{"id":9747,"date":"2020-11-25T19:50:01","date_gmt":"2020-11-25T16:50:01","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1021"},"modified":"2025-06-01T02:53:59","modified_gmt":"2025-05-31T23:53:59","slug":"asana-floral-posicao-de-lotus","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/asana-floral-posicao-de-lotus\/","title":{"rendered":"Asana Floral: Posi\u00e7\u00e3o de L\u00f3tus"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Postura Padmasana<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A postura da flor no hatha yoga \u00e9 comumente conhecida como a postura de l\u00f3tus. Na terminologia original do yoga &#8211; em s\u00e2nscrito &#8211; essa asana \u00e9 chamada padmasana. Talvez n\u00e3o seja ideal incluir padmasana no <a href=\"https:\/\/momslab.app\/cabinet\/video\/303\">conjunto para iniciantes<\/a>, pois, ao atingir a postura de flor, as mulheres devem ter <a href=\"https:\/\/momslab.app\/cabinet\/video\/337\">articula\u00e7\u00f5es do quadril<\/a> bem desenvolvidas. Embora para alguns iniciantes a postura de l\u00f3tus n\u00e3o apresente dificuldades, \u00e9 importante uma abordagem individual. Se a postura de l\u00f3tus n\u00e3o causa desconforto ou dor, \u00e9 aconselh\u00e1vel integr\u00e1-la ao conjunto com outras <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi\/\">asanas<\/a> que fortalecem os \u00f3rg\u00e3os da pelve e ajudam a melhorar a circula\u00e7\u00e3o sangu\u00ednea na \u00e1rea inguinal.<\/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\/beautiful-woman-is-engaged-yoga-studio_1157-29600-1024x682.jpg\" alt=\"Postura Padmasana\" class=\"wp-image-6313\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-woman-is-engaged-yoga-studio_1157-29600.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Padmasana: como adotar a postura?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A t\u00e9cnica para realizar a postura da flor no yoga consiste em tr\u00eas etapas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Sente-se no tapete e, dobrando a perna direita no joelho, puxe o p\u00e9 em dire\u00e7\u00e3o \u00e0 coxa esquerda. O p\u00e9 deve repousar na base da coxa de forma que a sola fique voltada para cima e o calcanhar esteja na linha do umbigo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Coloque a perna esquerda na mesma posi\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Complete a entrada na asana esticando a coluna, abaixando os ombros e relaxando os m\u00fasculos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A posi\u00e7\u00e3o das m\u00e3os em padmasana depende de qual varia\u00e7\u00e3o da pose da flor no yoga \u00e9 escolhida.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-1024x819.jpg\" alt=\"Postura Padmasana\" class=\"wp-image-6315\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-1024x819.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-300x240.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-768x614.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-100x80.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1-563x450.jpg 563w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-meditating_23-2148877056-1.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Pose da flor no yoga: varia\u00e7\u00f5es de execu\u00e7\u00e3o<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Como mencionado acima, diferentes vers\u00f5es da posi\u00e7\u00e3o de l\u00f3tus diferem principalmente na posi\u00e7\u00e3o das m\u00e3os. A vers\u00e3o mais simples \u00e9 com as m\u00e3os unidas ao n\u00edvel do peito na posi\u00e7\u00e3o &#8220;palma com palma&#8221;. Os dedos devem apontar diretamente para cima. Uma das fontes escritas cl\u00e1ssicas, o &#8220;Hatha Yoga Pradipika&#8221; do s\u00e9culo quinze, prescreve manter as m\u00e3os em forma de ta\u00e7a com as palmas voltadas para cima (a direita sobre a esquerda) na altura do meio da virilha. Ao utilizar a posi\u00e7\u00e3o de l\u00f3tus para medita\u00e7\u00e3o (que \u00e9 sua principal finalidade), os dedos formam as chamadas mudras, combina\u00e7\u00f5es especiais de dedos. Normalmente, \u00e9 o jnana mudra: as pontas dos dedos polegar e indicador se unem, enquanto os outros dedos ficam afastados. Por\u00e9m, outras varia\u00e7\u00f5es s\u00e3o poss\u00edveis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A vers\u00e3o mais complexa da pose de l\u00f3tus, baddha padmasana, envolve um posicionamento diferente das m\u00e3os: elas s\u00e3o levadas para tr\u00e1s e cruzadas. Voc\u00ea deve segurar os dedos do p\u00e9 direito com a m\u00e3o direita e os dedos do p\u00e9 esquerdo com a m\u00e3o esquerda. Na varia\u00e7\u00e3o din\u00e2mica da baddha padmasana, \u00e9 necess\u00e1rio inclinar-se para frente e tocar o ch\u00e3o com a testa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A pose de l\u00f3tus \u00e9 considerada uma das fundamentais no hatha yoga e \u00e9 frequentemente usada em v\u00e1rias combina\u00e7\u00f5es e varia\u00e7\u00f5es de <a href=\"https:\/\/momslab.app\/cabinet\/video\/\">outras asanas<\/a>, como na Kukkutasana ou Uttana Kurmasana.