{"id":8719,"date":"2023-12-19T01:09:49","date_gmt":"2023-12-19T01:09:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8719"},"modified":"2023-12-19T01:09:56","modified_gmt":"2023-12-19T01:09:56","slug":"best-yoga-poses-for-weight-loss","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-yoga-poses-for-weight-loss\/","title":{"rendered":"KILO KAYBI I\u00c7IN EN \u0130YI YOGA POSES"},"content":{"rendered":"<\/p>\n

Giri\u015f<\/strong><\/h2>\n

G\u00f6bek ya\u011f azaltma i\u00e7in Yoga<\/strong><\/h3>\n
\"\"<\/figure>\n

V\u00fccudunuzda biriken t\u00fcm ya\u011f, g\u00f6bek ya\u011f d\u00f6kmek i\u00e7in en inat\u00e7\u0131. Bize Yoga, egzersiz, diyet, nefes alma, gev\u015feme ve meditasyon, sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in odaklanan antik Hint uygulama, ba\u015fvural\u0131m. \u00c7ok say\u0131da yoga asanas sizin \u00e7aba g\u00f6bek ya\u011f d\u00f6kmek i\u00e7in yard\u0131mc\u0131 vard\u0131r. Bu asanalara tek tek bakal\u0131m ve d\u00fcz bir g\u00f6bek almak i\u00e7in nas\u0131l \u00e7al\u0131\u015faca\u011f\u0131m\u0131 \u00f6\u011frenelim.<\/p>\n

1.\u00a0Tarasana<\/strong>:<\/h2>\n

Tarasana, ayr\u0131ca Tadasana olarak bilinen, palmiye a\u011fac\u0131 gibi d\u00fcz durmak gerektiren palmiye a\u011fac\u0131 poz. Handstand, headstand ve tam inversions gibi pop\u00fcler yoga duru\u015flar\u0131 bu asana bir par\u00e7as\u0131d\u0131r. Bu \u0131s\u0131nma poz kan dola\u015f\u0131m\u0131n\u0131 art\u0131rmak yard\u0131mc\u0131 olur ve gelecek asanas i\u00e7in v\u00fccudunuzun haz\u0131rlar.<\/p>\n

Nas\u0131l yapilir:<\/strong><\/h4>\n

\u2013 Ayaklar\u0131n\u0131z\u0131 bir arada ve ellerinizyanlara do\u011fru d\u00fcz durun.<\/p>\n

\u2013 Kollar\u0131n\u0131z\u0131 birbirine paralel tutarken ve avu\u00e7 i\u00e7lerine bakacak \u015fekilde uzat\u0131n.<\/p>\n

\u2013 Topuklar\u0131n\u0131z\u0131 yava\u015f\u00e7a kald\u0131r\u0131n ve kendinizi ayakta durun. Konumu en az 10 saniye tutun.<\/p>\n

\u2013 Topuklar\u0131n\u0131z\u0131 ilk a\u015fa\u011f\u0131 getirerek geri gelin ve yava\u015f\u00e7a kendinizi ilk pozisyonunuza geri getirin.<\/p>\n

S\u0131n\u0131rlamalar<\/strong>: E\u011fer vertigo muzdarip Bu asana sizin i\u00e7in uygun de\u011fildir.<\/h3>\n

2.<\/strong>\u00a0Konasana 2:<\/strong><\/h3>\n
\"\"<\/figure>\n

Konasana 2 varyant\u0131 olan a\u00e7\u0131 pozudur. Bu asana i\u00e7 organlar\u0131n\u0131z\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirmek i\u00e7in uygulan\u0131l\u0131r. G\u00f6bek ya\u011flar\u0131n\u0131n yanmas\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in bu asanan\u0131n ikinci varyant\u0131 uygulan\u0131yor. Bel azaltarak ek olarak, Bu asana da sindirim art\u0131r\u0131r, kan dola\u015f\u0131m\u0131, ve sinir sistemi stim\u00fclasyonu.<\/p>\n

Nas\u0131l yapilir:<\/strong><\/h4>\n

\u2013 Ellerinizi yanlar\u0131n\u0131za ve bacaklar\u0131n\u0131za paralel olarak dik durun. \u0130leriye bak ve \u00e7eneni i\u00e7eri \u00e7ek.<\/p>\n

\u2013 Nefes al\u0131n ve \u00fcst bedeninizi sa\u011fa, belden yukar\u0131ya do\u011fru b\u00fck\u00fcn.<\/p>\n

