{"id":80,"date":"2019-09-16T22:12:20","date_gmt":"2019-09-16T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/herkesin-pratik-yapmasi-gereken-11-temel-yoga-hareketi-gucluyasa\/"},"modified":"2020-09-14T15:07:21","modified_gmt":"2020-09-14T12:07:21","slug":"herkesin-pratik-yapmasi-gereken-11-temel-yoga-hareketi","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/herkesin-pratik-yapmasi-gereken-11-temel-yoga-hareketi\/","title":{"rendered":"Herkesin Pratik Yapmas\u0131 Gereken 11 Temel Yoga Hareketi"},"content":{"rendered":"
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Genel Bak\u0131\u015f<\/span><\/h2>\n<\/div>\n<\/div>\n
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Antik \u00e7a\u011fdan gelen yoga gelene\u011fi, binlerce, hatta baz\u0131lar\u0131n\u0131n dedi\u011fine g\u00f6re on binlerce yoga pozu tan\u0131mlar. Fakat muhtemelen, yo\u011fun haftal\u0131k program\u0131n\u0131zla birlikte, bu pozlar\u0131n bir k\u0131sm\u0131n\u0131 bile yapmak i\u00e7in yeterli zaman ay\u0131rmak neredeyse imkans\u0131z olmal\u0131. Ancak pek \u00e7o\u011fumuz, g\u00fcnde 10 dakika bunlardan en az\u0131ndan birka\u00e7\u0131n\u0131 pratik yapabilece\u011fimiz sessiz bir yer bulabiliriz. Asl\u0131nda g\u00fcnde 10 dakika yoga yapmak bile, g\u00fc\u00e7 ve esnekli\u011fin artmas\u0131, enerjinin y\u00fckselmesi, solunumun geli\u015fmesi, daha iyi bir kardiyovask\u00fcler ve dola\u015f\u0131m sistemi, spor performans\u0131n\u0131n geli\u015fmesi, incinmenin \u00f6nlenmesi ve daha d\u00fc\u015f\u00fck stres seviyesi gibi yogan\u0131n getirece\u011fi katk\u0131lardan faydalanman\u0131za yard\u0131mc\u0131 olur. Antrenman\u0131n\u0131za daha \u00e7ok ve daha farkl\u0131 pozlar eklemek i\u00e7in kendinizi daima geli\u015ftirebilirsiniz ancak bu 11 temel pozu yaparak ba\u015flay\u0131n ve daha sonra zaman\u0131n\u0131z\u0131n ve v\u00fccudunuzun izin verdi\u011fi \u00f6l\u00e7\u00fcde cephanenize yeni silahlar ekleyin. \u00a0\u0130\u015fte en temel yoga hareketleri…<\/div>\n

1. A\u015fa\u011f\u0131 Bakan K\u00f6pek Duru\u015fu (Adho Mukha Svanasana)\u00a0\u00a0<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Yogan\u0131n pek \u00e7ok stili i\u00e7in temel bir poz olan a\u015fa\u011f\u0131 bakan k\u00f6pek duru\u015fu, b\u00fct\u00fcn bir pakettir. Atlanta k\u00f6kenli yoga e\u011fitmeni Tracy Sharp, bu poz i\u00e7in, \u201cOmuzlar\u0131, bacaklar\u0131 ve kollar\u0131 g\u00fc\u00e7lendirmeye yard\u0131m eder; omurgay\u0131 uzatarak, s\u0131rt ve belde bulunan a\u011fr\u0131lar\u0131n rahatlamas\u0131na yard\u0131mc\u0131 olur,\u201d diyor. Ayn\u0131 zamanda v\u00fccuttaki kan ak\u0131\u015f\u0131n\u0131 tersine d\u00f6nd\u00fcrerek dola\u015f\u0131ma ve lenf sistemine fayda sa\u011flayan ve yer \u00e7ekiminin v\u00fccuttaki etkisiyle sava\u015fmaya yarayan nazik bir ters d\u00f6nme pozudur.\u00a0\n

