{"id":12188,"date":"2020-11-25T22:06:41","date_gmt":"2020-11-25T19:06:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1058"},"modified":"2025-06-16T08:39:42","modified_gmt":"2025-06-16T05:39:42","slug":"ioga-prenatal-exercicios-para-alongamento-das-pernas","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/","title":{"rendered":"Hatha-yoga para gestantes: alongamento das pernas"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Muitas mulheres se perguntam: \u00e9 poss\u00edvel fazer exerc\u00edcios de alongamento durante a gravidez? Nossa resposta \u00e9 sim, e as asanas de alongamento das pernas podem ajudar nisso. A pr\u00e1tica di\u00e1ria de asanas simples pode aumentar a mobilidade das articula\u00e7\u00f5es do quadril e a elasticidade dos ligamentos \u2013 algo especialmente \u00fatil antes do parto pr\u00f3ximo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga para alongamento das pernas, especialmente se voc\u00ea quer fazer um espacate, ajuda na extens\u00e3o das articula\u00e7\u00f5es do quadril, tornozelo e tamb\u00e9m de algumas partes da coluna. Lembre-se de n\u00e3o alongar a articula\u00e7\u00e3o do joelho, pois ela \u00e9 o suporte do corpo \u2013 \u00e9 melhor alongar suavemente os m\u00fasculos ao redor dela.<\/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\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6408\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Yoga para as pernas durante a gravidez requer seguir certas regras:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fa\u00e7a um aquecimento direcionado para aquecer os m\u00fasculos<\/li>\n\n\n\n<li>Realize as asanas lentamente, sem movimentos bruscos<\/li>\n\n\n\n<li>Se sentir algum desconforto intenso, interrompa a execu\u00e7\u00e3o da asana<\/li>\n\n\n\n<li>Avalie suas capacidades e controle a carga.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"531\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6411\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-300x156.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-768x398.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1536x796.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-100x52.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-700x363.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1600x829.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Conjunto de exerc\u00edcios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Gostar\u00edamos de lembrar imediatamente da import\u00e2ncia da respira\u00e7\u00e3o durante os exerc\u00edcios de alongamento. Quando os m\u00fasculos se alongam, voc\u00ea inevitavelmente sentir\u00e1 uma pequena dor. Lembre-se &#8211; qualquer dor pode ser &#8220;respirada&#8221;. Feche os olhos, direcione sua aten\u00e7\u00e3o para a parte do corpo onde sente tens\u00e3o e mentalmente &#8220;respire&#8221; nos m\u00fasculos e tend\u00f5es. A respira\u00e7\u00e3o deve ser uniforme e tranquila, e gradualmente a tens\u00e3o pode ser aumentada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ent\u00e3o, quais asanas existem para alongamento das pernas? Sugerimos realizar um conjunto completo para um trabalho mais eficaz com os m\u00fasculos e tend\u00f5es:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Fa\u00e7a um aquecimento, envolvendo obrigatoriamente as articula\u00e7\u00f5es do joelho e do quadril.<\/li>\n\n\n\n<li>Utthan Pristhasana, ou postura do Lagarto: ajoelhe-se no tapete, apoiando-se em bra\u00e7os estendidos, traga a perna direita dobrada para frente, colocando o p\u00e9 um pouco al\u00e9m das palmas das m\u00e3os. Nesta posi\u00e7\u00e3o, balance o tronco para frente e para tr\u00e1s, afastando ligeiramente o joelho da perna direita dobrada para o lado. Mantenha a postura levando a m\u00e3o esquerda para o lado e apoiando-se nela, ou abaixando-se sobre os antebra\u00e7os, coloque as palmas das m\u00e3os \u00e0 sua frente no tapete, ajudando a alongar os m\u00fasculos situados ao lado da perna.<\/li>\n\n\n\n<li>\u00c9ka Pada Kapot\u00e1sana, ou Posi\u00e7\u00e3o do Pombo: coloque o joelho da perna esquerda no ch\u00e3o e incline-se lentamente, apoiando as m\u00e3os no tapete. Dobre a perna direita e estenda-a para frente, em dire\u00e7\u00e3o \u00e0s m\u00e3os, tocando o ch\u00e3o com a canela, coloque a perna \u00e0 sua frente. Estenda a perna esquerda atr\u00e1s do corpo. Mantenha a posi\u00e7\u00e3o por alguns segundos, volte a perna direita para tr\u00e1s, levantando-a ligeiramente para relaxar os m\u00fasculos. Realize este movimento v\u00e1rias vezes. Depois, sentado no ch\u00e3o com a perna esquerda estendida para tr\u00e1s, tente adotar a postura de um dos seguintes modos:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ajudando-se com as m\u00e3os, posicione a perna direita dobrada em \u00e2ngulo reto \u00e0 sua frente, de modo que o espa\u00e7o formado entre a coxa e a canela acomode confortavelmente o abd\u00f4men;<\/li>\n\n\n\n<li>dobre a perna direita, pressionando o p\u00e9 contra a virilha.