{"id":12204,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-16T08:41:44","modified_gmt":"2025-06-16T05:41:44","slug":"yoga-para-mamaes-exercicios-em-casa","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/yoga-para-mamaes-exercicios-em-casa\/","title":{"rendered":"Praticar yoga ap\u00f3s o parto"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Voc\u00ea se tornou m\u00e3e, o processo de parto ficou para tr\u00e1s e agora pode desfrutar plenamente da maternidade &#8211; pelo menos nos primeiros meses. Este \u00e9 o momento para se dedicar a si mesma e ao seu corpo, e uma excelente alternativa aos treinos \u00e9 a yoga para mam\u00e3es. Por mais que voc\u00ea queira mergulhar na Savasana e pratic\u00e1-la o m\u00e1ximo poss\u00edvel, ainda \u00e9 poss\u00edvel praticar yoga em casa e aprender muitas posturas \u00fateis e simples. Voc\u00ea pode come\u00e7ar com exerc\u00edcios f\u00e1ceis, especialmente se nunca praticou Hatha Yoga antes. Ap\u00f3s alguns meses, voc\u00ea j\u00e1 pode passar para treinos mais intensos e complexos. E n\u00e3o \u00e9 necess\u00e1rio encontrar muito tempo e ir a uma academia ou a um centro de pr\u00e1ticas corporais, pois a yoga em casa \u00e9 uma \u00f3tima oportunidade para combinar o agrad\u00e1vel com o \u00fatil e reservar mais tempo para as atividades que gosta e tarefas dom\u00e9sticas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea vai precisar de um tapete e, se desejar, alguns acess\u00f3rios de yoga (por exemplo, bloco, faixa ou toalha e um rolo macio).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A yoga para m\u00e3es, al\u00e9m dos exerc\u00edcios cl\u00e1ssicos oferecidos, tamb\u00e9m inclui pr\u00e1ticas respirat\u00f3rias &#8211; que podem ser realizadas nas primeiras semanas ap\u00f3s o parto. Depois, voc\u00ea pode adicionar asanas do mais simples ao mais complexo e programas completos de recupera\u00e7\u00e3o p\u00f3s-parto. Dependendo da intensidade e quantidade dos exerc\u00edcios, o tempo dos treinos varia &#8211; aumente gradualmente a carga, come\u00e7ando com programas curtos e simples, focados na t\u00e9cnica e no entendimento do seu corpo. A yoga para iniciantes em casa pode ajudar a formar diferentes combina\u00e7\u00f5es de asanas: por exemplo, para emagrecimento p\u00f3s-parto e para a recupera\u00e7\u00e3o do t\u00f4nus corporal.<\/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\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Aulas de yoga p\u00f3s-parto\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Eliminando as consequ\u00eancias do parto com hatha yoga <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s o parto, \u00e9 importante prestar aten\u00e7\u00e3o n\u00e3o apenas ao beb\u00ea, mas tamb\u00e9m ao seu corpo. Os m\u00fasculos do assoalho p\u00e9lvico, os \u00f3rg\u00e3os p\u00e9lvicos e abdominais precisam de cuidado e suporte (inclusive f\u00edsico) tanto quanto o beb\u00ea. Costas, bra\u00e7os, ombros &#8211; n\u00e3o se deve esquec\u00ea-los, pois a m\u00e1 postura \u00e9 comum entre muitas m\u00e3es jovens. Lembre-se de como voc\u00ea normalmente pega o beb\u00ea: isso acontece ou com o desalinhamento da p\u00e9lvis ou com a curvatura das costas. Ao prestar aten\u00e7\u00e3o \u00e0 postura correta e ao t\u00f4nus muscular dos bra\u00e7os e \u00e0 mobilidade das articula\u00e7\u00f5es, voc\u00ea poder\u00e1 evitar tais problemas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para lidar com todos esses desconfortos, vale a pena incorporar as seguintes posturas em seus treinos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paripurna Navasana, ou Posi\u00e7\u00e3o do Barco: esta asana tem um efeito positivo nos m\u00fasculos e \u00f3rg\u00e3os localizados na cavidade abdominal, permitindo que eles se recuperem mais rapidamente ap\u00f3s o parto;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: uma postura capaz de restaurar o t\u00f4nus dos \u00f3rg\u00e3os internos;<\/li>\n\n\n\n<li>Pavanamuktasana: esta postura afeta os m\u00fasculos do assoalho p\u00e9lvico e tamb\u00e9m estimula a digest\u00e3o, aliviando assim a constipa\u00e7\u00e3o e reduzindo o risco de hemorroidas;<\/li>\n\n\n\n<li>Garudasana, Matsyasana e Setu Bandha Sarvangasana: aqui \u00e9 simples &#8211; s\u00e3o posturas comprovadas para uma boa postura<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ao se interessar por yoga ap\u00f3s o parto, voc\u00ea j\u00e1 come\u00e7ou o caminho para uma vers\u00e3o melhor de si mesma, e agora deve prosseguir de maneira qualitativa e eficaz. V\u00eddeo-aulas realizadas por instrutores profissionais ir\u00e3o ajud\u00e1-la nisso. Fazer yoga em casa se tornar\u00e1 o mais confort\u00e1vel e ben\u00e9fico poss\u00edvel gra\u00e7as a eles.