{"id":10954,"date":"2020-11-26T19:27:27","date_gmt":"2020-11-26T16:27:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1186"},"modified":"2025-06-01T20:47:13","modified_gmt":"2025-06-01T17:47:13","slug":"ileri-seviye-yoga-zor-asanalar","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/ileri-seviye-yoga-zor-asanalar\/","title":{"rendered":"\u0130leri Seviye Yoga: Zor Asanalar"},"content":{"rendered":"\n

Hatha Yogada Zor Hareketler<\/h2>\n\n\n\n
\"\u0130leri<\/figure>\n\n\n\n

\u0130leri seviyedeki yoga pozisyonlar\u0131, hamilelik \u00f6ncesi uzun s\u00fcreli praktik<\/a> deneyimi olan ve fiziksel olarak haz\u0131r olan anne adaylar\u0131 i\u00e7in \u00f6nerilir. Bu pozisyonlar, iyi antrenmanl\u0131 ve esnek kaslara sahip kad\u0131nlar i\u00e7in tasarlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n

Y\u00fcksek Zorluk Seviyesi Asana Kompleksi<\/h3>\n\n\n\n

Virabhadrasana I:<\/h4>\n\n\n\n

Sol diz b\u00fck\u00fclm\u00fc\u015f \u015fekilde mat paralel konumda, sa\u011f d\u00fcz bacak geriye uzan\u0131r, eller birle\u015fik avu\u00e7 i\u00e7leriyle yukar\u0131 do\u011fru kald\u0131r\u0131lm\u0131\u015ft\u0131r. Nefes serbest, s\u0131rt d\u00fcz tutulur; asana bir dakika boyunca yap\u0131l\u0131r ve sa\u011f bacak b\u00fck\u00fcl\u00fc olarak tekrar edilir.<\/p>\n\n\n\n

Utthita Parshvakonasana:<\/h4>\n\n\n\n

Dizden b\u00fck\u00fclm\u00fc\u015f sa\u011f bacak ve arkaya do\u011fru d\u00fczeltilmi\u015f sol bacakla \u00f6nceki pozisyondan g\u00f6vdemizi dik a\u00e7\u0131yla \u00e7eviriyoruz. Sa\u011f tarafa do\u011fru e\u011filirken, sol el ba\u015f\u0131n \u00fczerinden yukar\u0131 kalkar ve sa\u011f bacak parma\u011f\u0131na do\u011fru uzan\u0131r.<\/p>\n\n\n\n

Prasarita Padottanasana’n\u0131n kolay versiyonu:<\/h4>\n\n\n\n

Eller belde olacak \u015fekilde, s\u0131rt hafif arkaya e\u011fik, d\u00fcz bacaklar mat boyunca omuzlardan daha geni\u015f a\u00e7\u0131l\u0131r. \u0130leri ve geri e\u011filme hareketleri yap\u0131yoruz. Eller<\/a> avu\u00e7 i\u00e7leri yere gelecek \u015fekilde bacak aras\u0131na konur ve dizleri d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak b\u00fckerek bir yana ve di\u011fer yana yuvarlan\u0131r.<\/p>\n\n\n\n

Utkata konesana:<\/h4>\n\n\n\n

Bacaklar yakla\u015f\u0131k bir metre geni\u015fli\u011finde ayr\u0131lm\u0131\u015f halde, uyluklar zemine paralel olacak \u015fekilde \u00e7\u00f6melin. Ellerle dizlere bask\u0131 yaparken ayn\u0131 anda \u00f6ne do\u011fru e\u011filin ve g\u00f6vdede k\u00fc\u00e7\u00fck bir b\u00fck\u00fclme hareketi yap\u0131n.<\/p>\n\n\n\n

Yuvarlanmalar:<\/h4>\n\n\n\n

\u2022 Aya\u011f\u0131 \u00f6ne do\u011fru att\u0131ktan sonra (di\u011fer ayak geriye do\u011fru d\u00fcz uzanmaktad\u0131r) s\u0131rt\u0131 d\u00fcz tutarak ileri – geri birka\u00e7 kez yuvarlan\u0131n ve 3-5 nefes d\u00f6ng\u00fcs\u00fc boyunca uzamay\u0131 sabitleyin;<\/p>\n\n\n\n

\u2022 Aya\u011f\u0131n\u0131z\u0131 mindere m\u00fcmk\u00fcn oldu\u011funca geni\u015f yerle\u015ftirerek, \u00f6n kollar\u0131n\u0131za inin ve g\u00f6vdenizi \u00f6ne ve arkaya yuvarlay\u0131n.<\/p>\n\n\n\n

E\u011fer yanal bacak a\u00e7\u0131yorsan\u0131z, tam yan bacak esnetmesi ile egzersizler yapabilirsiniz.<\/p>\n\n\n\n

