{"id":8468,"date":"2020-11-26T22:32:40","date_gmt":"2020-11-26T19:32:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1254"},"modified":"2025-05-30T19:12:17","modified_gmt":"2025-05-30T16:12:17","slug":"cambiar-la-perspectiva-asanas-invertidas-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/cambiar-la-perspectiva-asanas-invertidas-yoga\/","title":{"rendered":"\u00bfPor qu\u00e9 incluir las asanas invertidas en la pr\u00e1ctica diaria?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Pros y contras de las asanas invertidas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En este art\u00edculo analizaremos el impacto de tales posturas en el cuerpo humano. En primer lugar, quienes practican asanas invertidas han notado repetidamente que despu\u00e9s de realizarlas correctamente, parece que algo hace &#8216;clic&#8217; en el pensamiento. Por eso nos volvemos m\u00e1s positivos, abiertos, pensamos y tomamos decisiones m\u00e1s r\u00e1pido. En parte porque mejora el flujo sangu\u00edneo, ya que toda la sangre &#8216;vuelve&#8217; hacia abajo, al coraz\u00f3n y a la cabeza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En segundo lugar, adem\u00e1s relajamos los m\u00fasculos que normalmente est\u00e1n tensos: la regi\u00f3n lumbar y tambi\u00e9n la zona de la columna vertebral. Resulta que gracias a una mejor circulaci\u00f3n sangu\u00ednea, se fortalecen los vasos sangu\u00edneos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pero, desafortunadamente, no a todos les beneficiar\u00e1n las asanas invertidas. Entre los contras se pueden se\u00f1alar algunas contraindicaciones para las asanas. Por ejemplo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>menstruaci\u00f3n abundante;<\/li>\n\n\n\n<li>presi\u00f3n arterial alta;<\/li>\n\n\n\n<li>enfermedades del coraz\u00f3n;<\/li>\n\n\n\n<li>problemas de columna.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg\" alt=\"\" class=\"wp-image-6766\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-768x1152.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1024x1536.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-1366x2048.jpg 1366w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-800x1200.jpg 800w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/side-view-woman-exercising-chair-floor-against-window_11zon-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficios de las posturas invertidas espec\u00edficamente para embarazadas<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Normalizaci\u00f3n del equilibrio hormonal, lo que reduce el nivel de la hormona del estr\u00e9s, lo cual tambi\u00e9n es bueno para el beb\u00e9.<\/li>\n\n\n\n<li>Reducci\u00f3n de la presi\u00f3n del feto sobre los \u00f3rganos de la madre, brindando un estado temporal de alivio.<\/li>\n\n\n\n<li>Prevenci\u00f3n de las varices y mejora del flujo sangu\u00edneo, ya que reducimos la presi\u00f3n constante en el \u00e1rea de las piernas.<\/li>\n\n\n\n<li>Prevenci\u00f3n de calambres en los pies y pantorrillas.<\/li>\n\n\n\n<li>Oxigenaci\u00f3n del feto.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Seguridad al realizar las posturas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si la embarazada no tiene contraindicaciones para realizarlas, antes de empezar hay que asegurarse de lo siguiente:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; espacio &#8211; mant\u00e9ngase alejada de esquinas afiladas, sillas inestables y otros muebles;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; apoyo &#8211; no debe fallarle; NO realice posturas en camas con resortes, colchones inflables o de agua, para evitar lesiones; es adecuado usar una esterilla antideslizante o una manta gruesa en el suelo;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; no mantenga las asanas &#8211; para principiantes es suficiente con 30-60 segundos para entender c\u00f3mo reacciona nuestro cuerpo ante la carga durante el embarazo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg\" alt=\"\" class=\"wp-image-6767\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-677x1024.jpg 677w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-198x300.jpg 198w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-66x100.jpg 66w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099-297x450.jpg 297w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-exercises_23-2148861099.jpg 740w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Postura del abedul<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">No es necesario realizar la postura con demasiado esfuerzo. Con un vientre grande, un an\u00e1logo de la postura es levantar las piernas rectas contra la pared. El efecto ser\u00e1 muy similar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Orden habitual de ejecuci\u00f3n:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Acostada en la colchoneta, contrae los m\u00fasculos del abdomen y levanta las piernas, la pelvis y la parte baja de la espalda.