{"id":12218,"date":"2020-11-26T19:10:27","date_gmt":"2020-11-26T16:10:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1175"},"modified":"2025-06-16T08:45:57","modified_gmt":"2025-06-16T05:45:57","slug":"exercicios-de-yoga-para-melhorar-a-postura","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/exercicios-de-yoga-para-melhorar-a-postura\/","title":{"rendered":"Exerc\u00edcios de Yoga para Melhorar a Postura"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Desde a inf\u00e2ncia, todos n\u00f3s somos ensinados a manter as costas retas, mas nem todos seguimos essa regra. As raz\u00f5es podem ser diversas &#8211; doen\u00e7as da coluna e do sistema m\u00fasculo-esquel\u00e9tico, cansa\u00e7o, m\u00fasculos das costas fracos e assim por diante. Para trabalhar nas poss\u00edveis causas de uma postura incorreta, tente incorporar \u00e0 sua vida complexos simples de ioga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eles podem ser feitos em casa sozinhos, em poucos minutos, mas se voc\u00ea praticar ioga regularmente, o efeito ser\u00e1 evidente.<\/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\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg\" alt=\"Exerc\u00edcios de ioga para uma postura correta\" class=\"wp-image-6556\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios de ioga para uma postura correta<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea vai precisar de: tapete de yoga, cinto de yoga (voc\u00ea pode nem precisar comprar equipamento especial, pode usar uma toalha), almofadas e um pouco de tempo livre. E tamb\u00e9m as nossas videoaulas &#8211; elas ajudar\u00e3o a praticar a t\u00e9cnica correta, a escolher a sequ\u00eancia certa de asanas e a entrar em um esp\u00edrito positivo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Marjaryasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Essa asana \u00e9 mais conhecida como a postura do Gato &#8211; considerada uma das asanas mais eficazes para melhorar a postura e fortalecer os m\u00fasculos do tronco e das costas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fique de quatro no tapete, distribuindo o peso uniformemente entre os bra\u00e7os esticados e os joelhos.<\/li>\n\n\n\n<li>Lentamente arqueie as costas para cima, do peito at\u00e9 o c\u00f3ccix.<\/li>\n\n\n\n<li>Depois arqueie as costas, direcionando as costelas para baixo, o c\u00f3ccix para cima, e a cabe\u00e7a para tr\u00e1s.<\/li>\n\n\n\n<li>Alterne esses exerc\u00edcios por alguns minutos.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Virasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mais conhecida como a postura do Her\u00f3i. Gra\u00e7as a ela, os m\u00fasculos &#8220;acostumam-se&#8221; \u00e0 posi\u00e7\u00e3o correta e mant\u00eam as costas retas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sente-se sobre os calcanhares, colocando as n\u00e1degas no ch\u00e3o entre os p\u00e9s.<\/li>\n\n\n\n<li>Mantenha as costas eretas e o peito aberto.<\/li>\n\n\n\n<li>Estenda a coluna para cima, lembrando de respirar corretamente.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Essa pose, em combina\u00e7\u00e3o com outras posturas que corrigem a postura e alongam a coluna (como Adho Mukha Svanasana e Paschimottanasana), ajuda significativamente com problemas de postura.<\/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\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg\" alt=\"Exerc\u00edcios de ioga para uma postura correta\" class=\"wp-image-6558\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Virabhadrasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A Pose do Her\u00f3i n\u00e3o deve ser confundida com a Pose do Guerreiro &#8211; Virabhadrasana. Gestantes devem optar pelas varia\u00e7\u00f5es dessa posi\u00e7\u00e3o que n\u00e3o causem desconforto. Por exemplo, a posi\u00e7\u00e3o do Guerreiro &#8216;de p\u00e9 com as pernas bem afastadas&#8217;.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Coloque os p\u00e9s a uma dist\u00e2ncia de cerca de um metro um do outro.<\/li>\n\n\n\n<li>Gire o p\u00e9 direito para a direita.<\/li>\n\n\n\n<li>Levante os bra\u00e7os paralelamente ao ch\u00e3o, com as palmas voltadas para cima.<\/li>\n\n\n\n<li>Contraia os gl\u00fateos e as pernas e agache sobre a perna direita.<\/li>\n\n\n\n<li>Mantenha-se alguns segundos nessa posi\u00e7\u00e3o e depois retorne \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n\n\n\n<li>Em seguida, repita o exerc\u00edcio na perna esquerda.