Orijinal Yoga Sistemi\u2019nde uygulanan \u00f6zel nefes ve v\u00fccut egzersizleri a\u00e7l\u0131k ve susuzluk hissini azalt\u0131yor, dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131yor, v\u00fccudun \u015feker dengesini koruyor, enerjiyi y\u00fckseltiyor. \u00dcstelik t\u00fcm bunlar herkesin yapabilece\u011fi kadar basit tekniklerle ger\u00e7ekle\u015fiyor.<\/p>\n
Uluslararas\u0131 Yoga Federasyonu (UYF) Ba\u015fkan\u0131 Akif Manaf, “Orijinal Yoga Sistemi evrensel bir spordur, \u00e7ok sa\u011fl\u0131kl\u0131d\u0131r, herkesin faydalanmas\u0131 i\u00e7in \u00e7abal\u0131yoruz” diyerek \u015fu a\u00e7\u0131klamay\u0131 yapt\u0131:<\/p>\n
“Uygulanan \u00f6zel tekniklerle Oru\u00e7 tutmay\u0131 kolayla\u015ft\u0131rmak, bu d\u00f6nemde de\u011fi\u015fen g\u00fcnl\u00fck ya\u015fant\u0131y\u0131 daha rahat ve sa\u011fl\u0131kl\u0131 ge\u00e7irmek m\u00fcmk\u00fcn. Ayr\u0131ca teknikleri d\u00fczenli uygulayan ki\u015finin konsantrasyon sorunu ortadan kalkaca\u011f\u0131ndan yapt\u0131\u011f\u0131 ibadetlerden daha fazla verim alacakt\u0131r. Orijinal Yoga Sistemi sinir sistemine \u00e7ok faydal\u0131d\u0131r. Oru\u00e7 tutan baz\u0131 ki\u015filerde g\u00f6r\u00fclen sinirsel ve psikolojik gerilimin at\u0131lmas\u0131n\u0131 sa\u011flar. Ki\u015fiyi rahatlatan, gev\u015feten ve gerilimini alan teknikler uygulan\u0131r. Duygu durumunu d\u00fczeltir. Ayr\u0131ca iftar ve sahurda a\u015f\u0131r\u0131 ve ani yemek yenirse sindirim ve tansiyon problemleri ortaya \u00e7\u0131kmaktad\u0131r. Orijinal Yoga Sistemi, sindirim sisteminde kurulan genel bir dengeyle a\u00e7l\u0131\u011f\u0131 ve susuzlu\u011fu giderir. Sindirim fonksiyonlar\u0131 d\u00fczene girer. Ki\u015fi uzun s\u00fcre a\u00e7 kalmaya al\u0131\u015f\u0131k olmad\u0131\u011f\u0131nda, oru\u00e7 a\u00e7\u0131l\u0131rken olu\u015fabilecek a\u015f\u0131r\u0131 yeme iste\u011fi ve sindirim rahats\u0131zl\u0131klar\u0131 \u00f6nlenir. Fazla yemek bedeni oldu\u011fu kadar zihni de yorar. Zihinsel bulan\u0131kl\u0131k ve karars\u0131zl\u0131k olu\u015fturur. Oru\u00e7 ise hem bedensel hem zihinsel detoks, bir mola ayn\u0131 zamanda. Tam da bu d\u00f6nemde uygulanacak \u00f6zel teknikler ile enerjiyi y\u00fckseltmek, fark\u0131ndal\u0131\u011f\u0131 art\u0131rmak ve ibadetin daha da derinle\u015fmesini sa\u011flamak m\u00fcmk\u00fcn. Y\u00fcce bir gaye i\u00e7in yeme iste\u011fini engelleyenler, bu nefes ve egzersizlerden kolayl\u0131kla faydalanabilirler.”<\/p>\n
Oru\u00e7 tutmay\u0131 kolayla\u015ft\u0131ran teknikler:<\/p>\n
1- Uddiyana Banda (Kar\u0131n Kilidi Tekni\u011fi)<\/p>\n
Ayakta bacaklar 50 cm kadar aral\u0131k, dizler b\u00fck\u00fcl\u00fc ve eller dizlerin \u00fczerinde olacak<\/p>\n
