{"id":10734,"date":"2020-11-26T21:09:00","date_gmt":"2020-11-26T18:09:00","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1220"},"modified":"2025-06-01T17:22:13","modified_gmt":"2025-06-01T14:22:13","slug":"hamilelikte-dayanikliligi-artiran-yoga-icin-yogun-antrenman","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hamilelikte-dayanikliligi-artiran-yoga-icin-yogun-antrenman\/","title":{"rendered":"Hamileler \u0130\u00e7in Yo\u011fun Yoga: V\u00fccut Dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 Art\u0131rmak"},"content":{"rendered":"\n

Pek \u00e7ok anne formda kalmak i\u00e7in yogayla ilgilenir, fakat daha fazlas\u0131n\u0131 elde edersiniz! \u0130lk olarak, yoga do\u011fum gibi bir y\u00fck i\u00e7in v\u00fccudu haz\u0131rlaman\u0131n en nazik ve g\u00fcvenli yoludur. Ayr\u0131ca, son zamanlardaki rahats\u0131zl\u0131klar\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131rs\u0131n\u0131z. \u00d6rne\u011fin:<\/p>\n\n\n\n

– bel a\u011fr\u0131s\u0131n\u0131 hafifletirsiniz;<\/p>\n\n\n\n

– nefes almay\u0131 kolayla\u015ft\u0131rmak i\u00e7in g\u00f6\u011f\u00fcs b\u00f6lgesini a\u00e7ars\u0131n\u0131z;<\/p>\n\n\n\n

– kab\u0131zl\u0131ktan kurtulursunuz<\/a> ve varisi \u00f6nlersiniz.<\/p>\n\n\n\n

Do\u011fum yapm\u0131\u015f anneler i\u00e7in kilo vermeye y\u00f6nelik yo\u011fun yoga da yard\u0131mc\u0131 olabilir. Ancak, kilo kayb\u0131 i\u00e7in egzersizin yan\u0131 s\u0131ra beslenmeyi de d\u00fczenlemek gerekti\u011fini unutmamal\u0131y\u0131z.<\/p>\n\n\n\n

Hamile kad\u0131nlar ve do\u011fum sonras\u0131 anneler i\u00e7in psikolojik durum son derece \u00f6nemlidir. G\u00fcnl\u00fck nefes alma teknikleri ve meditasyonlar kayg\u0131 sorununu \u00e7\u00f6zmeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

\"Yo\u011fun<\/figure>\n\n\n\n

Esneklik<\/a> ve v\u00fccut \u015fekillendirme i\u00e7in Yoga<\/h3>\n\n\n\n

Bu pozisyonlar, hamilelik s\u0131ras\u0131nda ve do\u011fumdan birka\u00e7 hafta sonra uygulanabilir:<\/p>\n\n\n\n

– Utkatasana – Pelvisin do\u011fru konumland\u0131r\u0131lmas\u0131n\u0131 sa\u011flar, bacaklara e\u015fit y\u00fck verir ve omuzlar\u0131 a\u00e7ar.<\/p>\n\n\n\n

– Utthita Parsvakonasana – Bacaklar\u0131n arka y\u00fczeyine hafif bir gerilme verir, v\u00fccudun yan y\u00fczeyini esnetir.<\/p>\n\n\n\n

– Prasarita Padottanasana – S\u0131rt, omuz ve boyunu rahatlat\u0131r, bacaklar\u0131n i\u00e7 k\u0131sm\u0131nda hafif bir gerilmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

– Virabhadrasana – Dengeyi, s\u0131rt kaslar\u0131n\u0131 ve uyluklar\u0131n arka kas grubunu \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n\n\n\n

Oturarak yap\u0131lacak pozlar, esneklik, do\u011fum \u00f6ncesi haz\u0131rl\u0131k ve iyile\u015fme i\u00e7in yard\u0131mc\u0131 olabilir:<\/p>\n\n\n\n

– Janu Sirsasana – Bel ve omurgadaki fazla y\u00fck\u00fc al\u0131r.<\/p>\n\n\n\n

– Vajrasana<\/a> – uyluk kaslar\u0131n\u0131 iyice esnetir ve bald\u0131rlar\u0131n hareketlili\u011fini art\u0131r\u0131r, ayaklara nazik\u00e7e bask\u0131 yaparak rahatlat\u0131r.<\/p>\n\n\n\n

– Paschimottanasana – iyile\u015fme s\u0131ras\u0131nda s\u0131rt\u0131 esnetir ve rahatlat\u0131r. Hamileler i\u00e7in Upavishta Konasana pozunda hafif bir e\u011filme uygundur.<\/p>\n\n\n\n

S\u0131rt\u00fcst\u00fc yatarken, kal\u00e7alar\u0131, kar\u0131n\u0131, kollar\u0131n arka y\u00fczeyini ve bacaklar\u0131 \u00e7al\u0131\u015ft\u0131racak k\u00f6pr\u00fc ve yar\u0131 k\u00f6pr\u00fc varyasyonlar\u0131n\u0131 uygulamak iyi gelir. Hamilelere, beli kald\u0131rmadan sadece bacaklar\u0131 duvarda dikle\u015ftirerek Sarvangasana gibi tamamlanmam\u0131\u015f ters pozlar\u0131 dahil etmeleri \u00f6nerilir.<\/p>\n\n\n\n

