{"id":7611,"date":"2023-09-21T18:34:02","date_gmt":"2023-09-21T18:34:02","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7611"},"modified":"2023-09-21T18:34:06","modified_gmt":"2023-09-21T18:34:06","slug":"yoga-poses-to-prevent-back-pain-by-improving-flexibility","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/yoga-poses-to-prevent-back-pain-by-improving-flexibility\/","title":{"rendered":"Esnekli\u011fi Art\u0131rarak S\u0131rt A\u011fr\u0131s\u0131n\u0131 \u00d6nlemek \u0130\u00e7in Yoga Pozlar\u0131"},"content":{"rendered":"

S\u0131rt a\u011fr\u0131s\u0131 , d\u00fcnya \u00e7ap\u0131nda milyonlarca insan taraf\u0131ndan ya\u015fan\u0131r, rahats\u0131zl\u0131\u011fa, artan sakatl\u0131\u011fa, psikolojik semptomlara ve d\u00fc\u015f\u00fck ya\u015fam kalitesine neden olur. \u00c7al\u0131\u015fmalar, yoga yapman\u0131n a\u011fr\u0131y\u0131 ve sakatl\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fini ve hatta anksiyete ve depresyon gibi sorunlar\u0131n giderilmesine yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.1<\/sup> Asl\u0131nda, baz\u0131 ortamlarda yoga en az fizik tedavi kadar etkili olabilir.2<\/sup><\/p>

Bu d\u00f6rt poz serisi, temel omurga esnekli\u011fini geli\u015ftirerek ve \u00e7ekirdek ve spinal destek kaslar\u0131n\u0131 g\u00fc\u00e7lendirerek s\u0131rt a\u011fr\u0131s\u0131n\u0131 \u00f6nlemek ve y\u00f6netmek i\u00e7in tasarlanm\u0131\u015ft\u0131r. Seri ayr\u0131ca omurgan\u0131n b\u00fck\u00fclmesini ve uzat\u0131lmas\u0131n\u0131 kontrol eden hareketlerle rahat olman\u0131za yard\u0131mc\u0131 olur. <\/p>

Bu poz kombinasyonu, zaman\u0131n\u0131n k\u0131sa oldu\u011fu g\u00fcnlerde bile d\u00fczenli olarak uygulayabilece\u011finiz kadar k\u0131sad\u0131r. Zaten yoga yap\u0131yorsan\u0131z, bu pozlar\u0131 rutininize ekleyin. \u015eu anda s\u0131rt a\u011fr\u0131n\u0131z varsa, bu egzersizlerin durumunuzla uyumlu oldu\u011fundan emin olmak i\u00e7in \u00f6nce sa\u011fl\u0131k uzman\u0131n\u0131zla konu\u015ftu\u011funuzdan emin olun.1<\/p>

Kedi-\u0130nek Stre\u00e7<\/h2>
\"Cat-Cow
Verywell \/ Ben Goldstein<\/figcaption><\/figure>

 kedi-inek stre\u00e7 omurga hareketlili\u011fini ve fark\u0131ndal\u0131\u011f\u0131n\u0131 art\u0131r\u0131r. Kollara ve dizlere omuzlar\u0131n alt\u0131ndaki bileklerle ve kal\u00e7alar\u0131n alt\u0131ndaki dizlerle yakla\u015farak seriye ba\u015flayacaks\u0131n\u0131z.<\/p>

  1. Inhale and arch your back (spinal extension). Hug your navel to your spine even though you are dropping your belly. Begin the movement from your tailbone and let it ripple up your spine so that the last motion is your head looking up.<\/li>
  2. Exhale and round your spine (spinal flexion). Again, move the navel toward the spine and initiate the movement with your tail. Your head drops as you take your gaze to your belly.<\/li><\/ol>

    Omurgay\u0131 \u0131s\u0131tmak i\u00e7in 10 kedi-inek esnemesi yap\u0131n.2<\/p>

    A\u015fa\u011f\u0131 Bakan K\u00f6pek<\/h2>
    \"Downward
    Verywell \/ Ben Goldstein<\/figcaption><\/figure>

