{"id":7614,"date":"2023-10-28T16:47:45","date_gmt":"2023-10-28T16:47:45","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7614"},"modified":"2023-10-28T16:47:46","modified_gmt":"2023-10-28T16:47:46","slug":"yoga-poses-for-every-part-of-your-body","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/yoga-poses-for-every-part-of-your-body\/","title":{"rendered":"V\u00fccudunuzun Her Par\u00e7as\u0131 \u0130\u00e7in Yoga Pozlar\u0131"},"content":{"rendered":"

One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or “arms day” at the gym, doing a regular yoga practice can easily incorporate your entire anatomy. Even if you pick a body part you want to work on and tailor a practice that way, you’ll still feel the benefits elsewhere.<\/p>

Bu k\u0131lavuz, ana kas gruplar\u0131n\u0131 g\u00fc\u00e7lendiren ve\/veya a\u00e7an pozlar\u0131 bulman\u0131za yard\u0131mc\u0131 olacakt\u0131r. Her anatomik alan i\u00e7in, ba\u015flang\u0131\u00e7, orta ve ileri uygulama seviyelerine b\u00f6l\u00fcnm\u00fc\u015f pozlar\u0131n bir listesini g\u00f6receksiniz. Yoga seanslar\u0131n\u0131z\u0131 planlamak veya s\u0131n\u0131fta yapt\u0131\u011f\u0131n\u0131z pozlar hakk\u0131nda daha fazla bilgi edinmek i\u00e7in bunlar\u0131 kullan\u0131n. Bunlar\u0131 takip eden, v\u00fccudun o b\u00f6lgesini hedef alan \u00f6nceden planlanm\u0131\u015f birka\u00e7 dizi.<\/p>

Bacaklar<\/h2>
\"A
 Warrior II – Virabhadrasana II. Ann Pizer<\/figcaption><\/figure>

Ayakta pozlar en \u00e7ok bacaklar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in yapar. Odak bacaklar\u0131n\u0131za odaklan\u0131rken, bu pozlar v\u00fccudunuzun geri kalan\u0131n\u0131 da i\u00e7erir.\u00a0Bacak g\u00fcc\u00fc i\u00e7in yoga pozlar\u0131 \u015funlard\u0131r:<\/p>

  • Beginner<\/strong>:\u00a0Downward facing dog,\u00a0extended side angle pose, mountain pose, pyramid pose,\u00a0raised hands pose, standing forward bend, standing straddle forward bend,\u00a0tree pose, triangle pose,\u00a0warrior I, warrior II<\/li>
  • Intermediate<\/strong>: Awkward chair,\u00a0eagle pose,\u00a0half moon pose, king dancer pose,\u00a0reverse warrior, revolved triangle pose,\u00a0warrior III<\/li>
  • Advanced<\/strong>: Revolved half moon pose, wheel pose<\/li><\/ul>

    Bacaklar i\u00e7in Diziler<\/h3>

    A\u015fa\u011f\u0131da bacaklara odaklanan birka\u00e7 poz dizisi bulunmaktad\u0131r:<\/p>

    • Eight classic standing poses<\/strong>: Downward facing dog, lunge, warrior I, warrior II, reverse warrior, extended side angle pose, triangle pose, half moon pose, and back to downward facing dog<\/li>
    • Standing balance poses<\/strong>: Awkward chair, eagle pose, tree pose, king dancer pose, warrior III, standing split, half moon pose,\u00a0sugarcane pose, revolved half moon pose, to forward bend<\/li>
    • Warrior poses<\/strong>:\u00a0Mountain pose, warrior I, humble warrior pose, warrior II, reverse warrior, to warrior III<\/li>
    • Poses that stretch your quads<\/strong>:\u00a0Crescent lunge, hero pose,\u00a0pigeon pose, sugarcane pose, king dancer,\u00a0camel pose, bow pose, to little thunderbolt pose<\/li><\/ul>

      Kar\u0131n<\/h2>
      \"A
       Boat Pose – Navasana. Ann Pizer<\/figcaption><\/figure>

      Bu pozlar\u0131 uygulamak, s\u0131rt a\u011fr\u0131s\u0131n\u0131 uzak tutmaya yard\u0131mc\u0131 olan bir \u00e7ekirdek g\u00fcc\u00fc unsuru olan kar\u0131n g\u00fcc\u00fcn\u00fcz\u00fc art\u0131racakt\u0131r.\u00a0Kar\u0131n kaslar\u0131 i\u00e7in yoga pozlar\u0131 \u015funlard\u0131r:<\/p>

