{"id":10720,"date":"2020-11-26T19:57:47","date_gmt":"2020-11-26T16:57:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1199"},"modified":"2025-06-01T17:19:56","modified_gmt":"2025-06-01T14:19:56","slug":"basit-yoga-asanalari-hamileler-icin-kolay-pozlar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/basit-yoga-asanalari-hamileler-icin-kolay-pozlar\/","title":{"rendered":"Basit Yoga Asanalar\u0131: Hamileler \u0130\u00e7in Kolay Pozlar"},"content":{"rendered":"\n

Hamileler i\u00e7in basit yoga pozlar\u0131<\/h2>\n\n\n\n

Ba\u015flang\u0131\u00e7 yoga pozisyonlar\u0131, spora daha \u00f6nce hi\u00e7 ba\u015flamam\u0131\u015f anne adaylar\u0131 i\u00e7in bile zorluk \u00e7\u0131karmayacakt\u0131r. \u00c7\u00fcnk\u00fc bu pozisyonlar, karma\u015f\u0131kl\u0131k a\u00e7\u0131s\u0131ndan birka\u00e7 varyasyona sahiptir ve y\u00fck\u00fc hafifleten ekipmanlar kullan\u0131larak ger\u00e7ekle\u015ftirilir. \u0130yi bir fiziksel haz\u0131rl\u0131\u011fa<\/a> sahip, uzun s\u00fcre boyunca do\u011fu jimnasti\u011fini<\/a> uygulayan hamileler i\u00e7in, basit pozisyonlar\u0131 g\u00fcnl\u00fck yoga program\u0131na<\/a> dahil etmek, zor egzersizler<\/a> aras\u0131nda rahatlat\u0131c\u0131 ve dengeleyici unsurlar olarak faydal\u0131d\u0131r.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Basit Yoga Pozisyonlar\u0131<\/h3>\n\n\n\n

Asanalardaki<\/a> hareketler, pozisyona g\u00fcvenli bir \u015fekilde girip \u00e7\u0131kma kurallar\u0131na uyularak yava\u015f\u00e7a uygulan\u0131r. Herhangi bir rahats\u0131zl\u0131k hissedilirse egzersizleri b\u0131rakmak \u00f6nerilir. Yoga i\u00e7in hafif pozisyonlarda v\u00fccudun do\u011fru duru\u015fu foto\u011fraflarda g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n

Shavasana (Ceset Pozu)<\/h4>\n\n\n\n

V\u00fccut gev\u015femesi i\u00e7in<\/a> yogadaki ilk asana, nefesi d\u00fczeltmeye ve pratikten sonra dinlenmeye yard\u0131mc\u0131 olur, sakinle\u015fir ve gereksiz d\u00fc\u015f\u00fcncelerden zihni ar\u0131nd\u0131r\u0131r:<\/p>\n\n\n\n

S\u0131rt \u00fcst\u00fc uzan\u0131n, kollar\u0131n\u0131z\u0131 v\u00fccuttan yana do\u011fru a\u00e7arak ve dizlerinizin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koyarak. S\u0131rt \u00fcst\u00fc yatmak rahat de\u011filse, yan yatabilir ve karn\u0131n\u0131zdaki bask\u0131y\u0131 azaltmak i\u00e7in bacaklar\u0131n\u0131z\u0131n aras\u0131na yast\u0131k s\u0131k\u0131\u015ft\u0131rabilir veya bir baca\u011f\u0131n\u0131z\u0131 dizinizden b\u00fck\u00fcp di\u011fer baca\u011f\u0131n\u0131z\u0131n \u00fczerine yast\u0131k koyabilirsiniz.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Jathara Parivartanasana (Kar\u0131n \u00c7evirme Pozu)<\/h4>\n\n\n\n

\u015eavasana pozundan yap\u0131l\u0131r ve sindirim sisteminin istikrara kavu\u015fturulmas\u0131 i\u00e7in, gastroenterolojik hastal\u0131klar\u0131n tetiklendi\u011fi d\u00f6nemlerde yard\u0131mc\u0131 olur:<\/p>\n\n\n\n

S\u0131rt\u00fcst\u00fc yatarken kollar\u0131n\u0131z\u0131 omuz hizas\u0131nda a\u00e7arak birle\u015fik bacaklar\u0131n\u0131z\u0131 v\u00fccuttan yana do\u011fru uzat\u0131n. Kal\u00e7alar\u0131n\u0131z\u0131n aras\u0131na yast\u0131k koymak rahat eder. Bacaklar\u0131n\u0131z\u0131 d\u00f6nd\u00fcrmek o anki sa\u011fl\u0131k durumunuza ve hamileli\u011fin s\u00fcresine g\u00f6re rahat bir a\u00e7\u0131yla olmal\u0131d\u0131r.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

