{"id":7782,"date":"2026-09-26T04:19:12","date_gmt":"2026-09-26T02:19:12","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7782"},"modified":"2026-09-26T04:19:12","modified_gmt":"2026-09-26T02:19:12","slug":"asagi-bakan-kopek","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/asagi-bakan-kopek\/","title":{"rendered":"A\u015fa\u011f\u0131 bakan k\u00f6pek"},"content":{"rendered":"<p>A\u015fa\u011f\u0131 bakan k\u00f6pek, v\u00fccudun ters V \u015fekli olu\u015fturdu\u011fu bir yoga pozudur. Ellerinden ve ayaklar\u0131ndan destek alarak kal\u00e7alar\u0131n\u0131 yukar\u0131 ve geriye kald\u0131r\u0131rs\u0131n. Kollar\u0131n ve omuzlar\u0131n \u00fcst g\u00f6vdeni desteklerken bacaklar\u0131n\u0131n arkas\u0131nda gerilme hissedebilirsin. Poza ge\u00e7menin bir yolu y\u00fcksek plank pozisyonundan ba\u015flamakt\u0131r.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7230\">Kedi-inek hareketinde<\/a> oldu\u011fu gibi ellerin ve dizlerin \u00fczerinde de ba\u015flayabilirsin. Yerde yap\u0131lan ba\u015fka bir yoga egzersizi, pelvisin matta kal\u0131rken g\u00f6\u011fs\u00fcn\u00fc kald\u0131rd\u0131\u011f\u0131n <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7728\">kobra pozudur<\/a>. A\u015fa\u011f\u0131 bakan k\u00f6pekte dizlerini tamamen d\u00fczle\u015ftirmen veya topuklar\u0131n\u0131 yere de\u011fdirmen gerekmez.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Bu pozda ama\u00e7 topuklar\u0131n\u0131 zorla yere bast\u0131rmak de\u011fil, kal\u00e7an\u0131 y\u00fckseltip s\u0131rt\u0131n\u0131 uzatmakt\u0131r. Ellerin yere sa\u011flam basarken dizlerini b\u00fckerek bu konumu bulabilirsin.<\/p>\n<p>Ellerini yakla\u015f\u0131k omuz geni\u015fli\u011finde yerle\u015ftir ve parmaklar\u0131n\u0131 a\u00e7. Y\u00fcksek plank konumundan avu\u00e7lar\u0131nla yere bast\u0131r ve kal\u00e7alar\u0131n\u0131 yukar\u0131 ve geriye hareket ettir. D\u00f6rt ayak \u00fczerinde ba\u015fl\u0131yorsan dizlerini kald\u0131rmadan \u00f6nce ayak parmaklar\u0131n\u0131 k\u0131v\u0131r\u0131p yere bas. Ayaklar\u0131n yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde olmal\u0131d\u0131r.<\/p>\n<p>Ellerinle bast\u0131rmay\u0131 s\u00fcrd\u00fcr ve s\u0131rt\u0131n\u0131 uzat. Bacaklar\u0131n\u0131 d\u00fczle\u015ftirmek s\u0131rt\u0131n\u0131 yuvarlamana veya a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00f6ne, ellerinin \u00fczerine kayd\u0131rmana neden oluyorsa dizlerini b\u00fck. Topuklar\u0131n\u0131n zorlamadan yere do\u011fru al\u00e7almas\u0131na izin ver. Ba\u015f\u0131n\u0131 \u00fcst kollar\u0131n\u0131n aras\u0131nda tut ve boynunu gev\u015fet.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131n\u0131 avu\u00e7lar\u0131na ve parmak k\u00f6klerine e\u015fit da\u011f\u0131t. Yaln\u0131zca ellerinin d\u0131\u015f kenarlar\u0131na y\u00fcklenmekten veya dirseklerini geriye do\u011fru a\u015f\u0131r\u0131 b\u00fckmekten ka\u00e7\u0131n. K\u00fcrek kemiklerinin kollar\u0131nla birlikte serbest\u00e7e hareket etmesine izin ver.