{"id":10730,"date":"2020-11-26T20:55:17","date_gmt":"2020-11-26T17:55:17","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1214"},"modified":"2025-06-01T17:21:38","modified_gmt":"2025-06-01T14:21:38","slug":"eller-ve-bilekler-icin-yoga-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/eller-ve-bilekler-icin-yoga-egzersizleri\/","title":{"rendered":"Eller ve Bilekler i\u00e7in Yoga Egzersizleri"},"content":{"rendered":"\n
Bir\u00e7ok ki\u015fi hamilelik s\u0131ras\u0131nda yoga yapman\u0131n m\u00fcmk\u00fcn olup olmad\u0131\u011f\u0131n\u0131 merak ediyor. Cevab\u0131m\u0131z kesinlikle evet, \u00f6zellikle elleri g\u00fc\u00e7lendiren yoga s\u00f6z konusu oldu\u011funda. Bu sayede eklemler g\u00fc\u00e7lenir, eller \u00e7al\u0131\u015f\u0131l\u0131r – ve bu, do\u011fumdan sonraki ilk aylarda bebe\u011fi s\u00fcrekli kald\u0131r\u0131p ta\u015f\u0131mak i\u00e7in gen\u00e7 bir anneye \u00e7ok gerekli olacakt\u0131r. Ayr\u0131ca, yogan\u0131n art\u0131s\u0131, kaslar\u0131n g\u00fc\u00e7lenirken zarif kad\u0131ns\u0131 formlar\u0131n korunmas\u0131d\u0131r. Sonu\u00e7ta, siz bir atlet de\u011fil, annesiniz!<\/p>\n\n\n\n
Eller i\u00e7in yoga faydal\u0131 m\u0131?<\/h2>\n\n\n\n
Kesinlikle evet!<\/p>\n\n\n\n
\n
eklemler daha esnek hale gelir<\/li>\n\n\n\n
ba\u011flar daha elastik olur<\/li>\n\n\n\n
g\u00fczel hatlar ortaya \u00e7\u0131kar<\/li>\n\n\n\n
ya\u011f birikintileri azal\u0131r<\/li>\n\n\n\n
cilt s\u0131k\u0131la\u015f\u0131r<\/li>\n\n\n\n
bilekler g\u00fc\u00e7lenir<\/li>\n<\/ul>\n\n\n\n
Ve bunlar sadece fiziksel tezah\u00fcrler! Unutulmamal\u0131d\u0131r ki yoga ayn\u0131 zamanda i\u00e7sel duruma dayan\u0131r. \u00d6rne\u011fin, s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutarak, ellerinizi ‘namaste’ pozisyonunda birle\u015ftirerek ve nefesinize odaklanarak otururken, yabanc\u0131 d\u00fc\u015f\u00fcncelerden kurtulabilir, kendinize ve duygular\u0131n\u0131za zaman ay\u0131rabilir, bedeninizi hissedebilir ve yaln\u0131zca yeni g\u00fc\u00e7 ve enerji ile dolabilirsiniz. Bunu bir de nefes uygulamalar\u0131yla tamamlarsan\u0131z, harika olur!<\/p>\n\n\n\n<\/figure>\n\n\n\n
Kar\u015f\u0131t g\u00f6r\u00fc\u015fler var m\u0131?<\/h2>\n\n\n\n
Nadiren, ama var. G\u00f6zden ge\u00e7irelim:<\/p>\n\n\n\n
\n
dirsek, bilek veya omuz eklemlerinde (ge\u00e7irilmi\u015f veya mevcut) yaralanmalar<\/li>\n\n\n\n
En ufak bir \u015f\u00fcpheniz varsa – bir doktorla veya yoga alan\u0131nda bir uzmanla dan\u0131\u015f\u0131n. Yoga pozlar\u0131 asla zarar vermeye y\u00f6nelik de\u011fildir, ancak sizin durumunuzda her \u015feyi \u00f6nceden g\u00f6rmek ve sizin ve bebe\u011finizin iyi olaca\u011f\u0131ndan emin olmak daha iyidir.<\/p>\n\n\n\n
El ve Omuz Asanalar\u0131<\/h2>\n\n\n\n
