{"id":10732,"date":"2020-11-26T21:01:15","date_gmt":"2020-11-26T18:01:15","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1217"},"modified":"2025-06-01T17:21:59","modified_gmt":"2025-06-01T14:21:59","slug":"kalca-eklemleri-icin-terapotik-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/kalca-eklemleri-icin-terapotik-yoga\/","title":{"rendered":"A\u00e7an Yoga Pozlar\u0131yla Kal\u00e7a Eklemlerini A\u00e7mak"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Tedavi edici yoga &#8211; dersleri nereden izleyebilirim?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kal\u00e7a eklemleri i\u00e7in yoga sadece yerel bir sorunu \u00e7\u00f6zmez. \u0130lk bak\u0131\u015fta \u00f6yle g\u00f6r\u00fcnebilir! Asl\u0131nda, kal\u00e7am\u0131z\u0131n pozisyonu t\u00fcm v\u00fccudun simetrisini etkiler. Kal\u00e7a yanl\u0131\u015f konumland\u0131\u011f\u0131nda ortaya \u00e7\u0131kan problemler birikme e\u011filimindedir. Bu y\u00fczden bazen sonu\u00e7lar aniden ortaya \u00e7\u0131kar, bazen de kronik hastal\u0131klar olarak kendini g\u00f6sterir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6zellikle hamile kad\u0131nlarda kal\u00e7a eklemleriyle ilgili sorunlar s\u0131k\u00e7a ortaya \u00e7\u0131kar. \u00c7\u00fcnk\u00fc hamilelik s\u0131ras\u0131nda ne yaz\u0131k ki t\u00fcm &#8216;gizli&#8217; hastal\u0131klar\u0131 daha keskin bir \u015fekilde hissedece\u011fiz ve g\u00f6sterece\u011fiz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu makalede, kal\u00e7a a\u00e7ma i\u00e7in temel egzersizleri ele alaca\u011f\u0131z. Ancak, do\u011fru s\u0131ralama ve nefes ayarlamas\u0131 da uygulamadan en fazla yarar\u0131 sa\u011flamak i\u00e7in \u00f6nemlidir. Bu nedenle, kendi ba\u015f\u0131n\u0131za uygulaman\u0131n yan\u0131 s\u0131ra &#8216;MomsLab&#8217; taraf\u0131ndan sunulan haz\u0131r egzersiz setlerine de dikkat edin.<\/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\/beautiful-expectant-mother-doing-yoga-home_176532-10753-1024x682.jpg\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6671\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-expectant-mother-doing-yoga-home_176532-10753.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">\u015eifal\u0131 Yoga: Asanalar \u0130\u00e7in V\u00fccudu Haz\u0131rlama<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer yine de a\u015fa\u011f\u0131daki egzersizleri kendi ba\u015f\u0131n\u0131za uygulamaya karar verdiyseniz, \u0131s\u0131nmay\u0131 unutmay\u0131n:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ellerinizi kal\u00e7alar\u0131n \u00fcst\u00fcne koyup basit kal\u00e7a d\u00f6nd\u00fcrmeleriyle ba\u015flay\u0131n.<\/li>\n\n\n\n<li>Pelvisin a\u015f\u0131r\u0131 \u00f6ne veya arkaya e\u011filmedi\u011finden emin olmak i\u00e7in pelvisin konumunu ayarlay\u0131n. Aynaya bakarken bedeninizin merkezinin do\u011fru konumda olup olmad\u0131\u011f\u0131n\u0131 anlamak zor olabilir. Bu y\u00fczden kas\u0131tl\u0131 olarak pelvisi geli\u015ftiriyoruz: Yumu\u015fak\u00e7a \u00f6ne ve arkaya hareket ettiriyoruz. Bir elinizi kuyruk sokumuna koyarken, di\u011ferini kas\u0131k kemi\u011fine koyun. Sonunda, ellerinizle v\u00fccudunuzun konumunu daha iyi anlamak i\u00e7in &#8220;orta&#8221; bir pozisyon al\u0131n.<\/li>\n\n\n\n<li>Ellerinizi tekrar kal\u00e7alar\u0131n\u0131za koyun. Destekleyici baca\u011f\u0131n\u0131z\u0131n \u00fczerinde durun, b\u00f6ylece hem ayak parmaklar\u0131n\u0131z hem de t\u00fcm baca\u011f\u0131n\u0131z sa\u011flam bir \u015fekilde yere bass\u0131n. Di\u011fer baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n, dizinizi b\u00fck\u00fcn ve ters sekiz \u00e7izmeye ba\u015flay\u0131n. Dizinizin bir f\u0131r\u00e7a oldu\u011funu hayal edin. Kal\u00e7a ekleminde bedeni hissetmelisiniz. Di\u011fer bacak i\u00e7in de tekrarlay\u0131n.<\/li>\n\n\n\n<li>Ba\u015flang\u0131\u00e7 \u200b\u200b&#8221;Kedi&#8221; pozisyonunu al\u0131n. Bilekler omuz eklemlerinin alt\u0131nda ve dizler kal\u00e7a geni\u015fli\u011finde olmal\u0131d\u0131r. Baca\u011f\u0131 arkan\u0131za do\u011fru uzat\u0131n, aya\u011f\u0131n\u0131z\u0131 yere basarak destek al\u0131n. \u015eimdi aya\u011f\u0131n\u0131z\u0131n tamam\u0131yla hafif bir gerginlik hissederek dairesel hareketler yapmaya ba\u015flay\u0131n. Aya\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirin.