{"id":12164,"date":"2020-11-25T19:10:51","date_gmt":"2020-11-25T16:10:51","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1011"},"modified":"2025-06-16T08:14:24","modified_gmt":"2025-06-16T05:14:24","slug":"asana-corredor-no-hatha-yoga-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/asana-corredor-no-hatha-yoga-2\/","title":{"rendered":"Asana Corredor no Hatha Yoga"},"content":{"rendered":"\n

Postura do Corredor no Yoga<\/h2>\n\n\n\n

A execu\u00e7\u00e3o de algumas asanas \u00e9 bastante desafiadora para iniciantes na pr\u00e1tica de yoga<\/a>. Posturas preparat\u00f3rias ajudam a fortalecer gradualmente o corpo e os m\u00fasculos, tornando os ligamentos mais el\u00e1sticos para avan\u00e7ar para o pr\u00f3ximo n\u00edvel da gin\u00e1stica oriental, e uma dessas posturas \u00e9 a Postura do Corredor.<\/p>\n\n\n\n

\"Postura<\/figure>\n\n\n\n

Benef\u00edcios da Asana Corredor<\/h3>\n\n\n\n

A Postura do Corredor n\u00e3o \u00e9 o nome mais comum. Mais frequentemente, este exerc\u00edcio \u00e9 chamado de Ardha Hanumanasana ou “Postura da Meia Macaca”. \u00c9 considerada uma esp\u00e9cie de aquecimento antes do spagat longitudinal completo, alongando e dando flexibilidade aos m\u00fasculos da panturrilha e da parte posterior da coxa.<\/p>\n\n\n\n

A pose promove a elimina\u00e7\u00e3o da estagna\u00e7\u00e3o do sangue na regi\u00e3o da pelve<\/a>, que ocorre nas mulheres durante a gravidez devido \u00e0 press\u00e3o do feto em crescimento. Regulando a circula\u00e7\u00e3o sangu\u00ednea, a pose do Corredor previne o formigamento dos membros inferiores e o desenvolvimento de doen\u00e7as graves do sistema geniturin\u00e1rio.<\/p>\n\n\n\n

Se houver predisposi\u00e7\u00e3o para varizes, a Ardha Hanumanasana tamb\u00e9m \u00e9 recomendada. Para gestantes, este exerc\u00edcio ajuda a reduzir o incha\u00e7o e a aliviar as dores nas pernas associadas a esta condi\u00e7\u00e3o.<\/p>\n\n\n\n

Regras para executar Ardha Hanumanasana<\/h3>\n\n\n\n

\u2022 A posi\u00e7\u00e3o inicial para entrar na pose do Corredor \u00e9 a “pose do Cachorro olhando para baixo”: o corpo forma um \u00e2ngulo sobre o ch\u00e3o, a pelve est\u00e1 direcionada para cima, as costas e os membros est\u00e3o alinhados, com apoio sobre os p\u00e9s e as palmas das m\u00e3os, que est\u00e3o afastadas na largura dos ombros.<\/p>\n\n\n\n

\u2022 Inspirando, d\u00ea um passo \u00e0 frente com a perna direita, dobrando-a no joelho e posicionando o p\u00e9 entre as m\u00e3os.<\/p>\n\n\n\n

\u2022 Em seguida, deve-se mover a lombar para tr\u00e1s enquanto endireita a perna direita estendida para frente. A perna esquerda de apoio deve ser dobrada no joelho de maneira que se forme um \u00e2ngulo reto entre a coxa e a canela.<\/p>\n\n\n\n

\u2022 Como resultado, os bra\u00e7os e o p\u00e9 da perna direita ficam \u00e0 frente, a cabe\u00e7a inclinada se estende em dire\u00e7\u00e3o a eles, e a perna esquerda dobrada serve de apoio para o corpo.<\/p>\n\n\n\n

\u2022 \u00c9 necess\u00e1rio manter essa posi\u00e7\u00e3o, prestando aten\u00e7\u00e3o ao alongamento da perna direita e ao endireitamento das costas. N\u00e3o se deve recuar muito o quadril nem se sentar no calcanhar.<\/p>\n\n\n\n

\u2022 Retorne \u00e0 posi\u00e7\u00e3o inicial, ap\u00f3s o que o exerc\u00edcio se repete, estendendo a perna esquerda para frente.<\/p>\n\n\n\n

\"Postura<\/figure>\n\n\n\n

A postura do Corredor deve ser assumida ap\u00f3s um aquecimento pr\u00e9vio dos m\u00fasculos das pernas. Para evitar dores no joelho de apoio, \u00e9 \u00fatil fazer ioga em um tapete ou usar um cobertor dobrado v\u00e1rias vezes. Gestantes devem realizar a postura com especial cuidado, estendendo as pernas suavemente e evitando sobrecarga excessiva no abd\u00f4men ao inclinar-se para frente. Se surgir desconforto, a execu\u00e7\u00e3o do Ardha Hanumanasana deve ser interrompida.<\/p>\n\n\n\n

Varia\u00e7\u00f5es da postura do Corredor<\/h3>\n\n\n\n

Depois de aprender a executar a postura corretamente, voc\u00ea pode passar para vers\u00f5es mais avan\u00e7adas:<\/p>\n\n\n\n

\u2022 durante a extens\u00e3o, as m\u00e3os apoiam-se em blocos especiais;<\/p>\n\n\n\n

\u2022 a perna \u00e0 frente est\u00e1 no ch\u00e3o em uma posi\u00e7\u00e3o fixa com toda a sola;<\/p>\n\n\n\n

\u2022 a perna de apoio toca o ch\u00e3o com o peito do p\u00e9, n\u00e3o com os dedos.<\/p>\n\n\n\n

Al\u00e9m dos efeitos terap\u00eauticos no corpo, a Pose do Corredor no hatha yoga ajuda a abrir os chakras inferiores – muladhara e svadhisthana, que s\u00e3o respons\u00e1veis pelo autocontrole, desenvolvimento harmonioso e atratividade externa. A execu\u00e7\u00e3o da Ardha Hanumanasana ajuda a ganhar confian\u00e7a em suas pr\u00f3prias for\u00e7as, melhora a sa\u00fade f\u00edsica e fornece uma reserva de energia vital, que \u00e9 especialmente necess\u00e1ria para a mulher durante a gesta\u00e7\u00e3o e nascimento de um beb\u00ea.<\/p>\n","protected":false},"excerpt":{"rendered":"

Postura do Corredor no Yoga A execu\u00e7\u00e3o de algumas asanas \u00e9 bastante desafiadora para iniciantes na pr\u00e1tica de yoga. Posturas preparat\u00f3rias ajudam a fortalecer gradualmente…<\/p>\n","protected":false},"author":11,"featured_media":6297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"\nArdha Hanumanasana - postura do Corredor em hatha-yoga no momslab<\/title>\n<meta name=\"description\" content=\"A postura do Corredor na yoga \u00e9 chamada de Ardha Hanumanasana ou Postura da Meia Macaco. 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