{"id":10752,"date":"2020-11-26T22:32:40","date_gmt":"2020-11-26T19:32:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1254"},"modified":"2025-06-01T17:24:31","modified_gmt":"2025-06-01T14:24:31","slug":"bas-asagi-ters-duruslar-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/bas-asagi-ters-duruslar-yoga\/","title":{"rendered":"G\u00fcnl\u00fck Prati\u011finize Ters Duru\u015flar\u0131 Neden Dahil Etmelisiniz?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Ters Duru\u015flar\u0131n Art\u0131lar\u0131 ve Eksileri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bu makalede, bu duru\u015flar\u0131n insan v\u00fccudu \u00fczerindeki etkileri inceleyece\u011fiz. Birincisi, ters pozlar\u0131 uygulayanlar, do\u011fru bir \u015fekilde yap\u0131ld\u0131\u011f\u0131nda d\u00fc\u015f\u00fcncelerinde bir \u015feylerin &#8216;klik&#8217; etti\u011fini fark etmi\u015ftir. Bu y\u00fczden, daha pozitif, a\u00e7\u0131k hale gelir, daha h\u0131zl\u0131 d\u00fc\u015f\u00fcn\u00fcr ve kararlar al\u0131r\u0131z. Bu k\u0131smen kan ak\u0131\u015f\u0131n\u0131n iyile\u015fmesinden kaynaklan\u0131r &#8211; \u00e7\u00fcnk\u00fc t\u00fcm kan geri d\u00f6ner, kalbe ve beyne akar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130kincisi, ayr\u0131ca genellikle gergin olan kaslar\u0131 &#8211; bel b\u00f6lgesi ve omurga alan\u0131n\u0131 &#8211; rahatlat\u0131yoruz. Daha iyi kan dola\u015f\u0131m\u0131 sayesinde damarlar g\u00fc\u00e7lenir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ne yaz\u0131k ki, ters duru\u015flar herkese fayda sa\u011flamaz. Eksiler aras\u0131nda baz\u0131 duru\u015flar i\u00e7in kontraendikasyonlar olabilir. \u00d6rne\u011fin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bol adet d\u00f6nemi;<\/li>\n\n\n\n<li>y\u00fcksek tansiyon;<\/li>\n\n\n\n<li>kalp hastal\u0131klar\u0131;<\/li>\n\n\n\n<li>omurga sorunlar\u0131.<\/li>\n<\/ul>\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\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg\" alt=\"\" class=\"wp-image-6766\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-768x1152.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1024x1536.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1366x2048.jpg 1366w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-800x1200.jpg 800w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hamileler \u0130\u00e7in Ters Duru\u015flar\u0131n Faydalar\u0131<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hormon seviyelerinin dengelenmesi, bu sayede stres hormonu seviyesinin azalmas\u0131, ki bu bebek i\u00e7in de iyidir.<\/li>\n\n\n\n<li>Anne organlar\u0131 \u00fczerindeki fetal bask\u0131n\u0131n azalt\u0131lmas\u0131, bu da ge\u00e7ici bir rahatlama durumu sa\u011flar.<\/li>\n\n\n\n<li>Varis \u00f6nleme ve kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirme, \u00e7\u00fcnk\u00fc bacak b\u00f6lgesindeki s\u00fcrekli bask\u0131y\u0131 azalt\u0131yoruz.<\/li>\n\n\n\n<li>Ayak ve bald\u0131r kramplar\u0131n\u0131n \u00f6nlenmesi.<\/li>\n\n\n\n<li>Cenin oksijenle zenginle\u015ftirilmesi.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Uygulama S\u0131ras\u0131nda G\u00fcvenlik \u00d6nlemleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer hamile ki\u015finin uygulamaya y\u00f6nelik bir kontrendikasyonu yoksa, ba\u015flamadan \u00f6nce \u015funlardan emin olunmal\u0131d\u0131r:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; alan &#8211; keskin sehpalar, dengesiz sandalyeler ve di\u011fer mobilyalardan uzakla\u015f\u0131n;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; destek &#8211; sizi yar\u0131 yolda b\u0131rakmamal\u0131d\u0131r; yayl\u0131 yatakta, \u015fi\u015fme veya su yata\u011f\u0131 \u00fczerinde duru\u015flar yap\u0131lmaz, b\u00f6ylece yaralanmazs\u0131n\u0131z; kaymayan bir mat veya yere serilmi\u015f kal\u0131n bir battaniye uygundur;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; asanalarda destek yok &#8211; hamilelik s\u0131ras\u0131nda v\u00fccudumuzun y\u00fcke nas\u0131l tepki verdi\u011fini anlamak i\u00e7in yeni ba\u015flayanlar i\u00e7in 30-60 saniye yeterlidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg\" alt=\"\" class=\"wp-image-6767\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg 677w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-198x300.jpg 198w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-66x100.jpg 66w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-297x450.jpg 297w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099.jpg 740w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Hu\u015f Pozu<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pozisyonu \u00e7ok \u00e7abalamaya gerek yok. B\u00fcy\u00fck bir kar\u0131nda pozisyonun analogu &#8211; duvara kald\u0131r\u0131lm\u0131\u015f d\u00fcz bacaklar. Etki \u00e7ok benzer olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u0131\u015f\u0131lm\u0131\u015f uygulama s\u0131ras\u0131:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mat \u00fczerinde s\u0131rt\u00fcst\u00fc yatarken, kar\u0131n kaslar\u0131n\u0131 s\u0131k\u0131n ve bacaklar\u0131, kal\u00e7ay\u0131 ve belinizi kald\u0131r\u0131n.