{"id":13501,"date":"2023-01-03T18:02:09","date_gmt":"2023-01-03T18:02:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13501"},"modified":"2023-01-03T18:02:10","modified_gmt":"2023-01-03T18:02:10","slug":"12-poses-of-surya-namaskar-and-its-health-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/12-poses-of-surya-namaskar-and-its-health-benefits\/","title":{"rendered":"SURYA NAMASKAR’IN 12 POZU VE SA\u011eLI\u011eA FAYDALARI"},"content":{"rendered":"<\/p>\n

Sun veya Surya hayat\u0131m\u0131zda hayati bir rol oynar. G\u00fcne\u015f olmadan yery\u00fcz\u00fcnde ya\u015fam m\u00fcmk\u00fcn de\u011fildir. Surya Namaskar, gezegenimizdeki her t\u00fcrl\u00fc ya\u015fam\u0131 sa\u011flayan g\u00fcne\u015fe kar\u015f\u0131 sayg\u0131 g\u00f6stermek veya minnettarl\u0131k ifade etmek i\u00e7in eski zamanlardan beri kullan\u0131lan bir teknik olan ‘G\u00fcne\u015f Selamlamas\u0131’ olarak da bilinir. G\u00fcne\u015f enerji kayna\u011f\u0131d\u0131r ve bu nedenle bu yoga asana v\u00fccudumuzu ve zihnimizi uyand\u0131rman\u0131n g\u00fc\u00e7l\u00fc ve etkili bir yoludur.<\/p>\n

\"\"<\/figure>\n

Hayat\u0131m\u0131zda s\u0131k s\u0131k o kadar me\u015fgul oluruz ki, egzersiz yapmak veya meditasyon yapmak i\u00e7in zar zor zaman\u0131m\u0131z olur. Ya\u015fam tarzlar\u0131m\u0131z fiziksel g\u00fc\u00e7 gerektirirken, ruh sa\u011fl\u0131\u011f\u0131m\u0131za dikkat etmek ve zihnimizi sakinle\u015ftirmeye odaklanmak i\u00e7in bir g\u00fcnde biraz zaman ge\u00e7irmek de her zamankinden daha \u00f6nemlidir.<\/p>\n

Surya Namaskar asanalar\u0131 v\u00fccudumuzun \u00fc\u00e7 \u00f6nemli segmentini dengelemeye yard\u0131mc\u0131 olur:\u00a0Kapha, Pitta ve Vata.<\/em>\u00a0Kapha Dosha<\/em>\u00a0su ve toprak elementleri, ate\u015f ve suyun\u00a0Pitta Dosha’s\u0131,<\/em>\u00a0uzay ve havan\u0131n\u00a0Vata Dosha’lar\u0131ndan<\/em>\u00a0olu\u015fur. V\u00fccudumuzun uygun uyum i\u00e7inde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in, bu elementlerin do\u011fru dengesine sahip olmak \u00f6nemlidir.<\/p>\n

Surya Namaskar’\u0131n k\u00f6keni<\/strong><\/p>\n

\"\"<\/figure>\n

Hindistan’\u0131n eski\u00a0Rishis’i,\u00a0<\/em>v\u00fccudumuzun bir\u00e7ok farkl\u0131 yerinin farkl\u0131\u00a0devalar<\/em>\u00a0veya ilahi d\u00fcrt\u00fcler taraf\u0131ndan kontrol edildi\u011fine inan\u0131yordu. G\u00f6bek arkas\u0131nda bulunan g\u00fcne\u015f pleksus v\u00fccudumuzun merkezi noktas\u0131d\u0131r. G\u00fcne\u015f pleksus, v\u00fccudun g\u00fcne\u015fe ba\u011fl\u0131 ikinci beyni olarak da bilinir. Rishis’e g\u00f6re, Surya Namaskar’\u0131 d\u00fczenli olarak uygulamak bu g\u00fcne\u015f pleks\u00f6zlerini geli\u015ftirebilir ve b\u00f6ylece bir ki\u015finin yarat\u0131c\u0131 g\u00fcc\u00fcn\u00fc ve sezgisel yeteneklerini artt\u0131r\u0131r.<\/p>\n

\u0130\u015fte bu y\u00fczden surya Namaskar’\u0131 her g\u00fcn ger\u00e7ekle\u015ftirmelisiniz:<\/p>\n

