{"id":12224,"date":"2020-11-26T19:35:35","date_gmt":"2020-11-26T16:35:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1190"},"modified":"2025-06-16T08:46:40","modified_gmt":"2025-06-16T05:46:40","slug":"asanas-de-torcao-no-yoga-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/asanas-de-torcao-no-yoga-2\/","title":{"rendered":"Asanas de Tor\u00e7\u00e3o no Yoga"},"content":{"rendered":"\n

Poses de tor\u00e7\u00e3o no yoga<\/h2>\n\n\n\n

As asanas de tor\u00e7\u00e3o ocupam um lugar especial na pr\u00e1tica do yoga, pois sua execu\u00e7\u00e3o requer cautela e movimentos suaves para evitar les\u00f5es na coluna e distens\u00f5es. N\u00e3o \u00e9 correto tentar girar o corpo em um \u00e2ngulo de 90 graus em rela\u00e7\u00e3o \u00e0 posi\u00e7\u00e3o natural. As tor\u00e7\u00f5es s\u00e3o realizadas com uma amplitude confort\u00e1vel para o corpo e individual para cada futura m\u00e3e. Nesse caso, a pr\u00e1tica di\u00e1ria<\/a> de yoga com tor\u00e7\u00e3o pode trazer resultados positivos significativos para a sa\u00fade.<\/p>\n\n\n\n

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

Benef\u00edcios das asanas de tor\u00e7\u00e3o<\/h3>\n\n\n\n

O efeito terap\u00eautico das poses de tor\u00e7\u00e3o no yoga \u00e9 o seguinte:<\/p>\n\n\n\n

\u2022 redu\u00e7\u00e3o de dep\u00f3sitos de gordura;<\/p>\n\n\n\n

\u2022 estimula\u00e7\u00e3o do trato digestivo e massagem suave dos \u00f3rg\u00e3os abdominais;<\/p>\n\n\n\n

\u2022 elimina\u00e7\u00e3o de dores nas regi\u00f5es tor\u00e1cica e lombar da coluna vertebral;<\/p>\n\n\n\n

\u2022 normaliza\u00e7\u00e3o da fun\u00e7\u00e3o reprodutiva do organismo;<\/p>\n\n\n\n

\u2022 fortalecimento dos m\u00fasculos das costas;<\/p>\n\n\n\n

\u2022 al\u00edvio do cansa\u00e7o e da tens\u00e3o muscular;<\/p>\n\n\n\n

\u2022 elimina\u00e7\u00e3o de pensamentos negativos e preenchimento com energia positiva.<\/p>\n\n\n\n

Contraindica\u00e7\u00f5es para realizar posturas torcidas de hatha yoga – opera\u00e7\u00f5es recentes e les\u00f5es na coluna, osteocondrose em est\u00e1gio de exacerba\u00e7\u00e3o e complica\u00e7\u00f5es individuais poss\u00edveis durante a gravidez. Portanto, antes de iniciar as aulas, \u00e9 aconselh\u00e1vel consultar um m\u00e9dico para n\u00e3o causar danos ao pr\u00f3prio organismo e ao desenvolvimento do beb\u00ea.<\/p>\n\n\n\n

Durante os exerc\u00edcios de tor\u00e7\u00e3o, ocorre uma extens\u00e3o dos m\u00fasculos das costas<\/a>, que \u00e9 um processo natural e seguro quando realizado corretamente. A rota\u00e7\u00e3o da coluna deve ser feita na regi\u00e3o tor\u00e1cica com um \u00e2ngulo de 30-40 graus; aplicar for\u00e7a com as m\u00e3os para maximizar a tor\u00e7\u00e3o do tronco \u00e9 perigoso e prejudicial \u00e0 sa\u00fade.<\/p>\n\n\n\n

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

Conjunto de Exerc\u00edcios<\/h3>\n\n\n\n

A pr\u00e1tica de yoga inclui asanas com tor\u00e7\u00e3o, f\u00e1ceis de realizar durante a gravidez e ben\u00e9ficas para futuras m\u00e3es. Antes do in\u00edcio dos exerc\u00edcios, \u00e9 feito um pequeno aquecimento para os m\u00fasculos e ligamentos. Durante as atividades, \u00e9 necess\u00e1rio prestar aten\u00e7\u00e3o \u00e0s sensa\u00e7\u00f5es no corpo e ao bem-estar; se houver desconforto, interromper a execu\u00e7\u00e3o do asana.<\/p>\n\n\n\n

Utkata Konasana (Postura da Deusa):<\/h4>\n\n\n\n

Afaste os p\u00e9s a uma dist\u00e2ncia de cerca de um metro, agache um pouco mais baixo e mantenha a pelve na posi\u00e7\u00e3o em que as coxas fiquem horizontais. Inclinando o corpo para a frente, fa\u00e7a pequenas tor\u00e7\u00f5es para um lado e para o outro, ao mesmo tempo apoiando as m\u00e3os nos joelhos e empurrando-os alternadamente para tr\u00e1s.<\/p>\n\n\n\n

