{"id":9733,"date":"2020-11-24T22:39:05","date_gmt":"2020-11-24T19:39:05","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=937"},"modified":"2025-06-01T02:52:46","modified_gmt":"2025-05-31T23:52:46","slug":"yoga-pos-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/yoga-pos-parto\/","title":{"rendered":"Yoga para Recupera\u00e7\u00e3o P\u00f3s-Parto"},"content":{"rendered":"\n
Para come\u00e7ar, a ioga p\u00f3s-natal \u00e9 uma forma mais suave e eficaz de recupera\u00e7\u00e3o do que a academia convencional. Por que uma mulher gasta tanta energia na gesta\u00e7\u00e3o e no nascimento de um beb\u00ea:<\/p>\n\n\n\n
– Conscientiza\u00e7\u00e3o do novo modelo social “Eu – m\u00e3e!”<\/p>\n\n\n\n
– Biorritmos desajustados – o sono \u00e9 interrompido v\u00e1rias vezes por noite<\/p>\n\n\n\n
– Estresse devido \u00e0 nova rotina di\u00e1ria<\/p>\n\n\n\n
– Nervosismo por conta da reparti\u00e7\u00e3o das novas responsabilidades entre c\u00f4njuges e familiares<\/p>\n\n\n\n
– Falta de tempo livre<\/p>\n\n\n\n
– Mudan\u00e7as hormonais<\/p>\n\n\n\n
– Dificuldade em se acostumar com a percep\u00e7\u00e3o do novo corpo e suas altera\u00e7\u00f5es: estrias, peso extra, queda de cabelo, etc.<\/p>\n\n\n\n
Por um lado, o desejo \u00e9 de rapidamente colocar tudo em ordem. Por outro – Readquirir a figura pr\u00e9-gestacional, ajustando a alimenta\u00e7\u00e3o e indo para a academia. Mas nem todos t\u00eam tempo, e \u00e0s vezes, simplesmente a energia!<\/p>\n\n\n\n
\u00c9 exatamente neste momento que muitas m\u00e3es descobrem a ioga p\u00f3s-natal. Porque \u00e9 uma maneira universal de entrar em forma e adquirir estabilidade psicol\u00f3gica.<\/p>\n\n\n\n
Al\u00e9m disso, a ioga p\u00f3s-natal \u00e9 acess\u00edvel para m\u00e3es que n\u00e3o t\u00eam tempo e ajudantes. E aqui est\u00e1 o porqu\u00ea:<\/p>\n\n\n\n
\n
voc\u00ea n\u00e3o gasta uma hora de tempo indo e voltando da academia;<\/li>\n\n\n\n
n\u00e3o \u00e9 necess\u00e1rio se recuperar de um treino exaustivo, pois a ioga, pelo contr\u00e1rio, nutre voc\u00ea de energia;<\/li>\n\n\n\n
\u00e9 poss\u00edvel praticar enquanto o beb\u00ea est\u00e1 ao lado – dormindo ou brincando.<\/li>\n<\/ol>\n\n\n\n
Praticamente n\u00e3o \u00e9 necess\u00e1rio comprar nada a mais. Alguns exerc\u00edcios podem ser realizados ap\u00f3s um curto per\u00edodo ap\u00f3s o parto. Isso chamamos de programa \u00abZeroCore\u00bb. Aqui preparamos as m\u00e3es para o bloco principal do programa de recupera\u00e7\u00e3o, proporcionando uma carga suave.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Ioga p\u00f3s-parto – quais s\u00e3o os benef\u00edcios?<\/h3>\n\n\n\n
O ioga p\u00f3s-natal visa despertar as for\u00e7as naturais do corpo. Al\u00e9m disso, o ioga “estimula” sua capacidade de recupera\u00e7\u00e3o. Aqui est\u00e3o alguns dos efeitos que podem ser alcan\u00e7ados:<\/p>\n\n\n\n
– normalizamos os n\u00edveis hormonais;<\/p>\n\n\n\n
– fortalecemos o sistema nervoso, eliminamos a emotividade excessiva;<\/p>\n\n\n\n
– normalizamos o funcionamento do trato gastrointestinal, aceleramos o metabolismo, aumentamos a resist\u00eancia geral;<\/p>\n\n\n\n