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NASIL YAPILIR:<\/strong> Omuzlar\u0131n\u0131z\u0131n direkt olarak kol bileklerinizin \u00fczerinde ve kal\u00e7an\u0131z\u0131n direkt olarak dizlerinizin \u00fczerinde oldu\u011fu, masa\u00fcst\u00fc pozisyonundan ba\u015flayarak ayak parmaklar\u0131n\u0131z\u0131 alta do\u011fru k\u0131v\u0131r\u0131n ve kal\u00e7alar\u0131n\u0131z\u0131 g\u00f6ky\u00fcz\u00fcne do\u011fru kald\u0131r\u0131n. Omurgan\u0131z\u0131 d\u00fcz tutun ve bacaklar\u0131n\u0131z\u0131 dizinizin arkas\u0131ndaki kiri\u015flerin izin verdi\u011fi \u00f6l\u00e7\u00fcde uzatabildi\u011finiz kadar uzat\u0131n. Parmaklar\u0131n\u0131z\u0131 geni\u015f\u00e7e a\u00e7\u0131n ve g\u00f6z\u00fcn\u00fcz\u00fc ayaklar\u0131n\u0131zdan ay\u0131rmay\u0131n. Daha ileri seviyedeki bir uygulay\u0131c\u0131, plank pozisyonundan a\u015fa\u011f\u0131 bakan k\u00f6pek pozisyonuna ge\u00e7ebilir.<\/p>\n<\/div>\n

2. \u00c7elenk Duru\u015fu (Malasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Modern insanlar kal\u00e7alar\u0131n\u0131n \u00fczerinde 90 derece oturarak \u00e7ok zaman ge\u00e7iriyorlar. \u201cZamanla bu durum, eklemlerde hareket s\u0131n\u0131rl\u0131l\u0131\u011f\u0131 da dahil olmak \u00fczere pek \u00e7ok problem yaratabilir\u201d diyor yoga e\u011fitmeni Tracy Sharp. \u00c7elenk Duru\u015fu kal\u00e7alar\u0131 ve i\u00e7 uyluklar\u0131 a\u00e7maya, omurgay\u0131 esnetmeye ve ayn\u0131 zamanda pelvik ve kal\u00e7a eklemlerinizi de sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 oluyor.\n

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NASIL YAPILIR:<\/strong> Ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011finden biraz daha fazla ay\u0131rarak ba\u015flay\u0131n ve ayak parmaklar\u0131n\u0131z\u0131 hafif d\u0131\u015far\u0131 bakacak \u015fekilde d\u00f6nd\u00fcr\u00fcn. Bak\u0131\u015flar\u0131n\u0131z\u0131 d\u00fcz, omurgan\u0131z\u0131 sanki kal\u00e7an\u0131z\u0131 geriye itiyormu\u015f gibi d\u00fcz tutacak \u015fekilde ve sandalyeye otururmu\u015f\u00e7as\u0131na a\u015fa\u011f\u0131 inin. Ama\u00e7, omurgan\u0131z\u0131 b\u00fckmeden kal\u00e7an\u0131z\u0131 indirebildi\u011finiz kadar a\u015fa\u011f\u0131 indirmek. E\u011fer topuklar\u0131n\u0131z\u0131 mat \u00fczerinden kald\u0131rmadan kal\u00e7an\u0131z\u0131 a\u015fa\u011f\u0131 indiremezseniz, bir havluyu veya \u00f6rt\u00fcy\u00fc rulo yap\u0131n ve topuklar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirin. Ellerinizi karate yapar gibi g\u00f6\u011fs\u00fcn\u00fcz\u00fcn ortas\u0131nda bir pozisyonda tutun ve dirseklerinizle birlikte dizlerinizin i\u00e7 k\u0131sm\u0131n\u0131 d\u0131\u015fa do\u011fru itin ve kal\u00e7alar\u0131n\u0131z\u0131 iyice d\u0131\u015fa a\u00e7maya \u00e7al\u0131\u015f\u0131n.<\/p>\n<\/div>\n

3. Plank Duru\u015fu<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Plank duru\u015fu abdomen g\u00fcc\u00fc in\u015fa etmek i\u00e7in en iyi y\u00f6ntemlerden birisi olmakla birlikte el bileklerinde, kollarda, omuzlarda ve \u00fcst bacak kaslar\u0131nda (quadriceps) g\u00fc\u00e7 ve denge de olu\u015fturmaktad\u0131r.\n

