{"id":8298,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-05-30T14:14:41","modified_gmt":"2025-05-30T11:14:41","slug":"postura-de-la-tortuga-en-hatha-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/postura-de-la-tortuga-en-hatha-yoga\/","title":{"rendered":"Kurmasana durante el embarazo o la postura de la tortuga"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana y sus beneficios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La postura de la tortuga en yoga es fundamental para los practicantes &#8220;avanzados&#8221;. Desde fuera, la asana realmente recuerda al animal tortuga. A pesar de la aparente sencillez de la asana, para los principiantes es dif\u00edcil entrar en la postura, por lo que es mejor comenzar con la versi\u00f3n simplificada &#8211; Upavistha Konasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para esta postura, enderece la espalda y sep\u00e1rela ampliamente hasta un estado de tensi\u00f3n c\u00f3moda. Aseg\u00farese de no &#8220;caerse&#8221; hacia atr\u00e1s, sino de sentarse firmemente sobre los huesos p\u00e9lvicos. Con la exhalaci\u00f3n, intente inclinarse hacia adelante con la espalda recta, los dedos de los pies apuntando hacia arriba y hacia usted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, tanto la postura de la tortuga como Upavistha Konasana pueden ser dif\u00edciles para los principiantes. En este caso, observe claramente hasta d\u00f3nde le permiten descender la pelvis y la espalda &#8211; \u00a1det\u00e9ngase all\u00ed! Bajo ninguna circunstancia debe estirarse con la espalda, los brazos, los om\u00f3platos, etc. Su objetivo es trabajar en la apertura de la pelvis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esforzarse y lesionarse puede resultar en un efecto contrario para la salud en lugar de lo que realmente buscabas.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"La postura de la Tortuga en hatha yoga\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, con una pr\u00e1ctica constante y progresiva (\u00a1no dolorosa!) tiene muchos beneficios. Cada etapa de entrar en la postura afecta al cuerpo m\u00e1s intensamente, en particular, ayuda a los discos intervertebrales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La postura de la tortuga tiene otros beneficios:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; estimulaci\u00f3n del tracto digestivo;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; mejora del funcionamiento de los ri\u00f1ones;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; normalizaci\u00f3n del sistema urinario;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; mejora del suministro de sangre a la espalda, el cuello y la cabeza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de realizar la asana Kurmasana notar\u00e1s una nueva claridad mental y tranquilidad. Por esta raz\u00f3n, la postura se utiliza a menudo antes de la meditaci\u00f3n.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Postura de la tortuga en yoga &#8211; \u00bfc\u00f3mo realizarla?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nos sentamos en la esterilla y extendemos las piernas rectas hacia los lados lo m\u00e1s posible.<\/li>\n\n\n\n<li>Flexionamos ligeramente las rodillas y llevamos los pies hacia el torso.<\/li>\n\n\n\n<li>Con la exhalaci\u00f3n nos inclinamos hacia adelante, colocando gradualmente las manos debajo de las rodillas. &#8216;Empujamos&#8217; las manos bajo las rodillas y las extendemos hacia los lados.<\/li>\n\n\n\n<li>Presionamos los hombros contra la alfombrilla y empujamos las palmas hacia el suelo.<\/li>\n\n\n\n<li>Recuperamos la respiraci\u00f3n profunda.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Con la exhalaci\u00f3n nos extendemos hacia adelante a\u00fan m\u00e1s, colocando gradualmente primero la frente en el suelo, y luego el pecho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3mo debe verse la asana en su ejecuci\u00f3n final: las rodillas est\u00e1n cerca de las axilas, y los brazos y piernas se tocan en la zona del antebrazo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Progresando gradualmente, notar\u00e1s que la barbilla y el pecho ya est\u00e1n completamente colocados en el suelo, al igual que las piernas extendidas. Adem\u00e1s, se pueden entrelazar los dedos detr\u00e1s de la espalda, cruzar los pies de manera que la cabeza quede debajo de las piernas.<\/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\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"La postura de la Tortuga en hatha yoga\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">La postura de la tortuga en yoga y los errores al ejecutarla<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En primer lugar, preste atenci\u00f3n a las contraindicaciones. Retrase la ejecuci\u00f3n de la postura si tiene dolor en la columna, artritis o ci\u00e1tica. En segundo lugar, la postura en s\u00ed es bastante complicada, por lo que hay muchos aspectos que se pueden mejorar:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>No intente separar las piernas m\u00e1s all\u00e1 de sus capacidades. Si por ahora no es c\u00f3modo, qu\u00e9dese en el paso que es accesible en este momento.<\/li>\n\n\n\n<li>No cargue la parte baja de la espalda durante el ejercicio. En su lugar, enf\u00f3quese en las articulaciones de las caderas. Para esto, no doble la espalda.<\/li>\n\n\n\n<li>Los brazos se extienden estrictamente hacia los lados.<\/li>\n\n\n\n<li>No olvide los talones: toda la pierna est\u00e1 recta y en tensi\u00f3n, y los pies no deben \u00abdeambular\u00bb. Aseg\u00farese de que est\u00e9n firmemente presionados contra el suelo.<\/li>\n<\/ol>\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\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"La postura de la Tortuga en hatha yoga\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de realizar la postura, se recomienda hacer un ejercicio compensatorio que incluya una flexi\u00f3n de la espalda. Para autoevaluarse en busca de errores, se recomienda pedirle a los cercanos que le tomen fotos o videos durante la ejecuci\u00f3n. De esa manera, no solo corregir\u00e1 la asana, sino que tambi\u00e9n observar\u00e1 su progreso con el tiempo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana y sus beneficios La postura de la tortuga en yoga es fundamental para los practicantes &#8220;avanzados&#8221;. Desde fuera, la asana realmente recuerda al animal&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[622,604,607],"tags":[],"class_list":["post-8298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo-es","category-salud-de-la-mujer-es","category-yoga-es"],"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>Kurm\u00e1sana - postura de la tortuga en hatha yoga | Momslab<\/title>\n<meta name=\"description\" content=\"Kurm\u00e1sana - postura de la tortuga - una de las asanas b\u00e1sicas del hatha yoga. 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