<\/p>\n<p>Pozu tutarken d\u00fczenli nefes al. Bitirmek i\u00e7in dizlerini b\u00fck ve yava\u015f\u00e7a yere indir. G\u00f6rseldeki gibi y\u00fcksek planka da d\u00f6nebilirsin: kal\u00e7alar\u0131n\u0131 g\u00f6vdenle ayn\u0131 hizaya gelene kadar indirirken omuzlar\u0131n\u0131 \u00f6ne ta\u015f\u0131. Ellerinle ayaklar\u0131n\u0131n aras\u0131ndaki mesafeyi ayarlaman gerekiyorsa \u00f6nce dizlerini yere indir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FEYuJRSf0JaM%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/EYuJRSf0JaM\" \/><meta itemprop=\"duration\" content=\"PT2M5S\" \/><meta itemprop=\"uploadDate\" content=\"2010-01-29T13:03:49Z\" \/><meta itemprop=\"name\" content=\"How to Do the Downward Facing Dog Pose\" \/><meta itemprop=\"description\" content=\"Full Playlist: https:\/\/www.youtube.com\/playlist?list=PLLALQuK1NDrjAUHw4GgGBDdXzH5ka3Il7 - - Watch more How to Do Yoga Poses videos: http:\/\/www.howcast.com\/videos\/385-How-to-Do-the-Downward-Facing-Dog-Pose Ever watch a dog stretch? Then you already have a good idea of what this pose looks like\u2014and how handy it can be for digging up bones. Step 1: Kneel on mat Kneel down on the mat on your hands and knees. Spread your fingers and align your wrists parallel to the front edge of the mat. Tip It&#039;s easier to align your hands properly if you visualize a straight line passing from the crease at the base of one wrist to the crease of the other. Step 2: Lift hips up &amp; back Curl your toes under and lift your hips up and back, straightening your legs and bringing yourself into an upside-down, V-shaped position. There should be a 90-degree angle between your legs and your torso, and your arms should extend to the ground at the same angle as your spine. Tip If your hamstrings are less flexible, you may need to bend your knees to lift your hips up and back. If your shoulders are less flexible, you may not be able to extend the arms fully. Only go as far as what your body will allow. Step 3: Keep head aligned Keep your head aligned between your arms so you&#039;re looking at your thighs\u2014don&#039;t let it hang down or try to raise it up. Step 4: Deepen pose To deepen the pose, raise your heels up slightly, lengthen your spine as you press your chest a little closer to your thighs, and then lower your heels to the mat. Tip If you want some extra stretching for your calf muscles, simply bend one leg at a time so you&#039;re bearing more weight on the opposite leg, and then switch. Alternate a few times. Step 5: Breathe Breathe deeply and evenly, focusing on expanding your chest on the inhale, and scooping the belly in on the exhale. Step 6: Hold pose Hold the pose for 5 to 10 breaths and come out of it when you are ready. Step 7: Release pose Release the pose by lowering your knees back to the mat. Good dog. Did You Know? A dog&#039;s musculature is similar to a human&#039;s, but\u2014unlike a human&#039;s\u2014its upper body muscles bear half the weight of its entire body.