{"id":12192,"date":"2020-11-25T22:22:32","date_gmt":"2020-11-25T19:22:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1064"},"modified":"2025-06-16T08:40:10","modified_gmt":"2025-06-16T05:40:10","slug":"hatha-yoga-para-gestantes-1-trimestre-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/hatha-yoga-para-gestantes-1-trimestre-2\/","title":{"rendered":"Hatha Yoga para Gestantes: 1\u00ba Trimestre"},"content":{"rendered":"\n

Caracter\u00edsticas da pr\u00e1tica de hatha yoga no 1\u00ba trimestre<\/h2>\n\n\n\n

Praticando yoga para gestantes<\/a> no 1\u00ba trimestre, enquanto o corpo ainda est\u00e1 se ajustando a um estado incomum para ele, \u00e9 importante excluir da pr\u00e1tica as posturas que pressionam o abd\u00f4men. Yogis experientes devem executar as posturas de for\u00e7a com cautela, enquanto iniciantes<\/a> devem ouvir seu corpo e n\u00e3o praticar nenhuma pose que cause o m\u00ednimo desconforto. \u00c9 melhor praticar pouco, mas diariamente. Tamb\u00e9m \u00e9 aconselh\u00e1vel reduzir o tempo de perman\u00eancia nas posturas<\/a> e n\u00e3o incluir posturas em p\u00e9 no conjunto de exerc\u00edcios se houver qualquer amea\u00e7a m\u00ednima de aborto espont\u00e2neo.<\/p>\n\n\n\n

\"Posi\u00e7\u00e3o<\/figure>\n\n\n\n

7 posturas de yoga no 1\u00ba trimestre<\/h3>\n\n\n\n

Savasana<\/h4>\n\n\n\n

Para entrar em Shavasana, deite-se de costas, com os bra\u00e7os esticados ao longo do corpo e as palmas voltadas para cima. Em seguida, deve-se mentalmente rastrear o relaxamento de todos os m\u00fasculos em sequ\u00eancia. A postura de repouso absoluto ajudar\u00e1 a alcan\u00e7ar harmonia e equil\u00edbrio, aliviar o cansa\u00e7o e reduzir o n\u00edvel de ansiedade. A simplicidade de executar Shavasana \u00e9 aparente. Relaxe completamente todo o corpo – uma tarefa desafiadora, mas a pr\u00e1tica regular da \u00e1sana permite alcan\u00e7ar os resultados desejados.<\/p>\n\n\n\n

\"Savasana\"<\/figure>\n\n\n\n

Supta Virasana<\/h4>\n\n\n\n

A postura do her\u00f3i executada deitado \u00e9 uma das posi\u00e7\u00f5es que ajudam com a toxemia, por isso \u00e9 bastante comum em s\u00e9ries de yoga para gestantes nos primeiros est\u00e1gios. A base para sua execu\u00e7\u00e3o \u00e9 a viarasana padr\u00e3o. A partir desta posi\u00e7\u00e3o inicial, apoiando-se com os cotovelos no ch\u00e3o, \u00e9 necess\u00e1rio inclinar-se para tr\u00e1s e cuidadosamente colocar a cabe\u00e7a no ch\u00e3o, seguida das costas. Ent\u00e3o, sem tirar as esc\u00e1pulas da superf\u00edcie, esticar os bra\u00e7os para cima. Para iniciantes que t\u00eam dificuldade em realizar a vers\u00e3o tradicional, n\u00e3o deve haver recusa em incluir a postura nas sequ\u00eancias: o exerc\u00edcio pode ser facilitado colocando um suporte (como uma almofada ou bolstre) sob as costas.<\/p>\n\n\n\n

\"Savasana\"<\/figure>\n\n\n\n

Gomukhasana em Virasana<\/h4>\n\n\n\n

Outra pose realizada a partir da posi\u00e7\u00e3o do her\u00f3i. Sentado em virasana (\u00e9 mais confort\u00e1vel sentar em um bloco espec\u00edfico do que no ch\u00e3o), \u00e9 preciso entrela\u00e7ar os dedos das m\u00e3os atr\u00e1s das costas. Um cotovelo fica em cima, o outro embaixo. Ap\u00f3s alguns ciclos de respira\u00e7\u00e3o, \u00e9 necess\u00e1rio trocar as m\u00e3os. A gomukhasana fortalece a postura, abre bem o peito e reduz os sintomas de toxicose.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

Com efeitos ben\u00e9ficos para os rins e melhorando o equil\u00edbrio hormonal, a pose da cobra \u00e9 frequentemente praticada no in\u00edcio da gravidez. Para realiz\u00e1-la, deite-se de bru\u00e7os no ch\u00e3o. Em seguida, a parte superior do corpo se levanta com apoio nas m\u00e3os, enquanto o pesco\u00e7o \u00e9 esticado ao m\u00e1ximo. \u00c9 importante levantar usando a for\u00e7a muscular do corpo, e n\u00e3o empurrando-se do ch\u00e3o com as m\u00e3os. As pernas devem ficar juntas, e as coxas n\u00e3o devem se levantar do ch\u00e3o.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

