{"id":5182,"date":"2025-02-10T03:07:13","date_gmt":"2025-02-10T00:07:13","guid":{"rendered":"https:\/\/arttmodernmiami.com\/?p=5182"},"modified":"2025-02-10T03:08:28","modified_gmt":"2025-02-10T00:08:28","slug":"the-axis-of-yoga","status":"publish","type":"post","link":"https:\/\/arttmodernmiami.com\/tr\/5182\/the-axis-of-yoga\/","title":{"rendered":"YOGA EKSEN\u0130"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"975\" height=\"798\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579.png\" alt=\"\" class=\"wp-image-5183\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579.png 975w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579-300x246.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579-768x629.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579-150x123.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030537579-696x570.png 696w\" sizes=\"(max-width: 975px) 100vw, 975px\" \/><\/figure>\n\n\n\n<p>Omurga; duru\u015fu belirleyen, hareket kabiliyetini sa\u011flayan, sinir sistemi ve beden aras\u0131nda k\u00f6pr\u00fc olu\u015fturan hayati bir yap\u0131d\u0131r. Omurga sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen en k\u00f6kl\u00fc, en denenmi\u015f ve do\u011frulanm\u0131\u015f hareket disiplinlerinden biri yogad\u0131r. Bir yoga e\u011fitmeni olarak ilk yapt\u0131\u011f\u0131m \u015fey, \u00f6\u011frencimin omurgas\u0131n\u0131n duru\u015funa dikkat etmektir. Omurga kusursuz bi\u00e7imde dik durmuyorsa, daha ileri duru\u015flara ge\u00e7miyorum.<\/p>\n\n\n\n<p>\u201cHindistan\u2019da insanlar\u0131n ya\u015f\u0131na, omurga sa\u011fl\u0131\u011f\u0131na bakarak karar verirler\u201d. Omurgam\u0131z\u0131n hareket kabiliyetini korumas\u0131, duru\u015fumuzdan ya\u015fam kalitemize, a\u011fr\u0131s\u0131z bir bedenden enerjik hissetmeye pek \u00e7ok \u015feyi etkiliyor.<\/p>\n\n\n\n<p>Omurga sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan yoga, esneklik, denge ve g\u00fc\u00e7 kazand\u0131rarak omurga \u00fczerindeki stresi azalt\u0131r ve post\u00fcr\u00fcn d\u00fczelmesine yard\u0131mc\u0131 olur. Yoga ayr\u0131ca, omurgan\u0131n do\u011fal e\u011friliklerini destekler ve kas dengesizliklerini giderir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"768\" height=\"1024\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-768x1024.png\" alt=\"\" class=\"wp-image-5184\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-768x1024.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-225x300.png 225w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-150x200.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-300x400.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214-696x928.png 696w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030619214.png 975w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p><strong>Peki, A\u011fr\u0131s\u0131z Bir Omurga \u0130\u00e7in Ne Yapmak Gerekiyor?<\/strong><\/p>\n\n\n\n<p>Hareketlili\u011fin yan\u0131 s\u0131ra omurgan\u0131n hareketsizli\u011fe de ihtiyac\u0131 var yani omurgam\u0131z\u0131 dinlendirmemiz de gerekiyor. Sa\u011fl\u0131kl\u0131 uyku \u00e7ok \u00f6nemli! 8-6 saat aral\u0131\u011f\u0131nda uyumak yani gecenin b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 uyuyarak ge\u00e7irmek hem bedenimizin, omurgam\u0131z\u0131n yeteri kadar dinlenmesi i\u00e7in gerekli ve \u00f6nemli.<\/p>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir omurga i\u00e7in kaslar\u0131m\u0131z\u0131 g\u00fc\u00e7lendirmemiz \u00f6nemli. . Bedenimizin \u00f6n taraf\u0131nda \u00f6zellikle kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendiren, arka taraf\u0131nda ise s\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendiren egzersizler yapmak gerekiyor.<\/p>\n\n\n\n<p>Duru\u015f fark\u0131ndal\u0131\u011f\u0131 \u00e7ok \u00f6nemli. G\u00fcnl\u00fck hayatta, oturdu\u011fumuzda, y\u00fcr\u00fcrken ya da ayakta bir \u015feyler yaparken ki duru\u015f pozisyonlar\u0131m\u0131z\u0131 g\u00f6zlemlememiz \u00f6nemli.<\/p>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 beslenmemizde omurga sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in hayati \u00f6nem ta\u015f\u0131r. \u00d6zellikle omega-3 ya\u011f asitleri, D vitamini ve kalsiyum gibi omurga sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan besinleri beslenme d\u00fczeninize do\u011fru oranda d\u00e2hil edebilirsiniz.