{"id":9387,"date":"2020-11-26T22:32:40","date_gmt":"2020-11-26T19:32:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1254"},"modified":"2025-06-01T01:45:10","modified_gmt":"2025-05-31T22:45:10","slug":"da-testa-a-piedi-asana-invertite-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/it\/da-testa-a-piedi-asana-invertite-yoga\/","title":{"rendered":"Perch\u00e9 includere le asana invertite nella pratica quotidiana?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Pro e contro delle asana invertite<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In questo articolo analizzeremo l&#8217;impatto di queste posizioni sul corpo umano. In primo luogo, chi pratica le asana invertite ha notato pi\u00f9 volte che, dopo aver eseguito correttamente le posizioni di inversione, sembra che qualcosa scatti nel pensiero. Perci\u00f2 diventiamo pi\u00f9 positivi, aperti, pensiamo e prendiamo decisioni pi\u00f9 velocemente. In parte ci\u00f2 accade perch\u00e9 migliora il flusso sanguigno &#8211; tutto il sangue &#8216;ritorna&#8217; verso il basso, al cuore e alla testa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In secondo luogo, rilassiamo anche i muscoli che di solito sono tesi &#8211; la regione lombare e l&#8217;area della colonna vertebrale. Risulta che, grazie a una migliore circolazione sanguigna, i vasi sanguigni si rafforzano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ma, purtroppo, non tutti traggono beneficio dalle asana invertite. Tra i contro si possono notare alcune controindicazioni per le asana. Per esempio:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mestruazioni abbondanti;<\/li>\n\n\n\n<li>pressione alta;<\/li>\n\n\n\n<li>malattie del cuore;<\/li>\n\n\n\n<li>problemi alla colonna vertebrale.<\/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\">Benefici delle asana invertite durante la gravidanza<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Normalizzazione dello sfondo ormonale, per cui diminuisce il livello dell&#8217;ormone dello stress, il che \u00e8 benefico anche per il bambino.<\/li>\n\n\n\n<li>Riduzione della pressione del feto sugli organi della mamma, fornendo uno stato temporaneo di sollievo.<\/li>\n\n\n\n<li>Prevenzione delle vene varicose e miglioramento del flusso sanguigno, poich\u00e9 riduciamo la pressione costante nella zona delle gambe.<\/li>\n\n\n\n<li>Prevenzione dei crampi ai piedi e ai polpacci.<\/li>\n\n\n\n<li>Ossigenazione del feto.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Sicurezza durante l&#8217;esecuzione<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se la donna incinta non ha controindicazioni all&#8217;esecuzione, prima di iniziare assicurarsi di quanto segue:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; spazio &#8211; allontanarsi da tavoli con angoli acuti, sedie instabili e altri mobili;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; supporto &#8211; non deve cedere; NON eseguire le asana su un letto a molle, materassi gonfiabili o ad acqua, per evitare infortuni; va bene un tappetino antiscivolo o una coperta spessa sul pavimento;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; non mantenere le asana &#8211; per i principianti bastano 30-60 secondi per capire come il nostro corpo reagisce allo sforzo in stato di gravidanza.<\/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\">Posizione verticalizzata<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Non eseguire la posizione troppo rigorosamente. Con un grande ventre, l&#8217;analogo della posizione sono le gambe dritte sollevate contro un muro. L&#8217;effetto sar\u00e0 molto simile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ordine comune di esecuzione:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Distesi sul tappetino, contraiamo i muscoli addominali e solleviamo le gambe, il bacino e la zona lombare.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Senti il peso sulle spalle, non sovraccaricare il collo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un&#8217;altra variante di esecuzione con una sedia o un divano. Per favore, controlla la stabilit\u00e0 delle gambe della sedia &#8211; appoggia lo schienale contro il muro e chiedi a qualcuno vicino di aiutarti a entrare e uscire dalla posizione.<\/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\">Asana invertite: ginocchia piegate oltre la testa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La posizione aiuta con l&#8217;anemia e anche con il problema frequentemente attuale della stitichezza durante la gravidanza. Solleviamo le gambe gradualmente, aiutandoci con le mani. Porta le mani dietro il corpo, cerca di mantenere la schiena dritta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per aiutarti, metti una sedia alla fine del tappetino e appoggia i piedi sul sedile.<\/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 attenzione a questa asana se desideri ridurre il gonfiore, alleviare il mal di testa e migliorare la sensazione nella schiena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A differenza della tecnica abituale dell&#8217;asana, in questa non cerchiamo di toccare il pavimento con i piedi.<\/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\">Asana invertite: posizione sulla testa<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">La posizione \u00e8 adatta a chi ha gi\u00e0 abbastanza <a href=\"https:\/\/momslab.app\/blog\/joga-dla-prodvinutyh-sloznye-asany\/\">esperienza nello yoga<\/a>. Aiuta con il cattivo umore, l&#8217;insonnia e l&#8217;apatia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Importante! \u00c8 consigliabile praticare questa asana sotto supervisione. Mettiti in ginocchio, poi appoggia la testa a terra, fissandola saldamente con le mani.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Raddrizza lentamente le gambe e inizia a &#8220;camminare&#8221; pi\u00f9 vicino alle mani e alla testa. Solleva le gambe piegate una alla volta e alla fine raddrizzandole completamente forma la posizione. Presta attenzione alla pressione e a qualsiasi sensazione di disagio nel corpo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Non sovraccaricare la testa e il collo, reindirizza il peso sulla cintura scapolare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusione<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Le posizioni invertite sono meglio eseguite alla fine dell&#8217;allenamento, quando il corpo \u00e8 gi\u00e0 riscaldato. Se il tempo scarseggia, riscaldate almeno la zona della schiena e del collo. Potete semplicemente eseguire pi\u00f9 volte il complesso di asana \u00ab<a href=\"https:\/\/momslab.app\/blog\/sura-namaskara-kompleks-privetstvie-solncu\/\" target=\"_blank\" rel=\"noreferrer noopener\">saluto al sole<\/a>\u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c8 particolarmente utile includere asana invertite dopo l&#8217;equilibrio sulle gambe. Per ottenere il massimo beneficio, praticate Shavasana dopo le posizioni invertite.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pro e contro delle asana invertite In questo articolo analizzeremo l&#8217;impatto di queste posizioni sul corpo umano. In primo luogo, chi pratica le asana invertite&#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":[661,664],"tags":[],"class_list":["post-9387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salute-delle-donne-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>Asana invertite durante la gravidanza: benefici e controindicazioni<\/title>\n<meta name=\"description\" content=\"Le asana invertite (inversioni) influenzano l&#039;equilibrio ormonale della futura madre. 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