{"id":14163,"date":"2024-03-08T00:00:05","date_gmt":"2024-03-08T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14163"},"modified":"2024-03-08T17:21:54","modified_gmt":"2024-03-08T17:21:54","slug":"all-you-need-to-know-about-vajrasana-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/all-you-need-to-know-about-vajrasana-benefits\/","title":{"rendered":"VAJRASANA FAYDALARI HAKKINDA BILMENIZ GEREKEN HER \u015eEY"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/benefits-of-vajrasana-infographic.jpg\" alt=\"Benefits of Vajrasana Infographic\" \/><\/figure>\n<p><span><strong>Yoga,<\/strong>\u00a0sa\u011fl\u0131k ve s\u0131sayal\u0131\u011f\u0131n temel ta\u015flar\u0131ndan biridir ve iyi bir nedenden dolay\u0131. Basit duru\u015flar veya asanalar sadece kilo kayb\u0131na de\u011fil, ayn\u0131 zamanda di\u011fer i\u00e7 faydalara da yard\u0131mc\u0131 olabilir. Bunlardan biri\u00a0<strong>vajrasana<\/strong>, y\u0131ld\u0131r\u0131m pozu olarak da bilinir. Bu, pratik yapmas\u0131 en kolay asanalardan biridir; yeni ba\u015flayanlar bile vajrasana&#8217;y\u0131 evlerinin konforunda yapabilir ve iyi sa\u011fl\u0131\u011f\u0131n \u00f6d\u00fcllerini toplayabilirler.\u00a0<strong>Vajrasana faydalar\u0131<\/strong>hakk\u0131nda bilmeniz gereken her \u015feye bir g\u00f6z atal\u0131m.<br \/>1. Vajrasana&#8217;n\u0131n anlam\u0131 ve k\u00f6kenleri 2.<br \/><em><br \/>Vajrasana&#8217;ya<br \/>nas\u0131l girip \u00e7\u0131k\u0131laca\u011f\u0131 3. Vajrasana mide rahats\u0131zl\u0131klar\u0131na<br \/>yard\u0131mc\u0131 olabilir 4. Vajrasana zihni sakin ve meditasyonda<br \/>tutar 5. Vajrasana&#8217;n\u0131n d\u00fczenli uygulamas\u0131 alt<br \/>s\u0131rt\u0131 g\u00fc\u00e7lendirir 6. Vajrasana kan dola\u015f\u0131m\u0131n\u0131<br \/>art\u0131r\u0131r 7. D\u00fczenli Vajrasana<br \/>8 uygulamas\u0131 ile g\u00f6bek b\u00f6lgenizde ya\u011f kaybedin. Vajrasana hakk\u0131nda SSS<\/em><\/span><\/p>\n<h2 id=\"the meaning and origins of vajrasana\"><strong>Vajrasana anlam ve k\u00f6kenleri<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/the-meaning-and-origin-of-vajrasana.jpg\" alt=\"The meaning and origin of Vajrasana\" \/><\/figure>\n<p><span>Vajrasana terimi iki Sanskrit\u00e7e kelimeden gelir &#8211;\u00a0<strong>vajra ve asana<\/strong>. Vajra kelimenin tam anlam\u0131yla, G\u00f6klerin Efendisi Indra&#8217;n\u0131n Hindu mitolojisinde kulland\u0131\u011f\u0131 efsanevi silaha at\u0131fta bulunarak bir y\u0131ld\u0131r\u0131ma d\u00f6n\u00fc\u015f\u00fcr. Bu ayn\u0131 zamanda g\u00fc\u00e7 ve yok edilemezli\u011fin sembol\u00fcd\u00fcr. \u0130kinci kelime asana duru\u015f anlam\u0131na gelir ve yogic duru\u015flara at\u0131fta bulununca \u00e7o\u011fu\u00a0<strong>yogic<\/strong>terimde yayg\u0131n bir sonektir.<br \/><strong>ipucu:<\/strong>\u00a0<em>Vajrasana, g\u00fcc\u00fc vurgulayan vajra (y\u0131ld\u0131r\u0131m) ve asanan\u0131n (duru\u015f) bir t\u00fcrevidir.