{"id":12212,"date":"2020-11-26T14:39:28","date_gmt":"2020-11-26T11:39:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1128"},"modified":"2025-06-16T08:42:41","modified_gmt":"2025-06-16T05:42:41","slug":"sura-namaskara-complexo-saudacao-ao-sol-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/sura-namaskara-complexo-saudacao-ao-sol-2\/","title":{"rendered":"&#8220;Sauda\u00e7\u00e3o ao Sol&#8221;: aquecimento ou treino completo?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Na yoga, o conjunto mais conhecido \u00e9 considerado o Surya Namaskar, ou \u00abSauda\u00e7\u00e3o ao Sol\u00bb. Talvez este nome tenha influenciado a percep\u00e7\u00e3o deste conjunto &#8211; muitos acreditam que \u00e9 um aquecimento matinal. Na verdade, n\u00e3o \u00e9 bem assim, e o Surya Namaskar \u00e9 uma pr\u00e1tica completa de verdade, que pode ser comparada a um treino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A prop\u00f3sito, por que surgiu o nome \u00abSauda\u00e7\u00e3o ao Sol\u00bb. S\u00e3o v\u00e1rias asanas focadas em alongamento e inclina\u00e7\u00f5es, por isso parece que o yogi est\u00e1 se curvando ao sol, saudando-o e um novo dia. Mas ningu\u00e9m pro\u00edbe realizar este conjunto tanto de manh\u00e3 quanto \u00e0 noite, mas em qualquer caso n\u00e3o se pode considerar Surya Namaskar uma alternativa ao aquecimento &#8211; antes do conjunto \u00e9 necess\u00e1rio fazer um aquecimento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg\" alt=\"Surya Namaskara: Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6528\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-300x212.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-768x543.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-100x71.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-637x450.jpg 637w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Rotina matinal de exerc\u00edcios &#8220;Sauda\u00e7\u00e3o ao Sol&#8221;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Um ciclo completo de Surya Namaskar consiste em dois ciclos, cada um com doze exerc\u00edcios. O primeiro ciclo consiste nas seguintes posturas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tadasana, postura da Montanha: fique em p\u00e9, com os p\u00e9s \u00e0 largura dos ombros.<\/li>\n\n\n\n<li>Pranamasana, postura da Ora\u00e7\u00e3o: junte as m\u00e3os em &#8220;namast\u00ea&#8221;.<\/li>\n\n\n\n<li>Hasta Uttanasana, postura das M\u00e3os Estendidas: estenda as m\u00e3os juntas para cima e incline-se para tr\u00e1s. Se sentir dor intensa na lombar, reduza a inclina\u00e7\u00e3o &#8211; n\u00e3o fa\u00e7a a asana com dor.<\/li>\n\n\n\n<li>Padahastasana, postura da Gar\u00e7a: incline-se de forma que a cabe\u00e7a v\u00e1 em dire\u00e7\u00e3o aos p\u00e9s, as m\u00e3os aos p\u00e9s, mantendo as pernas retas.<\/li>\n\n\n\n<li>Ashwa Sanchalanasana, postura do Cavaleiro: d\u00ea um passo para tr\u00e1s com a perna direita, coloque o joelho no ch\u00e3o, e flexione levemente o joelho esquerdo mantendo a canela perpendicular ao ch\u00e3o, com as m\u00e3os no ch\u00e3o.<\/li>\n\n\n\n<li>A partir da posi\u00e7\u00e3o do Cavaleiro, d\u00ea um passo para tr\u00e1s com a perna esquerda, de modo que ambas as pernas fiquem retas e o corpo na posi\u00e7\u00e3o de Prancha. Na segunda metade da gravidez, essa posi\u00e7\u00e3o pode ser desafiadora &#8211; n\u00e3o estenda as pernas, mas fique de joelhos, distribuindo o peso entre as m\u00e3os e as pernas.<\/li>\n\n\n\n<li>Bhujangasana, posi\u00e7\u00e3o da Cobra: coloque os joelhos no ch\u00e3o, direcione os quadris para frente e arqueie a parte superior das costas.<\/li>\n\n\n\n<li>Levante o quadril na posi\u00e7\u00e3o da Cobra, estenda os joelhos e assuma a postura de Adho Mukha Svanasana &#8211; Cachorro olhando para baixo.