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of Zor bir geçiş döneminden mi geçiyorsunuz_ (1)https://yogadivya.net/wp-content/uploads/2013/10/photo-3.jpgphoto 3https://yogadivya.net/wp-content/uploads/2012/09/asanalar1.jpgasanalarhttps://yogadivya.net/wp-content/uploads/2012/09/guneselam1.jpgguneselamhttps://yogadivya.net/wp-content/uploads/2012/09/isinmalar1.jpgisinmalarhttps://yogadivya.net/wp-content/uploads/2012/09/asanalar.jpgasanalarhttps://yogadivya.net/wp-content/uploads/2012/09/guneselam.jpgguneselamhttps://yogadivya.net/wp-content/uploads/2012/09/isinmalar.jpgisinmalar2025-02-20T19:49:07+00:00weekly0.6https://yogadivya.net/orta-seviye-icin-ornek-yoga-programi/https://yogadivya.net/wp-content/uploads/2013/12/dsc_02321.jpgDSC_0232https://yogadivya.net/wp-content/uploads/2013/12/dsc_0181.jpgDSC_0181https://yogadivya.net/wp-content/uploads/2013/12/dsc_0232-2.jpgDSC_0232 2https://yogadivya.net/wp-content/uploads/2013/12/dsc_0927.jpgDSC_0927https://yogadivya.net/wp-content/uploads/2013/12/dsc_09331.jpgDSC_0933https://yogadivya.net/wp-content/uploads/2013/12/dsc_0933.jpgDSC_0933https://yogadivya.net/wp-content/uploads/2013/12/dsc_09381.jpgDSC_0938https://yogadivya.net/wp-content/uploads/2013/12/dsc_0937.jpgDSC_0937https://yogadivya.net/wp-content/uploads/2013/12/unnamed.jpgunnamedhttps://yogadivya.net/wp-content/uploads/2013/12/dsc_02871.jpgDSC_02872025-02-20T19:46:03+00:00weekly0.6https://yogadivya.net/kosu-sonrasi-icin-20-yoga-hareketi/https://yogadivya.net/wp-content/uploads/2014/07/unnamed-46.jpgunnamed-41b: Burnunuzdan derin nefes alırken kollarınızı gererek ayak parmaklarınız üzerinde yükselin. Kollarınızı da gökyüzüne doğru uzatın. Nefes verirken, bir önceki duruşa geri dönün.https://yogadivya.net/wp-content/uploads/2014/07/unnamed-33.jpgunnamed-31a: Ayaklarınızı kalça açıklığına getirin. Parmaklarınızı kenetleyerek avuçlarınız gökyüzüne dönük şekilde ellerinizi başınızın üzerine yerleştirin.https://yogadivya.net/wp-content/uploads/2014/07/unnamed-26.jpgunnamed-2NAMASTEhttps://yogadivya.net/wp-content/uploads/2014/07/unnamed3.jpgunnamedhttps://yogadivya.net/wp-content/uploads/2014/07/202.jpg2020: Bacaklarınızı bir duvara ya da bir ağaca dayayarak Vipariti Karini denilen dinlenme duruşuna geçin. Direkt sırtüstü yatarak Derin Gevşeme Duruşu'nu da uygulayabilirsiniz. Bir süre dinlendikten sonra, yan tarafınıza dönerek yatın, sonra ellerinizin yardımıyla doğrularak oturun. Namaste.https://yogadivya.net/wp-content/uploads/2014/07/192.jpg1919: Sırtüstü yere uzanarak dizlerinizi göğsünüze çekin. Dizlerinizi sağ tarafınıza yere doğru yatırırken başınızı sola doğru çevirin, kollarınızı iki yana açıp rahatlayın. Tekrar dizlerinizi ortaya alıp göğsünüze doğru çekin ve duruşu diğer yöne de uygulayın.https://yogadivya.net/wp-content/uploads/2014/07/182.jpg1817: Aynı esnetmeyi sırtüstü yatarak da uygulayabilirsiniz. Ayak parmakları flex şekilde bacakları '4' pozisyonuna getirin. Ellerinizi bacaklarınızın arasından sokarak parmakları sağ bacak arkasında kenetleyin. Sağ bacağınızı kendinize doğru çekin. Hareketi, diğer bacakla da uygulayın.https://yogadivya.net/wp-content/uploads/2014/07/17c2.jpg17c15c: Derin bir nefes alın, nefesinizi verirken öne doğru eğilerek alnınızı sağ dizinizin üzerine bırakın. Duruşta doğal nefeslerle bir süre kalın ve sağ üst bacağın yan tarafındaki IT band'in esnemesini hissedin. Daha sonra. hareketi aynı şekilde diğer bacağınızla da uygulayın. https://yogadivya.net/wp-content/uploads/2014/07/17b2.jpg17b15b: Sağ elinizden destek alarak sağ kalçanızı yere yerleştirin. Sol bacağınızı öne alarak sağ bacağınızın üzerine yerleştirerek İnek Başı Duruşu'na geçin. Oturma kemikleriniz yerde, dizleriniz mümkün olduğunca birbiri üzerinde olsun ve ayak tabanlarınız arkaya doğru baksın.https://yogadivya.net/wp-content/uploads/2014/07/172.jpg1716: Önce bağdaş kurun, sonra bacaklarınızı üstüste koyarak kare bir bağdaş pozisyonu alın. Mümkünse, kollarınızı öne uzatarak daha derin bir esneme sağlayabilirsiniz. Bu duruş, kalçaların yanlarındaki IT band'i esnetir. 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