{"id":9773,"date":"2020-11-25T22:22:32","date_gmt":"2020-11-25T19:22:32","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1064"},"modified":"2025-06-01T02:57:09","modified_gmt":"2025-05-31T23:57:09","slug":"hatha-yoga-para-gestantes-1-trimestre","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/hatha-yoga-para-gestantes-1-trimestre\/","title":{"rendered":"Hatha Yoga para gestantes: 1\u00ba trimestre"},"content":{"rendered":"\n

Caracter\u00edsticas da pr\u00e1tica de Hatha Yoga no 1\u00ba trimestre<\/h2>\n\n\n\n

Ao praticar yoga para gestantes<\/a> no 1\u00ba trimestre, enquanto o corpo ainda est\u00e1 se adaptando a essa nova condi\u00e7\u00e3o, \u00e9 importante excluir da pr\u00e1tica asanas que pressionem o abd\u00f4men. As praticantes experientes de yoga devem executar asanas de for\u00e7a com cuidado, enquanto iniciantes<\/a> devem ouvir seu corpo e evitar qualquer posi\u00e7\u00e3o que cause desconforto, mesmo que m\u00ednimo. \u00c9 melhor praticar um pouco, mas diariamente. Tamb\u00e9m \u00e9 recomend\u00e1vel reduzir o tempo de fixa\u00e7\u00e3o das asanas<\/a> e n\u00e3o incluir no conjunto de exerc\u00edcios asanas em p\u00e9, se houver alguma amea\u00e7a, mesmo que m\u00ednima, de aborto.<\/p>\n\n\n\n

\"Posi\u00e7\u00e3o<\/figure>\n\n\n\n

7 asanas de yoga no 1\u00ba trimestre<\/h3>\n\n\n\n

Savasana<\/h4>\n\n\n\n

Para entrar na Shavasana, deite de costas, com os bra\u00e7os ao longo do corpo e as palmas das m\u00e3os voltadas para cima. Em seguida, \u00e9 necess\u00e1rio mentalmente monitorar o relaxamento de todos os m\u00fasculos em sequ\u00eancia. A pose de calma absoluta ajuda a alcan\u00e7ar harmonia e equil\u00edbrio, aliviar a fadiga e reduzir o n\u00edvel de ansiedade. A simplicidade de executar a Shavasana \u00e9 apenas aparente. Relaxar completamente todo o corpo \u00e9 uma tarefa dif\u00edcil, mas a pr\u00e1tica regular da asana permite alcan\u00e7ar os resultados desejados.<\/p>\n\n\n\n

\"Savasana\"<\/figure>\n\n\n\n

Supta Virasana<\/h4>\n\n\n\n

A postura do her\u00f3i realizada deitado \u00e9 uma das posi\u00e7\u00f5es que ajudam a aliviar a toxicose, por isso aparece com frequ\u00eancia em complexos de yoga para gestantes no in\u00edcio da gravidez. A base para sua execu\u00e7\u00e3o \u00e9 a virasana padr\u00e3o. A partir dessa posi\u00e7\u00e3o inicial, apoie-se nos cotovelos no ch\u00e3o, incline-se para tr\u00e1s e deite cuidadosamente a cabe\u00e7a no ch\u00e3o, seguida das costas. Depois, sem levantar as esc\u00e1pulas da superf\u00edcie, estenda os bra\u00e7os para cima. Iniciantes, que acham dif\u00edcil realizar a varia\u00e7\u00e3o tradicional, n\u00e3o devem deixar de incluir a postura nos complexos: o exerc\u00edcio pode ser facilitado colocando um suporte (travesseiro ou almofada) sob as costas.<\/p>\n\n\n\n

\"Savasana\"<\/figure>\n\n\n\n

Gomukhasana em Virasana<\/h4>\n\n\n\n

Outra postura, realizada a partir da postura do her\u00f3i. Sentado em virasana (\u00e9 mais confort\u00e1vel sentar em um bloco especial do que no ch\u00e3o), voc\u00ea deve entrela\u00e7ar os dedos das m\u00e3os atr\u00e1s das costas. Um cotovelo fica por cima e o outro por baixo. Ap\u00f3s alguns ciclos respirat\u00f3rios, troque as m\u00e3os. A gomukhasana fortalece a postura, abre bem a caixa tor\u00e1cica e reduz as manifesta\u00e7\u00f5es de toxemia.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

A postura da cobra, que tem um efeito ben\u00e9fico sobre o funcionamento dos rins e melhora o equil\u00edbrio hormonal, \u00e9 frequentemente praticada no in\u00edcio da gravidez. Para realiz\u00e1-la, deite-se com o rosto voltado para o solo. Em seguida, levante a parte superior do corpo apoiando-se nas m\u00e3os, com o pesco\u00e7o totalmente estendido. \u00c9 importante levantar utilizando a for\u00e7a muscular do corpo, e n\u00e3o empurrando com as m\u00e3os a partir do ch\u00e3o. As pernas devem ficar juntas, e as coxas n\u00e3o devem se desprender do solo.<\/p>\n\n\n\n

