{"id":12196,"date":"2020-11-26T12:19:30","date_gmt":"2020-11-26T09:19:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1076"},"modified":"2025-06-16T08:40:37","modified_gmt":"2025-06-16T05:40:37","slug":"hatha-yoga-para-gravidas-2-trimestre","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/hatha-yoga-para-gravidas-2-trimestre\/","title":{"rendered":"Caracter\u00edsticas da pr\u00e1tica de hatha yoga no 2\u00ba trimestre"},"content":{"rendered":"\n

A pr\u00e1tica de Yoga no segundo trimestre<\/a> \u00e9 ligeiramente diferente da do primeiro \u2013 algumas posturas j\u00e1 n\u00e3o podem ser feitas, a din\u00e2mica dos exerc\u00edcios deve ser reduzida, e deve-se optar por posturas de menor dificuldade. Podem-se realizar posturas de p\u00e9, bem como aquelas que elevam as pernas acima do n\u00edvel do quadril. No 2\u00ba trimestre, j\u00e1 se deseja reduzir a carga sobre as costas, por isso, adicionamos a popular postura do Gato e, ao mesmo tempo, trabalhamos com o sacro.<\/p>\n\n\n\n

Muitas posturas para gestantes do 2\u00ba trimestre<\/a> s\u00e3o provenientes do primeiro \u2013 como Savasana, Baddha Konasana, Viparita Karani, com as quais voc\u00ea provavelmente j\u00e1 est\u00e1 familiarizada. Mas se voc\u00ea n\u00e3o praticou yoga antes, comece por essas.<\/p>\n\n\n\n

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

Posturas populares para o segundo trimestre<\/h2>\n\n\n\n

Sukhasana<\/h3>\n\n\n\n

Esta \u00e9, provavelmente, uma das posturas de yoga mais conhecidas. Para realiz\u00e1-la, sente-se no tapete, cruze as pernas e mantenha a coluna ereta. Esta pr\u00e1tica ajuda a trabalhar bem os \u00f3rg\u00e3os p\u00e9lvicos e as articula\u00e7\u00f5es, o que \u00e9 extremamente ben\u00e9fico no segundo trimestre. E se acrescentar pr\u00e1ticas respirat\u00f3rias, tamb\u00e9m \u00e9 poss\u00edvel trabalhar o diafragma e desenvolver uma boa postura.<\/p>\n\n\n\n

\"Sukhasana\"<\/figure>\n\n\n\n

Setu Bandha Sarvangasana<\/h3>\n\n\n\n

Para as costas e as pernas, a yoga para gr\u00e1vidas no segundo trimestre oferece a Setu Bandha Sarvangasana, ou Ponte. No entanto, para gr\u00e1vidas, esta postura deve ser modificada, colocando um rolo sob a lombar e os p\u00e9s sobre uma cadeira. E o que \u00e9 importante – o tempo m\u00e1ximo na postura n\u00e3o deve exceder cinco minutos. A postura \u00e9 ben\u00e9fica porque, durante sua execu\u00e7\u00e3o, melhora o fluxo sangu\u00edneo, reduz o risco de estagna\u00e7\u00e3o nos membros inferiores, diminui o risco de varizes, ao qual as gr\u00e1vidas s\u00e3o bastante suscet\u00edveis, e fortalece os m\u00fasculos das costas.<\/p>\n\n\n\n

Adho Mukha Svanasana<\/h3>\n\n\n\n

A famosa postura ‘Cachorro olhando para baixo’ – talvez todas as asanas para gr\u00e1vidas no segundo trimestre possam ceder espa\u00e7o a ela. Isso se deve ao fato de que esta asana normaliza a digest\u00e3o, reduz o risco de constipa\u00e7\u00e3o e hemorroidas, e fortalece os m\u00fasculos das pernas e ombros.<\/p>\n\n\n\n

\"Hatha<\/figure>\n\n\n\n

Bharadvajasana<\/h3>\n\n\n\n

Esta asana tamb\u00e9m deve ser realizada com a ajuda de uma cadeira. Sente-se na cadeira na diagonal, de modo que o lado esquerdo toque ligeiramente o encosto. Coloque os p\u00e9s no ch\u00e3o e posicione as coxas paralelas ao solo. Estique o corpo para cima e gire para a esquerda. Em seguida, volte \u00e0 posi\u00e7\u00e3o inicial e repita o exerc\u00edcio para o lado direito. Cada posi\u00e7\u00e3o deve durar no m\u00e1ximo 15 segundos.<\/p>\n\n\n\n

