{"id":9739,"date":"2020-11-25T18:56:58","date_gmt":"2020-11-25T15:56:58","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1001"},"modified":"2025-06-01T02:53:13","modified_gmt":"2025-05-31T23:53:13","slug":"baddha-konasana-posicao-da-borboleta","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/baddha-konasana-posicao-da-borboleta\/","title":{"rendered":"Supta Baddha Konasana para gestantes"},"content":{"rendered":"\n

Baddha Konasana – a ess\u00eancia da asana<\/h2>\n\n\n\n

Para simplificar a compreens\u00e3o entre os treinadores, \u00e9 comum cham\u00e1-la de pose da borboleta. No entanto, se nos aprofundarmos no significado do nome original, a pose n\u00e3o \u00e9 t\u00e3o leve e arejada quanto pode parecer. Na verdade, Baddha Konasana encerra em si a ess\u00eancia de “reter o \u00e2ngulo”, e \u00e0s vezes de “captura, firmeza”. A pose fortalece e tonifica-nos.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Como executar Baddha Konasana<\/h3>\n\n\n\n

A asana est\u00e1 dispon\u00edvel para iniciantes e entrar nela \u00e9 bastante simples:<\/p>\n\n\n\n

    \n
  1. Sente-se no tapete de ioga com as costas retas e estenda as pernas \u00e0 frente. Deve resultar na postura Dandasana.<\/li>\n\n\n\n
  2. Flexione os joelhos e aproxime os p\u00e9s de forma que os calcanhares fiquem perto da pelve.<\/li>\n\n\n\n
  3. Una as solas dos p\u00e9s de modo que estejam completamente em contato umas com as outras.<\/li>\n\n\n\n
  4. Se poss\u00edvel, puxe os calcanhares unidos ainda mais perto da virilha.<\/li>\n\n\n\n
  5. Agora tente abaixar suavemente os joelhos em dire\u00e7\u00e3o ao ch\u00e3o. N\u00e3o use press\u00e3o ou pesos especiais. Adapte-se \u00e0 postura gradualmente – o alongamento vem com a pr\u00e1tica.<\/li>\n<\/ol>\n\n\n\n

    Mostramos detalhadamente como executar a asana nas videoaulas com Ksenia Vlasova nos programas online da \u00abMomsLab\u00bb.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Yoga segura – postura da borboleta<\/h3>\n\n\n\n

    Somente a execu\u00e7\u00e3o regular e correta trar\u00e1 o m\u00e1ximo benef\u00edcio. N\u00e3o \u00e9 necess\u00e1rio executar a asana incorretamente dia ap\u00f3s dia, pois nesse caso h\u00e1 risco de causar dano a si mesmo.<\/p>\n\n\n\n

    Ent\u00e3o, o que \u00e9 importante lembrar:<\/p>\n\n\n\n

    – As panturrilhas pressionam as coxas. As pernas est\u00e3o firmemente pressionadas contra o tapete pelo seu pr\u00f3prio peso.<\/p>\n\n\n\n

    – Coloque os p\u00e9s com o lado de fora no ch\u00e3o. Se poss\u00edvel, voc\u00ea pode abri-los um pouco para cima com as m\u00e3os. Caso contr\u00e1rio, mantenha os p\u00e9s pressionados um contra o outro.<\/p>\n\n\n\n

    – Em nenhum caso devemos sentar com as costas curvadas – assim voc\u00ea sobrecarrega excessivamente a regi\u00e3o lombar e praticamente n\u00e3o trabalha na abertura dos quadris. Mantemos as costas retas n\u00e3o caindo para tr\u00e1s, mas sentando-nos sobre os ossos p\u00e9lvicos.<\/p>\n\n\n\n

    Baddha Konasana e sua adapta\u00e7\u00e3o para gestantes<\/h2>\n\n\n\n

    N\u00e3o esque\u00e7a de respirar! Em qualquer varia\u00e7\u00e3o da asana, \u00e9 importante prestar aten\u00e7\u00e3o especial \u00e0 inala\u00e7\u00e3o e exala\u00e7\u00e3o controladas. Em primeiro lugar, a respira\u00e7\u00e3o calma ajuda a equilibrar o estado emocional e, em segundo lugar, relaxa os m\u00fasculos tensionados.<\/p>\n\n\n\n

