur. Pozlar\u0131n farkl\u0131 uygulama \u015fekilleri mevcuttur ve bunlar\u0131n aras\u0131ndan hislere ve hamilelik d\u00f6nemine g\u00f6re uygun olan\u0131 se\u00e7mek m\u00fcmk\u00fcnd\u00fcr.<\/p>\n","protected":false},"excerpt":{"rendered":"

Omurga g\u00f6\u011f\u00fcs k\u0131sm\u0131 i\u00e7in hatha yoga pozlar\u0131 Omuz b\u0131\u00e7aklar\u0131 ve g\u00f6\u011f\u00fcs omurga b\u00f6lgesinde a\u011fr\u0131 olu\u015ftu\u011funda, hamile kad\u0131nlar i\u00e7in yoga egzersizleri faydal\u0131d\u0131r. Do\u011fu prati\u011fi, nazik bir…<\/p>\n","protected":false},"author":11,"featured_media":6595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler \u0130\u00e7in S\u0131rt\u0131n \u00dcst B\u00f6lgesi Yoga Egzersizleri<\/title>\n<meta name=\"description\" content=\"S\u0131rt\u0131n \u00fcst b\u00f6lgesi i\u00e7in yoga kaslar\u0131n\u0131 esnetme ve yava\u015f, d\u00fczenli hareketler yapma, omurga \u00fczerindeki a\u015f\u0131r\u0131 y\u00fcklenmeden, fiziksel aktivite eksikli\u011finden ve yanl\u0131\u015f duru\u015ftan kaynaklanan rahats\u0131zl\u0131klar\u0131n giderilmesine yard\u0131mc\u0131 olur.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, 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