{"id":9751,"date":"2020-11-25T20:06:55","date_gmt":"2020-11-25T17:06:55","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1027"},"modified":"2025-06-01T02:54:21","modified_gmt":"2025-05-31T23:54:21","slug":"marjariasana-pose-de-gato","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/","title":{"rendered":"Pose de Gato para Gestantes: Marjariasana"},"content":{"rendered":"\n

Benef\u00edcios da posi\u00e7\u00e3o do gato<\/h2>\n\n\n\n

A asana que todos os praticantes de ioga e yoginis encontram \u00e9 a Marjariasana. Universal e igualmente ben\u00e9fica para quase todos os n\u00edveis de progresso e condi\u00e7\u00f5es. Para mulheres gr\u00e1vidas, a asana ajuda a:<\/p>\n\n\n\n

– trabalhar a coluna vertebral;<\/p>\n\n\n\n

– aumentar a flexibilidade das costas;<\/p>\n\n\n\n

– aliviar a carga na regi\u00e3o lombar;<\/p>\n\n\n\n

– abrir a regi\u00e3o tor\u00e1cica;<\/p>\n\n\n\n

– ‘despertar’ o pesco\u00e7o e melhorar o fluxo sangu\u00edneo para a cabe\u00e7a.<\/p>\n\n\n\n

\"Marjariasana:<\/figure>\n\n\n\n

Marjariasana: ordem de execu\u00e7\u00e3o<\/h2>\n\n\n\n

A posi\u00e7\u00e3o do gato \u00e9 um exerc\u00edcio din\u00e2mico que inclui movimentos compensat\u00f3rios tanto para a regi\u00e3o tor\u00e1cica quanto para as costas. Para execut\u00e1-lo, \u00e9 necess\u00e1rio fazer alguns movimentos simples:<\/p>\n\n\n\n

    \n
  1. Fique de joelhos. Certifique-se de que as m\u00e3os estejam diretamente sob as articula\u00e7\u00f5es dos ombros e que a carga esteja uniformemente distribu\u00edda nas palmas das m\u00e3os.<\/li>\n\n\n\n
  2. O dedo m\u00e9dio aponta para a frente. As pernas est\u00e3o dobradas nos joelhos – posicionadas diretamente sob o quadril na largura dos quadris.<\/li>\n\n\n\n
  3. Arredonde as costas, as esc\u00e1pulas “se afastam” para os lados e parecem se estender um pouco para baixo. Expire.<\/li>\n\n\n\n
  4. Com a inspira\u00e7\u00e3o, compense. As costas retornam \u00e0 posi\u00e7\u00e3o anterior, agora a caixa tor\u00e1cica desce. O topo da cabe\u00e7a se estende para cima. Voc\u00ea notar\u00e1 como a caixa tor\u00e1cica se expande e a respira\u00e7\u00e3o se torna mais f\u00e1cil.<\/li>\n<\/ol>\n\n\n\n

    Pode-se repetir at\u00e9 10 vezes. Mas n\u00e3o tenha pressa, sinta cada ciclo respirat\u00f3rio e a agrad\u00e1vel extens\u00e3o das costas, e, em seguida, dos m\u00fasculos frontais.<\/p>\n\n\n\n

    Mostramos e explicamos mais sobre a t\u00e9cnica nos treinamentos online “MomsLab”.<\/p>\n\n\n\n

    .<\/p>\n\n\n\n

    \"Marjariasana:<\/figure>\n\n\n\n

    Pose do Gato para Gestantes – Conselhos para Adapta\u00e7\u00e3o da Pose<\/h2>\n\n\n\n

    Se voc\u00ea quiser trabalhar bem as costas, a Marjariasana pode ser ligeiramente complicada. Por exemplo, experimente:<\/p>\n\n\n\n

    – estender as pernas retas alternadamente e segur\u00e1-las um pouco atr\u00e1s na posi\u00e7\u00e3o estendida por 5-6 segundos;<\/p>\n\n\n\n

    – adicionar rota\u00e7\u00f5es com o quadril;<\/p>\n\n\n\n

    – mova a pelve para a esquerda e para a direita, como se estivesse tentando tocar os lados esquerdo e direito;<\/p>\n\n\n\n

    – gire a cabe\u00e7a e o pesco\u00e7o alternadamente para a esquerda e para a direita, tentando olhar para o c\u00f3ccix – enquanto a pelve permanece im\u00f3vel;<\/p>\n\n\n\n