    Como respirar corretamente na asana:<\/p>\n\n\n\n

    – Incline-se para frente ao expirar.<\/p>\n\n\n\n

    – Estenda a caixa tor\u00e1cica para frente.<\/p>\n\n\n\n

    – Nos est\u00e1gios iniciais, pode tentar baixar a cabe\u00e7a no ch\u00e3o. Se a bacia n\u00e3o for suficientemente m\u00f3vel e n\u00e3o permitir o movimento para frente, o movimento ser\u00e1 realizado pelas costas. Isso est\u00e1 incorreto. Tente descer movendo a bacia, e se o movimento n\u00e3o for poss\u00edvel, permane\u00e7a na varia\u00e7\u00e3o que a bacia permite.<\/p>\n\n\n\n

    – Saia da inclina\u00e7\u00e3o j\u00e1 com as costas arredondadas.<\/p>\n\n\n\n

    – Cuidadosamente, use as m\u00e3os para ‘recolher’ os joelhos e junt\u00e1-los. Relaxe e estenda as pernas para frente.<\/p>\n\n\n\n

    Nos est\u00e1gios avan\u00e7ados, n\u00e3o \u00e9 recomend\u00e1vel inclinar-se para a frente. Se n\u00e3o houver dor na articula\u00e7\u00e3o do quadril, voc\u00ea pode fazer movimentos din\u00e2micos leves com os joelhos em uma pequena amplitude.<\/p>\n\n\n\n

    Aten\u00e7\u00e3o! Se houver sinais de simfisite, a asana pode ser simplificada. Coloque uma almofada ou uma manta dobrada sob cada joelho para que voc\u00ea se sinta confort\u00e1vel.<\/em><\/p>\n\n\n\n

    A asana tamb\u00e9m pode ser praticada deitado. Para isso, coloque um bolster ou a mesma manta dobrada sob as costas. Em seguida, deite-se cuidadosamente de costas e permane\u00e7a um tempo em uma posi\u00e7\u00e3o relaxada.<\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Baddha Konasana – benef\u00edcios<\/h2>\n\n\n\n

    Ao incorporar a Baddha Konasana na pr\u00e1tica di\u00e1ria, voc\u00ea sentir\u00e1 os seguintes efeitos positivos:<\/p>\n\n\n\n

    – relaxar e alongar agradavelmente os m\u00fasculos adutores da coxa;<\/p>\n\n\n\n

    – melhorar o fluxo sangu\u00edneo na MTI;<\/p>\n\n\n\n

    – normalizar o funcionamento dos rins e o sistema urinogenital;<\/p>\n\n\n\n

    – reduzir e prevenir varizes;<\/p>\n\n\n\n

    – prevenir ci\u00e1tica.<\/p>\n\n\n\n

    O maior benef\u00edcio \u00e9 que, com a ajuda da asana, voc\u00ea prepara suavemente o corpo para um esfor\u00e7o, como o parto.<\/p>\n\n\n\n

    Aten\u00e7\u00e3o! A asana n\u00e3o deve ser realizada se houveram ou houver dores recentes na virilha ou nos joelhos.<\/em><\/p>\n\n\n\n

    \"Baddha<\/figure>\n\n\n\n

    Se n\u00e3o conseguir entrar na asana<\/h3>\n\n\n\n

    Como mencionamos acima, a asana pode ser facilitada de v\u00e1rias maneiras:<\/p>\n\n\n\n

    – Use acess\u00f3rios especiais, blocos de ioga, mantas e cobertores para apoiar onde houver desconforto. \u00c9 importante colocar simetricamente para n\u00e3o criar desequil\u00edbrio de um lado.<\/p>\n\n\n\n

    – Se n\u00e3o conseguir segurar os p\u00e9s, pode usar uma faixa el\u00e1stica de ioga ou at\u00e9 um cinto comum.<\/p>\n\n\n\n

    – Se n\u00e3o conseguir manter as costas retas, simplifique a tarefa, encostando-se \u00e0 parede.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Baddha Konasana – a ess\u00eancia da asana Para simplificar a compreens\u00e3o entre os treinadores, \u00e9 comum cham\u00e1-la de pose da borboleta. No entanto, se nos…<\/p>\n","protected":false},"author":11,"featured_media":6282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685,688],"tags":[],"class_list":["post-9739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nBaddha Konasana: a posi\u00e7\u00e3o de borboleta - benef\u00edcios para a futura mam\u00e3e<\/title>\n<meta name=\"description\" content=\"Baddha Konasana: a posi\u00e7\u00e3o de borboleta - uma das posturas de hatha yoga recomendada durante a gravidez. 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