{"id":12272,"date":"2020-11-27T12:57:06","date_gmt":"2020-11-27T09:57:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1291"},"modified":"2025-06-16T08:54:21","modified_gmt":"2025-06-16T05:54:21","slug":"yoga-no-aviao-asanas-para-gestantes-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/yoga-no-aviao-asanas-para-gestantes-2\/","title":{"rendered":"Yoga no avi\u00e3o: asanas para gestantes"},"content":{"rendered":"\n

Treino de Yoga durante o voo<\/h2>\n\n\n\n

Gestantes podem viajar? Podem e, talvez, at\u00e9 devem! Emo\u00e7\u00f5es agrad\u00e1veis e novas impress\u00f5es s\u00e3o extremamente importantes para a futura m\u00e3e. Por\u00e9m, a quest\u00e3o de viajar de avi\u00e3o deve ser discutida com o m\u00e9dico, j\u00e1 que cada gravidez \u00e9 diferente. Geralmente, no segundo trimestre, com um curso normal da gravidez, ginecologistas liberam suas pacientes para viagens que exigem voos. E, a prop\u00f3sito, n\u00e3o consideram o voo um motivo para alterar a ro<\/a>ti<\/a>na de treinos<\/a>, apenas \u00e9 necess\u00e1rio escolher exerc\u00edcios especiais de yoga para o voo. Ent\u00e3o, o que voc\u00ea precisa saber sobre as regras do voo e como compensar a aus\u00eancia de uma pr\u00e1tica di\u00e1ria completa?<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Regras de voo seguro para futuras mam\u00e3es<\/h3>\n\n\n\n

\u2022 Ao arrumar as malas, n\u00e3o se esque\u00e7a de que, para prevenir a forma\u00e7\u00e3o de co\u00e1gulos nos vasos das pernas, \u00e9 necess\u00e1rio adquirir meias ou meias-cal\u00e7as especiais.<\/p>\n\n\n\n

\u2022 Estresse n\u00e3o \u00e9 necess\u00e1rio para futuras mam\u00e3es: para n\u00e3o desperdi\u00e7ar energia na correria e pressa, \u00e9 importante planejar bem as malas e ir ao aeroporto com anteced\u00eancia.<\/p>\n\n\n\n

\u2022 N\u00e3o se preocupe com a radia\u00e7\u00e3o do scanner (muitas t\u00eam medo de prejudicar o beb\u00ea). O m\u00e9todo de inspe\u00e7\u00e3o por contato ainda \u00e9 uma op\u00e7\u00e3o, e as gestantes t\u00eam o direito de escolha inalien\u00e1vel.<\/p>\n\n\n\n

\u2022 Al\u00e9m disso, em geral, n\u00e3o tenha vergonha de pedir ajuda. Por exemplo, ao retirar a bagagem, \u00e9 l\u00f3gico pedir aos homens pr\u00f3ximos para pegar a mala da esteira. Como demonstra a pr\u00e1tica, a maioria das pessoas \u00e9 muito gentil com gestantes e atende aos pedidos com alegria.<\/p>\n\n\n\n

\u2022 No avi\u00e3o, \u00e9 melhor escolher um assento no corredor para ter a possibilidade de ir ao banheiro sem obst\u00e1culos e tamb\u00e9m para se levantar e se movimentar de vez em quando.<\/p>\n\n\n\n

\u2022 Ao seguir o ponto anterior, n\u00e3o ser\u00e1 um problema a recomenda\u00e7\u00e3o de beber mais \u00e1gua para evitar a desidrata\u00e7\u00e3o.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Voo – n\u00e3o \u00e9 motivo para pular o treino: lista de exerc\u00edcios de ioga no avi\u00e3o<\/h3>\n\n\n\n

Especialistas recomendam durante o voo uma lista curta de exerc\u00edcios de hatha yoga que n\u00e3o exigem muito espa\u00e7o:<\/p>\n\n\n\n

\u2022 rota\u00e7\u00f5es de cabe\u00e7a;<\/p>\n\n\n\n

\u2022 uma das modifica\u00e7\u00f5es da sequ\u00eancia \u201cgato-vaca\u201d (mardjaryasana – goasana);<\/p>\n\n\n\n

\u2022 a posi\u00e7\u00e3o \u201ctornozelos-joelhos\u201d em posi\u00e7\u00e3o sentada;<\/p>\n\n\n\n

\u2022 rota\u00e7\u00f5es dos tornozelos;<\/p>\n\n\n\n

\u2022 exerc\u00edcios para os m\u00fasculos do assoalho p\u00e9lvico.<\/p>\n\n\n\n

