{"id":10718,"date":"2020-11-26T19:50:42","date_gmt":"2020-11-26T16:50:42","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1196"},"modified":"2025-06-01T17:19:15","modified_gmt":"2025-06-01T14:19:15","slug":"evde-hatha-yoga-icin-ne-gerekir","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/evde-hatha-yoga-icin-ne-gerekir\/","title":{"rendered":"Evde Hatha-Yoga: Ba\u011f\u0131ms\u0131z Egzersizler \u0130\u00e7in Ne Gerekir?"},"content":{"rendered":"\n

Evde Yoga Egzersizleri \u0130\u00e7in Neler Gereklidir?<\/h2>\n\n\n\n

Her ya\u015fta ve fiziksel uygunluk seviyeniz ne olursa olsun, yoga yapmaya kendi ba\u015f\u0131n\u0131za ba\u015flamak i\u00e7in ge\u00e7 de\u011fil. Evde yoga yapmak hamilelerin rahat bir ortamda ve uygun zamanlarda \u00e7al\u0131\u015fmas\u0131na olanak tan\u0131r, egzersiz s\u00fcresini ve asanalar\u0131n yap\u0131lma h\u0131z\u0131n\u0131 kendi sa\u011fl\u0131k durumlar\u0131na g\u00f6re se\u00e7melerine izin verir.<\/p>\n\n\n\n

\"Evde<\/figure>\n\n\n\n

Yoga Egzersizlerine Haz\u0131rl\u0131k<\/h3>\n\n\n\n

Do\u011fu prati\u011fi, b\u00fcy\u00fck terap\u00f6tik etkisinin yan\u0131 s\u0131ra, omurga yaralanmalar\u0131 ve son d\u00f6nem ameliyatlar, alevlenme a\u015famas\u0131ndaki osteokondroz, d\u00fc\u015f\u00fck tehdidi ve erken do\u011fum, toksikoz, hipertansiyon ve di\u011ferleri gibi kontrendikasyonlara sahiptir. Bu nedenle, evde yoga pozisyonlar\u0131na ba\u015flamadan \u00f6nce, hamilelik s\u00fcrecini izleyen bir doktora dan\u0131\u015farak, anne ve gelecekteki bebe\u011fin sa\u011fl\u0131\u011f\u0131 \u00fczerindeki olas\u0131 olumsuz sonu\u00e7lar\u0131 \u00f6nlemek \u00f6nemlidir.<\/p>\n\n\n\n

Yoga ile tan\u0131\u015f\u0131rken<\/a>, v\u00fccudu temizleme prati\u011fi yapmak faydal\u0131 olabilir, bunun ana noktalar\u0131 sitedeki makalede a\u00e7\u0131klanm\u0131\u015ft\u0131r. E\u011fer anne aday\u0131 toksinlerden kurtulma ihtiyac\u0131 hissediyorsa ve belirtilen i\u015flem i\u00e7in bir kontrendikasyon yoksa, yogik temizlik v\u00fccudu yenilemeye<\/a> yard\u0131mc\u0131 olacak, daha rahat nefes almay\u0131<\/a> sa\u011flayacak ve \u00e7al\u0131\u015fmalara ba\u015flamak i\u00e7in enerji ve g\u00fcven verecektir.<\/p>\n\n\n\n

\"Evde<\/figure>\n\n\n\n

Hamileler<\/a> i\u00e7in \u00f6zel olarak haz\u0131rlanan programlar<\/a> sayesinde yoga pozlar\u0131n\u0131 kendi ba\u015f\u0131n\u0131za \u00f6\u011frenmek olduk\u00e7a konforludur. Sitedeki egzersiz programlar\u0131, hamile kad\u0131nlar\u0131n fiziksel haz\u0131rl\u0131k seviyelerine ve zorluk derecelerine g\u00f6re ayr\u0131lm\u0131\u015f egzersizler i\u00e7erir; bu egzersizler belirli kas gruplar\u0131n\u0131 hedef al\u0131r ve hamilelik s\u0131ras\u0131nda s\u0131k\u00e7a kar\u015f\u0131la\u015f\u0131lan rahats\u0131zl\u0131k ve a\u011fr\u0131lar\u0131n giderilmesine yard\u0131mc\u0131 olur. Sunulan seanslar, farkl\u0131 s\u00fcrelerde olup, tatmin edici bir h\u0131zda ve ho\u015f bir m\u00fczik e\u015fli\u011finde bir e\u011fitmen taraf\u0131ndan yap\u0131l\u0131r.<\/p>\n\n\n\n

Yogada neler getirilmelidir?<\/h3>\n\n\n\n

Yoga prati\u011fine ba\u015flamadan \u00f6nce, mobilyalardan ve dikkati da\u011f\u0131tan nesnelerden ar\u0131nm\u0131\u015f bir alan se\u00e7mek gerekir. E\u011fer ayr\u0131 bir oda varsa ve derslerden \u00f6nce havaland\u0131r\u0131labiliyorsa daha iyidir. Egzersizleri spor mat\u0131 veya \u00f6zel yoga mat\u0131 \u00fczerinde yapmak faydal\u0131d\u0131r, e\u011fer bunlar yoksa katlanm\u0131\u015f bir battaniye \u00fczerinde yap\u0131lmas\u0131 kabul edilebilir.<\/p>\n\n\n\n

