{"id":10726,"date":"2020-11-26T20:39:41","date_gmt":"2020-11-26T17:39:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1208"},"modified":"2025-06-01T17:21:09","modified_gmt":"2025-06-01T14:21:09","slug":"ayakta-vinyasa-hamileler-icin-asanalar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ayakta-vinyasa-hamileler-icin-asanalar\/","title":{"rendered":"Ayakta Vinyasa: Hamileler \u0130\u00e7in Asanalar"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Hamileler i\u00e7in ayakta yoga asanalar\u0131<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7o\u011fu zaman, <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">yeni ba\u015flayanlar<\/a> i\u00e7in ilk egzersizler ayakta yap\u0131lan yoga pozlar\u0131d\u0131r. Bazen <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-beremennyh-1-trimestr\/\">hamileli\u011fin ba\u015flar\u0131nda<\/a><a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-beremennyh-1-trimestr\/\" target=\"_blank\" rel=\"noreferrer noopener\">d<\/a><a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-beremennyh-1-trimestr\/\">a<\/a> ayakta yap\u0131lan egzersizlerin antrenman programlar\u0131ndan \u00e7\u0131kar\u0131lmas\u0131 ve <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-beremennyh-2-trimestr\/\" target=\"_blank\" rel=\"noreferrer noopener\">ikinci trimestere<\/a> kadar beklenmesi \u00f6nerilir. Ancak doktor taraf\u0131ndan fiziksel aktiviteye herhangi bir kontraendikasyon yoksa, basit veya daha \u00f6nce edinilmi\u015f asanalar\u0131n prati\u011fi g\u00fcvenlidir. Ayakta asanalar\u0131n do\u011fru yap\u0131lmas\u0131, sitenin <a href=\"https:\/\/momslab.app\/cabinet\/video\/\">video derslerinde<\/a> detayl\u0131 bir \u015fekilde incelenmi\u015ftir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hen\u00fcz yeterli seviyede de\u011filseniz, ayakta yap\u0131lan asanalar duvar veya destek ile yap\u0131labilir. Se\u00e7ilen serideki pozlar\u0131n s\u0131ralamas\u0131na dikkat etmek \u00f6nemlidir: \u00f6rne\u011fin, varis olu\u015fumunu \u00f6nlemek i\u00e7in ayakta yap\u0131lan asanalar\u0131n ard\u0131ndan ters pozlar yapmak \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hamileler i\u00e7in ayakta yap\u0131lan asanalardan olu\u015fan komplekslerin, ve asl\u0131nda di\u011fer t\u00fcm <a href=\"https:\/\/momslab.app\/cabinet\/video\/\">antrenmanlar\u0131n<\/a>, \u00f6ncesinde mutlaka bir <a href=\"https:\/\/momslab.app\/blog\/razminka-pered-jogoj-zelatelno-ili-neobhodimo\/\">\u0131s\u0131nma<\/a> yap\u0131lmal\u0131d\u0131r. Ayr\u0131ca, ayakta yap\u0131lan pozlarda <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-doma-cto-nuzno-dla-samostoatelnyh-zanatij\/\" target=\"_blank\" rel=\"noreferrer noopener\">mat kullanman\u0131n<\/a> gereksiz oldu\u011funu d\u00fc\u015f\u00fcnmemelisiniz: mat kaymay\u0131 \u00f6nler ve orta ve <a href=\"https:\/\/momslab.app\/blog\/joga-dla-prodvinutyh-sloznye-asany\/\" target=\"_blank\" rel=\"noreferrer noopener\">ileri seviye<\/a> asanalar yaparken sakatlanmay\u0131 engeller.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">D\u00fc\u015f\u00fck zorluk seviyesi ayakta yoga pozlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yeni ba\u015flayan yogiler i\u00e7in ayakta yap\u0131lan asanalardan Tadasana ve Utthita Trikonasana iyi bir se\u00e7im olacakt\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-1024x682.jpg\" alt=\"Ayakta hatha yoga: hamileler i\u00e7in asanalar\" class=\"wp-image-6639\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-chair-pose-utkatasana_1163-1717.