{"id":6217,"date":"2024-05-09T00:00:59","date_gmt":"2024-05-09T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6217"},"modified":"2024-05-09T16:56:19","modified_gmt":"2024-05-09T16:56:19","slug":"8-yoga-poses-to-relieve-constipation","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-yoga-poses-to-relieve-constipation\/","title":{"rendered":"KABIZLI\u011eI GIDERMEK I\u00c7IN 8 YOGA POZU"},"content":{"rendered":"<\/p>\n<p>Kab\u0131zl\u0131k yayg\u0131n bir \u015fikayettir. \u0130la\u00e7lar ve re\u00e7etesiz tedaviler yard\u0131mc\u0131 olabilirken, baz\u0131 insanlar yoga gibi alternatif tedavilerle ilgilenebilir.<\/p>\n<p>Kab\u0131zl\u0131k denilince akla gelen ilk \u015fey yoga olmasa da, yogan\u0131n hafifletmeye yard\u0131mc\u0131 olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcren baz\u0131 kan\u0131tlar vard\u0131r.<\/p>\n<p>\u00d6rne\u011fin, 2015 y\u0131l\u0131nda irritabl ba\u011f\u0131rsak sendromu (IBS) olan insanlar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, yogan\u0131n kab\u0131zl\u0131k ve ishal olan durumun bask\u0131n semptomlar\u0131 i\u00e7in uygun maliyetli bir alternatif tedavi olabilece\u011fi belirlenmi\u015ftir. Ara\u015ft\u0131rmac\u0131lar, yogan\u0131n IBS&#8217;nin anksiyete ve yorgunluk gibi getirebilece\u011fi di\u011fer semptomlar\u0131n da ele al\u0131nmas\u0131na yard\u0131mc\u0131 olabilece\u011fini ekledi.<\/p>\n<p>Baz\u0131 yoga duru\u015flar\u0131 bir ki\u015finin sindirim sistemini manip\u00fcle edebilir ve sindirim sistemini d\u0131\u015fk\u0131 veya gaz ge\u00e7irmeye te\u015fvik ederek kab\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p>Kab\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olabilecek yoga pozlar\u0131 hakk\u0131nda daha fazla bilgi i\u00e7in okumaya devam edin. Bu pozlardan baz\u0131lar\u0131 di\u011ferlerinden daha zorludur. Bu duru\u015flar\u0131 denerken dikkatli olun ve kendinizi \u00e7ok zorlamay\u0131n. Baz\u0131 insanlar daha geli\u015fmi\u015f duru\u015flar\u0131 denemeden \u00f6nce bir yoga e\u011fitmeni ile konu\u015fmay\u0131 tercih edebilir.<\/p>\n<h2><a>1. Yar\u0131m Spinal Twist<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/half-spinal-twist-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"Half Spinal Twist yoga pose\" \/><\/figure>\n<p>\u0130nsanlar yoga minderi veya ba\u015fka bir yumu\u015fak y\u00fczeyde otururken bu duru\u015fu deneyebilirler.<\/p>\n<p>B\u00fck\u00fcm yapmak i\u00e7in:<\/p>\n<ul>\n<li>bacaklar\u0131yla v\u00fccudun \u00f6n\u00fcnde oturmak<\/li>\n<li>sa\u011f baca\u011f\u0131 b\u00fck\u00fcn ve sa\u011f aya\u011f\u0131 sol baca\u011f\u0131n d\u0131\u015f\u0131na, ideal olarak dizinin yan\u0131na yerle\u015ftirin<\/li>\n<li>sol baca\u011f\u0131 b\u00fck\u00fcn ve kal\u00e7alar\u0131n alt\u0131na veya yak\u0131n\u0131na yerle\u015ftirin<\/li>\n<li>sol eli veya dirse\u011fi sa\u011f diz \u00fczerine veya \u00fczerine yerle\u015ftirin ve sa\u011f omuz \u00fczerinde y\u00fcz y\u00fcze hafif\u00e7e b\u00fck\u00fcn<\/li>\n<li>pozu birka\u00e7 nefes i\u00e7in tutun, sonra taraf de\u011fi\u015ftirin<\/li>\n<\/ul>\n<h2><a>2. Supine Spinal Twist<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/supine-spinal-twist-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"Supine Spinal Twist yoga pose.