{"id":12230,"date":"2020-11-26T19:57:47","date_gmt":"2020-11-26T16:57:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1199"},"modified":"2025-06-16T08:48:17","modified_gmt":"2025-06-16T05:48:17","slug":"asanas-simples-de-yoga-poses-leves-para-gestantes","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/asanas-simples-de-yoga-poses-leves-para-gestantes\/","title":{"rendered":"Asanas Simples de Yoga: Poses Leves para Gestantes"},"content":{"rendered":"\n

Posi\u00e7\u00f5es simples de ioga para gr\u00e1vidas<\/h2>\n\n\n\n

As posturas iniciais de yoga n\u00e3o apresentam dificuldades nem mesmo para futuras mam\u00e3es que nunca praticaram esportes antes, pois possuem v\u00e1rias varia\u00e7\u00f5es de complexidade e s\u00e3o realizadas com o uso de dispositivos que facilitam a carga. Para gestantes com bom condicionamento f\u00edsico<\/a>, que praticam gin\u00e1stica oriental<\/a> h\u00e1 bastante tempo, \u00e9 \u00fatil incluir posturas simples no conjunto di\u00e1rio<\/a> de yoga como elementos relaxantes e compensat\u00f3rios entre os exerc\u00edcios<\/a> dif\u00edceis.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Posturas de yoga simples<\/h3>\n\n\n\n

Os movimentos nas posturas<\/a> s\u00e3o realizados suavemente, observando as regras de entrada e sa\u00edda seguras das poses. Em caso de desconforto, recomenda-se interromper os exerc\u00edcios. A posi\u00e7\u00e3o correta do corpo em poses leves de yoga \u00e9 mostrada na foto.<\/p>\n\n\n\n

Shavasana (Posi\u00e7\u00e3o do cad\u00e1ver)<\/h4>\n\n\n\n

A primeira asana no yoga para relaxar o corpo<\/a>, ajuda a restaurar a respira\u00e7\u00e3o e descansar ap\u00f3s a pr\u00e1tica, acalmar-se e liberar a mente de pensamentos desnecess\u00e1rios:<\/p>\n\n\n\n

Deite-se de costas, com os bra\u00e7os esticados para os lados do corpo e coloque um pequeno travesseiro sob os joelhos. Se a posi\u00e7\u00e3o deitada de costas n\u00e3o for confort\u00e1vel, voc\u00ea pode deitar de lado e segurar um travesseiro entre as coxas para reduzir a tens\u00e3o no abd\u00f4men ou dobrar uma perna no joelho, colocando-a sobre o travesseiro sobre a outra perna.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Jathara Parivartanasana (Postura de Tor\u00e7\u00e3o do Abd\u00f4men)<\/h4>\n\n\n\n

\u00c9 realizada a partir de Shavasana e serve para estabilizar o funcionamento do sistema digestivo, ajudando durante crises de doen\u00e7as gastroenterol\u00f3gicas:<\/p>\n\n\n\n

Em posi\u00e7\u00e3o deitada de costas com os bra\u00e7os estendidos na linha dos ombros, leve as pernas unidas para o lado do corpo. \u00c9 confort\u00e1vel colocar um travesseiro entre as coxas. As pernas devem ser giradas em um \u00e2ngulo que seja confort\u00e1vel para a condi\u00e7\u00e3o atual e est\u00e1gio da gravidez.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Virabhadrasana I (Postura do Guerreiro)<\/h4>\n\n\n\n

Fortalece as pernas e desenvolve a sensa\u00e7\u00e3o de equil\u00edbrio, facilita a respira\u00e7\u00e3o atrav\u00e9s da abertura do peito, ajuda a concentrar-se:<\/p>\n\n\n\n

Dando um passo largo ao longo do tapete, dobre o joelho da perna da frente, enquanto a perna de tr\u00e1s fica estendida e apoiada nos dedos dos p\u00e9s. Una as palmas das m\u00e3os das m\u00e3os estendidas acima da cabe\u00e7a, procurando manter as costas retas e abrir o peito o m\u00e1ximo poss\u00edvel.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Marjaryasana (Postura do Gato<\/a>)<\/h4>\n\n\n\n

Ajuda com dores nas costas e no pesco\u00e7o, tem um efeito de massagem suave nos \u00f3rg\u00e3os abdominais, melhorando seu funcionamento. Fazer o exerc\u00edcio ap\u00f3s o parto ajuda a “encolher” a barriga e a devolver a forma ao corpo:<\/p>\n\n\n\n

Fique de joelhos com as canelas, dedos dos p\u00e9s e palmas das m\u00e3os dos bra\u00e7os estendidos apoiados no tapete. Inspire arredondando as costas, abaixando a cabe\u00e7a entre os bra\u00e7os, expire curvando-se em dire\u00e7\u00e3o ao ch\u00e3o, levantando o topo da cabe\u00e7a.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Adho Mukha Svanasana (Postura do Cachorro olhando para baixo)<\/h4>\n\n\n\n