\"><div class=\"lyte-wrapper\" title=\"How to Do the Downward Facing Dog Pose\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_EYuJRSf0JaM\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_EYuJRSf0JaM\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FEYuJRSf0JaM%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do the Downward Facing Dog Pose<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/EYuJRSf0JaM\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FEYuJRSf0JaM%2F0.jpg\" alt=\"How to Do the Downward Facing Dog Pose\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">D\u00f6rt ayak \u00fczerinde veya y\u00fcksek plankta ba\u015fla; parmaklar\u0131n a\u00e7\u0131k olacak \u015fekilde ellerini omuz geni\u015fli\u011finde yere yerle\u015ftir.<\/p>\n<p class=\"num\">D\u00f6rt ayak \u00fczerinde ba\u015fl\u0131yorsan \u00f6nce ayak parmaklar\u0131n\u0131 k\u0131v\u0131r\u0131p yere bas. Avu\u00e7lar\u0131nla yere bast\u0131r ve kal\u00e7alar\u0131n\u0131 yukar\u0131 ve geriye g\u00f6nderirken dizlerini kald\u0131r.<\/p>\n<p class=\"num\">Ayaklar\u0131n\u0131 yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde tut ve s\u0131rt\u0131n\u0131 d\u00fcz tutabilmek i\u00e7in gerekti\u011fi kadar dizlerini b\u00fck.<\/p>\n<p class=\"num\">Ba\u015f\u0131n\u0131 \u00fcst kollar\u0131n\u0131n aras\u0131nda gev\u015fek b\u0131rak ve topuklar\u0131n\u0131 yaln\u0131zca rahat edebildi\u011fin kadar indir.<\/p>\n<p class=\"num\">Nefes almaya devam et, ard\u0131ndan yere d\u00f6nmek i\u00e7in dizlerini b\u00fck veya ak\u0131c\u0131 bi\u00e7imde y\u00fcksek planka geri ge\u00e7.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Topuklar\u0131n\u0131 zorla yere bast\u0131rmaya \u00e7al\u0131\u015fmak s\u0131rt\u0131n\u0131 yuvarlayabilir ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 \u00f6ne kayd\u0131rabilir. S\u0131rt\u0131n\u0131 d\u00fcz tutmana yard\u0131mc\u0131 oluyorsa topuklar\u0131n\u0131 yukar\u0131da tut ve dizlerini biraz daha b\u00fck.<\/p>\n<p>G\u00f6\u011fs\u00fcn\u00fcn omuzlar\u0131n\u0131n aras\u0131na \u00e7\u00f6kmesine izin verme. G\u00f6\u011fs\u00fcn\u00fc olabildi\u011fince a\u015fa\u011f\u0131 itmeye \u00e7al\u0131\u015fmadan ellerinle bast\u0131rmaya devam et. Planka d\u00f6nerken kal\u00e7alar\u0131n\u0131n sarkmas\u0131na izin vermeden omuzlar\u0131n\u0131 ellerinin \u00fczerine getirebilece\u011fin kadar yava\u015f hareket et.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Yoga duru\u015flar\u0131n\u0131 inceleyen birka\u00e7 laboratuvar \u00e7al\u0131\u015fmas\u0131na a\u015fa\u011f\u0131 bakan k\u00f6pek de d\u00e2hil edilmi\u015ftir. Bu \u00e7al\u0131\u015fmalarda tek seans s\u0131ras\u0131nda g\u00f6z i\u00e7i bas\u0131nc\u0131 veya kas aktivitesi \u00f6l\u00e7\u00fclm\u00fc\u015ft\u00fcr. Dolay\u0131s\u0131yla sonu\u00e7lar, d\u00fczenli uygulaman\u0131n zaman i\u00e7inde neyi de\u011fi\u015ftirdi\u011fini de\u011fil, duru\u015f s\u0131ras\u0131nda neler oldu\u011funu g\u00f6sterir.<\/p>\n<p>2015 tarihli bir \u00e7al\u0131\u015fmada, glokomu olan 10 ki\u015fi ile g\u00f6zleri sa\u011fl\u0131kl\u0131 10 ki\u015fi, ba\u015f\u0131n a\u015fa\u011f\u0131da oldu\u011fu 4 yoga duru\u015funu her biri 2 dakika olacak \u015fekilde korudu. G\u00f6z i\u00e7i bas\u0131nc\u0131n\u0131 en fazla art\u0131ran duru\u015f a\u015fa\u011f\u0131 bakan k\u00f6pekti; bas\u0131n\u00e7 her iki grupta da yakla\u015f\u0131k 17 mmHg&#8217;den 28\u201329 mmHg&#8217;ye \u00e7\u0131kt\u0131. Kat\u0131l\u0131mc\u0131lar do\u011frulup oturduktan sonra bas\u0131n\u00e7 2 dakika i\u00e7inde ba\u015flang\u0131\u00e7 d\u00fczeyine d\u00f6nd\u00fc. Ancak \u00e7al\u0131\u015fma, bu k\u0131sa s\u00fcreli art\u0131\u015flar\u0131n glokomu olan ki\u015filerde zarara yol a\u00e7\u0131p a\u00e7mad\u0131\u011f\u0131n\u0131 incelemedi.