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NASIL YAPILIR:<\/strong> A\u015fa\u011f\u0131 bakan k\u00f6pek duru\u015fu ile ba\u015flay\u0131n. Ayak parmaklar\u0131n\u0131z\u0131n k\u00f6k\u00fcne do\u011fru \u00f6ne esneyin ve kal\u00e7alar\u0131n\u0131z\u0131 al\u00e7alt\u0131n, b\u00f6ylelikle omuzlar\u0131n\u0131z direkt olarak el bileklerinizin \u00fczerine gelsin, ve kal\u00e7alar\u0131n\u0131z ba\u015f\u0131n\u0131z ve omuzlar\u0131n\u0131z ile ayn\u0131 hizada kals\u0131n. Kar\u0131n ve bacak kaslar\u0131n\u0131z\u0131 s\u0131k\u0131ca kas\u0131n ve birka\u00e7 dakika \u00f6yle durun. Yeni ba\u015flayanlar bu duru\u015fu, ba\u015f, kal\u00e7a ve omuz hizas\u0131n\u0131 bozmadan dirseklerinin \u00fczerinde durarak yapabilirler. Ancak, bu duru\u015fta kollar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131rmak istiyorsan\u0131z orjinal hareketi uygulamal\u0131s\u0131n\u0131z.\u00a0<\/p>\n<\/div>\n

4. Ayakta \u00d6ne E\u011filme (Uttanasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
\u201cAyakta \u00f6ne e\u011filmeler, b\u00fct\u00fcn g\u00fcn bilgisayarda \u00f6ne e\u011filenler i\u00e7in m\u00fckemmel duru\u015flard\u0131r,\u201d diyor Clif Ba \u2019da kurum i\u00e7i yoga e\u011fitmeni Chanlett Avery. Ayn\u0131 zamanda, bu duru\u015flar mat\u0131n\u0131z\u0131n veya yeterli alan\u0131n\u0131z\u0131n olmad\u0131\u011f\u0131 durumlar i\u00e7in idealdir. Sinir sistemini rahatlat\u0131r, ayakta \u00f6ne e\u011filmeler ayn\u0131 zamanda omurgay\u0131, kal\u00e7a kaslar\u0131n\u0131 ve diz arkas\u0131ndaki kiri\u015fleri esnetir ve \u00f6n bacak kaslar\u0131n\u0131 (quadriceps) ve dizleri g\u00fc\u00e7lendirir.\n

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NASIL YAPILIR:<\/strong> Ayaklar\u0131n\u0131z\u0131 kal\u00e7a mesafesinde a\u00e7arak durun. Kal\u00e7alar\u0131n\u0131z\u0131 d\u00fcz tutarak dizlerinizin arkas\u0131ndaki kiri\u015fler izin verdi\u011fi kadar \u00f6ne do\u011fru e\u011filin. Dizlerinizi \u00e7ok az b\u00fck\u00fcl\u00fc tutun ve karn\u0131n\u0131z uyluklar\u0131n\u0131z\u0131n \u00fczerinde kals\u0131n. \u0130leri seviyedeki uygulay\u0131c\u0131lar bacaklar\u0131n\u0131 daha fazla esnetebilir. Chanlett Avery elleri s\u0131rt arkas\u0131nda kenetlemeyi ve omuzlardaki hareketi artt\u0131rmak i\u00e7in kenetlenilen elleri ba\u015f \u00fczerine kadar getirmeyi \u00f6nermektedir.\u00a0<\/p>\n<\/div>\n

5. Oturarak Omurga D\u00f6nd\u00fcrme (Marichi Pozu)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Oturarak Omurga D\u00f6nd\u00fcrme, \u00f6zellikle de b\u00fct\u00fcn g\u00fcn\u00fc bilgisayar ba\u015f\u0131nda oturarak ge\u00e7iriyorsan\u0131z, v\u00fccudunuzu canland\u0131rmak ve omurgan\u0131z\u0131 iyile\u015ftirmek i\u00e7in harika bir y\u00f6ntemdir. \u201cOturarak omurga d\u00f6nd\u00fcrmede kal\u00e7alar\u0131n\u0131z yere saplan\u0131r ve b\u00f6ylece kal\u00e7alar\u0131n\u0131z\u0131n d\u00f6nme \u015fans\u0131 daha az olur,\u201d diyor yoga e\u011fitmeni Tracy Sharp. Bu da d\u00f6nd\u00fcrmeyi torakal omurga<\/span><\/a>\u00a0ve \u00fczerinde tutarak maksimum fayday\u0131 sa\u011flar.\n

