{"id":8340,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-05-30T15:11:26","modified_gmt":"2025-05-30T12:11:26","slug":"yoga-para-mamas-ejercicios-en-casa","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/yoga-para-mamas-ejercicios-en-casa\/","title":{"rendered":"Clases de yoga despu\u00e9s del parto"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Te has convertido en madre, el proceso de parto ha quedado atr\u00e1s y ya puedes disfrutar plenamente de la maternidad, al menos los primeros meses. Este tiempo se puede dedicar a ti misma y a tu cuerpo, y una excelente alternativa a los entrenamientos es el yoga para mam\u00e1s. Aunque querr\u00e1s sumergirte en Savasana y practicarla tanto como puedas, en casa puedes hacer yoga y aprender muchas asanas \u00fatiles y sencillas. Puedes comenzar con ejercicios simples, especialmente si antes no practicabas hatha yoga. Despu\u00e9s de un par de meses, ya puedes pasar a entrenamientos m\u00e1s intensivos y a complejos m\u00e1s dif\u00edciles. Y no es necesario encontrar mucho tiempo y salir al centro de fitness o a un centro de pr\u00e1cticas corporales, ya que hacer yoga en casa es una excelente oportunidad para combinar lo agradable con lo \u00fatil y conservar m\u00e1s tiempo para tus actividades favoritas y las tareas del hogar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Necesitar\u00e1s una esterilla y, si lo deseas, algunos accesorios de yoga (como un bloque, una correa o toalla y un rodillo suave).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El yoga para madres, adem\u00e1s de los ejercicios cl\u00e1sicos ofrecidos, tambi\u00e9n incluye pr\u00e1cticas de respiraci\u00f3n, que se pueden realizar en las primeras semanas despu\u00e9s del parto. Luego se pueden agregar asanas de simples a complejas y conjuntos completos de recuperaci\u00f3n postparto. Dependiendo de la intensidad y el n\u00famero de ejercicios, el tiempo de entrenamiento cambia; aumenta gradualmente la carga, comienza con conjuntos cortos y simples, dirigidos a dominar la t\u00e9cnica y comprender tu cuerpo. El yoga para principiantes en casa puede ayudar a formar diferentes conjuntos de asanas: por ejemplo, para perder peso despu\u00e9s del parto y para recuperar el tono del cuerpo.<\/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\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Yoga postparto\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Eliminando las secuelas del parto con hatha yoga <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s del parto, se presta especial atenci\u00f3n no solo al beb\u00e9, sino tambi\u00e9n a su cuerpo. Los m\u00fasculos del suelo p\u00e9lvico, los \u00f3rganos de la pelvis y la cavidad abdominal necesitan cuidado y apoyo (tanto f\u00edsico) tanto como el ni\u00f1o. La espalda, los brazos y los hombros tampoco deben olvidarse, ya que la mala postura es com\u00fan entre muchas madres j\u00f3venes. Recuerde c\u00f3mo suele sostener al beb\u00e9: esto ocurre ya sea con una inclinaci\u00f3n de la pelvis o con una postura encorvada. Pero prestando atenci\u00f3n a la postura correcta y al tono muscular de los brazos y la movilidad de las articulaciones, podr\u00e1 evitar estos problemas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para hacer frente a todos estos malestares, merece la pena incorporar las siguientes posturas en sus entrenamientos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Purnapurna Navasana, o postura del Barco: esta asana tiene un efecto positivo en los m\u00fasculos y \u00f3rganos ubicados en la cavidad abdominal, permiti\u00e9ndoles recuperarse m\u00e1s r\u00e1pidamente despu\u00e9s del parto;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: asana capaz de devolver el tono a los \u00f3rganos internos;<\/li>\n\n\n\n<li>Pavanamuktasana: esta asana afecta los m\u00fasculos del suelo p\u00e9lvico y tambi\u00e9n estimula la digesti\u00f3n, lo que ayuda a aliviar el estre\u00f1imiento y reducir el riesgo de aparici\u00f3n de hemorroides;<\/li>\n\n\n\n<li>Garudasana, Matsyasana y Setu Bandha Sarvangasana: aqu\u00ed todo es simple &#8211; son asanas comprobadas para una buena postura<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si te has interesado en el yoga despu\u00e9s del parto, ya has comenzado el camino hacia una mejor versi\u00f3n de ti misma, y ahora necesitas continuarlo de manera cualitativa y eficaz. En esto te ayudar\u00e1n los videos con lecciones realizadas por instructores profesionales. Practicar yoga en casa ser\u00e1 lo m\u00e1s c\u00f3modo y beneficioso posible gracias a ellos.