![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-yoga-practice-isolated-white-background-concept-healthy-life-natural-balance-body-mental-development_231208-8247-1024x704.jpg\")
<\/figure>\n\n\n\nDaha az yayg\u0131n ama en az o kadar faydal\u0131 olan \u00e7ekirge pozudur. Yeni ba\u015flayanlar i\u00e7in zorlay\u0131c\u0131 g\u00f6r\u00fcnebilir:<\/p>\n\n\n\n
- \n
- Y\u00fcz\u00fcst\u00fc uzan\u0131n.<\/li>\n\n\n\n
- D\u00fcz bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n, onlar\u0131 m\u00fcmk\u00fcn oldu\u011funca gergin tutun.<\/li>\n\n\n\n
- \u0130dealde, pozu bir tekneye benzetmek i\u00e7in g\u00f6\u011f\u00fcs b\u00f6lgesini kald\u0131rmaya \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/li>\n<\/ol>\n\n\n\n
Asanay\u0131 uygulamak i\u00e7in kal\u00e7alar\u0131 ve uyluklar\u0131 s\u0131kmal\u0131s\u0131n\u0131z. Asanaya taml\u0131k kazand\u0131rmak i\u00e7in, kollar\u0131 da kald\u0131r\u0131yoruz. Yeni ba\u015flayanlar bir \u00f6nceki pozisyonda kalabilir.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-dhanurasana-pose-white-studio-backgro_1163-2324-1024x682.jpg\")
<\/figure>\n\n\n\nOturma Pozisyonundan Asanalar<\/h2>\n\n\n\n
S\u0131k\u0131 kal\u00e7alar i\u00e7in yoga, a\u00e7\u0131 pozunu i\u00e7erir. Oturun ve bacaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca geni\u015f a\u00e7\u0131n. Omurgan\u0131n d\u00fcz kalmas\u0131na dikkat edin. Kollar\u0131n\u0131z\u0131 bacaklar\u0131n\u0131za uzat\u0131n (ayak parmaklar\u0131 yukar\u0131 bakacak \u015fekilde) ve ayak ba\u015f parmaklar\u0131na dokunun. Esneklik izin verirse, aln\u0131n\u0131zla yere dokunabilirsiniz. Ancak, s\u0131rt\u0131n\u0131z yuvarlan\u0131yorsa ve kontrol\u00fc kaybediyorsan\u0131z, s\u0131rt\u0131n\u0131z\u0131 “tutabilece\u011finiz” a\u015famada kal\u0131n.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/bright-picture-lovely-fitness-instructor-white_11zon-1024x633.jpg\")
<\/figure>\n\n\n\nKelebek pozisyonu, i\u00e7 uyluklar\u0131 ve kal\u00e7a kaslar\u0131n\u0131 iyice esnetmeyi de sa\u011flar. Oturun ve \u00f6nceki versiyonda oldu\u011fu gibi s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun. Ayak tabanlar\u0131n\u0131z\u0131 birle\u015ftirip topuklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca kas\u0131k kemi\u011fine yakla\u015ft\u0131r\u0131n. Rahats\u0131z edici ve a\u011fr\u0131l\u0131 hisler olmamal\u0131d\u0131r. E\u011fer simfizit varsa, dizlerin alt\u0131na destek koyun. Pozda rahat iseniz, yava\u015f\u00e7a ve kademeli olarak kelebek kanatlar\u0131 gibi dizlerinizi yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirmeye ba\u015flay\u0131n.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-closed-eyes-meditating-white_231208-13411-1024x683.jpg\")
<\/figure>\n\n\n\nAyakta kal\u00e7a i\u00e7in yoga<\/h2>\n\n\n\n
Sandalye pozu, yaln\u0131zca kal\u00e7a kaslar\u0131n\u0131 de\u011fil, bacak ve s\u0131rt kaslar\u0131n\u0131 da g\u00fc\u00e7lendirmenin etkili ve g\u00fcvenli bir yoludur, e\u011fer kollar\u0131 da dahil ederseniz.<\/p>\n\n\n\n