<span id='quelle-1-7782' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/asagi-bakan-kopek\/#quelle-bottom-1-7782' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Yoga deneyimi olan sa\u011fl\u0131kl\u0131 22 gen\u00e7 yeti\u015fkinle yap\u0131lan 2023 tarihli bir \u00e7al\u0131\u015fmada, kronik bel a\u011fr\u0131s\u0131 i\u00e7in s\u0131kl\u0131kla \u00f6nerilen 16 duru\u015f s\u0131ras\u0131nda kar\u0131n, bel ve kal\u00e7an\u0131n yan taraf\u0131ndaki kaslar\u0131n aktivitesi \u00f6l\u00e7\u00fcld\u00fc. A\u015fa\u011f\u0131 bakan k\u00f6pekte bu kaslar\u0131n tamam\u0131, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=7230\">kedi-inek hareketine<\/a> benzer \u015fekilde, maksimum aktivitelerinin %20&#8217;sinin alt\u0131nda kald\u0131. Kar\u015f\u0131la\u015ft\u0131rma i\u00e7in, tekne duru\u015funda kar\u0131n kaslar\u0131n\u0131n aktivitesi %50&#8217;yi a\u015ft\u0131.<span id='quelle-2-7782' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/asagi-bakan-kopek\/#quelle-bottom-2-7782' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>Deneyimli 8 uygulay\u0131c\u0131yla yap\u0131lan bir g\u00fcne\u015fe selam \u00e7al\u0131\u015fmas\u0131nda, serideki ters V duru\u015fu s\u0131ras\u0131nda geni\u015f s\u0131rt kas\u0131 (latissimus dorsi) maksimum aktivitesinin %34,6&#8217;s\u0131na ula\u015ft\u0131. Bu duru\u015f, rectus abdominis kas\u0131nda da serinin en y\u00fcksek aktivitesini olu\u015fturdu; ancak de\u011fer yaln\u0131zca %22,8&#8217;e ula\u015ft\u0131.<span id='quelle-3-7782' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/asagi-bakan-kopek\/#quelle-bottom-3-7782' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>12&#8217;si kad\u0131n olan deneyimli 13 yoga uygulay\u0131c\u0131s\u0131yla yap\u0131lan 2018 tarihli bir \u00e7al\u0131\u015fmada, 5 duru\u015fta 5 bacak kas\u0131n\u0131n aktivitesi \u00f6l\u00e7\u00fcld\u00fc. A\u015fa\u011f\u0131 bakan k\u00f6pekte bunlar aras\u0131nda en aktif olan, kaval kemi\u011finin \u00f6n\u00fcndeki kas (tibialis anterior) oldu. A\u011fa\u00e7 duru\u015fu gibi tek bacak \u00fczerinde denge gerektiren duru\u015flarla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, bald\u0131r, arka uyluk ve kal\u00e7an\u0131n yan taraf\u0131ndaki kaslar\u0131n aktivitesi d\u00fc\u015f\u00fckt\u00fc.<span id='quelle-4-7782' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/asagi-bakan-kopek\/#quelle-bottom-4-7782' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7788,"parent":0,"template":"","meta":[],"muskelgruppe":[1646,1639,1636],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":25378,"equipment":5020,"muscles":[5280,5282,5325],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":null},"yoast_head":"<title>A\u015fa\u011f\u0131 bakan k\u00f6pek | Training.fit<\/title>\n<meta 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