{"id":9769,"date":"2020-11-25T22:06:41","date_gmt":"2020-11-25T19:06:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1058"},"modified":"2025-06-01T02:56:47","modified_gmt":"2025-05-31T23:56:47","slug":"alongamento-pernas-yoga-prenatal","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/","title":{"rendered":"Hatha-Yoga para gestantes: alongamento das pernas"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Muitas mulheres se perguntam &#8211; \u00e9 permitido fazer exerc\u00edcios de alongamento durante a gravidez? Nossa resposta \u00e9 sim, e as posturas de alongamento das pernas podem ajudar. A pr\u00e1tica di\u00e1ria de posturas simples ajudar\u00e1 a aumentar a mobilidade das articula\u00e7\u00f5es do quadril e a elasticidade dos ligamentos &#8211; isso \u00e9 especialmente \u00fatil antes do parto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A yoga para alongamento das pernas, especialmente se voc\u00ea quer fazer a abertura, ajuda a alongar as articula\u00e7\u00f5es do quadril, tornozelo e tamb\u00e9m algumas partes da coluna vertebral. Lembre-se de que n\u00e3o se deve alongar a articula\u00e7\u00e3o do joelho, pois ela \u00e9 o suporte do corpo &#8211; \u00e9 melhor alongar suavemente os m\u00fasculos ao redor dela.<\/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\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6408\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/expectant-mother-doing-yoga-home_74855-2182.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Yoga para pernas durante a gravidez requer a observ\u00e2ncia de certas regras:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fa\u00e7a um aquecimento focado no aquecimento muscular<\/li>\n\n\n\n<li>Execute asanas lentamente, sem movimentos bruscos<\/li>\n\n\n\n<li>Se sentir desconforto intenso, interrompa a execu\u00e7\u00e3o do asana<\/li>\n\n\n\n<li>Avalie suas capacidades e controle a carga.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"531\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6411\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1024x531.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-300x156.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-768x398.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1536x796.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-100x52.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-700x363.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248-1600x829.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-pregnant-woman-exercising-mat-home_23-2148761248.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Conjunto de exerc\u00edcios<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Queremos lembrar sobre a import\u00e2ncia da respira\u00e7\u00e3o durante os exerc\u00edcios de alongamento. Quando os m\u00fasculos se alongam, voc\u00ea inevitavelmente sentir\u00e1 uma leve dor. Lembre-se &#8211; qualquer dor pode ser &#8216;respirada&#8217;. Feche os olhos, direcione sua aten\u00e7\u00e3o para a parte do corpo onde sente a tens\u00e3o e mentalmente &#8216;respire&#8217; os m\u00fasculos e tend\u00f5es. A respira\u00e7\u00e3o deve ser uniforme e calma, e gradualmente a tens\u00e3o poder\u00e1 ser aumentada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ent\u00e3o, quais s\u00e3o os asanas para alongar as pernas? Sugerimos a execu\u00e7\u00e3o de um conjunto completo para um trabalho mais eficaz com m\u00fasculos e tend\u00f5es:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Realize um aquecimento, envolvendo obrigatoriamente as articula\u00e7\u00f5es do joelho e do quadril.<\/li>\n\n\n\n<li>Utthan Pristhasana, ou postura do Lagarto: coloque os joelhos no tapete, apoiando-se nas m\u00e3os esticadas, mova a perna direita dobrada para a frente, colocando o p\u00e9 um pouco al\u00e9m das palmas. Nesta posi\u00e7\u00e3o, balance o torso para frente e para tr\u00e1s, afastando ligeiramente o joelho da perna direita dobrada para o lado. Firme a postura movendo a m\u00e3o esquerda para o lado e apoiando-se nela, ou abaixando-se sobre os antebra\u00e7os, coloque as palmas \u00e0 frente no tapete, facilitando o alongamento dos m\u00fasculos ao lado do corpo.<\/li>\n\n\n\n<li>\u00c9ka Pada Kapot\u00e1sana, ou postura do Pombo: coloque a perna esquerda no joelho e incline-se lentamente, apoiando as m\u00e3os no tapete. Dobre a perna direita e estenda-a para frente em dire\u00e7\u00e3o \u00e0s palmas das m\u00e3os, tocando o ch\u00e3o com a canela, coloque a perna \u00e0 sua frente. Estenda a perna esquerda por tr\u00e1s do corpo. Mantenha-se por alguns segundos, traga a perna direita de volta, levantando-a ligeiramente para relaxar os m\u00fasculos. Repita esses movimentos v\u00e1rias vezes. Depois, sentado no ch\u00e3o com a perna esquerda estendida para tr\u00e1s, tente assumir a postura de qualquer uma das seguintes formas:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>com a ajuda das m\u00e3os, posicione a perna direita dobrada em um \u00e2ngulo reto \u00e0 sua frente, de modo que o espa\u00e7o formado entre a coxa e a canela possa acomodar livremente o abd\u00f4men;<\/li>\n\n\n\n<li>dobrar a perna direita, pressionando o p\u00e9 contra a virilha.<\/li>\n<\/ul>\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<p class=\"wp-block-paragraph\">Apoie-se nos antebra\u00e7os de ambos os bra\u00e7os, tentando relaxar, mantendo-se durante 3-5 ciclos de respira\u00e7\u00e3o tranquila.