<\/em><br \/><\/span><\/p>\n<h2 id=\"how to get into and out of vajrasana\"><strong>Vajrasana&#8217;ya nas\u0131l girip \u00e7\u0131k\u0131l\u0131r<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/how-to-get-into-and-out-of-vajrasana.jpg\" alt=\"How to get into and out of Vajrasana\" \/><\/figure>\n<p><span>Di\u011fer t\u00fcm asanalarda oldu\u011fu gibi,\u00a0<strong>vajrasana&#8217;ya<\/strong>girip \u00e7\u0131kmak \u00f6nemlidir ve i\u00e7indeyken duru\u015fu d\u00fczg\u00fcn bir \u015fekilde korumak da \u00f6nemlidir. Yerde yapmaktan rahats\u0131zsan\u0131z, bir\u00a0<strong>yoga paspas\u0131\u00a0<\/strong>kullan\u0131n veya herhangi bir normal paspas da yapacakt\u0131r. Diz \u00e7\u00f6k ve dizlerin ve ayak bileklerinin bir arada oldu\u011fundan emin ol. Ayaklar\u0131n\u0131z da birbirine de\u011fmeli, her iki b\u00fcy\u00fck ayak de bir arada olmal\u0131d\u0131r. Sonra yava\u015f\u00e7a bacaklar\u0131n\u0131z\u0131n \u00fczerine oturun, kal\u00e7alar\u0131n\u0131z topuklar\u0131n\u0131za yaslans\u0131n. Rahat de\u011filseniz, pozisyonun \u00f6z\u00fcn\u00fc kaybetmeden kendinizi biraz ayarlay\u0131n. Ellerinizi uyluklar\u0131n\u0131z\u0131n \u00fczerinde tutun &#8211; avu\u00e7 i\u00e7lerinizi a\u015fa\u011f\u0131 do\u011fru &#8211; ve birka\u00e7\u00a0<strong>derin nefes<\/strong>al\u0131n, d\u00f6rt say\u0131m i\u00e7in derin nefes al\u0131n ve yava\u015f\u00e7a sekize kadar nefes verin. Kafan d\u00fcz kal\u0131yor ve g\u00f6z hizasa bir noktaya bak\u0131yorsun. Yeni ba\u015flayan biriyseniz,\u00a0<strong>vajrasana&#8217;da<\/strong>\u00a02-3 dakikadan fazla kalmay\u0131n ve her a\u015famal\u0131 seansta daha uzun zaman plakalar\u0131na do\u011fru ilerleyin.<\/p>\n<p>Vajrasana&#8217;dan \u00e7\u0131kmak i\u00e7in, diz \u00e7\u00f6kme pozisyonuna d\u00f6nene kadar kal\u00e7alar\u0131n\u0131z\u0131 ve kal\u00e7alar\u0131n\u0131z\u0131 yava\u015f\u00e7a alt bacaklar\u0131n\u0131zdan kald\u0131r\u0131n. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em>Duru\u015fu d\u00fczg\u00fcn bir \u015fekilde iyile\u015ftirirken vajrasana&#8217;ya metodik olarak girip \u00e7\u0131kmak \u00f6nemlidir.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"vajrasana can aid stomach disorders\">Vajrasana mide rahats\u0131zl\u0131klar\u0131na yard\u0131mc\u0131 olabilir<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/vajrasana-can-aid-stomach-disorders.jpg\" alt=\"Vajrasana can aid stomach disorders\" \/><\/figure>\n<p><span>Genellikle, yogan\u0131n sabah ilk i\u015f veya son yeme\u011finizden en az d\u00f6rt saat sonra yap\u0131lmas\u0131 \u00f6nerilir. Bu \u015fi\u015fkinlik ve kar\u0131n a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemektir, \u00e7\u00fcnk\u00fc\u00a0<strong>yogic asanalar<\/strong>\u00a0v\u00fccudun i\u00e7 organlar\u0131 \u00fczerinde \u00e7al\u0131\u015f\u0131r. Bununla birlikte, bir istisna\u00a0<strong>vard\u0131r vajrasana<\/strong>Bir yemek sonras\u0131 uygulanabilen tek asana olan.\u00a0<strong>Vajrasana<\/strong>\u00a0sindirim i\u00e7in m\u00fckemmel faydalara sahiptir ve mide sa\u011fl\u0131\u011f\u0131n\u0131 kontrolde tutar. Vajrasana&#8217;da oturdu\u011funuzda, kan dola\u015f\u0131m\u0131n\u0131n sindirim organlar\u0131na akmas\u0131 i\u00e7in en uygun pozisyondur ve bu onlar\u0131n etkili bir \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Ayr\u0131ca daha iyi g\u0131da emilimi ve besin emilimi i\u00e7in kendini \u00f6d\u00fcn\u00e7 verir, b\u00f6ylece yedi\u011finiz her \u015feyden en iyi \u015fekilde elde edersiniz. Gaz ve Asitlik Olu\u015fumunu, Haz\u0131ms\u0131zl\u0131\u011f\u0131 \u00d6nler ve Kab\u0131zl\u0131\u011f\u0131 Tedavi Eder. