{"id":13438,"date":"2023-01-13T16:43:32","date_gmt":"2023-01-13T16:43:32","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13438"},"modified":"2023-01-13T16:43:33","modified_gmt":"2023-01-13T16:43:33","slug":"yoga-asanas-to-boost-immunity-10-yoga-poses-for-better-immunity","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/yoga-asanas-to-boost-immunity-10-yoga-poses-for-better-immunity\/","title":{"rendered":"YOGA ASANAS BA\u011eI\u015eIKLI\u011eI ARTIRACAK: DAHA \u0130YI BA\u011eI\u015eIKLIK \u0130\u00c7IN 10 YOGA POZU"},"content":{"rendered":"<\/p>\n<p>Sa\u011fl\u0131\u011f\u0131n\u0131za uygun \u015fekilde bakmak hi\u00e7 bu kadar \u00f6nemli olmam\u0131\u015ft\u0131. D\u00fcnya genelinde \u00f6l\u00fcmc\u00fcl bir pandemi ya\u015fan\u0131rken, odak noktas\u0131 \u00f6ncelikle sa\u011fl\u0131kl\u0131 kalmaya ve fiziksel olarak da de\u011fi\u015fiyor.<\/p>\n<p>Fiziksel olarak zinde kalmak s\u00f6z konusu oldu\u011funda, v\u00fccudumuzun ba\u011f\u0131\u015f\u0131kl\u0131k sistemine dikkat etmeliyiz. Her t\u00fcrl\u00fc enfeksiyon ve vir\u00fcse kar\u015f\u0131 sava\u015fmakla sorumlu olan v\u00fccudumuzun savunma mekanizmas\u0131d\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Intro_Image_1_8.png\" alt=\"immune system\" \/><\/figure>\n<p>V\u00fccudumuzu \u00e7e\u015fitli hastal\u0131klardan koruman\u0131n yan\u0131 s\u0131ra, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi de zihinsel olarak sa\u011fl\u0131kl\u0131 kalmak i\u00e7in \u00f6nemli bir fakt\u00f6r olarak kabul edilir. G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi genellikle gev\u015femenin yan\u0131 s\u0131ra stres azaltma ile de ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n<p>G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi geli\u015ftirmenin ve s\u00fcrd\u00fcrmenin etkili bir yolu, yogay\u0131 g\u00fcnl\u00fck ya\u015fam tarz\u0131m\u0131za dahil etmektir. \u00c7e\u015fitli \u00e7al\u0131\u015fmalara g\u00f6re, \u00e7e\u015fitli yoga asanalar\u0131n\u0131n d\u00fczenli olarak uygulanmas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Intro_Image_2_6.png\" alt=\"strong immune system\" \/><\/figure>\n<p>\u0130\u015fte ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak ve sa\u011fl\u0131kl\u0131 kalmak i\u00e7in baz\u0131 yararl\u0131 ve etkili yoga asanalar\u0131.<\/p>\n<ul>\n<li><strong>Dhanurasana (Yay Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Bow_Pose.png\" alt=\"boost the immune system\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yoga yapmaktan bahsedildi\u011finde, bu ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olan bir yoga asanas\u0131d\u0131r. Sindirim sistemine bask\u0131 uygulayarak beyaz kan h\u00fccrelerinin ak\u0131\u015f\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 oldu\u011fu i\u00e7in ideal bir stres avc\u0131s\u0131 g\u00f6revi g\u00f6r\u00fcr.<\/p>\n<p>Dhanurasana&#8217;y\u0131 uygulamak karn\u0131n\u0131za bask\u0131 yapar ve bu da sindirim sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur. Ayr\u0131ca, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in en iyi yoga pozlar\u0131ndan biridir.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Karn\u0131n\u0131n \u00fcst\u00fcne uzan<\/li>\n<li>\u015eimdi dizlerini b\u00fck ve avu\u00e7 i\u00e7lerinle bilekleri tut.<\/li>\n<li>G\u00fc\u00e7l\u00fc bir tutu\u015f sa\u011flay\u0131n ve bacaklar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 kald\u0131rabildi\u011finiz kadar y\u00fckse\u011fe kald\u0131r\u0131n<\/li>\n<li>Yukar\u0131 do\u011fru bak\u0131n ve duru\u015fu tutabildi\u011fin kadar tut.