    – posicione as m\u00e3os na largura do tapete, as palmas voltadas uma para a outra – “rolando” as m\u00e3os da esquerda para a direita, fazendo um c\u00edrculo com a se\u00e7\u00e3o tor\u00e1cica.<\/p>\n\n\n\n

    \"Marjariasana:<\/figure>\n\n\n\n

    Posi\u00e7\u00e3o do Gato – o que n\u00e3o esquecer?<\/h2>\n\n\n\n

    A entrada na posi\u00e7\u00e3o parece simples \u00e0 primeira vista, mas lembre-se de que a t\u00e9cnica \u00e9 a chave para sentir-se bem depois e evitar les\u00f5es durante a execu\u00e7\u00e3o:<\/p>\n\n\n\n

    – em primeiro lugar, os pulsos das m\u00e3os n\u00e3o devem cair, mas ficar diretamente sob os ombros;<\/p>\n\n\n\n

    – \u00e9 permitido \u00e0s gr\u00e1vidas afastar mais as coxas do que na posi\u00e7\u00e3o padr\u00e3o, onde os joelhos ficam perpendiculares ao ch\u00e3o;<\/p>\n\n\n\n

    – em segundo lugar, n\u00e3o jogue a cabe\u00e7a muito para tr\u00e1s e n\u00e3o a balance na tentativa de aumentar a velocidade;<\/p>\n\n\n\n

    – em terceiro lugar, execute a posi\u00e7\u00e3o de forma suave – imagine que voc\u00ea \u00e9 o mar e fa\u00e7a tudo suavemente.<\/p>\n\n\n\n

    Importante! A asana Gato \u00e9 contraindicada para gr\u00e1vidas que apresentem les\u00e3o no pesco\u00e7o ou dor aguda nas costas. Portanto, consulte um m\u00e9dico antes de realiz\u00e1-la.<\/em><\/p>\n\n\n\n

    \"Marjariasana:<\/figure>\n\n\n\n

    Marjariasana – quando deve ser realizada?<\/h3>\n\n\n\n

    A posi\u00e7\u00e3o do gato \u00e9 uma \u00f3tima op\u00e7\u00e3o tanto para exerc\u00edcios matinais quanto para relaxamento noturno. No final, a posi\u00e7\u00e3o pode ser praticada em qualquer est\u00e1gio, adaptando-a \u00e0s suas necessidades:<\/p>\n\n\n\n

    – em vez de bra\u00e7os retos, pode-se baixar para os cotovelos;<\/p>\n\n\n\n

    – as pernas podem ser afastadas um pouco mais do que a largura dos quadris.<\/p>\n\n\n\n

    A asana ajuda a aliviar a tens\u00e3o nas costas e tamb\u00e9m a preparar o corpo para o parto, tornando-o mais resistente.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Benef\u00edcios da posi\u00e7\u00e3o do gato A asana que todos os praticantes de ioga e yoginis encontram \u00e9 a Marjariasana. Universal e igualmente ben\u00e9fica para quase…<\/p>\n","protected":false},"author":11,"featured_media":6336,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685,688],"tags":[],"class_list":["post-9751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nPosi\u00e7\u00e3o do Gato para Gr\u00e1vidas - Asana Marjariasana na momslab.com<\/title>\n<meta name=\"description\" content=\"Marjariasana (posi\u00e7\u00e3o do gato) para gr\u00e1vidas ajuda os m\u00fasculos das costas, adiciona flexibilidade \u00e0 coluna, relaxa e alivia a dor.\" \/>\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\/marjariasana-pose-de-gato\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pose de Gato para Gestantes: Marjariasana\" \/>\n<meta property=\"og:description\" content=\"Marjariasana (posi\u00e7\u00e3o do gato) para gr\u00e1vidas ajuda os m\u00fasculos das costas, adiciona flexibilidade \u00e0 coluna, relaxa e alivia a dor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-25 17:06:55+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-31 23:54:21+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Pose de Gato para Gestantes: Marjariasana\",\"datePublished\":\"2020-11-25 17:06:55+00\",\"dateModified\":\"2025-05-31 23:54:21+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/\"},\"wordCount\":682,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-with-closed-eyes-practicing-yoga-front-grey-damaged-wall_23-2147941386.jpg\",\"articleSection\":[\"Gravidez\",\"Sa\u00fade Feminina\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/\",\"url\":\"https:\/\/momslab.app\/blog\/pt\/marjariasana-pose-de-gato\/\",\"name\":\"Posi\u00e7\u00e3o do Gato para Gr\u00e1vidas - 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