{"id":10722,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-06-01T17:20:31","modified_gmt":"2025-06-01T14:20:31","slug":"bhudzangasana-pozu-ejderha","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/bhudzangasana-pozu-ejderha\/","title":{"rendered":"Bhujangasana veya Ejderha Pozu"},"content":{"rendered":"\n

Hatha yoga’da gen\u00e7 anneler i\u00e7in m\u00fckemmel bir asana vard\u0131r: yorgunlu\u011fu azalt\u0131r, pelvik organlar\u0131n durumunu iyile\u015ftirir, stres seviyesini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur. \u0130lgin\u00e7 mi? Kesinlikle!<\/p>\n\n\n\n

Bu, Bhujangasana ya da Ejderha Duru\u015fu’dur. Ayn\u0131 zamanda Y\u0131lan Duru\u015fu ya da Kobra Duru\u015fu olarak da duymu\u015f olabilirsiniz. Ancak, esas ve teknik ayn\u0131 kal\u0131r, unutmay\u0131n ki hamileli\u011fin \u00fc\u00e7\u00fcnc\u00fc ay\u0131ndan itibaren yap\u0131lmas\u0131 kontrendikedir! Ancak, yeni anne olduysan\u0131z, bu asana tam size g\u00f6re.<\/p>\n\n\n\n

Egzersiz iki versiyonda yap\u0131labilir – basit ve zor. Yeni ba\u015flayanlar i\u00e7in basit olanla ba\u015flayal\u0131m.<\/p>\n\n\n\n

\u00d6ncelikle, \u0131s\u0131nmay\u0131 unutmay\u0131n. Omurgan\u0131z uzama ve esneklik egzersizlerine haz\u0131rlanmad\u0131ysa, basitle\u015ftirilmi\u015f versiyon olan Ardha Bhujangasana ya da yar\u0131m kobra ile ba\u015flay\u0131n.<\/p>\n\n\n\n

\"Bhujangasana:<\/figure>\n\n\n\n

Bhujangasana Tekni\u011fi<\/h2>\n\n\n\n
    \n
  1. Y\u00fcz\u00fcst\u00fc minderin \u00fczerine uzan\u0131n.<\/li>\n\n\n\n
  2. Bacaklar\u0131n\u0131z\u0131 uzat\u0131n, ayaklar\u0131n\u0131z\u0131 birle\u015ftirin, ayak parmaklar\u0131n\u0131z\u0131 uzat\u0131n, dizlerinizi hafif\u00e7e gergin hale getirin.<\/li>\n\n\n\n
  3. Dirseklerinizi b\u00fck\u00fcn, ellerinizi omuzlar\u0131n\u0131z\u0131n alt\u0131nda zemine koyun ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 avu\u00e7 i\u00e7lerinize verin. Avu\u00e7 i\u00e7leri yakla\u015f\u0131k omuz geni\u015fli\u011finde olmal\u0131d\u0131r.<\/li>\n\n\n\n
  4. Nefes al\u0131n ve \u00fcst bedeninizi kald\u0131r\u0131n, ancak dirseklerinizi tamamen a\u00e7may\u0131n. Bu s\u0131rada pubik kemi\u011finizin zemine temas etti\u011finden emin olun.<\/li>\n\n\n\n
  5. \u00dcst beden \u00f6ne do\u011fru esnetilir, dirsekler hafif\u00e7e b\u00fck\u00fcl\u00fcr, boyun \u00f6ne ve biraz yukar\u0131 y\u00f6nlendirilir.<\/li>\n\n\n\n
  6. Bu pozisyonda kal\u0131n ve birka\u00e7 sakin nefes al\u0131p verin.<\/li>\n\n\n\n
  7. Yeni bir nefeste kollar\u0131n\u0131z\u0131 tamamen d\u00fczle\u015ftirin, \u00fcst bedeninizi y\u00fckseltin, pubik kemi\u011finizi yerde tutarak belinizi ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc e\u011fin.<\/li>\n\n\n\n
  8. Kal\u00e7a kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve belinizi ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc daha fazla e\u011fin, ba\u015f\u0131n\u0131z\u0131 geriye do\u011fru itin.<\/li>\n\n\n\n
  9. Bu pozda bir s\u00fcre kal\u0131n, nefes al\u0131n ve yava\u015f\u00e7a poza \u00e7\u0131k\u0131n.<\/li>\n<\/ol>\n\n\n\n