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NASIL YAPILIR:<\/strong> Bacaklar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzatarak mat\u0131n\u0131za dik oturun. Sol dizinizi b\u00fck\u00fcn ve sol aya\u011f\u0131n\u0131z\u0131 mat \u00fczerinde, sa\u011f dizinizin birka\u00e7 santim yan\u0131nda tutun. Sol avu\u00e7 i\u00e7inizi, mat\u0131n \u00fczerine kal\u00e7a kaslar\u0131n\u0131z\u0131n tam arkas\u0131nda olacak \u015fekilde koyun. \u201cPek \u00e7ok \u00f6\u011frencinin yapt\u0131\u011f\u0131n\u0131 g\u00f6rd\u00fc\u011f\u00fcm hata, avu\u00e7 i\u00e7lerini, omurgay\u0131 d\u00fcz tutmak yerine v\u00fccutlar\u0131n\u0131n geriye do\u011fru e\u011filmesine neden olan, belli bir a\u00e7\u0131n\u0131n d\u0131\u015f\u0131nda tutuyor olmalar\u0131,\u201d diyor Sharp. Sa\u011f kolunuzla sol dizinize sar\u0131l\u0131n, veya sa\u011f dirse\u011finizi sol dizinizin d\u0131\u015f\u0131nda tutun. Her soluk al\u0131\u015fta, ba\u015f\u0131n\u0131z\u0131 tavana do\u011fru uzat\u0131n; her soluk veri\u015fte biraz daha derine d\u00f6n\u00fcn. Sonra y\u00f6nleri de\u011fi\u015ftirin.\u00a0<\/p>\n<\/div>\n

6. Hilal Hamlesi (Anjaneyasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
\u201cKal\u00e7alar\u0131 esnetti\u011fi i\u00e7in, hilal hamlesini seviyorum \u00e7\u00fcnk\u00fc kal\u00e7alar\u0131m\u0131z s\u00fcrekli oturmaktan dolay\u0131 tamamen kas\u0131lm\u0131\u015f pozisyondalar,\u201d diyor yoga e\u011fitmeni Sadie Chanlett-Avery. Hilal hamlesi, uyluklar\u0131n ve pelvisin \u00f6n\u00fcndeki kal\u00e7a kaslar\u0131n\u0131 esnetirken ayn\u0131 zamanda bacak ve s\u0131rt kaslar\u0131n\u0131 da g\u00fc\u00e7lendiriyor. Kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131rmak, bir seviye daha zor bir g\u00f6rev ekliyor ve de omuzlar\u0131 g\u00fc\u00e7lendiriyor.\n

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NASIL YAPILIR:<\/strong> A\u015fa\u011f\u0131 bakan k\u00f6pek pozisyonu ald\u0131ktan sonra, sa\u011f aya\u011f\u0131n\u0131z\u0131 bir ad\u0131m \u00f6ne, ellerinizin aras\u0131nda tutun. Diz eklemlerinizi korumak i\u00e7in, sa\u011f dizinizin direkt olarak sa\u011f ayak bile\u011finizin \u00fczerinde oldu\u011fundan emin olun. Arkadaki ayak parmaklar\u0131n\u0131z\u0131n ucuna bas\u0131n ve sol kal\u00e7an\u0131z\u0131 \u00f6ne do\u011fru e\u011fin, b\u00f6ylelikle kal\u00e7alar\u0131n\u0131z bir hizada olsun. Her nefes al\u0131\u015fta g\u00f6vdenizi yukar\u0131 kald\u0131r\u0131n ve kollar\u0131n\u0131z\u0131 tavana do\u011fru uzat\u0131n ve avu\u00e7 i\u00e7lerinizi birbirine bakacak \u015fekilde d\u00f6nd\u00fcr\u00fcn. E\u011fer bu \u00e7ok zor gelirse, sol dizinizi yere indirin. Ayn\u0131 esneme hareketini di\u011fer y\u00f6nde de uygulay\u0131n.<\/p>\n<\/div>\n

7. \u00c7ocuk Duru\u015fu (Balasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
\u00c7ocuk duru\u015fu, dinginlik, yenilenme ve v\u00fccuttaki stresi hafifletmek i\u00e7in yap\u0131lan kurtar\u0131c\u0131 bir beden duru\u015fudur \u2013 hem fiziksel hem zihinsel olarak. Ayn\u0131 zamanda kal\u00e7ay\u0131, dizleri, ayak bileklerini, uyluklar\u0131 ve beli esnetir ve omurgay\u0131, omuzlar\u0131 ve boynu rahatlat\u0131r.\n

