{"id":180,"date":"2016-09-14T17:34:59","date_gmt":"2016-09-14T14:34:59","guid":{"rendered":"http:\/\/www.morenowellness.com\/?p=180"},"modified":"2016-12-30T13:06:52","modified_gmt":"2016-12-30T11:06:52","slug":"hamilelikte-yoga","status":"publish","type":"post","link":"https:\/\/www.morenowellness.com\/index.php\/2016\/09\/14\/hamilelikte-yoga\/","title":{"rendered":"Hamilelikte Yoga"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-98 aligncenter\" src=\"http:\/\/www.morenowellness.com\/wp-content\/uploads\/yoga2.png\" alt=\"yoga2\" width=\"280\" height=\"282\" srcset=\"https:\/\/www.morenowellness.com\/wp-content\/uploads\/yoga2.png 280w, https:\/\/www.morenowellness.com\/wp-content\/uploads\/yoga2-150x150.png 150w, https:\/\/www.morenowellness.com\/wp-content\/uploads\/yoga2-111x111.png 111w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/p>\n<p>Hamilelik d\u00f6neminde ve sonras\u0131nda annenin ve belki de baban\u0131n \u00e7ocu\u011fuyla yapaca\u011f\u0131 yoga \u00e7al\u0131\u015fmalar\u0131 t\u00fcm aile bireylerinin ruhsal olarak rahatlamas\u0131n\u0131 ve ailenin i\u00e7 huzurunun yerine gelmesini sa\u011flayabilmektedir.<\/p>\n<p>Gebelik s\u00fcrecinde anne aday\u0131 v\u00fccudunda pek \u00e7ok hormonal, fiziksel ve psikolojik de\u011fi\u015fimler meydana gelmektedir;<!--more--><\/p>\n<p>\u00d6ncelikle bebe\u011fin ana rahminde b\u00fcy\u00fcmeye ba\u015flamas\u0131yla rahim de b\u00fcy\u00fcr ve a\u011f\u0131rl\u0131\u011f\u0131 artar. Buna ba\u011fl\u0131 olarak annenin v\u00fccut a\u011f\u0131rl\u0131k merkezi de\u011fi\u015fir. Bu durum omurgan\u0131n do\u011fal yap\u0131s\u0131n\u0131 bozarak bel, s\u0131rt ve boyun omurlar\u0131nda ve bacaklarda , hormonal de\u011fi\u015fiklikler g\u00f6\u011f\u00fcslerde ve bir\u00e7ok eklemde daha \u00f6nce hissedilmeyen baz\u0131 rahats\u0131zl\u0131klar yaratabilir. Uzun bir s\u00fcre fiziksel aktivitelerdeki k\u0131s\u0131tlanmalar ve hamileli\u011fe ba\u011fl\u0131 de\u011fi\u015fen hormon yap\u0131s\u0131 kad\u0131n\u0131n psikolojik dengesi \u00fczerinde \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fimlere neden olur.<\/p>\n<p>T\u00fcm bu de\u011fi\u015fim s\u00fcrecini ge\u00e7irmek \u00a0hamileli\u011fin her an\u0131n\u0131n keyfini \u00e7\u0131karmak i\u00e7in k\u00f6kleri \u00e7ok eskilere dayanan yoga \u00e7al\u0131\u015fmalar\u0131 yap\u0131l\u0131r.<\/p>\n<p>Yoga anne olmak i\u00e7in \u00e7\u0131kt\u0131\u011f\u0131n\u0131z yolculukta kafan\u0131zda yan\u0131t bulmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z sorular aras\u0131nda, huzurlu bir alan yaratman\u0131z\u0131 sa\u011flar.