{"id":9329,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-01T01:36:58","modified_gmt":"2025-05-31T22:36:58","slug":"joga-per-mamme-esercizi-a-casa","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/it\/joga-per-mamme-esercizi-a-casa\/","title":{"rendered":"Esercizi di yoga dopo il parto"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Siete diventate mamme, il parto \u00e8 passato e ora potete godervi appieno la maternit\u00e0, almeno nei primi mesi. Questo tempo pu\u00f2 essere dedicato a voi stesse e al vostro corpo, e un&#8217;ottima alternativa all&#8217;allenamento \u00e8 lo yoga per mamme. Per quanto possiate desiderare di immergervi nella Shavasana e praticarla il pi\u00f9 a lungo possibile, a casa potete comunque dedicarvi allo yoga e imparare molte asana utili e semplici. Si pu\u00f2 iniziare con degli esercizi facili, soprattutto se non avete mai praticato l&#8217;hatha yoga. Dopo un paio di mesi, potete gi\u00e0 passare a allenamenti pi\u00f9 intensi e complessi. E non \u00e8 affatto necessario trovare molto tempo e andare in un centro fitness o in un centro di pratiche corporee, poich\u00e9 lo yoga a casa \u00e8 un&#8217;ottima opportunit\u00e0 per combinare l&#8217;utile al dilettevole e preservare pi\u00f9 tempo per le attivit\u00e0 preferite e le faccende domestiche.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avrai bisogno di un tappetino e, se lo desideri, alcuni accessori per lo yoga (ad esempio, un blocco, una cinghia o un asciugamano e un rullo morbido).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo yoga per mamme, oltre ai classici esercizi proposti, contiene anche pratiche di respirazione &#8211; si possono iniziare a praticare nelle prime settimane dopo il parto. Successivamente, si possono aggiungere asana da semplici a complessi e interi complessi di recupero post-parto. A seconda dell&#8217;intensit\u00e0 e del numero di esercizi varia anche il tempo delle sessioni &#8211; aumentate gradualmente l&#8217;intensit\u00e0, iniziate con semplici complessi brevi, volti a padroneggiare la tecnica e a comprendere il vostro corpo. Lo yoga per principianti a casa pu\u00f2 aiutare a formare diversi complessi di asana: ad esempio, per dimagrire dopo il parto e per ripristinare il tono del corpo.<\/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 post-partum\" 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-\">Eliminiamo le conseguenze del parto con l&#8217;aiuto dell&#8217;hatha yoga <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dopo il parto, \u00e8 importante prestare particolare attenzione non solo al bambino, ma anche al proprio corpo. I muscoli del pavimento pelvico, gli organi della pelvi e della cavit\u00e0 addominale necessitano di cura e supporto (anche fisico) tanto quanto il bambino. Schiena, braccia, spalle &#8211; anche su di loro non si pu\u00f2 sorvolare, poich\u00e9 la curvatura della schiena \u00e8 comune tra molte mamme giovani. Ricordi come solitamente prendi il bambino? Avviene spesso con uno spostamento del bacino, oppure curvando la schiena. Dedicando attenzione alla postura corretta, al tono muscolare delle braccia e alla mobilit\u00e0 delle articolazioni, riesci ad evitare tali problemi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per affrontare tutti questi disturbi, vale la pena integrare nei tuoi allenamenti le seguenti posizioni:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Purna Navasana, o posizione della Barca: questa asana influisce positivamente sui muscoli e sugli organi situati nella cavit\u00e0 addominale, permettendo loro di riprendersi pi\u00f9 velocemente dopo il parto;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: un&#8217;asana che \u00e8 in grado di restituire tono agli organi interni;<\/li>\n\n\n\n<li>Pavanamuktasana: questa asana agisce sui muscoli del pavimento pelvico e stimola la digestione, alleviando cos\u00ec la costipazione e riducendo il rischio di emorroidi;<\/li>\n\n\n\n<li>Garudasana, Matsiasana e Setu Bandha Sarvangasana: sono asana comprovate per una buona postura<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Interessandovi allo yoga post-parto, avete gi\u00e0 intrapreso il cammino verso una versione migliore di voi stessi, e ora \u00e8 necessario proseguirlo in modo di qualit\u00e0 ed efficace. A tal fine, vi aiuteranno le video lezioni eseguite da istruttori professionisti. Lo yoga a casa diventer\u00e0 il pi\u00f9 confortevole e utile possibile grazie a loro.