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NASIL YAPILIR:<\/strong> Yoga mat\u0131n\u0131za diz \u00fcst\u00fc \u00e7\u00f6kerek ba\u015flay\u0131n. Dizlerinizi birbirine de\u011fecek \u015fekilde tutun veya kal\u00e7alar\u0131n\u0131zdan biraz daha geni\u015f a\u00e7\u0131n. \u201cDizleri birbirine de\u011fecek \u015fekilde tutmak daha fazla destek alman\u0131z\u0131 sa\u011fl\u0131yor ve daha az esnekli\u011fi olan insanlar i\u00e7in \u00f6neriliyor\u201d diyor yoga e\u011fitmeni Tracy Sharp. Poponuzu topuklar\u0131n\u0131z\u0131n \u00fczerine ve g\u00f6vdenizi yere do\u011fru indirin. Ba\u015f\u0131n\u0131z\u0131n \u00f6n k\u0131sm\u0131n\u0131 mata yaslay\u0131n. Kollar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fcze uzat\u0131n, esnemenin etkisini yo\u011funla\u015ft\u0131rmak i\u00e7in avu\u00e7 i\u00e7leriniz yukar\u0131 do\u011fru baks\u0131n veya kollar\u0131n\u0131z\u0131 arkaya uzatarak avu\u00e7 i\u00e7lerinizin \u00f6n y\u00fcz\u00fcn\u00fc kal\u00e7alar\u0131n\u0131z\u0131n yan\u0131na yaslay\u0131n. Dizlerinde ve kal\u00e7alar\u0131nda yeteri kadar esneklik olmayan yeni ba\u015flayanlar i\u00e7in Sharp, kal\u00e7alar\u0131n\u0131n alt\u0131na yoga blo\u011fu<\/span><\/a> koymalar\u0131n\u0131 \u00f6neriyor.\u00a0<\/p>\n<\/div>\n

8. Sava\u015f\u00e7\u0131 1 (Virabhadrasana 1)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
\u201cSava\u015f\u00e7\u0131 duru\u015fu dinamik bir duru\u015f \u00e7\u00fcnk\u00fc g\u00fc\u00e7, esneklik ve sa\u011flaml\u0131\u011f\u0131 birle\u015ftiriyor,\u201d diye a\u00e7\u0131kl\u0131yor yoga e\u011fitmeni Tracy Sharp. \u201cDaha iyi bir denge sa\u011famaya yard\u0131mc\u0131 olur ve g\u00f6\u011f\u00fcs ve kal\u00e7a ileriye do\u011fru d\u00f6nd\u00fck\u00e7e, psoas<\/span><\/a> kas\u0131 i\u00e7in daha derin bir \u00e7al\u0131\u015fma yap\u0131lm\u0131\u015f olur ve bu da bel a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemeye yard\u0131m eder,\u201d diyor. Psoas, pek \u00e7ok insanda uzun oturma d\u00f6nemlerinden dolay\u0131 s\u0131k\u0131la\u015fm\u0131\u015f halde bulunan kal\u00e7adaki ana b\u00fck\u00fcc\u00fc kast\u0131r.\n

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NASIL YAPILIR:<\/strong> A\u015fa\u011f\u0131 bakan k\u00f6pek duru\u015fundan, sa\u011f aya\u011f\u0131n\u0131zla ellerinizin aras\u0131na do\u011fru bir ad\u0131m at\u0131n, arka aya\u011f\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde, mat\u0131n\u0131za 45 derecelik bir a\u00e7\u0131yla s\u0131k\u0131ca yerle\u015ftirin. Sa\u011f dizinizin sa\u011f aya\u011f\u0131n\u0131z\u0131n merkez \u00fcst\u00fcnde oldu\u011fundan emin olun. Kalkarken soluk al\u0131n, kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine getirin, avu\u00e7 i\u00e7leri birbirine dokunur pozisyonda veya y\u00fczy\u00fcze bakacak \u015fekilde olsun. Daha sonra sol kal\u00e7an\u0131z\u0131 \u00f6ne do\u011fru indirmek i\u00e7in \u00e7al\u0131\u015f\u0131n ve duvara kar\u015f\u0131 kal\u00e7alar\u0131n\u0131z\u0131 kare \u015fekline getirin. Son olarak sa\u011f aya\u011f\u0131n\u0131zla, biraz daha derine g\u00f6m\u00fcl\u00fcn ve daha sonra y\u00f6n de\u011fi\u015ftirin.<\/p>\n<\/div>\n