\u2013 Sol kolunuzu ba\u015f\u0131n\u0131za yak\u0131n tutarken kal\u00e7alar\u0131n\u0131z\u0131n ve bacaklar\u0131n\u0131z\u0131n hareketsiz kalmas\u0131n\u0131 sa\u011flay\u0131n.<\/p>\n

\u2013 Ba\u015f\u0131n\u0131z\u0131n, boynunuzun ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn taban\u0131n\u0131za dik oldu\u011fundan emin olun.<\/p>\n

\u2013 Yukar\u0131da listelenen ad\u0131mlar teneff\u00fcs s\u0131ras\u0131nda 3 saniye i\u00e7inde tamamlanmal\u0131d\u0131r ve en az 6 saniye pozisyonda tutulmal\u0131d\u0131r.<\/p>\n

Kilo kayb\u0131 i\u00e7in Yoga \/ yoga egzersizleri kal\u00e7a ve uyluk ya\u011f azaltmak i\u00e7in<\/strong><\/h3>\n

Giri\u015f<\/h3>\n

Kal\u00e7a ve uyluk ya\u011f i\u00e7in Yoga<\/h3>\n

Yoga hangi genel a\u011f\u0131rl\u0131\u011f\u0131 azaltabilir do\u011fal yollar\u0131ndan biridir. Genellikle kilo kayb\u0131 yolculukta zorlu poz alanlar\u0131 kal\u00e7a ve uyluk vard\u0131r. Spor salonunda harcanan saat ve s\u0131k\u0131 diyet k\u0131s\u0131tlamalar\u0131 t\u00fcm uyluk ya\u011f yakmak i\u00e7in \u00e7al\u0131\u015f\u0131rken bo\u015funa gibi g\u00f6r\u00fcn\u00fcyor. E\u011fer kal\u00e7a ve uyluk ya\u011f yakmak i\u00e7in di\u011fer t\u00fcm se\u00e7enekleri t\u00fckendi varsa, size yoga denemenizi \u00f6neririz. Bize inat\u00e7\u0131 kal\u00e7a ve uyluk ya\u011f d\u00f6ken yard\u0131mc\u0131 olabilecek baz\u0131 kan\u0131tlanm\u0131\u015f asanas bakal\u0131m.<\/p>\n

1. Mandukasana:<\/h3>\n
\"\"<\/figure>\n

Mandukasana, kurba\u011fa duru\u015fu olarak da bilinen, kar\u0131n gaz\u0131 sorunlar\u0131 kurtulmak i\u00e7in yan\u0131 s\u0131ra kal\u00e7a ve uyluk ya\u011f yakma uygulan\u0131yor.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Vajrasana poz oturarak ba\u015flay\u0131n.<\/p>\n

\u2022 Ba\u015fparmaklar\u0131n\u0131z\u0131 i\u00e7eride tutarken yumruklar\u0131n\u0131z\u0131 yuvarlay\u0131n ve g\u00f6bek b\u00f6lgenizi yuvarlak yumruklar\u0131n\u0131zla bast\u0131r\u0131n.<\/p>\n

\u2022 Nefes verirken, g\u00f6\u011fs\u00fcn\u00fcz\u00fc uyluk\u00fczerinde dinlenmek i\u00e7in yava\u015f yava\u015f \u00f6ne do\u011fru e\u011filin.<\/p>\n

\u2022 Ba\u015f\u0131n\u0131z\u0131n ve boynunuzun \u00f6ne bakt\u0131\u011f\u0131ndan emin olun ve bu pozisyonu en az 10 saniye tutun.<\/p>\n

\u2022 G\u00f6\u011fs\u00fcn\u00fcz\u00fcn uylu\u011fundan yukar\u0131 getirilerek ilk pozisyonunuza geri d\u00f6nebilirsiniz.<\/p>\n

S\u0131n\u0131rlama: Omurga sorunlar\u0131 muzdarip iseniz, disk kaymas\u0131, veya kereste spondilit, bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

2. Shalabhasana:<\/h3>\n
\"\"<\/figure>\n

Shalabhasana, \u00e7ekirge poz olarak da bilinen bel, diz, uyluk ve kar\u0131n \u00e7evresinde biriken ya\u011f azaltmak i\u00e7in uygulan\u0131l\u0131r. Baz\u0131 asana faydalar\u0131 geli\u015fmi\u015f kan dola\u015f\u0131m\u0131 ve esneklik i\u00e7erir.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 S\u0131rt\u0131n\u0131z\u0131 yukar\u0131 bakacak \u015fekilde midenize uzan\u0131n.<\/p>\n