<\/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\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Aulas de yoga p\u00f3s-parto\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Existem posturas para lacta\u00e7\u00e3o?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No per\u00edodo p\u00f3s-parto, toda m\u00e3e se preocupa com a alimenta\u00e7\u00e3o do beb\u00ea. E a lacta\u00e7\u00e3o \u00e9 uma companheira indispens\u00e1vel de cada m\u00e3e, mas se voc\u00ea sentir ansiedade sobre isso, tente incorporar asanas para a lacta\u00e7\u00e3o em sua pr\u00e1tica \u2013 elas s\u00e3o direcionadas para abrir a caixa tor\u00e1cica ou normalizar o fluxo sangu\u00edneo na \u00e1rea do peito e ombros. E claro, a consulta com um especialista sobre a quest\u00e3o que lhe preocupa nunca \u00e9 dispens\u00e1vel. Afinal, o principal \u00e9 fornecer alimenta\u00e7\u00e3o saud\u00e1vel ao beb\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asanas para lacta\u00e7\u00e3o<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjariasana, ou posi\u00e7\u00e3o do Gato;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, ou &#8220;b\u00e9tula&#8221;;<\/li>\n\n\n\n<li>Viparita Karani, ou posi\u00e7\u00e3o da Vela invertida;<\/li>\n\n\n\n<li>Halasana, ou posi\u00e7\u00e3o do Arado.<\/li>\n<\/ul>\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\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Aulas de yoga p\u00f3s-parto\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">O yoga em casa pode ajudar a perder peso?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para a mulher, \u00e9 fundamental se sentir bonita. O per\u00edodo p\u00f3s-parto n\u00e3o \u00e9 exce\u00e7\u00e3o. E, embora os horm\u00f4nios tentem contrariar isso, tentaremos venc\u00ea-los com m\u00e9todos suaves. O mais importante nesta quest\u00e3o \u00e9 a regularidade. Pratique rotinas simples diariamente e, de prefer\u00eancia, escolha rotinas din\u00e2micas que permitam a elimina\u00e7\u00e3o do excesso de \u00e1gua do corpo, ou simplesmente suar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quais asanas ajudam:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrikshasana;<\/li>\n\n\n\n<li>Garudasana;<\/li>\n\n\n\n<li>Virabhadrasana;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Com eles \u00e9 poss\u00edvel tonificar as coxas e fortalecer os gl\u00fateos, e essas posturas tamb\u00e9m t\u00eam um impacto positivo nos m\u00fasculos do assoalho p\u00e9lvico e nos \u00f3rg\u00e3os da pelve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quanto ao abd\u00f4men, as seguintes asanas ajudam:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\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\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Aulas de yoga p\u00f3s-parto\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Principalmente, lembre-se &#8211; voc\u00ea n\u00e3o deve treinar o abd\u00f4men antes de tr\u00eas meses ap\u00f3s o parto. Al\u00e9m disso, \u00e9 muito importante ter certeza de que n\u00e3o h\u00e1 di\u00e1stase. Voc\u00ea pode realizar um teste de di\u00e1stase em casa por conta pr\u00f3pria ou consultar um m\u00e9dico para tirar d\u00favidas sobre isso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Como encontrar tempo para yoga em casa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Provavelmente, cada m\u00e3e se pergunta isso. Ir at\u00e9 a academia \u00e9 demorado, e realizar exerc\u00edcios regularmente \u00e9 dif\u00edcil. Sempre h\u00e1 algo que distrai, e no final, n\u00e3o sobra tempo livre para si mesma. Em primeiro lugar, aprenda a criar esse tempo livre. Todo dia reserve pelo menos 15 minutos para um treino em casa &#8211; esse tempo \u00e9 suficiente para pelo menos come\u00e7ar e incorporar a pr\u00e1tica de yoga no seu h\u00e1bito e no seu ritmo di\u00e1rio. Exerc\u00edcios em casa v\u00e3o ajudar voc\u00ea, e nossos v\u00eddeos tutoriais quase substituem o instrutor da academia. Escolha os exerc\u00edcios adequados e junte-se!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea se tornou m\u00e3e, o processo de parto ficou para tr\u00e1s e agora pode desfrutar plenamente da maternidade &#8211; pelo menos nos primeiros meses. Este&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857,845],"tags":[],"class_list":["post-12204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-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>Hatha-yoga p\u00f3s-parto - pr\u00e1tica restauradora para m\u00e3es<\/title>\n<meta name=\"description\" content=\"A pr\u00e1tica restauradora de yoga p\u00f3s-parto permite \u00e0s m\u00e3es resolver muitos problemas do per\u00edodo p\u00f3s-parto. 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