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em>Sindirim yararlar\u0131 zengin sa\u011flamak i\u00e7in her g\u00fcn vajrasana uygulay\u0131n.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"vajrasana keeps the mind calm and meditative\">Vajrasana zihni sakin ve meditasyonda tutar<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/vajrasana-keeps-the-mind-calm-and-meditative.jpg\" alt=\"Vajrasana keeps the mind calm and meditative\" \/><\/figure>\n<p><span>2011 y\u0131l\u0131nda, Uluslararas\u0131 Biyolojik ve T\u0131bbi Ara\u015ft\u0131rma Dergisi,\u00a0<strong>vajrasanan\u0131n faydalar\u0131n\u0131n<\/strong>\u00a0listelendi\u011fi bir makale yay\u0131nlad\u0131 ve bunlar psikolojik bozukluklar\u0131n, stresin ve hipertansiyonun \u00f6nlenmesini ve tedavisini i\u00e7eriyordu. Vajrasana&#8217;da uzun s\u00fcre oturmak duygusal ve ruhsal faydalar da sa\u011flayabilir ve zihnin sabit kalmas\u0131na yard\u0131mc\u0131 olabilir. V\u00fccudun ve zihnin meditasyon durumuna girmesine yard\u0131mc\u0131 olur ve do\u011fru t\u00fcrde derin, bilin\u00e7li\u00a0<strong>yogic solunum<\/strong>ile birlikte , anksiyete, depresyon ve di\u011fer duygusal sorunlar\u0131 uzak tutabilir. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em><strong>D\u00fczenli olarak vajrasana<\/strong>\u00a0uygulamak hem zihinsel hem de duygusal faydalara sahiptir.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"regular practice of vajrasana strengthens the lower back\">Vajrasana&#8217;n\u0131n d\u00fczenli uygulamas\u0131 alt beki g\u00fc\u00e7lendirir<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/regular-practice-of-vajrasana-strengthens-the-lower-back.jpg\" alt=\"Regular practice of Vajrasana strengthens the lower back\" \/><\/figure>\n<p><span>Vajrasana&#8217;da do\u011fru oturmak, belinizin dik olmas\u0131n\u0131 gerektirir, bu da kendi v\u00fccudunuzu kulland\u0131\u011f\u0131n\u0131z ve\u00a0<strong>arka kaslar\u0131 g\u00fc\u00e7lendirmesi<\/strong>gerekti\u011fi anlam\u0131na gelir. Zamanla, vajrasana oturdu\u011funuzda, di\u011fer yo\u011fun egzersizlerle \u00fczerlerine yersiz bask\u0131 uygulamadan, s\u0131rt kaslar\u0131n\u0131 kullan\u0131lmas\u0131 gerekti\u011fi gibi kulland\u0131\u011f\u0131n\u0131zdan emin olursunuz. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em>S\u0131rt kaslar\u0131n\u0131z\u0131n\u00a0<strong>vajrasana prati\u011finden yararland\u0131\u011f\u0131<\/strong>kesindir.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"vajrasana increases blood circulation\">Vajrasana kan dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131yor<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/vajrasana-increases-blood-circulation.jpg\" alt=\"Vajrasana increases blood circulation\" \/><\/figure>\n<p><span>G\u00fcn boyunca, hareketsiz bir \u015fekilde hareket ettik\u00e7e veya sandalyelere oturduk\u00e7a, kan dola\u015f\u0131m\u0131n\u0131n\u00a0<strong>sindirim organlar\u0131na<\/strong>\u00a0gerekti\u011fi kadar ula\u015fmama e\u011filimi vard\u0131r.