{"id":7104,"date":"2023-11-18T16:59:34","date_gmt":"2023-11-18T16:59:34","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7104"},"modified":"2023-11-18T16:59:35","modified_gmt":"2023-11-18T16:59:35","slug":"yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training\/","title":{"rendered":"Ko\u015fucular i\u00e7in Yoga: Esnekli\u011fi Art\u0131rmak ve E\u011fitiminizi Geli\u015ftirmek \u0130\u00e7in 13 Poz"},"content":{"rendered":"

Ko\u015fucular, daha fazla mil s\u0131k\u0131\u015ft\u0131rabilmeleri i\u00e7in \u00e7apraz antrenman egzersizlerini atlamakla \u00fcnl\u00fcd\u00fcr. Ancak aral\u0131ks\u0131z ko\u015fmak, yaralanmaya davetiye \u00e7\u0131karmak i\u00e7in iyi bir yoldur ve gelecekteki ko\u015fulara bir damper koyar. Yoga, ko\u015fucular\u0131n en \u00e7ok kulland\u0131\u011f\u0131 b\u00f6lgeleri geni\u015fletmeye ve g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilece\u011fi, t\u00fcm v\u00fccudu u\u00e7 \u015feklinde tutabilece\u011fi ve ba\u015fka bir g\u00fcn tekrar ko\u015fabilme olas\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rabilece\u011fi i\u00e7in ko\u015fman\u0131n m\u00fckemmel bir tamamlay\u0131c\u0131s\u0131d\u0131r..<\/p>

As Florida yoga instructor Brittany Szafran of Sass Yoga put it, “Cross-training with yoga can help athletes reduce their risk of injury and gain strength, flexibility and stamina to improve their performance in a range of sports.” Szafran notes that the key when doing yoga is to focus on your breathing, “unite your breathe with each and every movement to reap the full benefits.”<\/p>

\u0130\u015fte Szafran’\u0131n ko\u015fucular\u0131n v\u00fccutlar\u0131n\u0131 ve zihinlerini \u015farj etmek i\u00e7in kullanabilecekleri en iyi yoga pozlar\u0131 i\u00e7in ipu\u00e7lar\u0131.<\/p>

D\u00fc\u015f\u00fck lunge<\/strong><\/p>

\"Low
The low lunge or Anjenayasana stretches the quads and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

Sa\u011f dizinizi sa\u011f topu\u011funuzun \u00fczerine hizalanana kadar 90 derecelik bir a\u00e7\u0131yla b\u00fck\u00fcn. Sol baca\u011f\u0131n\u0131z\u0131 yere indirin ve kuadriseps ve kal\u00e7a fleks\u00f6rlerinizde rahat bir esneme hissedene kadar geriye kayd\u0131r\u0131n. Denge i\u00e7in kollar\u0131n\u0131 yere yasla. Veya kendinizi rahat hissediyorsan\u0131z, s\u0131rt ve g\u00f6\u011f\u00fcs kafesi boyunca bir esneme i\u00e7in zemine dik olarak kald\u0131r\u0131n. Di\u011fer tarafta tekrar et.<\/p>

Sandalye<\/strong><\/p>

\"Chair
Use chair pose or Utkatasana to activate the arms, back and quads. (Photo: Ryan Williams)<\/figcaption><\/figure>

Ayaklar\u0131n\u0131z\u0131 kal\u00e7a mesafesiyle birbirinden ay\u0131r\u0131n ve yere s\u0131k\u0131ca dikin. Kollar\u0131n\u0131z\u0131 havaya kald\u0131r\u0131rken i\u00e7inize \u00e7ek. Uyluklar zemine paralel olarak rahat hissedene kadar dizleri nefes verin ve b\u00fck\u00fcn. Topuklar\u0131n\u0131z\u0131 yere bast\u0131rmaya devam ederken kollar\u0131n\u0131zla yukar\u0131 do\u011fru uzanarak s\u0131rt\u0131n\u0131z\u0131 uzat\u0131n.<\/p>

\u00d6ne do\u011fru e\u011filme<\/strong><\/p>

\"Standing
Stretch your hamstrings with whatever variation of the standing forward bend, or Uttanasana, pose feels comfortable. (Photo: Ryan Williams)<\/figcaption><\/figure>

Ayaklar\u0131n\u0131z kal\u00e7a mesafesi ayr\u0131 ve ayaklar\u0131n\u0131z yere s\u0131k\u0131ca dikilmi\u015f olarak durun. Nefes verin ve kal\u00e7alardan \u00f6ne do\u011fru b\u00fck\u00fcn, yere do\u011fru uzan\u0131rken g\u00f6vdeyi uzat\u0131n. Rahatsa, avu\u00e7 i\u00e7lerinizi yere koyun veya ellerinizi ayak bileklerinize sar\u0131n. Bu \u00e7ok derin bir esneme ise, gerilirken kendinizi korumak i\u00e7in kullanabilece\u011finiz bloklar\u0131 zemine yerle\u015ftirerek Szafan’\u0131 \u00f6rnek haline getir.<\/p>

