{"id":6625,"date":"2021-08-24T00:00:16","date_gmt":"2021-08-24T00:00:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6625"},"modified":"2021-08-25T17:36:57","modified_gmt":"2021-08-25T17:36:57","slug":"5-yoga-asanas-that-improve-your-bone-health-and-reduce-the-risk-of-osteoporosis","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-yoga-asanas-that-improve-your-bone-health-and-reduce-the-risk-of-osteoporosis\/","title":{"rendered":"KEMIK SA\u011eLI\u011eINIZI IYILE\u015eTIREN VE OSTEOPOROZ RISKINI AZALTAN 5 YOGA ASANASI"},"content":{"rendered":"\n

01\/6 Kemikler i\u00e7in yoga<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Yoga birka\u00e7 y\u0131ld\u0131r d\u00fcnya \u00e7ap\u0131nda uygulanmaktad\u0131r ve inan\u0131lmaz sa\u011fl\u0131k yararlar\u0131 nedeniyle pop\u00fclaritesi \u00f6nemli \u00f6l\u00e7\u00fcde artmaktad\u0131r. Migrenden kalp sorunlar\u0131na kadar yoga, her t\u00fcrl\u00fc hastal\u0131\u011f\u0131n semptomlar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

G\u00fcnl\u00fck rutininize yoga eklemek i\u00e7in ba\u015fka bir neden vard\u0131r ve bu da kemik sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmektir. Her g\u00fcn yoga yapmak kemikleri g\u00fc\u00e7lendirmeye ve osteoporoz riskini azaltmaya yard\u0131mc\u0131 olabilir. Bilim bile her g\u00fcn yoga yapman\u0131n k\u0131r\u0131klar\u0131 \u00f6nlemeye ve osteoporoz riskini azaltmaya yard\u0131mc\u0131 olabilece\u011fi iddias\u0131n\u0131 destekliyor. Kemik problemleri ileri ya\u015flarda daha belirgin hale gelir. Bu nedenle, bundan sonra \u00f6nlem almak ve daha sonra herhangi bir komplikasyondan ka\u00e7\u0131nmak \u00e7ok \u00f6nemlidir. \u0130\u015fte kemik sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olabilecek 5 yoga pozu.<\/p>\n\n\n\n

02\/6Virabhadrasana 2 veya Sava\u015f\u00e7\u0131 2<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ad\u0131m 1: Ayaklar\u0131n\u0131z\u0131n kal\u00e7a geni\u015fli\u011fi ayr\u0131 ve kollar\u0131n\u0131z yanlarda olacak \u015fekilde yerde durun.<\/p>\n\n\n\n

Ad\u0131m 2: Nefes verin ve solunuza b\u00fcy\u00fck bir ad\u0131m at\u0131n (sa\u011f aya\u011f\u0131n\u0131zdan 2 ila 3 fit uzakta).<\/p>\n\n\n\n

Ad\u0131m 3: \u015eimdi sol toesinizi d\u0131\u015fa do\u011fru \u00e7evirin ve dizlerinizi 90 derecelik bir a\u00e7\u0131yla b\u00fck\u00fcn.<\/p>\n\n\n\n

Ad\u0131m 4: Sa\u011f ayaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k 15 derece i\u00e7e do\u011fru \u00e7evirin. Sa\u011f aya\u011f\u0131n\u0131z\u0131n topu\u011fu sol aya\u011f\u0131n ortas\u0131na hizalanmal\u0131d\u0131r.<\/p>\n\n\n\n

Ad\u0131m 5: her iki kolunuzu yana do\u011fru kald\u0131r\u0131n. Omuzlar\u0131n\u0131n hizas\u0131na getir. Avu\u00e7 i\u00e7leriniz yukar\u0131 bakacakt\u0131r. Bu pozisyonda birka\u00e7 derin nefes al.<\/p>\n\n\n\n

Ad\u0131m 6: Ba\u015f\u0131n\u0131z\u0131 solunuza \u00e7evirin ve pelvisinizi olabildi\u011fince hafif\u00e7e a\u015fa\u011f\u0131 itin. Birka\u00e7 saniye bekleyin ve sonra ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn. Di\u011fer tarafta da ayn\u0131s\u0131n\u0131 tekrarlay\u0131n.<\/p>\n\n\n\n

03\/6 Vrksasana veya A\u011fa\u00e7 Pozu<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Nas\u0131l yap\u0131l\u0131r:<\/p>\n\n\n\n

Ad\u0131m 1: Rahat bir pozla paspas\u0131n \u00fczerinde dik durun. Ayaklar\u0131n\u0131z birbirine yak\u0131n olmal\u0131.<\/p>\n\n\n\n

Ad\u0131m 2: Sa\u011f dizinizi b\u00fck\u00fcn ve sa\u011f ayak taban\u0131n\u0131z\u0131 sol uylu\u011funuza yerle\u015ftirin.<\/p>\n\n\n\n

Ad\u0131m 3: V\u00fccudunuzu bu pozisyonda dengelemeye \u00e7al\u0131\u015f\u0131rken yava\u015f\u00e7a nefes verin ve i\u00e7ine \u00e7ekin.<\/p>\n\n\n\n

Ad\u0131m 4: Ellerinizi kald\u0131r\u0131n ve ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcnden getirin. Namaste mudra’da her iki avu\u00e7 i\u00e7ine de kat\u0131l\u0131n.<\/p>\n\n\n\n

