{"id":10740,"date":"2020-11-26T21:29:38","date_gmt":"2020-11-26T18:29:38","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1230"},"modified":"2025-06-01T17:22:57","modified_gmt":"2025-06-01T14:22:57","slug":"hatha-yogada-bas-durusu","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/","title":{"rendered":"Hatha Yogada Ba\u015f Duru\u015fu"},"content":{"rendered":"\n

Ba\u015f duru\u015funu nas\u0131l do\u011fru yapars\u0131n\u0131z?<\/h2>\n\n\n\n

Ba\u015f duru\u015funda v\u00fccudun do\u011fru pozisyonunu elde etmek i\u00e7in hatalar\u0131 gidermek, \u015eir\u015fasana’y\u0131 ilk defa \u00f6\u011frenmek kadar zordur. Bu nedenle, pozisyona giri\u015f ve \u00e7\u0131k\u0131\u015f s\u0131ras\u0131n\u0131 ba\u015ftan itibaren tamamen kontrol alt\u0131nda tutmak \u00f6nemlidir.<\/p>\n\n\n\n

Asanay\u0131 \u00f6\u011frenip \u00f6\u011frenmemek herkesin kendi tercihi, ancak pratikten elde edilen bir\u00e7ok fayda, ba\u015f duru\u015funu yoga yapanlar i\u00e7in cazip k\u0131lar. D\u00f6n\u00fc\u015fl\u00fc asana, \u00e7evremizi yeni bir a\u00e7\u0131dan g\u00f6rmemize, kendi yeteneklerimizi fark etmemize ve kendi yeteneklerimize g\u00fcven duymam\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Ba\u015f duru\u015funun faydalar\u0131<\/h3>\n\n\n\n

Egzersizin v\u00fccut \u00fczerindeki olumlu etkileri \u015fu \u015fekilde g\u00f6sterir:<\/p>\n\n\n\n

\u2022 Beynin farkl\u0131 b\u00f6l\u00fcmlerinin uyar\u0131lmas\u0131 migrenleri giderir ve i\u00e7 salg\u0131 bezlerinin \u00e7al\u0131\u015fmas\u0131n\u0131 normalle\u015ftirir;<\/p>\n\n\n\n

\u2022 Hormon dengesi<\/a> stabilize olur, g\u00f6rme<\/a>, haf\u0131za ve dikkat iyile\u015fir;<\/p>\n\n\n\n

\u2022 Depresyon ve sinir sistemi bozukluklar\u0131n\u0131n olas\u0131l\u0131\u011f\u0131 azal\u0131r;<\/p>\n\n\n\n

\u2022 Metabolizma<\/a> h\u0131zlan\u0131r, bu da kilo vermeye katk\u0131 sa\u011flar;<\/p>\n\n\n\n

\u2022 Kan ak\u0131\u015f\u0131n\u0131n iyile\u015fmesi sayesinde beyin ve i\u00e7 organlar daha fazla oksijen al\u0131r, kalbin y\u00fck\u00fc azal\u0131r;<\/p>\n\n\n\n

\u2022 Sindirim sistemi ve kar\u0131n organlar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131 d\u00fczenlenir;<\/p>\n\n\n\n

\u2022 Kaslar g\u00fc\u00e7lenir, \u00fcrogenital hastal\u0131klar tedavi edilir.<\/p>\n\n\n\n

Shirshasana’da kazan\u0131lan hareket koordinasyon becerileri, \u00f6z alg\u0131y\u0131 de\u011fi\u015ftirir, \u00f6zg\u00fcveni, stres direncini ve eylemlerin fark\u0131ndal\u0131\u011f\u0131n\u0131 art\u0131r\u0131r.<\/p>\n\n\n\n

Kalp yetmezli\u011fi, ateroskleroz, katarakt, glokom, b\u00f6brek hastal\u0131klar\u0131, bel f\u0131t\u0131\u011f\u0131 ve baz\u0131 di\u011fer hastal\u0131klar durumunda poza (asana) yap\u0131lmamal\u0131d\u0131r. Gebelik s\u0131ras\u0131nda ba\u015f \u00fcst\u00fc duru\u015fu tecr\u00fcbeli bir e\u011fitmenin g\u00f6zetiminde yap\u0131lmal\u0131d\u0131r. Anne adaylar\u0131 \u00f6ncelikle bebe\u011fin g\u00fcvenli\u011fini ve sa\u011fl\u0131kl\u0131 geli\u015fimini d\u00fc\u015f\u00fcn\u00fcrler. Bu y\u00fczden ba\u015flamadan \u00f6nce olas\u0131 riskleri g\u00f6z \u00f6n\u00fcnde bulundurmak ve bir doktorla dan\u0131\u015fmak faydal\u0131 olacakt\u0131r.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Ba\u015f \u00dcst\u00fc Duru\u015fu Tekni\u011fi<\/h3>\n\n\n\n