\"Gomukhasana<\/figure>\n\n\n\n

Viparita Karani com as pernas encostadas na parede<\/h4>\n\n\n\n

O nome da asana \u00e9 frequentemente traduzido como a pose da vela dobrada. Tamb\u00e9m \u00e9 conhecida como a pose do lago invertido. Pode ser realizada tanto no ch\u00e3o quanto na cama, consistindo em deitar de costas com as pernas levantadas ao longo da parede. Para maior conforto, coloca-se uma almofada sob a lombar. O principal objetivo da asana \u00e9 normalizar a circula\u00e7\u00e3o sangu\u00ednea nas pernas e na regi\u00e3o p\u00e9lvica. Incluir Viparita Karani em rotinas de exerc\u00edcios de ioga para gestantes no primeiro trimestre pode reduzir significativamente as chances de aparecimento de varizes. Al\u00e9m disso, essa pose \u00e9 ideal para relaxamento.<\/p>\n\n\n\n

Baddha Konasana<\/h4>\n\n\n\n

Uma posi\u00e7\u00e3o popular que ajuda a equilibrar o funcionamento do sistema geniturin\u00e1rio, estimular a circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os p\u00e9lvicos. \u00c9 uma excelente prepara\u00e7\u00e3o do corpo para um parto bem-sucedido e uma \u00f3tima preven\u00e7\u00e3o de varizes e ci\u00e1tica. A variante cl\u00e1ssica da asana da borboleta<\/a> \u00e9 feita sentado. Os joelhos s\u00e3o dobrados de forma que os calcanhares se aproximem ao m\u00e1ximo da \u00e1rea da virilha. Os p\u00e9s est\u00e3o unidos, os joelhos abaixados at\u00e9 o ch\u00e3o o quanto a flexibilidade permitir.<\/p>\n\n\n\n

\"Baddha<\/figure>\n\n\n\n

Vajrasana<\/h4>\n\n\n\n

A postura do diamante<\/a> estabiliza a digest\u00e3o, reduz a acidez e ajuda a curar doen\u00e7as do est\u00f4mago. Trata-se de uma posi\u00e7\u00e3o sentada sobre os calcanhares, ou melhor, nas superf\u00edcies internas dos p\u00e9s. Os ded\u00f5es est\u00e3o juntos e os calcanhares afastados, tocando, dessa forma, as partes externas das coxas. Os olhos devem estar fechados, o corpo relaxado. O tempo de perman\u00eancia na asana depende da experi\u00eancia pr\u00e1tica; desconforto nos tornozelos, joelhos ou coxas \u00e9 uma raz\u00e3o para finalizar o exerc\u00edcio.<\/p>\n\n\n\n

\"Vajrasana\"<\/figure>\n\n\n\n

Hatha Yoga 1\u00ba trimestre: videoaulas para iniciantes<\/h3>\n\n\n\n

Para ajudar a equilibrar a carga ao praticar yoga para gestantes no 1\u00ba trimestre, v\u00eddeos<\/a> est\u00e3o dispon\u00edveis em nosso site. H\u00e1 diferentes conjuntos: alguns s\u00e3o destinados a pr\u00e1ticas regulares, permitindo trabalhar o corpo inteiro. Outros s\u00e3o focados na solu\u00e7\u00e3o de tarefas espec\u00edficas:<\/p>\n\n\n\n

\u2022 trabalhar as costas<\/a>;<\/p>\n\n\n\n

\u2022 fortalecer os m\u00fasculos do assoalho p\u00e9lvico<\/a>;<\/p>\n\n\n\n

\u2022 aprender a respira\u00e7\u00e3o correta<\/a>;<\/p>\n\n\n\n

\u2022 relaxamento do corpo e prepara\u00e7\u00e3o para o sono<\/a>;<\/p>\n\n\n\n

\u2022 obten\u00e7\u00e3o de energia revigorante<\/a> (complexo de asanas matinais).<\/p>\n\n\n\n

Yoga para gestantes 1\u00ba trimestre: o que \u00e9 \u00fatil para a pr\u00e1tica em casa<\/h3>\n\n\n\n

Para uma pr\u00e1tica bem-sucedida em casa, as futuras mam\u00e3es podem utilizar v\u00eddeos de yoga<\/a> para gestantes no primeiro trimestre, um tapete confort\u00e1vel e antiderrapante, cobertores e almofadas, ou acess\u00f3rios especiais de yoga: bolsters e blocos. O local deve ser bem ventilado, e a roupa n\u00e3o deve restringir os movimentos e deve ser agrad\u00e1vel ao corpo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Caracter\u00edsticas da pr\u00e1tica de Hatha Yoga no 1\u00ba trimestre Ao praticar yoga para gestantes no 1\u00ba trimestre, enquanto o corpo ainda est\u00e1 se adaptando a…<\/p>\n","protected":false},"author":11,"featured_media":6437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685],"tags":[],"class_list":["post-9773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt"],"yoast_head":"\nYoga para gestantes (1\u00ba trimestre) - quais asanas s\u00e3o adequadas<\/title>\n<meta name=\"description\" content=\"Conjunto de yoga para gestantes (1\u00ba trimestre). Quais asanas s\u00e3o mais adequadas para praticar. 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