{"id":10760,"date":"2020-11-27T12:57:06","date_gmt":"2020-11-27T09:57:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1291"},"modified":"2025-06-01T17:49:57","modified_gmt":"2025-06-01T14:49:57","slug":"ucakta-yoga-hamileler-icin-pozlar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ucakta-yoga-hamileler-icin-pozlar\/","title":{"rendered":"U\u00e7akta Yoga: Hamileler \u0130\u00e7in Pozlar"},"content":{"rendered":"\n

U\u00e7u\u015f s\u0131ras\u0131nda yoga egzersizi<\/h2>\n\n\n\n

Hamilelerin seyahat etmesi m\u00fcmk\u00fcn m\u00fc? Evet, hatta belki de gereklidir! Ho\u015f duygular ve yeni deneyimler, anne adaylar\u0131 i\u00e7in son derece \u00f6nemlidir. Bununla birlikte, u\u00e7akla seyahatin uygun olup olmad\u0131\u011f\u0131 sorusunu mutlaka doktorunuzla konu\u015farak \u00e7\u00f6zmelisiniz, zira her kad\u0131n hamileli\u011fi farkl\u0131 \u015fekilde ya\u015far. Genellikle, hamileli\u011fin normal seyretti\u011fi ikinci trimesterde, jinekologlar yolculuk yapmak isteyen hastalar\u0131n\u0131 u\u00e7u\u015flar i\u00e7in korkmadan b\u0131rak\u0131rlar. Ve asl\u0131nda, u\u00e7akla seyahati rutin e\u011fitim<\/a> p<\/a>rogram\u0131n\u0131<\/a> de\u011fi\u015ftirme nedeni olarak g\u00f6rmezler, sadece u\u00e7u\u015f s\u0131ras\u0131nda yoga yapabilmek i\u00e7in \u00f6zel egzersizler se\u00e7mek gerekir. Peki, u\u00e7u\u015f kurallar\u0131 hakk\u0131nda neler bilmek gerekiyor ve tam g\u00fcnl\u00fck prati\u011fin eksikli\u011fini nas\u0131l telafi edebilirsiniz?<\/p>\n\n\n\n

\"U\u00e7akta<\/figure>\n\n\n\n

Gelecek Anne \u0130\u00e7in G\u00fcvenli U\u00e7u\u015f Kurallar\u0131<\/h3>\n\n\n\n

\u2022 Yola \u00e7\u0131kmadan \u00f6nce bacak damarlar\u0131nda p\u0131ht\u0131 olu\u015fumunu \u00f6nlemek amac\u0131yla \u00f6zel \u00e7orap veya \u00e7orap almak gerekti\u011fini unutmay\u0131n.<\/p>\n\n\n\n

\u2022 Gelecek annelere stres gerekmez: ko\u015fturma ve acelede sinirlenmemek i\u00e7in e\u015fyalar\u0131n\u0131z\u0131 iyi planlay\u0131n ve havaalan\u0131na \u00f6nceden gidin.<\/p>\n\n\n\n

\u2022 Taray\u0131c\u0131 radyasyonu konusunda da endi\u015felenmeyin (bir\u00e7ok ki\u015fi bunun bebe\u011fe zarar verece\u011finden korkar). Temasl\u0131 arama y\u00f6ntemi hala ge\u00e7erlidir ve hamilelerin bu y\u00f6ntemi se\u00e7me hakk\u0131 sakl\u0131d\u0131r.<\/p>\n\n\n\n

\u2022 Ve genel olarak, yard\u0131m istemekten \u00e7ekinmemek gerekir. \u00d6rne\u011fin, bagaj al\u0131rken yan\u0131n\u0131zdaki erkeklerden \u00e7antay\u0131 ta\u015f\u0131y\u0131c\u0131 banttan \u00e7ekmelerini istemek mant\u0131kl\u0131d\u0131r. Uygulamada g\u00f6sterdi\u011fi gibi, \u00e7o\u011fu insan hamilelere kar\u015f\u0131 \u00e7ok nazik davran\u0131r ve istekleri memnuniyetle yerine getirir.<\/p>\n\n\n\n