Egzersizi yapmak, ana asana kompleksi<\/a> \u00f6ncesi yemekten en az 3-4 saat sonra \u00f6nerilmektedir, \u00e7\u00fcnk\u00fc \u015eir\u015fasana’ya girmeden \u00f6nce v\u00fccut yorgun ve gergin olmamal\u0131d\u0131r.<\/p>\n\n\n\n

Ad\u0131m Ad\u0131m Talimatlar:<\/h4>\n\n\n\n

1. Dizlerinizin \u00fcst\u00fcne gelin, omuz geni\u015fli\u011finde dirseklerinizi ay\u0131rarak birka\u00e7 kez katlanm\u0131\u015f bir battaniye \u00fczerine \u00f6nkollar\u0131n\u0131z\u0131 yerle\u015ftirin;<\/p>\n\n\n\n

2. Ellerin parmaklar\u0131n\u0131 kenetleyin ve s\u0131k\u0131ca birle\u015ftirin, avu\u00e7 i\u00e7lerinizi k\u00fc\u00e7\u00fck parmaklar\u0131n\u0131z yorgan \u00fczerine de\u011fecek \u015fekilde diklemesine yerle\u015ftirin;<\/p>\n\n\n\n

3. Dizlerinizi dirseklere yakla\u015ft\u0131rarak, ba\u015f\u0131n\u0131z\u0131 kenetli ellerin aras\u0131na yerle\u015ftirin, parmaklar enseye de\u011fsin, yorgan\u0131n \u00fczerinde ba\u015f\u0131n tepesi bulunsun;<\/p>\n\n\n\n

4. Ba\u015f avu\u00e7 i\u00e7leri aras\u0131nda sabit bir konum ald\u0131\u011f\u0131nda, dizlerinizi yerden kald\u0131r\u0131n, yaln\u0131zca ayak parmaklar\u0131n\u0131z\u0131 dayay\u0131n;<\/p>\n\n\n\n

5. Dengeyi sa\u011flad\u0131ktan sonra nefes vererek ayn\u0131 anda dizleriniz b\u00fck\u00fcl\u00fc haldeki bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n, pozisyonu sabitleyin;<\/p>\n\n\n\n

6. Dengeyi korumaya \u00e7al\u0131\u015farak, yava\u015f yava\u015f bacaklar\u0131n\u0131z\u0131 d\u00fczle\u015ftirin ve t\u00fcm v\u00fccudu tek bir \u00e7izgide uzat\u0131n.<\/p>\n\n\n\n

Pozdan \u00e7\u0131k\u0131\u015f, ayn\u0131 hareketlerin ters s\u0131rayla yava\u015f\u00e7a tekrarlanmas\u0131yla ger\u00e7ekle\u015ftirilir.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Yeni ba\u015flayanlar\u0131n<\/a> ba\u015f duru\u015fu tekni\u011fini basitle\u015ftirilmi\u015f varyasyonlarla \u00f6\u011frenmeleri \u00f6nerilir:<\/p>\n\n\n\n

\u2022 Dengenizi korumak ve bedeninizi simetrik olarak pozisyonda tutmak i\u00e7in k\u00f6\u015fede, bacaklar\u0131n\u0131z\u0131 kald\u0131r\u0131rken ayn\u0131 anda iki duvara yaslan\u0131n;<\/p>\n\n\n\n

\u2022 Bir baca\u011f\u0131n\u0131z\u0131 kald\u0131rarak duru\u015fa girin ve di\u011fer baca\u011f\u0131n\u0131z\u0131 hala mindere dayay\u0131n. Bir bacak kald\u0131rarak pozu sabitlemeyi \u00f6\u011frendi\u011finizde, her iki baca\u011f\u0131n\u0131z\u0131 kald\u0131rarak \u015eir\u015fasana varyasyonuna ge\u00e7ebilirsiniz;<\/p>\n\n\n\n

\u2022 Dizlerinizi b\u00fckerek bacaklar\u0131 kald\u0131r\u0131n, \u00fcst pozisyonda uyluklar\u0131 g\u00f6vdeye bast\u0131rarak, b\u00fck\u00fck bacaklarla bir duru\u015f yap\u0131n. Bu pozisyonda dengeyi korumay\u0131 \u00f6\u011frendikten sonra klasik \u015eir\u015fasana ger\u00e7ekle\u015ftirmeye ge\u00e7ebilirsiniz.<\/p>\n\n\n\n

Rahats\u0131zl\u0131k veya v\u00fccutta a\u011fr\u0131l\u0131 hisler olu\u015ftu\u011funda, pozdan hemen \u00e7\u0131k\u0131lmal\u0131d\u0131r. Bacaklar\u0131 kald\u0131rma ve d\u00fczle\u015ftirmeyle ilgili zorluklar varsa, ba\u015f \u00fcst\u00fc duru\u015fu hafifletilmi\u015f varyasyonlarda uygulan\u0131r.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Egzersiz Ayr\u0131nt\u0131lar\u0131<\/h4>\n\n\n\n

