{"id":8770,"date":"2020-11-26T19:10:27","date_gmt":"2020-11-26T16:10:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1175"},"modified":"2025-05-31T08:21:59","modified_gmt":"2025-05-31T05:21:59","slug":"exercices-de-yoga-pour-ameliorer-la-posture","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/exercices-de-yoga-pour-ameliorer-la-posture\/","title":{"rendered":"Exercices de yoga pour am\u00e9liorer la posture"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Depuis l&#8217;enfance, on nous enseigne \u00e0 garder le dos droit, mais nous ne respectons pas toujours cette r\u00e8gle. Les raisons peuvent \u00eatre vari\u00e9es &#8211; maladies de la colonne vert\u00e9brale et de l&#8217;appareil locomoteur, fatigue, muscles du dos faibles, etc. Pour travailler sur les causes possibles d&#8217;une mauvaise posture, essayez d&#8217;int\u00e9grer des s\u00e9quences simples de yoga dans votre vie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous pouvez les faire chez vous, seul, en quelques minutes, mais si vous pratiquez le yoga r\u00e9guli\u00e8rement, l&#8217;effet sera \u00e9vident.<\/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\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg\" alt=\"Exercices de yoga pour une bonne posture\" class=\"wp-image-6556\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-cat-marjaryasana-pose_1163-4522.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Exercices de yoga pour une bonne posture<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vous aurez besoin : d&#8217;un tapis de yoga, d&#8217;une sangle de yoga (vous pouvez m\u00eame utiliser une serviette si vous n&#8217;avez pas de mat\u00e9riel sp\u00e9cialis\u00e9), de traversins et de temps libre. Oui, et nos vid\u00e9os didactiques &#8211; elles vous aideront \u00e0 ma\u00eetriser la technique correcte, choisir la bonne s\u00e9quence d&#8217;asanas et vous mettre dans un esprit positif.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Marjariasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cette asana est plus connue sous le nom de posture du Chat &#8211; elle est consid\u00e9r\u00e9e comme l&#8217;une des postures les plus efficaces pour am\u00e9liorer la posture et renforcer les muscles du tronc et du dos.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Placez-vous \u00e0 quatre pattes sur le tapis, en r\u00e9partissant uniform\u00e9ment le poids entre les bras tendus et les genoux.<\/li>\n\n\n\n<li>Courbez lentement le dos vers le haut, de la r\u00e9gion thoracique au coccyx.<\/li>\n\n\n\n<li>Puis cambrez le dos en dirigeant les c\u00f4tes vers le bas, le coccyx vers le haut, en ramenant la t\u00eate en arri\u00e8re.<\/li>\n\n\n\n<li>Alternez ces exercices pendant plusieurs minutes.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Virasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plus connue sous le nom de posture du H\u00e9ros. Gr\u00e2ce \u00e0 elle, les muscles &#8220;s&#8217;habituent&#8221; \u00e0 la position correcte et maintiennent le dos droit.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Asseyez-vous sur vos genoux, en abaissant les fesses entre les pieds au sol.<\/li>\n\n\n\n<li>Redressez le dos, \u00e9cartez la cage thoracique.<\/li>\n\n\n\n<li>Tirez la colonne vert\u00e9brale vers le haut, tout en vous rappelant de bien respirer.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cette asana, combin\u00e9e \u00e0 d&#8217;autres postures qui corrigent la posture et allongent la colonne vert\u00e9brale (comme Adho Mukha Svanasana et Paschimottanasana), aide grandement en cas de d\u00e9viation de posture.<\/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\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg\" alt=\"Exercices de yoga pour une bonne posture\" class=\"wp-image-6558\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-white-ball-gym_23-2147785009.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Virabhadrasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La posture du H\u00e9ros ne doit pas \u00eatre confondue avec la posture du Guerrier &#8211; Virabhadrasana. Les variations de cette asana adapt\u00e9es aux femmes enceintes sont celles qui ne provoquent pas d&#8217;inconfort. Par exemple, c&#8217;est la posture du Guerrier \u00abdebout, jambes \u00e9cart\u00e9es\u00bb.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9cartez les pieds d&#8217;environ un m\u00e8tre.<\/li>\n\n\n\n<li>Tournez le pied droit vers la droite.<\/li>\n\n\n\n<li>Levez les bras parall\u00e8lement au sol, paumes vers le haut.<\/li>\n\n\n\n<li>Serrez les fesses et les jambes et accroupissez-vous sur la jambe droite.<\/li>\n\n\n\n<li>Restez quelques secondes dans cette posture, puis revenez \u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>Ensuite, r\u00e9p\u00e9tez l&#8217;exercice sur la jambe gauche.