9. Deve Duru\u015fu (Ustrasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Deve duru\u015fu v\u00fccudun arka k\u0131sm\u0131n\u0131 g\u00fc\u00e7lendirirken, \u00f6n k\u0131sm\u0131 i\u00e7in de yo\u011fun ve etkili bir esneme sa\u011fl\u0131yor. K\u00f6pr\u00fc kurmak, herhangi bir yoga serisinin temel bir par\u00e7as\u0131d\u0131r \u00e7\u00fcnk\u00fc kal\u00e7a ve dizlerinizle 90 derece a\u00e7\u0131yla saatlerce oturarak, yani koltuk \u00fcst\u00fcnde \u00e7ok fazla zaman ge\u00e7irmenizin etkisine kar\u015f\u0131 sava\u015f\u0131r. Olduk\u00e7a zorlay\u0131c\u0131 bir beden duru\u015fu olabilir bu y\u00fczden yava\u015f\u00e7a ve dikkatlice hareket etmek gerekir.\n

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NASIL YAPILIR:<\/strong> Yoga mat\u0131 \u00fczerinde diz \u00e7\u00f6k\u00fcn ve ayaklar\u0131n\u0131z\u0131 kal\u00e7a geni\u015fli\u011fi kadar a\u00e7\u0131n. Avu\u00e7 i\u00e7lerinizi, parmaklar\u0131n\u0131z a\u015fa\u011f\u0131 bakacak \u015fekilde belinize yerle\u015ftirin. Dirseklerinizi \u00a0arkan\u0131zda gerin, soluk al\u0131n ve yukar\u0131ya tavana do\u011fru uzan\u0131n ve \u00a0geriye do\u011fru kavis yaparken soluk verin. Ba\u015f\u0131n\u0131z\u0131n kontroll\u00fcce geriye d\u00fc\u015fmesine izin verin. Bu \u015fekilde kal\u0131n veya esnemenin etkisini artt\u0131rmak i\u00e7in ellerinizle topuklar\u0131n\u0131za ula\u015fmay\u0131 deneyin, kal\u00e7an\u0131z\u0131 \u00f6ne do\u011fru iterken, geriye do\u011fru olan a\u00e7\u0131y\u0131 koruyun.<\/p>\n<\/div>\n

10. Kedi-\u0130nek Duru\u015fu<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
S\u0131rt a\u011fr\u0131lar\u0131 neredeyse herkesi bir noktada etkilemi\u015ftir ve hi\u00e7bir aktivitenin yap\u0131lmamas\u0131 durumu k\u00f6t\u00fcle\u015ftirmektedir. \u00d6zellikle T\u00fcrkiye\u2019de haftal\u0131k yap\u0131lan fiziksel aktivite oran\u0131 Amerika\u2019ya oranla 3 kat daha az durumdad\u0131r. Kedi-\u0130nek duru\u015fu bir ak\u0131\u015f \u015feklinde yap\u0131lan iki duru\u015fun birle\u015fimidir. S\u0131rt kaslar\u0131n\u0131, kal\u00e7alar\u0131 ve kar\u0131n kaslar\u0131n\u0131 gev\u015fetir, beden duru\u015funu ve dengeyi geli\u015ftirmek i\u00e7in s\u0131rt ve boynu g\u00fc\u00e7lendirir. Ayn\u0131 zamanda \u00e7ok rahatlat\u0131c\u0131 bir duru\u015ftur, g\u00fcn\u00fcn sonunda stresi azaltmaya yard\u0131mc\u0131 olur.\n