1. Sirshasana yaparken, beden pozisyonunu s\u00fcrekli kontrol etmek gerekir. Bu yoga pozunun yanl\u0131\u015f yap\u0131lmas\u0131, y\u00fck dengesizli\u011fi yaralanmalara ve sa\u011fl\u0131\u011fa zarara neden olabilir.<\/p>\n\n\n\n

2. A\u011f\u0131rl\u0131k eller – \u00f6n kollar ve avu\u00e7 i\u00e7leri – \u00fczerinde e\u015fit bir \u015fekilde da\u011f\u0131t\u0131lmal\u0131d\u0131r. Egzersiz s\u0131ras\u0131nda, ba\u015f\u0131n\u0131z\u0131 yerden kald\u0131rabilece\u011finiz hissi olmal\u0131d\u0131r. A\u011f\u0131rl\u0131\u011f\u0131n en fazla %30’u ba\u015fa verilmelidir.<\/p>\n\n\n\n

3. Birle\u015fmi\u015f bacaklar\u0131n kald\u0131r\u0131lmas\u0131 ve indirilmesi yava\u015f\u00e7a, nefes verirken, kar\u0131n kaslar\u0131 zorlanmadan yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n

4. G\u00f6zler gerilmemeli ve kanlanmamal\u0131d\u0131r. G\u00f6zlerdeki y\u00fck, egzersizin yanl\u0131\u015f yap\u0131ld\u0131\u011f\u0131n\u0131n i\u015faretidir.<\/p>\n\n\n\n

5. Sirshasana’da dirsekler omuz geni\u015fli\u011finde yerle\u015ftirilmelidir. Kal\u00e7a ve kar\u0131n b\u00f6lgesinin \u00e7\u0131kmamas\u0131n\u0131 kontrol etmek, v\u00fccudu yere dik bir \u00e7izgide \u00e7ekmeye \u00e7al\u0131\u015fmak ve yukar\u0131 do\u011fru y\u00f6nlendirmek \u00f6nemlidir.<\/p>\n\n\n\n

Yoga yaparken ba\u015f duru\u015fu s\u00fcresi tamamen bireyseldir. Yeni ba\u015flayanlara duru\u015fu yar\u0131m dakika tutmalar\u0131, s\u00fcresini yava\u015f\u00e7a 10-15 dakikaya kadar art\u0131rmalar\u0131 \u00f6nerilir. Ba\u015f duru\u015funu \u00f6\u011frenmeye \u00f6zenle haz\u0131rlanmak, pozun tekni\u011fini do\u011fru anlaman\u0131z\u0131 sa\u011flar, yoga \u00e7al\u0131\u015fmalar\u0131n\u0131<\/a> sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in faydal\u0131 ve g\u00fcvenli hale getirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ba\u015f duru\u015funu nas\u0131l do\u011fru yapars\u0131n\u0131z? Ba\u015f duru\u015funda v\u00fccudun do\u011fru pozisyonunu elde etmek i\u00e7in hatalar\u0131 gidermek, \u015eir\u015fasana’y\u0131 ilk defa \u00f6\u011frenmek kadar zordur. Bu nedenle, pozisyona giri\u015f…<\/p>\n","protected":false},"author":11,"featured_media":6712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nHamileler \u0130\u00e7in Ba\u015f\u00fcst\u00fc Duru\u015fu - Uygulama Tekni\u011fi<\/title>\n<meta name=\"description\" content=\"Hamilelik s\u0131ras\u0131nda ba\u015f\u00fcst\u00fc duru\u015funu \u00f6\u011frenmek, her g\u00fcn yoga uygulay\u0131p egzersiz tekni\u011fine dikkatlice uyarak m\u00fcmk\u00fcnd\u00fcr.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha Yogada Ba\u015f Duru\u015fu\" \/>\n<meta property=\"og:description\" content=\"Hamilelik s\u0131ras\u0131nda ba\u015f\u00fcst\u00fc duru\u015funu \u00f6\u011frenmek, her g\u00fcn yoga uygulay\u0131p egzersiz tekni\u011fine dikkatlice uyarak m\u00fcmk\u00fcnd\u00fcr.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 18:29:38+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 14:22:57+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-yoga-pose_1163-5412.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hatha Yogada Ba\u015f Duru\u015fu\",\"datePublished\":\"2020-11-26 18:29:38+00\",\"dateModified\":\"2025-06-01 14:22:57+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\"},\"wordCount\":875,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-yoga-pose_1163-5412.jpg\",\"articleSection\":[\"Do\u011fum Sonras\u0131 Annelere\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hatha-yogada-bas-durusu\/\",\"name\":\"Hamileler \u0130\u00e7in Ba\u015f\u00fcst\u00fc Duru\u015fu - 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