{"id":12232,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-06-16T08:48:28","modified_gmt":"2025-06-16T05:48:28","slug":"bhujangasana-posicao-dragao","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/bhujangasana-posicao-dragao\/","title":{"rendered":"Bhujangasana, ou Posi\u00e7\u00e3o do Drag\u00e3o"},"content":{"rendered":"\n

Na Hatha Yoga, h\u00e1 uma asana ideal para m\u00e3es jovens: ajuda a aliviar o cansa\u00e7o, melhora a condi\u00e7\u00e3o dos \u00f3rg\u00e3os p\u00e9lvicos e reduz o n\u00edvel de estresse. Interessante? Claro!<\/p>\n\n\n\n

Esta \u00e9 a Bhujangasana, ou posi\u00e7\u00e3o do Drag\u00e3o. Voc\u00ea tamb\u00e9m pode conhec\u00ea-la como posi\u00e7\u00e3o da Cobra ou posi\u00e7\u00e3o do Serpente. Mas a ess\u00eancia e a t\u00e9cnica s\u00e3o as mesmas, apenas lembre-se de que a partir do terceiro m\u00eas de gravidez \u00e9 contraindicado realiz\u00e1-la! E se voc\u00ea \u00e9 uma nova mam\u00e3e, esta asana \u00e9 perfeita para voc\u00ea.<\/p>\n\n\n\n

O exerc\u00edcio pode ser realizado de duas formas – simples e avan\u00e7ada. Vamos come\u00e7ar com a simples, para iniciantes.<\/p>\n\n\n\n

Em primeiro lugar – n\u00e3o se esque\u00e7a de aquecer. Se sua coluna n\u00e3o est\u00e1 preparada para exerc\u00edcios focados em alongamento e flexibilidade, comece com a vers\u00e3o simplificada – Ardha Bhujangasana, ou meia-cobra.<\/p>\n\n\n\n

\"Bhujangasana:<\/figure>\n\n\n\n

T\u00e9cnica para realizar Bhujangasana<\/h2>\n\n\n\n
    \n
  1. Deite-se no tapete com o rosto voltado para baixo.<\/li>\n\n\n\n
  2. Estenda as pernas, junte os p\u00e9s, estique os dedos dos p\u00e9s e contraia levemente os joelhos.<\/li>\n\n\n\n
  3. Dobre os cotovelos, coloque as palmas das m\u00e3os no ch\u00e3o sob os ombros, transferindo o peso para as m\u00e3os. As palmas devem estar aproximadamente na largura dos ombros.<\/li>\n\n\n\n
  4. Inspire e levante o tronco, sem esticar totalmente os cotovelos. Nesse momento, certifique-se de que o osso p\u00fabico esteja pressionado contra o ch\u00e3o.<\/li>\n\n\n\n
  5. O tronco se estende para frente, os bra\u00e7os est\u00e3o levemente dobrados nos cotovelos, o pesco\u00e7o direcionado para frente e um pouco para cima.<\/li>\n\n\n\n
  6. Permane\u00e7a nesta posi\u00e7\u00e3o e fa\u00e7a algumas respira\u00e7\u00f5es calmas e profundas.<\/li>\n\n\n\n
  7. Com a pr\u00f3xima inspira\u00e7\u00e3o, estique totalmente os bra\u00e7os, levante o tronco, mantendo o osso p\u00fabico pressionado contra o ch\u00e3o, arqueie a regi\u00e3o lombar e tor\u00e1cica.<\/li>\n\n\n\n
  8. Contraia os m\u00fasculos gl\u00fateos e arqueie mais a regi\u00e3o lombar e tor\u00e1cica, levando a cabe\u00e7a para tr\u00e1s.<\/li>\n\n\n\n
  9. Permane\u00e7a nessa posi\u00e7\u00e3o por algum tempo, respire e saia gradualmente da asana.<\/li>\n<\/ol>\n\n\n\n

