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    A - 2dk. - en Onemliler, Her Gun Kesin A1. Asagi Bakan Ordek - Downward Facing Dog

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    hill_rws407
    The document provides instructions for various yoga poses, including downward facing dog, triangle pose, seated forward bend, tree pose, warrior poses 1 and 2, bridge pose, child's pose, and plank. Each pose is described, including how to get into the proper form and alignment and how long to hold the pose. The poses target different areas of the body, from the legs and core to the hips, back, and sides, and are presented at different skill levels from beginner to more advanced.

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    A - 2dk. - en Onemliler, Her Gun Kesin A1. Asagi Bakan Ordek - Downward Facing Dog

    Uploaded by

    hill_rws407
    48 views9 pages
    The document provides instructions for various yoga poses, including downward facing dog, triangle pose, seated forward bend, tree pose, warrior poses 1 and 2, bridge pose, child's pose, and plank. Each pose is described, including how to get into the proper form and alignment and how long to hold the pose. The poses target different areas of the body, from the legs and core to the hips, back, and sides, and are presented at different skill levels from beginner to more advanced.

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    best yoga exercises

    Original Title

    Yoga

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    The document provides instructions for various yoga poses, including downward facing dog, triangle pose, seated forward bend, tree pose, warrior poses 1 and 2, bridge pose, child's pose, and plank. Each pose is described, including how to get into the proper form and alignment and how long to hold the pose. The poses target different areas of the body, from the legs and core to the hips, back, and sides, and are presented at different skill levels from beginner to more advanced.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    48 views9 pages

    A - 2dk. - en Onemliler, Her Gun Kesin A1. Asagi Bakan Ordek - Downward Facing Dog

    Uploaded by

    hill_rws407
    The document provides instructions for various yoga poses, including downward facing dog, triangle pose, seated forward bend, tree pose, warrior poses 1 and 2, bridge pose, child's pose, and plank. Each pose is described, including how to get into the proper form and alignment and how long to hold the pose. The poses target different areas of the body, from the legs and core to the hips, back, and sides, and are presented at different skill levels from beginner to more advanced.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    A – 2dk.

    – En onemliler, her gun kesin

    A1. Asagi bakan Ordek - Downward Facing Dog

    Downward Dog is used in most yoga practices and yoga classes and it stretches and strengthens the

    entire body. I always say, “a down dog a day keeps the doctor away.”

    How to do it: Come on to all fours with your wrists under your shoulders and knees under your hips.

    Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your

    heels.

    Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs

    while keeping your hips back. Walk your hands forward to give yourself more length if you need to.

    Press firmly through your palms and rotate the inner elbows towards each other. Hollow out the

    abdominals and keep engaging your legs to keep the torso moving back towards the thighs. Hold for 5-

    8 breaths before dropping back to hands and knees to rest.


    A2. Bir eliyle ayagini tutarken diger eliyle yukariya

    uzanan ordek - Triangle

    Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen

    the legs and tone the entire body.

    How to do it: Start standing with your feet one leg's-length apart. Open and stretch your arms to the

    sides at shoulder height. Turn your right foot out 90 degrees and your left toes in about 45 degrees.

    Engage your quadriceps and abdominals as you hinge to the side over your right leg. Place your right

    hand down on your ankle, shin or knee (or a block if you have one) and lift your left arm up to the

    ceiling.

    Turn your gaze up to the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the opposite

    side. Tip: I like to imagine I’m stuck between two narrow walls when I’m in triangle pose.
    A3. Paytak ayaklarini yalamaya calisan ordek -

    Seated Forward Bend

    It’s important to incorporate a forward bend in yoga practice to stretch the hamstrings, lower and upper

    back and sides. Seated forward bend is the perfect fold for everyone to start to open up the body and

    learn to breathe through uncomfortable positions.

    If you feel any sharp pain, you need to back off; but if you feel the tension when you fold forward and

    you can continue to breathe, you will slowly start to loosen up and let go. You can also keep your knees

    bent in the pose as long as the feet stay flexed and together.

    How to do it: Start seated with your legs together, feet firmly flexed and not turning in or out, and your

    hands by your hips. Lift your chest and start to hinge forward from your waist. Engage your lower

    abdominals and imagine your belly button moving towards the top of your thighs.

    Once you hit your maximum, stop and breathe for 8-10 breaths. Make sure your shoulders, head and

    neck are all released.


    B – 2dk. – Biraz ekstra yapmak istiyosan

    B1. Bi turlu camayan ordek - Tree

    Tree is an awesome standing balance for beginners to work on to gain focus and clarity, and learn to

    breathe while standing and keeping the body balanced on one foot.

    How to do it: Start with your feet together and place your right foot on your inner left upper thigh.

    Press your hands in prayer and find a spot in front of you that you can hold in a steady gaze.

    Hold and breathe for 8-10 breaths then switch sides. Make sure you don’t lean in to the standing leg

    and keep your abdominals engaged and shoulders relaxed.

     
    B2. Savasci oldugunu sanan ordek - Warrior 1

    Warrior poses are essential for building strength and stamina in a yoga practice. They give us

    confidence and stretch the hips and thighs while building strength in the entire lower body and core.

    Warrior 1 is a gentle backbend; and a great pose for stretching open the front body (quads, hip flexors,

    psoas) while strengthening the legs, hips, buttocks, core and upper body.

    How to do it: For warrior one, you can take a giant step back with your left foot coming towards a

    lunge, then turn your left heel down and angle your left toes forward 75 degrees.

    Lift your chest and press your palms up overhead. Step forward and repeat on the opposite leg.
    B3. Savasci oldugunu bilen ordek - Warrior 2

    Warrior 2 is an external hip opener and opens up the inner thighs and groin. It's a good starting point

    for many side postures including triangle, extended angle and half moon balance.

    How to do it: Stand with your feet one leg’s-length apart. Turn your right toes out 90 degrees and your

    left toes in 45 degrees. Bend your right knee until it is directly over your right ankle while keeping the

    torso even between the hips.

    Stretch your arms out to your sides and gaze over your right hand. Hold for 8-10 breaths before

    straightening the right leg and turning your feet to the other side to repeat on left side.
    C – 2dk. – Sevdin bu isi, 4 yerine 6 dk yapabilirsin

    C1. Ucmayi ogrenmek icin yaratici yontemler

    gelistiren ordek - Bridge Pose

    A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches

    the front body and strengthens the back body.

    How to do it: Lie down on your back and place your feet hip width apart. Press firmly on to your feet

    and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as

    you open up your chest even more.

    Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings. Hold for 8-

    10 breaths then lower your hips down and repeat two more times.


    C2. Bebek ordek - Child’s Pose

    Every one needs a good resting pose and

    Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels.

    It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed at night to work

    out the kinks, or anytime you need a mental break and stress/tension relief.

    How to do it: Start on all fours then bring your knees and feet together as you sit your butt back to

    your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or

    blanket) and let your entire body release. Hold for as long as you wish!
    C3. Plank

    Plank teaches us how to balance on our

    hands while using the entire body to support us. It is a great way to strengthen the abdominals, and

    learn to use the breath to help us stay in a challenging pose.

    How to do it: From all fours, tuck under your toes and lift your legs up off the mat. Slide your heels

    back enough until you feel you are one straight line of energy from your head to your feet.

    Engage the lower abdominals, draw the shoulders down and away from the ears, pull your ribs together

    and breathe deeply for 8-10 breaths.

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