{"id":10754,"date":"2020-11-26T22:44:40","date_gmt":"2020-11-26T19:44:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1257"},"modified":"2025-06-01T17:25:19","modified_gmt":"2025-06-01T14:25:19","slug":"ayaklar-icin-yoga-pozlarin-etkisi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ayaklar-icin-yoga-pozlarin-etkisi\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Ayak ve V\u00fccudun \u00dczerindeki Etkisi"},"content":{"rendered":"\n

Ayaklara Y\u00f6nelik<\/a> Yoga Pozlar\u0131<\/h2>\n\n\n\n

Bu yaz\u0131da, bu g\u00f6r\u00fcn\u00fc\u015fte “fark edilmeyen” v\u00fccut par\u00e7as\u0131n\u0131n rol\u00fcn\u00fc ve ayaklar i\u00e7in yogan\u0131n etkisini inceleyece\u011fiz.<\/p>\n\n\n\n

Hamilelik s\u0131ras\u0131nda a\u011f\u0131rl\u0131k kazan\u0131m\u0131na yaln\u0131zca s\u0131rt de\u011fil, ayaklar da hassas tepki verir. Bazen – diz eklemleri ve bilekler. \u00d6zel egzersizler ve pozlar, a\u011fr\u0131y\u0131 hafifletmeye, rahatlatmaya ve \u015fi\u015fli\u011fi gidermeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

\u00d6nemli! Genel olarak ayaklara y\u00f6nelik pozlar zarars\u0131z olsa da, ge\u00e7mi\u015fteki yaralanmalar\u0131 – k\u0131r\u0131klar, \u00e7\u0131k\u0131klar vb. g\u00f6z \u00f6n\u00fcnde bulundurmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n

Ayak egzersizleri, t\u00fcm v\u00fccuttaki sorunlar\u0131 d\u00fczeltmeye ve bacaklar\u0131 daha ciddi y\u00fckler i\u00e7in haz\u0131rlamaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\"Ayaklar<\/figure>\n\n\n\n

Ayaklar Neden A\u011fr\u0131yor?<\/h2>\n\n\n\n

Mecazi anlamda ayaklar, bizim dayan\u0131kl\u0131l\u0131\u011f\u0131m\u0131zd\u0131r. Yani, ne kadar sa\u011flam ve g\u00fcvenle yerde durdu\u011fumuz, psikolojik duruma yans\u0131r ve tam tersine.<\/p>\n\n\n\n

G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re g\u00fcnl\u00fck ya\u015fant\u0131m\u0131zda onlara neredeyse hi\u00e7 dikkat etmiyoruz. Ancak ayaklarda v\u00fccut i\u00e7in daha b\u00fcy\u00fck bir \u00f6nem sakl\u0131d\u0131r:<\/p>\n\n\n\n

    \n
  • t\u00fcm hareket sisteminin temeli;<\/li>\n\n\n\n
  • t\u00fcm v\u00fccut i\u00e7in g\u00fcvenilir “amortis\u00f6rler”;<\/li>\n\n\n\n
  • do\u011fu t\u0131bb\u0131n\u0131n iddialar\u0131na g\u00f6re ayaklar – i\u00e7 organlar\u0131n sa\u011fl\u0131\u011f\u0131n\u0131n yans\u0131mas\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n

    Daha \u00f6nce de belirtti\u011fimiz gibi, hamile kad\u0131nlar “sorunlu” ayaklar\u0131 olan en savunmas\u0131z gruplardan biridir. A\u011f\u0131rl\u0131\u011f\u0131n yan\u0131 s\u0131ra ayaklar, v\u00fccuttaki mikroelement eksikliklerine de duyarl\u0131d\u0131r. Bu y\u00fczden a\u011fr\u0131, kramp ve bazen de uyu\u015fukluk \u00e7ekiyoruz.<\/p>\n\n\n\n

    Bu nedenle, bebek beklerken bir diyetisyen-beslenme uzman\u0131 ile dan\u0131\u015fmak \u00e7ok \u00f6nemlidir. Daha fazla bilgi almak i\u00e7in do\u011fuma haz\u0131rl\u0131k program\u0131 “MomsLab”a kaydolun.<\/p>\n\n\n\n

    Bazen neden basit olabilir. \u00d6rne\u011fin, anne hamilelik s\u0131ras\u0131nda ayak numaras\u0131n\u0131n biraz artt\u0131\u011f\u0131n\u0131 fark etmemi\u015f olabilir, ama inatla eski ayakkab\u0131lar\u0131n\u0131 giymeye devam eder. Daha k\u00f6t\u00fcs\u00fc, daha \u00f6nce de anne i\u00e7in rahats\u0131z olan ayakkab\u0131lar\u0131 giymek.<\/p>\n\n\n\n