\u2022 Bacaklar\u0131n\u0131z\u0131n ve topuklar\u0131n\u0131z\u0131n ellerinizle yanlar\u0131n\u0131zda oldu\u011fundan emin olun (avu\u00e7 i\u00e7leriniz yere bakacak ve uyluklar\u0131n\u0131z\u0131n alt\u0131na yerle\u015ftirilir).<\/p>\n

\u2022 G\u00f6\u011fs\u00fcn\u00fcz ve aln\u0131nz yere de\u011fer.<\/p>\n

\u2022 \u015eimdi \u00e7enenizi kald\u0131rve yere yerle\u015ftirin.<\/p>\n

\u2022 Teneff\u00fcs ederken, her iki baca\u011f\u0131n\u0131z\u0131 geriye do\u011fru kald\u0131rabildi\u011finiz kadar y\u00fckse\u011fe kald\u0131r\u0131n. Avu\u00e7i\u00e7lerinizi yere bast\u0131rmaya devam edin.<\/p>\n

\u2022 Bu pozisyonu birka\u00e7 saniye tutun ve bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a yere indirip ilk pozisyonunuza geri getirin.<\/p>\n

S\u0131n\u0131rlama: A\u015fa\u011f\u0131daki ko\u015fullardan muzdarip iseniz, bu asana uygulamaktan ka\u00e7\u0131n\u0131n –<\/p>\n

\u2022 Ast\u0131m<\/p>\n

\u2022 Hipertansiyon<\/p>\n

\u2022 Ba\u011f\u0131rsak t\u00fcberk\u00fclozu<\/p>\n

\u2022 Peptik \u00fclserler<\/p>\n

\u2022 Kalp hastal\u0131\u011f\u0131<\/p>\n

\u2022 Zay\u0131f akci\u011ferler.<\/p>\n

3. Halasana:<\/h3>\n
\"\"<\/figure>\n

Halasana, ayn\u0131 zamanda saban poz olarak bilinen, dispepsi ve kab\u0131zl\u0131k gibi sorunlar\u0131 ortadan kald\u0131rmak i\u00e7in uygulan\u0131l\u0131r. Bu s\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve esnekli\u011fi art\u0131rmak i\u00e7in harika bir egzersizdir. Ya\u015f\u0131na g\u00f6re uzun boylu b\u00fcy\u00fcmekte zorlanan \u00e7ocuklara \u00f6nerilmektedir.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Bacaklar\u0131n\u0131z\u0131 bir arada ve kollar\u0131n\u0131z yan lara do\u011fru s\u0131rt \u00fcst\u00fc yat.<\/p>\n

\u2022 \u015eimdi, yava\u015flama bacaklar\u0131n\u0131z\u0131 30o, 60o ve sonunda 90o’ya kadar olan a\u00e7\u0131lar\u0131 grafiklemek i\u00e7in dikkatlice kald\u0131r\u0131n, bacaklar\u0131n\u0131z d\u00fcz ve dikey dururken.<\/p>\n

\u2022 \u015eimdi, yere de\u011fene kadar bacaklar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerinde daha da indirirken kamyonunuzu kald\u0131r\u0131n.<\/p>\n

\u2022 Kollar\u0131n\u0131z\u0131 yere bast\u0131r\u0131rken bu pozisyonu en az 5 ila 10 saniye tutun.<\/p>\n

\u2022 Serbest b\u0131rakmak i\u00e7in, kollar\u0131n\u0131z\u0131 \u00e7\u0131kar\u0131n, g\u00f6vdenizi indirin, bacaklar\u0131n\u0131z\u0131 90o’ya getirin ve kendinizi ilk pozisyonunuza getirin.<\/p>\n

S\u0131n\u0131rlama: E\u011fer kaym\u0131\u015f disk muzdarip iseniz, f\u0131t\u0131k, hipertansiyon, sert omurga veya servikal spondilit, Bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

4. Parsvakonasana:<\/h3>\n
\"\"<\/figure>\n

Parsvakonasana, v\u00fccudunuzu topuklar\u0131n\u0131zdan parmak u\u00e7lar\u0131n\u0131za kadar germenizi sa\u011flayan geni\u015fletilmi\u015f yan a\u00e7\u0131 pozudur. Bu asana kab\u0131zl\u0131k gibi konularda yard\u0131mc\u0131 oldu\u011fu bulunmu\u015ftur, adet rahats\u0131zl\u0131k, k\u0131s\u0131rl\u0131k, siyatik, osteoporoz, ve bel a\u011fr\u0131s\u0131.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 \u0130lk olarak, da\u011f poz stand\u0131 ve bir nefes ile bir ad\u0131m uza\u011fa di\u011ferinden bir ayak hareket ile 3 metre lik bir bo\u015fluk almak i\u00e7in.<\/p>\n