<\/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\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Yoga postparto\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">\u00bfExisten asanas para la lactancia?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En el per\u00edodo posparto, cada madre se preocupa por la alimentaci\u00f3n del beb\u00e9. Y la lactancia es una acompa\u00f1ante indispensable para cada madre, pero si sientes ansiedad al respecto, intenta incorporar asanas para la lactancia en tu pr\u00e1ctica; est\u00e1n dise\u00f1adas para abrir el pecho o para normalizar el flujo sangu\u00edneo en la zona del pecho y la cintura escapular. Y, por supuesto, la consulta con un especialista sobre el tema que te preocupa no est\u00e1 de m\u00e1s. Lo principal es proporcionar una alimentaci\u00f3n saludable al beb\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asanas para la lactancia<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjariasana, o postura del Gato;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, o \u00ababedul\u00bb;<\/li>\n\n\n\n<li>Viparita Karani, o postura de la Vela Invertida;<\/li>\n\n\n\n<li>Halasana, o postura del Arado.<\/li>\n<\/ul>\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\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Yoga postparto\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">\u00bfAyuda el yoga en casa a perder peso?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para una mujer, sin duda, es importante sentirse hermosa. Y el per\u00edodo postparto no es la excepci\u00f3n. Y aunque las hormonas intentan obstaculizarlo, intentaremos vencerlo con m\u00e9todos sumamente suaves. Lo m\u00e1s importante en esta cuesti\u00f3n es la regularidad. Practica simples rutinas diariamente, y es preferible elegir rutinas din\u00e1micas que permitan la eliminaci\u00f3n del exceso de agua del cuerpo, o simplemente sudar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Qu\u00e9 asanas ayudan:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vriksasana;<\/li>\n\n\n\n<li>Garudasana;<\/li>\n\n\n\n<li>Virabhadrasana;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Gracias a ellas se pueden tonificar los muslos y fortalecer los gl\u00fateos, y adem\u00e1s estas asanas tendr\u00e1n un impacto positivo en los m\u00fasculos del suelo p\u00e9lvico y los \u00f3rganos de la pelvis menor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En cuanto al abdomen, las siguientes asanas pueden ayudar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\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\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Yoga postparto\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lo principal, recuerde: debe entrenar los abdominales no antes de tres meses despu\u00e9s del parto. Adem\u00e1s, es muy importante asegurarse de que definitivamente no hay di\u00e1stasis. Puede realizar usted mismo una prueba de di\u00e1stasis en casa o consultar a un m\u00e9dico para obtener asesoramiento sobre este tema.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">\u00bfC\u00f3mo encontrar tiempo para el yoga en casa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Quiz\u00e1s cada madre se hace esta pregunta. Ir al gimnasio lleva tiempo, practicar regularmente es dif\u00edcil. Siempre hay algo que distrae y al final no queda tiempo libre para uno mismo. En primer lugar, aprende a crear este tiempo libre. Todos los d\u00edas reserva al menos 15 minutos para un entrenamiento en casa; este tiempo es suficiente para al menos comenzar e incorporar la pr\u00e1ctica del yoga como un h\u00e1bito en tu ritmo diario. Las sesiones en casa te ayudar\u00e1n, y nuestros video-tutoriales pr\u00e1cticamente reemplazar\u00e1n a un instructor en el centro de fitness. \u00a1Elige los ejercicios adecuados y \u00fanete!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te has convertido en madre, el proceso de parto ha quedado atr\u00e1s y ya puedes disfrutar plenamente de la maternidad, al menos los primeros meses&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[619,607],"tags":[],"class_list":["post-8340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamas-despues-del-parto-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>Hatha Yoga postnatal - pr\u00e1ctica restaurativa para mam\u00e1s<\/title>\n<meta name=\"description\" content=\"La pr\u00e1ctica restaurativa de yoga postnatal permite a las mam\u00e1s resolver muchos problemas del per\u00edodo posparto. 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