    Bhuja\u1e45g\u0101sana prati\u011fi yaparken hat\u0131rlanmas\u0131 gereken en \u00f6nemli \u015fey: kas\u0131k kemi\u011fini yerden kald\u0131rmay\u0131n ve omuzlar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131za do\u011fru \u00e7ekmeyin. Omuzlar ve dirsekler geri \u00e7ekilmi\u015f olmal\u0131 ve boyun yukar\u0131ya do\u011fru uzanmal\u0131d\u0131r.<\/p>\n\n\n\n

    Hat\u0131rlatal\u0131m – daha \u00f6nce yoga yapmad\u0131ysan\u0131z, omurgan\u0131z\u0131 y\u00fcke haz\u0131rlay\u0131n. Egzersizi fiziksel yetenekleriniz dahilinde yap\u0131n, kaslar\u0131n\u0131zda veya eklemlerinizde a\u015f\u0131r\u0131 a\u011fr\u0131 olu\u015fmas\u0131na yol a\u00e7may\u0131n.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    \u0130leri Seviye: Deneyimli Ki\u015filer \u0130\u00e7in Bhujangasana<\/h2>\n\n\n\n

    Gen\u00e7 anneler i\u00e7in niyet ayn\u0131 kal\u0131yor, ancak ayaklar\u0131 \u00e7aprazlaman\u0131z gerekiyor: Bacak de\u011fi\u015ftirerek asanay\u0131 yapmay\u0131 deneyin. Bu sadece kas geli\u015fimine yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda skolyozunuzun olup olmad\u0131\u011f\u0131n\u0131 belirlemenize de olanak tan\u0131r.<\/p>\n\n\n\n

    Geli\u015fmi\u015f asanan\u0131n ikinci versiyonu – b\u00fck\u00fclerek. Nefes al\u0131rken, kald\u0131r\u0131lm\u0131\u015f bedeninizi sa\u011fa \u00e7evirin, nefes verirken bedeni ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nd\u00fcr\u00fcn ve ard\u0131ndan b\u00fck\u00fclmeyi sol tarafa tekrarlay\u0131n.<\/p>\n\n\n\n

    Asanan\u0131n faydal\u0131 \u00f6zellikleri<\/h2>\n\n\n\n

    Ba\u015fta s\u00f6yledi\u011fimiz gibi, Ejderha pozisyonu stres seviyesini azaltmaya katk\u0131da bulunur. Ayr\u0131ca, b\u00f6brekler \u00fczerinde olumlu etkisi vard\u0131r, pelvik organlar \u00fczerinde olumlu etkisi vard\u0131r, omurgan\u0131n esnekli\u011fini art\u0131r\u0131r ve kol kaslar\u0131n\u0131 geli\u015ftirir.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    Baz\u0131 kontrendikasyonlar da var:<\/h2>\n\n\n\n
      \n
    • ilk olarak, bu gebelik (\u00fc\u00e7 aydan fazla) ve adet d\u00f6nemidir;<\/li>\n\n\n\n
    • siyatik;<\/li>\n\n\n\n
    • lordozlar, f\u0131t\u0131klar, omurlar aras\u0131 disklerin kaymas\u0131;<\/li>\n\n\n\n
    • kar\u0131n bo\u015flu\u011fu organlar\u0131n\u0131n ciddi hastal\u0131klar\u0131;<\/li>\n\n\n\n
    • e\u011fer tiroid bezinizle ilgili sorunlar\u0131n\u0131z varsa asanaya devam edebilirsiniz ancak ba\u015f\u0131 geriye atmay\u0131 d\u0131\u015flay\u0131n.<\/li>\n<\/ul>\n\n\n\n

      Video derslerimizde, Ejderha pozisyonu veya Bhujangasana’n\u0131n do\u011fru yap\u0131lma tekni\u011fini g\u00f6rebilirsiniz.<\/p>\n\n\n\n

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

      Hatha yoga’da gen\u00e7 anneler i\u00e7in m\u00fckemmel bir asana vard\u0131r: yorgunlu\u011fu azalt\u0131r, pelvik organlar\u0131n durumunu iyile\u015ftirir, stres seviyesini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur. \u0130lgin\u00e7 mi? Kesinlikle! Bu, Bhujangasana…<\/p>\n","protected":false},"author":11,"featured_media":6627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,742],"tags":[],"class_list":["post-10722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-yoga-tr"],"yoast_head":"\nYogada ejderha pozu ile foto\u011fraf - kobra pozu bhujangasana<\/title>\n<meta name=\"description\" content=\"Sanskrit\u00e7e'den \u00e7evirisi Bhujangasana - bu Ejderha veya Y\u0131lan Pozu'dur, bu asanaya genellikle Kobra Pozu da denir. 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