Garudasana:<\/h4>\n\n\n\n

Ayakta yap\u0131l\u0131r, sa\u011f bacak sol baca\u011f\u0131n \u00fczerine getirilir ve etraf\u0131na sar\u0131l\u0131r, bu s\u0131rada sol el sa\u011f elle \u00e7aprazlan\u0131r. Kal\u00e7a eklemleri ayn\u0131 hizada bulunur, dirsekler omuz hizas\u0131ndad\u0131r. Asana di\u011fer el ve bacak i\u00e7in yukar\u0131 pozisyonda aynalanarak tekrarlan\u0131r.<\/p>\n\n\n\n

Supta Virasana:<\/h4>\n\n\n\n

Dizler bir araya getirilmi\u015f ve incikler minderde dururken, topuklar\u0131n \u00fczerinde oturma pozisyonundan, s\u0131rt yava\u015f\u00e7a battaniye yast\u0131\u011f\u0131n\u0131n \u00fczerine geriye yaslan\u0131r.<\/p>\n\n\n\n

Baddha Konasana:<\/h4>\n\n\n\n

\u2022 Bacaklar\u0131n\u0131z\u0131 b\u00fckerek oturun, ayaklar\u0131n\u0131z\u0131 d\u0131\u015f k\u0131s\u0131mlar\u0131ndan birle\u015ftirin ve dizlerinizle yere de\u011fmeye \u00e7al\u0131\u015f\u0131rken, ellerinizi arkan\u0131zda mindere dayay\u0131n;<\/p>\n\n\n\n

\u2022 Ellerinizi ayaklar\u0131n\u0131za al\u0131n, dirseklerinizle dizlerinizi a\u00e7arak ayn\u0131 anda \u00f6ne e\u011filin;<\/p>\n\n\n\n

\u2022 \u00d6ne e\u011filmeyi sabitledikten sonra, nefes al\u0131rken pelvik taban kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve nefes verirken gev\u015fetin.<\/p>\n\n\n\n

Setu Bandhasana:<\/h4>\n\n\n\n

Dizlerinden b\u00fck\u00fclm\u00fc\u015f bacaklar omuz geni\u015fli\u011finde a\u00e7\u0131lm\u0131\u015f, oturma pozisyonundan kal\u00e7ay\u0131 yatay konuma kadar kald\u0131r\u0131n, eller mindere dayanm\u0131\u015f ve a\u011f\u0131rl\u0131k omuzlara verilmi\u015f ya da ayn\u0131 pozisyon kollara dayan\u0131larak yap\u0131labilir. Asanada kal\u00e7ay\u0131 yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirin.<\/p>\n\n\n\n

Fiziksel haz\u0131rl\u0131\u011f\u0131n\u0131z ve sa\u011fl\u0131k durumunuz el veriyorsa, d\u00fcz kollar ve bacaklar \u00fczerinde tam bir k\u00f6pr\u00fc yapabilirsiniz.<\/p>\n\n\n\n

Paschimottanasana:<\/h4>\n\n\n\n

Mat\u0131n \u00fczerine konmu\u015f olarak bacaklar yanlara do\u011fru d\u00fcz bir \u015fekilde oturun. G\u00f6vde \u00f6ne e\u011filir, avu\u00e7 i\u00e7leri topuklar\u0131 tutar, kar\u0131n serbest\u00e7e uyluklar aras\u0131nda yer al\u0131r. Bu pozisyonda birka\u00e7 nefes d\u00f6ng\u00fcs\u00fc boyunca rahatlay\u0131n ve kal\u0131n.<\/p>\n\n\n\n

Parivrtta Janu Sirsasana Sirsasana:<\/h4>\n\n\n\n

Sa\u011f bacak dizden b\u00fck\u00fcl\u00fcr, topuk kas\u0131\u011fa yaslan\u0131r, sol d\u00fcz bacak yana do\u011fru \u00e7ekilir. Sol eli sa\u011f dizin \u00fczerine koyarak, sol baca\u011fa do\u011fru e\u011filin ve sa\u011f elle sol ayak parma\u011f\u0131na ula\u015fmaya \u00e7al\u0131\u015f\u0131n. Sonra sa\u011f uzat\u0131lm\u0131\u015f baca\u011fa e\u011filerek hareketler tekrarlan\u0131r.<\/p>\n\n\n\n

Upavistha Konasana:<\/h4>\n\n\n\n

Mat\u0131n \u00fczerinde bacaklar yana do\u011fru a\u00e7\u0131k olarak otururken, kar\u0131nla mata uzanmaya \u00e7al\u0131\u015f\u0131n. S\u0131rt d\u00fcz tutulmal\u0131, avu\u00e7 i\u00e7leri serbest\u00e7e yerde durmal\u0131d\u0131r.<\/p>\n\n\n\n

E\u011fer poz rahat ise, \u00f6n kollar\u0131 mata indirip \u00e7eneyi parmaklarla kenetlenen avu\u00e7 i\u00e7lerine koyabilirsiniz.<\/p>\n\n\n\n