<\/li>\n<\/ul>\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\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg\" alt=\"Exerc\u00edcios de ioga para uma postura correta\" class=\"wp-image-6559\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Bhujangasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ou, como tamb\u00e9m \u00e9 chamada &#8211; pose do Drag\u00e3o, ou pose da Cobra. Ajuda a fortalecer os m\u00fasculos localizados ao longo da coluna vertebral, bem como os m\u00fasculos trap\u00e9zios.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A pose \u00e9 realizada a partir da posi\u00e7\u00e3o deitada<\/li>\n\n\n\n<li>Pernas estendidas, palmas das m\u00e3os apoiadas no ch\u00e3o sob os ombros<\/li>\n\n\n\n<li>Ao expirar, o tronco levanta, os bra\u00e7os ficam levemente flexionados<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">O principal nesta asana \u00e9 manter a t\u00e9cnica correta, n\u00e3o puxar os ombros em dire\u00e7\u00e3o \u00e0s orelhas e n\u00e3o levantar o osso p\u00fabico do ch\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m disso, n\u00e3o deve ser realizada no segundo e terceiro trimestre da gravidez, mas pode ser praticada ap\u00f3s o parto.<\/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\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg\" alt=\"Exerc\u00edcios de ioga para uma postura correta\" class=\"wp-image-6560\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O melhor \u00e9 praticar essas asanas em conjunto. Direcionadas para trabalhar diferentes grupos musculares, elas contribuem para o fortalecimento do core, desenvolvimento muscular e flexibilidade da coluna vertebral. Apresentamos um pequeno conjunto de exerc\u00edcios para as costas e postura correta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aquecimento leve: preste aten\u00e7\u00e3o especial \u00e0 cintura escapular, bra\u00e7os e regi\u00e3o lombar<\/li>\n\n\n\n<li>Marjariasana din\u00e2mica: arredondamento e afundamento das costas<\/li>\n\n\n\n<li>Flex\u00f5es: mantenha os cotovelos ao longo da linha das costas<\/li>\n\n\n\n<li>Rolamentos do corpo: fique sobre os cotovelos e joelhos, estenda as pernas a partir dessa posi\u00e7\u00e3o, fa\u00e7a movimentos circulares com o tronco<\/li>\n\n\n\n<li>E mais uma vez Marjariasana: compense a curvatura da coluna com a postura do Gato, arqueando as costas primeiro para cima, depois para baixo<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Este \u00e9 um conjunto de yoga muito confort\u00e1vel e lento para a postura, que pode ser praticado em qualquer trimestre da gravidez e com qualquer n\u00edvel de preparo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lembre-se de que primeiro \u00e9 necess\u00e1rio desenvolver a t\u00e9cnica correta, enquanto a flexibilidade e o fortalecimento muscular vir\u00e3o gradualmente. Se voc\u00ea sentir desconforto intenso, deve parar o exerc\u00edcio. Para garantir a t\u00e9cnica correta, recomendamos realizar as asanas sob a orienta\u00e7\u00e3o de um instrutor ou assistindo \u00e0s videoaulas em nosso site. As aulas de yoga devem ser prazerosas e proporcionar tranquilidade, especialmente para gestantes e novas m\u00e3es.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Desde a inf\u00e2ncia, todos n\u00f3s somos ensinados a manter as costas retas, mas nem todos seguimos essa regra. As raz\u00f5es podem ser diversas &#8211; doen\u00e7as&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[860,842,845],"tags":[],"class_list":["post-12218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-ptbr","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>Exerc\u00edcios de ioga para uma postura correta - v\u00eddeo de ioga na Momslab<\/title>\n<meta name=\"description\" content=\"Realizar exerc\u00edcios de ioga para melhorar a postura pode ser feito at\u00e9 mesmo em casa. Conjunto leve de dez minutos para desenvolver uma postura impressionante e atraente.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/exercicios-de-yoga-para-melhorar-a-postura\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcios de Yoga para Melhorar a Postura\" \/>\n<meta property=\"og:description\" content=\"Realizar exerc\u00edcios de ioga para melhorar a postura pode ser feito at\u00e9 mesmo em casa. 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