<\/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 post-partum\" 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\">Esistono asana per la lattazione?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nel periodo post-partum, ogni mamma \u00e8 preoccupata per l&#8217;alimentazione del bambino. E l&#8217;allattamento \u00e8 un compagno indispensabile per ogni mamma, ma se ti senti ansiosa per questo motivo, prova a introdurre nella tua pratica delle asana per l&#8217;allattamento &#8211; sono mirate ad aprire la cassa toracica o a normalizzare il flusso sanguigno nell&#8217;area del petto e della cintura scapolare. E ovviamente, non si pu\u00f2 rinunciare alla consulenza di uno specialista per le questioni che ti preoccupano. Dopotutto, l&#8217;obiettivo principale \u00e8 fornire al bambino un&#8217;alimentazione sana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asana per l&#8217;allattamento<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjariasana, o posizione del Gatto;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, o &#8220;betulla&#8221;;<\/li>\n\n\n\n<li>Viparita Karani, o posizione della Candela inversa;<\/li>\n\n\n\n<li>Halasana, o posizione dell&#8217;Aratro.<\/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 post-partum\" 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\">Lo yoga a casa aiuta a perdere peso?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c8 sicuramente importante per una donna sentirsi bella. E il periodo post parto non fa eccezione. Anche se gli ormoni cercano di ostacolarlo, cercheremo di vincerli con metodi estremamente delicati. La cosa pi\u00f9 importante in questo caso \u00e8 la regolarit\u00e0. Praticate semplici sequenze ogni giorno e preferibilmente scegliete sequenze dinamiche che permettano al corpo di eliminare l&#8217;eccesso di liquidi, o semplicemente di sudare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quali asana aiutano:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrikshasana;<\/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\">Grazie a queste \u00e8 possibile tonificare le cosce e rinforzare i glutei, nonch\u00e9 avere un effetto positivo sui muscoli del pavimento pelvico e sugli organi del bacino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per quanto riguarda gli addominali, queste asana aiutano:<\/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 post-partum\" 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\">La cosa principale da ricordare \u00e8 che non si possono allenare gli addominali prima di tre mesi dopo il parto. Inoltre, \u00e8 molto importante capire che non c&#8217;\u00e8 diastasi. Puoi eseguire tu stessa un test per la diastasi a casa o consultare un medico su questo argomento.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Come trovare il tempo per fare yoga a casa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Probabilmente, ogni mamma si pone questa domanda. Andare in palestra richiede tempo, allenarsi regolarmente \u00e8 difficile. C&#8217;\u00e8 sempre qualcosa che distrae e non rimane tempo libero per se stesse. Prima di tutto, impara a creare questo tempo libero. Dedica ogni giorno almeno 15 minuti per l&#8217;allenamento a casa &#8211; questo tempo \u00e8 sufficiente per iniziare e integrare la pratica dello yoga nell&#8217;abitudine e nel tuo ritmo quotidiano. Gli allenamenti a casa ti aiuteranno, e i nostri video-corsi sostituiranno praticamente un istruttore in palestra. Scegli gli esercizi adatti e unisciti a noi!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Siete diventate mamme, il parto \u00e8 passato e ora potete godervi appieno la maternit\u00e0, almeno nei primi mesi. Questo tempo pu\u00f2 essere dedicato a voi&#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":[676,664],"tags":[],"class_list":["post-9329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamme-dopo-il-parto-it","category-yoga-it"],"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 dopo il Parto - una Pratica Rigenerante per le Mamme<\/title>\n<meta name=\"description\" content=\"La pratica rigenerante dello yoga dopo il parto permette alle mamme di affrontare molti problemi del periodo postparto. 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