{"id":12234,"date":"2020-11-26T20:13:31","date_gmt":"2020-11-26T17:13:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1205"},"modified":"2025-06-16T08:48:40","modified_gmt":"2025-06-16T05:48:40","slug":"padahastasana-poza-cegonha-no-ioga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/padahastasana-poza-cegonha-no-ioga\/","title":{"rendered":"Asana “Cegonha” no hatha-ioga"},"content":{"rendered":"\n

No hatha yoga, existe uma asana chamada “pose do grou” ou Padahastasana. Se voc\u00ea \u00e9 novato em yoga ou apenas n\u00e3o pratica h\u00e1 muito tempo, esta asana \u00e9 perfeita para voc\u00ea. <\/p>\n\n\n\n

Ali\u00e1s, alguns acreditam que gr\u00e1vidas n\u00e3o devem praticar esta asana, mas isso n\u00e3o \u00e9 bem assim. As contraindica\u00e7\u00f5es para a realiza\u00e7\u00e3o desta asana s\u00e3o: les\u00f5es na coluna, distens\u00f5es musculares, press\u00e3o arterial elevada, doen\u00e7as cr\u00f4nicas na fase aguda.<\/p>\n\n\n\n

A seguir, contaremos como \u00e9 poss\u00edvel modificar este exerc\u00edcio at\u00e9 para fases avan\u00e7adas da gravidez.<\/p>\n\n\n\n

E tudo isso porque a asana pode ser realizada em uma vers\u00e3o simples ou complexa.<\/p>\n\n\n\n

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

Vamos come\u00e7ar com o simples<\/h2>\n\n\n\n
    \n
  1. Fique no tapete, coloque os p\u00e9s na largura dos ombros, contraia os gl\u00fateos, mantenha as costas retas.<\/li>\n\n\n\n
  2. Inspire, comece a expirar.<\/li>\n\n\n\n
  3. Enquanto expira, comece a se inclinar lentamente o tronco para a frente.<\/li>\n<\/ol>\n\n\n\n

    ! Neste momento, observe seu corpo: flexione apenas as articula\u00e7\u00f5es do quadril; as pernas e, o mais importante, as costas devem permanecer retas.<\/p>\n\n\n\n

      \n
    1. Ao chegar com o tronco ao n\u00edvel da lombar, comece a curvar as costas gradualmente. Tente pressionar o abd\u00f4men contra as coxas. Se voc\u00ea ainda n\u00e3o tem a flexibilidade necess\u00e1ria, dobre levemente os joelhos, mas certifique-se de que o abd\u00f4men fique nas coxas.<\/li>\n\n\n\n
    2. Agarre os calcanhares com as m\u00e3os e, em seguida, coloque as palmas das m\u00e3os no ch\u00e3o, para que o calcanhar fique entre o polegar e o dedo indicador.<\/li>\n<\/ol>\n\n\n\n

      ! Se voc\u00ea n\u00e3o conseguir alcan\u00e7ar os calcanhares, tente agarrar os ded\u00f5es dos p\u00e9s com as m\u00e3os. Nos est\u00e1gios iniciais, o principal \u00e9 formar a t\u00e9cnica correta, a flexibilidade vir\u00e1 ap\u00f3s algumas sess\u00f5es.<\/p>\n\n\n\n

        \n
      1. Arqueie as costas, alongue o pesco\u00e7o para que possa olhar para a frente. Observe que o arco deve come\u00e7ar do c\u00f3ccix, e n\u00e3o da regi\u00e3o tor\u00e1cica nem dos ombros.<\/li>\n\n\n\n
      2. Exale novamente, estenda a coluna – a inclina\u00e7\u00e3o deve ser mais profunda.<\/li>\n\n\n\n
      3. Encoste o queixo no peito, tente aproximar as esc\u00e1pulas o m\u00e1ximo poss\u00edvel e pressione o tronco contra as pernas. J\u00e1 deve sentir um alongamento nas pernas e na coluna, mas se sentir muita tens\u00e3o na regi\u00e3o lombar, diminua a carga.<\/li>\n\n\n\n
      4. Se houver a possibilidade de abrir os cotovelos para os lados, fa\u00e7a isso. Agora, sua postura vai lembrar uma cegonha \u2013 \u00e9 por isso que a asana tem esse nome.<\/li>\n\n\n\n
      5. Permane\u00e7a na asana por um tempo e depois volte lentamente \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n\n\n\n
        \"Padahastasana:<\/figure>\n\n\n\n

        Esta \u00e9 uma vers\u00e3o simples da asana que os iniciantes podem executar ap\u00f3s alguns treinos.<\/p>\n\n\n\n

        A variante complicada do Padahastasana \u00e9 uma continua\u00e7\u00e3o da simples e \u00e9 feito da seguinte forma: o corpo inclinado para a frente, os p\u00e9s na largura dos ombros ou at\u00e9 um pouco mais, as m\u00e3os ao longo do corpo. S\u00f3 que agora voc\u00ea n\u00e3o toca a cabe\u00e7a das pernas, mas tenta levar o corpo e os ombros para tr\u00e1s dos joelhos. Se conseguir, segure as coxas com as m\u00e3os. Com certeza voc\u00ea sentir\u00e1 uma tens\u00e3o nas costas, pois as costas, assim como a parte posterior da coxa, s\u00e3o esticadas ao m\u00e1ximo nesta asana.<\/p>\n\n\n\n

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

        A pose da cegonha, al\u00e9m de desenvolver flexibilidade e equil\u00edbrio, ajuda a relaxar e aliviar o estresse – at\u00e9 mesmo ajuda aqueles que sofrem de ins\u00f4nia ou enxaqueca, al\u00e9m de ajudar em doen\u00e7as do f\u00edgado e ba\u00e7o.<\/p>\n\n\n\n

        \u00c9 importante lembrar que fazer Padahastasana deve ser em uma posi\u00e7\u00e3o est\u00e1vel. Os p\u00e9s devem estar firmemente posicionados, sustentando todo o corpo. Em nossos v\u00eddeos, voc\u00ea pode ver como executar esta asana corretamente, com a maior efici\u00eancia e seguran\u00e7a para gestantes.<\/p>\n","protected":false},"excerpt":{"rendered":"

        No hatha yoga, existe uma asana chamada “pose do grou” ou Padahastasana. Se voc\u00ea \u00e9 novato em yoga ou apenas n\u00e3o pratica h\u00e1 muito tempo,…<\/p>\n","protected":false},"author":11,"featured_media":6635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857,842,845],"tags":[],"class_list":["post-12234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr","category-saude-da-mulher-ptbr","category-yoga-ptbr"],"yoast_head":"\nPose da Cegonha na Yoga para Gestantes - Padahastasana no momslab.com<\/title>\n<meta name=\"description\" content=\"A pose da cegonha na yoga \u00e9 ideal para iniciantes em suas pr\u00e1ticas. 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