<\/li>\n<\/ul>\n<ul>\n<li><strong>Vrikshasana (A\u011fa\u00e7 Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Tree_Pose.png\" alt=\"yoga for immune system\" \/><\/figure>\n<p>Yo\u011fun g\u00fcnl\u00fck program\u0131m\u0131z s\u0131ras\u0131nda, genellikle belirsizlik ve kaos hissi ile ba\u015f ba\u015fa kal\u0131yoruz. Bununla birlikte, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in yoga yapmay\u0131 se\u00e7ti\u011fimizde, Vrikshasana da bir denge durumu elde etmemize yard\u0131mc\u0131 olur.<\/p>\n<p>Sakinlik ve dinginlik duygusunu sembolize etti\u011fi i\u00e7in, A\u011fa\u00e7 Pozu veya Vrikshasana ba\u011f\u0131\u015f\u0131kl\u0131k ve rahatlama i\u00e7in en iyi yoga pozlar\u0131ndan biridir.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Dik durun ve kollar\u0131n\u0131z\u0131 v\u00fccudun kenar\u0131na yerle\u015ftirin<\/li>\n<li>Sa\u011f baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131rken sa\u011f dizinizi b\u00fck\u00fcn<\/li>\n<li>Sol baca\u011f\u0131n\u0131z\u0131n i\u00e7 uylu\u011funa yerle\u015ftirin<\/li>\n<li>\u015eimdi, kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fcst\u00fcnden bir &#8216;namaste&#8217; i\u00e7ine kald\u0131r.<\/li>\n<li>S\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun ve birka\u00e7 nefes i\u00e7in tutun<\/li>\n<li>Nefes verin ve ilk pozisyona d\u00f6n\u00fcn.<\/li>\n<li>Ayn\u0131 i\u015flemi baca\u011f\u0131n\u0131zla tekrarlay\u0131n<\/li>\n<\/ul>\n<p>Dengenizi geli\u015ftirebilecek bir ba\u015fka yoga asana&#8230;<\/p>\n<ul>\n<li><strong>Tadasana (Da\u011f Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Mountain_Pose.png\" alt=\"yoga poses to boost immunity\" \/><\/figure>\n<p>Sinir sistemi i\u00e7in yararl\u0131 oldu\u011fu yayg\u0131n olarak bilinen Tadasana, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in en etkili yoga asanalar\u0131ndan biridir. Duru\u015funuzu d\u00fczeltmeye yard\u0131mc\u0131 olur ve uyluk ve eklemlerin esnekli\u011fini sa\u011flayabilir.<\/p>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in en iyi yoga pozlar\u0131ndan biri olmas\u0131n\u0131n yan\u0131 s\u0131ra, kar\u0131n ve v\u00fccut kaslar\u0131n\u0131z\u0131 da tonlamak yard\u0131mc\u0131 olabilir. D\u00fczenli olarak uyguland\u0131\u011f\u0131 takdirde, Tadasana&#8217;n\u0131n bi\u00e7imlendirici y\u0131llarda boyunuzu art\u0131rd\u0131\u011f\u0131 da bilinmektedir.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Ayaklar\u0131n\u0131z bir arada dik durun ve s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun<\/li>\n<li>\u015eimdi, avu\u00e7 i\u00e7lerinizi bir araya getirin ve onlar\u0131 birbirine kenetlenin<\/li>\n<li>Avu\u00e7 i\u00e7leriniz a\u015fa\u011f\u0131 bakacak \u015fekilde kollar\u0131n\u0131z\u0131 i\u00e7inize \u00e7ekin ve uzat\u0131n<\/li>\n<li>Yukar\u0131 bak ve sonra ba\u015f\u0131n\u0131 yava\u015f\u00e7a omuzlar\u0131n\u0131n \u00fczerine geri b\u0131rak.<\/li>\n<li>Yakla\u015f\u0131k 5-10 saniye tutun ve 1-2 kez tekrarlay\u0131n<\/li>\n<\/ul>\n<ul>\n<li><strong>Shalabasana (\u00c7ekirge Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Locust_Pose.png\" alt=\"yoga poses for immunity\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in yoga yaparken, bu omurga, bel, kal\u00e7a eklemleri, kollar, bacaklar ve pelvik organlar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilecek bir yoga asanas\u0131d\u0131r.<\/p>\n<p>S\u00fcrekli s\u0131rt a\u011fr\u0131s\u0131ndan kurtulma sunar ve ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yayg\u0131n olarak kullan\u0131lan yoga pozlar\u0131ndan biridir. Omurili b\u00f6lgeye kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir ve kar\u0131nlara da yeterli bask\u0131 uygular.