{"id":12160,"date":"2020-11-25T18:56:58","date_gmt":"2020-11-25T15:56:58","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1001"},"modified":"2025-06-16T08:13:53","modified_gmt":"2025-06-16T05:13:53","slug":"baddha-konasana-pose-borboleta","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/baddha-konasana-pose-borboleta\/","title":{"rendered":"Supta Baddha Konasana para gestantes"},"content":{"rendered":"\n

Baddha Konasana – a ess\u00eancia da postura<\/h2>\n\n\n\n

Para facilitar a compreens\u00e3o entre os treinadores, \u00e9 comum cham\u00e1-la de posi\u00e7\u00e3o da borboleta. No entanto, se aprofundarmos no significado do nome original, a posi\u00e7\u00e3o n\u00e3o \u00e9 t\u00e3o f\u00e1cil e leve quanto parece. Na verdade, Baddha Konasana incorpora a ess\u00eancia de “sustentar um \u00e2ngulo”, e \u00e0s vezes “conten\u00e7\u00e3o, firmeza”. A postura fortalece e tonifica nosso corpo.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Como fazer Baddha Konasana<\/h3>\n\n\n\n

A postura \u00e9 acess\u00edvel para iniciantes e a execu\u00e7\u00e3o \u00e9 bastante simples:<\/p>\n\n\n\n

    \n
  1. Sente-se com as costas retas no tapete de yoga e estenda as pernas \u00e0 frente. Deve resultar na postura Dandasana.<\/li>\n\n\n\n
  2. Dobre os joelhos e traga as pernas para si, de forma que os calcanhares fiquem pr\u00f3ximos ao quadril.<\/li>\n\n\n\n
  3. Junte as solas dos p\u00e9s para que suas superf\u00edcies se toquem completamente.<\/li>\n\n\n\n
  4. Se conseguir, puxe os calcanhares unidos ainda mais perto da virilha.<\/li>\n\n\n\n
  5. Agora, tente abaixar suavemente os joelhos em dire\u00e7\u00e3o ao ch\u00e3o. N\u00e3o use press\u00e3o ou pesos especiais. Acostume-se \u00e0 postura gradualmente – a flexibilidade vir\u00e1 com a pr\u00e1tica.<\/li>\n<\/ol>\n\n\n\n

    Mostramos detalhadamente como realizar a asana em v\u00eddeo-aulas com Ksenia Vlasova nos programas online \u00abMomsLab\u00bb.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Yoga Segura – Posi\u00e7\u00e3o da Borboleta<\/h3>\n\n\n\n

    O maior benef\u00edcio vir\u00e1 apenas com a pr\u00e1tica regular e correta. N\u00e3o h\u00e1 necessidade de executar a asana incorretamente dia ap\u00f3s dia, pois, neste caso, h\u00e1 o risco de se prejudicar.<\/p>\n\n\n\n

    Ent\u00e3o, o que devemos lembrar:<\/p>\n\n\n\n

    – Pressione as panturrilhas contra as coxas. As pernas est\u00e3o firmemente apoiadas no tapete pelo seu pr\u00f3prio peso.<\/p>\n\n\n\n

    – Coloque os p\u00e9s com a parte externa no ch\u00e3o. Se poss\u00edvel, voc\u00ea pode “abrir” um pouco os p\u00e9s para cima com as m\u00e3os. Caso contr\u00e1rio, mantenha os p\u00e9s pressionados um contra o outro.<\/p>\n\n\n\n

    – Em hip\u00f3tese alguma sente com as costas curvadas – isso sobrecarrega excessivamente a lombar e praticamente n\u00e3o trabalha a abertura. Endireite as costas garantindo que n\u00e3o se incline para tr\u00e1s, mas sim sente-se sobre os ossos do quadril.<\/p>\n\n\n\n

    Baddha Konasana e sua adapta\u00e7\u00e3o para gestantes<\/h2>\n\n\n\n

    N\u00e3o se esque\u00e7a de respirar! Em qualquer varia\u00e7\u00e3o da asana, \u00e9 importante prestar aten\u00e7\u00e3o especial na inspira\u00e7\u00e3o e expira\u00e7\u00e3o controladas. Primeiro, uma inspira\u00e7\u00e3o e expira\u00e7\u00e3o calmas ajudam a ajustar o campo emocional, e segundo, relaxam os m\u00fasculos excessivamente tensos.<\/p>\n\n\n\n