\" \/><\/figure>\n<p>Supine b\u00fck\u00fcm ayr\u0131ca bir ki\u015finin kab\u0131zl\u0131\u011f\u0131 hafifletmesine yard\u0131mc\u0131 olabilir.<\/p>\n<p>Bu b\u00fck\u00fclmeyi ger\u00e7ekle\u015ftirmek i\u00e7in:<\/p>\n<ul>\n<li>s\u0131rt \u00fcst\u00fc yatmak<\/li>\n<li>avu\u00e7 i\u00e7leri a\u015fa\u011f\u0131 olacak \u015fekilde kollar\u0131 T pozisyonunda yana do\u011fru \u00e7\u0131karmak<\/li>\n<li>bir baca\u011f\u0131n\u0131 dizinden b\u00fckmek<\/li>\n<li>omuzlar\u0131 d\u00fcz tutarken, b\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131n di\u011fer baca\u011f\u0131n \u00fczerine d\u00fc\u015fmesine izin verin<\/li>\n<li>pozu birka\u00e7 nefes i\u00e7in tutun, sonra kar\u015f\u0131 tarafta tekrarlay\u0131n<\/li>\n<\/ul>\n<h2><a>3. Hilal Lunge Twist<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/crescent-twist-yoga-pose.jpg?w=1155&amp;h=758\" alt=\"Crescent Twist yoga pose\" \/><\/figure>\n<p>Crescent Lunge Twist, bir ki\u015finin lunge pozisyonunda olmas\u0131n\u0131 gerektiren ayakta duran bir pozdur. Bu poz ayn\u0131 zamanda bir ba\u011f\u0131rsak hareketini te\u015fvik etmeye yard\u0131mc\u0131 olabilecek g\u00f6vdenin b\u00fck\u00fclmesini de i\u00e7erir.<\/p>\n<p>Bu b\u00fck\u00fclmeyi ger\u00e7ekle\u015ftirmek i\u00e7in:<\/p>\n<ul>\n<li>sa\u011f bacak b\u00fck\u00fclm\u00fc\u015f ve sol bacak d\u00fcz<\/li>\n<li>elleri bir dua pozisyonuna getirin ve \u00fcst g\u00f6vdeyi yava\u015f\u00e7a sa\u011f dizine do\u011fru b\u00fck\u00fcn, sol omuzla birlikte<\/li>\n<li>pozu birka\u00e7 nefes i\u00e7in tutun, sonra ayakta durmaya geri d\u00f6n\u00fcn ve kar\u015f\u0131 bacakla yeniden ba\u015flay\u0131n<\/li>\n<\/ul>\n<h2><a>4. Kobra Pozu<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-man-doing-cobra-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a man doing cobra yoga pose. \" \/><\/figure>\n<p>Kobra Pozu herhangi bir b\u00fck\u00fclme gerektirmez, ancak gaz gibi di\u011fer semptomlar\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p>Kobra Pozu ger\u00e7ekle\u015ftirmek i\u00e7in:<\/p>\n<ul>\n<li>parmaklar i\u015faret ederek mideye d\u00fcz uzanmak<\/li>\n<li>avu\u00e7 i\u00e7lerini yanlarda yere, omuzlar\u0131n yan\u0131na yerle\u015ftirin<\/li>\n<li>kar\u0131n kaslar\u0131n\u0131 ve bacaklar\u0131n\u0131 me\u015fgul etmek<\/li>\n<li>ba\u015f\u0131 hafif\u00e7e kald\u0131r\u0131n ve boynu hafif\u00e7e geriye do\u011fru k\u0131v\u0131r\u0131n<\/li>\n<li>avu\u00e7 i\u00e7lerini yere bast\u0131r\u0131n, omuzlar\u0131 ve \u00fcst g\u00f6vdeyi hafif\u00e7e kald\u0131r\u0131n<\/li>\n<li>birka\u00e7 nefes almak i\u00e7in tutmak<\/li>\n<li>serbest b\u0131rakmak ve g\u00f6vdeyi tekrar yere indirmek<\/li>\n<\/ul>\n<h2><a>5. Bacaklar Duvara Kadar Poz<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-lying-on-the-floor-and-doing-legs-up-the-wall-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman lying on the floor and doing legs up the wall yoga pose. \" \/><\/figure>\n<p>Bu poz bir terslik pozudur. Bu, ki\u015finin v\u00fccudunun bir k\u0131sm\u0131n\u0131n ba\u015f a\u015fa\u011f\u0131 olaca\u011f\u0131 anlam\u0131na gelir.