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg\" alt=\"Exercices de yoga pour une bonne posture\" class=\"wp-image-6559\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-woman-doing-viparita-virabhadrasana-yoga-pose-home_1163-1755-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\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<h3 class=\"wp-block-heading\" id=\"h--4\">Bhujangasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ou, comme on l&#8217;appelle aussi &#8211; la posture du Dragon ou la posture du Serpent. Elle contribue au renforcement des muscles situ\u00e9s le long de la colonne vert\u00e9brale, ainsi que des trap\u00e8zes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La posture se fait en position allong\u00e9e<\/li>\n\n\n\n<li>Les jambes sont \u00e9tendues, les paumes des mains reposent sur le sol sous les \u00e9paules<\/li>\n\n\n\n<li>\u00c0 l&#8217;expiration, le buste se soul\u00e8ve, les bras se d\u00e9plient l\u00e9g\u00e8rement<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;essentiel dans cette asana est de respecter la bonne technique, de ne pas tirer les \u00e9paules vers les oreilles et de ne pas soulever l&#8217;os pubien du sol.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et de plus &#8211; elle ne peut pas \u00eatre faite au deuxi\u00e8me et troisi\u00e8me trimestre de grossesse, mais elle peut tout \u00e0 fait \u00eatre pratiqu\u00e9e apr\u00e8s l&#8217;accouchement.<\/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\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg\" alt=\"Exercices de yoga pour une bonne posture\" class=\"wp-image-6560\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/yoga-woman-pretty-brunette-active-wear-doing-yoga-white-surface_231208-12543.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Il est pr\u00e9f\u00e9rable de pratiquer ces asanas ensemble. Ciblant diff\u00e9rents groupes musculaires, elles contribuent au renforcement du buste, au d\u00e9veloppement des muscles et \u00e0 la flexibilit\u00e9 de la colonne vert\u00e9brale. Voici un petit ensemble d&#8217;exercices pour le dos et une bonne posture.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9chauffement l\u00e9ger : portez une attention particuli\u00e8re \u00e0 la ceinture scapulaire, aux bras et au bas du dos<\/li>\n\n\n\n<li>Marjariasana dynamique : arrondir et &#8220;creuser&#8221; le dos<\/li>\n\n\n\n<li>Pompes : gardez les coudes le long de la ligne du dos<\/li>\n\n\n\n<li>Pivotements du tronc : placez-vous sur les coudes et les genoux, \u00e9tirez les jambes depuis cette position, faites des mouvements circulaires avec le tronc<\/li>\n\n\n\n<li>Encore une fois Marjariasana : compenser la cambrure de la colonne vert\u00e9brale avec la posture du Chat, en arquant d&#8217;abord le dos vers le haut, puis vers le bas<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u2019est un programme de yoga tr\u00e8s confortable et d\u00e9contract\u00e9 pour la posture, \u00e0 pratiquer pendant n&#8217;importe quel trimestre de grossesse et \u00e0 tout niveau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N&#8217;oubliez pas qu&#8217;il est important de commencer par ma\u00eetriser la bonne technique ; la flexibilit\u00e9 et le renforcement musculaire viendront progressivement. Si vous ressentez un inconfort intense, mieux vaut arr\u00eater l&#8217;exercice. Pour appliquer correctement la technique, nous vous recommandons de pratiquer les asanas sous la direction d&#8217;un instructeur ou d&#8217;\u00e9tudier nos tutoriels vid\u00e9o sur notre site. Les s\u00e9ances de yoga doivent apporter du plaisir et de la s\u00e9r\u00e9nit\u00e9, surtout pour les femmes enceintes et les jeunes mamans.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Depuis l&#8217;enfance, on nous enseigne \u00e0 garder le dos droit, mais nous ne respectons pas toujours cette r\u00e8gle. Les raisons peuvent \u00eatre vari\u00e9es &#8211; maladies&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[649,631,634],"tags":[],"class_list":["post-8770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-grossesse-fr","category-sante-des-femmes-fr","category-yoga-fr"],"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>Exercices de yoga pour une posture correcte - vid\u00e9o de yoga sur Momslab<\/title>\n<meta name=\"description\" content=\"Vous pouvez faire des exercices de yoga pour am\u00e9liorer votre posture \u00e0 la maison. Un programme l\u00e9ger de dix minutes pour obtenir une posture admirable et captivante.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/fr\/exercices-de-yoga-pour-ameliorer-la-posture\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercices de yoga pour am\u00e9liorer la posture\" \/>\n<meta property=\"og:description\" content=\"Vous pouvez faire des exercices de yoga pour am\u00e9liorer votre posture \u00e0 la maison. 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