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Karn\u0131n\u0131n \u00fczerine uzan ve kollar\u0131n\u0131 \u00f6ne do\u011fru uzat.<\/li>\n<li>Dizlerinizi d\u00fcz ve ayaklar\u0131n\u0131z\u0131 bir arada tutun<\/li>\n<li>Bacaklar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n<\/li>\n<li>\u015eimdi, ba\u015f\u0131n\u0131 kald\u0131r ve g\u00f6\u011fs\u00fcn\u00fc m\u00fcmk\u00fcn oldu\u011funca yerden kald\u0131r.<\/li>\n<li>Bu duru\u015fu 10 saniye tutun<\/li>\n<\/ul>\n<ul>\n<li><strong>Paschimottanasana (Oturan \u0130leri Viraj)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Seated_Forward_bend.png\" alt=\"yoga poses for immunity\" \/><\/figure>\n<p>Zihni ve v\u00fccudu g\u00fc\u00e7l\u00fc tutman\u0131n en iyi yollar\u0131ndan biri, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak ve ba\u011f\u0131\u015f\u0131kl\u0131k seviyelerini y\u00fckseltmek i\u00e7in yoga yapmakt\u0131r. Oturan \u0130leri Viraj veya Paschimottanasana, v\u00fccudu gererken beynin sakin kalmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en iyi yoga asanalar\u0131ndan biri olmakla birlikte, stres, ba\u015f a\u011fr\u0131s\u0131 ve anksiyeteden de kurtulma imkan\u0131 sunar. Ayr\u0131ca, omurgaya, hamstringlere bask\u0131 uygular ve sindirim sistemini de iyile\u015ftirebilir.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Dandasana ile ba\u015fla. Dizlerinizi hafif\u00e7e b\u00fck\u00fclm\u00fc\u015f tutun ve bacaklar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n<\/li>\n<li>Omurgan\u0131z\u0131 dik tutun ve ellerinizi yukar\u0131 kald\u0131r\u0131n<\/li>\n<li>\u015eimdi nefes ver ve kal\u00e7adan \u00f6ne do\u011fru e\u011fil.<\/li>\n<li>\u00dcst v\u00fccudunuzu alt v\u00fccudunuza yerle\u015ftirin<\/li>\n<li>Kollar\u0131n\u0131z\u0131 k\u0131v\u0131r\u0131n ve b\u00fcy\u00fck ayak parmaklar\u0131n\u0131z\u0131 parmaklar\u0131n\u0131zla kavray\u0131n<\/li>\n<li>M\u00fcmk\u00fcnse, burnunuzla dizlerinize dokunmaya \u00e7al\u0131\u015f\u0131n<\/li>\n<\/ul>\n<ul>\n<li><strong>Anjaneyasana (D\u00fc\u015f\u00fck Lunge Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Low_Lunge_Pose.png\" alt=\"yoga for immunity\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en iyi yoga pozlar\u0131ndan baz\u0131lar\u0131, hem v\u00fccudunuzda hem de zihninizde i\u015fe yarayan pozlard\u0131r. B\u00f6yle bir yoga asana Anjaneyasana&#8217; d\u0131r. Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en yararl\u0131 yoga pozlar\u0131ndan biri, ayn\u0131 zamanda kaslar ve eklemler \u00fczerinde \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Dengeyi geli\u015ftirmeye yard\u0131mc\u0131 oldu\u011fu ve dizleriniz \u00fczerinde de olumlu bir etkisi oldu\u011fu i\u00e7in g\u00fc\u00e7l\u00fc bir yoga asanas\u0131d\u0131r. Eklemlerinizdeki gerginli\u011fi gidermek i\u00e7in yayg\u0131n olarak kullan\u0131ld\u0131\u011f\u0131ndan, ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yoga yapman\u0131n son derece faydal\u0131 oldu\u011fu fikrini kan\u0131tlamaktad\u0131r.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Dik dur. Sol baca\u011f\u0131n\u0131z\u0131 arkaya yerle\u015ftirin, dizinizi b\u0131rak\u0131n ve ayak ayaklar\u0131n\u0131z\u0131 uzat\u0131n<\/li>\n<li>Sa\u011f dizinizin sa\u011f ayak bile\u011fiyle hizal\u0131 oldu\u011fundan emin olun<\/li>\n<li>Pelvisinizi a\u015fa\u011f\u0131 do\u011fru itin ve kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n<\/li>\n<li>\u015eimdi, \u00fcst v\u00fccudunu geriye do\u011fru b\u00fck ve bir kemer olu\u015fturmaya \u00e7al\u0131\u015f.