<\/p>\n<p>Bu pozu vermek i\u00e7in:<\/p>\n<ul>\n<li>duvara yak\u0131n bir yerde oturmak<\/li>\n<li>s\u0131rt\u0131 yere do\u011fru ve kal\u00e7alar\u0131 duvara m\u00fcmk\u00fcn oldu\u011funca yak\u0131nken, bacaklar\u0131 duvara do\u011fru y\u00fcr\u00fcy\u00fcn<\/li>\n<li>gerekirse rahats\u0131zl\u0131\u011f\u0131 gidermek i\u00e7in kal\u00e7alar\u0131n alt\u0131nda katlanm\u0131\u015f bir havlu veya battaniye kullan\u0131n<\/li>\n<li>ba\u015f\u0131 yere yaslan\u0131n<\/li>\n<li>kollar\u0131 rahat hissetti\u011fi her yere yerle\u015ftirmek<\/li>\n<li>rahat hissetti\u011fi s\u00fcrece bu pozisyonda kalmak<\/li>\n<li>serbest b\u0131rak\u0131n ve kalkmak i\u00e7in yava\u015f\u00e7a bir tarafa yuvarlan\u0131n<\/li>\n<\/ul>\n<h2><a>6. R\u00fczgar Giderici Poz<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-legs-up-the-wall-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman doing Legs Up the Wall Pose\" \/><\/figure>\n<p>R\u00fczgar Giderici Poz, kab\u0131zl\u0131kla ili\u015fkili gaz\u0131 hafifletmeye yard\u0131mc\u0131 olabilecek yeni ba\u015flayanlar i\u00e7in kolay bir pozdur.<\/p>\n<p>Bu pozu ger\u00e7ekle\u015ftirmek i\u00e7in:<\/p>\n<ul>\n<li>dizleri g\u00f6\u011fs\u00fcne do\u011fru \u00e7ekilmi\u015f \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n<\/li>\n<li>elleri bacaklar\u0131n \u00fczerine veya etraf\u0131na yerle\u015ftirmek<\/li>\n<li>\u00e7eneyi i\u00e7ine sokun ve dizleri yava\u015f\u00e7a g\u00f6\u011fs\u00fcne do\u011fru \u00e7ekerek s\u0131rt\u0131 yava\u015f\u00e7a yere bast\u0131r\u0131n<\/li>\n<li>pozu birka\u00e7 nefes i\u00e7in tut, sonra serbest b\u0131rak<\/li>\n<\/ul>\n<h2><a>7. Yay Pozu<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-the-bow-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman doing The Bow yoga Pose\" \/><\/figure>\n<p>Bu poz t\u00fcm kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.\u00a0<a href=\"https:\/\/theyogainstitute.org\/top-7-yoga-poses-for-constipation-relief\/\" target=\"_blank\" rel=\"noreferrer noopener\">Yoga Enstit\u00fcs\u00fc&#8217;ne<\/a>g\u00f6re , bu poz kar\u0131n \u00fczerinde bask\u0131 olu\u015fturdu\u011fu i\u00e7in gaz ve sindirim sorunlar\u0131 ya\u015fayanlar i\u00e7in iyidir. Bu daha geli\u015fmi\u015f pozlardan biridir, bu y\u00fczden denerken dikkatli olun ve v\u00fccudunuzu \u00e7ok fazla zorlamay\u0131n.