{"id":3019,"date":"2020-05-15T09:32:52","date_gmt":"2020-05-15T06:32:52","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=3019"},"modified":"2020-05-12T23:09:33","modified_gmt":"2020-05-12T20:09:33","slug":"yeni-bas%cc%a7layanlar-i%cc%87c%cc%a7in-4-adimda-yogaya-giris%cc%a7","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/yeni-bas%cc%a7layanlar-i%cc%87c%cc%a7in-4-adimda-yogaya-giris%cc%a7\/","title":{"rendered":"Yeni Bas\u0327layanlar I\u0307c\u0327in 4 Ad\u0131mda Yogaya Giris\u0327"},"content":{"rendered":"<p>Her g\u00fcn ortaya \u00e7\u0131kan yeni yoga t\u00fcrleri varken yogaya nas\u0131l ba\u015flayaca\u011f\u0131n\u0131za karar vermek bazen korkutucu olabilir fakat korkman\u0131za hi\u00e7 gerek yok basit birka\u00e7 hareketle ba\u015flay\u0131p Youtube&#8217;un da yard\u0131m\u0131 ile yoga prati\u011fini hayat\u0131n\u0131za sokabilirsiniz. \u00c7al\u0131\u015fmalar yoga uygulamas\u0131n\u0131n ve bilin\u00e7li bir \u015fekilde nefes alman\u0131n hem zihin hem de beden \u00fczerinde sakinle\u015ftirici etkiler yaratt\u0131\u011f\u0131n\u0131 g\u00f6steriyor. E\u011fer sizin de hayat\u0131n\u0131z stres doluysa ve bir ka\u00e7\u0131\u015f y\u00f6ntemine ihtiya\u00e7 duyuyorsan\u0131z yoga istedi\u011finiz rahatl\u0131\u011f\u0131 size sa\u011flayabilir. <\/p>\n<p>\u0130\u015fte evde kolayca yapabilece\u011finiz 4 acemi yoga hareketi;<\/p>\n<p><strong>Not:<\/strong> Her pozun i\u00e7erisinde 7 kere uzun nefesler al\u0131p verin.<\/p>\n<p><strong>Kolay Poz<\/strong><br \/>\nAd\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi, Kolay pozun (Sukhasana) i\u00e7ine girmek zor de\u011fil ve bu poz dizleri germek, kal\u00e7alar\u0131 a\u00e7maya yard\u0131mc\u0131 olmak, omurgay\u0131 hizalamak i\u00e7in kullan\u0131l\u0131r. Yoga mat\u0131n\u0131z \u00fczerinde rahat, \u00e7apraz bacakl\u0131 oturma pozisyonuyla ba\u015flay\u0131n. Bir nefes al\u0131p verdi\u011finizde k\u00fcrek kemiklerinizi geriye ve a\u015fa\u011f\u0131 itin ve omuzlar\u0131n\u0131z\u0131 kulaklar\u0131n\u0131zdan uzakla\u015ft\u0131r\u0131n. Nefes verin ve ellerinizi kal\u00e7an\u0131za yerle\u015ftirip g\u00f6zlerinizi kapat\u0131n. Her nefes al\u0131\u015f\u0131n\u0131zda omurgan\u0131z\u0131 biraz daha uzat\u0131n.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga1-1.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga1-1.jpg\" alt=\"\" width=\"800\" height=\"533\" class=\"aligncenter size-full wp-image-3022\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga1-1.jpg 800w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga1-1-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga1-1-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>Sandalye Pozu<\/strong><br \/>\nSandalye pozu (Utkatasana) hem zihinsel hem de fiziksel g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131r\u0131r; ayak bilekleriniz, dizleriniz, kal\u00e7alar\u0131n\u0131z ve omuzlar\u0131n\u0131zdaki esnekli\u011fi artt\u0131r\u0131rken, bacaklar\u0131n\u0131zdaki, s\u0131rt\u0131n\u0131zdaki ve karn\u0131n\u0131zdaki kaslar\u0131 olu\u015fturman\u0131za yard\u0131mc\u0131 olur. Aya\u011f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131nda Da\u011f pozunda (Tadasana) durun &#8211; v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 her iki aya\u011f\u0131 \u00fczerinde e\u015fit \u015fekilde dengeleyin. Bir nefes ald\u0131\u011f\u0131n\u0131zda, ellerinizi g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00f6n\u00fcnde birle\u015ftirin ve onlar\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne y\u00fckselterek nefes verin. Bir sonraki nefesinde, yava\u015f\u00e7a dizlerini 45 derecelik bir a\u00e7\u0131yla b\u00fck\u00fcn ve ayak parmaklar\u0131n\u0131z\u0131n tam \u00fczerine gelecek \u015fekilde poz al\u0131n. Omurgan\u0131zdaki d\u00fczl\u00fc\u011f\u00fc korurken kal\u00e7alar\u0131 geri itin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga2.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga2.jpg\" alt=\"\" width=\"800\" height=\"533\" class=\"aligncenter size-full wp-image-3023\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga2.jpg 800w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga2-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga2-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>A\u015fa\u011f\u0131 Bakan K\u00f6pek <\/strong><br \/>\nDikilerek yapt\u0131\u011f\u0131n\u0131z yoga pozlar\u0131ndan oturarak yap\u0131lanlara ge\u00e7i\u015f olarak kullan\u0131lan a\u015fa\u011f\u0131 bakan k\u00f6pek diz arkalar\u0131n\u0131z\u0131 a\u00e7mak i\u00e7in en uygun pozisyonlardan biri. Alt s\u0131rt ve omurgadaki bask\u0131y\u0131 kald\u0131r\u0131rken, diz