{"id":9609,"date":"2020-11-21T22:10:40","date_gmt":"2020-11-21T19:10:40","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=641"},"modified":"2025-06-01T02:29:02","modified_gmt":"2025-05-31T23:29:02","slug":"yoga-apos-o-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/yoga-apos-o-parto\/","title":{"rendered":"Yoga ap\u00f3s o parto"},"content":{"rendered":"\n

Aulas de yoga p\u00f3s-parto<\/h2>\n\n\n\n

O corpo da mulher ap\u00f3s a gravidez e o parto est\u00e1 esgotado e enfraquecido, necessitando de descanso completo e recupera\u00e7\u00e3o. Uma das maneiras universais de recuperar a energia \u00e9 a yoga. As aulas de yoga p\u00f3s-parto ajudam a lidar com o excesso de peso, desequil\u00edbrios hormonais e depress\u00e3o p\u00f3s-parto, fortalecem o sistema nervoso e tonificam a pele. Al\u00e9m disso, a yoga promove a acelera\u00e7\u00e3o do metabolismo, de modo que em poucos meses a barriga, celulite<\/a> e outros “surpresas” p\u00f3s-parto desaparecem.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Quando come\u00e7ar a praticar?<\/h3>\n\n\n\n

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\u0427\u0442\u043e\u0431\u044b \u043f\u043e\u043c\u043e\u0447\u044c \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u043a \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044e \u043d\u0443\u0436\u043d\u043e:

– \u041f\u0438\u0442\u0430\u0442\u044c\u0441\u044f<\/a> \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e \u0438 \u0431\u0435\u0437 \u043f\u0435\u0440\u0435\u0435\u0434\u0430\u043d\u0438\u0439;

– \u0427\u0430\u0449\u0435 \u0431\u044b\u0432\u0430\u0442\u044c \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435, \u0433\u0443\u043b\u044f\u0442\u044c, \u0435\u0441\u043b\u0438 \u043d\u0435\u0442 \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u0439 \u043a \u043f\u0440\u043e\u0433\u0443\u043b\u043a\u0430\u043c.

\u041f\u0435\u0440\u0432\u044b\u0435 \u0437\u0430\u043d\u044f\u0442\u0438\u044f \u0439\u043e\u0433\u043e\u0439 \u0434\u043b\u044f \u043a\u043e\u0440\u043c\u044f\u0449\u0435\u0439 \u043c\u0430\u043c\u044b \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043d\u0430\u0447\u0438\u043d\u0430\u0442\u044c \u0441 \u043c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0439 \u0438 \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u042d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0443\u0436\u043d\u043e \u043f\u0440\u043e\u0432\u043e\u0434\u0438\u0442\u044c \u043d\u0430 \u043e\u0442\u043a\u0440\u044b\u0442\u043e\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435 \u043b\u0438\u0431\u043e \u0432 \u0447\u0438\u0441\u0442\u043e\u043c, \u0445\u043e\u0440\u043e\u0448\u043e \u043f\u0440\u043e\u0432\u0435\u0442\u0440\u0435\u043d\u043d\u043e\u043c \u043f\u043e\u043c\u0435\u0449\u0435\u043d\u0438\u0438. \u041d\u0430\u0443\u0447\u0438\u0442\u044c\u0441\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u0434\u0440\u043e\u0431\u043d\u043e\u0435 \u0438\u0437\u0443\u0447\u0435\u043d\u0438\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438<\/a> \u0438 \u043f\u0440\u0435\u0434\u0432\u0430\u0440\u0438\u0442\u0435\u043b\u044c\u043d\u0430 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0430.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Exerc\u00edcio “Respira\u00e7\u00e3o da Vida” <\/h4>\n\n\n\n

\u00c9 necess\u00e1rio realizar 2 s\u00e9ries de 20 repeti\u00e7\u00f5es. Exerc\u00edcio b\u00e1sico fundamental: na expira\u00e7\u00e3o, envolver os m\u00fasculos abdominais e contrair, puxar os m\u00fasculos do assoalho p\u00e9lvico para cima. Para obter o melhor resultado, recomenda-se fazer este exerc\u00edcio com a maior frequ\u00eancia poss\u00edvel (enquanto estiver sentado, lendo, amamentando o beb\u00ea, cozinhando, lavando lou\u00e7a, etc.). Deve-se integrar este exerc\u00edcio na sua rotina di\u00e1ria! Mais informa\u00e7\u00f5es sobre o exerc\u00edcio podem ser encontradas ap\u00f3s registrar-se no site<\/a>.<\/p>\n\n\n\n

Uma vez passadas 5-8 semanas ap\u00f3s o parto natural ou 8-12 semanas ap\u00f3s a cesariana, pode-se iniciar um processo de recupera\u00e7\u00e3o abrangente<\/a>. Esse conjunto de exerc\u00edcios inclui a tonifica\u00e7\u00e3o do abd\u00f4men (especialmente necess\u00e1rio se houver di\u00e1stase), o fortalecimento dos m\u00fasculos do assoalho p\u00e9lvico e a tonifica\u00e7\u00e3o de todo o corpo. A pr\u00e1tica de yoga no p\u00f3s-parto pode ser feita em casa, enquanto a m\u00e3e tem tempo livre. Os exerc\u00edcios mais simples podem come\u00e7ar j\u00e1 na segunda semana. As asanas tornam-se mais complexas \u00e0 medida que o corpo se adapta.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Exemplos de asanas<\/h3>\n\n\n\n

