{"id":9787,"date":"2020-11-26T14:04:30","date_gmt":"2020-11-26T11:04:30","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1114"},"modified":"2025-06-01T02:58:09","modified_gmt":"2025-05-31T23:58:09","slug":"ioga-para-maes-exercicios-em-casa","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/ioga-para-maes-exercicios-em-casa\/","title":{"rendered":"Aulas de Ioga Ap\u00f3s o Parto"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Voc\u00ea se tornou m\u00e3e, o processo de parto ficou para tr\u00e1s e agora pode desfrutar plenamente da maternidade &#8211; pelo menos, nos primeiros meses. Este \u00e9 o momento de cuidar de si mesma e do seu corpo, e uma excelente alternativa aos exerc\u00edcios \u00e9 o yoga para m\u00e3es. Por mais que seja tentador mergulhar no Savasana e pratic\u00e1-lo o m\u00e1ximo poss\u00edvel, ainda assim \u00e9 poss\u00edvel fazer yoga em casa e aprender muitas posturas \u00fateis e simples. Voc\u00ea pode come\u00e7ar com exerc\u00edcios f\u00e1ceis, especialmente se n\u00e3o praticava hatha yoga antes. Ap\u00f3s alguns meses, j\u00e1 \u00e9 poss\u00edvel passar para treinos mais intensos e s\u00e9ries mais complexas. Al\u00e9m disso, n\u00e3o \u00e9 necess\u00e1rio encontrar muito tempo e ir a um centro de fitness ou de pr\u00e1ticas corporais, j\u00e1 que fazer yoga em casa \u00e9 uma \u00f3tima oportunidade de combinar o agrad\u00e1vel com o \u00fatil e economizar mais tempo para suas atividades favoritas e tarefas dom\u00e9sticas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea precisar\u00e1 de um tapete e, se desejar, alguns acess\u00f3rios de yoga (por exemplo, bloco, cinta ou toalha e um rolo macio).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A yoga para m\u00e3es, al\u00e9m dos exerc\u00edcios cl\u00e1ssicos sugeridos, tamb\u00e9m inclui pr\u00e1ticas de respira\u00e7\u00e3o &#8211; que podem ser realizadas nas primeiras semanas ap\u00f3s o parto. Em seguida, \u00e9 poss\u00edvel adicionar asanas do simples ao complexo e sequ\u00eancias completas de recupera\u00e7\u00e3o p\u00f3s-parto. Dependendo da intensidade e da quantidade de exerc\u00edcios, o tempo das sess\u00f5es varia &#8211; aumente gradualmente a carga, comece com sess\u00f5es curtas e simples voltadas para dominar a t\u00e9cnica e entender seu corpo. A yoga para iniciantes em casa pode ajudar a formar diferentes sequ\u00eancias de asanas: por exemplo, para perda de peso p\u00f3s-parto e para restaurar o t\u00f4nus do corpo.<\/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\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg\" alt=\"Yoga p\u00f3s-parto\" class=\"wp-image-6490\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-attractive-woman-sitting-lotus-pose-meditating-while-her-infant-daughter_176532-14455.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Eliminando as consequ\u00eancias do parto com ajuda da hatha yoga <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s o parto, a aten\u00e7\u00e3o especial deve ser dada n\u00e3o apenas ao beb\u00ea, mas tamb\u00e9m ao seu corpo. Os m\u00fasculos do assoalho p\u00e9lvico, \u00f3rg\u00e3os p\u00e9lvicos e cavidade abdominal precisam de cuidado e apoio (inclusive f\u00edsico), tanto quanto o beb\u00ea. Costas, bra\u00e7os, ombros &#8211; n\u00e3o se deve esquec\u00ea-los tamb\u00e9m, pois a m\u00e1 postura \u00e9 comum entre muitas m\u00e3es jovens. Pense em como voc\u00ea geralmente segura o beb\u00ea: \u00e9 geralmente com o quadril deslocado ou com uma postura encurvada. Dedicando aten\u00e7\u00e3o \u00e0 postura correta, t\u00f4nus dos m\u00fasculos dos bra\u00e7os e mobilidade das articula\u00e7\u00f5es, voc\u00ea pode evitar esses problemas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para lidar com todos esses desconfortos, vale incorporar as seguintes posturas nos seus treinos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Panipurna Navasana, ou postura do Barco: esta asana tem um efeito positivo sobre os m\u00fasculos e \u00f3rg\u00e3os localizados na cavidade abdominal, permitindo que se recuperem mais rapidamente ap\u00f3s o parto;<\/li>\n\n\n\n<li>Adho Mukha Svanasana: uma asana capaz de restaurar o t\u00f4nus dos \u00f3rg\u00e3os internos;<\/li>\n\n\n\n<li>Pavanamuktasana: Esta asana afeta os m\u00fasculos do assoalho p\u00e9lvico e tamb\u00e9m estimula a digest\u00e3o, aliviando assim a constipa\u00e7\u00e3o e reduzindo o risco de hemorr\u00f3idas;<\/li>\n\n\n\n<li>Garudasana, Matsyasana e Setu Bandha Sarvangasana: s\u00e3o asanas comprovados para uma boa postura<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Se interessar pelo yoga ap\u00f3s o parto \u00e9 o primeiro passo para se tornar a melhor vers\u00e3o de si mesma, e agora voc\u00ea deve seguir esse caminho de forma qualitativa e eficaz. V\u00eddeo-aulas realizadas por instrutores profissionais ajudar\u00e3o nisso. O yoga em casa se tornar\u00e1 o mais confort\u00e1vel e \u00fatil poss\u00edvel gra\u00e7as a eles.<\/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\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg\" alt=\"Yoga p\u00f3s-parto\" class=\"wp-image-6492\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-dark-haired-female-with-ponytail-sitting-with-crossed-legs-hugging-infant-daughter_176532-14451.