Deve<\/strong><\/p>

\"Camel
Use the camel pose or Ustrasana to stretch out your lower back and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

Dizlerin kal\u00e7a mesafesiyle yerde diz \u00e7\u00f6k. Ayak ayaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a yere bast\u0131r\u0131n ve ellerinizi s\u0131rt\u0131n\u0131z\u0131n alt\u0131na koyun. S\u0131rt\u0131n\u0131zdan uzat\u0131rken i\u00e7inize soluyun ve sonra yava\u015f\u00e7a geri \u00e7ekilin. Belinizi \u00e7\u00f6kmeyin ve ba\u015f\u0131n\u0131z\u0131 n\u00f6tr tutun. Daha derin bir esneme i\u00e7in, ayak bileklerinizi tutarak kendinizi destekleyebilene kadar bacaklar\u0131n\u0131z\u0131 ve ayak \u00fcstlerinizi yere bast\u0131r\u0131n ve ellerinizi geriye do\u011fru indirin.<\/p>

Yaslanm\u0131\u015f Kahraman<\/strong><\/p>

\"Reclining
There are several variations of the Reclining Hero or Supta Virasana pose you can use to stretch your ankles, quads and back. (Photo: Ryan Williams)<\/figcaption><\/figure>

Kahraman pozuyla ba\u015flay\u0131n, dizleriniz de\u011fmi\u015f ve ayaklar\u0131n\u0131z\u0131n \u00fcstleri yere bast\u0131r\u0131lm\u0131\u015f bir \u015fekilde yerde oturuyor. Nefes al ve kendini yere indir. Szafran’\u0131n g\u00f6sterdi\u011fi gibi, esnemeyi kolayla\u015ft\u0131rmak i\u00e7in poponuzun alt\u0131nda bir blok kullanabilirsiniz. Daha derin bir esneme i\u00e7in blo\u011fu \u00e7\u0131kar\u0131n ve zemine kadar yaslan\u0131n.<\/p>

Kay\u0131k<\/strong><\/p>

\"Boat
Use boat pose or Navasana to strengthen and stretch your core and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

Dizleriniz b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131n\u0131z yere d\u00fcz olacak \u015fekilde yere oturun. Hafif\u00e7e geriye yaslan\u0131n, ayaklar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve bald\u0131rlar\u0131n\u0131z zemine paralel olana kadar dizlerinizi b\u00fck\u00fcn. Poponuzda dengeyi bozarken karn\u0131n\u0131z\u0131 \u00e7izdi\u011finizden ve omurgan\u0131z\u0131 d\u00fcz tuttu\u011funuzdan emin olun. Bu pozu kolayla\u015ft\u0131rmak i\u00e7in kollar\u0131n\u0131z\u0131 kullan\u0131n (denge i\u00e7in ellerinizi arkan\u0131za koyarak) veya daha zorlu (yanlar\u0131n\u0131za uzatarak).<\/p>

G\u00fcvercin<\/strong><\/p>

\"Pigeon
Pigeon pose or Kapotasana helps to open the hips and stretch out the glutes. (Photo: Ryan Williams)<\/figcaption><\/figure>

Elleriniz ve dizleriniz yerde olacak \u015fekilde d\u00f6rt ayak \u00fczerinde ba\u015flay\u0131n. Sol aya\u011f\u0131n\u0131z paspas\u0131n\u0131z\u0131n sa\u011f taraf\u0131na do\u011fru uzan\u0131rken sol dizinizi sol bile\u011finizden yere yerle\u015ftirin. Kal\u00e7alar\u0131n\u0131z\u0131n ortal\u0131 ve sa\u011f baca\u011f\u0131n\u0131z\u0131n n\u00f6tr kald\u0131\u011f\u0131ndan emin olun (ba\u015fka bir deyi\u015fle, b\u00fck\u00fclmeyin). Kollar\u0131n\u0131z\u0131 kendinizi korumak i\u00e7in kullan\u0131n veya \u00fcst g\u00f6vdeyi \u00f6ne do\u011fru indirerek ve dirseklerinizi \u00f6n\u00fcn\u00fczdeki zemine yaslayarak veya kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzatarak esnemeyi derinle\u015ftirin. Di\u011fer tarafta tekrar et.<\/p>

\u00d6ne do\u011fru oturmu\u015f kat<\/strong><\/p>

\"Seated
The seated forward fold pose or Paschimottanasana is a calming pose that can help you cool down the hamstrings. (Photo: Ryan Williams)<\/figcaption><\/figure>

Bacaklar\u0131n\u0131z \u00f6n\u00fcn\u00fczde uzat\u0131lm\u0131\u015f olarak yere oturun. Nefes al, kollar\u0131n\u0131 yana do\u011fru uzat ve sonra omurgan\u0131 uzatmak i\u00e7in ba\u015f\u0131n\u0131n \u00fczerinden. Nefes verin ve kal\u00e7alardan \u00f6ne do\u011fru b\u00fck\u00fcn, rahat hissettirenden daha fazla esnememeye dikkat edin.<\/p>