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NASIL YAPILIR:<\/strong> Omuzlar\u0131n\u0131z\u0131n direkt olarak el bileklerinizin \u00fczerinde, kal\u00e7alar\u0131n\u0131z\u0131n direkt olarak dizlerinizin \u00fczerinde ve omurgan\u0131z\u0131n do\u011fal pozisyonunda oldu\u011fu bir emekleme duru\u015fuyla ba\u015flay\u0131n. Yava\u015f\u00e7a omurgan\u0131za e\u011fim verin ve b\u00f6ylece karn\u0131n\u0131z\u0131 yere do\u011fru al\u00e7alt\u0131n, kuyruk sokumunuzu, omuzlar\u0131n\u0131z\u0131 ve ba\u015f\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131n, omurgan\u0131zla hamak \u015fekli yarat\u0131n. Hafif yukar\u0131 do\u011fru bak\u0131n, boynunuzu nazik\u00e7e esnetin. Do\u011fal omurga pozisyonuna yeniden d\u00f6n\u00fcn ve daha sonra s\u0131rt\u0131n\u0131za kavis verin, \u00e7enenizi s\u0131k\u0131\u015ft\u0131r\u0131n ve s\u0131rt\u0131n\u0131z\u0131n orta k\u0131sm\u0131n\u0131 tavana do\u011fru, yukar\u0131 kald\u0131r\u0131n. Birka\u00e7 kez tekrar edin. Yumu\u015fak ge\u00e7i\u015fler yap\u0131n ve hareketlerinizle birlikte nefesinizi de hizaya sokun.\u00a0<\/p>\n<\/div>\n

11. \u00d6l\u00fc Duru\u015fu (Savasana)<\/h2>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
Yoga e\u011fitmeni Julie Bernier, finaldeki dinlenme duru\u015fu olan Savasana\u2019n\u0131n \u201cen zor, en kolay, ve en \u00f6nemli yoga duru\u015fu,\u201d oldu\u011funu s\u00f6yler. Say\u0131s\u0131z farkl\u0131 duru\u015flarla v\u00fccudunu evirip k\u0131v\u0131rabilen ileri seviye yoga uygulay\u0131c\u0131lar\u0131 bile hala bu duru\u015fu biraz zorlay\u0131c\u0131 bulabiliyor. Ancak yogay\u0131, 5-10 dakikal\u0131k derin bir rahatlama ile bitirmek \u00f6nemlidir. Bu duru\u015f s\u0131ras\u0131nda v\u00fccudunuz ger\u00e7ekten de yapt\u0131\u011f\u0131n\u0131z yogan\u0131n faydalar\u0131n\u0131 toplamaya ba\u015flar, zihniniz sessiz bir hale gelir ve yogadan g\u00fcn\u00fcn\u00fcz\u00fcn geri kalan\u0131nda daha zinde hissetme a\u015famas\u0131na ge\u00e7i\u015f yapabilirsiniz.\n

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NASIL YAPILIR:<\/strong> S\u0131rt \u00fcst\u00fc uzan\u0131n, kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 v\u00fccudunuzun orta hatt\u0131ndan d\u0131\u015far\u0131 do\u011fru uzat\u0131n, avu\u00e7 i\u00e7lerinizi tavana do\u011fru a\u00e7\u0131n ve g\u00f6zlerinizi kapat\u0131n. Normal nefes al\u0131n, hareketsiz olmaya devam edin, ve kaslar\u0131n\u0131z ve nefesiniz dahil d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz ne varsa tamamen gitmesine izin verin.\u00a0<\/p>\n<\/div>\n

Bu Makaleyi Yazd\u0131r\u0131n\u00a0<\/h2>\n
“Herkesin Yapmas\u0131 Gereken 11 Temel Yoga Duru\u015fu” makalesinin yazd\u0131r\u0131labilir [infografik] versiyonu i\u00e7in a\u015fa\u011f\u0131daki resme t\u0131klay\u0131n.<\/div>\n
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\"Herkesin<\/a>\n

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Siz Ne D\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/span><\/h2>\n<\/div>\n<\/div>\n
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\"Herkesin<\/a>\n