      • Beginner<\/strong>:\u00a0Cat-cow stretch,\u00a0hands and knees balance, pelvic tilts, plank pose<\/li>
      • Intermediate<\/strong>: Boat pose,\u00a0crow pose, half moon pose,\u00a0headstand, scale pose, side plank pose<\/li>
      • Advanced<\/strong>: Firefly pose, forearm stand,\u00a0handstand,\u00a0side crow pose, warrior III<\/li><\/ul>

        S\u0131ra<\/h3>

        \u0130\u015fte kar\u0131n kaslar\u0131n\u0131 hedefleyen gen\u00e7le\u015ftirici bir dizi poz:<\/p>

        • Yoga poses to improve core strength: Cat-cow stretch, hands and knees balance,\u00a0down dog splits, plank pose, side plank pose, high lunge, half moon pose, awkward chair pose, eagle pose, to\u00a0boat pose<\/li><\/ul>

          Silah<\/h2>
          \"A
           One Leg Plank.Adrianna Williams \/ Photodisc \/ Getty Images<\/figcaption><\/figure>

          Kollar\u0131n\u0131z\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n \u00e7o\u011funu ta\u015f\u0131d\u0131\u011f\u0131 pozlar, elbette birka\u00e7 chaturanga \u015f\u0131nav\u0131 ile birlikte kol g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in m\u00fckemmeldir.\u00a0Kollar i\u00e7in yoga pozlar\u0131 \u015funlard\u0131r:<\/p>

          • Beginner<\/strong>: Downward facing dog, plank pose, supported side plank<\/li>
          • Intermediate<\/strong>: Crow pose, four-limbed staff pose, side plank pose,\u00a0upward facing dog<\/li>
          • Advanced<\/strong>:\u00a0Firefly pose,\u00a0flying crow pose, handstand, side crow pose,\u00a0wheel pose<\/li><\/ul>

            S\u0131ra<\/h3>

            \u015eu kol dizisini deneyin:<\/p>

            • Yoga poses for your triceps and biceps: Downward facing dog, plank pose, side plank, full side plank, plank pose, four-limbed staff pose, upward facing dog, down dog split, knee to nose plank variation, ending with one-leg plank<\/li><\/ul>

              Geri<\/h2>
              \"A
               Locust Pose – Shalabasana for the Back. Ann Pizer<\/figcaption><\/figure>

              Bu pozlar s\u0131rt g\u00fcc\u00fcn\u00fc ve omurga hareketlili\u011fini art\u0131racakt\u0131r. S\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve germek i\u00e7in tam bir arka b\u00fckme yapman\u0131za gerek yok. Daha nazik se\u00e7enekler de var.<\/p>

              • Beginner<\/strong>:Cat-cow stretch,\u00a0supported bridge, cobra,\u00a0knees-chest-chin<\/li>
              • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose<\/li>
              • Advanced<\/strong>: Wheel,\u00a0little thunderbolt pose,\u00a0mermaid pose,\u00a0one legged king pigeon pose, scorpion pose, wild thing<\/li><\/ul>

                Dizi<\/h3>

                S\u0131rt\u0131n\u0131z\u0131 hedeflemek i\u00e7in \u015fu serileri deneyin:<\/p>

                • Essential lower back\u00a0stretches<\/strong>: Pelvic tilts, cat-cow stretch,\u00a0child’s pose, to chair twist<\/li>
                • Yoga poses to prevent back pain<\/strong>: Cat-cow stretch, downward-facing dog, cobra pose, to child’s pose<\/li><\/ul>

                  Hamstrings<\/h2>
                  \"A
                   Janu Sirsasana. Ann Pizer<\/figcaption><\/figure>

                  Bu pozlar\u0131 uygulamak hamstring esnekli\u011fini art\u0131racakt\u0131r. S\u0131k\u0131 hamstrings bir\u00e7ok insan i\u00e7in yayg\u0131n bir sorundur ve bu hamleler yard\u0131mc\u0131 olabilir.<\/p>

                  • Beginner<\/strong>:Reclined big toe pose, standing forward bend, standing wide-legged forward bend, downward facing dog, seated head to knee pose, seated forward bend, wide-legged forward fold, pyramid pose, triangle pose<\/li>
                  • Intermediate<\/strong>: Half moon pose, full side plank, revolved triangle,\u00a0heron pose,\u00a0bird of paradise,\u00a0monkey pose,\u00a0sleeping Vishnu, standing big toe pose<\/li>
                  • Advanced<\/strong>: Standing splits, side lunge, revolved ardha\u00a0chandrasana<\/li><\/ul>