\u015fekilde durulur. Derin nefes al\u0131n\u0131r ve kar\u0131n m\u00fcmk\u00fcn olan kadar i\u00e7e \u00e7ekilerek nefes<\/p>\n
verilir. \u00c7ene g\u00f6\u011fse yakla\u015ft\u0131r\u0131l\u0131r ve nefes zorlanmadan 3-5 sn. tutulur. Nefesi<\/p>\n
almadan \u00f6nce kar\u0131n kaslar\u0131 gev\u015fetilir ve nefes tekrar al\u0131n\u0131r. Normal nefes ile<\/p>\n
dinlenerek, tekni\u011fi 6-8 kez tekrarlarlay\u0131n\u0131z.<\/p>\n
2- Nauli (Kar\u0131n Kas\u0131lmas\u0131 Tekni\u011fi)<\/p>\n
Ayakta bacaklar 50 cm kadar aral\u0131k, dizler b\u00fck\u00fcl\u00fc ve eller dizlerin \u00fczerinde olacak<\/p>\n
\u015fekilde durulur. Derin nefes al\u0131n\u0131r ve a\u011f\u0131zdan tam \u015fekilde verilir. Nefes tutulur, \u00e7ene<\/p>\n
g\u00f6\u011fse yakla\u015ft\u0131r\u0131l\u0131r. Kar\u0131n kaslar\u0131 sa\u011fa sola do\u011fru hareket ettirilir. Nefesi almadan<\/p>\n
\u00f6nce kar\u0131n kaslar\u0131 gev\u015fetilir ve nefes al\u0131n\u0131r. Normal nefes ile dinlenerek, tekni\u011fi 6-8<\/p>\n
kez tekrarlarlay\u0131n\u0131z.<\/p>\n
3- Supta Pavana Muktasana (S\u0131rt \u00dcst\u00fc Hava \u00c7\u0131karma Tekni\u011fi)<\/p>\n
S\u0131rt \u00fcst\u00fc uzan\u0131n, ilk \u00f6nce sa\u011f baca\u011f\u0131 b\u00fckerek uylu\u011fu g\u00f6\u011fse yakla\u015ft\u0131r\u0131n. Elleri diz<\/p>\n
alt\u0131nda kenetleyin, sa\u011f dizinizi burnunuza de\u011fecek \u015fekilde \u00e7ekin. 15- 30 sn kal\u0131n.<\/p>\n
Ayn\u0131 duru\u015fu sol taraftan uygulay\u0131n. 3-5 tur uygulayabilirsiniz.<\/p>\n
4- Garbhasana (Cenin Duru\u015fu Tekni\u011fi)<\/p>\n
S\u0131rt\u00fcst\u00fc uzan\u0131n. Nefes al\u0131rken bacaklar\u0131n\u0131z\u0131 birle\u015ftirin.Nefes verirken bacaklar\u0131<\/p>\n
b\u00fckerek, uyluklar\u0131 g\u00f6\u011fse yak\u0131nla\u015ft\u0131r\u0131n. Elleri kenetleyin, dizlerin alt\u0131ndan tutun ve<\/p>\n
burnunuzu dizlerin aras\u0131na yerle\u015ftirin. 10-15 sn. kal\u0131n. 3 tur uygulayabilirsiniz.<\/p>\n
5- Vacrasana (Y\u0131ld\u0131r\u0131m Duru\u015fu Tekni\u011fi)<\/p>\n
Diz \u00fcst\u00fc oturun. Konsantre olun, zihninizi kar\u0131n b\u00f6lgesine yo\u011funla\u015ft\u0131r\u0131n 1- 2 dk.<\/p>\n
kal\u0131n.<\/p>\n
6- \u015eitali Pranayama (Nefes Tekni\u011fi)<\/p>\n
Dudaklar O bi\u00e7iminde, dil k\u0131vr\u0131l\u0131larak d\u0131\u015far\u0131 \u00e7\u0131kar\u0131l\u0131r. Dilin olu\u015fturdu\u011fu kanaldan<\/p>\n
hava i\u00e7e \u00e7ekilir. Susuzluk ve a\u00e7l\u0131k hissi hafifletilir. A\u011f\u0131z kokusu giderilir. Beden \u0131s\u0131s\u0131<\/p>\n
d\u00fc\u015fer ve s\u0131caklara dayanmak kolayla\u015f\u0131r.<\/p>\n
7- \u015eitakari Pranayama (Nefes Tekni\u011fi)<\/p>\n
Di\u015fler bir arada tutulur. Dudaklar\u0131n\u0131z\u0131 aralayarak di\u015flerinizi g\u00f6sterin. Dilinizi di\u015flerin<\/p>\n