Surya Namaskar’\u0131n Faydalar\u0131<\/strong><\/p>\n

\"\"<\/figure>\n

Surya Namaskar yogan\u0131n v\u00fccudun her bir par\u00e7as\u0131n\u0131 aktive etti\u011fine inan\u0131lmaktad\u0131r, bu da bu g\u00fc\u00e7l\u00fc yoga pozunun kalp, ba\u011f\u0131rsak, mide, karaci\u011fer, bo\u011faz, g\u00f6\u011f\u00fcs, bacaklar ve v\u00fccudumuzun kaslar\u0131 \u00fczerinde b\u00fcy\u00fck bir etkisi oldu\u011fu anlam\u0131na gelir.<\/p>\n

Surya Namaskar veya Sun Salutation’\u0131n v\u00fccut i\u00e7in de birka\u00e7 faydas\u0131 vard\u0131r:<\/p>\n

    \n
  • Kas g\u00fcc\u00fcn\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r<\/li>\n
  • G\u00fc\u00e7l\u00fc bir \u00fcst v\u00fccut geli\u015ftirmede yard\u0131mc\u0131 olur<\/li>\n
  • Kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 korur<\/li>\n
  • Sinir sistemini canland\u0131r\u0131r<\/li>\n
  • Hem erkeklerde hem de kad\u0131nlarda esnekli\u011fi art\u0131r\u0131r<\/li>\n
  • Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131r\u0131r<\/li>\n
  • V\u00fccudu g\u00fc\u00e7lendirir ve genel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirir<\/li>\n<\/ul>\n

    Kilo Kayb\u0131 i\u00e7in Surya Namaskar<\/strong><\/p>\n

    \"surya-namaskar-for-weight-loss\"<\/figure>\n

    Ara\u015ft\u0131rmalara g\u00f6re, Surya Namaskar kilo y\u00f6netimi i\u00e7in m\u00fckemmel bir egzersizdir. Hem erkekler hem de kad\u0131nlar i\u00e7in Surya Namaskar, \u00f6zellikle kar\u0131n b\u00f6lgesi ve s\u0131rt kaslar\u0131nda kas g\u00fcc\u00fcn\u00fc art\u0131rmada, alt v\u00fccudu tonlamada ve g\u00fcc\u00fc art\u0131rmada etkilidir.<\/p>\n

    \u0130la\u00e7 kullanmak, s\u0131k\u0131 diyetler uygulamak, spor salonunda a\u011f\u0131rl\u0131k kald\u0131rmak v\u00fccuda \u00e7ok fazla zarar verebilir. Bu nedenle, v\u00fccudumuzdaki kaslar\u0131 hedeflemek ve do\u011fal olarak uygun bir V\u00fccut Kitle \u0130ndeksi (VK\u0130) elde etmek i\u00e7in birka\u00e7 yoga asanas\u0131 \u00f6zel olarak haz\u0131rlan\u0131r. Bir\u00e7ok ki\u015fi Surya Namaskar’\u0131 d\u00fczenli olarak ger\u00e7ekle\u015ftirdikten sonra kilo kayb\u0131 ya\u015fad\u0131. Yakla\u015f\u0131k 12 tur Surya Namaskar yapmak yakla\u015f\u0131k 156 kalori yakabilir.<\/p>\n

    Zihin i\u00e7in Surya Namaskar:<\/strong><\/p>\n

    \"surya-namaskar-for-mind\"<\/figure>\n

    Surya Namaskar asana prati\u011fi, beynin bili\u015fsel i\u015flevlerini geli\u015ftirirken ayn\u0131 zamanda zihni rahatlatma \u00fczerinde olumlu bir etkiye sahip oldu\u011funu g\u00f6stermi\u015ftir. G\u00fcne\u015f Selamlamas\u0131, her pozdaki ilahilerle birle\u015fti\u011finde, v\u00fccut, nefes ve zihin aras\u0131nda uygun dengeyi sa\u011flamaya yard\u0131mc\u0131 olabilir. Asanalar\u0131 icra ederken mantralar s\u00f6ylemek maneviyati art\u0131rabilir ve hayata kar\u015f\u0131 derin bir minnet duygusu olu\u015fturabilir, b\u00f6ylece akla ve ruha mutlak bir huzur sa\u011flayabilir.<\/p>\n