\u2022 U\u00e7akta do\u011frudan koridor taraf\u0131nda oturmak daha iyidir, b\u00f6ylece tuvalete gitmek veya sadece kalk\u0131p hareket etmek i\u00e7in kolayca yolu a\u00e7abilirsiniz.<\/p>\n\n\n\n

\u2022 \u00d6nceki kural\u0131 uygularken, v\u00fccudun susuz kalmas\u0131n\u0131 \u00f6nlemek i\u00e7in daha fazla su i\u00e7mek de sorun olmaz.<\/p>\n\n\n\n

\"U\u00e7akta<\/figure>\n\n\n\n

U\u00e7u\u015f, egzersizleri atlamak i\u00e7in bir bahane de\u011fildir: u\u00e7akta yoga yapmak i\u00e7in egzersiz listesi<\/h3>\n\n\n\n

Uzmanlar, u\u00e7u\u015f s\u0131ras\u0131nda fazla alan gerektirmeyen baz\u0131 hatha yoga egzersizlerini \u00f6neriyor:<\/p>\n\n\n\n

\u2022 ba\u015f rotasyonlar\u0131;<\/p>\n\n\n\n

\u2022 ‘kedi-inek’ (marjaryasana – bitilasana) serisinin bir modifikasyonu;<\/p>\n\n\n\n

\u2022 otururken ‘ayak bile\u011fi-diz’ duru\u015fu;<\/p>\n\n\n\n

\u2022 ayak bile\u011fi rotasyonlar\u0131;<\/p>\n\n\n\n

\u2022 pelvik taban kaslar\u0131 i\u00e7in egzersizler.<\/p>\n\n\n\n

\u0130lk egzersiz, boyundaki gerginli\u011fi gidermek ve omuzlardaki kaslar\u0131 rahatlatmak i\u00e7in tasarlanm\u0131\u015ft\u0131r. Egzersizi yaparken omurgay\u0131 dik tutun, omuzlar\u0131 geriye ve a\u015fa\u011f\u0131ya indirin, elleri kal\u00e7alara yerle\u015ftirin. Bu pozisyonda, g\u00f6zleri kapatarak ve rahatlayarak, \u00f6nce sa\u011fa sonra sola do\u011fru ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u00f6nd\u00fcrerek birka\u00e7 kez dairesel hareket yap\u0131n. Hareketleri \u00e7ok yava\u015f yapmaya ve hislerinize dikkat etmeye \u00e7al\u0131\u015f\u0131n: bir noktada rahats\u0131zl\u0131k hissederseniz o pozisyonda durup biraz nefes al\u0131n. Elbette, a\u011fr\u0131l\u0131 hislerin \u00fcstesinden gelmekten bahsetmiyoruz.<\/p>\n\n\n\n

\u0130kinci asanay\u0131 ger\u00e7ekle\u015ftirmek i\u00e7in, koltu\u011fun kenar\u0131na oturman\u0131z ve \u00f6nceki egzersizdeki ba\u015flang\u0131\u00e7 pozisyonuna benzer bir duru\u015f alman\u0131z gerekiyor. Omurga d\u00fcz, omuzlar a\u00e7\u0131k, eller uyluklarda olmal\u0131d\u0131r. Derin bir nefes ald\u0131ktan sonra nefes verirken omurga yuvarlakla\u015f\u0131r. Nefes al\u0131rken ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcl\u00fcr ve bir sonraki nefes veri\u015fte tekrar s\u0131rt yuvarlat\u0131l\u0131r. Nefes al\u0131p verme yava\u015f olmal\u0131, egzersiz 10-15 nefes boyunca tekrarlanabilir.<\/p>\n\n\n\n