Viparita Karani com as pernas na parede<\/h4>\n\n\n\n

Muitas vezes, o nome da asana \u00e9 traduzido como a pose da vela dobrada. Ela tamb\u00e9m \u00e9 conhecida como a pose do lago invertido. Pode ser executada tanto no ch\u00e3o quanto na cama. Consiste em deitar de costas com as pernas erguidas contra a parede. Para maior conforto, coloque um travesseiro sob a lombar. O principal objetivo da asana \u00e9 normalizar a circula\u00e7\u00e3o sangu\u00ednea nas pernas e na regi\u00e3o p\u00e9lvica. Incluir Viparita Karani em s\u00e9ries de exerc\u00edcios de ioga para gr\u00e1vidas no primeiro trimestre pode reduzir significativamente as chances de desenvolvimento de varizes. Al\u00e9m disso, esta pose \u00e9 ideal para relaxamento.<\/p>\n\n\n\n

Baddha Konasana<\/h4>\n\n\n\n

Uma pose popular que ajuda a equilibrar o funcionamento do sistema geniturin\u00e1rio, estimulando a circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os p\u00e9lvicos. \u00c9 uma \u00f3tima prepara\u00e7\u00e3o do corpo para um parto bem-sucedido e uma excelente preven\u00e7\u00e3o contra varizes e radiculite. A variante cl\u00e1ssica da asana da borboleta<\/a> \u00e9 realizada sentado. Os joelhos s\u00e3o dobrados de forma que os calcanhares fiquem o mais pr\u00f3ximo poss\u00edvel da regi\u00e3o da virilha. Os p\u00e9s s\u00e3o unidos e os joelhos s\u00e3o abaixados em dire\u00e7\u00e3o ao ch\u00e3o tanto quanto o alongamento permitir.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Vajrasana<\/h4>\n\n\n\n

A Pose do Diamante<\/a> estabiliza a digest\u00e3o, reduz a acidez, ajuda a curar doen\u00e7as do est\u00f4mago. Esta \u00e9 uma posi\u00e7\u00e3o sentada sobre os calcanhares, ou melhor, nas superf\u00edcies internas dos p\u00e9s. Os ded\u00f5es est\u00e3o unidos, enquanto os calcanhares est\u00e3o separados, tocando assim as partes externas das coxas. Os olhos devem estar fechados, o corpo relaxado. O tempo na postura depende da experi\u00eancia, o desconforto nos tornozelos, joelhos ou coxas \u00e9 um motivo para encerrar o exerc\u00edcio.<\/p>\n\n\n\n

\"Vajrasana\"<\/figure>\n\n\n\n

Hatha Yoga 1\u00ba trimestre: videoaulas para iniciantes<\/h3>\n\n\n\n

Para equilibrar a carga durante a pr\u00e1tica de yoga para gestantes no 1\u00ba trimestre, os v\u00eddeos<\/a> em nosso site podem ajudar. Existem diferentes conjuntos dispon\u00edveis: alguns s\u00e3o projetados para pr\u00e1ticas regulares e permitem trabalhar o corpo inteiro. Outros s\u00e3o direcionados para resolver tarefas espec\u00edficas:<\/p>\n\n\n\n

\u2022 trabalho nas costas<\/a>;<\/p>\n\n\n\n

\u2022 fortalecimento dos m\u00fasculos do assoalho p\u00e9lvico<\/a>;<\/p>\n\n\n\n

\u2022 treinamento de respira\u00e7\u00e3o correta<\/a>;<\/p>\n\n\n\n

\u2022 relaxamento do corpo e prepara\u00e7\u00e3o para o sono<\/a>;<\/p>\n\n\n\n

\u2022 recebendo energia revigorante<\/a> (complexo de asanas matinais).<\/p>\n\n\n\n

Yoga para gestantes primeiro trimestre: o que \u00e9 \u00fatil para a pr\u00e1tica em casa<\/h3>\n\n\n\n

Para uma pr\u00e1tica bem-sucedida em casa, as futuras mam\u00e3es precisar\u00e3o de v\u00eddeos de yoga<\/a> para gestantes no primeiro trimestre, um tapete antiderrapante confort\u00e1vel, cobertores e almofadas, ou acess\u00f3rios especiais para yoga: almofadas de apoio e blocos. O ambiente deve ser bem ventilado, e as roupas n\u00e3o devem restringir os movimentos e devem ser agrad\u00e1veis ao toque.<\/p>\n","protected":false},"excerpt":{"rendered":"

Caracter\u00edsticas da pr\u00e1tica de hatha yoga no 1\u00ba trimestre Praticando yoga para gestantes no 1\u00ba trimestre, enquanto o corpo ainda est\u00e1 se ajustando a um…<\/p>\n","protected":false},"author":11,"featured_media":6437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[842],"tags":[],"class_list":["post-12192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-da-mulher-ptbr"],"yoast_head":"\nYoga para gestantes (1\u00ba trimestre) - quais asanas s\u00e3o adequados<\/title>\n<meta name=\"description\" content=\"Conjunto de yoga para gestantes (1\u00ba trimestre). Quais asanas s\u00e3o os melhores para realizar. 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