<\/p>\n\n\n\n<p>Yapmam\u0131z gereken \u015feylerden biri, olabildi\u011fince omurgam\u0131z\u0131 hareketli tutmak. Tabii ki omurgam\u0131za iyi gelen ve iyi gelmeyen hareketler var. Her zaman rahat pozisyonlarla omurgam\u0131za yakla\u015fmam\u0131z ve zorlay\u0131c\u0131 hareketlerden ka\u00e7\u0131nmam\u0131z gerekiyor. \u0130\u015fte burada yoga pozlar\u0131 devreye giriyor. Beden ve ruh sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftiren yoga, meditasyon ile i\u00e7 i\u00e7e ge\u00e7mi\u015f bir egzersizdir. \u00d6zellikle kas ve iskelet sistemi ile ilgili rahats\u0131zl\u0131klardan kurtulman\u0131n en etkili yollar\u0131ndan biridir. V\u00fccudu \u00e7ok zorlamadan, bilin\u00e7li \u015fekilde uygulanan&nbsp;yoga egzersizleri&nbsp;ile daha h\u0131zl\u0131 sonu\u00e7lar al\u0131nabilir. \u00d6zellikle g\u00fcn i\u00e7inde aktif olarak kullan\u0131lan bel ve boyun b\u00f6lgelerine do\u011fru duru\u015f al\u0131\u015fkanl\u0131klar\u0131 kazand\u0131r\u0131labilir, iskelet ve kas sisteminin bedenin izin verdi\u011fi \u00f6l\u00e7\u00fcde geli\u015fmesi sa\u011flanabilir. Bu s\u0131rada sakatlanma riskleri de minimuma indirilir.<\/p>\n\n\n\n<p>D\u00fczenlilik \u00e7ok \u00f6nemlidir. Yogay\u0131 d\u00fczenli olarak yap\u0131n. Haftada en az 3-4 kez, 30-45 dakikal\u0131k seanslar idealdir. Yoga pozlar\u0131 s\u0131ras\u0131nda d\u00fczenli ve derin nefes al\u0131p vermeye dikkat edin.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"978\" height=\"438\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994.png\" alt=\"\" class=\"wp-image-5185\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994.png 978w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994-300x134.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994-768x344.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994-150x67.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2025\/02\/resim_2025-02-10_030704994-696x312.png 696w\" sizes=\"(max-width: 978px) 100vw, 978px\" \/><\/figure>\n\n\n\n<p><strong>Omurga Sa\u011fl\u0131\u011f\u0131n\u0131 Destekleyen Yoga Pozisyonlar\u0131:<\/strong><\/p>\n\n\n\n<p>Kedi-\u0130nek Pozisyonu (Marjaryasana-Bitilasana)<\/p>\n\n\n\n<p>A\u015fa\u011f\u0131 Bakan K\u00f6pek (Adho Mukha Svanasana)<\/p>\n\n\n\n<p>K\u00f6pr\u00fc Pozisyonu (Setu Bandha Sarvangasana)<\/p>\n\n\n\n<p>Kobra Pozisyonu (Bhujangasana)<\/p>\n\n\n\n<p>\u00c7ocuk Pozisyonu (Balasana)<\/p>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir omurga, sadece s\u0131rt a\u011fr\u0131lar\u0131ndan korunmak anlam\u0131na gelmez. Ayn\u0131 zamanda genel sa\u011fl\u0131\u011f\u0131m\u0131z ve ya\u015fam kalitemiz \u00fczerinde de b\u00fcy\u00fck bir etkiye sahiptir. Omurga sa\u011fl\u0131\u011f\u0131 iyi olan bireyler:<\/p>\n\n\n\n<ul>\n<li>Daha iyi bir duru\u015fa sahip olur.<\/li>\n\n\n\n<li>G\u00fcnl\u00fck aktivitelerini daha rahat yerine getirir.<\/li>\n\n\n\n<li>Daha az s\u0131rt, boyun ve bel a\u011fr\u0131s\u0131 ya\u015far.<\/li>\n\n\n\n<li>Daha iyi bir uyku kalitesine sahip olur.<\/li>\n\n\n\n<li>Stresle daha kolay ba\u015fa \u00e7\u0131kar.<\/li>\n<\/ul>\n\n\n\n<p>Omurga, v\u00fccudun \u00e7at\u0131s\u0131n\u0131 olu\u015fturur, hareketimizi sa\u011flar, sa\u011fl\u0131kl\u0131 nefes almam\u0131zda ve kalbimizin iyi \u00e7al\u0131\u015fmas\u0131nda rol\u00fc vard\u0131r ve hareketimizi sa\u011flayan kaslara beyinden emir getiren sinirleri ta\u015f\u0131r ve korur. Sa\u011fl\u0131kl\u0131 olmas\u0131 \u00e7ok \u00f6nemlidir. Sa\u011fl\u0131kl\u0131 bir omurga i\u00e7in iki unsura dikkat etmemiz gerekir. Birincisi onu korumam\u0131z ve do\u011fru kullanmam\u0131z, ikincisi ise \u00f6nleyemeyece\u011fimiz baz\u0131 omurga hastal\u0131klar\u0131n\u0131n erken d\u00f6nemde fark\u0131na varmam\u0131zd\u0131r.<\/p>\n\n\n\n<p><strong>Ayten Melis Gence<\/strong><\/p>\n\n\n\n<p>Instagram: @melispurelife<\/p>\n\n\n\n<p>E-Mail: a.melisgence@gmail.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Omurga; duru\u015fu belirleyen, hareket kabiliyetini sa\u011flayan, sinir sistemi ve beden aras\u0131nda k\u00f6pr\u00fc olu\u015fturan hayati bir yap\u0131d\u0131r. Omurga sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen en k\u00f6kl\u00fc, en denenmi\u015f ve do\u011frulanm\u0131\u015f hareket disiplinlerinden biri yogad\u0131r. Bir yoga e\u011fitmeni olarak ilk yapt\u0131\u011f\u0131m \u015fey, \u00f6\u011frencimin omurgas\u0131n\u0131n duru\u015funa dikkat etmektir. Omurga kusursuz bi\u00e7imde dik durmuyorsa, daha ileri duru\u015flara ge\u00e7miyorum. \u201cHindistan\u2019da insanlar\u0131n ya\u015f\u0131na, omurga sa\u011fl\u0131\u011f\u0131na [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[28,42,41],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5182"}],"collection":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/comments?post=5182"}],"version-history":[{"count":2,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5182\/revisions"}],"predecessor-version":[{"id":5188,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/5182\/revisions\/5188"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media\/3115"}],"wp:attachment":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media?parent=5182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/categories?post=5182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/tags?post=5182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}