Savasana<\/h4>\n\n\n\n

Shavasana \u00e9 destinada para que a mulher possa descansar um pouco antes de iniciar as atividades. O exerc\u00edcio n\u00e3o deve durar mais que 5-10 minutos. Esta asana elimina pensamentos tristes e o estresse. Para executar o Shavasana, deite-se de costas, estenda os bra\u00e7os e pernas para os lados. Feche os olhos. \u00c9 importante monitorar sua respira\u00e7\u00e3o, respirando de forma leve e livre. \u00c9 necess\u00e1rio relaxar cada parte do corpo: come\u00e7ando pela cabe\u00e7a, depois passando para os bra\u00e7os, tronco, e finalizando com os p\u00e9s. Durante este exerc\u00edcio, a mulher se sente confort\u00e1vel, e seu corpo \u00e9 preenchido por uma sensa\u00e7\u00e3o de peso agrad\u00e1vel.<\/p>\n\n\n\n

Adho Mukha Svanasana<\/h4>\n\n\n\n

Outro nome para esta pose \u00e9 “c\u00e3o olhando para baixo”. Voc\u00ea deve entrar na pose e respirar calmamente. O umbigo deve ser direcionado para a coluna. Mantenha-se nesta posi\u00e7\u00e3o por cerca de 8-10 respira\u00e7\u00f5es. Esta asana traz sangue fresco para a cabe\u00e7a, o que renova as c\u00e9lulas do c\u00e9rebro e melhora o tom da pele. Tamb\u00e9m \u00e9 um \u00f3timo alongamento para a parte de tr\u00e1s das pernas. Al\u00e9m disso, alonga a coluna, abre o peito e alivia as tens\u00f5es no pesco\u00e7o.<\/p>\n\n\n\n

Marjaryasana<\/h4>\n\n\n\n

Uma das asanas din\u00e2micas essenciais durante o per\u00edodo de amamenta\u00e7\u00e3o \u00e9 Marjaryasana, ou pose do gato. Este exerc\u00edcio ajuda a melhorar a lacta\u00e7\u00e3o, pois \u00e9 direcionado para a abertura da caixa tor\u00e1cica e dos ombros. Esta pose tamb\u00e9m alivia a tens\u00e3o na coluna e aumenta sua flexibilidade.<\/p>\n\n\n\n

Ioga p\u00f3s-parto para emagrecer<\/h3>\n\n\n\n

Yoga para m\u00e3es que amamentam para emagrecimento inclui 24 asanas eficazes que podem ser feitas em casa e ajudam a perder peso extra, tornar o corpo mais flex\u00edvel e rejuvenescido.<\/p>\n\n\n\n

Voc\u00ea pode aprender mais sobre a t\u00e9cnica de execu\u00e7\u00e3o destes e outros exerc\u00edcios \u00fateis comprando um curso online de recupera\u00e7\u00e3o p\u00f3s-parto em momslab.com<\/a>.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Al\u00e9m dos v\u00eddeos sobre ioga p\u00f3s-parto, uma nova mam\u00e3e pode precisar de ajuda adicional, como apoio psicol\u00f3gico ou a assist\u00eancia de um consultor de amamenta\u00e7\u00e3o. A equipe “Mam\u00e3e p\u00f3s-parto<\/a>” inclui especialistas como treinador de ioga e nutricionista-dietista, bem como consultor de sono infantil, psic\u00f3logo e farmac\u00eautico. Juntos, est\u00e3o prontos para ajudar e apoiar a jovem m\u00e3e durante sua recupera\u00e7\u00e3o abrangente ap\u00f3s o parto. Gra\u00e7as ao programa online, \u00e9 poss\u00edvel n\u00e3o apenas retornar gradualmente \u00e0 forma f\u00edsica anterior, mas tamb\u00e9m melhor\u00e1-la.<\/p>\n","protected":false},"excerpt":{"rendered":"

Aulas de yoga p\u00f3s-parto O corpo da mulher ap\u00f3s a gravidez e o parto est\u00e1 esgotado e enfraquecido, necessitando de descanso completo e recupera\u00e7\u00e3o. Uma…<\/p>\n","protected":false},"author":11,"featured_media":5793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700],"tags":[],"class_list":["post-9609","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt"],"yoast_head":"\nIoga p\u00f3s-parto para m\u00e3es lactantes - exerc\u00edcios em casa no MomsLab<\/title>\n<meta name=\"description\" content=\"Praticar ioga ap\u00f3s o parto ajudar\u00e1 a melhorar n\u00e3o apenas o estado f\u00edsico, mas tamb\u00e9m o bem-estar emocional das m\u00e3es. 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