    E\u011fer hamilelik s\u0131ras\u0131nda bu tarz ayakkab\u0131lardan kurtulmazsan\u0131z, ka\u00e7\u0131n\u0131lmaz olarak a\u011f\u0131rl\u0131\u011f\u0131 aya\u011f\u0131n\u0131za yanl\u0131\u015f da\u011f\u0131tacaks\u0131n\u0131z. Nas\u0131l olur? \u0130lk olarak, parma\u011f\u0131 s\u0131k\u0131\u015ft\u0131r\u0131r ve biz onu b\u00fckeriz, vs. Ayak kavisi do\u011fal formunu de\u011fi\u015ftirir. \u0130kinci olarak, bu d\u00fcztabanl\u0131k, valgun bacak e\u011frili\u011fi ve ayakta kemik \u00e7\u0131kmas\u0131na neden olabilir.<\/p>\n\n\n\n

    \"Ayaklar<\/figure>\n\n\n\n

    Bu nedenle, \u00f6nlem olarak \u00f6zel asanalar\u0131 g\u00fcnl\u00fck rutine dahil etmenizi \u00f6neriyoruz. G\u00fcnde sadece 10-15 dakika ay\u0131rarak, sorunu h\u0131zl\u0131ca \u00e7\u00f6zemeseniz bile, k\u00f6t\u00fcle\u015fmesini yava\u015flatabilirsiniz.<\/p>\n\n\n\n

    Ayak Yoga: Ayak Kavis Gymnasti\u011fi<\/h2>\n\n\n\n

    Bu t\u00fcr jimnasti\u011fin faydas\u0131, her seferinde mat\u0131 \u00e7\u0131karmak ve antrenman i\u00e7in bir saat ay\u0131rmak zorunda olmaman\u0131zd\u0131r. Gerekli egzersiz i\u00e7in neredeyse her an bir dakika bulabilirsiniz:<\/p>\n\n\n\n

      \n
    • sabah kalkt\u0131n\u0131z ve yata\u011f\u0131n kenar\u0131na oturdunuz;<\/li>\n\n\n\n
    • televizyonun kar\u015f\u0131s\u0131nda kanepede;<\/li>\n\n\n\n
    • bilgisayar ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131rken vb.<\/li>\n<\/ul>\n\n\n\n

      Egzersiz Seti \u21161<\/h3>\n\n\n\n

      Her bacak i\u00e7in on be\u015f saniyeye kadar zaman ay\u0131r\u0131yoruz. Daha fazlas\u0131n\u0131 yapabilece\u011finizi hissediyorsan\u0131z, 3 set art\u0131r\u0131yoruz.<\/p>\n\n\n\n

      Yata\u011f\u0131n\/kanepenin kenar\u0131na oturun, ayaklar\u0131n\u0131z\u0131 – \u00f6n\u00fcn\u00fczde yere koyun:<\/p>\n\n\n\n

      – ayak parmak u\u00e7lar\u0131n\u0131 olabildi\u011fince kendinize ve sonra d\u0131\u015fa do\u011fru \u00e7ekin, acele etmeyin – her hareketi hissedin;<\/p>\n\n\n\n

      – ayaklar\u0131n\u0131zla yere basarak bir daire \u00e7izin, \u00f6nce bir y\u00f6ne, sonra di\u011ferine;<\/p>\n\n\n\n

      – parmaklar\u0131n\u0131z\u0131 kuvvetle gerin, birka\u00e7 saniye \u00f6yle kal\u0131n, ard\u0131ndan g\u00fc\u00e7l\u00fc bir \u015fekilde s\u0131k\u0131n.<\/p>\n\n\n\n

      Egzersiz Seti \u21162<\/h3>\n\n\n\n

      Yatakta oturarak bir baca\u011f\u0131n\u0131z\u0131 alt\u0131n\u0131za al\u0131n ve di\u011ferini d\u00fcz bir \u015fekilde uzat\u0131n. Yoga band\u0131, kemer veya havlu al\u0131n. Kapsama alan\u0131 ne kadar geni\u015f olursa, ayaklarda o kadar az bask\u0131 olacakt\u0131r. \u00d6n\u00fcn\u00fcze uzat\u0131lm\u0131\u015f aya\u011f\u0131n\u0131za band\u0131 \u00f6yle bir sar\u0131n ki, aya\u011f\u0131n etraf\u0131nda “yumu\u015fak bir koza” olu\u015fsun. Aya\u011f\u0131 asla s\u0131kmamal\u0131s\u0131n\u0131z – ac\u0131 olmamal\u0131d\u0131r.<\/p>\n\n\n\n

      \u015eimdi band\u0131 ellerinizle \u00e7ekin ve aya\u011f\u0131n\u0131zla direnci hissedin. Amac\u0131n\u0131z aya\u011f\u0131n\u0131z\u0131 \u00f6yle \u00e7al\u0131\u015ft\u0131rmak ki, band\u0131 itiyormu\u015f gibi hareket ettirmek.<\/p>\n\n\n\n