    A a\u015fa\u011f\u0131 bakan k\u00f6pek kal\u00e7alar\u0131 ve hamstringleri uzat\u0131r. Ayr\u0131ca derin \u00e7ekirdek kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirir, bu da belinizi stabilize eder. Kedi-inek esnemelerinizi tamamlad\u0131ktan sonra bu poza ge\u00e7eceksiniz.<\/p>

    1. Begin by coming back to a neutral spine.<\/li>
    2. Curl your toes under.<\/li>
    3. Exhale and straighten your legs to push back to a downward facing dog.<\/li>
    4. Bend your knees, coming up onto the balls of your feet. Bring your belly to rest on your thighs and raise your sit bones up high. Then sink your heels, straightening the legs while keeping the high upward rotation of the sit bones.<\/li><\/ol>

      \u00c7ok s\u0131k\u0131 hamstringleriniz varsa, dizlerinizde hafif bir b\u00fck\u00fclme tutun. Pozu be\u015f nefes i\u00e7in tutun.3<\/p>

      Kobra Pozu<\/h2>
      \"Cobra
      Verywell \/ Ben Goldstein<\/figcaption><\/figure>

       kobra pozu s\u0131rt\u0131n\u0131z\u0131 uzat\u0131r ve g\u00fc\u00e7lendirir. Omurgay\u0131 uzatmak s\u0131rt kaslar\u0131n\u0131, kar\u0131nlar\u0131 ve pelvik kaslar\u0131 g\u00fc\u00e7lendirir. Poz, s\u0131rt a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in yap\u0131lan ara\u015ft\u0131rma \u00e7al\u0131\u015fmalar\u0131nda g\u00f6sterilen bir yoga rutinine dahil edilmi\u015ftir.3<\/sup><\/p>

      1. Come back to your hands and knees.<\/li>
      2. Lower to your belly to the ground in the most comfortable way possible.<\/li>
      3. Once you are flat on the floor, place your forehead on your mat and your palms directly under your shoulders with your elbow hugging your sides.<\/li>
      4. Inhale and engage the muscles of your lower back and thighs. Press the tops of your feet into the floor and lift your upper chest off the ground. Take your gaze to the floor just in front of your mat to keep your neck long.<\/li>
      5. Make sure to keep your shoulders moving away from your ears. Keep little to no weight in your hands so that your back is doing the work. You may not be able to lift up as high, but it will be more beneficial.<\/li>
      6. Exhale and lower your forehead back to the floor.<\/li><\/ol>

        Bu hareketi \u00fc\u00e7 ila be\u015f kez tekrarlay\u0131n.4<\/p>

        \u00c7ocuk Pozu<\/h2>
        \"Mid
        Westend61 \/ Getty Images<\/figcaption><\/figure>

        Son poz, \u00e7ocu\u011fun pozu, omurgay\u0131 stabilize etmeye yard\u0131mc\u0131 olur. Kobra gibi bir s\u0131rt b\u00fckmekten sonra yard\u0131mc\u0131 olabilir.<\/p>

        1. Press into your hands to straighten your arms, lifting the chest off the mat.<\/li>
        2. Move through a tabletop position and continue to bend your knees, bringing the hips back to rest on your feet.<\/li>
        3. Separate your knees as wide as your mat and let your belly sink down between the knees.<\/li><\/ol>

          D\u00f6rt bire geri d\u00f6n\u00fcp t\u00fcm dizilimi tekrarlamadan \u00f6nce burada 5 ila 10 nefes dinlenin.<\/p> ","protected":false},"excerpt":{"rendered":"

          S\u0131rt a\u011fr\u0131s\u0131 , d\u00fcnya \u00e7ap\u0131nda milyonlarca insan taraf\u0131ndan ya\u015fan\u0131r, rahats\u0131zl\u0131\u011fa, artan sakatl\u0131\u011fa, psikolojik semptomlara ve d\u00fc\u015f\u00fck ya\u015fam kalitesine neden olur. \u00c7al\u0131\u015fmalar, […]<\/p>\n","protected":false},"author":2,"featured_media":7612,"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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