{"id":4715,"date":"2023-05-16T15:55:38","date_gmt":"2023-05-16T12:55:38","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=4715"},"modified":"2023-05-16T15:55:39","modified_gmt":"2023-05-16T12:55:39","slug":"vinyasa-yoga-nedir-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/05\/16\/vinyasa-yoga-nedir-nasil-yapilir\/","title":{"rendered":"Vinyasa Yoga Nedir, Nas\u0131l Yap\u0131l\u0131r?"},"content":{"rendered":"

Yoga pek fazla avantaja sahip olan sadece v\u00fccudunu de\u011fil zihnini de g\u00fc\u00e7lendiren zarif bir egzersiz. \u0130zledi\u011fin rutine ve arkas\u0131ndaki felsefelere g\u00f6re yoga farkl\u0131 \u00e7e\u015fitlere ayr\u0131l\u0131yor, bunlardan en pop\u00fcler olanlar\u0131ndan biri ise Vinyasa Yoga. Nefesinle v\u00fccudunun hareketlerini birbirine ba\u011flayan bu yoga t\u00fcr\u00fc, bir yandan meditasyon yapmana olanak verirken di\u011fer yandan nabz\u0131n\u0131 y\u00fckselterek kardiyo egzersizi yerine ge\u00e7ebilecek kadar avantajl\u0131.<\/p>

Vinyasa Yoga Nedir?<\/strong><\/h2>

Vinyasa, farkl\u0131 duru\u015flar\u0131n arka arkaya bir ak\u0131\u015f i\u00e7erisinde yap\u0131ld\u0131\u011f\u0131 bir Yoga t\u00fcr\u00fcd\u00fcr. Bu y\u00fczden bazen Ak\u0131\u015f Yogas\u0131 olarak da adland\u0131r\u0131l\u0131r. Vinyasa Yoga pozlar\u0131 olduk\u00e7a de\u011fi\u015fken oldu\u011fundan, ayn\u0131 zamanda rutinler ve sekanslar sabit kalmad\u0131\u011f\u0131ndan Bikram Yoga veya Ashtanga Yoga\u2019dan ayr\u0131l\u0131r. Her g\u00fcn ayn\u0131 rutini yaparak tekrara d\u00fc\u015fmedi\u011fin ve farkl\u0131 hareketler denedi\u011fin i\u00e7in Vinyasa ak\u0131\u015f\u0131 v\u00fccudunda daha dengeli bir geli\u015fim olmas\u0131na yard\u0131m eder. <\/p>

Vinyasa Yoga hareketleri aras\u0131nda ge\u00e7i\u015f, nefes al\u0131p vermenle koordine bir \u015fekilde ger\u00e7ekle\u015fir. Nefes al\u0131rken veya verirken yapt\u0131\u011f\u0131n ge\u00e7i\u015fler, v\u00fccudunun hareketlerinin nefesin taraf\u0131ndan y\u00f6netildi\u011fi hissini verir. H\u0131zl\u0131 tempolu bir ak\u0131\u015fta yap\u0131l\u0131yorsa Vinyasa Yoga ba\u015flang\u0131\u00e7 seviyesinde fiziksel olarak olduk\u00e7a zorlay\u0131c\u0131 olabilir.<\/p>

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Vinyasa Yoga Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/h2>

Vinyasa Yoga yaparken hareketler, s\u0131ralamalar, pozlar\u0131n s\u00fcreleri ve aralar\u0131ndaki ge\u00e7i\u015fler seviyene ve hedefine g\u00f6re \u015fekillenebilir. Kendi tercihine g\u00f6re bir tempoda, hatta iste\u011fine g\u00f6re bir oda s\u0131cakl\u0131\u011f\u0131nda ak\u0131\u015f Yogas\u0131 yapabilirsin. Yine de bu yogay\u0131 yaparken her zaman d\u00f6n\u00fclen temel duru\u015f A\u015fa\u011f\u0131 Do\u011fru K\u00f6pek\u2019tir (Downward Dog).<\/p>

Vinyasa Yoga yaparken nefesini kullanarak bir duru\u015ftan di\u011ferine ge\u00e7melisin. Bu egzersize Ak\u0131\u015f Yogas\u0131 da denmesinin sebebi aslen pozlar aras\u0131ndaki bu ge\u00e7i\u015f mant\u0131\u011f\u0131. Pozlar aras\u0131ndaki ge\u00e7i\u015fi daha zarif ve \u00e7abas\u0131z bir \u015fekilde yapmak en az pozlar\u0131n kendileri kadar zor ve zamanla geli\u015ftirmen gereken bir yetenek. Ayr\u0131ca Vinyasa yaparken di\u011fer sabit duru\u015flu yoga \u00e7e\u015fitlerinin tersine v\u00fccudunun s\u0131cakl\u0131\u011f\u0131n\u0131n ve nabz\u0131n\u0131n da y\u00fckselece\u011fini bilmelisin.<\/p>

