{"id":9737,"date":"2020-11-25T18:49:39","date_gmt":"2020-11-25T15:49:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=995"},"modified":"2025-06-01T02:53:03","modified_gmt":"2025-05-31T23:53:03","slug":"krauncasana-postura-da-garca","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/krauncasana-postura-da-garca\/","title":{"rendered":"Krauncasana: postura da gar\u00e7a"},"content":{"rendered":"\n

Asana Gar\u00e7a no hatha yoga<\/h2>\n\n\n\n

A Posi\u00e7\u00e3o da Gar\u00e7a no hatha yoga \u00e9 uma das asanas que exigem uma boa quantidade de experi\u00eancia e habilidade. Ela requer flexibilidade bem desenvolvida dos m\u00fasculos e articula\u00e7\u00f5es, e \u00e9 realizada sentado. Uma perna \u00e9 estendida para cima, enquanto a outra permanece no ch\u00e3o e dobrada, a figura toda lembra a forma de uma ave de pesco\u00e7o comprido.<\/p>\n\n\n\n

Para executar este exerc\u00edcio, \u00e9 necess\u00e1rio preparar o corpo e previamente realizar poses de alongamento lateral intenso, inclina\u00e7\u00e3o para as pernas e pose da guirlanda. Ap\u00f3s essas asanas preparat\u00f3rias, pode-se iniciar o kraunchasana.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

Benef\u00edcios da posi\u00e7\u00e3o da gar\u00e7a<\/h3>\n\n\n\n

Devido ao fato de que ao realizar esta asana se tensionam e alongam tanto os m\u00fasculos do abd\u00f4men<\/a> quanto os m\u00fasculos e articula\u00e7\u00f5es da pelve<\/a>, costas<\/a>, bem como pernas e bra\u00e7os, o kraunchasana contribui para:<\/p>\n\n\n\n

– intensifica\u00e7\u00e3o da circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os p\u00e9lvicos e na cavidade abdominal;<\/p>\n\n\n\n

– fortalecimento da coluna vertebral;<\/p>\n\n\n\n

– ativa\u00e7\u00e3o do funcionamento dos rins;<\/p>\n\n\n\n

– normaliza\u00e7\u00e3o do ciclo menstrual;<\/p>\n\n\n\n

– melhoria da digest\u00e3o gra\u00e7as a uma peristalse mais ativa;<\/p>\n\n\n\n

– equil\u00edbrio do n\u00edvel hormonal<\/a> e metabolismo<\/a>.<\/p>\n\n\n\n

A postura da gar\u00e7a tamb\u00e9m promove a mobilidade e flexibilidade das articula\u00e7\u00f5es do quadril<\/a>, joelhos, tornozelos, influenciando positivamente o funcionamento do cora\u00e7\u00e3o. Como todos os exerc\u00edcios de alongamento e flexibilidade, ela tonifica bem o corpo.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

T\u00e9cnica de execu\u00e7\u00e3o da Kraunchasana<\/h3>\n\n\n\n

Pelo menos duas horas ap\u00f3s a refei\u00e7\u00e3o, ajustando-se adequadamente, pode-se come\u00e7ar o exerc\u00edcio.<\/p>\n\n\n\n

1. A posi\u00e7\u00e3o inicial \u00e9 a pose do bast\u00e3o – Dandasana. Sentar-se no tapete, com as pernas estendidas \u00e0 frente. Costas retas. M\u00e3os retas pressionadas ao tronco, palmas no ch\u00e3o ao lado dos quadris.<\/p>\n\n\n\n

2. Em seguida, deve-se dobrar a perna direita e mover o p\u00e9 para tr\u00e1s. Assim, o calcanhar ficar\u00e1 pressionado contra a articula\u00e7\u00e3o do quadril direito. Visto de frente, podem-se ver o joelho da perna direita e o calcanhar da perna esquerda estendida. Ao fazer isso, deve-se tentar unir os joelhos.<\/p>\n\n\n\n

3. Ao exalar, \u00e9 necess\u00e1rio arquear a lombar, dobrar a perna esquerda e segurar o p\u00e9 com as m\u00e3os, depois estender a perna. Cuidadosamente, endireite a perna, mantenha as costas retas e passe por alguns ciclos profundos de respira\u00e7\u00e3o nessa posi\u00e7\u00e3o.<\/p>\n\n\n\n

4. Novamente ao exalar, deve-se puxar a perna estendida em dire\u00e7\u00e3o ao corpo de modo que o queixo toque o joelho. Respirar profundamente. Deve-se tentar manter o joelho direito pressionado contra o ch\u00e3o.<\/p>\n\n\n\n

5. Ao inalar, inclinar o corpo para tr\u00e1s, abaixar a perna esquerda, tirar as m\u00e3os do p\u00e9, endireitar a perna direita e retornar \u00e0 posi\u00e7\u00e3o inicial de dandasana.<\/p>\n\n\n\n

6. Ap\u00f3s alguns ciclos de respira\u00e7\u00e3o, repita tudo novamente com a outra perna.<\/p>\n\n\n\n

\"Asana<\/figure>\n\n\n\n

Erros poss\u00edveis na execu\u00e7\u00e3o da pose da gar\u00e7a<\/h3>\n\n\n\n

N\u00e3o \u00e9 recomendado fazer o kraunchasana em caso de les\u00f5es no joelho e tornozelo, bem como durante a menstrua\u00e7\u00e3o.<\/p>\n\n\n\n

Os erros ao executar esta asana podem estar relacionados \u00e0 posi\u00e7\u00e3o das costas. Praticantes inexperientes \u00e0s vezes esquecem de mant\u00ea-las retas, complicando assim a execu\u00e7\u00e3o. Outros erros s\u00e3o relacionados \u00e0 respira\u00e7\u00e3o<\/a>. Alguns exerc\u00edcios s\u00e3o feitos na expira\u00e7\u00e3o, outros na inspira\u00e7\u00e3o; isso \u00e9 importante porque, com a expira\u00e7\u00e3o, a tens\u00e3o excessiva desaparece e, com a inspira\u00e7\u00e3o, a pessoa recebe um impulso de energia.<\/p>\n","protected":false},"excerpt":{"rendered":"

Asana Gar\u00e7a no hatha yoga A Posi\u00e7\u00e3o da Gar\u00e7a no hatha yoga \u00e9 uma das asanas que exigem uma boa quantidade de experi\u00eancia e habilidade….<\/p>\n","protected":false},"author":11,"featured_media":6275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700],"tags":[],"class_list":["post-9737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt"],"yoast_head":"\nPosi\u00e7\u00e3o de gar\u00e7a no hatha yoga - posi\u00e7\u00e3o Kraunchasana em momslab.com<\/title>\n<meta name=\"description\" content=\"A posi\u00e7\u00e3o de gar\u00e7a no hatha yoga (kraunchasana) \u00e9 uma das asanas complexas. 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