\"Yo\u011fun<\/figure>\n\n\n\n

Marjariasana veya “Kedi” egzersizi, e\u011filmeler ve hafif yuvarlanmalarla iyi kombinlenir. Vakit az veya daha yo\u011fun egzersizler i\u00e7in g\u00fcc\u00fcn\u00fcz yoksa, \u00e7al\u0131\u015fmay\u0131 etkili bir \u015fekilde yapmak istiyorsan\u0131z, bu basit ve g\u00fcvenli bir egzersizdir.<\/p>\n\n\n\n

Kas\u0131klar\u0131 gev\u015fetmek ve kal\u00e7ay\u0131 a\u00e7mak i\u00e7in Baddha Konasana<\/a> kullan\u0131l\u0131r. Harekete dinamizm katmak i\u00e7in dizlerle “kelebek” hareketi yap\u0131labilir. Bu basit egzersiz kan dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131r.<\/p>\n\n\n\n

\"Yo\u011fun<\/figure>\n\n\n\n

Hamileler i\u00e7in dinamik egzersizlere nas\u0131l haz\u0131rlan\u0131l\u0131r<\/h2>\n\n\n\n

Hafif bir \u0131s\u0131nma ve nefes egzersizleri yapmak faydal\u0131 olur. Sadece bir kas grubuna odaklanm\u0131yoruz. Kaslara dengeleme sa\u011flamak i\u00e7in u\u011fra\u015f\u0131yoruz \u2013 \u00f6rne\u011fin, s\u0131rta statik y\u00fck verildikten sonra onu nazik\u00e7e esnetip rahatlatan bir asana se\u00e7iyoruz.<\/p>\n\n\n\n

Size kolayl\u0131k sa\u011flamak i\u00e7in \u00abMomsLab\u00bb programlar\u0131nda do\u011fru s\u0131ra ve dengeleme dikkate al\u0131narak haz\u0131rlanan yo\u011fun egzersiz dizileri sunuyoruz.<\/p>\n\n\n\n

Dinlenme iste\u011fi duyarsan\u0131z, her zaman \u00ab\u00c7ocuk Pozu\u00bbna ge\u00e7ebilirsiniz. Her uygulama d\u00f6ng\u00fcs\u00fcn\u00fc rahatlat\u0131c\u0131 Shavasana ile bitirmek \u00f6nerilir.<\/p>\n\n\n\n

Yogan\u0131n faydalar\u0131n\u0131 hissetmek i\u00e7in e\u011fitmeni yakalamaya \u00e7al\u0131\u015fman\u0131za gerek yok. Kendi temponuzda nefes al\u0131n ve pozlar\u0131 yaparken h\u0131zdan \u00e7ok do\u011fru tekni\u011fe \u00f6ncelik verin.<\/p>\n\n\n\n

T\u00fcm hislerin zevkli olmas\u0131 gerekti\u011fini unutmay\u0131n. A\u011fr\u0131 ve rahats\u0131zl\u0131\u011f\u0131n ba\u015flad\u0131\u011f\u0131 yerde kendinize zarar verme riski vard\u0131r.<\/p>\n\n\n\n

Yo\u011fun yoga kime uygundur?<\/h2>\n\n\n\n

S\u0131k\u0131 bir v\u00fccut i\u00e7in yoga ile ilgileniyor musunuz? “MomsLab” \u00e7evrimi\u00e7i programlar\u0131nda hem k\u0131sa egzersizler hem de tam uzun d\u00f6ng\u00fcler sunuyoruz. \u0130lki, uygulamayla tan\u0131\u015fmaya<\/a> yeni ba\u015flayan anneler i\u00e7in tasarlanm\u0131\u015ft\u0131r. Uzun yo\u011fun kompleksler ise daha geli\u015fmi\u015fler i\u00e7in adapte edilmi\u015f y\u00fcklerle m\u00fckemmel bir devam sunar.<\/p>\n\n\n\n

Ayr\u0131ca, egzersiz s\u00fcrelerini de\u011fi\u015ftirebilirsiniz. \u00d6rne\u011fin, hafta i\u00e7i sabah ve ak\u015famda se\u00e7ilen v\u00fccut b\u00f6lgeleri i\u00e7in 10 dakikaya kadar egzersiz yap\u0131n. Cumartesi ve Pazar g\u00fcn\u00fc ise bir saate kadar ayr\u0131nt\u0131l\u0131 bir pratik i\u00e7in zaman ay\u0131r\u0131n.<\/p>\n\n\n\n

T\u00fcm video egzersizleri tamamen g\u00fcvenlidir. Her durumdaki anneler i\u00e7in kademeli ilerleme d\u00fczeyiyle ayr\u0131 antrenmanlar d\u00fczenlenmi\u015ftir. B\u00f6ylece, risk olmadan antrenman yapt\u0131\u011f\u0131n\u0131zdan emin olabilirsiniz.<\/p>\n\n\n\n

\u00d6nemli! Yine de, herhangi bir egzersiz d\u00f6ng\u00fcs\u00fcne ba\u015flamadan \u00f6nce doktorunuzla g\u00f6r\u00fc\u015f\u00fcn.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Pek \u00e7ok anne formda kalmak i\u00e7in yogayla ilgilenir, fakat daha fazlas\u0131n\u0131 elde edersiniz! \u0130lk olarak, yoga do\u011fum gibi bir y\u00fck i\u00e7in v\u00fccudu haz\u0131rlaman\u0131n en nazik…<\/p>\n","protected":false},"author":11,"featured_media":6687,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739,742],"tags":[],"class_list":["post-10734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nKaslar i\u00e7in Yoga - s\u0131k\u0131 bir v\u00fccut i\u00e7in yo\u011fun antrenman<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra v\u00fccudu sportif ve zarif tutmak - bir\u00e7ok hamile kad\u0131n\u0131n hayali. 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