Vinyasa Yoga pozlar\u0131 klasik bir rutinde s\u0131ras\u0131yla \u015fu \u015fekilde olabilir: Plank, Chaturanga Push-Up, Yukar\u0131 Do\u011fru K\u00f6pek ve A\u015fa\u011f\u0131 Do\u011fru K\u00f6pek. Plank duru\u015funda t\u00fcm v\u00fccudunun ve \u00f6zellikle kar\u0131n b\u00f6lgenin \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedebilirsin. Ard\u0131ndan nefesine odaklanarak duru\u015funu de\u011fi\u015ftirmelisin. Plank duru\u015fundan Chaturanga Push-Up formuna ge\u00e7erken kollar\u0131n\u0131 dirseklerinden b\u00fckerek \u00fcst v\u00fccudunu yava\u015f\u00e7a yere yakla\u015ft\u0131rmal\u0131s\u0131n, s\u0131rt\u0131n\u0131n hala d\u00fcmd\u00fcz duruyor oldu\u011fundan emin ol. Bir sonraki (Yukar\u0131 Do\u011fru K\u00f6pek) ad\u0131mda ba\u015f\u0131n yukar\u0131 bakacak \u015fekilde \u00fcst v\u00fccudunu yerden kald\u0131rmal\u0131s\u0131n, bu s\u0131rada g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n ve \u00fcst kollar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 hissedeceksin. Son poz olan A\u015fa\u011f\u0131 Do\u011fru K\u00f6pek\u2019e ge\u00e7erken ayaklar\u0131n\u0131 sa\u011flamca yere koyup kal\u00e7an\u0131 havaya kald\u0131rmal\u0131s\u0131n, ellerin \u00f6nde yerde dururken ba\u015f\u0131n ise kollar\u0131n\u0131n aras\u0131nda a\u015fa\u011f\u0131 do\u011fru bakmal\u0131.<\/p>

Vinyasa Yoga\u2019n\u0131n Faydalar\u0131 Nelerdir?<\/strong><\/h2>

Vinyasa Yoga kendini daha enerjik hissetmeni sa\u011flarken v\u00fccudunun daha rahat hissetmesine ve stres seviyeni azaltmana da yard\u0131m eder. Ak\u0131\u015f Yogas\u0131n\u0131n di\u011fer faydalar\u0131 \u015fu \u015fekilde s\u0131ralanabilir:<\/p>

  • Diren\u00e7 ve g\u00fc\u00e7 kazan\u0131m\u0131: <\/strong>Vinyasa Yoga olduk\u00e7a zorlay\u0131c\u0131 pozlar\u0131 h\u0131zl\u0131 bir \u015fekilde yapman\u0131 gerektirdi\u011finden fitness seviyeni geli\u015ftirir ve daha g\u00fc\u00e7l\u00fc kaslara sahip olman\u0131 sa\u011flayabilir.<\/li>\n\n
  • Denge: <\/strong>Yoga genel olarak dengeni geli\u015ftiren bir egzersiz. Fakat Vinyasa Yoga al\u0131\u015f\u0131lagelmi\u015f yogadan daha karma\u015f\u0131k rutinlere sahip oldu\u011fu i\u00e7in dengeni geli\u015ftirmen konusunda \u00f6zellikle yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n\n
  • Kardiyo:<\/strong> S\u00fcrekli hareket halinde oldu\u011fun h\u0131zl\u0131 bir tempoda fiziksel olarak s\u0131n\u0131rlar\u0131n\u0131 zorlad\u0131\u011f\u0131n i\u00e7in ak\u0131\u015f yogas\u0131 hafif bir kardiyo egzersizi olarak ideal olabilir.<\/li>\n\n
  • Stres ve anksiyeteye yard\u0131mc\u0131: <\/strong>Yoga yaparken hareketler esnas\u0131nda nefesine odaklanarak bir meditasyon halinde oldu\u011fun i\u00e7in stres seviyen d\u00fc\u015fer ve anksiyetelerine ba\u015f etmen kolayla\u015f\u0131r.<\/li><\/ul>

    Vinyasa i\u00e7erisinde olduk\u00e7a \u00e7e\u015fitlilik bar\u0131nd\u0131ran bir yoga t\u00fcr\u00fc. E\u011fer s\u00fcrekli ayn\u0131 rutinde olmay\u0131 sevmiyorsan antrenmanlar\u0131nda farkl\u0131l\u0131k ar\u0131yorsan, dinamik bir yoga deneyimi istiyorsan ve kendine \u00f6zel programlar yaratma fikri sana cazip geliyorsa Vinyasa Yoga\u2019ya bir \u015fans vermelisin.<\/p>

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    \n Oylama Yap<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

    Yoga pek fazla avantaja sahip olan sadece v\u00fccudunu de\u011fil zihnini de g\u00fc\u00e7lendiren zarif bir egzersiz. \u0130zledi\u011fin rutine ve arkas\u0131ndaki felsefelere…<\/p>\n","protected":false},"author":990005,"featured_media":4716,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[461,127,1023,1025,1024,1026,1027],"class_list":["post-4715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness","tag-extreme-outdoor","tag-extreme-outdoor-blog","tag-vinyasa-yoga","tag-vinyasa-yoga-nasil-yapilir","tag-vinyasa-yoga-nedir","tag-vinyasa-yoganin-faydalari","tag-vinyasa-yoganin-faydalari-nelerdir"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/4715","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=4715"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/4715\/revisions"}],"predecessor-version":[{"id":4719,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/4715\/revisions\/4719"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/4716"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=4715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=4715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=4715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}