<\/li>\n<\/ol>\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\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-1024x682.jpg\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6673\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-beautiful-pregnant-woman-exercising_23-2148302057.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Kal\u00e7a Eklemlerine Y\u00f6nelik Asanalar<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Kertenkele Pozu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bu pozu en kolay k\u00f6pek pozundan girerek yapabilirsiniz: Matan\u0131n \u00fczerinde durarak, kollar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze al\u0131n (d\u00fcz olarak veya haz\u0131rl\u0131\u011f\u0131n\u0131z uygunsa dirseklerinizin \u00fczerinde.) Bir baca\u011f\u0131n\u0131z\u0131 yanlardaki kol hizas\u0131na do\u011fru \u00e7\u0131kar\u0131n. Dizden b\u00fck\u00fclm\u00fc\u015f bacak 90 derece olu\u015fturur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pozisyona yava\u015f\u00e7a yerle\u015fin ve konumunuzu al\u0131\u015farak, hareketlerinizi sistemli nefes alma ile senkronize ederek yard\u0131mc\u0131 olun. A\u011fr\u0131 olmamal\u0131! Rahat hissediyorsan\u0131z hareketleri zorla\u015ft\u0131r\u0131yoruz:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; B\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131n dizini kendinizden uza\u011fa konforlu bir pozisyona al\u0131n, e\u011fer yere koyam\u0131yorsan\u0131z endi\u015felenmeyin, mevcut sonuca ba\u011fl\u0131 kal\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; dizi eski konumuna geri getiriyoruz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer rahat hissediyorsan\u0131z, aya\u011f\u0131 elle tutup dizle hafif\u00e7e d\u00f6nme hareketleri yapabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer bacakta tekrarlay\u0131n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Derin \u00e7\u00f6melme<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kal\u00e7a eklemleri i\u00e7in yoga ile ilgilenenler i\u00e7in zor ama faydal\u0131 bir duru\u015f. Denge ve beceri gerektirir. Ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finden biraz daha uza\u011fa koyun. Ayaklar\u0131 yanlara \u00e7evirin ve ayaklar\u0131n\u0131z\u0131 yerden kald\u0131rmadan derin bir \u00e7\u00f6melmeye inmeyi deneyin. Avu\u00e7lar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fczde birle\u015ftirin ve dirseklerinizi kullanarak yava\u015f\u00e7a dizlerinizi yanlara do\u011fru itin. Pozda konforlu bir s\u00fcre kal\u0131n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/front-view-beautiful-pregnant-woman-having-healthy-lifestyle_23-2148301989.avif\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6672\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">G\u00fcvercin duru\u015fu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bu duru\u015fa yine a\u015fa\u011f\u0131 bakan k\u00f6pek pozundan ge\u00e7mek uygundur. Bir baca\u011f\u0131 b\u00fck\u00fcp dizi yana do\u011fru \u00e7ekin. Karn\u0131n\u0131z\u0131n \u00fczerine yumu\u015fak\u00e7a uzan\u0131n ve aya\u011f\u0131 yerle\u015ftirerek topu\u011fun kemik b\u00f6lgesinde veya m\u00fcmk\u00fcnse daha yukar\u0131da olmas\u0131n\u0131 sa\u011flay\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer bacak arkada rahat\u00e7a uzat\u0131lm\u0131\u015f, eller \u00f6n\u00fcn\u00fczde ve s\u0131rt rahatlam\u0131\u015f durumda. Kal\u00e7adaki esnemeyi hissederek a\u011f\u0131rl\u0131\u011f\u0131m\u0131zla hafif\u00e7e bask\u0131 yap\u0131yoruz. Di\u011fer tarafa 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\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-1024x682.jpg\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6674\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/long-shot-pregnant-woman-having-healthy-lifestyle_23-2148302064.