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Siente el peso en los hombros, no sobrecargues el cuello!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otra variante de ejecuci\u00f3n es con una silla o sof\u00e1. Por favor, aseg\u00farese de la estabilidad de las patas de la silla &#8211; apoye el respaldo contra la pared y pida a sus seres queridos que le ayuden a entrar y salir de la postura.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg\" alt=\"\" class=\"wp-image-6768\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-adho-mukha-vrksasana-pose-window-back_1163-2349.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Asanas invertidas: inclinaci\u00f3n de las piernas hacia adelante por detr\u00e1s de la cabeza<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La postura ayuda con la anemia y tambi\u00e9n, a menudo, con el problema frecuente del estre\u00f1imiento en el embarazo. Levante las piernas gradualmente, ayud\u00e1ndose con las manos. Coloque las manos detr\u00e1s del cuerpo, intente mantener la parte baja de la espalda recta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para ayudarte, coloca una silla al final de la esterilla y pon los pies en el asiento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"958\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg\" alt=\"\" class=\"wp-image-6769\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1024x958.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-300x281.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-768x718.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1536x1436.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-2048x1915.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-100x94.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-481x450.jpg 481w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/legs_up_the_wall_11zon-1283x1200.jpg 1283w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Presta atenci\u00f3n a esta asana si quieres reducir la hinchaz\u00f3n, deshacerte del dolor de cabeza y aliviar la sensaci\u00f3n en la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A diferencia de la t\u00e9cnica habitual de la asana, en esta no intentamos tocar el suelo con los pies.<\/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\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg\" alt=\"\" class=\"wp-image-6770\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-attractive-girl-doing-yoga-bright-room_78826-3264.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Asanas invertidas: parada de cabeza<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">La postura es adecuada para aquellos que ya tienen suficiente <a href=\"https:\/\/momslab.app\/blog\/joga-dla-prodvinutyh-sloznye-asany\/\">experiencia en yoga<\/a>. Ayuda contra el mal humor, el insomnio y la apat\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Importante! Es recomendable practicar esta asana bajo supervisi\u00f3n. P\u00f3ngase de rodillas, luego apoye la cabeza en el suelo, asegur\u00e1ndola firmemente con las manos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estire las piernas suavemente y comience a &#8216;caminar&#8217; m\u00e1s cerca de las manos y la cabeza. Levante las piernas dobladas una por una y al final ender\u00e9celas completamente para formar la postura. \u00a1Preste atenci\u00f3n a la presi\u00f3n y cualquier sensaci\u00f3n de incomodidad en el cuerpo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No sobrecargue la cabeza y el cuello, redirija el peso hacia la cintura escapular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Las posturas de inversi\u00f3n son buenas para realizar al final del entrenamiento, cuando el cuerpo ya est\u00e1 caliente. Si no hay tiempo, al menos calienta la zona de la espalda y el cuello. Simplemente puedes realizar varias veces la serie de asanas de \u00ab<a href=\"https:\/\/momslab.app\/blog\/sura-namaskara-kompleks-privetstvie-solncu\/\" target=\"_blank\" rel=\"noreferrer noopener\">saludo al sol<\/a>\u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es especialmente beneficioso incluir las asanas invertidas despu\u00e9s del equilibrio en las piernas. Para obtener el m\u00e1ximo beneficio, practica Shavasana despu\u00e9s de las posturas de inversi\u00f3n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pros y contras de las asanas invertidas En este art\u00edculo analizaremos el impacto de tales posturas en el cuerpo humano. En primer lugar, quienes practican&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[604,607],"tags":[],"class_list":["post-8468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Asanas invertidas durante el embarazo: beneficios y contraindicaciones<\/title>\n<meta name=\"description\" content=\"Las asanas invertidas (inversiones) afectan el equilibrio hormonal de la futura madre. 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