\u00dc\u00e7\u00fcnc\u00fc egzersiz kal\u00e7a eklemini esnetmek i\u00e7in gereklidir ve \u015fu \u015fekilde yap\u0131l\u0131r. Koltu\u011fun kenar\u0131na yerle\u015fip sa\u011f dizi b\u00fckerek sa\u011f ayak bile\u011fini sol baca\u011f\u0131n \u00fcst k\u0131sm\u0131na koyarlar. Bu pozisyonda be\u015f nefes d\u00f6ng\u00fcs\u00fc boyunca durarak, sonra her \u015feyi di\u011fer tarafa tekrarlarlar. Nefese dikkat etmek \u00f6nemlidir: nefes sakin ve d\u00fczenli olmal\u0131d\u0131r. Egzersizdeki tipik bir hata kamburluktur: S\u0131rt\u0131 d\u00fcz tutmak \u00f6nemlidir.<\/p>\n\n\n\n

Kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmek i\u00e7in yap\u0131lan sondan bir \u00f6nceki egzersizde, ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131l\u0131r ve ayak bilekleri be\u015f kere bir y\u00f6ne, be\u015f kere di\u011fer y\u00f6ne d\u00f6nd\u00fcr\u00fcl\u00fcr. Ayr\u0131ca birka\u00e7 kez parmak u\u00e7lar\u0131na \u00e7\u0131k\u0131p, ard\u0131ndan yava\u015f\u00e7a topuklara inilebilir.<\/p>\n\n\n\n

Ve son olarak, pelvik taban kaslar\u0131 i\u00e7in egzersiz<\/a>, idrar ka\u00e7\u0131rma sorunlar\u0131na yard\u0131mc\u0131 olur ve do\u011fum s\u0131ras\u0131nda kaslar\u0131n do\u011fru \u00e7al\u0131\u015fmas\u0131n\u0131 \u00f6\u011fretir. Pelvik taban kaslar\u0131n\u0131 hafif\u00e7e \u00f6ks\u00fcrerek hissedebilirsiniz. Egzersizin kendisi, onlar\u0131 s\u0131rayla s\u0131k\u0131p gev\u015fetmekten ibarettir. Egzersizi yaparken kar\u0131n kas\u0131lmamas\u0131na dikkat edin. \u0130lk a\u015famada, kaslar nefes al\u0131rken s\u0131k\u0131l\u0131r ve nefes verirken b\u0131rak\u0131l\u0131r. \u0130kinci a\u015famada, hareketler nefesle ba\u011flant\u0131l\u0131 olmadan h\u0131zlan\u0131r. \u00dc\u00e7\u00fcnc\u00fc a\u015famada, s\u00fcre\u00e7 tersine yava\u015flar: her b\u00f6l\u00fcm be\u015f ila yedi say\u0131da yap\u0131l\u0131r. Son a\u015famada egzersiz biraz zorla\u015f\u0131r: nefes al\u0131rken kaslar s\u0131k\u0131l\u0131r, nefes verirken tutulur, bir sonraki nefes al\u0131\u015fta daha da s\u0131k\u0131l\u0131r, nefes verirken gev\u015fetilir. Yava\u015f yaparken gev\u015feme s\u00fcrecine dikkat edilmelidir: aniden b\u0131rak\u0131lmamal\u0131, kaslar yava\u015f\u00e7a serbest b\u0131rak\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n

U\u00e7akta yoga yapmak \u00f6nerilir ve do\u011fru yakla\u015f\u0131mla \u00e7ok faydal\u0131d\u0131r.<\/p>\n\n\n\n

\"U\u00e7akta<\/figure>\n","protected":false},"excerpt":{"rendered":"

U\u00e7u\u015f s\u0131ras\u0131nda yoga egzersizi Hamilelerin seyahat etmesi m\u00fcmk\u00fcn m\u00fc? Evet, hatta belki de gereklidir! Ho\u015f duygular ve yeni deneyimler, anne adaylar\u0131 i\u00e7in son derece \u00f6nemlidir….<\/p>\n","protected":false},"author":11,"featured_media":6811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-10760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kadin-sagligi-tr"],"yoast_head":"\nHamileler i\u00e7in U\u00e7akta Yoga - U\u00e7u\u015flarda Egzersizler<\/title>\n<meta name=\"description\" content=\"U\u00e7akta yoga, uzmanlar taraf\u0131ndan uzun u\u00e7u\u015flarda sa\u011fl\u0131\u011f\u0131 g\u00fc\u00e7lendirmek i\u00e7in \u00f6nerilmektedir. 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