<\/li>\n<\/ul>\n<ul>\n<li><strong>Utkatasana (Sandalye Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Chair_Pose.png\" alt=\"yoga for immune system\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in yogadan veya ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in yoga asanalar\u0131ndan bahsetti\u011fimizde, Utkatasana ideal bir yoga pozu oldu\u011funu kan\u0131tl\u0131yor. Esas olarak g\u00fcc\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rmak i\u00e7in kullan\u0131lan bu Sandalye Pozu, i\u00e7 g\u00fcc\u00fc te\u015fvik etmeye yard\u0131mc\u0131 olur.<\/p>\n<p>Kaslar, eklemler \u00fczerinde \u00e7al\u0131\u015f\u0131r ve herhangi bir a\u011fr\u0131dan kurtulmaya yard\u0131mc\u0131 olur. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in yoga yapmak \u00f6nemli oldu\u011fundan, bu yoga asana sa\u011fl\u0131kl\u0131 ve aktif bir ya\u015fam tarz\u0131 s\u00fcrmenize yard\u0131mc\u0131 olur.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Tadasana ile ba\u015fla. Dizlerinizi b\u00fck\u00fcn, kal\u00e7alar\u0131n\u0131z\u0131 sandalyede oturuyormu\u015f gibi geriye do\u011fru hareket ettirin<\/li>\n<li>\u015eimdi ellerinizi yukar\u0131 kald\u0131r\u0131n. Kulaklara dokunun ve omuzlar\u0131 yumu\u015fat\u0131n<\/li>\n<li>Pozu 5-10 nefes i\u00e7in tutun ve m\u00fcmk\u00fcnse yukar\u0131 do\u011fru germeyi deneyin<\/li>\n<li>Ellerinizi b\u0131rak\u0131n ve ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn<\/li>\n<\/ul>\n<ul>\n<li><strong>Matsyasana (Bal\u0131k Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Fish_Pose.png\" alt=\"benefits for the immune system\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in bir ba\u015fka etkili yoga asana matsyasana&#8217;d\u0131r. Bu yoga pozu yayg\u0131n olarak &#8220;t\u00fcm hastal\u0131klar\u0131n yok edicisi&#8221; olarak kabul edilir. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in yoga yaparken, bu yoga asana ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in \u00e7e\u015fitli faydalar sunar.<\/p>\n<p>Ayr\u0131ca, yorgunluktan kurtulma sunabilir ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 ve metabolizmay\u0131 art\u0131rmak i\u00e7in ideal yoga asanalar\u0131ndan biridir. Bu pozda ustala\u015ft\u0131ktan sonra, deneyebilece\u011finiz di\u011fer varyant&#8230;<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>S\u0131rt\u0131n d\u00fczken paspas\u0131n \u00fczerine uzan.<\/li>\n<li>G\u00f6\u011f\u00fcs gere gere yard\u0131mla \u00fcst v\u00fccudunuzu (g\u00f6\u011f\u00fcs, kar\u0131n, omuzlar) minderden kald\u0131r\u0131n<\/li>\n<li>Ba\u015f\u0131n\u0131z\u0131 geriye do\u011fru itin, b\u00f6ylece ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fc yere de\u011fsin<\/li>\n<li>30 saniye bas\u0131l\u0131 tutun ve ba\u015flang\u0131\u00e7 konumuna d\u00f6n\u00fcn<\/li>\n<\/ul>\n<ul>\n<li><strong>Ardha Matsyendrasana (Yar\u0131m bal\u0131k pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/half_fish_pose.png\" alt=\"yoga poses for immunity\" \/><\/figure>\n<p>Matsyasana&#8217;ya benzer \u015fekilde, bu poz da yayg\u0131n olarak &#8220;\u00f6l\u00fcmc\u00fcl hastal\u0131klar\u0131n yok edicisi&#8221; olarak kabul edilir ve ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en etkili yoga pozlar\u0131ndan biridir.<\/p>\n<p>Yoga ve ba\u011f\u0131\u015f\u0131kl\u0131k el ele gitti\u011fi i\u00e7in, bu yoga pozu ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in yoga yapabilece\u011fimizin bir ba\u015fka \u00f6rne\u011fidir. Ardha Matsyendrasana omuzlar\u0131n\u0131zda \u00e7al\u0131\u015f\u0131r ve yorgunluktan da kurtulman\u0131z\u0131 sunar.