\"Evde<\/figure>\n\n\n\n

V\u00fccudun nefes almas\u0131 i\u00e7in tecr\u00fcbeli yogiler, minimum miktarda k\u0131yafetle \u00e7al\u0131\u015fmay\u0131 \u00f6nerir. Egzersiz i\u00e7in do\u011frudan hareketi k\u0131s\u0131tlamayan, \u00e7e\u015fitli tokalardan ka\u00e7\u0131n\u0131larak do\u011fal malzemelerden yap\u0131lm\u0131\u015f k\u0131yafetler tercih edilmelidir. \u0130\u00e7 \u00e7ama\u015f\u0131r\u0131 ise minimum diki\u015fli ve rahats\u0131zl\u0131k verebilecek s\u00fcslemelerden ar\u0131nd\u0131r\u0131lm\u0131\u015f olmal\u0131d\u0131r. Egzersizler \u00e7\u0131plak ayakla yap\u0131l\u0131r.<\/p>\n\n\n\n

Evde yoga i\u00e7in spor ma\u011fazalar\u0131ndan temin edilebilecek ya da evde mevcut e\u015fyalarla de\u011fi\u015ftirilebilecek ekipmanlara ihtiya\u00e7 vard\u0131r:<\/p>\n\n\n\n

\u2022 kay\u0131\u015f;<\/p>\n\n\n\n

\u2022 rulo yast\u0131k;<\/p>\n\n\n\n

\u2022 k\u00fc\u00e7\u00fck bir yast\u0131k.<\/p>\n\n\n\n

Kemer kullan\u0131m\u0131, kaslar yeterince esnek de\u011filse ve do\u011fru pozisyonu almak zorlay\u0131c\u0131 olursa, kollar\u0131n ve bacaklar\u0131n sabitlenmesini kolayla\u015ft\u0131r\u0131r. Asanalar s\u0131ras\u0131nda bele bask\u0131y\u0131 azaltmak i\u00e7in belin alt\u0131na bir rulo yast\u0131k yerle\u015ftirilir, bu rulo haline getirilmi\u015f bir battaniye ile de\u011fi\u015ftirilebilir. Hamilelik s\u0131ras\u0131nda egzersizleri rahat\u00e7a yapmak i\u00e7in bir yast\u0131k da i\u015fe yarar. Onu le\u011fenin alt\u0131na koyarak s\u0131rt\u0131 daha kolay dik tutabilir ve karn\u0131n \u00fczerindeki bask\u0131y\u0131 azaltmak i\u00e7in bacaklar aras\u0131na s\u0131k\u0131\u015ft\u0131rabilirsiniz.<\/p>\n\n\n\n

Yoga konusunda kendi kendine e\u011fitim, video dersleri<\/a> yard\u0131m\u0131 olmadan m\u00fcmk\u00fcn de\u011fildir, bu dersler asanalar\u0131n<\/a> do\u011fru \u015fekilde nas\u0131l yap\u0131laca\u011f\u0131n\u0131 g\u00f6rsel olarak g\u00f6rmeyi ve onlar\u0131 g\u00fcvenli bir \u015fekilde \u00f6\u011frenme tekni\u011fiyle tan\u0131\u015fmay\u0131 sa\u011flar. Sitede uygun bir egzersiz kompleksi se\u00e7erek, hamilelik s\u0131ras\u0131nda evde prati\u011fe ba\u015flayabilir, hareketlerinizi e\u011fitmenle birlikte tekrar edebilir ve videodaki \u00f6nerilere uyarak yapabilirsiniz.<\/p>\n\n\n\n

\"Evde<\/figure>\n\n\n\n

Yoga ile g\u00fcnde 15-20 dakika ge\u00e7iren bir anne aday\u0131, yak\u0131nda enerji art\u0131\u015f\u0131 hissedecek, kendini daha iyi hissedecek, do\u011fru nefes almay\u0131 \u00f6\u011frenecek ve \u00e7evresinde olanlara pozitif bakmay\u0131 ba\u015faracakt\u0131r. Do\u011fu jimnasti\u011fi, t\u00fcm v\u00fccut \u00fczerinde kapsaml\u0131 bir etki sa\u011flar, zararl\u0131 al\u0131\u015fkanl\u0131klardan kurtulmaya ve \u00f6z-fark\u0131ndal\u0131\u011f\u0131 de\u011fi\u015ftirmeye yard\u0131mc\u0131 olur, \u00e7\u00fcnk\u00fc yoga sadece bir spor jimnasti\u011fi de\u011fil, ruh ve beden uyumunu hedefleyen \u00f6zel bir ya\u015fam tarz\u0131d\u0131r.<\/p>\n\n\n\n

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

Evde Yoga Egzersizleri \u0130\u00e7in Neler Gereklidir? Her ya\u015fta ve fiziksel uygunluk seviyeniz ne olursa olsun, yoga yapmaya kendi ba\u015f\u0131n\u0131za ba\u015flamak i\u00e7in ge\u00e7 de\u011fil. Evde yoga…<\/p>\n","protected":false},"author":11,"featured_media":6606,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nEvde Yoga - Kendi Kendine Antrenmanlar | Momslab<\/title>\n<meta name=\"description\" content=\"Yogaya kendi kendinize ba\u015flaman\u0131n yollar\u0131n\u0131 ke\u015ffedin. 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