Uygulama s\u0131ras\u0131:<\/p>\n\n\n\n
– Ayaklar kal\u00e7a geni\u015fli\u011finde sa\u011flam bir \u015fekilde yerle\u015ftirilir;<\/p>\n\n\n\n
– Ellerimizi ba\u015f\u0131m\u0131z\u0131n \u00fczerine kald\u0131r\u0131r ve nefes al\u0131r\u0131z;<\/p>\n\n\n\n
– Nefes verirken kollar\u0131m\u0131z\u0131 yava\u015f\u00e7a a\u015fa\u011f\u0131 indirir ve dizlerimizi hafif\u00e7e b\u00fckerek rahat bir pozisyonda hafif\u00e7e \u00e7\u00f6meliriz;<\/p>\n\n\n\n
– G\u00f6vde yakla\u015f\u0131k 45 derece \u00f6ne e\u011filir ve d\u00fcz kollar g\u00f6vdenin devam\u0131 gibidir.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/active-woman-two-different-positions_1163-863-1024x682.jpg\")
<\/figure>\n\n\n\nAyr\u0131ca arka bacak kaslar\u0131, sava\u015f\u00e7\u0131 pozuyla iyi \u00e7al\u0131\u015ft\u0131r\u0131l\u0131r:<\/p>\n\n\n\n
– bacaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca geni\u015f a\u00e7\u0131n;<\/p>\n\n\n\n
– v\u00fccudu yana \u00e7evirin – bir bacak dizden b\u00fck\u00fclerek, topuk \u00fczerinde 90 derece a\u00e7\u0131 olu\u015fturulmal\u0131;<\/p>\n\n\n\n
– arkadaki bacaklar d\u00fcz, diz kapa\u011f\u0131n\u0131n \u00fczerindeki kas\u0131 s\u0131kabilirsiniz, topuk yerden kalkmaz;<\/p>\n\n\n\n
– kollar\u0131 v\u00fccut boyunca yukar\u0131 kald\u0131r\u0131n, biraz ba\u015f\u0131n arkas\u0131na al\u0131n – ba\u015f\u0131n omuzlara “batmad\u0131\u011f\u0131ndan” emin olun;<\/p>\n\n\n\n
– g\u00f6\u011f\u00fcs kafesi a\u00e7\u0131k.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-beautiful-young-woman-practicing-yoga_1163-1558-1024x682.jpg\")
<\/figure>\n\n\n\nKal\u00e7alar i\u00e7in yoga ayr\u0131ca dengeleyici egzersizler gerektirir. \u00d6rne\u011fin, a\u015fa\u011f\u0131 bakan k\u00f6pek. Sonu\u00e7 olarak v\u00fccut, kal\u00e7alar\u0131n asan\u0131n en y\u00fcksek noktas\u0131 ve deste\u011fin d\u00fcz kollar ve bacaklar \u00fczerinde oldu\u011fu bir “\u00fc\u00e7gen” olu\u015fturur. Eller ve s\u0131rt\u0131 d\u00fcz bir hat haline getiremiyorsan\u0131z, topuklar\u0131 yerden kald\u0131rabilirsiniz.<\/p>\n\n\n\n
![\"Kal\u00e7a](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-woman-doing-prenatal-downward-facing-dog-pose_1163-1695-1-1024x682.jpg\")
<\/figure>\n\n\n\n\u00abMomsLab\u00bb programlar\u0131ndaki video derslerde, t\u00fcm v\u00fccut b\u00f6lgelerini \u00e7al\u0131\u015ft\u0131ran tam antrenman setlerinin yan\u0131 s\u0131ra kal\u00e7a ve bacaklara y\u00f6nelik k\u0131sa d\u00f6ng\u00fcler de bulacaks\u0131n\u0131z.<\/p>\n","protected":false},"excerpt":{"rendered":"
Yatar pozisyonlar\u0131ndan kal\u00e7alar\u0131 g\u00fc\u00e7lendiren asanalar Muhtemelen hepimizin tan\u0131d\u0131k oldu\u011fu y\u0131lan pozu, yaln\u0131zca v\u00fccudun \u00f6n k\u0131sm\u0131n\u0131 esnetmekle kalmaz, ayn\u0131 zamanda kal\u00e7alar\u0131 da g\u00fc\u00e7lendirir. Bu poza girmek…<\/p>\n","protected":false},"author":11,"featured_media":6656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\n
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