Varia\u00e7\u00f5es de Prasarita Padottanasana (Postura de Inclina\u00e7\u00e3o para Frente de Pernas Afastadas):<\/h4>\n\n\n\n

Separe os p\u00e9s o m\u00e1ximo poss\u00edvel ao longo do tapete, abaixe-se para a frente apoiando-se em m\u00e3os retas, nesta posi\u00e7\u00e3o:<\/p>\n\n\n\n

\u2022 levante a m\u00e3o direita para cima, vire o corpo na mesma dire\u00e7\u00e3o, abaixe-a no tapete e repita o exerc\u00edcio para o outro lado com a m\u00e3o esquerda levantada;<\/p>\n\n\n\n

\u2022 coloque a m\u00e3o direita no p\u00e9 esquerdo, levante a m\u00e3o esquerda e fa\u00e7a uma tor\u00e7\u00e3o para a esquerda, mude a posi\u00e7\u00e3o das m\u00e3os e fa\u00e7a tor\u00e7\u00f5es para o lado direito com a m\u00e3o direita levantada.<\/p>\n\n\n\n

Varia\u00e7\u00f5es de Parivrtta Virasana (Pose do Her\u00f3i com Tor\u00e7\u00e3o), que s\u00e3o realizadas durante a gravidez com as coxas afastadas para acomodar confortavelmente a barriga:<\/p>\n\n\n\n

Sente-se no tapete, a perna esquerda dobrada \u00e0 frente do corpo, calcanhar o mais pr\u00f3ximo poss\u00edvel da virilha, a coxa da perna direita levada para tr\u00e1s al\u00e9m do quadril:<\/p>\n\n\n\n

\u2022 tor\u00e7a o tronco para a direita, apoiando-se nos dedos de ambas as m\u00e3os no tapete ao lado do corpo, e mantenha a posi\u00e7\u00e3o por 2-3 ciclos respirat\u00f3rios;<\/p>\n\n\n\n

\u2022 coloque o p\u00e9 direito no tapete \u00e0 frente do p\u00e9 esquerdo, apoie-se com a m\u00e3o esquerda no ch\u00e3o atr\u00e1s da coxa esquerda e abrace o joelho da perna direita com a m\u00e3o direita, fa\u00e7a uma tor\u00e7\u00e3o \u00e0 esquerda. A coroa da cabe\u00e7a deve estar voltada para cima, a barriga aberta e livremente posicionada entre as coxas, olhar por cima do ombro direito.<\/p>\n\n\n\n

Em seguida, repita os exerc\u00edcios do outro lado.<\/p>\n\n\n\n

Tor\u00e7\u00e3o realizada a partir de Marjaryasana (Pose do Gato<\/a>):<\/h4>\n\n\n\n

Com os joelhos afastados na largura dos ombros, os p\u00e9s com os dedos apoiados no tapete. Colocamos a m\u00e3o direita no tapete, tocando sua superf\u00edcie com o ombro, a m\u00e3o esquerda colocamos atr\u00e1s das costas e a palma da m\u00e3o desce para o lado interno da coxa direita. Mantemos a posi\u00e7\u00e3o por 3-5 ciclos de respira\u00e7\u00e3o. Repetimos o exerc\u00edcio com a m\u00e3o esquerda deitada no tapete.<\/p>\n\n\n\n

Negligenciar as regras de seguran\u00e7a em posturas de tor\u00e7\u00e3o pode levar \u00e0 exacerba\u00e7\u00e3o de doen\u00e7as existentes na coluna vertebral, compress\u00e3o de termina\u00e7\u00f5es nervosas e danos \u00e0 sa\u00fade. Realizar as asanas de tor\u00e7\u00e3o de yoga \u00e9 ben\u00e9fico sob a orienta\u00e7\u00e3o de um instrutor, seguindo as instru\u00e7\u00f5es dos videocursos<\/a> cuidadosamente.<\/p>\n\n\n\n

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

Poses de tor\u00e7\u00e3o no yoga As asanas de tor\u00e7\u00e3o ocupam um lugar especial na pr\u00e1tica do yoga, pois sua execu\u00e7\u00e3o requer cautela e movimentos suaves…<\/p>\n","protected":false},"author":11,"featured_media":6583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_title":"Tor\u00e7\u00f5es na Yoga - Asanas para Gestantes | Momslab","_yoast_wpseo_metadesc":"A pr\u00e1tica di\u00e1ria de yoga com tor\u00e7\u00f5es pode trazer resultados visivelmente positivos para a sa\u00fade das gestantes. 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