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Foto\u011fraf kayna\u011f\u0131: Kelsey Tucker\/DescribeTheFauna.com<\/div>\n<\/div>\n<\/div>\n
D\u00fczenli bir \u015fekilde yoga yapmak v\u00fccudunuz ve zihniniz i\u00e7in yapabilece\u011finiz en iyi \u015feylerden birisidir. D\u00fczenli bir \u015fekilde yoga yap\u0131yormusunuz? Ne gibi de\u011fi\u015fiklikler fark ettiniz? Sizce ka\u00e7\u0131rd\u0131\u011f\u0131m\u0131z ba\u015fka \u201ctemel\u201d duru\u015f var m\u0131? A\u015fa\u011f\u0131ya bir yorum b\u0131rakarak d\u00fc\u015f\u00fcncelerinizi G\u00fc\u00e7l\u00fcya\u015fa ailesinin di\u011fer \u00fcyeleriyle payla\u015f\u0131n.<\/div>\n
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\u200bBu Makaleyi Payla\u015f<\/h2>\n\n\n\n
<\/div>\n\n\n\n
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Genel Bak\u0131\u015f \u00a0 Antik \u00e7a\u011fdan gelen yoga gelene\u011fi, binlerce, hatta baz\u0131lar\u0131n\u0131n dedi\u011fine g\u00f6re on binlerce yoga pozu tan\u0131mlar. Fakat muhtemelen, yo\u011fun haftal\u0131k program\u0131n\u0131zla birlikte, bu pozlar\u0131n bir k\u0131sm\u0131n\u0131 bile yapmak i\u00e7in yeterli zaman ay\u0131rmak neredeyse imkans\u0131z olmal\u0131. Ancak pek \u00e7o\u011fumuz, g\u00fcnde 10 dakika bunlardan en az\u0131ndan birka\u00e7\u0131n\u0131 pratik yapabilece\u011fimiz sessiz bir yer bulabiliriz. Asl\u0131nda g\u00fcnde […]<\/p>","protected":false},"author":1,"featured_media":828,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[15,7],"tags":[104,61,118,120,119],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",479,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",479,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",695,464,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-600x401.jpg",600,401,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u.jpg",600,401,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/11-temel-yoga-duru-u-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00fcya\u015fa","author_link":"https:\/\/www.gucluyasa.com\/ar\/author\/gucluyasa\/"},"qubely_comment":1,"qubely_category":"Kad\u0131nlara \u00d6zel<\/a> V\u00fccut Geli\u015ftirme<\/a>","qubely_excerpt":"Genel Bak\u0131\u015f \u00a0 Antik \u00e7a\u011fdan gelen yoga gelene\u011fi, binlerce, hatta baz\u0131lar\u0131n\u0131n dedi\u011fine g\u00f6re on binlerce yoga pozu tan\u0131mlar. Fakat muhtemelen, yo\u011fun haftal\u0131k program\u0131n\u0131zla birlikte, bu pozlar\u0131n bir k\u0131sm\u0131n\u0131 bile yapmak i\u00e7in yeterli zaman ay\u0131rmak neredeyse imkans\u0131z olmal\u0131. Ancak pek \u00e7o\u011fumuz, g\u00fcnde 10 dakika bunlardan en az\u0131ndan birka\u00e7\u0131n\u0131 pratik yapabilece\u011fimiz sessiz bir yer bulabiliriz. Asl\u0131nda g\u00fcnde…","yoast_head":"\nHerkesin Pratik Yapmas\u0131 Gereken 11 Temel Yoga Hareketi - G\u00dc\u00c7L\u00dcYA\u015eA<\/title>\n<meta name=\"description\" content=\"Antik \u00e7a\u011fdan gelen yoga gelene\u011fi, binlerce, hatta baz\u0131lar\u0131n\u0131n dedi\u011fine g\u00f6re on binlerce yoga pozu tan\u0131mlar. 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Bak\u0131\u015f \u00a0 Antik \u00e7a\u011fdan gelen yoga gelene\u011fi, binlerce, hatta baz\u0131lar\u0131n\u0131n dedi\u011fine g\u00f6re on binlerce yoga pozu tan\u0131mlar. Fakat muhtemelen, yo\u011fun haftal\u0131k program\u0131n\u0131zla birlikte, bu pozlar\u0131n bir k\u0131sm\u0131n\u0131 bile yapmak i\u00e7in yeterli zaman ay\u0131rmak neredeyse imkans\u0131z olmal\u0131. Ancak pek \u00e7o\u011fumuz, g\u00fcnde 10 dakika bunlardan en az\u0131ndan birka\u00e7\u0131n\u0131 pratik yapabilece\u011fimiz sessiz bir yer bulabiliriz. Asl\u0131nda g\u00fcnde…","_links":{"self":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/80"}],"collection":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/comments?post=80"}],"version-history":[{"count":0,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/posts\/80\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media\/828"}],"wp:attachment":[{"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/media?parent=80"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/categories?post=80"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gucluyasa.com\/ar\/wp-json\/wp\/v2\/tags?post=80"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}