\u00a0<strong>Vajrasana&#8217;da oturmak<\/strong>\u00a0buna izin verir. Ba\u011f\u0131rsaklar\u0131n\u0131z, karaci\u011feriniz, b\u00f6brekleriniz, pankreas\u0131n\u0131z ve mide b\u00f6lgeniz, \u00e7ok ihtiya\u00e7 duyulan beslenmeyi sa\u011flamak i\u00e7in k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin bu b\u00f6lgelere ula\u015fmas\u0131yla bu asanadan b\u00fcy\u00fck \u00f6l\u00e7\u00fcde yararlan\u0131r. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em>Kan dola\u015f\u0131m\u0131n\u0131z\u0131 sa\u011flamak i\u00e7in vajrasana&#8217;da oturun.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"lose fat in your belly area with regular practice of vajrasana\">D\u00fczenli Vajrasana uygulamas\u0131 ile g\u00f6bek b\u00f6lgenizde ya\u011f kaybedin<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/lose-fat-in-your-belly-area-with-regular-practice-of-vajrasana.jpg\" alt=\"Lose fat in your belly area with regular practice of Vajrasana\" \/><\/figure>\n<p><span>Ya\u015fland\u0131k\u00e7a veya\u00a0<strong>ya\u015fam tarz\u0131n\u0131z hareketsiz kald\u0131k\u00e7a<\/strong>kar\u015f\u0131la\u015fabilece\u011finiz en \u00f6nemli sorunlardan biri v\u00fccudun metabolizma h\u0131z\u0131n\u0131n yava\u015flamas\u0131d\u0131r. Bu, kilo kayb\u0131n\u0131 ve ayr\u0131ca v\u00fccudun yiyecekleri emme \u015feklini etkiler. Sadece vajrasana v\u00fccudun\u00a0<strong>metabolizmas\u0131n\u0131<\/strong>de\u011fil, ayn\u0131 zamanda g\u00f6bek b\u00f6lgesinde kilo vermeye de yard\u0131mc\u0131 olur, \u00e7\u00fcnk\u00fc duru\u015f dik kalmak i\u00e7in g\u00fc\u00e7l\u00fc bir \u00e7ekirdek gerektirir ve bu da o b\u00f6lgedeki kaslar\u0131 g\u00fc\u00e7lendirir. Profesyonel\u00a0<strong>ipucu:<\/strong>\u00a0<em>D\u00fczeltici bir mide\u00a0<strong>i\u00e7in, her g\u00fcn vajrasana&#8217;da<\/strong>oturmay\u0131 deneyin.<\/em><\/p>\n<p><\/span><\/p>\n<h2 id=\"faqs on vajrasana\">Vajrasana hakk\u0131nda SSS<\/h2>\n<h3>S. Diz problemim varsa Vajrasana yapmal\u0131 m\u0131y\u0131m?<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/do-limited-vajrasana-if-you-have-knee-problems.jpg\" alt=\"Do limited Vajrasana if you have knee problems\" \/><\/figure>\n<p><span><strong>A.<\/strong>\u00a0\u0130deal olarak de\u011fil. Bir\u00a0<strong><a href=\"https:\/\/www.femina.in\/wellness\/health\/5-worst-exercises-for-bad-knees-41146.html\" target=\"_blank\" rel=\"noreferrer noopener\">kne<\/a>e<a href=\"https:\/\/www.femina.in\/wellness\/health\/5-worst-exercises-for-bad-knees-41146.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0sorununuz<\/a><\/strong>varsa, vajrasana s\u0131n\u0131rl\u0131 bir \u015fekilde uygulanabilir veya durumun ciddiyetine ba\u011fl\u0131 olarak tamamen \u00f6nlenebilir. Bu duru\u015fta uzun s\u00fcre oturmak diz b\u00f6lgesine a\u015f\u0131r\u0131 bask\u0131 yapabilir, bu da zaten hasar g\u00f6rm\u00fc\u015f dizler i\u00e7in iyi de\u011fildir. Bununla birlikte,\u00a0<strong>vajrasana&#8217;da oturman\u0131n g\u00fcvenli<\/strong>olup olmad\u0131\u011f\u0131na ve e\u011fer \u00f6yleyse, ne kadar s\u00fcreyle g\u00fcvenli oldu\u011funa karar vermeden \u00f6nce ortopedi doktorunuza ve ayn\u0131 yoga e\u011fitmenine dan\u0131\u015fmak en iyisidir.