<\/p>\n<ul>\n<li>Asanalar (temel duru\u015f bi\u00e7imleri)<\/li>\n<li>Pranayama (do\u011fru nefes alma teknikleri, nefes kontrol\u00fc)<\/li>\n<li>Mudra (beyindeki baz\u0131 merkezleri uyaran el hareketleri)<\/li>\n<li>Mantra (bili\u00e7te de\u011fi\u015fiklik yapmak \u00fczere tekrarlanarak \u00e7\u0131kart\u0131lan sesler)<\/li>\n<li>\u0130mgeleme (kendi i\u00e7imizde yaratt\u0131\u011f\u0131m\u0131z imajlarla \u00e7\u0131k\u0131lan k\u0131sa yolculuklarda ,bedenimiz ve ruhumuzda biriken negatif etkilerden ar\u0131n\u0131p tamamen pozitif etkilerle yenilenerek g\u00fc\u00e7lenmek; adeta \u015farj olmak)<\/li>\n<\/ul>\n<p>Hamileler i\u00e7in haz\u0131rlanm\u0131\u015f asanalar daha \u00e7ok kendini tan\u0131ma ve i\u00e7e d\u00f6n\u00fc\u015f teknikleri ile birle\u015ftirilmi\u015ftir. Adeta gebeyi anne olmaya ve huzurlu bir do\u011fum yapmaya haz\u0131rlar. Bu\u00a0\u015fekilde dingin, ne\u015feli ve sa\u011fl\u0131kl\u0131 bir ortam olu\u015fur ki bu, bebe\u011finizin i\u00e7in de en uygun atmosferdir. \u00c7\u00fcnk\u00fc i\u00e7eride ya\u015fayan bebek annenin adeta bir uzant\u0131s\u0131 gibidir; anne mutlu ve rahat ise bebek de mutlu, mutsuz veya s\u0131k\u0131nt\u0131l\u0131 ise bebek de mutsuz olacakt\u0131r.<\/p>\n<p>Yoga yaln\u0131zca bir egzersiz olarak g\u00f6r\u00fclmemelidir. Yoga, kendini ve i\u00e7inde bulunulan yeni durumu kabul etmektir.<\/p>\n<p>Hayat\u0131 iyi bir anne olmaya haz\u0131rlamak i\u00e7in, hissedilen t\u00fcm gerginlikleri gev\u015fetmek ve ruhu g\u00fc\u00e7lendirmek gereklidir.<\/p>\n<p><strong>Hamilelikte yogan\u0131n ne gibi yararlar\u0131 vard\u0131r?<\/strong><\/p>\n<ul>\n<li>Hamilelik s\u00fcresince d\u00fczenli yap\u0131lan yoga program\u0131 ile ki\u015finin fiziksel kondisyonu korunmu\u015f olur.<\/li>\n<li>Hamileli\u011fe ba\u011fl\u0131 duru\u015f (post\u00fcr) bozukluklar\u0131 en aza iner.<\/li>\n<li>Solunum ve dola\u015f\u0131m sistemleri g\u00fc\u00e7lenir.<\/li>\n<li>Gebeli\u011fe ba\u011fl\u0131 bulant\u0131 ve kusmalar\u0131 (morning sickness) azal\u0131r.<\/li>\n<li>V\u00fccutta meydana gelen \u00f6demler (el ve ayaklardaki \u015fi\u015fmeler) ve \u00f6zellikle son aylarda \u00e7ok s\u0131k\u00e7a hissedilen kramplar azal\u0131r.<\/li>\n<li>Kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirerek ve masaj etkisi yaparak ba\u011f\u0131rsak hareketlerini rahatlat\u0131r. \u0130\u015ftah\u0131n kontrol alt\u0131na al\u0131nmas\u0131nda yard\u0131mc\u0131 olur.<\/li>\n<li>Ya\u015fam enerjisi y\u00fckseltilerek ki\u015finin daha sakin ve daha konsantre olmas\u0131 sa\u011flan\u0131r.<\/li>\n<li>Hamilelik ve g\u00fcndelik ya\u015fam\u0131n yaratt\u0131\u011f\u0131 bedensel ve zihinsel gerginliklerden uzakla\u015farak, daha huzurlu ve doyumlu bir ya\u015fama ula\u015fmay\u0131 sa\u011flan\u0131r.<\/li>\n<li>Stresi ve bedende biriken \u00f6fkeyi azalt\u0131r, ho\u015fg\u00f6r\u00fcy\u00fc artt\u0131r\u0131r.<\/li>\n<li>Bedeni ve bebe\u011fi sevmeyi artt\u0131r\u0131r, kabullenmeyi ve ba\u011flanmay\u0131 sa\u011flar.