\u2022 Sa\u011f aya\u011f\u0131n\u0131z\u0131 \u00e7evirin ama her iki topuklar\u0131n\u0131z\u0131n da hizaland\u0131\u011f\u0131ndan emin olun.<\/p>\n

\u2022 Uyluk ve ayak bile\u011fi aras\u0131nda dik bir a\u00e7\u0131 elde etmek i\u00e7in sa\u011f diz b\u00fck\u00fcn.<\/p>\n

\u2022 Ayn\u0131 anda, sa\u011f elinizi indirin ve avu\u00e7 i\u00e7inizle yere dokunun.<\/p>\n

\u2022 \u015eimdi, sol elinizi olabildi\u011fince d\u00fcz yukar\u0131 do\u011fru uzat\u0131n ve uzat\u0131lm\u0131\u015f elinizin parmaklar\u0131na bak\u0131n.<\/p>\n

\u2022 Bu konumu en az 10 saniye tutun.<\/p>\n

\u2022 Sol taraf\u0131n\u0131zla ayn\u0131 ad\u0131mlar\u0131 tekrarlay\u0131n.<\/p>\n

S\u0131n\u0131rlama: E\u011fer siyatik muzdarip, kan bas\u0131nc\u0131 varyasyonu, ba\u015f a\u011fr\u0131s\u0131, ve uykusuzluk, Bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

5. Supta Padangusthasana:<\/h3>\n
\"\"<\/figure>\n

Supta Padangusthasana, ayr\u0131ca yatan b\u00fcy\u00fck ba\u015f ba\u015f a\u011fr\u0131s\u0131 poz olarak bilinen, bel a\u011fr\u0131s\u0131 ve artrit a\u011fr\u0131 rahatlatmak i\u00e7in uygulan\u0131yor. Bu asana s\u0131rt\u0131n\u0131z\u0131 g\u00fc\u00e7lendirirken hamstrings, buza\u011f\u0131lar ve uyluk i\u00e7in b\u00fcy\u00fck bir esneme sa\u011flar.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Bacaklar\u0131n\u0131z\u0131 uzatarak s\u0131rt \u00fcst\u00fc yat.<\/p>\n

\u2022 \u015eimdi, sa\u011f diz b\u00fckmek ve g\u00f6vde i\u00e7in sa\u011f uyluk \u00e7ekin.<\/p>\n

\u2022 Bir kez \u00e7ekti, karn\u0131n\u0131za g\u00f6vde sar\u0131lmak ve ayak fincan bir kay\u0131\u015f d\u00f6ng\u00fc.<\/p>\n

\u2022 Sa\u011f topuk kemi\u011fini tavana kadar uzat\u0131n ve yere bast\u0131r\u0131rken k\u00fcrek kemiklerinize bast\u0131r\u0131n.<\/p>\n

\u2022 O aya\u011f\u0131n b\u00fcy\u00fck ayak i\u015faret etmeye \u00e7al\u0131\u015farak geni\u015fletilmi\u015f ayak flex.<\/p>\n

\u2022 Baca\u011f\u0131 en az 10 saniye bekletin ve di\u011fer bacakla ayn\u0131 i\u015flemi tekrarlay\u0131n.<\/p>\n

S\u0131n\u0131rlama: E\u011fer hamstring veya omuz yaralanmas\u0131 muzdarip iseniz bu asana \u00e7al\u0131\u015fmay\u0131n. Hamile kad\u0131nlar da bu asana pratik kendilerini tutmak gerekir.<\/p>\n

6. Ushtrasana:<\/h3>\n
\"\"<\/figure>\n

Ushtrasana, deve poz olarak da bilinir, kambur bir s\u0131rt muzdarip insanlar da b\u00fcy\u00fck sonu\u00e7lar vermek bilinmektedir. Bu endokrin sistemi d\u00fczenleyen yard\u0131mc\u0131 olur ve ayn\u0131 zamanda esnekli\u011fini art\u0131rmak i\u00e7in ek olarak daha iyi sindirim ile yard\u0131mc\u0131 olur.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Vajrasana poz oturarak ba\u015flay\u0131n.<\/p>\n

\u2022 Ayak parmaklar\u0131n\u0131z arkaya do\u011fru ilerlerken yava\u015f\u00e7a dizlerinizin \u00fczerinde durun.<\/p>\n

\u2022 Omurgan\u0131z\u0131 geriye do\u011fru b\u00fck\u00fcn ve topuklar\u0131n\u0131z\u0131 avu\u00e7 i\u00e7lerinizle tutun.<\/p>\n