<\/p>\n<p>Yay Pozu yapmak i\u00e7in:<\/p>\n<ul>\n<li>midede d\u00fcz yatmak<\/li>\n<li>dizleri b\u00fckmek<\/li>\n<li>kollara geri ula\u015fmak ve m\u00fcmk\u00fcnse ayak bileklerini tokalamak<\/li>\n<li>rahat oldu\u011fu s\u00fcrece g\u00f6\u011fs\u00fc yava\u015f\u00e7a yerden kald\u0131r\u0131n<\/li>\n<li>kollar ve bacaklar aras\u0131ndaki gerginli\u011fi kullanarak, uyluklar\u0131 ve \u00fcst g\u00f6vdeyi yerden kald\u0131rmaya \u00e7al\u0131\u015f\u0131n<\/li>\n<li>birka\u00e7 saniye bas\u0131l\u0131 tutun, sonra b\u0131rak\u0131n<\/li>\n<\/ul>\n<h2><a>8. Adamant Poz<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-adamant-yoga-pose.jpg?w=1155&amp;h=1730\" alt=\"a woman doing Adamant yoga Pose\" \/><\/figure>\n<p>Adamant Pozu ayr\u0131ca &#8220;y\u0131ld\u0131r\u0131m&#8221; veya &#8220;s\u0131k\u0131l\u0131k&#8221; pozu olarak da adland\u0131r\u0131l\u0131r.<\/p>\n<p>Bu pozu ger\u00e7ekle\u015ftirmek i\u00e7in:<\/p>\n<ul>\n<li>dizler ve ayak ba\u015flar\u0131n\u0131n dokunmas\u0131 ve topuklar\u0131n birbirinden ayr\u0131 oldu\u011fu yoga minderinde diz \u00e7\u00f6kmek<\/li>\n<li>topuklar aras\u0131ndaki bo\u015flu\u011fa oturmak<\/li>\n<li>arkay\u0131 d\u00fczle\u015ftirme ve ellerinizi kuca\u011f\u0131n \u00fczerine yerle\u015ftirme<\/li>\n<li>pozu birka\u00e7 saniye ila birka\u00e7 dakika bas\u0131l\u0131 tutun<\/li>\n<\/ul>\n<h2><a>Ne zaman doktora g\u00f6r\u00fcnmeli?<\/a><\/h2>\n<p>Bir\u00e7ok insan zaman zaman kab\u0131zl\u0131k ya\u015fayacakt\u0131r. Bir\u00e7ok durumda, bir ki\u015fi diyet de\u011fi\u015fiklikleri ve OTC tedavileri ile semptomlar\u0131ndan kurtulmay\u0131 bulabilir.<\/p>\n<p>Ancak, bir ki\u015fi \u015funlar\u0131 ya\u015farsa doktoruna g\u00f6r\u00fcnmelidir:<\/p>\n<ul>\n<li>ba\u011f\u0131rsak al\u0131\u015fkanl\u0131klar\u0131ndaki de\u011fi\u015fiklikler<\/li>\n<li>\u015fiddetli mide a\u011fr\u0131lar\u0131<\/li>\n<li>istenmeyen kilo kayb\u0131<\/li>\n<li>egzersizden ve daha y\u00fcksek lif al\u0131m\u0131n\u0131 art\u0131rd\u0131ktan sonra kal\u0131c\u0131 kab\u0131zl\u0131k<\/li>\n<\/ul>\n<p>Kab\u0131zl\u0131k, bir ki\u015finin daha fazla lif yemesi ve d\u00fczenli egzersiz yapmas\u0131 gerekti\u011finin bir i\u015fareti olabilir. Ayr\u0131ca IBS gibi alttaki ko\u015fullar\u0131n bir belirtisi de olabilir.<\/p>\n<p>\u015e\u00fcpheniz varsa, bir ki\u015fi te\u015fhis i\u00e7in bir doktora g\u00f6r\u00fcnmelidir.<\/p>\n<h2><a>\u00d6zet<\/a><\/h2>\n<p>Yoga, bir ki\u015finin kab\u0131zl\u0131ktan biraz rahatlama bulmas\u0131na yard\u0131mc\u0131 olabilir. Farkl\u0131 pozlar sindirim sistemini d\u0131\u015fk\u0131 veya gaz ge\u00e7irmeye te\u015fvik edebilir.<\/p>\n<p>Daha geli\u015fmi\u015f yoga duru\u015flar\u0131ndan baz\u0131lar\u0131n\u0131 denerken dikkatli olun.<\/p>\n<p>Yoga veya diyet ve ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri yard\u0131mc\u0131 olmazsa veya bir ki\u015fi d\u0131\u015fk\u0131s\u0131nda kan fark ederse, bir doktora g\u00f6r\u00fcnmelidir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kab\u0131zl\u0131k yayg\u0131n bir \u015fikayettir. \u0130la\u00e7lar ve re\u00e7etesiz tedaviler yard\u0131mc\u0131 olabilirken, baz\u0131 insanlar yoga gibi alternatif tedavilerle ilgilenebilir. Kab\u0131zl\u0131k denilince akla [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6218,"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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