{"id":12202,"date":"2020-11-26T13:57:31","date_gmt":"2020-11-26T10:57:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1108"},"modified":"2025-06-16T08:41:20","modified_gmt":"2025-06-16T05:41:20","slug":"lecebnaa-joga-asany-dla-poasnicy-3","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/lecebnaa-joga-asany-dla-poasnicy-3\/","title":{"rendered":"Poses de Yoga para a Regi\u00e3o Lombar da Coluna"},"content":{"rendered":"\n

Uma queixa comum entre gr\u00e1vidas a partir do 4\u00ba-5\u00ba m\u00eas s\u00e3o as dores na regi\u00e3o lombar. Isso \u00e9 l\u00f3gico, j\u00e1 que o feto ganha peso, al\u00e9m das mudan\u00e7as na flexibilidade e mobilidade das articula\u00e7\u00f5es da pelve, aumentando a carga sobre a coluna vertebral significativamente. O yoga \u00e9 conhecido por ser eficaz para a dor lombar, especialmente porque existem conjuntos completos de asanas e asanas espec\u00edficas para dor nas costas que atuam suavemente nos m\u00fasculos e s\u00e3o adaptadas para futuras mam\u00e3es.<\/p>\n\n\n\n

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

Asanas para as costas e regi\u00e3o lombar<\/h2>\n\n\n\n

Os exerc\u00edcios de yoga para as costas podem ser realizados tanto em uma sala ou centro de yoga quanto em casa: eles n\u00e3o requerem prepara\u00e7\u00e3o especial ou supervis\u00e3o constante de um instrutor. O principal \u00e9 estudar e ajustar a t\u00e9cnica correta e come\u00e7ar a praticar.<\/p>\n\n\n\n

    \n
  1. Assuma a posi\u00e7\u00e3o do Gato: bra\u00e7os esticados e joelhos dobrados sustentam o peso do corpo, ficando perpendiculares ao ch\u00e3o e paralelos entre si.<\/li>\n\n\n\n
  2. Ao inspirar, arredonde as costas.<\/li>\n\n\n\n
  3. Ao expirar, arqueie as costas direcionando as costelas para o ch\u00e3o.<\/li>\n<\/ol>\n\n\n\n

    A cabe\u00e7a e o pesco\u00e7o est\u00e3o relaxados, voltados para baixo entre as m\u00e3os<\/p>\n\n\n\n

    \"Yoga<\/figure>\n\n\n\n
      \n
    1. Fa\u00e7a balan\u00e7os: mova o corpo para baixo em dire\u00e7\u00e3o \u00e0s palmas das m\u00e3os, volte com as costas arredondadas, e a mesma coisa para tr\u00e1s – fa\u00e7a cinco repeti\u00e7\u00f5es para a frente e para tr\u00e1s.<\/li>\n\n\n\n
    2. Apoie-se nos antebra\u00e7os, unindo as palmas das m\u00e3os.<\/li>\n\n\n\n
    3. Transfira o peso para o joelho da perna esquerda, e leve a direita para tr\u00e1s e para cima, como se estivesse tentando alcan\u00e7ar a cabe\u00e7a com os dedos do p\u00e9.<\/li>\n\n\n\n
    4. Baixe a perna e leve-a para a frente em dire\u00e7\u00e3o \u00e0 cabe\u00e7a (para gestantes, a perna deve ser levada um pouco para o lado do corpo, passando pela barriga).<\/li>\n\n\n\n
    5. Transfira o peso para a perna direita e repita o exerc\u00edcio para a perna esquerda.<\/li>\n\n\n\n
    6. Agora estenda os bra\u00e7os, transfira o peso para eles e repita o mesmo exerc\u00edcio, mas com os bra\u00e7os estendidos.<\/li>\n\n\n\n
    7. Sente-se em Dandasana e estenda ambas as pernas paralelas ao ch\u00e3o<\/li>\n\n\n\n
    8. Agarre o p\u00e9 direito com a m\u00e3o direita e puxe-o para cima de modo que o bra\u00e7o e a perna fiquem retos<\/li>\n\n\n\n
    9. Repita o exerc\u00edcio com o bra\u00e7o e a perna esquerdos<\/li>\n<\/ol>\n\n\n\n\n\n

