{"id":12266,"date":"2020-11-26T22:50:39","date_gmt":"2020-11-26T19:50:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1260"},"modified":"2025-06-16T08:53:39","modified_gmt":"2025-06-16T05:53:39","slug":"ioga-e-a-saude-feminina-durante-tpm","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/ioga-e-a-saude-feminina-durante-tpm\/","title":{"rendered":"A ioga \u00e9 prejudicial durante a TPM e a menstrua\u00e7\u00e3o?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Asanas durante a s\u00edndrome pr\u00e9-menstrual<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cada mulher sente a TPM de forma diferente. Para algumas, tudo parece sem gra\u00e7a, outras ficam nervosas e irritadas, e algumas sentem dor no peito e no abd\u00f4men. Os sintomas podem aparecer isoladamente ou &#8220;em equipe&#8221;. Yoga durante a TPM ou menstrua\u00e7\u00e3o deve ser relaxante e o mais confort\u00e1vel poss\u00edvel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aten\u00e7\u00e3o! Se voc\u00ea est\u00e1 se sentindo muito mal e seus sintomas de TPM n\u00e3o parecem normais, consulte um m\u00e9dico imediatamente. Dessa forma, voc\u00ea pode detectar problemas graves de sa\u00fade feminina em est\u00e1gio inicial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, se os sintomas forem moderados, podemos tentar melhorar nossa condi\u00e7\u00e3o com a ajuda do yoga. Tamb\u00e9m responderemos \u00e0 pergunta: \u00e9 poss\u00edvel praticar yoga durante a TPM, se n\u00e3o houver altera\u00e7\u00f5es de sa\u00fade?<\/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\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg\" alt=\"Yoga e mulheres: pr\u00e1tica durante a TPM\" class=\"wp-image-6784\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Yoga e menstrua\u00e7\u00e3o &#8211; sim ou n\u00e3o?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Um &#8220;n\u00e3o&#8221; universal e rigoroso para as mulheres durante a menstrua\u00e7\u00e3o n\u00e3o podemos afirmar. Se voc\u00ea se sente bem, n\u00e3o h\u00e1 raz\u00e3o para mudar sua pr\u00e1tica habitual. Ao praticar, \u00e9 importante levar em considera\u00e7\u00e3o alguns detalhes dependendo de: intensidade do fluxo, se voc\u00ea tem energia para as posturas habituais, e seu estado emocional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se o estado for pior, recomendamos adiar os exerc\u00edcios ou modificar as posturas de acordo com suas necessidades.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algumas mulheres pressentem a chegada da menstrua\u00e7\u00e3o. Algumas com uma semana de anteced\u00eancia, outras um ou dois dias antes. Neste per\u00edodo, voc\u00ea pode aliviar o desconforto com posturas espec\u00edficas se:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>houver incha\u00e7o ou constipa\u00e7\u00e3o, ser\u00e3o \u00fateis as posturas que incluem pequenas tor\u00e7\u00f5es a partir da posi\u00e7\u00e3o sentada;<\/li>\n\n\n\n<li>se houver dor de cabe\u00e7a ou irrita\u00e7\u00e3o &#8211; utilize posturas relaxantes com inclina\u00e7\u00f5es e extens\u00f5es;<\/li>\n\n\n\n<li>em caso de estresse e cansa\u00e7o &#8211; al\u00e9m das posturas, a pr\u00e1tica de pranayama pode ajudar a enriquecer o c\u00e9rebro com oxig\u00eanio e aumentar a energia.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg\" alt=\"Yoga e mulheres: pr\u00e1tica durante a TPM\" class=\"wp-image-6783\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O que mais fazer e como aliviar a TPM:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; cuide da dieta, por exemplo, mantendo um di\u00e1rio alimentar durante o per\u00edodo de TPM; se houver incha\u00e7o e problemas gastrointestinais, reduza o consumo de alimentos que causam gases &#8211; como feij\u00f5es, refrigerantes, etc.;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; tente ir para a cama mais cedo para recuperar completamente as for\u00e7as do corpo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; sempre que poss\u00edvel, n\u00e3o planeje eventos que causem estresse &#8211; um caf\u00e9 com uma amiga sim, mas uma longa fila no cart\u00f3rio &#8211; deixa para depois.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Yoga para TPM: <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi-dla-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas<\/a> para problemas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se sentir-se capaz de realizar as posturas, algumas delas podem ajudar a aliviar a dor e dissipar pensamentos tristes. Voc\u00ea pode escolher realizar apenas uma delas ou combin\u00e1-las em uma curta sequ\u00eancia:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Para problemas digestivos e incha\u00e7o, experimente realizar asanas que incluam suavemente os m\u00fasculos abdominais &#8211; Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Se houver tens\u00e3o e estresse, dor de cabe\u00e7a ou incha\u00e7o &#8211; Shavasana, Supta Baddha Konasana;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Antes do in\u00edcio da menstrua\u00e7\u00e3o, experimente uma postura onde a p\u00e9lvis \u00e9 elevada acima do n\u00edvel do cora\u00e7\u00e3o &#8211; Sarvangasana, Halasana, Adho Mukha Svanasana.<\/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\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg\" alt=\"Yoga e mulheres: pr\u00e1tica durante a TPM\" class=\"wp-image-6786\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Se a menstrua\u00e7\u00e3o come\u00e7ou<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Escolha rotinas antiestresse, lentas e calmantes. As posturas que abrem a p\u00e9lvis funcionam bem, se a menstrua\u00e7\u00e3o n\u00e3o for muito intensa. Quando houver desconforto, posponha as posturas invertidas temporariamente. O mesmo se aplica a grandes tor\u00e7\u00f5es e tens\u00e3o est\u00e1tica prolongada na \u00e1rea abdominal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Confie apenas em seu estado e nas recomenda\u00e7\u00f5es do m\u00e9dico, se houver problemas mais s\u00e9rios. Posturas leves e exerc\u00edcios de respira\u00e7\u00e3o aliviam o estresse, normalizam a respira\u00e7\u00e3o e o fluxo de oxig\u00eanio no corpo, melhoram o fluxo linf\u00e1tico e a circula\u00e7\u00e3o sangu\u00ednea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preste aten\u00e7\u00e3o especial ao seu estado emocional ao praticar ioga durante a menstrua\u00e7\u00e3o &#8211; experimente pr\u00e1ticas meditativas e podcasts sobre o desenvolvimento da consci\u00eancia. Voc\u00ea os encontrar\u00e1 todos nos programas \u00abMomsLab\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Asanas durante a s\u00edndrome pr\u00e9-menstrual Cada mulher sente a TPM de forma diferente. Para algumas, tudo parece sem gra\u00e7a, outras ficam nervosas e irritadas, e&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[842,845],"tags":[],"class_list":["post-12266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Yoga na Tens\u00e3o Pr\u00e9-Menstrual - treinos e exerc\u00edcios sem danos<\/title>\n<meta name=\"description\" content=\"Praticando yoga na TPM ou yoga durante o per\u00edodo menstrual, \u00e9 poss\u00edvel reduzir as dores. 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