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6412\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/portrait-plus-size-pregnant-woman_23-2150949738.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\" start=\"4\">\n<li>Baddha Konasana, ou a posi\u00e7\u00e3o da Borboleta. Sente-se no ch\u00e3o ou tapete, colocando uma almofada sob a p\u00e9lvis para maior conforto. Mantenha as costas retas. Dobre as pernas nos joelhos, junte as partes externas dos p\u00e9s, como se estivesse abrindo para cima os p\u00e9s juntos, e afaste os joelhos para os lados. Pressionando levemente as palmas nas coxas, tente aproxim\u00e1-las mais do ch\u00e3o. Alterne a press\u00e3o nas pernas com relaxamento, para que as pernas dobradas se movam semelhante ao bater das asas de uma borboleta. N\u00e3o tente alcan\u00e7ar o ch\u00e3o com os joelhos na primeira tentativa, os m\u00fasculos devem se alongar gradualmente, sem sentir dor. Realize esta asana pelo tempo que for confort\u00e1vel.<\/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\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6413\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-women-doing-prenatal-yoga-bending-janu-sirsasana-pose_1163-1727.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Concluir a sequ\u00eancia de exerc\u00edcios de ioga para alongamento das pernas \u00e9 ben\u00e9fico sentado em Siddhasana. O calcanhar de uma perna \u00e9 pressionado contra a virilha, e a outra perna cobre por cima, com as costas retas e as m\u00e3os repousando sobre o abd\u00f4men. A pose da estrela \u00e9 considerada ideal para medita\u00e7\u00e3o, permitindo uma respira\u00e7\u00e3o tranquila e aten\u00e7\u00e3o ao corpo, ao mesmo tempo em que alonga os m\u00fasculos dos joelhos e tornozelos. Os videoclipes de ioga ajudam as gestantes a exercitar cuidadosamente os m\u00fasculos e ligamentos em casa, preparando-os para aprender a fazer o espacate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/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\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg\" alt=\"Hatha yoga para gestantes: alongamento das pernas\" class=\"wp-image-6414\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pretty-woman-striped-pants-black-top-stretching-listening-music-headphones-pregnant-girl-good-mood-doing-yoga-purple-carpet_197531-18412.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A ioga para alongamento das pernas, que prepara os ligamentos e m\u00fasculos para o alongamento do esparregamento, melhora a circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os abdominais ao aumentar a mobilidade do sacro e dos ossos p\u00e9lvicos, tem um efeito positivo no sistema urin\u00e1rio e na peristaltismo intestinal, aliviando a constipa\u00e7\u00e3o que ocorre durante a gravidez. As aulas de ioga endireitam a coluna e abrem o peito, ajudando a respirar mais livremente, e fortalecem os m\u00fasculos das n\u00e1degas, abd\u00f4men e pernas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muitas mulheres se perguntam &#8211; \u00e9 permitido fazer exerc\u00edcios de alongamento durante a gravidez? Nossa resposta \u00e9 sim, e as posturas de alongamento das pernas&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6415,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[703,685,688],"tags":[],"class_list":["post-9769","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>Yoga para as pernas na gravidez - alongamento na ioga pr\u00e9-natal<\/title>\n<meta name=\"description\" content=\"Realizar exerc\u00edcios de alongamento em casa prepara as articula\u00e7\u00f5es do quadril para o parto - \u00e9 por isso que a yoga para as pernas \u00e9 t\u00e3o importante.\" \/>\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\/alongamento-pernas-yoga-prenatal\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hatha-Yoga para gestantes: alongamento das pernas\" \/>\n<meta property=\"og:description\" content=\"Realizar exerc\u00edcios de alongamento em casa prepara as articula\u00e7\u00f5es do quadril para o parto - \u00e9 por isso que a yoga para as pernas \u00e9 t\u00e3o importante.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/\" \/>\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 19:06:41+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-31 23:56:47+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-woman-practicing-yoga-home_1303-21117.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\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=\"4 \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\/alongamento-pernas-yoga-prenatal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hatha-Yoga para gestantes: alongamento das pernas\",\"datePublished\":\"2020-11-25 19:06:41+00\",\"dateModified\":\"2025-05-31 23:56:47+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/\"},\"wordCount\":869,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-pregnant-woman-practicing-yoga-home_1303-21117.jpg\",\"articleSection\":[\"Gravidez\",\"Sa\u00fade Feminina\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/\",\"url\":\"https:\/\/momslab.app\/blog\/pt\/alongamento-pernas-yoga-prenatal\/\",\"name\":\"Yoga para as pernas na gravidez - 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