{"id":8472,"date":"2020-11-26T22:50:39","date_gmt":"2020-11-26T19:50:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1260"},"modified":"2025-05-30T19:12:58","modified_gmt":"2025-05-30T16:12:58","slug":"yoga-y-practica-femenina-durante-el-sindrome-premenstrual","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/yoga-y-practica-femenina-durante-el-sindrome-premenstrual\/","title":{"rendered":"\u00bfEs perjudicial el yoga durante el s\u00edndrome premenstrual y la menstruaci\u00f3n?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Asanas durante el s\u00edndrome premenstrual<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cada mujer experimenta el s\u00edndrome premenstrual de manera diferente. Para algunas, nada es agradable; otras se sienten nerviosas e irritadas, y algunas tienen dolor en los senos y el abdomen. Los s\u00edntomas pueden aparecer solos o a veces &#8220;en equipo&#8221;. La yoga durante el s\u00edndrome premenstrual o la menstruaci\u00f3n debe ser relajante y lo m\u00e1s c\u00f3moda posible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Atenci\u00f3n! Si te sientes realmente mal y tus sensaciones durante el s\u00edndrome premenstrual no son habituales, consulta a un m\u00e9dico de inmediato. As\u00ed podr\u00e1s detectar problemas graves de salud femenina en una etapa temprana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, si los s\u00edntomas son moderados, podemos intentar mejorar nuestro estado con la ayuda del yoga. Tambi\u00e9n responderemos a la pregunta: \u00bfes recomendable practicar yoga durante el s\u00edndrome premenstrual si no hay cambios en la salud?<\/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\/huge-morning-pain-stomach_329181-10444-1024x682.jpg\" alt=\"Yoga y la mujer: ejercicio durante el s\u00edndrome premenstrual\" class=\"wp-image-6784\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Yoga y menstruaci\u00f3n: \u00bfs\u00ed o no?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No podemos decir un \u00abno\u00bb estricto y universal para las mujeres durante la menstruaci\u00f3n. Si te sientes bien, no deber\u00eda haber razones para cambiar tu pr\u00e1ctica habitual. Al practicar, debes tener en cuenta algunos matices, dependiendo de: la intensidad del flujo, si tienes energ\u00eda para las asanas habituales y tu estado emocional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si te sientes peor, recomendamos posponer las actividades o modificar los ejercicios para adaptarlos a ti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algunas mujeres sienten que su menstruaci\u00f3n se acerca. Algunas una semana antes, otras uno o dos d\u00edas antes. En este per\u00edodo, puedes ayudarte con asanas especiales para reducir la incomodidad, si:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hay hinchaz\u00f3n o estre\u00f1imiento, ayudan las asanas que incluyen giros suaves desde la posici\u00f3n sentada;<\/li>\n\n\n\n<li>tienes dolor de cabeza o est\u00e1s \u00abirritable\u00bb &#8211; usa posturas relajantes con inclinaciones y flexiones;<\/li>\n\n\n\n<li>estr\u00e9s y cansancio &#8211; adem\u00e1s de las asanas, la pr\u00e1ctica de pranayama te ayudar\u00e1 aqu\u00ed a oxigenar el cerebro y ganar energ\u00eda.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg\" alt=\"Yoga y la mujer: ejercicio durante el s\u00edndrome premenstrual\" class=\"wp-image-6783\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Qu\u00e9 m\u00e1s hacer y c\u00f3mo aliviar el s\u00edndrome premenstrual:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; presta atenci\u00f3n a la dieta, por ejemplo, manteniendo un diario alimentario durante el s\u00edndrome premenstrual; si tienes problemas gastrointestinales como hinchaz\u00f3n, reduce el consumo de alimentos que producen gases como legumbres, refrescos, etc.;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; intenta acostarte m\u00e1s temprano para que el cuerpo pueda recuperar completamente sus fuerzas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; si es posible, no planifiques actividades que causen estr\u00e9s &#8211; una cafeter\u00eda con una amiga s\u00ed, pero una larga fila en la oficina de pasaportes &#8211; despu\u00e9s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Yoga para el s\u00edndrome premenstrual: <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi-dla-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas<\/a> para los problemas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si te sientes capaz de realizar posiciones, algunas de ellas pueden ayudar a aliviar el dolor y disipar pensamientos tristes. Puedes elegir realizar una o combinarlas en una breve serie:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; En caso de problemas digestivos e hinchaz\u00f3n, prueba realizar asanas que activen suavemente los m\u00fasculos abdominales &#8211; Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Si hay tensi\u00f3n y estr\u00e9s, dolor de cabeza o hinchaz\u00f3n &#8211; Shavasana, Supta Baddha Konasana;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Antes de comenzar la menstruaci\u00f3n, prueba una postura donde la pelvis est\u00e9 por encima del nivel del coraz\u00f3n &#8211; Sarvangasana, Halasana, Adho Mukha Svanasana.<\/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\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg\" alt=\"Yoga y la mujer: ejercicio durante el s\u00edndrome premenstrual\" class=\"wp-image-6786\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Si comienza la menstruaci\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Elija rutinas anti-estr\u00e9s, lentas y calmantes. Las posturas que abren la pelvis funcionan bien si la menstruaci\u00f3n no es demasiado abundante. Cuando hay incomodidad, posponga temporalmente las asanas invertidas. Lo mismo se aplica a las torsiones fuertes y a la tensi\u00f3n est\u00e1tica prolongada en el \u00e1rea abdominal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Conf\u00ede \u00fanicamente en su estado y en las indicaciones del m\u00e9dico si se presentan problemas m\u00e1s serios. Las asanas ligeras y los ejercicios de respiraci\u00f3n alivian el estr\u00e9s, normalizan la respiraci\u00f3n y el suministro de ox\u00edgeno al cuerpo, mejoran el flujo linf\u00e1tico y la circulaci\u00f3n sangu\u00ednea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Presta especial atenci\u00f3n a tu estado emocional al practicar yoga durante la menstruaci\u00f3n; prueba pr\u00e1cticas de meditaci\u00f3n y podcasts sobre el desarrollo de la conciencia. Todos estos los encontrar\u00e1s en los programas de \u00abMomsLab\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Asanas durante el s\u00edndrome premenstrual Cada mujer experimenta el s\u00edndrome premenstrual de manera diferente. Para algunas, nada es agradable; otras se sienten nerviosas e irritadas,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[604,607],"tags":[],"class_list":["post-8472","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>Yoga durante el SPM - entrenamientos y ejercicios sin da\u00f1o<\/title>\n<meta name=\"description\" content=\"Practicando yoga durante el SPM o el yoga durante la menstruaci\u00f3n, es posible reducir el dolor. 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