aras\u0131ndan \u00e7\u0131kar\u0131n ve havay\u0131 \u201csss\u201d sesiyle \u00e7ekin. A\u011fz\u0131n\u0131z\u0131 kapat\u0131p burundan verin.<\/p>\n
A\u015f\u0131r\u0131 safra salg\u0131lanmas\u0131 halinde \u00e7ok faydal\u0131d\u0131r. Sindirim sistemini geli\u015ftirir,<\/p>\n
susuzluk giderilir.<\/p>\n
8- Sadanta Pranayama (Nefes Tekni\u011fi)<\/p>\n
Di\u015fler birarada tutulur. Dudaklar\u0131 aralayarak di\u015fleri g\u00f6sterin. Di\u015flerin aras\u0131ndan<\/p>\n
\u201csss\u201d sesiyle \u00e7ekin. A\u011fz\u0131n\u0131z\u0131 kapat\u0131p burundan verin. A\u015f\u0131r\u0131 safra salg\u0131lanmas\u0131<\/p>\n
halinde \u00e7ok faydal\u0131d\u0131r. Sindirim sistemini geli\u015ftirir, susuzluk giderilir.<\/p>\n
9- Nadi \u015eodhana Pranayama (Nefes Tekni\u011fi)<\/p>\n
Sol burun deli\u011finden nefes al\u0131n\u0131r, sa\u011f burun deli\u011finden verilir, sa\u011f burun<\/p>\n
deli\u011finden al\u0131n\u0131r ve sol burun deli\u011finden nefesin verilmesi \u015feklinde uygulan\u0131r.<\/p>\n
Tekni\u011fin genel ar\u0131nd\u0131r\u0131c\u0131 ve dengeleyici etkisi vard\u0131r. Sinirler ge\u015fer ve gerginlik<\/p>\n
at\u0131l\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
OR\u0130J\u0130NAL YOGA S\u0130STEM\u0130\u2019NDE UYGULANAN \u00d6ZEL NEFES VE V\u00dcCUT EGZERS\u0130ZLER\u0130 A\u00c7LIK VE SUSUZLUK H\u0130SS\u0130N\u0130 AZALTIYOR, DAYANIKLILI\u011eI ARTIRIYOR, V\u00dcCUDUN \u015eEKER DENGES\u0130N\u0130 KORUYOR, ENERJ\u0130Y\u0130 Y\u00dcKSELT\u0130YOR. \u00dcSTEL\u0130K T\u00dcM BUNLAR HERKES\u0130N YAPAB\u0130LECE\u011e\u0130 KADAR BAS\u0130T TEKN\u0130KLERLE GER\u00c7EKLE\u015e\u0130YOR.<\/p>\n","protected":false},"author":1,"featured_media":157989,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[657],"tags":[12035,1018,192,33306,9653,6233,10003,14387],"class_list":["post-157988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor","tag-kolay","tag-daha","tag-ile","tag-orijinal","tag-oruc","tag-sistemi","tag-tutmak","tag-yoga"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/orijinal-yoga-sistemi-ile-oruc-tutmak-daha-kolay_1070e57.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-F6c","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/157988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=157988"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/157988\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/157989"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=157988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=157988"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=157988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}