– liberamos tens\u00f5es internas, aumentamos a flexibilidade do corpo e a elasticidade dos ligamentos;<\/p>\n\n\n\n
– aprendemos a ouvir nosso corpo;<\/p>\n\n\n\n
– paramos de comer descontroladamente e adquirimos uma sensa\u00e7\u00e3o de controle sobre o comportamento alimentar atrav\u00e9s da consci\u00eancia.<\/p>\n\n\n\n
Mesmo praticando apenas 10-15 minutos por dia, voc\u00ea notar\u00e1 uma melhoria no estado interno e na apar\u00eancia externa.<\/p>\n\n\n\n
A primeira coisa que vem \u00e9 a calma interior.<\/p>\n\n\n\n
Como um b\u00f4nus agrad\u00e1vel dos treinos regulares, voc\u00ea notar\u00e1 qu\u00e3o responsivo seu corpo se tornou \u00e0 carga! Voc\u00ea despertar\u00e1 partes do corpo anteriormente inativas, o que influencia no bem-estar geral.<\/p>\n\n\n\n
Nesse estado, \u00e9 muito mais f\u00e1cil lidar n\u00e3o apenas com a rotina dom\u00e9stica. Voc\u00ea poder\u00e1 encontrar recursos para o seu pr\u00f3prio desenvolvimento pessoal.<\/p>\n\n\n\n
Prepare-se para um trabalho gradual e constante. Recuperar-se em poucos dias, infelizmente, n\u00e3o \u00e9 poss\u00edvel. No entanto, a ioga p\u00f3s-parto ajudar\u00e1 a acelerar significativamente esse processo, se voc\u00ea seguir as regras de seguran\u00e7a:<\/p>\n\n\n\n
– n\u00e3o se esforce at\u00e9 o estado de exaust\u00e3o;<\/p>\n\n\n\n
– execute cada exerc\u00edcio conscientemente, focando no seu pr\u00f3prio conforto;<\/p>\n\n\n\n
– n\u00e3o prenda a respira\u00e7\u00e3o e tente suavemente alongar as inspira\u00e7\u00f5es e expira\u00e7\u00f5es.<\/p>\n\n\n\n
Importante! Adie o exerc\u00edcio se estiver se sentindo mal. Consulte um m\u00e9dico antes de realizar as pr\u00e1ticas.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Ioga p\u00f3s-parto – com que frequ\u00eancia praticar?<\/h3>\n\n\n\n
Logo ap\u00f3s a alta, damos a n\u00f3s mesmas um tempo para nos recuperarmos. Ap\u00f3s o parto natural, esse processo deve durar pelo menos 3 semanas. Depois disso, podemos come\u00e7ar o programa preparat\u00f3rio \u00abMomsLab\u00bb, chamado \u00abZeroCore\u00bb. Nele, integramos o trabalho com a respira\u00e7\u00e3o, uma carga muito leve para os m\u00fasculos do assoalho p\u00e9lvico.<\/p>\n\n\n\n
At\u00e9 esse momento, voc\u00ea pode se familiarizar com as recomenda\u00e7\u00f5es do nutricionista da programa, calcular seu plano de refei\u00e7\u00f5es e levar em conta a amamenta\u00e7\u00e3o.<\/p>\n\n\n\n
Para os treinos completos, isso levar\u00e1 de 5 a 8 semanas, dependendo do seu bem-estar e do veredicto do m\u00e9dico. Se houve uma cesariana, o per\u00edodo de recupera\u00e7\u00e3o antes das pr\u00e1ticas pode se estender de 8 a 12 semanas, o que \u00e9 completamente normal.<\/p>\n\n\n\n
No programa online, aumentaremos a carga gradualmente. Assim, voc\u00ea continuar\u00e1 na zona de conforto ao realizar todos os exerc\u00edcios.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Ioga p\u00f3s-natal e exerc\u00edcios recomendados<\/h2>\n\n\n\n