    Ayr\u0131ca asanalar\u0131 ger\u00e7ekle\u015ftirirken bir cihazdaki mantralar\u0131 dinleyebilir veya zihninizde veya s\u00f6zl\u00fc olarak s\u00f6yleyebilirsiniz.<\/p>\n

    Surya Namaskar’\u0131n 12 Pozu ve Bunlar\u0131 Ger\u00e7ekle\u015ftirme Ad\u0131mlar\u0131:<\/strong><\/p>\n

    Surya Namaskar’\u0131n faydalar\u0131n\u0131 fark etmek i\u00e7in Suryanamskar ad\u0131mlar\u0131n\u0131 sistematik ve net bir zihin ve odakla ger\u00e7ekle\u015ftirmek \u00f6nemlidir.<\/p>\n

    Surya Namaskar pozisyonlar\u0131 i\u00e7in ad\u0131m ad\u0131m bir k\u0131lavuz:<\/p>\n

    1. Pranamasana veya Dua Pozu<\/strong><\/p>\n

    Surya Namaskar asana’n\u0131n ilk pozu yoga minderinizde dik pozisyonda durarak ve ayaklar\u0131n\u0131z\u0131 birbirine yaklayarak ger\u00e7ekle\u015ftirilebilir. Derin bir nefes al\u0131n ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn geni\u015fledi\u011fini fark edin, omuzlar\u0131n\u0131z\u0131 gev\u015fetin. Nefes al\u0131rken, derin bir nefes al\u0131n, kollar\u0131n\u0131z\u0131 yanlardan kald\u0131r\u0131n ve nefes verirken avu\u00e7 i\u00e7lerinizi g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00f6n\u00fcnde bir\u00a0Namaste’de<\/em>birle\u015ftirin. Bu dua pozisyonu.<\/p>\n

    \"prayer-pose\"<\/figure>\n

    Pranamasana’n\u0131n Faydalar\u0131: Sinir sistemini rahatlat\u0131r ve v\u00fccut dengesinin korunmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca stres ve kayg\u0131y\u0131 hafifletmeye yard\u0131mc\u0131 olur.<\/p>\n

    2. Hasta Uttanasana veya Y\u00fckseltilmi\u015f Kollar Pozu<\/strong><\/p>\n

    Avu\u00e7 i\u00e7lerinizi birle\u015ftirin ve derin bir nefes al\u0131n. Hafif\u00e7e geriye do\u011fru b\u00fck\u00fcl\u00fcrken kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n, pelvisi biraz ileri itebilir, geriye do\u011fru uzanabilir ve omurgay\u0131 uzatabilirsiniz. T\u00fcm v\u00fccudu topuklardan yukar\u0131 do\u011fru uzat\u0131rken paz\u0131lar\u0131 kulaklar\u0131n\u0131za yak\u0131n tutun.<\/p>\n

    \"raised-arms-pose\"<\/figure>\n

    Hasta Uttanasana’n\u0131n Faydalar\u0131: Kar\u0131n kaslar\u0131n\u0131 gerer ve tonlar. Ast\u0131m, bel a\u011fr\u0131s\u0131 ve yorgunluktan muzdarip insanlar i\u00e7in faydal\u0131d\u0131r. Ayr\u0131ca sindirime yard\u0131mc\u0131 olur.<\/p>\n

    3. Hasta Padasana veya Ayakta \u0130leri B\u00fck\u00fcm Pozu<\/strong><\/p>\n

    Nefes verin ve parmaklar\u0131n\u0131zla ayak parmaklar\u0131n\u0131za dokunmak i\u00e7in \u00f6ne do\u011fru b\u00fck\u00fcn. Gerekirse ba\u015flang\u0131\u00e7ta dizlerinizi b\u00fckebilirsiniz. Omurgan\u0131z\u0131 b\u00fckmeyin ve boynunuzu ve omuzlar\u0131n\u0131z\u0131 rahat tutun. Topuklar\u0131n\u0131za yumu\u015fak\u00e7a bast\u0131rarak parmaklar\u0131n\u0131zla yere dokunmaya \u00e7al\u0131\u015f\u0131n. Geri gelirken i\u00e7ine \u00e7ek.<\/p>\n