\u2022 Ba\u015f\u0131n\u0131z\u0131 geriye do\u011fru b\u00fck\u00fcn ve pozisyonu en az 10 saniye tutun.<\/p>\n

\u2022 Serbest b\u0131rakmak i\u00e7in, topuklar kapal\u0131 ellerinizi almak, ba\u015f\u0131n\u0131z\u0131 getirmek ve vajrasana poz geri v\u00fccudun geri kalan\u0131.<\/p>\n

S\u0131n\u0131rlama: E\u011fer vertigo muzdarip iseniz, f\u0131t\u0131k, artrit, veya kar\u0131n sorunlar\u0131, Bu asana uygulamaktan ka\u00e7\u0131n\u0131n.<\/p>\n

7. Vyaghrasana:<\/h3>\n
\"\"<\/figure>\n

Vyaghrasana, ayn\u0131 zamanda kaplan poz olarak bilinen, kan dola\u015f\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in ek olarak kollar\u0131n\u0131z\u0131, dizlerinizi ve uyluk g\u00fc\u00e7lendirilmesinde etkilidir. \u00d6zellikle kal\u00e7a ve uyluk ya\u011f yakma etkinli\u011fi i\u00e7in tavsiye edilir.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Kedi stre\u00e7 poz una sahip olarak ba\u015flay\u0131n.<\/p>\n

\u2022 \u015eimdi, b\u00fck\u00fclm\u00fc\u015f diz korurken yava\u015f\u00e7a sa\u011f aya\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131n. Aya\u011f\u0131n\u0131 ba\u015f\u0131n\u0131n arkas\u0131na m\u00fcmk\u00fcn oldu\u011funca yakla\u015ft\u0131r.<\/p>\n

\u2022 Do\u011frudan ileri bakmak i\u00e7in ba\u015f\u0131n\u0131z\u0131 kald\u0131r\u0131n.<\/p>\n

\u2022 Bu pozisyonu en az 10 saniye tutun ve sa\u011f baca\u011f\u0131 yava\u015f\u00e7a kal\u00e7an\u0131z\u0131n alt\u0131na ve burnunuza do\u011fru getirin.<\/p>\n

\u2022 \u015eimdi, g\u00f6\u011fs\u00fcn\u00fcze uyluk bas\u0131n ve en az 10 saniye bu pozisyonda tutun.<\/p>\n

\u2022 Sol bacakla ayn\u0131 i\u015flemi tekrarlay\u0131n.<\/p>\n

S\u0131n\u0131rlama: E\u011fer kal\u00e7a, uyluk, bacak, boyun, s\u0131rt veya eklemlerde a\u011fr\u0131 muzdarip iseniz, bu asana \u00e7al\u0131\u015fmay\u0131n. Ayr\u0131ca, omurga sorunlar\u0131 varsa, disk kaymas\u0131, diz sorunu, ya da zay\u0131f bilek, bu asana uygulamaktan ka\u00e7\u0131n\u0131n.<\/p>\n

8. Parivrtta Trikonasana:<\/h3>\n
\"\"<\/figure>\n

Parivrtta Trikonasana, ayn\u0131 zamanda d\u00f6nen \u00fc\u00e7gen poz olarak bilinen, s\u0131rt\u0131n\u0131zda sertlik ile ba\u015fa yard\u0131mc\u0131 olur ve s\u0131rt a\u011fr\u0131s\u0131 rahatlat\u0131r. Ayn\u0131 zamanda sindirim d\u00fczenleyen yard\u0131mc\u0131 olur ve kab\u0131zl\u0131k sizi kurtulur.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Tadasana poz u\u011frama n\u0131z\u0131 sa\u011flayarak ba\u015flay\u0131n ve aralar\u0131nda 3 metrelik bir bo\u015flu\u011fu yerle\u015ftirmek i\u00e7in ayaklar\u0131n\u0131z\u0131 birbirinden ay\u0131r\u0131n.<\/p>\n

\u2022 Avu\u00e7 i\u00e7leriniz a\u015fa\u011f\u0131 bakacak \u015fekilde kollar\u0131n\u0131z\u0131 omuz hizas\u0131na kald\u0131r\u0131n.<\/p>\n

\u2022 Sol aya\u011f\u0131n\u0131z\u0131 30o’ luk bir a\u00e7\u0131ya, sa\u011f aya\u011f\u0131n\u0131z\u0131 da 90o’luk bir a\u00e7\u0131ya \u00e7evirin, ancak her iki topuklar\u0131n\u0131z\u0131n da hizada oldu\u011fundan emin olun.<\/p>\n

\u2022 Sa\u011f diz ve ayak bile\u011fi hizalamak i\u00e7in sa\u011f uyluk ileri viraj.<\/p>\n