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Kelebek Pozu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yeni ba\u015flayanlar i\u00e7in bile basit bir poz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mat\u0131n \u00fczerine oturun ve s\u0131rt\u0131n\u0131z\u0131 d\u00fczeltin. Dik durmakta zorlan\u0131yorsan\u0131z, le\u011fen kemi\u011finizin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koyabilirsiniz. Ayak tabanlar\u0131n\u0131 \u00f6n\u00fcn\u00fczde birle\u015ftirin ve dizleri yanlara a\u00e7\u0131n. A\u011fr\u0131 ve rahats\u0131zl\u0131k hissediyorsan\u0131z, dizlerinizi de y\u00fckseltilmi\u015f bir yere koyabilirsiniz. \u00d6rne\u011fin, kitap y\u0131\u011f\u0131nlar\u0131n\u0131n \u00fczerine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tersine, esneme yeterli de\u011filse, dizlerin \u00fczerine a\u011f\u0131rl\u0131k koyarak a\u015fa\u011f\u0131 do\u011fru bask\u0131y\u0131 art\u0131rabilirsiniz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ellerinizle rahat\u00e7a bask\u0131 uygulayarak y\u00fcklemeyi de\u011fi\u015ftirebilirsiniz. A\u011fr\u0131 e\u015fi\u011finizi a\u015fmay\u0131n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"714\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-1024x714.jpg\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6675\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-1024x714.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-300x209.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-768x535.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-100x70.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046-646x450.jpg 646w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/lotus-body-prenatal-fitness-women_1112-1046.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pozlar d\u00f6ng\u00fcs\u00fcne son vermek i\u00e7in ba\u015fka bir faydal\u0131 egzersiz. Oturun, dizlerinizi kendinize do\u011fru \u00e7ekin ve s\u0131k\u0131ca kucaklayarak do\u011fal bir diren\u00e7 olu\u015fturun. Bu dirence kar\u015f\u0131 koyarak dizlerinizi yana a\u00e7maya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--7\">Kad\u0131nlar \u0130\u00e7in Kal\u00e7a Eklemleri \u0130\u00e7in Yoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yukar\u0131da bahsedilen pozlar\u0131n faydalar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kal\u00e7a ve bel \u00fczerindeki y\u00fck\u00fc hafifletir;<\/li>\n\n\n\n<li>i\u00e7 organlar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 te\u015fvik eder;<\/li>\n\n\n\n<li>eklemlerin hareketlili\u011fini art\u0131r\u0131r;<\/li>\n\n\n\n<li>kal\u00e7a, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131 tonland\u0131r\u0131r.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Terap\u00f6tik yoga, sadece hamilelik i\u00e7in de\u011fil, do\u011fum sonras\u0131 iyile\u015fme d\u00f6nemi i\u00e7in de uygundur. E\u011fer oturarak bir ya\u015fam tarz\u0131 s\u00fcr\u00fcyorsan\u0131z, bu egzersizleri ihmal etmeyin.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065-683x1024.jpg\" alt=\"Kal\u00e7a eklemleri i\u00e7in tedavi edici yoga\" class=\"wp-image-6676\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pregnant-woman-training-home_23-2149121065.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Tedavi edici yoga &#8211; dersleri nereden izleyebilirim? Kal\u00e7a eklemleri i\u00e7in yoga sadece yerel bir sorunu \u00e7\u00f6zmez. \u0130lk bak\u0131\u015fta \u00f6yle g\u00f6r\u00fcnebilir! Asl\u0131nda, kal\u00e7am\u0131z\u0131n pozisyonu t\u00fcm v\u00fccudun&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6678,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10732","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>Eklemler i\u00e7in Yoga: Kal\u00e7a Eklemlerini G\u00fc\u00e7lendirme Asanalar\u0131<\/title>\n<meta name=\"description\" content=\"Eklemler i\u00e7in yoga egzersizleri, \u00f6zellikle kal\u00e7a eklemleri i\u00e7in, do\u011fum s\u0131ras\u0131nda anne adaylar\u0131na b\u00fcy\u00fck fayda sa\u011flar. 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