Marjaryasana<\/p>\n\n\n\n
\n
Diz \u00e7\u00f6k\u00fcn, avu\u00e7lar ve dizler mindere dayans\u0131n, kollar d\u00fcz olsun.<\/li>\n\n\n\n
Dirseklerin v\u00fccuda paralel hareket etti\u011finden emin olun, yanlara a\u00e7\u0131lmalar\u0131na izin vermeyin<\/li>\n\n\n\n
Bu pozisyondan hafif bir b\u00fck\u00fclme yap\u0131n: sa\u011f kolunuza dayanarak, sol kolunuzu yukar\u0131 kald\u0131r\u0131n ve hafif\u00e7e s\u0131rt\u0131n\u0131z\u0131n arkas\u0131na getirin<\/li>\n\n\n\n
Sol kolunuza dayanarak ve sol kolunuzu yukar\u0131 ve arkaya alarak b\u00fck\u00fclmeyi tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n\n
Bu asana ellerin g\u00fc\u00e7lenmesine ve omuz eklemlerinin hareketlili\u011fine katk\u0131da bulunur.<\/p>\n\n\n\n
Asana uygulama s\u00fcresi: 30 saniye<\/p>\n\n\n\n
Adho Mukha Svanasana<\/p>\n\n\n\n
\n
Mindere \u00e7\u0131k\u0131n<\/li>\n\n\n\n
E\u011filerek avu\u00e7lar\u0131n\u0131z\u0131 ayaklar\u0131n\u0131zla paralel koyun<\/li>\n\n\n\n
Boynunuzu ve ba\u015f\u0131n\u0131z\u0131 rahatlatmaya \u00e7al\u0131\u015f\u0131n<\/li>\n<\/ol>\n\n\n\n
Bu asana, omuz b\u0131\u00e7aklar\u0131n\u0131n ve yine omuz eklemlerinin hareketlili\u011fine odaklan\u0131r. Marjaryasana ile birlikte yap\u0131labilir.<\/p>\n\n\n\n
Asanay\u0131 uygulama s\u00fcresi: 30 saniye – 1 dakika<\/p>\n\n\n\n<\/figure>\n\n\n\n
Pas\u00e7ima Namaskarasana<\/p>\n\n\n\n
\n
S\u0131rt\u0131n\u0131z\u0131 dik tutarak mindere oturun<\/li>\n\n\n\n
Ellerinizi arka tarafta namaste pozisyonunda birle\u015ftirin<\/li>\n\n\n\n
Birle\u015fmi\u015f parmaklar\u0131n\u0131z\u0131 enseye veya k\u00fcrek kemiklerine do\u011fru \u00e7ekin<\/li>\n\n\n\n
Bu pozisyonda kal\u0131n ve nefes al\u0131n<\/li>\n<\/ol>\n\n\n\n
Bu asana zihnin ve bedenin rahatlamas\u0131na yard\u0131mc\u0131 olur, ayr\u0131ca omuz eklemlerini ve servikal torasik b\u00f6lgeyi g\u00fc\u00e7lendirir.<\/p>\n\n\n\n
Asanay\u0131 uygulama s\u00fcresi: 1 dakika<\/p>\n\n\n\n<\/figure>\n\n\n\n
Dik durun ve g\u00f6\u011f\u00fcs kafesinizi a\u00e7\u0131n<\/li>\n<\/ol>\n\n\n\n
Bu asana romatizmal a\u011fr\u0131lar\u0131 hafifletir ve Pas\u00e7ima Namaskarasana ile birle\u015fti\u011finde omuzlar\u0131 g\u00fc\u00e7lendirir.<\/p>\n\n\n\n
Asana uygulama s\u00fcresi: 30 saniye<\/p>\n\n\n\n<\/figure>\n\n\n\n
Sol kolunuzu dirse\u011finiz b\u00fck\u00fcl\u00fc bir \u015fekilde s\u0131rt\u0131n\u0131z\u0131n arkas\u0131na yerle\u015ftirin ve avucunuz yukar\u0131 bakacak \u015fekilde y\u00f6nlendirin<\/li>\n\n\n\n
Sa\u011f ve sol avu\u00e7lar\u0131n\u0131z\u0131 birle\u015ftirin<\/li>\n\n\n\n
Bu asanada bir s\u00fcre kal\u0131n<\/li>\n\n\n\n
Ellerinizi dikkatlice \u00e7\u00f6z\u00fcn ve kollar\u0131n\u0131z\u0131 de\u011fi\u015ftirerek hareketi tekrarlay\u0131n<\/li>\n<\/ol>\n\n\n\n