      Tente manter o equil\u00edbrio, mas para iniciantes s\u00e3o permitidos leves balan\u00e7os.<\/p>\n\n\n\n

        \n
      1. Retorne \u00e0 posi\u00e7\u00e3o de Gato e repita os movimentos para frente e para tr\u00e1s, al\u00e9m de tentar fazer movimentos ondulat\u00f3rios com a coluna: a maneira mais f\u00e1cil de fazer isso \u00e9 imaginar que voc\u00ea est\u00e1 desenhando um c\u00edrculo imagin\u00e1rio no ar.<\/li>\n<\/ol>\n\n\n\n
        \"Yoga<\/figure>\n\n\n\n

        Quais s\u00e3o os benef\u00edcios dos exerc\u00edcios de ioga para as costas?<\/h2>\n\n\n\n

        O principal objetivo dos exerc\u00edcios para as costas durante a gravidez \u00e9 aliviar a tens\u00e3o na regi\u00e3o lombar e no sacro. A ioga para dores nas costas tem se mostrado muito eficaz, e com base em nossos v\u00eddeos tutoriais, liderados por instrutores profissionais, voc\u00ea poder\u00e1 realizar esses exerc\u00edcios em casa, observando a t\u00e9cnica correta. Gra\u00e7as \u00e0s posturas de ioga, os m\u00fasculos s\u00e3o alongados, o fluxo sangu\u00edneo \u00e9 normalizado, o que alivia poss\u00edveis espasmos musculares e fortalece as costas. Al\u00e9m disso, uma postura correta \u00e9 formada – o que \u00e9 muito \u00fatil tanto durante a gravidez quanto nos primeiros meses de maternidade, e vamos ser sinceros, a postura correta \u00e9 ben\u00e9fica em qualquer idade!<\/p>\n\n\n\n

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

        Existem contraindica\u00e7\u00f5es?<\/h2>\n\n\n\n

        H\u00e1 contraindica\u00e7\u00f5es tanto gerais quanto espec\u00edficas para o per\u00edodo de gravidez. No primeiro grupo est\u00e3o inclu\u00eddas les\u00f5es na coluna, luxa\u00e7\u00f5es e fraturas. Durante a gravidez, n\u00e3o se deve praticar ioga em caso de di\u00e1stase, amea\u00e7a de aborto ou polidr\u00e2mnio. Al\u00e9m disso, deve-se evitar asanas muito din\u00e2micas e cargas de for\u00e7a intensas, e, naturalmente, asanas invertidas – estas s\u00e3o melhores para o per\u00edodo p\u00f3s-parto. Em qualquer caso, se sentir algum desconforto ao executar uma asana, pare o exerc\u00edcio calmamente e, se sentir dores persistentes, consulte um m\u00e9dico.<\/p>\n\n\n\n

        Se a t\u00e9cnica de execu\u00e7\u00e3o das asanas for dominada, os exerc\u00edcios trar\u00e3o efic\u00e1cia, conforto e bem-estar. E se voc\u00ea adicionar pr\u00e1ticas de respira\u00e7\u00e3o e relaxamento, aprender\u00e1 a aliviar rapidamente a tens\u00e3o das costas e da regi\u00e3o lombar.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Uma queixa comum entre gr\u00e1vidas a partir do 4\u00ba-5\u00ba m\u00eas s\u00e3o as dores na regi\u00e3o lombar. Isso \u00e9 l\u00f3gico, j\u00e1 que o feto ganha peso,…<\/p>\n","protected":false},"author":11,"featured_media":6485,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12202","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 a lombar - exerc\u00edcios e asanas para gestantes<\/title>\n<meta name=\"description\" content=\"Uma rotina di\u00e1ria de dez minutos de exerc\u00edcios de yoga para a lombar destinada \u00e0s futuras mam\u00e3es - um programa essencial. Por qu\u00ea? 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