<\/li>\n<\/ul>\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<p class=\"wp-block-paragraph\">Apoie-se nos antebra\u00e7os de ambos os bra\u00e7os, tentando relaxar, mantendo-se por 3-5 ciclos de respira\u00e7\u00e3o tranquila.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6412\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\">\n<li>Baddha Konasana, ou postura da Borboleta. Sente-se no ch\u00e3o ou em um tapete, colocando uma almofada sob a pelve para maior conforto. Mantenha as costas retas. Dobre as pernas nos joelhos, junte a parte externa dos p\u00e9s, como se estivesse abrindo os p\u00e9s juntos para cima, e separe os joelhos para os lados. Pressionando levemente as palmas das m\u00e3os sobre os joelhos, tente abaix\u00e1-los em dire\u00e7\u00e3o ao ch\u00e3o. Alternar as press\u00f5es nas pernas com relaxamentos, de modo que as pernas dobradas se movam como asas de uma borboleta. N\u00e3o tente abaixar os joelhos at\u00e9 o ch\u00e3o na primeira execu\u00e7\u00e3o, os m\u00fasculos devem se estender gradualmente, sem sensa\u00e7\u00e3o de dor. Realize este asana pelo tempo que for confort\u00e1vel.<\/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\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6413\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Concluir um conjunto de exerc\u00edcios de ioga para o alongamento das pernas \u00e9 ben\u00e9fico sentando-se em Siddhasana. O calcanhar de uma perna \u00e9 pressionado contra o per\u00edneo, com a outra perna por cima, as costas retas e as m\u00e3os repousando sobre o abd\u00f4men. A posi\u00e7\u00e3o da estrela \u00e9 considerada a melhor para medita\u00e7\u00e3o, permitindo respirar tranquilamente e escutar o pr\u00f3prio corpo, ao mesmo tempo em que alonga os m\u00fasculos dos joelhos e tornozelos. Videotutoriais de ioga ajudam gestantes a trabalharem com cuidado os m\u00fasculos e ligamentos em casa, preparando-os para aprenderem a fazer espacate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6414\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A ioga para alongamento das pernas, preparando os ligamentos e m\u00fasculos para um alongamento completo, melhora o suprimento de sangue aos \u00f3rg\u00e3os da cavidade abdominal ao aumentar a mobilidade do sacro e dos ossos p\u00e9lvicos, tem um efeito positivo no sistema geniturin\u00e1rio e na peristalse intestinal, aliviando a constipa\u00e7\u00e3o que ocorre durante a gravidez. As pr\u00e1ticas de ioga alinham a coluna e abrem o t\u00f3rax, ajudando a respirar com mais liberdade, al\u00e9m de fortalecer os m\u00fasculos dos gl\u00fateos, abd\u00f4men e pernas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muitas mulheres se perguntam: \u00e9 poss\u00edvel fazer exerc\u00edcios de alongamento durante a gravidez? Nossa resposta \u00e9 sim, e as asanas de alongamento das pernas podem&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12188","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>Yoga para pernas na gravidez - alongamento no yoga pr\u00e9-natal<\/title>\n<meta name=\"description\" content=\"Praticar exerc\u00edcios de alongamento em casa prepara as articula\u00e7\u00f5es do quadril para o parto - \u00e9 por isso que o yoga para pernas \u00e9 t\u00e3o importante.\" \/>\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\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha-yoga para gestantes: alongamento das pernas\" \/>\n<meta property=\"og:description\" content=\"Praticar exerc\u00edcios de alongamento em casa prepara as articula\u00e7\u00f5es do quadril para o parto - \u00e9 por isso que o yoga para pernas \u00e9 t\u00e3o importante.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\" \/>\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 19:06:41+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 05:39:42+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-woman-practicing-yoga-home_1303-21117.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\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=\"4 \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\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hatha-yoga para gestantes: alongamento das pernas\",\"datePublished\":\"2020-11-25 19:06:41+00\",\"dateModified\":\"2025-06-16 05:39:42+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\"},\"wordCount\":879,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-woman-practicing-yoga-home_1303-21117.jpg\",\"articleSection\":[\"Gravidez\",\"Sa\u00fade da Mulher\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\",\"url\":\"https:\/\/momslab.app\/blog\/ptbr\/ioga-prenatal-exercicios-para-alongamento-das-pernas\/\",\"name\":\"Yoga para pernas na gravidez - 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