Ad\u0131m 5: Bu pozu 5-10 saniye tutun ve bunu yaparken nefes al\u0131n ve nefes al\u0131n.<\/p>\n\n\n\n

Ad\u0131m 6: Sonra ellerinizi hafif\u00e7e diriltin ve baca\u011f\u0131n\u0131z\u0131 tekrar yere koyun. Di\u011fer bacakla da ayn\u0131 \u015feyi tekrarlay\u0131n.<\/p>\n\n\n\n

04\/6 K\u00f6pr\u00fc Pozu veya Setu Bandha Sarvangasana<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Nas\u0131l yap\u0131l\u0131r:<\/p>\n\n\n\n

Ad\u0131m 1: Dizleriniz b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131n\u0131z yere d\u00fcz olacak \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n. Bacaklar\u0131n\u0131z birbirinden biraz ayr\u0131 olmal\u0131 ve kollar\u0131n\u0131z yan yana yaslanmal\u0131d\u0131r.<\/p>\n\n\n\n

Ad\u0131m 2: Ayaklar\u0131 yere bast\u0131r\u0131n, nefes al\u0131n ve omurgay\u0131 yerden yuvarlay\u0131p kal\u00e7alar\u0131n\u0131z\u0131 hafif\u00e7e yukar\u0131 kald\u0131r\u0131n.<\/p>\n\n\n\n

Ad\u0131m 4: G\u00f6\u011fs\u00fcn\u00fcz\u00fc kald\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 ve omuzlar\u0131n\u0131z\u0131 yere bast\u0131r\u0131n.<\/p>\n\n\n\n

Ad\u0131m 5: Kal\u00e7alar\u0131n\u0131z\u0131 daha y\u00fckse\u011fe kald\u0131rmak i\u00e7in bacaklar\u0131n\u0131z\u0131 ve popo kaslar\u0131n\u0131z\u0131 devreye sok. Bu pozisyonu 4-8 nefes tutun ve sonra normal pozisyona d\u00f6n\u00fcn.<\/p>\n\n\n\n

05\/6 Ceset Pozu veya Savasana<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Nas\u0131l yap\u0131l\u0131r:<\/p>\n\n\n\n

Ad\u0131m 1: Elleriniz ve bacaklar\u0131n\u0131z tamamen uzat\u0131lm\u0131\u015f olarak s\u0131rt \u00fcst\u00fc rahat\u00e7a uzan\u0131n.<\/p>\n\n\n\n

Ad\u0131m 2: G\u00f6zlerinizi kapat\u0131n ve zihninizi ve v\u00fccudunuzu rahatlatmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n\n\n\n

Ad\u0131m 3: Burun deliklerinizden yava\u015f\u00e7a nefes al\u0131n ve burunlar\u0131n\u0131zdan ba\u015flayarak v\u00fccudunuzun her yerine dikkat \u00e7ekin.<\/p>\n\n\n\n

Ad\u0131m 4: Nefes verin ve v\u00fccudunuzun rahat oldu\u011funu d\u00fc\u015f\u00fcn\u00fcn. Bu pozda 10 dakika kal\u0131n ve sonra normal poza geri d\u00f6n\u00fcn.<\/p>\n\n\n\n

06\/6 Phalakasana veya Plank pozu<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ad\u0131m 1: Minderin \u00fczerine karn\u0131n\u0131z\u0131n \u00fczerine uzan\u0131n. Ellerinizi d\u00fczelterek v\u00fccudunuzu k\u0131ska\u00e7 pozuna gelmek i\u00e7in i\u00e7in i\u00e7ine soluyun ve yava\u015f\u00e7a kald\u0131r\u0131n ve ayn\u0131 zamanda ayak ayaklar\u0131n\u0131z\u0131 alt\u0131na sokun.<\/p>\n\n\n\n

Ad\u0131m 2: Kollar\u0131n\u0131z zemine dik olmal\u0131 ve omuzlar\u0131n\u0131z do\u011frudan bileklerin \u00fczerinde olmal\u0131d\u0131r.<\/p>\n\n\n\n

Ad\u0131m 2: V\u00fccudunuz ba\u015ftan topuklara do\u011fru d\u00fcz bir \u00e7izgide olmal\u0131d\u0131r.<\/p>\n\n\n\n

Ad\u0131m 3: Bu pozisyonda birka\u00e7 saniye bekleyin ve derin nefes al\u0131n. Yava\u015f\u00e7a normal konumuna d\u00f6n.<\/p>\n","protected":false},"excerpt":{"rendered":"

01\/6 Kemikler i\u00e7in yoga Yoga birka\u00e7 y\u0131ld\u0131r d\u00fcnya \u00e7ap\u0131nda uygulanmaktad\u0131r ve inan\u0131lmaz sa\u011fl\u0131k yararlar\u0131 nedeniyle pop\u00fclaritesi \u00f6nemli \u00f6l\u00e7\u00fcde artmaktad\u0131r. Migrenden […]<\/p>\n","protected":false},"author":2,"featured_media":6626,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[60,17],"tags":[],"class_list":["post-6625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-pilates","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/Splits.png","categories_details":[{"id":60,"name":"Yoga","count":17,"parent":0},{"id":17,"name":"Health","count":262,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5788,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=6625"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6625\/revisions"}],"predecessor-version":[{"id":15739,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6625\/revisions\/15739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6626"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}