    \"standing-forward-bend\"<\/figure>\n

    Hasta Padasana’n\u0131n Faydalar\u0131: Hamstringleri uzat\u0131r ve bacaklar\u0131 a\u00e7ar. Uykusuzluk, osteoporoz, ba\u015f a\u011fr\u0131s\u0131, anksiyete ve stresin iyile\u015fmesine yard\u0131mc\u0131 olur.<\/p>\n

    4. Ashwa Sanchalanasana veya Lunge Pozu<\/strong><\/p>\n

    Hasta Padasana’dan d\u00f6nd\u00fckten sonra dizlerinizi hafif\u00e7e b\u00fck\u00fcn ve avu\u00e7 i\u00e7lerinizi ayaklar\u0131n\u0131zla ayn\u0131 hizada yere yaslay\u0131n. Sol baca\u011f\u0131 geriye do\u011fru uzat\u0131rken sa\u011f dizinizi solunuzu g\u00f6\u011fs\u00fcn\u00fcz\u00fcn sa\u011f taraf\u0131na do\u011fru i\u00e7inize getirin. V\u00fccudunuzu dengeleyin ve ba\u015f\u0131n\u0131z\u0131 \u00f6ne bakacak \u015fekilde kald\u0131r\u0131n.<\/p>\n

    \"lunge-pose\"<\/figure>\n

    Ashwa Sanchalanasana’n\u0131n Faydalar\u0131: Omurgay\u0131 g\u00fc\u00e7lendirir ve akci\u011fer kapasitesini artt\u0131r\u0131r. Haz\u0131ms\u0131zl\u0131\u011f\u0131 ve kab\u0131zl\u0131\u011f\u0131 giderir.<\/p>\n

    5. Chaturanga Dandasana veya Plank Pozu<\/strong><\/p>\n

    Ashwa Sanchalanasana’dan sa\u011f baca\u011f\u0131n\u0131z\u0131 sol baca\u011f\u0131n\u0131z\u0131n yan\u0131na soluyun ve geri getirin. Ellerinizi omuzlar\u0131n\u0131z\u0131n alt\u0131nda tutun, v\u00fccudunuzu yere paralel tutun. T\u00fcm v\u00fccudun tek bir \u00e7izgide olmal\u0131. Nefes al ve dengele.<\/p>\n

    \"plank-pose\"<\/figure>\n

    Chaturanga Dandasana’n\u0131n Faydalar\u0131: Kollar\u0131, g\u00f6\u011fs\u00fc, omzu ve omurgay\u0131 gererken zihni sakin tutar. Bu poz duru\u015fu da iyile\u015ftirir.<\/p>\n

    6. Ashtanga Namaskar veya Sekiz Uzuvlu Poz<\/strong><\/p>\n

    Sekiz nokta veya par\u00e7a kullanarak selamlama olarak da bilinir. Bu pozu vermek i\u00e7in nefes verin ve dizlerinizi yere indirin. \u00c7enenizi yere yat\u0131r\u0131n ve kal\u00e7alar\u0131n\u0131z\u0131 yerden hafif\u00e7e kald\u0131r\u0131n. Posterininiz havada as\u0131l\u0131yken hem elleriniz, dizleriniz, \u00e7eneniz hem de g\u00f6\u011fs\u00fcn\u00fcz yere de\u011fmelidir. Nefes al\u0131n ve pozisyonu rahat tutun.<\/p>\n

    \"Ashtanga-namaskar\"<\/figure>\n

    Ashtanga Namaskar’\u0131n Faydalar\u0131: Esnekli\u011fi artt\u0131r\u0131r, s\u0131rt\u0131 ve omurgay\u0131 gerir. Kaslar\u0131 g\u00fc\u00e7lendirir ve stresi hafifletir.<\/p>\n

    7. Bhujangasana veya Kobra Pozu<\/strong><\/p>\n

    Yava\u015f\u00e7a \u00f6ne do\u011fru kayd\u0131r\u0131n ve bacaklar\u0131n\u0131z\u0131 ve karn\u0131n\u0131z\u0131 yere d\u00fcz bir \u015fekilde dinlendirin. Avu\u00e7 i\u00e7lerinizi g\u00f6\u011fs\u00fcn\u00fcze yak\u0131n yerle\u015ftirin ve nefes al\u0131rken eldeki bas\u0131nc\u0131 uygulay\u0131n ve pelvik b\u00f6lgeniz yere de\u011fen \u00fcst v\u00fccudu yava\u015f\u00e7a kald\u0131r\u0131n. Omuzlar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131zdan, ayaklar\u0131n\u0131z\u0131 s\u0131k\u0131\u015fm\u0131\u015f olarak uzak tutun ve ileriye bak\u0131n. Ba\u015f\u0131n\u0131z ve g\u00f6vdeniz, y\u00fckseltilmi\u015f kap\u00fc\u015fonlu bir kobraya benzemelidir.<\/p>\n