Malasana:<\/h4>\n\n\n\n

Dizler yana do\u011fru a\u00e7\u0131lm\u0131\u015f \u015fekilde tam \u00e7\u00f6melme pozisyonunda, avu\u00e7lar\u0131n\u0131z\u0131 namaste yaparak birle\u015ftirin ve pelvik taban kaslar\u0131 i\u00e7in egzersizler yap\u0131n; nefes al\u0131rken s\u0131k\u0131n ve nefes verirken gev\u015fetin.<\/p>\n\n\n\n

Sarvangasana:<\/h4>\n\n\n\n

Yatar pozisyondan, d\u00fcz bacaklar\u0131 ve pelvisi yukar\u0131 do\u011fru dikkatlice kald\u0131r\u0131n, dirsekleri mat\u0131n \u00fczerine koyarak ve belinizin arkas\u0131na avu\u00e7lar\u0131n\u0131z\u0131 yerle\u015ftirerek destek al\u0131n. Destek omuzlara dayan\u0131r, ayak parmaklar\u0131 m\u00fcmk\u00fcn oldu\u011funca tavana do\u011fru uzan\u0131r.<\/p>\n\n\n\n

Zor yoga unsurlar\u0131ndan olu\u015fan bir prati\u011fi dinlenme ve gev\u015feme<\/a> ile Shavasana’da bitirmek faydal\u0131d\u0131r; kollar yana a\u00e7\u0131lm\u0131\u015f halde s\u0131rt \u00fcst\u00fc yatarak. Rahatl\u0131k i\u00e7in dizlerin alt\u0131na yast\u0131k konulabilir ve bacaklar hafif\u00e7e yana a\u00e7\u0131labilir. S\u0131rt \u00fcst\u00fc pozisyon konforlu de\u011filse, bir yast\u0131\u011f\u0131 uyluklar aras\u0131na yerle\u015ftirerek ve \u00fcst baca\u011f\u0131 dizden b\u00fckerek yana yat\u0131labilir.<\/p>\n\n\n\n

\"\u0130leri<\/figure>\n\n\n\n

Do\u011fru uygulama n\u00fcanslar\u0131<\/h3>\n\n\n\n

1. Asanalar\u0131 yaparken s\u0131rt\u0131n yuvarlanmas\u0131n\u0131 \u00f6nlemek i\u00e7in bir yast\u0131\u011f\u0131n \u00fczerine oturulmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n

2. Pozlar aras\u0131nda kaslar\u0131 dinlendirmek ve gev\u015fetmek i\u00e7in egzersiz yapmak faydal\u0131d\u0131r.<\/p>\n\n\n\n

3. S\u0131rt\u00fcst\u00fc yatma pozisyonundan pozlar\u0131 uygulamak i\u00e7in \u00f6nce yan\u0131n\u0131za yat\u0131n, sonra s\u0131rt \u00fcst\u00fc d\u00f6n\u00fcn.<\/p>\n\n\n\n

4. A\u011fr\u0131 veya rahats\u0131zl\u0131k hissederseniz pozdan \u00e7\u0131kmak veya egzersizi ertelemek gerekir.<\/p>\n\n\n\n

Yoga’daki zorlu pozlar, hamile kad\u0131nlar\u0131n kaslar\u0131n\u0131 yeterli fiziksel y\u00fck ile yo\u011fun bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmas\u0131n\u0131 sa\u011flar, sahip olduklar\u0131 fiziksel kondisyon seviyesine uygun olarak. Y\u00fcksek zorluk seviyesinde temel pozlar\u0131n ve dengeleyici egzersizlerin s\u0131rayla yap\u0131ld\u0131\u011f\u0131 detayl\u0131 bir yoga kursu videolu derste<\/a> sunulmaktad\u0131r.<\/p>\n\n\n\n

\"\u0130leri<\/figure>\n","protected":false},"excerpt":{"rendered":"

Hatha Yogada Zor Hareketler \u0130leri seviyedeki yoga pozisyonlar\u0131, hamilelik \u00f6ncesi uzun s\u00fcreli praktik deneyimi olan ve fiziksel olarak haz\u0131r olan anne adaylar\u0131 i\u00e7in \u00f6nerilir. Bu…<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[739],"tags":[],"class_list":["post-10954","post","type-post","status-publish","format-standard","hentry","category-kadin-sagligi-tr"],"yoast_head":"\n\u0130leri Seviye Yoga: Zor Asanalar<\/title>\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\/ileri-seviye-yoga-zor-asanalar\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130leri Seviye Yoga: Zor Asanalar\" \/>\n<meta property=\"og:description\" content=\"Hatha Yogada Zor Hareketler \u0130leri seviyedeki yoga pozisyonlar\u0131, hamilelik \u00f6ncesi uzun s\u00fcreli praktik deneyimi olan ve fiziksel olarak haz\u0131r olan anne adaylar\u0131 i\u00e7in \u00f6nerilir. 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