{"id":12172,"date":"2020-11-25T20:06:55","date_gmt":"2020-11-25T17:06:55","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1027"},"modified":"2025-06-16T08:15:24","modified_gmt":"2025-06-16T05:15:24","slug":"mardjariasana-postura-do-gato","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/","title":{"rendered":"Postura do Gato para Gestantes: Marjariasana"},"content":{"rendered":"\n

Postura do Gato – benef\u00edcios da execu\u00e7\u00e3o<\/h2>\n\n\n\n

A asana que todos os praticantes de yoga encontram \u00e9 a Marjaryasana. Universal e igualmente ben\u00e9fica para quase todos os n\u00edveis de progresso e condi\u00e7\u00f5es. Para mulheres gr\u00e1vidas, a asana ajuda a:<\/p>\n\n\n\n

– desenvolver a coluna vertebral;<\/p>\n\n\n\n

– aumentar a flexibilidade das costas;<\/p>\n\n\n\n

– aliviar a carga na regi\u00e3o lombar;<\/p>\n\n\n\n

– abrir a regi\u00e3o tor\u00e1cica;<\/p>\n\n\n\n

– “acordar” o pesco\u00e7o e melhorar o fluxo sangu\u00edneo para a cabe\u00e7a.<\/p>\n\n\n\n

\"Marjaryasana:<\/figure>\n\n\n\n

Marjaryasana: ordem de execu\u00e7\u00e3o<\/h2>\n\n\n\n

A postura do gato \u00e9 um exerc\u00edcio din\u00e2mico, que em si cont\u00e9m movimentos compensat\u00f3rios tanto para a regi\u00e3o tor\u00e1cica quanto para as costas. Para realiz\u00e1-lo, \u00e9 preciso fazer alguns movimentos simples:<\/p>\n\n\n\n

    \n
  1. Fique de joelhos. Certifique-se de que as m\u00e3os estejam diretamente abaixo das articula\u00e7\u00f5es dos ombros e que o peso seja distribu\u00eddo uniformemente pelas palmas.<\/li>\n\n\n\n
  2. O dedo m\u00e9dio apontando para a frente. As pernas est\u00e3o dobradas nos joelhos – posicionadas diretamente sob a pelve, \u00e0 dist\u00e2ncia dos quadris.<\/li>\n\n\n\n
  3. Arredonde as costas, as omoplatas “se afastam” para os lados e parecem puxar um pouco para baixo. Expire.<\/li>\n\n\n\n
  4. Ao inspirar, compensamos. As costas retornam \u00e0 posi\u00e7\u00e3o anterior, agora a caixa tor\u00e1cica vai para baixo. O topo da cabe\u00e7a se estende para cima. Voc\u00ea sentir\u00e1 como a caixa tor\u00e1cica se expande e respirar se torna mais f\u00e1cil.<\/li>\n<\/ol>\n\n\n\n

    Pode ser repetido at\u00e9 10 vezes. Mas n\u00e3o h\u00e1 necessidade de apressar, sinta cada ciclo respirat\u00f3rio e o agrad\u00e1vel alongamento das costas, e depois dos m\u00fasculos frontais.<\/p>\n\n\n\n

    Mostramos e falamos mais sobre a t\u00e9cnica nos treinos online “MomsLab”.<\/p>\n\n\n\n

    .<\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Postura do Gato para gestantes – dicas para adapta\u00e7\u00e3o da postura<\/h2>\n\n\n\n

    Se voc\u00ea deseja trabalhar bem as costas, a Marjariasana pode ser levemente dificultada. Por exemplo, tente:<\/p>\n\n\n\n

    – estender as pernas retas alternadamente e segur\u00e1-las um pouco atr\u00e1s na posi\u00e7\u00e3o estendida por 5-6 segundos;<\/p>\n\n\n\n

    – adicionar rota\u00e7\u00f5es com a pelve;<\/p>\n\n\n\n

    – mova a pelve para a esquerda e direita como se tentasse tocar os lados esquerdo e direito;<\/p>\n\n\n\n