<\/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\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-1024x682.jpg\" alt=\"Postura Padmasana\" class=\"wp-image-6316\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-young-beautiful-sportive-girl-white-background_176420-5490.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Asana L\u00f3tus: detalhes de execu\u00e7\u00e3o<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ao ajustar a asana, \u00e9 importante:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 prestar aten\u00e7\u00e3o na posi\u00e7\u00e3o das coxas: elas devem estar o mais abertas poss\u00edvel para fora, os m\u00fasculos devem estar completamente relaxados, caso contr\u00e1rio, n\u00e3o ser\u00e1 poss\u00edvel adotar a pose corretamente;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 n\u00e3o permitir tens\u00e3o excessiva nos joelhos, isso \u00e9 um sinal de erro, o trabalho na padmasana \u00e9 realizado com a articula\u00e7\u00e3o do quadril;<br>\u2022 n\u00e3o levantar o \u00edsquio do ch\u00e3o;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 A perna deve estar completamente dobrada no joelho, caso contr\u00e1rio, n\u00e3o ser\u00e1 poss\u00edvel girar corretamente a canela.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Padmasana: recomenda\u00e7\u00f5es para iniciantes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Os iniciantes n\u00e3o devem abordar o dom\u00ednio da postura de l\u00f3tus com entusiasmo excessivo. Existe uma <a href=\"https:\/\/momslab.app\/blog\/hatha-joga-dla-nacinausih\/\" target=\"_blank\" rel=\"noreferrer noopener\">s\u00e9rie de asanas<\/a> que ajudam a preparar os m\u00fasculos e articula\u00e7\u00f5es para dominar a postura da flor, emblem\u00e1tica para muitos na pr\u00e1tica do yoga. Melhorar as articula\u00e7\u00f5es do quadril pode ser feito com agni stambhasana, upavistha konasana, janu sirsasana. Uma excelente op\u00e7\u00e3o de prepara\u00e7\u00e3o \u00e9 o baddha konasana, que \u00e9 boa tanto para a <a href=\"https:\/\/momslab.app\/cabinet\/video\/335\">prepara\u00e7\u00e3o da pelve<\/a> quanto para o desenvolvimento dos joelhos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea pode come\u00e7ar com o chamado meio-l\u00f3tus (ardha padmasana) ou siddhasana. Essas poses s\u00e3o mais simples, mas n\u00e3o menos eficazes.<\/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\/smiling-woman-sitting-lotus-exercise_1163-2204-1024x682.jpg\" alt=\"Postura Padmasana\" class=\"wp-image-6317\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/smiling-woman-sitting-lotus-exercise_1163-2204.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Postura da flor: quais s\u00e3o os benef\u00edcios e quando ter cautela<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O \u00abHatha Yoga Pradipika\u00bb chama padmasana de \u00abdestruidora de doen\u00e7as\u00bb. Ela estimula a circula\u00e7\u00e3o sangu\u00ednea, tem efeitos ben\u00e9ficos sobre o estado geral, evitando a sonol\u00eancia e enchendo o corpo de energia. As gr\u00e1vidas gostam da padmasana tamb\u00e9m por ser uma boa maneira de aliviar a tens\u00e3o nos <a href=\"https:\/\/momslab.app\/cabinet\/video\/338\">m\u00fasculos das costas<\/a>. Se assumir a postura causar dificuldade para a futura m\u00e3e, por exemplo, no terceiro trimestre muitas vezes o incha\u00e7o das pernas atrapalha, pode-se optar por varia\u00e7\u00f5es simplificadas da asana. Estas s\u00e3o siddhasana, svastikasana, sukhasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 categoricamente desaconselhado utilizar a postura da flor em caso de les\u00f5es nos joelhos ou tornozelos. Deve-se ter cuidado com a postura de l\u00f3tus durante o in\u00edcio do seu aprendizado: qualquer sensa\u00e7\u00e3o desconfort\u00e1vel nos joelhos ou na \u00e1rea da virilha deve servir como um sinal para interromper o exerc\u00edcio.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Postura Padmasana A postura da flor no hatha yoga \u00e9 comumente conhecida como a postura de l\u00f3tus. Na terminologia original do yoga &#8211; em s\u00e2nscrito&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700],"tags":[],"class_list":["post-9747","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-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>Pose de L\u00f3tus (Padmasana) no Hatha Yoga para Gr\u00e1vidas<\/title>\n<meta name=\"description\" content=\"A Pose de L\u00f3tus (Padmasana) aumenta a circula\u00e7\u00e3o sangu\u00ednea e possui muitos outros benef\u00edcios para o organismo. 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