{"id":12162,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-06-16T08:14:08","modified_gmt":"2025-06-16T05:14:08","slug":"pose-da-tartaruga-no-hatha-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/pose-da-tartaruga-no-hatha-yoga\/","title":{"rendered":"Kurmasana durante a gravidez ou a posi\u00e7\u00e3o da tartaruga"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana e benef\u00edcios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A pose da tartaruga no yoga \u00e9 fundamental para os praticantes &#8220;avan\u00e7ados&#8221;. A asana de fato lembra uma tartaruga. Apesar de sua facilidade aparente, \u00e9 dif\u00edcil para iniciantes, por isso, comece com uma vers\u00e3o simplificada &#8211; Upavistha Konasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para essa pose, endireite a coluna e afaste as pernas at\u00e9 sentir um leve estiramento confort\u00e1vel. Certifique-se de n\u00e3o se inclinar para tr\u00e1s, mas sim de sentar-se firmemente sobre os ossos do quadril. Ao expirar, tente inclinar-se para frente mantendo a coluna reta, com os dedos apontando para cima e na sua dire\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, tanto a pose da tartaruga quanto a Upavistha Konasana podem ser dif\u00edceis para iniciantes. Neste caso, observe claramente at\u00e9 onde o quadril e a coluna permitem voc\u00ea descer &#8211; pare a\u00ed! De forma alguma force a si mesmo usando as costas, bra\u00e7os, omoplatas, etc. Seu objetivo \u00e9 trabalhar na abertura do quadril.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For\u00e7ando-se excessivamente e se machucando, voc\u00ea pode alcan\u00e7ar o efeito oposto para a sa\u00fade do que realmente estava buscando.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"Pose da Tartaruga no Hatha Yoga\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, com pr\u00e1tica progressiva constante (n\u00e3o dolorosa!), oferece muitos benef\u00edcios. Cada est\u00e1gio de entrada na posi\u00e7\u00e3o impacta o corpo mais intensamente, em particular ajudando os discos intervertebrais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A posi\u00e7\u00e3o da tartaruga tem outros benef\u00edcios:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; estimula\u00e7\u00e3o do trato digestivo;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; melhoria da fun\u00e7\u00e3o renal;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; normaliza\u00e7\u00e3o do sistema urin\u00e1rio;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; melhoria do suprimento de sangue para as costas, pesco\u00e7o e cabe\u00e7a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s realizar a asana Kurmasana, voc\u00ea notar\u00e1 uma nova clareza de mente e tamb\u00e9m tranquilidade. Por esta raz\u00e3o, a posi\u00e7\u00e3o \u00e9 frequentemente usada antes da medita\u00e7\u00e3o.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">A posi\u00e7\u00e3o da tartaruga no yoga &#8211; como fazer?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sente-se no tapete e afaste as pernas retas o m\u00e1ximo poss\u00edvel para os lados.<\/li>\n\n\n\n<li>Dobre levemente os joelhos e puxe os p\u00e9s em dire\u00e7\u00e3o ao corpo.<\/li>\n\n\n\n<li>Ao expirar, inclinamos para frente e as m\u00e3os gradualmente colocamos sob os joelhos. &#8216;Empurramos&#8217; as m\u00e3os sob os joelhos e as esticamos para os lados.<\/li>\n\n\n\n<li>Mantemos os ombros no tapete e pressionamos as palmas das m\u00e3os contra o ch\u00e3o.<\/li>\n\n\n\n<li>Restauramos a respira\u00e7\u00e3o profunda.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ao expirar, estendemos ainda mais para frente, gradualmente colocamos primeiro a testa no ch\u00e3o, depois a caixa tor\u00e1cica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como deve ser a apar\u00eancia final da asana: os joelhos pr\u00f3ximos \u00e0s axilas, e na \u00e1rea do antebra\u00e7o, m\u00e3os e pernas se tocam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Conforme voc\u00ea progride, perceber\u00e1 que o queixo e o peito j\u00e1 est\u00e3o completamente no ch\u00e3o, assim como as pernas esticadas. Como complemento, pode entrela\u00e7ar os dedos atr\u00e1s das costas, cruzar os p\u00e9s de maneira que a cabe\u00e7a fique sob as pernas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"Pose da Tartaruga no Hatha Yoga\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">Postura da tartaruga no yoga e erros ao realiz\u00e1-la<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Primeiro, preste aten\u00e7\u00e3o \u00e0s contraindica\u00e7\u00f5es. Evite executar a pose se voc\u00ea tem dores na coluna, artrite ou ci\u00e1tica. Em segundo lugar, a pose \u00e9 bastante desafiadora por si s\u00f3, portanto, h\u00e1 muitos aspectos em que ela pode ser melhorada:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>N\u00e3o tente abrir as pernas al\u00e9m dos seus limites. Se ainda estiver desconfort\u00e1vel, permane\u00e7a no est\u00e1gio que est\u00e1 acess\u00edvel agora.<\/li>\n\n\n\n<li>N\u00e3o carregue a regi\u00e3o lombar durante a execu\u00e7\u00e3o do exerc\u00edcio. Em vez disso, concentre-se nas articula\u00e7\u00f5es do quadril. Para isso, n\u00e3o dobre as costas.<\/li>\n\n\n\n<li>Os bra\u00e7os devem estar estendidos lateralmente.<\/li>\n\n\n\n<li>N\u00e3o se esque\u00e7a dos calcanhares \u2013 toda a perna est\u00e1 esticada e em tens\u00e3o, e os p\u00e9s &#8216;n\u00e3o vagueiam&#8217;. Certifique-se de que estejam firmemente pressionados no ch\u00e3o.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"Pose da Tartaruga no Hatha Yoga\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Depois de realizar a pose, \u00e9 aconselh\u00e1vel fazer um exerc\u00edcio compensat\u00f3rio que inclua a curvatura das costas. Para se monitorar em rela\u00e7\u00e3o a erros, \u00e9 recomendado pedir a algu\u00e9m pr\u00f3ximo para fotograf\u00e1-la ou grav\u00e1-la em v\u00eddeo no momento da execu\u00e7\u00e3o. Assim, voc\u00ea n\u00e3o apenas corrigir\u00e1 a asana, mas tamb\u00e9m observar\u00e1 gradualmente o seu progresso.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana e benef\u00edcios A pose da tartaruga no yoga \u00e9 fundamental para os praticantes &#8220;avan\u00e7ados&#8221;. A asana de fato lembra uma tartaruga. Apesar de sua&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kurmasana - Posi\u00e7\u00e3o da Tartaruga no Hatha Yoga | Momslab<\/title>\n<meta name=\"description\" content=\"Kurmasana - posi\u00e7\u00e3o da tartaruga \u2013 \u00e9 uma das posturas b\u00e1sicas do hatha yoga. 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