<\/li>\n<\/ul>\n<p><strong>Hamileli\u011fin d\u00f6nemleri ve s\u0131k\u00e7a kar\u015f\u0131la\u015f\u0131lan problemler<\/strong><\/p>\n<ul>\n<li>Hamilelikte yogaya ne zaman ba\u015flanabilir?<br \/>\nPek \u00e7ok uzmana g\u00f6re 12. haftaya kadar beklemekte yarar vard\u0131r. Buradaki ama\u00e7 v\u00fccudun bu gebelik haftas\u0131na kadar gebeli\u011finin de\u011fi\u015fimlerinin ba\u015flamas\u0131 i\u00e7in zaman verilmesidir.<\/li>\n<li>Do\u011fum an\u0131nda yogan\u0131n ne yarar\u0131 olur?<br \/>\nDo\u011fum an\u0131nda da gerginli\u011fi azaltarak do\u011fumun daha kolay ve h\u0131zl\u0131 olmas\u0131na yard\u0131mc\u0131 olur. \u00c7\u00fcnk\u00fc; do\u011fum an\u0131nda do\u011fru al\u0131nan nefesler hem ki\u015fiyi psikolojik olarak rahatlat\u0131r hem de annenin oksijeni daha do\u011fru \u015fekilde kullanmas\u0131n\u0131 sa\u011flayarak do\u011fumu kolayla\u015ft\u0131rmaktad\u0131r. Ayr\u0131ca paranayama (solunum egzersizleri) normal do\u011fumda kad\u0131n\u0131n en b\u00fcy\u00fck yard\u0131mc\u0131s\u0131 olur.<\/li>\n<li>Do\u011fum sonras\u0131 (postnatal) yoga<br \/>\nDo\u011fum sonras\u0131 v\u00fccudun fiziksel ve ruhsal olarak h\u0131zla toparlanmas\u0131nda yogan\u0131n \u00e7ok faydas\u0131 olabilir. Bu d\u00f6nemde uygulanan asanalar ile duru\u015f bozukluklar\u0131 d\u00fczeltilip, kar\u0131n kaslar\u0131 h\u0131zla toparlanabilir. Pranayama \u00e7al\u0131\u015fmalar\u0131 ile daha huzurlu, daha dayan\u0131kl\u0131 ve sab\u0131rl\u0131 olunmas\u0131 sa\u011flanabilir.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelik d\u00f6neminde ve sonras\u0131nda annenin ve belki de baban\u0131n \u00e7ocu\u011fuyla yapaca\u011f\u0131 yoga \u00e7al\u0131\u015fmalar\u0131 t\u00fcm aile bireylerinin ruhsal olarak rahatlamas\u0131n\u0131 ve ailenin i\u00e7 huzurunun yerine gelmesini sa\u011flayabilmektedir. Gebelik s\u00fcrecinde anne aday\u0131 v\u00fccudunda pek \u00e7ok hormonal, fiziksel ve psikolojik de\u011fi\u015fimler meydana gelmektedir;<\/p>\n","protected":false},"author":1,"featured_media":183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[34,36,43,37,41,42,39,40,38,9],"_links":{"self":[{"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/posts\/180"}],"collection":[{"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/comments?post=180"}],"version-history":[{"count":0,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/posts\/180\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/media\/183"}],"wp:attachment":[{"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/media?parent=180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/categories?post=180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.morenowellness.com\/index.php\/wp-json\/wp\/v2\/tags?post=180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}