{"id":12176,"date":"2020-11-25T20:25:42","date_gmt":"2020-11-25T17:25:42","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1033"},"modified":"2025-06-16T08:16:41","modified_gmt":"2025-06-16T05:16:41","slug":"hatha-yoga-para-os-orgaos-pelvicos-para-mulheres","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/hatha-yoga-para-os-orgaos-pelvicos-para-mulheres\/","title":{"rendered":"Yoga para os \u00f3rg\u00e3os p\u00e9lvicos"},"content":{"rendered":"\n

Como a yoga pode ajudar as mulheres a superar problemas<\/h2>\n\n\n\n

Quando uma futura mam\u00e3e se move pouco, ela corre o risco de provocar estagna\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os p\u00e9lvicos. Esses processos podem levar a algumas doen\u00e7as femininas.<\/p>\n\n\n\n

Podemos preveni-los utilizando asanas para a regi\u00e3o p\u00e9lvica na pr\u00e1tica di\u00e1ria. No entanto, para gr\u00e1vidas, os benef\u00edcios podem ser ainda maiores! A yoga ajuda a se preparar adequadamente para o parto, reduz o risco de lacera\u00e7\u00f5es e garante al\u00edvio para si e as condi\u00e7\u00f5es mais favor\u00e1veis para o nascimento.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Yoga para \u00f3rg\u00e3os p\u00e9lvicos – exerc\u00edcios<\/h2>\n\n\n\n

\u00c9 importante lembrar que o processo do primeiro parto muitas vezes parece assustador para as mulheres. A yoga muda a rela\u00e7\u00e3o com o pr\u00f3prio corpo e o quanto somos capazes de entend\u00ea-lo:<\/p>\n\n\n\n

    \n
  • sentir suas rea\u00e7\u00f5es;<\/li>\n\n\n\n
  • gerenciar a contra\u00e7\u00e3o e o relaxamento muscular;<\/li>\n\n\n\n
  • lidar com o p\u00e2nico atrav\u00e9s da respira\u00e7\u00e3o e da aten\u00e7\u00e3o plena.<\/li>\n<\/ul>\n\n\n\n

    As asanas t\u00eam como objetivo normalizar a circula\u00e7\u00e3o sangu\u00ednea na \u00e1rea p\u00e9lvica e preparar os m\u00fasculos para que n\u00e3o fiquem tensos e possam ser controlados conscientemente no momento mais importante.<\/p>\n\n\n\n

    \"Yoga<\/figure>\n\n\n\n

    Malasana<\/h2>\n\n\n\n

    A pose Malasana \u00e9 a mais eficaz para tornar os ligamentos mais el\u00e1sticos e abrir a \u00e1rea do quadril. Al\u00e9m disso, a pose ajuda o beb\u00ea a assumir a posi\u00e7\u00e3o correta com facilidade antes do parto.<\/p>\n\n\n\n

    \"Yoga<\/figure>\n\n\n\n

    Como realizar<\/h3>\n\n\n\n

    Prepare um tapete de ioga ou similar – um cobertor ou manta.<\/p>\n\n\n\n

      \n
    1. Mantenha os p\u00e9s afastados tanto quanto for confort\u00e1vel para voc\u00ea. N\u00e3o perca o equil\u00edbrio – voc\u00ea pode pedir ajuda a algu\u00e9m pr\u00f3ximo e entrar na pose perto de uma cadeira ou parede.<\/li>\n\n\n\n
    2. Agache-se lentamente, afastando os joelhos para os lados.<\/li>\n\n\n\n
    3. Nem todos conseguir\u00e3o manter completamente os p\u00e9s no ch\u00e3o, ent\u00e3o ajude-se! Coloque livros da mesma altura ou um tecido enrolado sob os calcanhares.<\/li>\n\n\n\n
    4. Una as palmas das m\u00e3os \u00e0 sua frente. Os cotovelos “empurram” os joelhos para os lados, criando uma press\u00e3o suave.<\/li>\n<\/ol>\n\n\n\n

      Para tornar o exerc\u00edcio ainda mais ben\u00e9fico, inclua exerc\u00edcios com os m\u00fasculos do assoalho p\u00e9lvico. Contraia e relaxe os m\u00fasculos do assoalho p\u00e9lvico, sincronizando micro-movimentos com a respira\u00e7\u00e3o (inspire – contraia, expire – relaxe).<\/p>\n\n\n\n

      Marjariasana<\/h2>\n\n\n\n

      Posi\u00e7\u00e3o que massageia suavemente os m\u00fasculos das costas, relaxa a regi\u00e3o lombar e tamb\u00e9m atua nos nervos. Esta posi\u00e7\u00e3o n\u00e3o deve ser exclu\u00edda da pr\u00e1tica di\u00e1ria, mesmo durante o per\u00edodo de recupera\u00e7\u00e3o. Em geral, a pr\u00e1tica de yoga para mulheres ajuda a manter a sa\u00fade em bom estado, para posteriormente aproveitar ainda mais a maternidade, evitar a depress\u00e3o p\u00f3s-parto e descobrir um novo papel como m\u00e3e com uma atitude positiva.<\/p>\n\n\n\n

      Importante! N\u00e3o ative os m\u00fasculos abdominais! A ioga para a pelve n\u00e3o deve ser desconfort\u00e1vel, especialmente durante a gravidez. Certifique-se de que cada postura proporcione uma sensa\u00e7\u00e3o agrad\u00e1vel de relaxamento e alongamento.<\/p>\n\n\n\n

      Como realizar<\/h3>\n\n\n\n
        \n
      1. Fique de joelhos, com os bra\u00e7os estendidos sobre o tapete, diretamente abaixo das articula\u00e7\u00f5es dos ombros. Os joelhos, por sua vez, est\u00e3o sob a pelve.<\/li>\n\n\n\n
      2. Ao inspirar, arredonde as costas, incline a pelve e pressione o queixo contra o peito.<\/li>\n\n\n\n
      3. Ao expirar, compense! Arqueie a coluna na dire\u00e7\u00e3o oposta, levante a cabe\u00e7a e mova a pelve para tr\u00e1s.<\/li>\n<\/ol>\n\n\n\n
        \"Yoga<\/figure>\n\n\n\n

        Mais exerc\u00edcios na programa\u00e7\u00e3o online de prepara\u00e7\u00e3o de gr\u00e1vidas para o parto, \u00abMomsLab\u00bb. Com apenas 10 minutos por dia, a ioga para a pelve ajuda n\u00e3o apenas a facilitar o pr\u00f3prio processo de parto, mas tamb\u00e9m a acelerar a recupera\u00e7\u00e3o.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Como a yoga pode ajudar as mulheres a superar problemas Quando uma futura mam\u00e3e se move pouco, ela corre o risco de provocar estagna\u00e7\u00e3o sangu\u00ednea…<\/p>\n","protected":false},"author":11,"featured_media":6353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"\nYoga para \u00f3rg\u00e3os p\u00e9lvicos - Hatha Yoga durante a gravidez<\/title>\n<meta name=\"description\" content=\"Yoga para \u00f3rg\u00e3os p\u00e9lvicos das mulheres - quais exerc\u00edcios de Hatha Yoga s\u00e3o adequados durante a gravidez, os benef\u00edcios e a t\u00e9cnica de execu\u00e7\u00e3o em nosso artigo \u25bc\" \/>\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\/hatha-yoga-para-os-orgaos-pelvicos-para-mulheres\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga para os \u00f3rg\u00e3os p\u00e9lvicos\" \/>\n<meta property=\"og:description\" content=\"Yoga para \u00f3rg\u00e3os p\u00e9lvicos das mulheres - 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