Ardha Uttanasana<\/h3>\n\n\n\n

A asana \u00e9 realizada com a ajuda de uma cadeira alta, um banquinho ou uma mesa. Fique em p\u00e9 no ch\u00e3o, coloque os p\u00e9s na largura dos ombros e incline-se para frente. O movimento deve ser feito atrav\u00e9s das articula\u00e7\u00f5es do quadril e n\u00e3o das costas. A testa deve repousar sobre o suporte como resultado da inclina\u00e7\u00e3o (\u00e9 por isso que mencionamos uma mesa como exemplo de suporte – nem todo mundo tem uma cadeira t\u00e3o alta). Estenda os bra\u00e7os para frente e mantenha esta posi\u00e7\u00e3o por cerca de um minuto. Esta pose ajuda a relaxar o sistema nervoso e tamb\u00e9m normaliza a press\u00e3o arterial.<\/p>\n\n\n\n

\"Ardha<\/figure>\n\n\n\n

Virabhadrasana<\/h3>\n\n\n\n

A famosa Pose do Guerreiro, ou Virabhadrasana. \u00c9 realizada em p\u00e9 e modificada para gestantes:<\/p>\n\n\n\n

    \n
  • Comece em Tadasana, depois d\u00ea um passo para o lado, colocando os p\u00e9s a cerca de um metro de dist\u00e2ncia um do outro<\/li>\n\n\n\n
  • Estenda os bra\u00e7os paralelamente ao ch\u00e3o<\/li>\n\n\n\n
  • Vire o p\u00e9 direito para a direita a 90 graus e gire levemente a coxa<\/li>\n\n\n\n
  • Sente-se sobre a coxa direita, olhando na dire\u00e7\u00e3o da m\u00e3o direita<\/li>\n\n\n\n
  • Mantenha-se nesta posi\u00e7\u00e3o por cerca de um minuto, depois retorne \u00e0 posi\u00e7\u00e3o inicial e repita o exerc\u00edcio na perna esquerda<\/li>\n<\/ul>\n\n\n\n

    Esta asana \u00e9 adequada para fortalecer os m\u00fasculos das pernas, manter o t\u00f4nus das costas e trabalhar o abd\u00f4men.<\/p>\n\n\n\n

    Utthita Trikonasana<\/h3>\n\n\n\n

    Utthita Trikonasana, ou Postura do \u00c2ngulo Estendido. Ela \u00e9 realizada perto de uma parede e para sua execu\u00e7\u00e3o, gr\u00e1vidas precisar\u00e3o de tijolos ou blocos de ioga.<\/p>\n\n\n\n

      \n
    • Fique de costas para a parede, coloque os blocos atr\u00e1s do calcanhar direito na seguinte ordem: o inferior horizontalmente, o superior verticalmente<\/li>\n\n\n\n
    • Coloque os p\u00e9s a uma dist\u00e2ncia de cerca de um metro um do outro – o calcanhar esquerdo contra a parede, o direito afastado da parede pela largura do bloco inferior<\/li>\n<\/ul>\n\n\n\n
        \n
      • Gire a perna direita para a direita<\/li>\n\n\n\n
      • Toque o bloco superior com a m\u00e3o direita, coloque a m\u00e3o esquerda na cintura<\/li>\n\n\n\n
      • Mantenha-se nesta posi\u00e7\u00e3o por 30 segundos, depois volte \u00e0 posi\u00e7\u00e3o inicial, coloque os blocos atr\u00e1s do calcanhar esquerdo e repita o exerc\u00edcio para o lado esquerdo.<\/li>\n<\/ul>\n\n\n\n

        Este exerc\u00edcio \u00e9 bem conhecido por ser adequado para as articula\u00e7\u00f5es do quadril, bem como para as costas e o pesco\u00e7o.<\/p>\n\n\n\n

        \"Ardha<\/figure>\n\n\n\n

        Orientando-se pelos v\u00eddeos em nosso site, voc\u00ea pode aprender a t\u00e9cnica correta para executar as asanas e os complexos completos de yoga. Encontre o seu n\u00edvel de preparo, dificuldade e dura\u00e7\u00e3o dos treinos. Todos os complexos podem ser divididos em complexos para iniciantes, complexos de n\u00edvel b\u00e1sico e complexos avan\u00e7ados.<\/p>\n\n\n\n

        Em qualquer caso, lembre-se de que voc\u00ea pratica yoga para si mesma, e n\u00e3o para provar algo a algu\u00e9m. O per\u00edodo de gravidez deve ser calmo e confort\u00e1vel, ent\u00e3o as pr\u00e1ticas devem ser confort\u00e1veis, mas regulares.<\/p>\n\n\n\n

        \"Ardha<\/figure>\n","protected":false},"excerpt":{"rendered":"

        A pr\u00e1tica de Yoga no segundo trimestre \u00e9 ligeiramente diferente da do primeiro \u2013 algumas posturas j\u00e1 n\u00e3o podem ser feitas, a din\u00e2mica dos exerc\u00edcios…<\/p>\n","protected":false},"author":11,"featured_media":6456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12196","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 Gr\u00e1vidas 2\u00ba Trimestre - Exerc\u00edcios e Asanas<\/title>\n<meta name=\"description\" content=\"Para pr\u00e1ticas de yoga para gr\u00e1vidas no 2\u00ba trimestre, os exerc\u00edcios muitas vezes se alteram. 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