O primeiro exerc\u00edcio serve para aliviar a tens\u00e3o no pesco\u00e7o e a rigidez nos m\u00fasculos dos ombros. Ao realiz\u00e1-lo, a coluna deve estar reta, os ombros devem ser abertos e relaxados, e as m\u00e3os colocadas sobre as coxas. Dessa posi\u00e7\u00e3o, \u00e9 preciso, de olhos fechados e relaxados, fazer lentamente algumas rota\u00e7\u00f5es com a cabe\u00e7a: primeiro para a direita, depois para a esquerda. \u00c9 importante mover-se de forma muito suave e prestar aten\u00e7\u00e3o \u00e0s sensa\u00e7\u00f5es: qualquer desconforto em determinado ponto \u00e9 uma raz\u00e3o para permanecer na posi\u00e7\u00e3o e respirar um pouco. Certamente, n\u00e3o se trata de superar a sensa\u00e7\u00e3o de dor.<\/p>\n\n\n\n

Para realizar a segunda asana, sente-se na borda do assento e adote uma posi\u00e7\u00e3o semelhante \u00e0 posi\u00e7\u00e3o inicial do exerc\u00edcio anterior. A coluna deve estar ereta, ombros alinhados, m\u00e3os nos quadris. Ap\u00f3s uma inspira\u00e7\u00e3o profunda, ao expirar, arredonde a coluna. Ao inspirar, volte \u00e0 posi\u00e7\u00e3o inicial, e na pr\u00f3xima expira\u00e7\u00e3o, gradualmente arredonde as costas novamente. Respire devagar, o exerc\u00edcio pode ser repetido por 10-15 respira\u00e7\u00f5es.<\/p>\n\n\n\n

O terceiro exerc\u00edcio \u00e9 necess\u00e1rio para o alongamento da articula\u00e7\u00e3o do quadril e \u00e9 realizado assim. Posicione-se na borda do assento, dobre o joelho direito e coloque o tornozelo sobre a parte superior do joelho da perna esquerda. Mantenha a posi\u00e7\u00e3o por cinco ciclos respirat\u00f3rios, depois repita do outro lado. \u00c9 importante prestar aten\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o: deve ser calma e regular. Um erro comum no exerc\u00edcio \u00e9 encurvar-se: \u00e9 importante manter as costas retas.<\/p>\n\n\n\n

No pen\u00faltimo exerc\u00edcio, que serve para melhorar a circula\u00e7\u00e3o sangu\u00ednea, os p\u00e9s s\u00e3o colocados na largura dos ombros e os tornozelos s\u00e3o girados cinco vezes em uma dire\u00e7\u00e3o, cinco vezes na outra. Tamb\u00e9m \u00e9 poss\u00edvel levantar-se na ponta dos p\u00e9s algumas vezes e depois descer lentamente at\u00e9 os calcanhares.<\/p>\n\n\n\n

Por fim, o exerc\u00edcio para os m\u00fasculos do assoalho p\u00e9lvico<\/a>, que ajuda nos problemas de incontin\u00eancia e ensina o funcionamento correto dos m\u00fasculos durante o parto. Os m\u00fasculos do assoalho p\u00e9lvico podem ser sentidos ao tossir um pouco. O exerc\u00edcio em si consiste em contrair e relaxar esses m\u00fasculos alternadamente. \u00c9 importante certificar-se de que o abd\u00f4men n\u00e3o fique tenso durante a execu\u00e7\u00e3o. Na primeira etapa, tensiona-se os m\u00fasculos ao inspirar e relaxa-se ao expirar. Na segunda, os movimentos aceleram sem liga\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o. Na terceira, o processo \u00e9 invertido e desacelera: cada parte \u00e9 realizada em cinco a sete contagens. Na fase final, o exerc\u00edcio se torna um pouco mais complexo: ao inspirar, os m\u00fasculos s\u00e3o contra\u00eddos, ao expirar mant\u00eam-se, na pr\u00f3xima inspira\u00e7\u00e3o contraem ainda mais, e na expira\u00e7\u00e3o relaxam-se. Na execu\u00e7\u00e3o lenta, \u00e9 essencial monitorar o processo de relaxamento: n\u00e3o deve ser abrupto; os m\u00fasculos devem ser liberados muito suavemente.<\/p>\n\n\n\n

Praticar yoga no avi\u00e3o \u00e9 recomendado e muito ben\u00e9fico quando feito corretamente.<\/p>\n\n\n\n

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

Treino de Yoga durante o voo Gestantes podem viajar? Podem e, talvez, at\u00e9 devem! Emo\u00e7\u00f5es agrad\u00e1veis e novas impress\u00f5es s\u00e3o extremamente importantes para a futura…<\/p>\n","protected":false},"author":11,"featured_media":6811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[842],"tags":[],"class_list":["post-12272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-da-mulher-ptbr"],"yoast_head":"\nYoga no avi\u00e3o para gestantes - exerc\u00edcios durante voos<\/title>\n<meta name=\"description\" content=\"Yoga no avi\u00e3o \u00e9 recomendado por especialistas durante voos longos para continuar fortalecendo a sa\u00fade. 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