{"id":5549,"date":"2022-05-30T20:24:00","date_gmt":"2022-05-30T17:24:00","guid":{"rendered":"https:\/\/www.ceylanayik.com\/?p=5549"},"modified":"2022-05-30T13:26:00","modified_gmt":"2022-05-30T10:26:00","slug":"phalakasana-plank-pozu","status":"publish","type":"post","link":"https:\/\/www.ceylanayik.com\/tr\/phalakasana-plank-pozu\/","title":{"rendered":"Phalakasana: Plank Pozu"},"content":{"rendered":"\n

Haftan\u0131n konusu: Bel a\u011fr\u0131lar\u0131! Beli a\u011fr\u0131mayan var m\u0131? Varsa \u00e7ok \u015fansl\u0131lar! \u015eimdi sizinle bel a\u011fr\u0131n\u0131z\u0131 y\u00f6netmenin yollar\u0131n\u0131 payla\u015f\u0131yorum!<\/p>\n\n\n\n

Ben 9 ya\u015f\u0131mdan beri, disk kaymas\u0131 ve ard\u0131ndan f\u0131t\u0131k y\u00fcz\u00fcnden epeyce samimiyim kendisi ile! Ameliyatl\u0131k olmasa da acil servislerdeki i\u011fnelerden, akapunktur i\u011fnelerine, osteopatiden, fizyoterapiye, shiatsudan mezoterapiye… San\u0131yorum denemedi\u011fim pek y\u00f6ntem kalmad\u0131. En sonunda anlad\u0131m ki bu a\u011fr\u0131 gitmeyecek, benimle ya\u015fayacak Benim bir par\u00e7am. Ama ben o a\u011fr\u0131dan ibaret de\u011filim elbet. 🧘‍♀️ Hatta ona ra\u011fmen yoga yap\u0131yorum, \u00f6\u011fretiyorum!! Onu y\u00f6netmeyi \u00f6\u011frendik\u00e7e, o bana de\u011fil, ben ona s\u00f6z ge\u00e7irdim.<\/p>\n\n\n\n

✅ 40 y\u0131ll\u0131k Bel a\u011fr\u0131m\u0131 y\u00f6netmenin yollar\u0131n\u0131 sizinle payla\u015faca\u011f\u0131m, k\u0131saca \u00f6zetlersem:<\/p>\n\n\n\n

1. D\u00fczenli ve do\u011fru Hareket!
2. Bel ve psoa\u015f civar\u0131ndaki kaslara-ba\u011f dokusuna d\u00fczenli, tenis topu ve roller ile \u201c\u00f6z-masaj\u201d😁
3. Beli rahatlatan yoga hareketleri
4. Beli-kar\u0131n b\u00f6lgesini ve kal\u00e7alar\u0131 g\u00fc\u00e7lendiren yoga ve fitness hareketleri
5. Do\u011fru a\u011f\u0131rl\u0131k ta\u015f\u0131ma y\u00f6ntemleri
6. Dinlenme
7. Ruh haliniz!<\/p>\n\n\n\n

Bunlar\u0131n detaylar\u0131n\u0131 bu hafta sizinle story\u2019lerden ve postlardan payla\u015faca\u011f\u0131m.<\/p>\n\n\n\n

Phalakasana: Plank (Tahta) Pozu<\/h2>\n\n\n\n

🧘‍♀️ Burada g\u00f6rd\u00fc\u011f\u00fcn\u00fcz plank hareketine yogada \u201cPhalakasana<\/strong>\u201d deniyor, anlam\u0131 da \u201cmeyve vermek, olgunla\u015fmak\u201d. Bu pozisyonu, do\u011fru duru\u015f (kar\u0131n \u00e7ok s\u0131k\u0131ca i\u00e7erde, ba\u015f ve boyun omurga ile hizzal\u0131, bak\u0131\u015flar ileri-a\u015fa\u011f\u0131da, kal\u00e7a-kar\u0131n-omuzlar ayakta dik durur gibi ayn\u0131 hizada, bacaklar, eller, parmaklar dahi aktif), verdi\u011finiz eme\u011fin, beli terin ve zorlanman\u0131n meyvesini al\u0131yorsunuz! G\u00fc\u00e7l\u00fc bir plank size g\u00fc\u00e7l\u00fc derin kar\u0131n kaslar\u0131, ve bel b\u00f6lgesinde 360 derece g\u00fc\u00e7 verir. Yar\u0131n hikayemde sizinle plankta yap\u0131lan hatalar\u0131 payla\u015faca\u011f\u0131m.<\/p>\n\n\n\n

Aram\u0131zda beli a\u011fr\u0131yan ba\u015fka biri var m\u0131? Size hangi y\u00f6ntemler iyi geliyor? Hadi bizimle payla\u015f\u0131n l\u00fctfen.<\/p>\n\n\n\n

Not: Ben fotodaki duru\u015fumu \u015fimdi \u00f6\u011frendiklerimle biraz d\u00fczeltirdim! Popo birazc\u0131k daha a\u015fa\u011f\u0131, g\u00f6bek deli\u011fi daha i\u00e7eri, kuyruk sokumu iyice a\u015fa\u011f\u0131-\u00f6ne \u00e7ekili, bak\u0131\u015flar da daha ileri olurdu. Foto\u011fraf\u0131 4 y\u0131l \u00f6nce yetenekli kuzenim \u00e7ekmi\u015fti 🙏🏼<\/p>\n\n\n\n

\"phalakasana<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"

Plank hareketine yogada \u201cPhalakasana\u201d deniyor ve anlam\u0131 da \u201cmeyve vermek, olgunla\u015fmak\u201d. Plank pozunun yap\u0131l\u0131\u015f\u0131 ve faydalar\u0131 i\u00e7in t\u0131klay\u0131n!<\/p>\n","protected":false},"author":1,"featured_media":5487,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_uag_custom_page_level_css":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","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":"","ast-disable-related-posts":"","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":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[474],"tags":[830],"class_list":["post-5549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zen-blog","tag-yoga-hareketleri"],"yoast_head":"\nPhalakasana: Plank Pozu - Faydalar\u0131 & Nas\u0131l Yap\u0131l\u0131r?<\/title>\n<meta name=\"description\" content=\"Plank hareketine yogada \u201cPhalakasana\u201d deniyor ve anlam\u0131 da \u201cmeyve vermek, olgunla\u015fmak\u201d. 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