{"id":7728,"date":"2026-10-12T23:51:19","date_gmt":"2026-10-12T21:51:19","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&p=7728"},"modified":"2026-10-12T23:51:19","modified_gmt":"2026-10-12T21:51:19","slug":"kobra","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kobra\/","title":{"rendered":"Kobra"},"content":{"rendered":"

Kobra, y\u00fcz\u00fcst\u00fc yat\u0131p geriye b\u00fck\u00fclerek yap\u0131lan bir yoga duru\u015fudur. Pelvisin ve bacaklar\u0131n yerde destekli kal\u0131rken g\u00f6\u011fs\u00fcn\u00fc kald\u0131r\u0131rs\u0131n. S\u0131rt kaslar\u0131 kald\u0131r\u0131\u015fa katk\u0131da bulunur ve ellerin daha y\u00fcksek bir konuma ge\u00e7mene yard\u0131mc\u0131 olabilir. Kollar\u0131n\u0131 ne kadar d\u00fczle\u015ftirece\u011fin, rahat\u00e7a ula\u015fabildi\u011fin y\u00fcksekli\u011fe ba\u011fl\u0131d\u0131r.<\/p>\n

Kedi-inek hareketi<\/a>, eller ve dizler \u00fczerinde s\u0131rt\u0131 s\u0131rayla yuvarlamay\u0131 ve a\u00e7may\u0131 i\u00e7erir. A\u015fa\u011f\u0131 bakan k\u00f6pek<\/a>, kal\u00e7alar\u0131 yukar\u0131 ve geriye g\u00f6ndererek v\u00fccut konumunu de\u011fi\u015ftirir. Her birinin ba\u015flang\u0131\u00e7 konumunu bulmak i\u00e7in zaman ay\u0131rarak bu pozlar\u0131 ayn\u0131 yoga ak\u0131\u015f\u0131 i\u00e7inde uygulayabilirsin.<\/p>\n

Do\u011fru uygulama<\/span><\/h2>\n

Kobra, pelvisin minder \u00fczerinde kal\u0131rken g\u00f6\u011fs\u00fcn\u00fc kald\u0131rmanla ba\u015flar. Kollar\u0131n\u0131 mutlaka d\u00fczle\u015ftirmeye \u00e7al\u0131\u015fmadan, ellerinden az destek alarak pozu al\u00e7ak tutabilirsin.<\/p>\n

Bacaklar\u0131n rahat\u00e7a birbirine yak\u0131n veya yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k olacak \u015fekilde y\u00fcz\u00fcst\u00fc yat. Ayaklar\u0131n\u0131 geriye uzat ve avu\u00e7lar\u0131n\u0131 omuzlar\u0131n\u0131n hemen alt\u0131na, dirseklerin geriye bakacak \u015fekilde yerle\u015ftir. Ellerinle destek almadan \u00f6nce g\u00f6\u011f\u00fcs kemi\u011fini \u00f6ne ve yukar\u0131 kald\u0131r. Pelvisini mat ile temas h\u00e2linde tut.<\/p>\n

Al\u00e7ak kobra i\u00e7in dirseklerini belirgin bi\u00e7imde b\u00fck\u00fcl\u00fc b\u0131rak ve ellerinle yaln\u0131zca hafif\u00e7e bast\u0131r. Daha fazla y\u00fckselmek i\u00e7in geriye b\u00fck\u00fclmeyi rahat bir aral\u0131kta tutarken avu\u00e7lar\u0131na uygulad\u0131\u011f\u0131n bas\u0131nc\u0131 kademeli olarak art\u0131r. G\u00f6rselde daha y\u00fcksek bir konum g\u00f6sterilir; bu zorunlu bir biti\u015f noktas\u0131 de\u011fildir. G\u00f6\u011fs\u00fcn y\u00fckselirken boynunun s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131n\u0131 takip etmesine izin ver. Pozu tutarken nefes almaya devam et, ard\u0131ndan dirseklerini b\u00fckerek g\u00f6\u011fs\u00fcn\u00fc yava\u015f\u00e7a indir. Uyluklar\u0131n\u0131 ve pelvisini kald\u0131r\u0131rsan farkl\u0131 bir yoga duru\u015funa ge\u00e7mi\u015f olursun.<\/p>\n

G\u00f6\u011fs\u00fcn y\u00fckselirken bacaklar\u0131n\u0131 mat boyunca arkana uzat\u0131lm\u0131\u015f tut ve ayak parmaklar\u0131n\u0131n d\u00fcz arkaya bakmas\u0131n\u0131 sa\u011fla. Dizlerini birbirine s\u0131k\u0131\u015ft\u0131rmadan ayaklar\u0131n aras\u0131nda bo\u015fluk b\u0131rakabilirsin. \u0130ki avucunu da mat\u0131n \u00fczerinde d\u00fcz tut; b\u00f6ylece dirseklerin geriye giderken ellerin kaymaz.<\/p>\n

Al\u00e7ak versiyonda ellerinin zemine uygulad\u0131\u011f\u0131 bas\u0131nc\u0131 k\u0131sa s\u00fcreli\u011fine azaltmak, g\u00f6\u011fs\u00fcn\u00fc s\u0131rt kaslar\u0131nla m\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131 yoksa yaln\u0131zca ellerinle mi yukar\u0131 itti\u011fini kontrol etmeni sa\u011flar. Bu kontrol s\u0131ras\u0131nda yere yak\u0131n kal. Ellerinle uygulad\u0131\u011f\u0131n bas\u0131nc\u0131 kademeli olarak art\u0131r ve geriye b\u00fck\u00fclmek i\u00e7in belini zorlad\u0131\u011f\u0131n\u0131 hissedersen dur. \u0130nerken kollar\u0131n\u0131 gev\u015fetmeden \u00f6nce g\u00f6\u011f\u00fcs kemi\u011finin mata yakla\u015fmas\u0131na izin ver; g\u00f6\u011fs\u00fcn\u00fc d\u00fc\u015f\u00fcr\u00fcp \u00e7enenle kendini durdurmaya \u00e7al\u0131\u015fma.<\/p>\n

Videolu anlat\u0131m<\/span><\/h3>\n
Cobra Pose, Yoga with Sandra Carson<\/div><\/div>
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