\u2022 \u015eimdi g\u00f6vdenizi sa\u011fa \u00e7evirin ve sol elinizi yere de\u011fdirmek i\u00e7in getirin.<\/p>\n

\u2022 Bu konumu en az 10 saniye tutun ve ayn\u0131 i\u015flemi di\u011fer tarafa tekrarlay\u0131n.<\/p>\n

S\u0131n\u0131rlama: E\u011fer d\u00fc\u015f\u00fck kan bas\u0131nc\u0131 muzdarip iseniz, ishal, ba\u015f a\u011fr\u0131s\u0131 \/ migren, ya da uykusuzluk, Bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

9. Virabhadrasana 1:<\/h3>\n
\"\"<\/figure>\n

Virabhadrasana 1, ayn\u0131 zamanda sava\u015f\u00e7\u0131 poz 1 olarak bilinen, siyatik y\u00f6netmek i\u00e7in uygulanan temel yoga pozlar biridir.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Da\u011f poz ayakta ve daha sonra, aralar\u0131nda 3 metrelik bir bo\u015fluk kazanmak i\u00e7in ayr\u0131 ayaklar\u0131n\u0131z\u0131 hareket ederek ba\u015flay\u0131n.<\/p>\n

\u2022 Kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru kald\u0131r\u0131n, birbirine paralel ve yere dik tutarak.<\/p>\n

\u2022 Sol aya\u011f\u0131n\u0131z\u0131 45o’luk bir a\u00e7\u0131ya, sa\u011f aya\u011f\u0131n\u0131z\u0131 da 90o’luk bir a\u00e7\u0131ya \u00e7evirin, ancak her iki topuklar\u0131n\u0131z\u0131n da hizada oldu\u011fundan emin olun.<\/p>\n

\u2022 Le\u011fen kemi\u011finizi squaring ve ayak bile\u011fi \u00fczerinde sa\u011f diz viraj s\u0131ras\u0131nda sa\u011fa g\u00f6vde a\u00e7\u0131n.<\/p>\n

\u2022 G\u00f6\u011f\u00fcs kafenizi le\u011fen kemi\u011finden \u00e7ekerken yukar\u0131 ula\u015f\u0131n. M\u00fcmk\u00fcn oldu\u011funca uzat\u0131n ve en az 10 saniye boyunca konumu tutun.<\/p>\n

\u2022 Di\u011fer tarafta da ayn\u0131 \u015feyi tekrarlay\u0131n.<\/p>\n

S\u0131n\u0131rlama: E\u011fer hipertansiyon muzdarip iseniz, kalp hastal\u0131\u011f\u0131, omuz sorunlar\u0131, ve boyun a\u011fr\u0131s\u0131, Bu asana uygulamaktan ka\u00e7\u0131n\u0131n.<\/p>\n

10. Virabhadrasana 3:<\/h3>\n
\"\"<\/figure>\n

Virabhadrasana 3 bir sava\u015f\u00e7\u0131 poz ve g\u00fc\u00e7lendirmek ve kar\u0131n sesi etkili oldu\u011fu bilinmektedir. Bu faydalar\u0131 da kal\u00e7a ve uyluk b\u00f6lgelerinde ya\u011f yakma ek olarak denge ve duru\u015f iyile\u015ftirilmesi i\u00e7erir.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Bacaklar\u0131n\u0131z aras\u0131nda 4 feet bo\u015fluk b\u0131rakarak ayr\u0131 durun. Sa\u011f aya\u011f\u0131n\u0131 \u00f6ne getir.<\/p>\n

\u2022 A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 sa\u011f aya\u011f\u0131n\u0131za koyarak g\u00f6vdenizi b\u00fck\u00fcn.<\/p>\n

\u2022 Sol baca\u011f\u0131n\u0131z\u0131 uyluk kadar geriye do\u011fru kald\u0131r\u0131n yere paralel ve diz ve topuk hizada olana kadar.<\/p>\n

\u2022 \u00d6ne do\u011fru gerilirken her iki kolunuzu da yere paralel tutun.<\/p>\n

\u2022 Bu pozisyonu en az 10 saniye tutun ve serbest b\u0131rakmak i\u00e7in y\u00fckseltilmi\u015f baca\u011f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 indirin.<\/p>\n

S\u0131n\u0131rlama: E\u011fer hipertansiyon, kalp hastal\u0131\u011f\u0131, omuz veya boyun a\u011fr\u0131s\u0131 ve diz a\u011fr\u0131s\u0131 muzdarip iseniz, bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