arkas\u0131, bald\u0131rlar, ayak bilekleri gibi bacaklar\u0131n ve bacaklar\u0131n arkas\u0131n\u0131 uzatarak \u00e7al\u0131\u015f\u0131r. Ayak u\u00e7lar\u0131 birbirinden ayr\u0131 olacak \u015fekilde dikin, soluyun ve ba\u015f\u0131n\u0131z\u0131n \u00fczerinde bir araya gelin. Kal\u00e7alardan nefes al\u0131p verin ve avu\u00e7 i\u00e7inizi mindere omuz mesafesinden dikin. Kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru iterek, yava\u015f\u00e7a geriye do\u011fru y\u00fcr\u00fcrken dizlerinizi b\u00fck\u00fcn. Karn\u0131n\u0131z\u0131 a\u00e7\u0131n ve topuklar\u0131n\u0131z\u0131 yere do\u011fru iterken avu\u00e7lar\u0131n\u0131zla aktif bir \u015fekilde yerden \u00e7ekin. Boynunuzu gev\u015fetin ve bak\u0131\u015flar\u0131n\u0131z\u0131 karn\u0131n\u0131za do\u011fru \u00e7evirin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga3.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga3.jpg\" alt=\"\" width=\"800\" height=\"533\" class=\"aligncenter size-full wp-image-3024\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga3.jpg 800w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga3-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga3-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p><strong>\u00c7ocuk Pozu<\/strong><br \/>\n\u00c7ocuk pozu (Balasana), boynunuzu ve omuzlar\u0131n\u0131z\u0131 gev\u015fetmenin yan\u0131 s\u0131ra, omurgay\u0131 uzatmaya yard\u0131mc\u0131 olan onar\u0131c\u0131 bir asanad\u0131r. Ayn\u0131 zamanda oda\u011f\u0131 nefesinize geri getirerek stresi ve kayg\u0131y\u0131 azaltmak i\u00e7in de \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>A\u015fa\u011f\u0131 bakan k\u00f6pekten dizlerinizi yava\u015f\u00e7a b\u00fck\u00fcn ve iki ayak parma\u011f\u0131n\u0131z\u0131n birbirine de\u011fmesi ile onlar\u0131 minderiniz kadar geni\u015f indirin. Karn\u0131n\u0131z\u0131 kal\u00e7alar\u0131n\u0131z\u0131n \u00fcst k\u0131s\u0131mlar\u0131na indirirken kal\u00e7alar\u0131n\u0131z\u0131 topuklar\u0131n\u0131za geri itin. Ellerinizi \u00f6n\u00fcn\u00fczde serbest b\u0131rak\u0131n, avu\u00e7 i\u00e7i ve aln\u0131n\u0131z hafif\u00e7e mindere otururken a\u015fa\u011f\u0131ya bakacak \u015fekilde avu\u00e7 i\u00e7inizi yoga mat\u0131na b\u0131rak\u0131n. Her nefeste omuzlar\u0131n\u0131z\u0131 eritmeye ve y\u00fcz\u00fcn\u00fcz\u00fc ve \u00e7enenizi rahatlatmaya odaklan\u0131n.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga4.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/yoga4.jpg\" alt=\"\" width=\"800\" height=\"534\" class=\"aligncenter size-full wp-image-3025\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga4.jpg 800w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga4-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/yoga4-768x513.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Her g\u00fcn ortaya \u00e7\u0131kan yeni yoga t\u00fcrleri varken yogaya nas\u0131l ba\u015flayaca\u011f\u0131n\u0131za karar vermek bazen korkutucu olabilir fakat korkman\u0131za hi\u00e7 gerek yok basit birka\u00e7 hareketle ba\u015flay\u0131p Youtube&#8217;un da yard\u0131m\u0131 ile yoga prati\u011fini hayat\u0131n\u0131za sokabilirsiniz. \u00c7al\u0131\u015fmalar yoga uygulamas\u0131n\u0131n ve bilin\u00e7li bir \u015fekilde nefes alman\u0131n hem zihin hem de beden \u00fczerinde sakinle\u015ftirici etkiler yaratt\u0131\u011f\u0131n\u0131 g\u00f6steriyor. E\u011fer sizin de [&hellip;]<\/p>\n","protected":false},"author":68,"featured_media":3020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[10,3],"tags":[398,187,227,1152],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yeni Bas\u0327layanlar I\u0307c\u0327in 4 Ad\u0131mda Yogaya Giris\u0327 - NaraMaxx Fashion Blog+<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.naramaxx.com\/EskiBlog\/yeni-bas\u0327layanlar-i\u0307c\u0327in-4-adimda-yogaya-giris\u0327\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yeni Bas\u0327layanlar I\u0307c\u0327in 4 Ad\u0131mda Yogaya Giris\u0327 - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Her g\u00fcn ortaya \u00e7\u0131kan yeni yoga t\u00fcrleri varken yogaya nas\u0131l ba\u015flayaca\u011f\u0131n\u0131za karar vermek bazen korkutucu olabilir fakat korkman\u0131za hi\u00e7 gerek yok basit birka\u00e7 hareketle ba\u015flay\u0131p Youtube&#8217;un da yard\u0131m\u0131 ile yoga prati\u011fini hayat\u0131n\u0131za sokabilirsiniz. \u00c7al\u0131\u015fmalar yoga uygulamas\u0131n\u0131n ve bilin\u00e7li bir \u015fekilde nefes alman\u0131n hem zihin hem de beden \u00fczerinde sakinle\u015ftirici etkiler yaratt\u0131\u011f\u0131n\u0131 g\u00f6steriyor. 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