{"id":9755,"date":"2020-11-25T20:25:42","date_gmt":"2020-11-25T17:25:42","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1033"},"modified":"2025-06-01T02:54:45","modified_gmt":"2025-05-31T23:54:45","slug":"hatha-yoga-para-a-pelve-para-mulheres","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/hatha-yoga-para-a-pelve-para-mulheres\/","title":{"rendered":"Yoga para \u00d3rg\u00e3os da Pelve"},"content":{"rendered":"\n

Como a ioga pode ajudar as mulheres a superar problemas<\/h2>\n\n\n\n

Quando uma futura mam\u00e3e se move pouco, ela corre o risco de causar estagna\u00e7\u00e3o de sangue nos \u00f3rg\u00e3os p\u00e9lvicos. Tais processos podem levar a algumas doen\u00e7as femininas.<\/p>\n\n\n\n

\u00c9 poss\u00edvel prevenir isso utilizando asanas para a regi\u00e3o p\u00e9lvica na pr\u00e1tica di\u00e1ria. No entanto, para gr\u00e1vidas, o benef\u00edcio pode ser ainda maior! A ioga ajuda a se preparar adequadamente para o parto, reduzindo o risco de lacera\u00e7\u00f5es e proporcionando al\u00edvio, al\u00e9m de garantir as condi\u00e7\u00f5es mais favor\u00e1veis para o nascimento.<\/p>\n\n\n\n

\"Ioga<\/figure>\n\n\n\n

Exerc\u00edcios de ioga para os \u00f3rg\u00e3os p\u00e9lvicos<\/h2>\n\n\n\n

\u00c9 importante lembrar que o processo do primeiro parto muitas vezes parece assustador para as mulheres. A ioga muda nossa rela\u00e7\u00e3o com o corpo e o quanto somos capazes de entend\u00ea-lo:<\/p>\n\n\n\n

    \n
  • sentir suas rea\u00e7\u00f5es;<\/li>\n\n\n\n
  • controlar a contra\u00e7\u00e3o e relaxamento dos m\u00fasculos;<\/li>\n\n\n\n
  • lidar com o p\u00e2nico atrav\u00e9s da respira\u00e7\u00e3o e da aten\u00e7\u00e3o plena.<\/li>\n<\/ul>\n\n\n\n

    Asanas visam normalizar a circula\u00e7\u00e3o sangu\u00ednea na regi\u00e3o p\u00e9lvica e preparar os m\u00fasculos para que n\u00e3o sejam comprimidos e para control\u00e1-los conscientemente no momento mais importante.<\/p>\n\n\n\n

    \"Ioga<\/figure>\n\n\n\n

    Malasana<\/h2>\n\n\n\n

    A pose Malasana \u00e9 a mais eficaz para tornar os ligamentos mais el\u00e1sticos e abrir a \u00e1rea do quadril. Al\u00e9m disso, a pose ajuda o beb\u00ea a assumir a posi\u00e7\u00e3o correta facilmente antes do parto.<\/p>\n\n\n\n

    \"Ioga<\/figure>\n\n\n\n

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

    Prepare um tapete de yoga ou similar – manta ou cobertor.<\/p>\n\n\n\n

      \n
    1. Mantenha os p\u00e9s afastados \u00e0 dist\u00e2ncia que for confort\u00e1vel para voc\u00ea. N\u00e3o perca o equil\u00edbrio – pode pedir ajuda a algu\u00e9m pr\u00f3ximo e fazer a pose perto de uma cadeira ou parede.<\/li>\n\n\n\n
    2. Abaixe-se lentamente, afastando os joelhos para os lados.<\/li>\n\n\n\n
    3. Nem todos conseguir\u00e3o manter os calcanhares completamente no ch\u00e3o, ent\u00e3o ajude-se! Coloque livros da mesma altura ou um pano dobrado sob os calcanhares.<\/li>\n\n\n\n
    4. Una as palmas das m\u00e3os na frente do corpo. Os cotovelos \n<\/ol>\n\n\n\n

      Para tornar o exerc\u00edcio ainda mais ben\u00e9fico, inclua exerc\u00edcios com os m\u00fasculos do assoalho p\u00e9lvico. Aperte e relaxe os m\u00fasculos do assoalho p\u00e9lvico, sincronizando micromovimentos com a respira\u00e7\u00e3o (inspira\u00e7\u00e3o – apertar, expira\u00e7\u00e3o – relaxar).<\/p>\n\n\n\n

      Marjariasana<\/h2>\n\n\n\n

      Uma pose que massageia suavemente os m\u00fasculos das costas, relaxa a regi\u00e3o lombar e tamb\u00e9m afeta os nervos. A pose n\u00e3o deve ser exclu\u00edda da pr\u00e1tica di\u00e1ria e durante o per\u00edodo de recupera\u00e7\u00e3o. O yoga para as mulheres, em geral, ajuda a manter a sa\u00fade em um n\u00edvel tal que se pode posteriormente desfrutar ainda mais da maternidade, evitar a depress\u00e3o p\u00f3s-parto e descobrir um novo papel de m\u00e3e com uma atitude positiva.<\/p>\n\n\n\n

      Importante! N\u00e3o utilizamos os m\u00fasculos abdominais! Yoga para a regi\u00e3o p\u00e9lvica n\u00e3o deve ser desconfort\u00e1vel, especialmente durante a gravidez. Certifique-se de que cada pose proporcione uma sensa\u00e7\u00e3o agrad\u00e1vel de relaxamento e alongamento.<\/p>\n\n\n\n

      Como executar<\/h3>\n\n\n\n
        \n
      1. Coloque-se de joelhos, com os bra\u00e7os estendidos apoiados no tapete diretamente abaixo das articula\u00e7\u00f5es dos ombros. Os joelhos, por sua vez, est\u00e3o sob a pelve.<\/li>\n\n\n\n
      2. Ao inspirar, arredonde as costas, incline a pelve e aproxime o queixo do peito.<\/li>\n\n\n\n
      3. Ao expirar, compense! Arqueie a coluna na dire\u00e7\u00e3o oposta, levante a cabe\u00e7a e mova a pelve para tr\u00e1s.<\/li>\n<\/ol>\n\n\n\n
        \"Ioga<\/figure>\n\n\n\n

        Mais exerc\u00edcios no programa online de prepara\u00e7\u00e3o para o parto “MomsLab”. Apenas 10 minutos por dia de yoga para a regi\u00e3o p\u00e9lvica ajudar\u00e3o n\u00e3o s\u00f3 a aliviar o processo de parto, mas tamb\u00e9m a acelerar a recupera\u00e7\u00e3o.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Como a ioga pode ajudar as mulheres a superar problemas Quando uma futura mam\u00e3e se move pouco, ela corre o risco de causar estagna\u00e7\u00e3o de…<\/p>\n","protected":false},"author":11,"featured_media":6353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685,688],"tags":[],"class_list":["post-9755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gravidez-pt","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nYoga para os \u00f3rg\u00e3os p\u00e9lvicos - hatha yoga durante a gravidez<\/title>\n<meta name=\"description\" content=\"Yoga para os \u00f3rg\u00e3os p\u00e9lvicos das mulheres - quais exerc\u00edcios de hatha yoga s\u00e3o adequados durante a gravidez, seus benef\u00edcios e t\u00e9cnicas, tudo em nosso artigo \u25b6\" \/>\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\/hatha-yoga-para-a-pelve-para-mulheres\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga para \u00d3rg\u00e3os da Pelve\" \/>\n<meta property=\"og:description\" content=\"Yoga para os \u00f3rg\u00e3os p\u00e9lvicos das mulheres - 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