{"id":10724,"date":"2020-11-26T20:13:31","date_gmt":"2020-11-26T17:13:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1205"},"modified":"2025-06-01T17:20:50","modified_gmt":"2025-06-01T14:20:50","slug":"padahastasana-leylek-pozu-yogada","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/padahastasana-leylek-pozu-yogada\/","title":{"rendered":"Hatha Yogada “Leylek” Pozu"},"content":{"rendered":"\n

Hatha yogada ‘leylek pozu’ ya da Padahastasana olarak bilinen bir asana vard\u0131r. E\u011fer yogada yeniyseniz veya uzun zamand\u0131r pratik yapmad\u0131ysan\u0131z, bu asana sizin i\u00e7in m\u00fckemmel bir se\u00e7im olacakt\u0131r. <\/p>\n\n\n\n

Bu arada, baz\u0131lar\u0131 hamilelerin bu asanay\u0131 yapmamas\u0131 gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcyor, ancak bu tamamen do\u011fru de\u011fil. Bu asanay\u0131 yapman\u0131n kontrendikasyonlar\u0131 aras\u0131nda omurga yaralanmalar\u0131, kas zorlanmalar\u0131, y\u00fcksek tansiyon, akut evredeki kronik hastal\u0131klar bulunur.<\/p>\n\n\n\n

Sonras\u0131nda, bu egzersizi hamileli\u011fin ge\u00e7 d\u00f6nemlerinde bile nas\u0131l modifiye edebilece\u011finizi anlataca\u011f\u0131z.<\/p>\n\n\n\n

\u00c7\u00fcnk\u00fc asanay\u0131 basit ve karma\u015f\u0131k \u015fekilde yapabilirsiniz.<\/p>\n\n\n\n

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

Kolay olanla ba\u015flayal\u0131m<\/h2>\n\n\n\n
    \n
  1. Mat\u0131n \u00fczerine \u00e7\u0131k\u0131n, ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n, kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131n, s\u0131rt\u0131n\u0131z\u0131 d\u00fczle\u015ftirin.<\/li>\n\n\n\n
  2. Nefes al\u0131n, nefes vermeye ba\u015flay\u0131n.<\/li>\n\n\n\n
  3. Nefes verirken g\u00f6vdenizi yava\u015f\u00e7a \u00f6ne e\u011fmeye ba\u015flay\u0131n.<\/li>\n<\/ol>\n\n\n\n

    ! Bu esnada v\u00fccudunuza dikkat edin: sadece kal\u00e7a eklemleri b\u00fck\u00fcl\u00fcr; bacaklar ve en \u00f6nemlisi s\u0131rt d\u00fcz kalmal\u0131d\u0131r.<\/p>\n\n\n\n

      \n
    1. Bel seviyesine geldi\u011finizde, s\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a b\u00fckmeye ba\u015flay\u0131n. Karn\u0131n\u0131z\u0131 uyluklar\u0131n\u0131za yakla\u015ft\u0131rmay\u0131 deneyin. E\u011fer yeterli esnekli\u011fe sahip de\u011filseniz, dizlerinizi hafif\u00e7e b\u00fck\u00fcn, ancak karn\u0131n mutlaka uyluk \u00fczerinde olmas\u0131na dikkat edin.<\/li>\n\n\n\n
    2. Topuklar\u0131n\u0131z\u0131 avu\u00e7lar\u0131n\u0131zla kavray\u0131n ve avu\u00e7 i\u00e7lerinizi yere koyarak topu\u011funuzu ba\u015f ve i\u015faret parma\u011f\u0131n\u0131z aras\u0131na al\u0131n.<\/li>\n<\/ol>\n\n\n\n

      ! Topuklar\u0131n\u0131z\u0131 kavrayam\u0131yorsan\u0131z, ayak ba\u015f parmaklar\u0131n\u0131z\u0131 ellerinizle kavramaya \u00e7al\u0131\u015f\u0131n. Ba\u015flang\u0131\u00e7 a\u015famalar\u0131nda en \u00f6nemlisi do\u011fru tekni\u011fi olu\u015fturmakt\u0131r ve esneklik birka\u00e7 seans sonra kendili\u011finden geli\u015fecektir.<\/p>\n\n\n\n