<\/li>\n\n\n\n<li>Inicie o segundo ciclo &#8211; ele quase repete o primeiro por completo, exceto pelas pernas. Novamente Ashwa Sanchalanasana: agora a perna direita deve estar \u00e0 frente.<\/li>\n\n\n\n<li>Padahastasana.<\/li>\n\n\n\n<li>Hasta Uttanasana.<\/li>\n\n\n\n<li>Pranamasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Durante a pr\u00e1tica, as pernas devem estar ligeiramente tensas, a coluna ereta, voc\u00ea deve sentir seus m\u00fasculos e seu corpo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg\" alt=\"Surya Namaskara: Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6529\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">T\u00e9cnica de seguran\u00e7a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Quando executar a sequ\u00eancia &#8220;Sauda\u00e7\u00e3o ao Sol&#8221;, n\u00e3o se esque\u00e7a das t\u00e9cnicas de seguran\u00e7a. E isso n\u00e3o se refere apenas ao fato de que \u00e9 necess\u00e1rio se aquecer, mas tamb\u00e9m de que \u00e9 importante estar atento a essa pr\u00e1tica e \u00e0s suas sensa\u00e7\u00f5es durante ela. Aprenda a respirar corretamente &#8211; isso precisa ser feito antes de iniciar a pr\u00e1tica de yoga. A regra principal: ao expirar, os m\u00fasculos devem se contrair; ao inspirar, relaxar. E mais uma coisa importante &#8211; n\u00e3o tenha pressa. Se voc\u00ea reservou um tempo espec\u00edfico para a pr\u00e1tica de yoga, n\u00e3o tente fazer outra coisa al\u00e9m das posturas. Fa\u00e7a tudo com calma, preste aten\u00e7\u00e3o \u00e0 t\u00e9cnica correta &#8211; os v\u00eddeos de exerc\u00edcios gravados por instrutores profissionais podem ajudar nisso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O conjunto de hatha yoga &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; deve ser realizado em um ritmo calmo, seguindo a sequ\u00eancia das asanas. Quando voc\u00ea dominar a t\u00e9cnica e memorizar todas as asanas e a sequ\u00eancia dos exerc\u00edcios, comece a prestar aten\u00e7\u00e3o na respira\u00e7\u00e3o e, em seguida, nos seus pensamentos. Se a &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; for realizada pela manh\u00e3, voc\u00ea pode mentalmente repetir palavras que carregam uma energia positiva para o dia que se inicia.<\/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\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg\" alt=\"Surya Namaskara: Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6530\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">O conjunto Surya Namaskar \u00e9 eficaz?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00f3s n\u00e3o dizemos &#8220;complexo&#8221; \u00e0 toa: a Sauda\u00e7\u00e3o ao Sol afeta diferentes partes do corpo, trabalha articula\u00e7\u00f5es e diferentes grupos musculares. Gra\u00e7as a isso, os m\u00fasculos tornam-se mais flex\u00edveis, as articula\u00e7\u00f5es mais m\u00f3veis e, al\u00e9m disso, durante a pr\u00e1tica, o fluxo sangu\u00edneo \u00e9 normalizado e os \u00f3rg\u00e3os internos s\u00e3o estimulados, o que torna mais f\u00e1cil realizar asanas mais complexas. Mas isso n\u00e3o \u00e9 tudo: pessoas que praticam regularmente a &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; notam uma redu\u00e7\u00e3o nos n\u00edveis de estresse e ansiedade, desenvolvimento de equil\u00edbrio interno e serenidade.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na yoga, o conjunto mais conhecido \u00e9 considerado o Surya Namaskar, ou \u00abSauda\u00e7\u00e3o ao Sol\u00bb. Talvez este nome tenha influenciado a percep\u00e7\u00e3o deste conjunto &#8211;&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[842,845],"tags":[],"class_list":["post-12212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Surya Namaskar - complexo matinal Sauda\u00e7\u00e3o ao Sol<\/title>\n<meta name=\"description\" content=\"Surya Namaskar \u00e9 um dos ciclos de asanas matinais convenientes. 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