V\u012brabhadr\u0101sana I (Sava\u015f\u00e7\u0131 Pozu)<\/h4>\n\n\n\n

Bacaklar\u0131 g\u00fc\u00e7lendirir ve denge duygusunu geli\u015ftirir, g\u00f6\u011f\u00fcs kafesini a\u00e7arak nefes almay\u0131 kolayla\u015ft\u0131r\u0131r, konsantrasyona yard\u0131mc\u0131 olur:<\/p>\n\n\n\n

Mat boyunca geni\u015f bir ad\u0131m atarak \u00f6ndeki baca\u011f\u0131n\u0131z\u0131 dizden b\u00fck\u00fcn ve arkadaki baca\u011f\u0131 d\u00fcz uzat\u0131p parmaklar\u0131n\u0131z\u0131n \u00fczerine koyun. Ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcnde birle\u015fen kollar\u0131n\u0131z\u0131 d\u00fcz tutarak s\u0131rt\u0131n\u0131z\u0131 d\u00fcz ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc m\u00fcmk\u00fcn oldu\u011funca a\u00e7\u0131k tutmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

M\u0101rj\u0101ry\u0101sana (Kedi Pozu<\/a>)<\/h4>\n\n\n\n

S\u0131rt ve boyun a\u011fr\u0131lar\u0131na iyi gelir, kar\u0131n organlar\u0131na yumu\u015fak bir masaj yaparak i\u015flevlerini iyile\u015ftirir. Do\u011fum sonras\u0131 egzersizi, kar\u0131n toparlanmas\u0131na ve fig\u00fcr\u00fcn incelmesine yard\u0131mc\u0131 olur:<\/p>\n\n\n\n

Dizlerinizin \u00fczerine \u00e7\u0131k\u0131n, matta incikler, ayak parmaklar\u0131 ve d\u00fcz kollar\u0131n\u0131z\u0131n avu\u00e7lar\u0131 \u00fczerine yaslan\u0131n. Nefes al\u0131rken s\u0131rt\u0131n\u0131z\u0131 yuvarlayarak ba\u015f\u0131n\u0131z\u0131 kollar\u0131n\u0131z\u0131n aras\u0131na indirin, nefes verirken yere e\u011filin ve ba\u015f\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Adho Mukha \u015av\u0101n\u0101sana (A\u015fa\u011f\u0131 Bakan K\u00f6pek Pozu)<\/h4>\n\n\n\n

V\u00fccudun nazik\u00e7e esnemesine yard\u0131mc\u0131 olur, bacak ve ayak bile\u011fi kaslar\u0131n\u0131 g\u00fc\u00e7lendirir. G\u00fcn\u00fcn sonunda bu pozun g\u00fcnl\u00fck uygulanmas\u0131 yorgunluk ve gerginli\u011fi azaltmaya yard\u0131mc\u0131 olacakt\u0131r:<\/p>\n\n\n\n

\u00d6ne e\u011fildi\u011finizde v\u00fccudunuzu, kollar\u0131n\u0131z ve bacaklar\u0131n\u0131z\u0131n olu\u015fturdu\u011fu do\u011fru a\u00e7\u0131daki pozisyona getirin. Yeni ba\u015flayanlar i\u00e7in klasik pozu \u00f6\u011frenmek olduk\u00e7a zordur, bu y\u00fczden a\u015fa\u011f\u0131daki y\u00f6ntemlerle asana ger\u00e7ekle\u015ftirmeyi kolayla\u015ft\u0131rabilirsiniz:<\/p>\n\n\n\n

\u2022 Dizlerinizi b\u00fckerek ve topuklar\u0131n\u0131z\u0131 yerden kald\u0131rarak ayak parmaklar\u0131na yaslan\u0131n;<\/p>\n\n\n\n

\u2022 Egzersizi bir sandalyeye veya ba\u015fka bir deste\u011fe do\u011fru e\u011ferek, ellerinizi bu deste\u011fe koyarak ba\u015flay\u0131n.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Malasana (\u00c7elenk Pozu)<\/h4>\n\n\n\n

Kaburgan\u0131n bel k\u0131sm\u0131ndaki a\u011fr\u0131lar\u0131 hafifletmek ve v\u00fccudun alt k\u0131sm\u0131ndaki ya\u011f birikintilerini azaltmak i\u00e7in \u00f6nerilir:<\/p>\n\n\n\n

Ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k bir metre mesafede paspas\u0131n \u00fczerine yerle\u015ftirerek derin bir \u00e7\u00f6melme yap\u0131n ve ellerinizi namaste pozisyonunda birle\u015ftirin. S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmaya \u00e7al\u0131\u015farak ve sakin bir \u015fekilde nefes al\u0131p vererek bu pozisyonda 3-5 nefes d\u00f6ng\u00fcs\u00fc boyunca bekleyin.<\/p>\n\n\n\n

Bu pozisyonda kaslar\u0131 pelvik taban kaslar\u0131 i\u00e7in bir egzersiz yap\u0131n, pelvis organlar\u0131n\u0131n kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirerek kan\u0131n durgunla\u015fmas\u0131n\u0131 ve jinekolojik hastal\u0131klar\u0131n ortaya \u00e7\u0131kmas\u0131n\u0131 engelleyin:<\/p>\n\n\n\n

Nefes al\u0131rken pelvik taban kaslar\u0131n\u0131 s\u0131k\u0131n, nefes verirken kaslar\u0131 gev\u015fetin ve bu egzersizi farkl\u0131 tempolarda yap\u0131n. Ba\u015flang\u0131\u00e7ta sakin nefes temposunda ba\u015flayabilir, daha sonra kaslar\u0131n gerginli\u011fi ve gev\u015femesi aras\u0131nda m\u00fcmk\u00fcn oldu\u011funca h\u0131zl\u0131 bir \u015fekilde ge\u00e7i\u015f yapabilirsiniz, ancak nefes al\u0131p vermeye ba\u011fl\u0131 kalmadan.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Hafif pozlar\u0131n g\u00fcnl\u00fck uygulanmas\u0131n\u0131n \u00f6nemi<\/h3>\n\n\n\n

Yoga’ya basit asanalardan ba\u015flayarak, do\u011fu prati\u011fi tamamlanm\u0131\u015f olmayaca\u011f\u0131ndan ayn\u0131 zamanda do\u011fru nefes almay\u0131<\/a> \u00f6\u011frenmek de faydal\u0131d\u0131r. Yogik nefes teknikleri organlar\u0131 ve dokular\u0131 oksijenle zenginle\u015ftirir, egzersizlerin olumlu etkisini art\u0131r\u0131r, metabolizmay\u0131<\/a> geli\u015ftirir ve gelecekteki anneye kas\u0131lmalar ve do\u011fum s\u0131ras\u0131nda a\u011fr\u0131y\u0131 hafifletmede yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\"Basit<\/figure>\n\n\n\n

Hatha yoga’daki ilk pozlar hamilelere kendi bedenlerini ve ihtiya\u00e7lar\u0131n\u0131 dinlemeyi \u00f6\u011fretecek, kaslar\u0131 ve ba\u011flar\u0131 di\u011fer asanalar\u0131n uygulanmas\u0131na haz\u0131rlayacak, sa\u011fl\u0131k ve ruh halini iyile\u015ftirecek, g\u00fcnl\u00fck i\u015flerde g\u00fc\u00e7 kazand\u0131racakt\u0131r. Yoga’n\u0131n basit unsurlar\u0131n\u0131n v\u00fccut \u00fczerindeki olumlu etkisi, g\u00fcnl\u00fck uygulamay\u0131 ve daha karma\u015f\u0131k seviyedeki<\/a> antrenmanlar\u0131n kompleksine d\u00e2hil edilmesini zorunlu k\u0131lar.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hamileler i\u00e7in basit yoga pozlar\u0131 Ba\u015flang\u0131\u00e7 yoga pozisyonlar\u0131, spora daha \u00f6nce hi\u00e7 ba\u015flamam\u0131\u015f anne adaylar\u0131 i\u00e7in bile zorluk \u00e7\u0131karmayacakt\u0131r. \u00c7\u00fcnk\u00fc bu pozisyonlar, karma\u015f\u0131kl\u0131k a\u00e7\u0131s\u0131ndan birka\u00e7…<\/p>\n","protected":false},"author":11,"featured_media":6619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler i\u00e7in Kolay Yoga Pozlar\u0131 Foto\u011fraflarla - Basit Asanalar<\/title>\n<meta name=\"description\" content=\"Yogada, ileri hamilelik d\u00f6nemleri ve daha \u00f6nce do\u011fu jimnasti\u011fiyle tan\u0131\u015fmam\u0131\u015f olan yeni ba\u015flayanlar i\u00e7in uygun olan kolay pozlar bulunmaktad\u0131r. 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