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Tadasana, bir\u00e7ok ayakta yap\u0131lan asana i\u00e7in temel kabul edilir ve daha zorlu egzersizler aras\u0131nda rahatlamak i\u00e7in de kullan\u0131labilir. Da\u011f Pozu&#8217;nu al\u0131rken ana ama\u00e7 dengeli bir duru\u015f sa\u011flamakt\u0131r, \u00e7\u00fcnk\u00fc Tadasana&#8217;n\u0131n temel amac\u0131 bedende denge elde etmektir. Tadasana&#8217;da ayaklar birbirine paralel ve biti\u015fik olarak konumlan\u0131r, kollar v\u00fccut boyunca uzan\u0131r, ba\u015f yukar\u0131 do\u011fru uzan\u0131r ve omurga dik tutulur. Hamileli\u011fin ikinci yar\u0131s\u0131nda Tadasana&#8217;da bacaklar geni\u015f a\u00e7\u0131labilir: kar\u0131n rahat hissetmelidir. Asana g\u00fczel bir duru\u015f sa\u011flar ve kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utthita Trikonasana&#8217;ya girmek i\u00e7in ayaklar\u0131 yakla\u015f\u0131k bir metre a\u00e7\u0131n ve kollar\u0131 omuz seviyesine kald\u0131r\u0131n. Ard\u0131ndan, ayaklar\u0131 (sa\u011f aya\u011f\u0131 biraz i\u00e7e, sol aya\u011f\u0131 90 derece d\u0131\u015fa) \u00e7evirip g\u00f6vdeyi sola do\u011fru e\u011ferek elinizle ayak bile\u011fine dokunun. Kollar, d\u00fcz bir \u00e7izgi olu\u015fturmal\u0131d\u0131r. Pozu yakla\u015f\u0131k 30 saniye tutarak sa\u011f tarafa da tekrarlay\u0131n. Asana kas\u0131klar\u0131 esnetir, bacaklar\u0131 g\u00fc\u00e7lendirir, kab\u0131zl\u0131ktan kurtar\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Ayakta Asanalar: Orta Seviye<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Hamile olan, zaten bir miktar hatha yoga prati\u011fi deneyimi olanlara, antrenman kompleksine Vrikshasana ve Prasarita Padottanasana&#8217;y\u0131 dahil etmeleri \u00f6nerilir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"746\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-1024x746.jpg\" alt=\"Ayakta hatha yoga: hamileler i\u00e7in asanalar\" class=\"wp-image-6641\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-1024x746.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-300x219.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-768x560.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-100x73.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713-617x450.jpg 617w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-tree-pose_1163-1713.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Vrikshasana (A\u011fa\u00e7 duru\u015fu) s\u0131rt a\u011fr\u0131lar\u0131ndan kurtulmak, d\u00fcztabanl\u0131\u011f\u0131 tedavi etmek ve biyolojik ritimleri normalle\u015ftirmek i\u00e7in \u00f6nerilir. Duru\u015fu yapmak i\u00e7in Tadasana&#8217;ya ge\u00e7ilmesi, sa\u011f aya\u011f\u0131n kald\u0131r\u0131larak sol baca\u011f\u0131n i\u00e7 k\u0131sm\u0131na bast\u0131r\u0131lmas\u0131 gerekir. Fiziksel haz\u0131rl\u0131\u011fa ba\u011fl\u0131 olarak ayak diz \u00fcst\u00fcnde ya da alt\u0131nda konumland\u0131r\u0131l\u0131r, aya\u011f\u0131n dize bast\u0131r\u0131lmas\u0131 kesinlikle \u00f6nerilmez. Ayak sanki baca\u011fa bask\u0131 yaparken, bacak da buna kar\u015f\u0131 bir bask\u0131 olu\u015fturmal\u0131d\u0131r. Eller namaste pozisyonunda birle\u015ftirilebilir ya da daha zor bir varyasyon olarak ba\u015f \u00fczerinde birle\u015ftirilmi\u015f halde kald\u0131r\u0131labilir. Birka\u00e7 nefes d\u00f6ng\u00fcs\u00fcnden sonra, egzersiz sa\u011f bacak \u00fczerinde durularak tekrar edilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prasarita Padottanasana, annenin v\u00fccudunu do\u011fuma haz\u0131rlayarak kas\u0131k b\u00f6lgesini a\u00e7ar. Poz, bacaklar geni\u015f a\u00e7\u0131kken \u00f6ne e\u011filmeyi i\u00e7erir. Pozun varyasyonlar\u0131 ellerin konumuna ba\u011fl\u0131d\u0131r. Eller yere bast\u0131r\u0131labilir, bir el veya \u00f6n kol