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Omuzlar\u0131n\u0131zda a\u011f\u0131rl\u0131\u011f\u0131 hissedin, boyunuzu a\u015f\u0131r\u0131 zorlamay\u0131n!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir sandalye veya kanepe ile bir ba\u015fka se\u00e7enek. Sandalyenin ayaklar\u0131n\u0131n sa\u011flaml\u0131\u011f\u0131n\u0131 kontrol edin &#8211; s\u0131rt\u0131n\u0131 duvara dayay\u0131n ve pozisyonu almak veya \u00e7\u0131kmak i\u00e7in yak\u0131nlar\u0131n\u0131zdan yard\u0131m isteyin.<\/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\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg\" alt=\"\" class=\"wp-image-6768\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ters asanalar: Bacaklar\u0131 ba\u015f\u0131n arkas\u0131na yat\u0131rma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Poz anemi ve hamilelerde s\u0131k g\u00f6r\u00fclen kab\u0131zl\u0131k problemi i\u00e7in yard\u0131mc\u0131 olur. Bacaklar\u0131 yava\u015f\u00e7a kald\u0131r\u0131n, ellerinizle yard\u0131m edin. Ellerinin konumunu v\u00fccut arkas\u0131na ta\u015f\u0131y\u0131n, belinizi d\u00fcz tutmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kendinize yard\u0131mc\u0131 olmak i\u00e7in, mat\u0131n sonuna bir sandalye yerle\u015ftirin ve ayaklar\u0131n\u0131z\u0131 otura\u011fa koyun.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"958\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg\" alt=\"\" class=\"wp-image-6769\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-300x281.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-768x718.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1536x1436.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-2048x1915.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-100x94.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-481x450.jpg 481w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1283x1200.jpg 1283w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u015ei\u015fkinli\u011fi azaltmak, ba\u015f a\u011fr\u0131s\u0131ndan kurtulmak ve s\u0131rt\u0131n\u0131zdaki hisleri hafifletmek istiyorsan\u0131z bu asanaya dikkat edin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu asanada, normal teknikten farkl\u0131 olarak ayaklar\u0131m\u0131z\u0131 yere de\u011fdirmeye \u00e7al\u0131\u015fm\u0131yoruz.<\/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\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg\" alt=\"\" class=\"wp-image-6770\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Ba\u015f duru\u015fu: Ters asanalar<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Poz, <a href=\"https:\/\/momslab.app\/blog\/joga-dla-prodvinutyh-sloznye-asany\/\">yoga konusunda deneyimi olanlar<\/a> i\u00e7in uygundur. K\u00f6t\u00fc ruh hali, uykusuzluk ve apatiye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nemli! Bu asanay\u0131 g\u00f6zetim alt\u0131nda uygulamak tercih edilir. Dizlerinizin \u00fczerinde durun, sonra ba\u015f\u0131n\u0131z\u0131 yere dayay\u0131n ve ellerinizle sa\u011flam bir \u015fekilde sabitleyin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u00fczle\u015ftirin ve ellerinize ve ba\u015f\u0131n\u0131za do\u011fru &#8220;y\u00fcr\u00fcmeye&#8221; ba\u015flay\u0131n. B\u00fck\u00fclm\u00fc\u015f bacaklar\u0131n\u0131z\u0131 s\u0131ra ile kald\u0131r\u0131n ve sonunda tamamen d\u00fczle\u015ftirerek pozisyonunuzu olu\u015fturun. Bask\u0131ya ve v\u00fccudunuzdaki herhangi bir rahats\u0131zl\u0131k hissine dikkat edin!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015f\u0131 ve boynu zorlamay\u0131n, a\u011f\u0131rl\u0131\u011f\u0131 omuz ku\u015fa\u011f\u0131na y\u00f6nlendirin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sonu\u00e7<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Devam\u0131nda ters duru\u015flar yapmak, antrenman sonlar\u0131nda iyi olur \u00e7\u00fcnk\u00fc v\u00fccut zaten \u0131s\u0131nm\u0131\u015f olur. Vakit yoksa en az\u0131ndan s\u0131rt ve boyun b\u00f6lgesini \u0131s\u0131t\u0131n. Sadece birka\u00e7 kez &#8216;g\u00fcne\u015fe selam&#8217; asanalar\u0131n\u0131 uygulayabilirsiniz <a href=\"https:\/\/momslab.app\/blog\/sura-namaskara-kompleks-privetstvie-solncu\/\" target=\"_blank\" rel=\"noreferrer noopener\">.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayakta denge duru\u015flar\u0131ndan sonra ters asanalar eklemek \u00f6zellikle faydal\u0131d\u0131r. Maksimum fayda sa\u011flamak i\u00e7in ters duru\u015flardan sonra \u015eavasana uygulay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ters Duru\u015flar\u0131n Art\u0131lar\u0131 ve Eksileri Bu makalede, bu duru\u015flar\u0131n insan v\u00fccudu \u00fczerindeki etkileri inceleyece\u011fiz. Birincisi, ters pozlar\u0131 uygulayanlar, do\u011fru bir \u015fekilde yap\u0131ld\u0131\u011f\u0131nda d\u00fc\u015f\u00fcncelerinde bir \u015feylerin&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10752","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>Hamilelikte Ters Asanalar: Faydalar\u0131 ve Kontrendikasyonlar\u0131<\/title>\n<meta name=\"description\" content=\"Ters asanalar (inversiyonlar) gebe kad\u0131n\u0131n hormonal dengesini etkiler. 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