11. Ardha Chandrasana:<\/h3>\n
\"\"<\/figure>\n

Ardha Chandrasana, ayr\u0131ca yar\u0131m ay poz olarak bilinen, s\u0131rt a\u011fr\u0131s\u0131, osteoporoz, kab\u0131zl\u0131k, siyatik, adet a\u011fr\u0131s\u0131 ve anksiyete, di\u011ferleri aras\u0131nda rahatlama da dahil olmak \u00fczere bir\u00e7ok faydalar elde etmek i\u00e7in uygulanm\u0131\u015ft\u0131r.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Sol eliniz sol kal\u00e7an\u0131za yerle\u015ftirilirken sa\u011f taraf\u0131n\u0131zda uzat\u0131lm\u0131\u015f \u00fc\u00e7gen pozu vererek ba\u015flay\u0131n.<\/p>\n

\u2022 Sa\u011f dizinizi b\u00fck\u00fcn ve sa\u011f elinizi yere getirin.<\/p>\n

\u2022 \u015eimdi, sol baca\u011f\u0131 yerden yava\u015f\u00e7a kald\u0131r\u0131rken sa\u011f baca\u011f\u0131n\u0131z\u0131 d\u00fczle\u015ftirmeye ba\u015flay\u0131n.<\/p>\n

\u2022 Sol baca\u011f\u0131n\u0131z\u0131n d\u00fcz ve zemine paralel oldu\u011fundan emin olun.<\/p>\n

\u2022 Daha sonra sol kolunuzu d\u00fcz yukar\u0131 do\u011fru uzatarak her iki kolunuzu da d\u00fcz bir \u00e7izgi olu\u015fturun.<\/p>\n

\u2022 Uzat\u0131lm\u0131\u015f sol kolunuza bak\u0131n ve pozisyonu en az 10 saniye tutun.<\/p>\n

S\u0131n\u0131rlama: E\u011fer diz herhangi bir yaralanma veya a\u011fr\u0131 varsa, kal\u00e7a, omuz, veya s\u0131rt, bu asana \u00e7al\u0131\u015fmay\u0131n.<\/p>\n

12. Dhanurasana:<\/h3>\n
\"\"<\/figure>\n

Dhanurasana, ayr\u0131ca yay duru\u015f olarak bilinen, diyabet y\u00f6netimi ve g\u00f6bek etraf\u0131nda birikmi\u015f ya\u011f yakma da dahil olmak \u00fczere yararlar\u0131 elde etmek i\u00e7in uygulanmaktad\u0131r, kal\u00e7a, ve bel.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Mideniz yere, s\u0131rt\u0131n\u0131z yukar\u0131 bakacak \u015fekilde uzan\u0131n.<\/p>\n

\u2022 Dizlerinizi b\u00fckerek bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a geriye do\u011fru katlay\u0131n.<\/p>\n

\u2022 Ayak bileklerinizi veya ayak ayak lar\u0131n\u0131z\u0131 kapmak i\u00e7in ellerinizi uzat\u0131n ve ayak bileklerinizi ve uyluklar\u0131n\u0131z\u0131 y\u00fckseltilmi\u015f g\u00f6vdenize ve kafan\u0131za do\u011fru \u00e7ekin.<\/p>\n

\u2022 \u0130leriye bak\u0131n ve bu konumu en az 10 saniye tutun.<\/p>\n

\u2022 Serbest b\u0131rakmak i\u00e7in, ayak bilekleri veya ayak ayak lar\u0131n\u0131z\u0131 b\u0131rak\u0131n ve ilk pozisyona kendinizi getirmek. Asana ile do\u011fru nefes ve nefes.<\/p>\n

S\u0131n\u0131rlama: E\u011fer muzdarip bu asana uygulama yok –<\/p>\n

\u2022 Apandisit<\/p>\n

\u2022 Peptik \u00fclser<\/p>\n

\u2022 Hipertansiyon<\/p>\n

\u2022 F\u0131t\u0131k<\/p>\n

\u2022 Kaym\u0131\u015f disk<\/p>\n

\u2022 Spondilit.<\/p>\n

13. Setu Bandha Sarvangasana:<\/h3>\n

Setu Bandha Sarvangasana, ayr\u0131ca k\u00f6pr\u00fc poz denir, i\u00e7 organlar\u0131 uyarmak i\u00e7in yetene\u011fi ile bilinir, zihninizi sakin, sindirim geli\u015ftirmek, ast\u0131m ve sin\u00fczit y\u00f6netmek. Ayn\u0131 zamanda menopoz belirtileri sergileyen kad\u0131nlar taraf\u0131ndan uygulanmaktad\u0131r.<\/p>\n