    O mais importante a lembrar durante a pr\u00e1tica de Bhujangasana: n\u00e3o levante o osso p\u00fabico do ch\u00e3o e n\u00e3o puxe os ombros para as orelhas. Os ombros e cotovelos devem ser movidos para tr\u00e1s, e o pesco\u00e7o deve se estender para cima.<\/p>\n\n\n\n

    Lembre-se – se voc\u00ea n\u00e3o praticou yoga antes, \u00e9 essencial preparar a coluna para o esfor\u00e7o. Fa\u00e7a o exerc\u00edcio dentro dos seus limites f\u00edsicos, sem causar dor severa nos m\u00fasculos ou articula\u00e7\u00f5es.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    N\u00edvel Avan\u00e7ado: Bhujangasana para Avan\u00e7ados<\/h2>\n\n\n\n

    A ess\u00eancia da asana para m\u00e3es jovens permanece a mesma, apenas acrescente o cruzamento dos p\u00e9s: tente realizar a asana trocando as pernas de lugar. Isso n\u00e3o s\u00f3 ajudar\u00e1 no desenvolvimento muscular, mas tamb\u00e9m permitir\u00e1 identificar se voc\u00ea tem escoliose.<\/p>\n\n\n\n

    A segunda varia\u00e7\u00e3o da asana avan\u00e7ada \u00e9 com uma tor\u00e7\u00e3o. Inspire, gire o corpo elevado para a direita, expire, retorne o corpo \u00e0 posi\u00e7\u00e3o inicial e depois repita a tor\u00e7\u00e3o para a esquerda.<\/p>\n\n\n\n

    Benef\u00edcios da asana<\/h2>\n\n\n\n

    Como mencionamos no in\u00edcio, a postura do Drag\u00e3o ajuda a reduzir o n\u00edvel de estresse. Al\u00e9m disso, tem efeitos positivos sobre os rins, \u00f3rg\u00e3os p\u00e9lvicos, contribui para a flexibilidade da coluna e desenvolve os m\u00fasculos dos bra\u00e7os.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    Existem tamb\u00e9m contraindica\u00e7\u00f5es:<\/h2>\n\n\n\n
      \n
    • em primeiro lugar, gravidez (acima de tr\u00eas meses) e menstrua\u00e7\u00e3o;<\/li>\n\n\n\n
    • ci\u00e1tica;<\/li>\n\n\n\n
    • lordose, h\u00e9rnias, deslocamento de discos intervertebrais;<\/li>\n\n\n\n
    • doen\u00e7as graves dos \u00f3rg\u00e3os abdominais;<\/li>\n\n\n\n
    • se voc\u00ea tem problemas com a gl\u00e2ndula tireoide, a asana pode ser realizada, mas evite inclinar a cabe\u00e7a para tr\u00e1s.<\/li>\n<\/ul>\n\n\n\n

      Em nossos v\u00eddeos tutoriais, voc\u00ea pode ver a t\u00e9cnica correta para executar a postura do Drag\u00e3o, ou Bhujangasana.<\/p>\n\n\n\n

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

      Na Hatha Yoga, h\u00e1 uma asana ideal para m\u00e3es jovens: ajuda a aliviar o cansa\u00e7o, melhora a condi\u00e7\u00e3o dos \u00f3rg\u00e3os p\u00e9lvicos e reduz o n\u00edvel…<\/p>\n","protected":false},"author":11,"featured_media":6627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857,845],"tags":[],"class_list":["post-12232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr","category-yoga-ptbr"],"yoast_head":"\nPose do Drag\u00e3o na Yoga com foto - pose Bhujangasana<\/title>\n<meta name=\"description\" content=\"Na tradu\u00e7\u00e3o do s\u00e2nscrito, Bhujangasana \u00e9 a Pose do Drag\u00e3o ou da Cobra, muitas vezes tamb\u00e9m chamada de Pose da Cobra. 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