    – gire a cabe\u00e7a e o pesco\u00e7o alternadamente para a esquerda e direita, tentando olhar para o c\u00f3ccix – a pelve deve permanecer im\u00f3vel;<\/p>\n\n\n\n

    – coloque as m\u00e3os na largura do tapete, palmas voltadas uma para a outra – “rolando” sobre as m\u00e3os da esquerda para a direita, descrevendo um c\u00edrculo com a parte superior do t\u00f3rax.<\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Postura do Gato – do que n\u00e3o esquecer?<\/h2>\n\n\n\n

    De fora, entrar na postura parece simples, mas lembre-se de que a t\u00e9cnica \u00e9 a chave para sentir-se bem depois e evitar les\u00f5es durante a execu\u00e7\u00e3o:<\/p>\n\n\n\n

    – primeiro, os pulsos n\u00e3o devem inclinar-se, mas estar diretamente sob os ombros;<\/p>\n\n\n\n

    – gr\u00e1vidas s\u00e3o permitidas abrir mais as coxas do que na postura padr\u00e3o, onde os joelhos est\u00e3o perpendiculares ao ch\u00e3o;<\/p>\n\n\n\n

    – em segundo lugar, n\u00e3o incline a cabe\u00e7a para tr\u00e1s excessivamente e n\u00e3o balance tentando aumentar o ritmo;<\/p>\n\n\n\n

    – em terceiro lugar, a postura n\u00e3o deve ser realizada bruscamente – imagine que voc\u00ea \u00e9 o mar e faz tudo suavemente.<\/p>\n\n\n\n

    Importante! A Asana Gato \u00e9 contraindicada para gr\u00e1vidas que tenham les\u00f5es no pesco\u00e7o ou dor aguda nas costas. Por isso, antes de realizar, consulte um m\u00e9dico.<\/em><\/p>\n\n\n\n

    \"Marjaryasana:<\/figure>\n\n\n\n

    Marjariasana – quando deve ser realizada?<\/h3>\n\n\n\n

    A pose do gato \u00e9 uma \u00f3tima op\u00e7\u00e3o tanto para exerc\u00edcios matinais quanto para relaxamento noturno. Portanto, a pose pode ser praticada em qualquer est\u00e1gio, adaptando-a conforme necess\u00e1rio:<\/p>\n\n\n\n

    – ao inv\u00e9s de bra\u00e7os retos, pode-se abaixar nos cotovelos;<\/p>\n\n\n\n

    – afaste as pernas um pouco mais do que a largura dos quadris.<\/p>\n\n\n\n

    A asana ajudar\u00e1 a aliviar a tens\u00e3o nas costas e tamb\u00e9m a preparar o corpo para o parto, tornando-o mais resistente.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Postura do Gato – benef\u00edcios da execu\u00e7\u00e3o A asana que todos os praticantes de yoga encontram \u00e9 a Marjaryasana. Universal e igualmente ben\u00e9fica para quase…<\/p>\n","protected":false},"author":11,"featured_media":6336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"\nPosi\u00e7\u00e3o do Gato para Gestantes - asana Marjaryasana no momslab.com<\/title>\n<meta name=\"description\" content=\"Marjaryasana (posi\u00e7\u00e3o do gato) para gestantes ajuda os m\u00fasculos das costas, adiciona flexibilidade \u00e0 coluna, relaxa e alivia dores.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Postura do Gato para Gestantes: Marjariasana\" \/>\n<meta property=\"og:description\" content=\"Marjaryasana (posi\u00e7\u00e3o do gato) para gestantes ajuda os m\u00fasculos das costas, adiciona flexibilidade \u00e0 coluna, relaxa e alivia dores.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-25 17:06:55+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 05:15:24+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Postura do Gato para Gestantes: Marjariasana\",\"datePublished\":\"2020-11-25 17:06:55+00\",\"dateModified\":\"2025-06-16 05:15:24+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\"},\"wordCount\":658,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\",\"articleSection\":[\"Gravidez\",\"Sa\u00fade da Mulher\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\",\"url\":\"https:\/\/momslab.app\/blog\/ptbr\/mardjariasana-postura-do-gato\/\",\"name\":\"Posi\u00e7\u00e3o do Gato para Gestantes - 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