{"id":9741,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-06-01T02:53:22","modified_gmt":"2025-05-31T23:53:22","slug":"pose-da-tartaruga-na-hatha-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/pose-da-tartaruga-na-hatha-yoga\/","title":{"rendered":"Kurmasana durante a gravidez ou pose da tartaruga"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana e benef\u00edcios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A Poza da Tartaruga no yoga \u00e9 uma base fundamental para praticantes &#8220;avan\u00e7ados&#8221;. De fora, a asana realmente se assemelha a uma tartaruga. Apesar da apar\u00eancia leve da asana, \u00e9 dif\u00edcil para os iniciantes entrar na pose, portanto, deve-se come\u00e7ar com a vers\u00e3o simplificada &#8211; Upavistha Konasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para esta pose, endireite as costas e abra bem at\u00e9 sentir uma tens\u00e3o confort\u00e1vel. Certifique-se de que n\u00e3o est\u00e1 &#8220;caindo&#8221; para tr\u00e1s, mas sim sentado firmemente sobre os ossos p\u00e9lvicos. Ao expirar, tente se inclinar para frente com as costas retas, com os dedos dos p\u00e9s apontados para cima e em sua dire\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, para os iniciantes, \u00e9 dif\u00edcil tanto a Poza da Tartaruga quanto a Upavistha Konasana. Nesse caso, observe at\u00e9 onde a p\u00e9lvis e as costas permitem descer &#8211; \u00e9 a\u00ed que paramos! Em nenhuma circunst\u00e2ncia force-se usando as costas, os bra\u00e7os, as omoplatas, etc. O seu objetivo \u00e9 trabalhar na abertura da p\u00e9lvis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ao se esfor\u00e7ar excessivamente e se machucar, voc\u00ea pode alcan\u00e7ar o efeito oposto para a sa\u00fade do que realmente pretendia.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"Poza da Tartaruga no hatha yoga\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Kurmasana, com pr\u00e1tica progressiva constante (n\u00e3o dolorosa!), tem muitos benef\u00edcios. Cada est\u00e1gio de entrada na postura afeta mais o corpo, ajudando especialmente os discos intervertebrais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A postura da tartaruga tem outras vantagens:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; estimula\u00e7\u00e3o do trato digestivo;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; melhoria da fun\u00e7\u00e3o renal;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; normaliza\u00e7\u00e3o do sistema urin\u00e1rio;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; melhora da circula\u00e7\u00e3o sangu\u00ednea nas costas, pesco\u00e7o e cabe\u00e7a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s realizar a asana Kurmasana, voc\u00ea notar\u00e1 uma clareza mental rec\u00e9m-adquirida, assim como tranquilidade. Por essa raz\u00e3o, a postura \u00e9 frequentemente usada antes da medita\u00e7\u00e3o.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Postura da tartaruga no yoga &#8211; como fazer?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sente-se no tapete e abra as pernas retas o m\u00e1ximo poss\u00edvel para os lados.<\/li>\n\n\n\n<li>Dobre levemente os joelhos e aproxime os p\u00e9s do corpo.<\/li>\n\n\n\n<li>Ao expirar, inclinamos para a frente e gradualmente colocamos as m\u00e3os sob os joelhos. &#8216;Empurramos&#8217; as m\u00e3os sob os joelhos e estendemos para os lados.<\/li>\n\n\n\n<li>Pressionamos os ombros no tapete e empurramos as palmas para o ch\u00e3o.<\/li>\n\n\n\n<li>Restauramos a respira\u00e7\u00e3o profunda.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ao expirar, nos esticamos ainda mais para a frente, gradualmente colocamos primeiro a testa no ch\u00e3o e depois o t\u00f3rax.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como a asana deve parecer na execu\u00e7\u00e3o final: os joelhos est\u00e3o pr\u00f3ximos \u00e0s axilas e, na \u00e1rea do antebra\u00e7o, as m\u00e3os e as pernas se tocam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 medida que voc\u00ea progride, perceber\u00e1 que o queixo e o t\u00f3rax j\u00e1 est\u00e3o completamente no ch\u00e3o, assim como as pernas estendidas. Al\u00e9m disso, voc\u00ea pode entrela\u00e7ar os dedos atr\u00e1s das costas e cruzar os p\u00e9s de modo que a cabe\u00e7a fique sob as pernas.<\/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\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"Poza da Tartaruga no hatha yoga\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">A postura da tartaruga no yoga e os erros ao realiz\u00e1-la<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Em primeiro lugar, preste aten\u00e7\u00e3o \u00e0s contraindica\u00e7\u00f5es. Adie a execu\u00e7\u00e3o da postura se voc\u00ea tiver dores na coluna, artrite ou ci\u00e1tica. Em segundo lugar, a postura \u00e9 bastante complexa por si s\u00f3, por isso h\u00e1 muitos pontos onde pode ser melhorada:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>N\u00e3o tente abrir as pernas al\u00e9m do seu limite. Se ainda estiver desconfort\u00e1vel, permane\u00e7a no est\u00e1gio que \u00e9 poss\u00edvel agora.<\/li>\n\n\n\n<li>N\u00e3o sobrecarregue a lombar durante a execu\u00e7\u00e3o do exerc\u00edcio. Em vez disso, foque nas articula\u00e7\u00f5es do quadril. Para isso, n\u00e3o se deve dobrar as costas.<\/li>\n\n\n\n<li>Os bra\u00e7os devem se estender estritamente para os lados.<\/li>\n\n\n\n<li>N\u00e3o se esque\u00e7a dos calcanhares &#8211; toda a perna est\u00e1 reta e em tens\u00e3o, e os p\u00e9s \u201cn\u00e3o se movimentam\u201d. Certifique-se de que est\u00e3o firmemente pressionados no ch\u00e3o.<\/li>\n<\/ol>\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\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"Poza da Tartaruga no hatha yoga\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s executar a pose, \u00e9 aconselh\u00e1vel fazer um exerc\u00edcio compensat\u00f3rio que inclua a flex\u00e3o das costas. Para se monitorar em rela\u00e7\u00e3o a erros, recomenda-se pedir a algu\u00e9m pr\u00f3ximo para fotografar ou filmar voc\u00ea no momento da execu\u00e7\u00e3o. Assim, voc\u00ea n\u00e3o apenas corrigir\u00e1 a asana, mas tamb\u00e9m observar\u00e1 gradualmente seu progresso.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana e benef\u00edcios A Poza da Tartaruga no yoga \u00e9 uma base fundamental para praticantes &#8220;avan\u00e7ados&#8221;. De fora, a asana realmente se assemelha a uma&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685,688],"tags":[],"class_list":["post-9741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt","category-yoga-pt"],"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>Kurmasana - pose de tartaruga na hatha-yoga | Momslab<\/title>\n<meta name=\"description\" content=\"Kurmasana - pose de tartaruga \u2013 uma das posturas b\u00e1sicas da hatha-yoga. 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