Bu asana g\u00f6\u011f\u00fcs kafesini a\u00e7ar ve s\u0131rt\u0131n hizalanmas\u0131na yard\u0131mc\u0131 olur. Omuz eklemlerini \u00e7al\u0131\u015ft\u0131rmak i\u00e7in kollar\u0131 de\u011fi\u015ftirmek faydal\u0131d\u0131r.<\/p>\n\n\n\n
Asana uygulama s\u00fcresi: 1-2 dakika<\/p>\n\n\n\n<\/figure>\n\n\n\n
Ayak ve el eklemlerinin esnekli\u011fini art\u0131r\u0131r, omuz eklemlerinin esnekli\u011fini geli\u015ftirir.<\/p>\n\n\n\n
Asanay\u0131 uygulama s\u00fcresi: 30 saniye – 1 dakika<\/p>\n\n\n\n
Bu t\u00fcm asanalar\u0131 ayr\u0131 ayr\u0131 veya di\u011fer eklem veya kas gruplar\u0131na y\u00f6nelik di\u011fer asanalarla birlikte uygulayabilirsiniz.<\/p>\n\n\n\n<\/figure>\n\n\n\n
e\u011fer yoga mat\u0131nda oturmakta zorlan\u0131yorsan\u0131z, daha y\u00fcksek ve yumu\u015fak bir mat se\u00e7in veya kal\u00e7an\u0131n alt\u0131na bir yast\u0131k veya yoga tu\u011flas\u0131 koyun<\/li>\n\n\n\n
asanalar\u0131 yaparken s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmaya \u00e7al\u0131\u015f\u0131n<\/li>\n\n\n\n
egzersizleri her g\u00fcn yapmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ul>\n\n\n\n
Unutmay\u0131n ki yoga, fitness veya v\u00fccut geli\u015ftirme de\u011fildir. Burada t\u00fcm hareketler yumu\u015fak, ak\u0131c\u0131 ve i\u00e7sel rahatl\u0131k ile huzuru desteklemeye y\u00f6neliktir. Teknikleri \u00e7al\u0131\u015ft\u0131ktan sonra, duru\u015flar\u0131 nefes egzersizleriyle tamamlay\u0131n ve o zaman yoga \u00e7al\u0131\u015fmalar\u0131 daha fazla memnuniyet ve i\u00e7sel uyum sa\u011flayacakt\u0131r.<\/p>\n\n\n\n
Web sitemizde, hamileli\u011fin her a\u015famas\u0131nda uygun olan el ve omuz yogas\u0131 duru\u015flar\u0131n\u0131 derledik. Dahas\u0131, pratiklere haz\u0131rlanabilmeniz i\u00e7in video derslerimizi \u0131s\u0131nma hareketleri ve uygulama \u00f6nerileriyle destekledik. Ancak herhangi bir \u015f\u00fcpheniz varsa doktorunuza dan\u0131\u015fman\u0131z\u0131 \u00f6neririz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bir\u00e7ok ki\u015fi hamilelik s\u0131ras\u0131nda yoga yapman\u0131n m\u00fcmk\u00fcn olup olmad\u0131\u011f\u0131n\u0131 merak ediyor. Cevab\u0131m\u0131z kesinlikle evet, \u00f6zellikle elleri g\u00fc\u00e7lendiren yoga s\u00f6z konusu oldu\u011funda. Bu sayede eklemler g\u00fc\u00e7lenir,…<\/p>\n","protected":false},"author":11,"featured_media":6663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\n
Eller ve Bilekler i\u00e7in Yoga - Eklem G\u00fc\u00e7lendirme Egzersizleri<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda eller, bilekler ve omuzlar i\u00e7in yoga yapmak, el kaslar\u0131n\u0131 g\u00fc\u00e7lendirir ve g\u00f6r\u00fcn\u00fcm\u00fcn\u00fc iyile\u015ftirir. 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