    Como respirar corretamente na asana:<\/p>\n\n\n\n

    – Incline-se para frente na expira\u00e7\u00e3o.<\/p>\n\n\n\n

    – Estenda o peito para frente.<\/p>\n\n\n\n

    – Nos est\u00e1gios iniciais, voc\u00ea pode tentar abaixar a cabe\u00e7a no ch\u00e3o. Se o quadril n\u00e3o for suficientemente m\u00f3vel e n\u00e3o permitir avan\u00e7ar, o movimento ocorre pelas costas. Isso \u00e9 incorreto. Tente descer movendo o quadril e, se o movimento n\u00e3o for poss\u00edvel, permane\u00e7a na variante que o quadril permite.<\/p>\n\n\n\n

    – Saia da inclina\u00e7\u00e3o j\u00e1 com a coluna arredondada.<\/p>\n\n\n\n

    – Cuidadosamente, “acomode” os joelhos com as m\u00e3os e junte-os. Relaxe e estenda as pernas para a frente.<\/p>\n\n\n\n

    Nos est\u00e1gios avan\u00e7ados, n\u00e3o \u00e9 recomendado inclinar-se para a frente. Se n\u00e3o houver dor na articula\u00e7\u00e3o do quadril, pode-se fazer leves movimentos din\u00e2micos dos joelhos com uma pequena amplitude.<\/p>\n\n\n\n

    Aten\u00e7\u00e3o! Se houver sinais de s\u00ednfise p\u00fabica, a asana pode ser simplificada. Coloque uma almofada ou cobertor enrolado sob cada joelho para que voc\u00ea se sinta confort\u00e1vel.<\/em><\/p>\n\n\n\n

    A asana tamb\u00e9m pode ser realizada deitada. Para isso, coloque algo sob as costas, como um bolster ou o cobertor enrolado. Em seguida, deite-se cuidadosamente e permane\u00e7a por algum tempo em uma posi\u00e7\u00e3o relaxada.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Baddha Konasana – benef\u00edcios<\/h2>\n\n\n\n

    Incluindo Baddha Konasana na pr\u00e1tica di\u00e1ria, voc\u00ea experimentar\u00e1 os seguintes efeitos positivos:<\/p>\n\n\n\n

    – relaxar e alongar agradavelmente os m\u00fasculos adutores da coxa;<\/p>\n\n\n\n

    – melhorar o fluxo sangu\u00edneo no Delta Micronefral;<\/p>\n\n\n\n

    – normaliza o funcionamento dos rins e do sistema geniturin\u00e1rio;<\/p>\n\n\n\n

    – reduz e tamb\u00e9m previne varizes;<\/p>\n\n\n\n

    – previne a ci\u00e1tica.<\/p>\n\n\n\n

    O maior benef\u00edcio \u00e9 que, com a ajuda desta asana, voc\u00ea prepara suavemente o corpo para esfor\u00e7os como o parto.<\/p>\n\n\n\n

    Aten\u00e7\u00e3o! Esta asana n\u00e3o deve ser realizada se voc\u00ea teve ou tem dores recentes na virilha ou nos joelhos.<\/em><\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Se voc\u00ea n\u00e3o consegue fazer a asana<\/h3>\n\n\n\n

    Como mencionamos acima, a asana pode ser facilitada de v\u00e1rias maneiras:<\/p>\n\n\n\n

    – Use adere\u00e7os especiais, blocos de ioga, mantas e cobertores, colocando onde sentir desconforto. \u00c9 importante coloc\u00e1-los de forma sim\u00e9trica para n\u00e3o criar desequil\u00edbrio de um dos lados.<\/p>\n\n\n\n

    – Se n\u00e3o conseguir segurar os p\u00e9s, pode usar uma faixa el\u00e1stica para ioga ou at\u00e9 mesmo um cinto comum.<\/p>\n\n\n\n

    – Se n\u00e3o conseguir manter as costas retas, simplifique a tarefa encostando-se na parede.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Baddha Konasana – a ess\u00eancia da postura Para facilitar a compreens\u00e3o entre os treinadores, \u00e9 comum cham\u00e1-la de posi\u00e7\u00e3o da borboleta. No entanto, se aprofundarmos…<\/p>\n","protected":false},"author":11,"featured_media":6282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12160","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"\nBaddha Konasana: postura da borboleta - benef\u00edcios para a futura mam\u00e3e<\/title>\n<meta name=\"description\" content=\"Baddha Konasana: postura da borboleta - uma das asanas do hatha yoga recomendada durante a gravidez. 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