\u0130\u015f G\u00fcn\u00fc’n\u00fcnde enerjisi\u00a0 bitenler i\u00e7in 10 Dakika Yoga<\/strong><\/p>\n

Yeni bir i\u015f g\u00fcn\u00fcne ba\u015flamak i\u00e7in biraz daha fazla enerjiye mi ihtiyac\u0131n\u0131z var?V\u00fccudunuzu dengelemek ve zihninizi i\u015finize odaklamak i\u00e7in bu 10 dakikal\u0131k yoga dizisini deneyin.\u00d6zel antrenman ekipman\u0131 ya da st\u00fcdyo alan\u0131 gerektirmez , yoga matlar\u0131 ya da oturma odan\u0131z\u0131n konforunda \u00a0bile yap\u0131labilir.Bu yoga , rutininize esneklik, denge ve g\u00fc\u00e7 ile kendine getirsin , b\u00f6ylece g\u00fcne daha zinde ba\u015flars\u0131n\u0131z.<\/p>\n

1.\u00c7ocuk pozu<\/strong><\/p>\n

<\/p>\n

\n
• Diz \u00e7\u00f6kt\u00fckten sonra dizlerinden geni\u015f a\u00e7\u0131 ile b\u00fcy\u00fck ayak parmaklar\u0131na dokunun.<\/li>\n
• Yava\u015f\u00e7a yere oturana kadar ellerinizi ileri do\u011fru itin.<\/li>\n
• Dikkatinizi da\u011f\u0131tmak ve yoga uygulaman\u0131za odaklanmak i\u00e7in derin ve yakla\u015f\u0131k olarak 3-5 nefesi art arda al\u0131p verin.<\/li>\n
• \u00c7ocuk pozundan masa ba\u015flar\u0131na y\u00fckselin, omuzlar\u0131n\u0131z bilekler \u00fczerine y\u0131\u011f\u0131ld\u0131 ve kal\u00e7alar\u0131n\u0131z dizler \u00fczerinde y\u0131\u011f\u0131lm\u0131\u015f durumdad\u0131r.<\/li>\n
• Elleriniz ve dizlerinize e\u015fit a\u011f\u0131rl\u0131klar verin, ayaklar\u0131n\u0131z\u0131 gev\u015fetin, kar\u0131n kaslar\u0131n\u0131z\u0131 tak\u0131n ve omurgan\u0131z\u0131 uzat\u0131n.<\/li>\n<\/ul>\n

  (\u0130pucu: e\u011fer bu dizlerinizi rahatlat\u0131rsa, daha fazla destek i\u00e7in bir havlu veya bir yoga mat\u0131n\u0131n kenarlar\u0131n\u0131 yukar\u0131 do\u011fru dizlerinizin alt\u0131na yerle\u015ftirin.)<\/p>\n

  2.Kedi pozu<\/strong><\/p>\n

  <\/p>\n

  \n
  • Bir ipe s\u0131rt\u0131n\u0131z\u0131n ortas\u0131n\u0131 tavana \u00e7ekiyormu\u015f gibi, \u00fcst s\u0131rt\u0131n\u0131z\u0131 da d\u00f6nd\u00fcrmek i\u00e7in elinize bast\u0131r\u0131n.<\/li>\n
  • Kafan\u0131z\u0131 b\u0131rak\u0131p ve g\u00f6be\u011finizi g\u00f6\u011fs\u00fcn\u00fcze yak\u0131n tutun ,karn\u0131n\u0131z omurgaya do\u011fru sar\u0131n.<\/li>\n<\/ul>\n

    3.Inek pozu<\/strong><\/p>\n

     <\/p>\n

    <\/p>\n

    G\u00f6be\u011finizi indirin ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yukar\u0131 do\u011fru yava\u015f\u00e7a kald\u0131r.<\/p>\n

    \n
    • Omuzlar\u0131n\u0131z\u0131 geni\u015fletirken ellerinizi toplay\u0131n.\u00a0\u0130leriye veya yukar\u0131ya bakmak i\u00e7in bak\u0131\u015flar\u0131n\u0131z\u0131 kald\u0131r\u0131n ve alt s\u0131rt\u0131n\u0131z\u0131 oylay\u0131n.<\/li>\n
    • Omuzlar\u0131n\u0131z\u0131 kulaklar\u0131ndan uzakla\u015ft\u0131r\u0131n.<\/li>\n
    • Kedi ve inek pozu aras\u0131nda iki veya \u00fc\u00e7 kez hatta daha fazla de\u011fi\u015fiklik yap\u0131n.<\/li>\n<\/ul>\n

      4. A\u015fa\u011f\u0131 do\u011fru bakan k\u00f6pek pozu<\/strong><\/p>\n

      <\/p>\n

      \n
      • Ellerinizi bir ya da iki in\u00e7 ileri do\u011fru itin, ayak parmaklar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131ya do\u011fru k\u0131v\u0131r\u0131n ve kal\u00e7alar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 do\u011fru bakan k\u00f6pe\u011fe do\u011fru kald\u0131r\u0131n.<\/li>\n
      • Bacaklar\u0131n\u0131z hafif bir b\u00fck\u00fclme yapabilir, ancak topu\u011funuz zemine do\u011fru uzanabilir.<\/li>\n
      • T\u00fcm parmaklar\u0131n\u0131zla, \u00f6zellikle ba\u015fparma\u011f\u0131n\u0131z ve ilk parma\u011f\u0131n\u0131z aras\u0131ndaki bo\u015flu\u011fu yere indirin.<\/li>\n
      • Kal\u00e7alar\u0131n\u0131z\u0131 yukar\u0131 ve arkaya do\u011fru kald\u0131r\u0131rken kollar\u0131n\u0131zdan bast\u0131r\u0131n.<\/li>\n
      • D\u00fczenli olarak 3-5 nefes al\u0131n.<\/li>\n<\/ul>\n

        5.\u0130leriye Katla<\/strong><\/p>\n

        <\/p>\n

        \n
        • Yava\u015f\u00e7a elinize ileriye do\u011fru y\u00fcr\u00fcy\u00fcn ve omuz geni\u015fli\u011fini birbirinden ay\u0131r\u0131n.<\/li>\n
        • Dizleriniz bu i\u015flem boyunca hafif bir b\u00fck\u00fclme ile ba\u015f\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131n\u0131 yere do\u011fru indirin, g\u00f6bek uylu\u011fa ula\u015f\u0131r ve ellerinizi ayaklar\u0131n\u0131z\u0131n alt\u0131na sarkmaya b\u0131rak\u0131n.<\/li>\n
        • \u00dcst v\u00fccudunuzu rahatlat\u0131n.<\/li>\n
        • Boynunuzu burada gezdirmeyi deneyin, v\u00fccudunuzun herhangi bir yerinde bu sertli\u011fi veya gerginli\u011fi kabul ederek, dizlerinizi b\u00fckmenin veya d\u00fczeltmenin nas\u0131l bir his oldu\u011funu ke\u015ffedin.<\/li>\n
        • D\u00fczenli olarak birka\u00e7 nefes al\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          \u0130\u015f…<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,138],"tags":[],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/109079"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=109079"}],"version-history":[{"count":2,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/109079\/revisions"}],"predecessor-version":[{"id":109086,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/109079\/revisions\/109086"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=109079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=109079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=109079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}