        \n
      1. S\u0131rt\u0131n\u0131z\u0131 esnetin, boynunuzu uzat\u0131n ve ileriye bakabilmek i\u00e7in ba\u015f\u0131n\u0131z\u0131 kald\u0131r\u0131n. L\u00fctfen e\u011filmenin kuyruk sokumundan ba\u015flamas\u0131 gerekti\u011fine, g\u00f6\u011f\u00fcs b\u00f6lgesinden veya omuzlardan ba\u015flamamas\u0131 gerekti\u011fine dikkat edin.<\/li>\n\n\n\n
      2. Tekrar nefes verin, s\u0131rt\u0131n\u0131z\u0131 uzat\u0131n – e\u011filme daha derin olmal\u0131d\u0131r.<\/li>\n\n\n\n
      3. \u00c7enenizi g\u00f6\u011fs\u00fcn\u00fcze bast\u0131r\u0131n, k\u00fcrek kemiklerini m\u00fcmk\u00fcn oldu\u011funca birle\u015ftirin ve g\u00f6vdeyi bacaklara yakla\u015ft\u0131r\u0131n. Bacaklarda ve s\u0131rtta bir gerginlik hissetmelisiniz, ancak belde \u00e7ok fazla gerginlik hissediyorsan\u0131z, y\u00fck\u00fc azaltmal\u0131s\u0131n\u0131z.<\/li>\n\n\n\n
      4. Dirseklerinizi yana a\u00e7ma imkan\u0131 varsa, bunu yap\u0131n. \u015eimdi duru\u015funuz bir leyle\u011fi and\u0131racakt\u0131r – bu y\u00fczden bu asana bu ismi alm\u0131\u015ft\u0131r.<\/li>\n\n\n\n
      5. Asanada bir s\u00fcre kal\u0131n ve ard\u0131ndan yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn.<\/li>\n<\/ol>\n\n\n\n
        \"Padahastasana:<\/figure>\n\n\n\n

        Bu, birka\u00e7 antrenmandan sonra yeni ba\u015flayanlar\u0131n yapabilece\u011fi basit bir asana se\u00e7ene\u011fidir. <\/p>\n\n\n\n

        Geli\u015fmi\u015f Padahastasana varyasyonu, basit varyasyonun bir devam\u0131d\u0131r ve \u015fu \u015fekilde yap\u0131l\u0131r: G\u00f6vde \u00f6ne e\u011filmi\u015f, ayaklar omuz geni\u015fli\u011finde veya daha geni\u015f, kollar g\u00f6vdeye paralel. Ba\u015f\u0131n\u0131z\u0131 ayaklar\u0131n\u0131za de\u011fdirmek yerine, g\u00f6vde ve omuzlar\u0131n\u0131z\u0131 dizlerin arkas\u0131na ge\u00e7irmeye \u00e7al\u0131\u015f\u0131n. Ba\u015fard\u0131ysan\u0131z, ellerinizle uyluklar\u0131n\u0131z\u0131 kavray\u0131n. Muhtemelen s\u0131rt\u0131n\u0131zda bir gerginlik hissedeceksiniz \u00e7\u00fcnk\u00fc bu duru\u015fta s\u0131rt, uylu\u011fun arka y\u00fczeyi gibi maksimum d\u00fczeyde gerilir.<\/p>\n\n\n\n

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

        Leylek duru\u015fu, esneklik ve denge geli\u015ftirmenin yan\u0131 s\u0131ra, rahatlamaya ve stresi azaltmaya yard\u0131mc\u0131 olur – uykusuzluk veya migren \u00e7ekenlere bile yard\u0131mc\u0131 olabilir ve karaci\u011fer ve dalak rahats\u0131zl\u0131klar\u0131na iyi gelir.<\/p>\n\n\n\n

        Padahastasana’y\u0131 dengesiz bir pozisyonda yapmaman\u0131z gerekti\u011fini unutmay\u0131n. Ayaklar\u0131n\u0131z sa\u011flam bir \u015fekilde durarak t\u00fcm v\u00fccudu ta\u015f\u0131mal\u0131d\u0131r. Videolu derslerimizde, bu duru\u015fun hamileler i\u00e7in en etkili ve g\u00fcvenli \u015fekilde nas\u0131l yap\u0131laca\u011f\u0131n\u0131 g\u00f6rebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Hatha yogada ‘leylek pozu’ ya da Padahastasana olarak bilinen bir asana vard\u0131r. E\u011fer yogada yeniyseniz veya uzun zamand\u0131r pratik yapmad\u0131ysan\u0131z, bu asana sizin i\u00e7in m\u00fckemmel…<\/p>\n","protected":false},"author":11,"featured_media":6635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754,739,742],"tags":[],"class_list":["post-10724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nHamileler \u0130\u00e7in Yoga'da Leylek Pozu - Padahastasana momslab.com'da<\/title>\n<meta name=\"description\" content=\"Yoga'da leylek pozu, prati\u011fe yeni ba\u015flayanlar i\u00e7in uygundur. 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