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Existem asanas para lacta\u00e7\u00e3o?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No per\u00edodo p\u00f3s-parto, toda m\u00e3e se preocupa com a nutri\u00e7\u00e3o do beb\u00ea. E a lacta\u00e7\u00e3o \u00e9 uma companheira indispens\u00e1vel para cada m\u00e3e, mas se voc\u00ea sentir ansiedade a esse respeito, tente incorporar na sua pr\u00e1tica asanas para lacta\u00e7\u00e3o &#8211; elas visam abrir o t\u00f3rax ou normalizar o fluxo sangu\u00edneo na regi\u00e3o do peito e do cinto escapular. E claro, a consulta com um especialista sobre a quest\u00e3o que te preocupa n\u00e3o pode ser negligenciada. Afinal, o principal \u00e9 proporcionar nutri\u00e7\u00e3o saud\u00e1vel para o beb\u00ea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asanas para lacta\u00e7\u00e3o<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marjaryasana, ou postura do Gato;<\/li>\n\n\n\n<li>Uttanasana;<\/li>\n\n\n\n<li>Gomukhasana;<\/li>\n\n\n\n<li>Sarvangasana, ou &#8220;Betula&#8221;;<\/li>\n\n\n\n<li>Viparita Karani, ou postura da Vela Invertida;<\/li>\n\n\n\n<li>Halasana, ou postura do Arado.<\/li>\n<\/ul>\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\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg\" alt=\"Yoga p\u00f3s-parto\" class=\"wp-image-6493\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-adult-attractive-mother-sitting-karemat-with-crossed-legs-holding-hands-her-little-infant-child-spending-time-together-forest-healthy-lifestyle_176532-14439.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Yoga em casa ajuda a emagrecer?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para uma mulher, \u00e9 definitivamente importante ser bonita. E o per\u00edodo p\u00f3s-parto n\u00e3o \u00e9 uma exce\u00e7\u00e3o. E embora os horm\u00f4nios tentem impedir isso, vamos tentar super\u00e1-los com m\u00e9todos muito suaves. O mais importante nesta quest\u00e3o \u00e9 a regularidade. Pratique sequ\u00eancias simples diariamente, e \u00e9 prefer\u00edvel escolher sequ\u00eancias din\u00e2micas que permitam a elimina\u00e7\u00e3o do excesso de \u00e1gua do corpo, ou simplesmente para suar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quais asanas ajudam:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vrikshasana;<\/li>\n\n\n\n<li>Garudasana;<\/li>\n\n\n\n<li>Virabhadrasana;<\/li>\n\n\n\n<li>Utkatasana<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Gra\u00e7as a eles, voc\u00ea pode tonificar as coxas e fortalecer os gl\u00fateos, al\u00e9m de esses asanas terem um efeito positivo nos m\u00fasculos do assoalho p\u00e9lvico e nos \u00f3rg\u00e3os da pelve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quanto ao abd\u00f4men, os seguintes asanas ajudam:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Urdhva Prasarita Padasana;<\/li>\n\n\n\n<li>Supta Padangusthasana<\/li>\n<\/ul>\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\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg\" alt=\"Yoga p\u00f3s-parto\" class=\"wp-image-6494\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-beautiful-female-with-ponytail-sitting-yoga-mat-with-little-infant-daughter-looking-directly-front_176532-14447.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O principal \u00e9 lembrar &#8211; voc\u00ea pode come\u00e7ar a treinar o abd\u00f4men n\u00e3o antes de tr\u00eas meses ap\u00f3s o parto. Al\u00e9m disso, \u00e9 muito importante garantir que n\u00e3o h\u00e1 di\u00e1stase. Voc\u00ea pode fazer um teste de di\u00e1stase em casa ou consultar um m\u00e9dico para obter orienta\u00e7\u00e3o sobre este assunto.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Como encontrar tempo para yoga em casa?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Provavelmente, toda m\u00e3e se faz essa pergunta. Ir \u00e0 academia toma tempo, exercitar-se regularmente \u00e9 dif\u00edcil. Sempre h\u00e1 algo que distrai e, no final, n\u00e3o sobra tempo livre para n\u00f3s mesmas. Primeiramente, aprenda a criar esse tempo livre. Todos os dias, reserve pelo menos 15 minutos para um treino em casa \u2013 esse tempo \u00e9 suficiente ao menos para come\u00e7ar e incorporar a pr\u00e1tica de yoga como um h\u00e1bito em seu ritmo di\u00e1rio. As aulas em casa v\u00e3o ajudar voc\u00ea, e nossos v\u00eddeos praticamente substituem um instrutor em um centro de fitness. Escolha os exerc\u00edcios que lhe conv\u00eam e junte-se a n\u00f3s!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea se tornou m\u00e3e, o processo de parto ficou para tr\u00e1s e agora pode desfrutar plenamente da maternidade &#8211; pelo menos, nos primeiros meses. Este&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700,688],"tags":[],"class_list":["post-9787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-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>Hatha-yoga p\u00f3s-parto - pr\u00e1tica restauradora para m\u00e3es<\/title>\n<meta name=\"description\" content=\"A pr\u00e1tica restauradora de yoga p\u00f3s-parto permite que as m\u00e3es solucionem muitos problemas do per\u00edodo p\u00f3s-parto. 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