                    S\u0131ra<\/h3>

                    Bu poz serisi hamstringleri hedefler:<\/p>

                    • Flexibility sequence<\/strong>: Reclined big toe pose, standing forward bend, triangle pose, seated wide-legged stance,\u00a0eye of the needle,\u00a0cobbler’s pose, pigeon, eagle, bridge pose, to cow face pose<\/li><\/ul>

                      Kal\u00e7a<\/h2>
                      \"A
                       Eagle Pose – Garudasana. \u00a9 Ann Pizer<\/figcaption><\/figure>

                      Kal\u00e7a esnemeleri hakk\u0131nda yeni bir d\u00fc\u015f\u00fcnme \u015fekli sadece kal\u00e7a a\u00e7\u0131c\u0131lar\u0131 de\u011fil, t\u00fcm pelvik b\u00f6lgeyi g\u00fc\u00e7lendirmek ve germek i\u00e7in pozlar da kapsar.\u00a0Kal\u00e7alar i\u00e7in yoga pozlar\u0131 \u015funlard\u0131r:<\/p>

                      • Beginner<\/strong>: Child’s pose, cobbler’s pose, eye of the needle pose,\u00a0garland pose,\u00a0happy baby pose,\u00a0reclined goddess pose, seated wide-legged straddle, standing straddle forward bend, warrior II<\/li>
                      • Intermediate<\/strong>: Cow face pose, eagle pose, goddess pose, half moon pose, knee to ankle pose, pigeon pose<\/li>
                      • Advanced<\/strong>:\u00a0Lotus pose,\u00a0lizard pose, one-legged king pigeon pose, side lunge<\/li><\/ul>

                        S\u0131ra<\/h3>

                        Kal\u00e7alar\u0131n\u0131z\u0131 \u00e7al\u0131\u015fmak i\u00e7in a\u015fa\u011f\u0131daki s\u0131ray\u0131 deneyin:<\/p>

                        • Seated hip stretch sequence: Cobbler’s pose, knee to ankle pose, cow face pose, head to knee pose, seated wide-legged straddle<\/li><\/ul>

                          G\u00f6\u011f\u00fcs ve Omuzlar<\/h2>
                          \"A
                           Bow Pose – Dhanurasana for Heart Opening.Barry Stone<\/figcaption><\/figure>

                          G\u00f6\u011fs\u00fcn\u00fcz\u00fc ve kalbinizi a\u00e7mak i\u00e7in pozlar sizi merkeze al\u0131p veriyor. Yogan\u0131n yakla\u015f\u0131m\u0131 b\u00fct\u00fcnsel oldu\u011fundan, s\u0131rt b\u00fckmeler ve omuz germeleri aras\u0131nda baz\u0131 \u00f6rt\u00fc\u015fmeler vard\u0131r. Omuz germe gerginli\u011fini uzat\u0131r, bu da s\u0131rt ve boyunda a\u011fr\u0131y\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. Omuzlar yaralanmaya kar\u015f\u0131 savunmas\u0131z olabilece\u011finden, \u00f6zellikle ya\u015fland\u0131k\u00e7a, a\u015f\u0131r\u0131ya ka\u00e7may\u0131n.<\/p>

                          Bu g\u00f6\u011f\u00fcs egzersizleri \u00f6zellikle uzun saatler masa ba\u015f\u0131nda oturursan\u0131z faydal\u0131 olabilir.<\/p>

                          Yoga, a\u015fa\u011f\u0131dakiler de dahil olmak \u00fczere bir\u00e7ok g\u00f6\u011f\u00fcs ve kalp a\u00e7\u0131c\u0131 pozlar sunar.<\/p>

                          • Beginner<\/strong>:Supine spinal twist, cat-cow stretch, warrior II, cobra pose, triangle pose, extended side angle pose, sphinx pose, cow face pose, restorative heart opener<\/li>
                          • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose, half moon pose<\/li>
                          • Advanced<\/strong>:\u00a0Wild thing<\/li><\/ul>

                            Dizi<\/h3>

                            G\u00f6\u011fs\u00fcn\u00fcz\u00fc ve omuzlar\u0131n\u0131z\u0131 hedeflemek i\u00e7in a\u015fa\u011f\u0131daki seriyi deneyin:<\/p>

                            • Yoga poses for nursing moms<\/strong>\u00a0(and others who have hunched posture): Cat-cow stretch, sphinx pose, restorative heart opener, bridge pose, half boat pose, forward bend with interlaced fingers, extended triangle pose, to downward facing dog<\/li>
                            • Yoga poses to improve your posture<\/strong>: Mountain pose, standing forward bend with interlaced fingers, cat-cow stretch, bridge pose, eagle pose, ending with plank pose<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

                              One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or 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