Nas\u0131l yapilir:<\/h4>\n

\u2022 Kollar\u0131n\u0131z\u0131 yanlara dayam\u0131\u015f s\u0131rt \u00fcst\u00fc yatve boynunuzu korumak i\u00e7in kal\u0131n bir havlu veya battaniye yerle\u015ftirin.<\/p>\n

\u2022 Dizlerinizi b\u00fckerek ayak taban\u0131n\u0131z\u0131 yere bast\u0131r\u0131n.<\/p>\n

\u2022 Elleriniz ve ayaklar\u0131n\u0131z ile zemine bast\u0131r\u0131rken, kal\u00e7an\u0131z\u0131 yukar\u0131 do\u011fru itin ve s\u0131karak itin.<\/p>\n

\u2022 Kal\u00e7alar\u0131n\u0131z kald\u0131r\u0131ld\u0131\u011f\u0131nda uyluklar\u0131n\u0131z\u0131n ve ayaklar\u0131n\u0131z\u0131n paralel oldu\u011fundan emin olun.<\/p>\n

\u2022 Kal\u00e7alar\u0131n\u0131z\u0131 uyluk kadar kald\u0131r\u0131n yere paralel.<\/p>\n

\u2022 Parmaklar\u0131n\u0131z\u0131 i\u00e7 i\u00e7e b\u0131rak\u0131n ve asans\u00f6r\u00fcn\u00fcz\u00fcn alt\u0131nda yerde dinlendirin.<\/p>\n

\u2022 Bu pozisyonu en az 10 saniye tutun ve yava\u015flama kendinizi a\u015fa\u011f\u0131 getirin ve ilk pozisyona geri d\u00f6n\u00fcn.<\/p>\n

S\u0131n\u0131rlama: E\u011fer bir boyun yaralanmas\u0131 varsa veya boyun a\u011fr\u0131s\u0131 muzdarip iseniz, bu poz uygulama yok.<\/p>\n

T\u00fcm yukar\u0131da listelenen yoga asanas kal\u00e7a ve uyluk alanlarda birikmi\u015f ya\u011f yakmak yard\u0131mc\u0131 olmak i\u00e7in etkilidir. Ancak, t\u00fcm 13 ayr\u0131nt\u0131l\u0131 asanas pratik bir oturu\u015fta m\u00fcmk\u00fcn olmayabilir. Bu nedenle, ayn\u0131 sonu\u00e7lara tan\u0131kl\u0131k etmek i\u00e7in \u00f6zenle uygulanabilecek 5 asanan\u0131n bir listesini bulduk. Asanalar vard\u0131r –<\/p>\n

\u2022 Mandukasana<\/p>\n

\u2022 Halasana<\/p>\n

\u2022 Virabhadrasana 1<\/p>\n

\u2022 Dhanurasana<\/p>\n

\u2022 Setu Bandha Sarvangasana.<\/p>\n

\"\"<\/figure>\n

Sonu\u00e7:<\/h2>\n

Bu kal\u00e7a ve uyluk b\u00f6lgesinde inat\u00e7\u0131 ya\u011f d\u00f6k\u00fclme olduk\u00e7a zor olabilir bir ger\u00e7ektir. Ancak, yoga etkili bir kilo kayb\u0131 se\u00e7ene\u011fi olarak kendini zaman ve \u00fczerinde kan\u0131tlam\u0131\u015ft\u0131r. Sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 ya\u015fam yan\u0131nda s\u00fcrekli listelenen asanas Pratik do\u011fal ve h\u0131zl\u0131 bir \u015fekilde ya\u011f yakmak yard\u0131mc\u0131 olabilir. E\u011fer m\u00fckemmel bir bel ve uyluk kazanmak i\u00e7in t\u00fcm se\u00e7enekleri t\u00fckendi varsa, yoga kesinlikle denemeye de\u011fer!<\/p>\n

Yoga kal\u00e7a ve uyluk gibi sorunlu b\u00f6lgelerde ya\u011f d\u00f6k\u00fclme etkili olmu\u015ftur do\u011fal bir kilo kayb\u0131 se\u00e7ene\u011fidir. M\u00fckemmel ve sa\u011fl\u0131kl\u0131 bir v\u00fccut elde etmek i\u00e7in yoga asanas pratik.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Giri\u015f G\u00f6bek ya\u011f azaltma i\u00e7in Yoga V\u00fccudunuzda biriken t\u00fcm ya\u011f, g\u00f6bek ya\u011f d\u00f6kmek i\u00e7in en inat\u00e7\u0131. Bize Yoga, egzersiz, diyet, […]<\/p>\n","protected":false},"author":2,"featured_media":8720,"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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