{"id":8294,"date":"2020-11-25T18:49:39","date_gmt":"2020-11-25T15:49:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=995"},"modified":"2025-05-30T14:14:19","modified_gmt":"2025-05-30T11:14:19","slug":"kraunchasana-la-postura-de-la-garza","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/kraunchasana-la-postura-de-la-garza\/","title":{"rendered":"Kraunchasana: la postura de la garza"},"content":{"rendered":"\n

Asana Garza en hatha yoga<\/h2>\n\n\n\n

La postura de la garza en hatha yoga pertenece a aquellas asanas que requieren experiencia y habilidad significativas para su ejecuci\u00f3n. Exige una flexibilidad bien desarrollada de los m\u00fasculos y articulaciones, y se realiza sentado. Una pierna se extiende hacia arriba, mientras que la otra permanece en el suelo y est\u00e1 doblada, toda la figura recuerda la forma de un ave de cuello largo.<\/p>\n\n\n\n

Para realizar este ejercicio, es necesario preparar el cuerpo y ejecutar previamente posturas de estiramiento lateral intenso, inclinaciones hacia las piernas y bucles. Despu\u00e9s de estas asanas preparatorias, se puede proceder a kraunchasana.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

Beneficios de la postura de la garza<\/h3>\n\n\n\n

Gracias a que al realizar esta asana se tensionan y estiran tanto los m\u00fasculos del abdomen<\/a> como los m\u00fasculos y articulaciones de la pelvis menor<\/a>, de la espalda<\/a>, as\u00ed como de las piernas y los brazos, kraunchasana contribuye a:<\/p>\n\n\n\n

– intensificaci\u00f3n de la circulaci\u00f3n sangu\u00ednea en los \u00f3rganos de la pelvis y la cavidad abdominal;<\/p>\n\n\n\n

– fortalecimiento de la columna vertebral;<\/p>\n\n\n\n

– activaci\u00f3n del funcionamiento de los ri\u00f1ones;<\/p>\n\n\n\n

– normalizaci\u00f3n del ciclo menstrual;<\/p>\n\n\n\n

– mejora de la digesti\u00f3n gracias a una peristalsis m\u00e1s activa;<\/p>\n\n\n\n

– equilibrio del estado hormonal<\/a> y el metabolismo<\/a>.<\/p>\n\n\n\n

La postura de la garza tambi\u00e9n favorece la movilidad y flexibilidad de las articulaciones de la cadera<\/a>, las rodillas, los tobillos, y tiene un buen efecto sobre el funcionamiento del coraz\u00f3n. Como todos los ejercicios de estiramiento y flexibilidad, tonifica bien el cuerpo.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

T\u00e9cnica de ejecuci\u00f3n de Kraunchasana<\/h3>\n\n\n\n

Al menos dos horas despu\u00e9s de comer, tras haberse preparado adecuadamente, se puede comenzar el ejercicio.<\/p>\n\n\n\n

1. La posici\u00f3n inicial es la postura del bast\u00f3n – Dandasana. Si\u00e9ntate en la esterilla, estira las piernas hacia adelante. La espalda recta. Los brazos rectos pegados al cuerpo, las palmas en el suelo a ambos lados de las caderas.<\/p>\n\n\n\n

2. Luego doble la pierna derecha y lleve el pie hacia atr\u00e1s. De esta manera, el tal\u00f3n quedar\u00e1 presionado contra la cadera derecha. Si se mira a la persona realizando este ejercicio de frente, se ver\u00e1 la rodilla de la pierna derecha y el tal\u00f3n de la pierna izquierda extendida. Intente juntar las rodillas.<\/p>\n\n\n\n

3. Al exhalar, arquee la parte baja de la espalda, doble la pierna izquierda y sujete el pie con las manos, luego extienda la pierna. Cuidadosamente enderece la pierna, mantenga la espalda recta, realice varios ciclos de respiraci\u00f3n profunda en esta posici\u00f3n.<\/p>\n\n\n\n

4. Nuevamente, al exhalar, acerque la pierna recta hacia usted de manera que la barbilla toque la rodilla. Respire profundamente. Intente mantener la rodilla derecha presionada contra el suelo.<\/p>\n\n\n\n

5. Al inhalar, incline el cuerpo hacia atr\u00e1s, baje la pierna izquierda, retire las manos del pie, enderece la pierna derecha y regrese a la posici\u00f3n inicial del bast\u00f3n.<\/p>\n\n\n\n

6. Despu\u00e9s de varios ciclos de respiraci\u00f3n, repita todo desde el comienzo con la otra pierna.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

Errores posibles al realizar la postura de la garza<\/h3>\n\n\n\n

No se recomienda realizar kraunchasana si tienes lesiones en la rodilla y el tobillo, as\u00ed como durante el per\u00edodo menstrual.<\/p>\n\n\n\n

Los errores al realizar esta asana pueden estar relacionados con la posici\u00f3n de la espalda. Los ejecutantes inexpertos a veces olvidan mantenerla recta, complic\u00e1ndose as\u00ed la tarea. Otros errores est\u00e1n relacionados con la respiraci\u00f3n<\/a>. Algunos ejercicios se realizan al exhalar, otros al inhalar, esto es importante porque con la exhalaci\u00f3n se libera la tensi\u00f3n excesiva, y con la inhalaci\u00f3n se recibe un impulso de energ\u00eda.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asana Garza en hatha yoga La postura de la garza en hatha yoga pertenece a aquellas asanas que requieren experiencia y habilidad significativas para su…<\/p>\n","protected":false},"author":11,"featured_media":6275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[619],"tags":[],"class_list":["post-8294","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamas-despues-del-parto-es"],"yoast_head":"\nPose de la garza en hatha-yoga - pose Krounchasana en momslab.com<\/title>\n<meta name=\"description\" content=\"La pose de la garza en hatha-yoga (krounchasana) es una de las asanas m\u00e1s complejas. 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