Proporciona um alongamento suave do corpo, fortalecendo os m\u00fasculos das pernas e tornozelos. Executar a pose diariamente no final do dia ajuda a aliviar a fadiga e a tens\u00e3o:<\/p>\n\n\n\n

Ao dobrar-se, posicione o corpo em um \u00e2ngulo acima do tapete, cujos lados retos formam os bra\u00e7os e pernas estendidos. Dominar a pose cl\u00e1ssica pode ser bastante desafiador para iniciantes, portanto, a execu\u00e7\u00e3o da asana pode ser facilitada pelos seguintes m\u00e9todos:<\/p>\n\n\n\n

\u2022 Apoie-se nos dedos dos p\u00e9s, dobrando os joelhos e levantando os calcanhares do ch\u00e3o;<\/p>\n\n\n\n

\u2022 Comece o exerc\u00edcio em uma inclina\u00e7\u00e3o parcial para uma cadeira ou outro apoio, colocando as m\u00e3os esticadas sobre ele.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

Malasana (Pose da Guirlanda)<\/h4>\n\n\n\n

Recomendada para aliviar dores na regi\u00e3o lombar da coluna e reduzir dep\u00f3sitos de gordura na parte inferior do corpo:<\/p>\n\n\n\n

Com os p\u00e9s afastados na largura de aproximadamente um metro no tapete, agache-se profundamente com as m\u00e3os em posi\u00e7\u00e3o de namast\u00ea. Mantenha-se na pose por 3-5 ciclos respirat\u00f3rios, tentando manter a coluna reta e respirando calmamente.<\/p>\n\n\n\n

Nessa posi\u00e7\u00e3o, fa\u00e7a exerc\u00edcios para os m\u00fasculos do assoalho p\u00e9lvico, melhorando a circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os p\u00e9lvicos e prevenindo a estagna\u00e7\u00e3o de sangue e o aparecimento de doen\u00e7as ginecol\u00f3gicas:<\/p>\n\n\n\n

Ao inspirar, contraia os m\u00fasculos do per\u00edneo, ao expirar, relaxe-os, realizando essa gin\u00e1stica em diferentes ritmos. Voc\u00ea pode come\u00e7ar no ritmo da respira\u00e7\u00e3o calma, alternando em seguida a tens\u00e3o e relaxamento dos m\u00fasculos o mais r\u00e1pido poss\u00edvel, sem associ\u00e1-los \u00e0 inspira\u00e7\u00e3o ou expira\u00e7\u00e3o.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

A import\u00e2ncia da pr\u00e1tica di\u00e1ria de poses leves<\/h3>\n\n\n\n

Ao dominar yoga com asanas simples, \u00e9 \u00fatil ao mesmo tempo aprender respira\u00e7\u00e3o correta<\/a>, sem a qual a pr\u00e1tica oriental n\u00e3o estaria completa. As t\u00e9cnicas de respira\u00e7\u00e3o iogues ajudam a oxigenar os \u00f3rg\u00e3os e tecidos, intensificam o efeito positivo dos exerc\u00edcios, melhoram o metabolismo<\/a> e ajudar\u00e3o a futura m\u00e3e a aliviar a dor durante as contra\u00e7\u00f5es e o parto.<\/p>\n\n\n\n

\"Simples<\/figure>\n\n\n\n

As primeiras poses no hatha yoga ensinam as gr\u00e1vidas a ouvir seu pr\u00f3prio corpo e suas necessidades, preparam m\u00fasculos e ligamentos para realizar outras asanas, melhoram o bem-estar e o humor, d\u00e3o for\u00e7a para as tarefas di\u00e1rias. O efeito positivo que os elementos simples de yoga t\u00eam no corpo torna necess\u00e1rio sua realiza\u00e7\u00e3o di\u00e1ria e a inclus\u00e3o posterior no conjunto de treinos de um n\u00edvel mais avan\u00e7ado<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Posi\u00e7\u00f5es simples de ioga para gr\u00e1vidas As posturas iniciais de yoga n\u00e3o apresentam dificuldades nem mesmo para futuras mam\u00e3es que nunca praticaram esportes antes, pois…<\/p>\n","protected":false},"author":11,"featured_media":6619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[842,845],"tags":[],"class_list":["post-12230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"\nPosturas de ioga f\u00e1ceis com fotos para gestantes - asanas simples<\/title>\n<meta name=\"description\" content=\"Na ioga, existem posturas f\u00e1ceis, adequadas para os est\u00e1gios finais da gravidez e iniciantes, que antes n\u00e3o estavam familiarizados com a gin\u00e1stica oriental. 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