    \"bhujangasana\"<\/figure>\n

    Bhujangasana’n\u0131n Faydalar\u0131: Omuzlar\u0131, s\u0131rt\u0131, g\u00f6\u011fs\u00fc ve omurgay\u0131 uzat\u0131r. Esnekli\u011fi ve ruh halini iyile\u015ftirir.<\/p>\n

    8. Adho Mukha Svanasana veya A\u015fa\u011f\u0131 Bakan K\u00f6pek<\/strong><\/p>\n

    Uzan\u0131n, g\u00f6\u011fs\u00fcn\u00fcz\u00fc Bhujangasana’dan serbest b\u0131rakarak, s\u0131rt\u0131n\u0131z tavana bakacak \u015fekilde. Ters \u00e7evrilmi\u015f bir ‘V’ olu\u015fturmak i\u00e7in kal\u00e7alar\u0131n\u0131z\u0131 hafif\u00e7e nefes verin ve kald\u0131r\u0131n. Topuklar\u0131n\u0131z\u0131 yerde tutmaya \u00e7al\u0131\u015f\u0131rken dirseklerinizi ve dizlerinizi d\u00fczeltin. Her nefes ve nefesle, stre\u00e7 i\u00e7ine daha derine gidin. G\u00f6be\u011fine bak.<\/p>\n

    \"downward-facing-dog\"<\/figure>\n

    Adho Mukha Svanasana’n\u0131n Faydalar\u0131: Sinirleri yat\u0131\u015ft\u0131r\u0131r ve kan dola\u015f\u0131m\u0131n\u0131 artt\u0131r\u0131r. Stresi hafifletir ve kol ve bacaklar\u0131 g\u00fc\u00e7lendirir. Kad\u0131nlarda, bu yoga asana menopoz semptomlar\u0131n\u0131 hafifletir.<\/p>\n

    9. Ashwa Sanchalanasana veya Y\u00fcksek Lunge Pozu<\/strong><\/p>\n

    Adho Mukha Svanasana’dan d\u00f6nerken, sa\u011f aya\u011f\u0131n\u0131 \u00f6ne getir. Sol baca\u011f\u0131n\u0131z\u0131 ayaklar\u0131n\u0131z\u0131 paspas\u0131n \u00fczerine koyman\u0131n arkas\u0131na do\u011fru uzat\u0131n ve \u015fimdi yava\u015f\u00e7a ileriye bak\u0131n. Esnemeyi derinle\u015ftirmek i\u00e7in kal\u00e7alar\u0131 yava\u015f\u00e7a zemine do\u011fru itin.<\/p>\n

    \"ashwa-sanchalanasana\"<\/figure>\n

    Bu ad\u0131m\u0131 daha \u00f6nce ger\u00e7ekle\u015ftirdi\u011finiz i\u00e7in bu sefer daha iyi bir esneme elde edin.<\/p>\n

    Ashwa Sanchalanasana’n\u0131n Faydalar\u0131: Omurgay\u0131 g\u00fc\u00e7lendirir ve akci\u011fer kapasitesini artt\u0131r\u0131r. Haz\u0131ms\u0131zl\u0131\u011f\u0131 ve kab\u0131zl\u0131\u011f\u0131 giderir<\/p>\n

    10. Hasta Padasana \u0130leriYe Do\u011fru Viraj<\/strong><\/p>\n

    Sol aya\u011f\u0131n\u0131z\u0131 i\u00e7inize \u00e7ekip \u00f6ne getirin, sa\u011f aya\u011f\u0131n\u0131z\u0131n yan\u0131nda. Ellerinizin konumunu sa\u011flam tutarken g\u00f6vdenizi b\u00fck\u00fcn, yava\u015f\u00e7a nefes verin ve parmaklar\u0131n\u0131zla yere dokunun.<\/p>\n