<\/span><\/p>\n<h3>Q. Di\u011fer k\u00fclt\u00fcrlerin de benzer duru\u015flar\u0131 var m\u0131?<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/seiza-in-japanese-culture-is-the-same-thing-as-the-vajrasana.jpg\" alt=\"Seiza in Japanese culture is the same thing as the Vajrasana\" \/><\/figure>\n<p><span><strong>A.<\/strong>\u00a0Evet, Japonlar\u0131n &#8216;seiza&#8217; ad\u0131nda bir oturma k\u00fclt\u00fcr\u00fc var, bu da vajrasana ile ayn\u0131 \u015fey. Resmi etkinlikler ve toplant\u0131lar i\u00e7in, sa\u011fl\u0131kl\u0131 ya\u015fam yararlar\u0131na ek olarak kibar ve sayg\u0131l\u0131 olarak kabul edilen bu duru\u015fta oturan insanlar bulmak nadir de\u011fildir. Ayr\u0131ca, M\u00fcsl\u00fcman k\u00fclt\u00fcr\u00fcnde, Hindistan i\u00e7inde ve d\u00fcnya \u00e7ap\u0131nda, vajrasana dua i\u00e7in bir duru\u015f olarak kullan\u0131l\u0131r, \u00e7\u00fcnk\u00fc v\u00fccudu ayn\u0131 anda iyile\u015ftirirken huzurlu ve meditasyondur. Duru\u015fa &#8216;Julus&#8217; denir ve biraz farkl\u0131d\u0131r, \u00e7\u00fcnk\u00fc ba\u015f\u0131n b\u00fck\u00fclmesini ve omurgan\u0131n i\u00e7e do\u011fru hafif\u00e7e kavisli olmas\u0131n\u0131 i\u00e7erir.<\/span><\/p>\n<h3>Q. Vajrasana&#8217;n\u0131n daha yo\u011fun bir versiyonu var m\u0131?<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/dec\/supta-vajrasana.jpg\" alt=\"Supta vajrasana\" \/><\/figure>\n<p><span><strong>A.<\/strong>\u00a0Evet, supta vajrasana veya e\u011fimli y\u0131ld\u0131r\u0131m duru\u015fu ad\u0131 verilen temel\u00a0<strong>vajrasana&#8217;n\u0131n<\/strong>\u00a0daha yo\u011fun bir versiyonu vard\u0131r. Buna g\u00f6re, \u00f6nce vajrasana&#8217;da oturman\u0131z ve sonra yava\u015f\u00e7a, mast\u00fcrbasyon yapmadan geriye do\u011fru yaslanman\u0131z ve bir kol ve dirse\u011fi yere, sonra da di\u011ferini yerle\u015ftirmeniz gerekir. Arkan\u0131n kemerli kalmas\u0131na izin ver ve kafan yere de\u011fsin. Ba\u015f\u0131n\u0131z\u0131 yere tamamen dokunduram\u0131yorsan\u0131z, sadece ba\u015f\u0131n\u0131z\u0131n tac\u0131n\u0131 yava\u015f\u00e7a yere yerle\u015ftirin. Bu varyant\u0131, yaln\u0131zca sertifikal\u0131 bir yoga e\u011fitmeninin rehberli\u011finde, kendi ba\u015f\u0131n\u0131za yapman\u0131za onay verilmeden \u00f6nce uygulamay\u0131 unutmay\u0131n. Vajrasana ile birlikte gelen faydalar\u0131n artt\u0131r\u0131lmas\u0131 d\u0131\u015f\u0131nda, bu ayn\u0131 zamanda solunuma yard\u0131mc\u0131 olur, beyne kan dola\u015f\u0131m\u0131n\u0131 artt\u0131r\u0131r ve adrenal bezleri aktive eder.<\/span><\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga,\u00a0sa\u011fl\u0131k ve s\u0131sayal\u0131\u011f\u0131n temel ta\u015flar\u0131ndan biridir ve iyi bir nedenden dolay\u0131. Basit duru\u015flar veya asanalar sadece kilo kayb\u0131na de\u011fil, ayn\u0131 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