Sfenks<\/strong><\/p>

\"Sphinx
The sphinx pose or Salamba Bhujangasana helps to stretch out the lower back. (Photo: Ryan Williams)<\/figcaption><\/figure>

Bacaklar\u0131n\u0131z\u0131 yan yana ve arkan\u0131zdaki duvara do\u011fru uzanarak karn\u0131n\u0131z\u0131n \u00fczerine uzan\u0131n. Dirseklerinizi omuzlar\u0131n\u0131z\u0131n hafif\u00e7e ilerisine, kollar\u0131n\u0131z\u0131 birbirine paralel olarak yere yerle\u015ftirin. Nefes al\u0131n ve \u00fcst v\u00fccudunuzu yerden hafif bir arka viraja kald\u0131r\u0131n.<\/p>

Yukar\u0131 Bakan K\u00f6pek<\/strong><\/p>

\"Upward
The upward facing dog pose, also called Urdhva Mukha Shvanasana, stretches through the back of the legs while lifting and opening the chest. (Photo: Ryan Williams)<\/figcaption><\/figure>

Sfenks pozundan avu\u00e7 i\u00e7lerinizi geri \u00e7ekin ve \u00fcst g\u00f6\u011f\u00fcs kafesinizin yak\u0131n\u0131na dikin. Kollar\u0131n\u0131z\u0131 d\u00fczeltirken ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc ve bacaklar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131rken nefesinizi verin. S\u0131rt\u0131n\u0131z\u0131 yumu\u015fak tutarken omuz b\u0131\u00e7aklar\u0131n\u0131 kald\u0131r\u0131n ve bak\u0131\u015flar\u0131n\u0131z\u0131 d\u00fcmd\u00fcz ileri al\u0131n.<\/p>

\u00c7ekirge<\/strong><\/p>

\"Locust
Try the Locust Pose, or Shalabhasana, to strengthen your back, legs, and arms. (Photo: Ryan Williams)<\/figcaption><\/figure>

Kollar\u0131n\u0131z yanlara, avu\u00e7 i\u00e7leriniz tavana bakacak \u015fekilde karn\u0131n\u0131z\u0131n \u00fczerine uzan\u0131n. Bacaklar\u0131n\u0131z\u0131, kollar\u0131n\u0131z\u0131, \u00fcst g\u00f6vdenizi ve ba\u015f\u0131n\u0131z\u0131 yerden kald\u0131r\u0131rken nefes verin. Topuklar\u0131n\u0131zdan parmak u\u00e7lar\u0131n\u0131za kadar aktif olarak uzan\u0131rken bacaklar\u0131n\u0131zdan uzan\u0131n.<\/p>

Tahta<\/strong><\/p>

\"Plank
Planks are all the rage these days. Use this position, also called Utthita Chaturunga Dandasana, to strengthen your whole body. (Photo: Ryan Williams)<\/figcaption><\/figure>

Sfenks veya \u00e7ekirge pozuyla ba\u015flay\u0131n ve elleri geri getirin ve g\u00f6\u011fs\u00fcn yan\u0131na dikin. Kollar\u0131 d\u00fczeltirken ve ayak ayaklar\u0131n\u0131 alt\u0131na k\u0131v\u0131r\u0131rken i\u00e7ine \u00e7ek. Omuzlar\u0131 bileklerin \u00fczerinde ve g\u00f6vdeyi zemine paralel tutun. Kal\u00e7alar\u0131n\u0131z\u0131n yere do\u011fru d\u00fc\u015fmesini veya tavana do\u011fru itmelerini \u00f6nlemek i\u00e7in topuklardan g\u00fc\u00e7lendirin ve uzat\u0131n.<\/p>

Supine g\u00f6bek b\u00fck\u00fcm<\/strong><\/p>

\"Supine
The supine belly twist or Jathara Parivartanasana helps lengthen and strengthen the spine and abdominal muscles. (Photo: Ryan Williams)<\/figcaption><\/figure>

Kollar\u0131n\u0131z yan yat\u0131p avu\u00e7 i\u00e7leriniz a\u015fa\u011f\u0131 bakacak \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n. Sa\u011f dizini g\u00f6\u011fs\u00fcne getir. Nefes verirken, sa\u011f dizinizi sola do\u011fru b\u00fck\u00fcn ve sa\u011f omzunuzun \u00fczerinden bakmak i\u00e7in ba\u015f\u0131n\u0131z\u0131 \u00e7evirin. Her iki omuz da yerde d\u00fcz kald\u0131\u011f\u0131ndan emin olun. Di\u011fer tarafta tekrar et.<\/p> ","protected":false},"excerpt":{"rendered":"

Ko\u015fucular, daha fazla mil s\u0131k\u0131\u015ft\u0131rabilmeleri i\u00e7in \u00e7apraz antrenman egzersizlerini atlamakla \u00fcnl\u00fcd\u00fcr. Ancak aral\u0131ks\u0131z ko\u015fmak, yaralanmaya davetiye \u00e7\u0131karmak i\u00e7in iyi bir […]<\/p>\n","protected":false},"author":2,"featured_media":7105,"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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