    \"standing-forward-bend\"<\/figure>\n

    Hasta Padasana’n\u0131n Faydalar\u0131: Hamstringleri uzat\u0131r ve bacaklar\u0131 a\u00e7ar. Uykusuzluk, osteoporoz, ba\u015f a\u011fr\u0131s\u0131, anksiyete ve stresin tedavisine yard\u0131mc\u0131 olur.<\/p>\n

    11. Hasta Uttanasana or the Raised Arms Pose<\/strong><\/p>\n

    \u00dcst v\u00fccudunuzu kald\u0131r\u0131rken i\u00e7inize \u00e7ekerek avu\u00e7 i\u00e7lerine kat\u0131l\u0131n ve ellerinizi yukar\u0131 kald\u0131r\u0131n. Geriye do\u011fru b\u00fck\u00fcn ve omurgan\u0131z\u0131 uzat\u0131n.<\/p>\n

    \"raised-arms-pose\"<\/figure>\n

    Evet, bunu daha \u00f6nce de yapt\u0131n.<\/p>\n

    Hasta Uttanasana’n\u0131n Faydalar\u0131: Kar\u0131n kaslar\u0131n\u0131 gerer ve tonlar. Ast\u0131m, bel a\u011fr\u0131s\u0131 ve yorgunluktan muzdarip insanlar i\u00e7in faydal\u0131d\u0131r. Ayr\u0131ca sindirime yard\u0131mc\u0131 olur.<\/p>\n

    12. Pranamasana or the Prayer Pose<\/strong><\/p>\n

    Ba\u015flad\u0131\u011f\u0131m\u0131z yere geri d\u00f6nd\u00fc\u011f\u00fcmizde, bu 12 pozun bir \u00e7emberini olu\u015fturdu\u011fumuza dikkat edin.<\/p>\n

    \u0130lk ad\u0131mda belirtildi\u011fi gibi, nefes verin ve v\u00fccudunuzu rahatlatarak dik durun. Namaste ile kollar\u0131 g\u00f6\u011fs\u00fcn\u00fcz\u00fcn\u00a0\u00f6n\u00fcne k\u00fc\u00e7\u00fcmseyin.<\/em><\/p>\n

    \"prayer-pose\"<\/figure>\n

    Pranamasana’n\u0131n Faydalar\u0131: Sinir sistemini rahatlat\u0131r ve v\u00fccut dengesinin korunmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca stres ve kayg\u0131y\u0131 hafifletmeye yard\u0131mc\u0131 olur.<\/p>\n

    Yogan\u0131n hem zihin hem de v\u00fccut i\u00e7in \u00e7e\u015fitli faydalar\u0131 vard\u0131r. Her g\u00fcn yoga asanalar\u0131 uygulamak, insanlar aras\u0131nda, \u00f6zellikle ya\u015fl\u0131 vatanda\u015flar aras\u0131nda g\u00fcc\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131 etkili bir \u015fekilde art\u0131rd\u0131\u011f\u0131n\u0131 kan\u0131tlam\u0131\u015ft\u0131r.<\/p>\n

    Surya Namaskar yoga, v\u00fccudunuzu ve zihninizi aktif tutman\u0131n ve ayn\u0131 zamanda \u00e7e\u015fitli hastal\u0131klar\u0131 ve v\u00fccut a\u011fr\u0131lar\u0131n\u0131 hafifletmenin en kolay yollar\u0131ndan biridir. Bu Suryanamaskar ad\u0131mlar\u0131, uzun vadeli sa\u011fl\u0131k hedeflerinize ula\u015fman\u0131za kesinlikle yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

    \"yoga-for-seniors\"<\/figure>\n

    Surya Namaskar’\u0131n maksimum avantajlar\u0131n\u0131 elde etmek i\u00e7in 12 d\u00f6ng\u00fc boyunca bu 12 ad\u0131m\u0131 izleyin, ba\u015flang\u0131\u00e7ta \u00e7ok fazlaysa, daha k\u00fc\u00e7\u00fck d\u00f6ng\u00fclerle ba\u015flay\u0131n.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Sun veya Surya hayat\u0131m\u0131zda hayati bir rol oynar. G\u00fcne\u015f olmadan yery\u00fcz\u00fcnde ya\u015fam m\u00fcmk\u00fcn de\u011fildir. Surya Namaskar, gezegenimizdeki her t\u00fcrl\u00fc ya\u015fam\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":13502,"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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