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>Her iki baca\u011f\u0131 da \u00f6ne do\u011fru uzat\u0131n<\/li>\n<li>\u0130lk olarak, sol aya\u011f\u0131n\u0131z\u0131 sa\u011f dizinizin yan\u0131nda yere yerle\u015ftirerek sol baca\u011f\u0131n\u0131z\u0131 katlay\u0131n<\/li>\n<li>\u015eimdi, sa\u011f baca\u011f\u0131 katla ve sa\u011f topu\u011fu sol kal\u00e7an\u0131n yan\u0131na getir.<\/li>\n<li>Sa\u011f elinizi sol dizden tutun ve sol aya\u011f\u0131n b\u00fcy\u00fck ayak ba\u015f parma\u011f\u0131n\u0131z\u0131 d\u0131\u015far\u0131dan tutun<\/li>\n<li>V\u00fccudunuzun g\u00f6vdesini \u00e7evirin ve sol omuza bakmak i\u00e7in d\u00f6n\u00fcn<\/li>\n<li>\u015eimdi, sol elinizle beli arkadan avu\u00e7 i\u00e7i d\u0131\u015fa bakacak \u015fekilde \u00e7evreleyin.<\/li>\n<li>Kar\u0131ndan b\u00fck\u00fclmeye odaklan\u0131n<\/li>\n<\/ul>\n<ul>\n<li><strong>Chaturanga Dandasana (D\u00f6rt Uzuvlu Personel Pozu)<\/strong><\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Four_Limbed_Pose.png\" alt=\"yoga for immunity\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en etkili yoga pozlar\u0131ndan biri olan Chaturanga Dandasana omuzlar\u0131n\u0131z\u0131, kollar\u0131n\u0131z\u0131, bileklerinizi ve bacaklar\u0131n\u0131z\u0131 aktive eder. Ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yoga yapman\u0131n yan\u0131 s\u0131ra, yoga yoluyla temel fark\u0131ndal\u0131\u011f\u0131 da geli\u015ftirebiliriz.<\/p>\n<p>Chaturanga Dandasana kol dengeniz \u00fczerinde \u00e7al\u0131\u015f\u0131r ve tam v\u00fccut fark\u0131ndal\u0131\u011f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olur. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in yoga yapt\u0131\u011f\u0131m\u0131zdan, bu d\u00f6rt uzuvlu personel pozu ba\u011f\u0131\u015f\u0131kl\u0131k sistemini de g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/p>\n<p>Ayr\u0131ca, Surya Namaskar&#8217;\u0131n en etkili pozlar\u0131ndan biridir ve di\u011fer \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 da sunar.<\/p>\n<p><strong>Nas\u0131l yapmal\u0131:<\/strong><\/p>\n<ul>\n<li>D\u00f6rt birden ba\u015fla, avu\u00e7 i\u00e7lerini omuzlar\u0131n alt\u0131na ve dizlerini kal\u00e7alar\u0131n alt\u0131na yerle\u015ftir.<\/li>\n<li>Plank Pozu i\u00e7in dizlerinizi yava\u015f\u00e7a yerden kald\u0131r\u0131n ve pelvisinizi omuzlar\u0131n\u0131zla hizalay\u0131n<\/li>\n<li>Dirseklerinizi tek tek paspas\u0131n \u00fczerine b\u0131rak\u0131n, dirseklerinizi omuzlar\u0131n\u0131zla hizalay\u0131n ve \u00e7ekirde\u011finizi me\u015fgul edin<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/assets.seniority.in\/media\/wysiwyg\/Untitled_design_-_2020-07-14T121808.949.png\" alt=\"yoga asanas to increase immunity\" \/><\/figure>\n<p>Yani, bunlar ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in baz\u0131 \u00f6nemli ve yararl\u0131 yoga pozlar\u0131yd\u0131. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in bu yoga asanalar\u0131n\u0131 uygulayabilirken, daha iyi meditasyon yapmak ve ruh sa\u011fl\u0131\u011f\u0131n\u0131za dikkat etmek gibi sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 ya\u015faman\u0131n di\u011fer y\u00f6nlerine de dikkat etmeniz gerekir.<\/p>\n<p>G\u00fcnl\u00fck rutininizde t\u00fcm bu fakt\u00f6rlerden biraz uzla\u015farak mutlu, sa\u011fl\u0131kl\u0131 ve stressiz bir ya\u015fam s\u00fclebileceksiniz.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131\u011f\u0131n\u0131za uygun \u015fekilde bakmak hi\u00e7 bu kadar \u00f6nemli olmam\u0131\u015ft\u0131. D\u00fcnya genelinde \u00f6l\u00fcmc\u00fcl bir pandemi ya\u015fan\u0131rken, odak noktas\u0131 \u00f6ncelikle sa\u011fl\u0131kl\u0131 kalmaya [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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