      Kombinasyon \u21163<\/h3>\n\n\n\n

      Yo\u011fun bir top, aya\u011f\u0131 rahatlatmak ve geli\u015ftirmek i\u00e7in iyi bir yard\u0131mc\u0131d\u0131r. Tenis topu uygundur, \u00e7ocuklardan veya evcil hayvanlardan oyuncak bir top “\u00f6d\u00fcn\u00e7” alabilirsiniz. Aya\u011f\u0131n\u0131z\u0131n farkl\u0131 k\u0131s\u0131mlar\u0131n\u0131 s\u0131rayla topun \u00fczerine koyup, tamamen a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 verin ve nereye bask\u0131 uygulamad\u0131\u011f\u0131n\u0131 hissedin. Bu, s\u00f6zde tetik noktas\u0131d\u0131r. O noktay\u0131, a\u011fr\u0131 e\u015fi\u011fini ge\u00e7meden geli\u015ftirmeye devam edece\u011fiz.<\/p>\n\n\n\n

      Kombinasyon \u21164<\/h3>\n\n\n\n

      E\u011fer m\u00fcmk\u00fcnse, oturun ve bacaklar\u0131n\u0131z\u0131 alt\u0131n\u0131za al\u0131n. Kal\u00e7alar, a\u011f\u0131rl\u0131kla ayaklar\u0131 yere bast\u0131rarak sabitlemelidir. Dizlerinizi s\u0131rayla, ard\u0131ndan her iki dizi ayn\u0131 anda y\u00fczeyden kald\u0131rmay\u0131 deneyin.<\/p>\n\n\n\n

      Kompleks No 5<\/h3>\n\n\n\n

      Duvara dayanarak, d\u00fcz durdu\u011funuzdan emin olun. G\u00f6\u011f\u00fcs kafesini a\u00e7\u0131n ve le\u011feni hizalay\u0131n.<\/p>\n\n\n\n

      Bir dizi egzersiz yap\u0131n:<\/p>\n\n\n\n

      – topuklar\u0131 kald\u0131r\u0131p indirin – etkinli\u011fi art\u0131rmak i\u00e7in bunu d\u0131\u015far\u0131da kald\u0131r\u0131mda yapabilir, evde ise yoga blo\u011fu kullanabilirsiniz;<\/p>\n\n\n\n

      – mat\u0131n ba\u015f\u0131ndan sonuna i\u00e7 ayak y\u00fczeyini kullanarak y\u00fcr\u00fcy\u00fcn;<\/p>\n\n\n\n

      – \u015fimdi tersine – d\u0131\u015f ayak y\u00fczeyinde.<\/p>\n\n\n\n

      \u00abA\u015fa\u011f\u0131 bakan k\u00f6pek\u00bb asanas\u0131, ayak kaslar\u0131n\u0131 esnetmeye yard\u0131mc\u0131 olur, bu esnada ayaklar\u0131 g\u00fcvenle dairesel \u015fekilde yuvarlayabilirsiniz.<\/p>\n\n\n\n

      Egzersizleri yapmadan \u00f6nce ve sonra hislerinizi kar\u015f\u0131la\u015ft\u0131r\u0131n. \u00d6rne\u011fin, bir bacak \u00fczerinde bir egzersiz yap\u0131n ve \u00ab\u00e7al\u0131\u015fan\u00bb baca\u011f\u0131n ne kadar rahatlad\u0131\u011f\u0131n\u0131 ve di\u011ferinde ne kadar gerginlik oldu\u011funu hissedin.<\/p>\n\n\n\n

      T\u00fcm annelere sa\u011fl\u0131kl\u0131 ayaklar dileriz!<\/p>\n\n\n\n

      \"Ayaklar<\/figure>\n","protected":false},"excerpt":{"rendered":"

      Ayaklara Y\u00f6nelik Yoga Pozlar\u0131 Bu yaz\u0131da, bu g\u00f6r\u00fcn\u00fc\u015fte “fark edilmeyen” v\u00fccut par\u00e7as\u0131n\u0131n rol\u00fcn\u00fc ve ayaklar i\u00e7in yogan\u0131n etkisini inceleyece\u011fiz. Hamilelik s\u0131ras\u0131nda a\u011f\u0131rl\u0131k kazan\u0131m\u0131na yaln\u0131zca s\u0131rt…<\/p>\n","protected":false},"author":11,"featured_media":6776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739,742],"tags":[],"class_list":["post-10754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr","category-yoga-tr"],"yoast_head":"\nYoga i\u00e7in ayaklar - hamileler i\u00e7in egzersizler momslab.com'da<\/title>\n<meta name=\"description\" content=\"Ayaklar i\u00e7in yoga, hamileler ve ayak ve bilek b\u00f6lgesinde rahats\u0131zl\u0131k hisseden herkes i\u00e7in faydal\u0131d\u0131r. 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