A ioga p\u00f3s-natal \u00e9 variada. Como mencionamos anteriormente, em primeiro lugar, depende de como foi o parto. Em segundo lugar, das capacidades do seu corpo antes mesmo do parto. Voc\u00ea j\u00e1 praticava ioga anteriormente? Houve um exerc\u00edcio moderado durante a gravidez?<\/p>\n\n\n\n
Os iniciantes podem come\u00e7ar com exerc\u00edcios de respira\u00e7\u00e3o. Se sentir que tem for\u00e7as e tiver autoriza\u00e7\u00e3o do m\u00e9dico, pode come\u00e7ar com as asanas:<\/p>\n\n\n\n
\n
Ashvini mudra, para estabilizar o funcionamento saud\u00e1vel dos \u00f3rg\u00e3os internos;<\/li>\n\n\n\n
Tor\u00e7\u00f5es para come\u00e7ar a fortalecer gradualmente o abd\u00f4men, resolver problemas de digest\u00e3o e constipa\u00e7\u00e3o;<\/li>\n\n\n\n
Salamba Sarvangasana, Halasana, Uttanasana como formas de estabilizar o equil\u00edbrio hormonal e promover a lacta\u00e7\u00e3o;<\/li>\n\n\n\n
Garudasana, Vrikshasana, para restaurar o t\u00f4nus geral do corpo;<\/li>\n\n\n\n
Ustrasana, Paschimottanasana – para ajudar os m\u00fasculos das costas.<\/li>\n<\/ul>\n\n\n\n
Para executar as asanas, vista roupas de casa confort\u00e1veis. Evite sint\u00e9ticos e el\u00e1sticos apertados. Se a superf\u00edcie do ch\u00e3o for escorregadia, voc\u00ea pode adquirir um tapete de yoga. Bolsters, blocos de yoga e faixas el\u00e1sticas podem ajudar voc\u00ea a entrar em poses dif\u00edceis.<\/p>\n\n\n\n
N\u00e3o importa quantos anos voc\u00ea tem ou qual \u00e9 o seu n\u00edvel de prepara\u00e7\u00e3o. Lembre-se de que o yoga \u00e9 uma pr\u00e1tica aberta absolutamente para todos. E no nosso programa online \u00abMomsLab\u00bb, n\u00f3s a adaptamos especialmente para voc\u00ea, para que a recupera\u00e7\u00e3o seja f\u00e1cil e eficaz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ioga p\u00f3s-parto – benef\u00edcios Para come\u00e7ar, a ioga p\u00f3s-natal \u00e9 uma forma mais suave e eficaz de recupera\u00e7\u00e3o do que a academia convencional. Por que…<\/p>\n","protected":false},"author":11,"featured_media":6260,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700,685,688],"tags":[],"class_list":["post-9733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\n
Yoga P\u00f3s-parto para Recupera\u00e7\u00e3o por Ksenia Vlasova<\/title>\n<meta name=\"description\" content=\"Recupera\u00e7\u00e3o atrav\u00e9s da Yoga P\u00f3s-parto: sess\u00f5es para iniciantes em casa. Poses de yoga ben\u00e9ficas para mulheres ap\u00f3s o parto - leia em nosso artigo \u25be\" \/>\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\/pt\/yoga-pos-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga para Recupera\u00e7\u00e3o P\u00f3s-Parto\" \/>\n<meta property=\"og:description\" content=\"Recupera\u00e7\u00e3o atrav\u00e9s da Yoga P\u00f3s-parto: sess\u00f5es para iniciantes em casa. 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![\"Ioga](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23328-1024x682.jpg\" "\\"\u0417\u0430\u043d\u044f\u0442\u0438\u044f")
<\/figure>\n\n\n\n![\"Ioga](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23331-2-1024x682.jpg\")
<\/figure>\n\n\n\n![\"Ioga](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/mother-with-little-baby-boy-practice-yoga_1303-23333-1024x682.jpg\")
<\/figure>\n\n\n\n