kilidinde birle\u015ftirilebilir ya da arkada namaste pozisyonunda tutulabilir. Prasarita Padottanasana konumundan \u00e7\u00f6melme, yuvarlanma ve b\u00fck\u00fclme hareketleri de yap\u0131l\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Y\u00fcksek Zorluk Seviyesindeki Ayakta Asanalar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130leri d\u00fczey uygulamalar, ciddi fiziksel haz\u0131rl\u0131k gerektiren Garudasana ve Natarajasana gibi ayakta duru\u015flar\u0131 da i\u00e7eren <a href=\"https:\/\/momslab.app\/blog\/programmy-trenirovok-spisok-kompleksov-dla-zanatij\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga komplekslerine<\/a> asanalar\u0131 dahil eder.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-1024x682.jpg\" alt=\"Ayakta hatha yoga: hamileler i\u00e7in asanalar\" class=\"wp-image-6640\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-eagle-pose_1163-1716.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Garudasana ya da Kartal Duru\u015fu, varis tedavisinde \u015fifa etkisi sa\u011flar, kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirir, bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve eklemleri, kal\u00e7alar\u0131 ve omuzlar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Garudasana&#8217;ya Da\u011f Pozisyonu&#8217;ndan ge\u00e7mek i\u00e7in dizleri b\u00fck\u00fcn ve sol baca\u011f\u0131 sa\u011f baca\u011f\u0131n etraf\u0131na dolay\u0131n. Ard\u0131ndan kollar\u0131 \u00e7aprazlay\u0131n: genellikle kollar\u0131 ters y\u00f6nde \u00e7aprazlarlar. Asanan\u0131n ayar\u0131n\u0131 yaparken s\u0131rt\u0131n d\u00fcz olmas\u0131na dikkat etmek \u00f6nemlidir. Duru\u015fu birka\u00e7 nefes d\u00f6ng\u00fcs\u00fc boyunca koruyun ve ard\u0131ndan hareketi di\u011fer y\u00f6nde tekrarlay\u0131n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-1024x682.jpg\" alt=\"Ayakta hatha yoga: hamileler i\u00e7in asanalar\" class=\"wp-image-6642\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-young-woman-doing-prenatal-yoga-warrior-one-pose_1163-1712.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Natarajasana veya Kral Dans\u0131 duru\u015fu, sinir sistemi \u00fczerinde yat\u0131\u015ft\u0131r\u0131c\u0131 bir etkiye sahiptir, kas\u0131k b\u00f6lgesindeki kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131r, s\u0131rt\u0131 g\u00fc\u00e7lendirir ve g\u00f6\u011f\u00fcs kafesini a\u00e7ar. Ba\u015flang\u0131\u00e7 pozisyonundan (Tadasana) sol kolu \u00f6ne do\u011fru uzat\u0131rken, sa\u011f baca\u011f\u0131 dizden b\u00fck\u00fcp geriye ve yukar\u0131 do\u011fru \u00e7ekin, ard\u0131ndan sa\u011f eli geriye uzat\u0131p ayak ba\u015fparma\u011f\u0131n\u0131 tutarak, kal\u00e7a yere paralel olana kadar aya\u011f\u0131 kald\u0131rmaya devam edin. Daha sonra omuzu d\u0131\u015fa \u00e7evirip dirse\u011fi yukar\u0131 \u00e7ekin. Bu duru\u015ftaki dengeyi yakla\u015f\u0131k 15-30 saniye tutmak gerekir ve ard\u0131ndan ayn\u0131 \u015fey sa\u011f ayak \u00fczerinde durarak tekrarlanmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamileler i\u00e7in ayakta yoga asanalar\u0131 \u00c7o\u011fu zaman, yeni ba\u015flayanlar i\u00e7in ilk egzersizler ayakta yap\u0131lan yoga pozlar\u0131d\u0131r. Bazen hamileli\u011fin ba\u015flar\u0131ndada ayakta yap\u0131lan egzersizlerin antrenman programlar\u0131ndan \u00e7\u0131kar\u0131lmas\u0131&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6643,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hamileler i\u00e7in Ayakta Yoga - MomsLab&#039;de Ayakta Asanalar<\/title>\n<meta name=\"description\" content=\"Hamileler i\u00e7in ayakta yoga. 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