{"id":9803,"date":"2020-11-26T14:39:28","date_gmt":"2020-11-26T11:39:28","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1128"},"modified":"2025-06-01T02:58:57","modified_gmt":"2025-05-31T23:58:57","slug":"sura-namaskara-complexo-saudacao-ao-sol","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/sura-namaskara-complexo-saudacao-ao-sol\/","title":{"rendered":"&#8220;Sauda\u00e7\u00e3o ao Sol&#8221;: aquecimento ou treino completo?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Na ioga, o complexo mais conhecido \u00e9 Surya Namaskar, ou &#8220;Sauda\u00e7\u00e3o ao Sol&#8221;. Talvez seja exatamente esse nome que tenha influenciado a percep\u00e7\u00e3o desse complexo &#8211; muitos acreditam que \u00e9 um aquecimento matinal. Na verdade, n\u00e3o \u00e9 bem assim, e Surya Namaskar \u00e9 uma pr\u00e1tica completa que pode ser equiparada a um treino.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A prop\u00f3sito, por que surgiu o nome &#8220;Sauda\u00e7\u00e3o ao Sol&#8221;? Trata-se de v\u00e1rias asanas focadas em alongamentos e inclina\u00e7\u00f5es, por isso parece que o yogui est\u00e1 se curvando ao sol, saudando-o e ao novo dia. No entanto, ningu\u00e9m pro\u00edbe fazer esse complexo tanto de manh\u00e3 quanto \u00e0 noite, mas em nenhum caso se pode considerar Surya Namaskar uma alternativa ao aquecimento &#8211; antes do complexo \u00e9 absolutamente necess\u00e1rio fazer um aquecimento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"723\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg\" alt=\"Surya Namaskar: complexo Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6528\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-1024x723.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-300x212.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-768x543.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-100x71.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268-637x450.jpg 637w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/classy-outline-stress-sunlight-jacket_1134-1268.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\">Rotina Matinal de Exerc\u00edcios &#8216;Sauda\u00e7\u00e3o ao Sol&#8217;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Um ciclo completo de Surya Namaskar consiste em dois ciclos, cada um com doze posturas. O primeiro ciclo \u00e9 composto pelas seguintes posi\u00e7\u00f5es.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tadasana, a Pose da Montanha: fique em p\u00e9 com os p\u00e9s afastados na largura dos ombros.<\/li>\n\n\n\n<li>Pranamasana, a Pose de Ora\u00e7\u00e3o: junte as m\u00e3os em &#8216;namast\u00ea&#8217;.<\/li>\n\n\n\n<li>Hasta Uttanasana, a Pose dos Bra\u00e7os Estendidos: estenda as m\u00e3os unidas para cima e incline-se para tr\u00e1s. Se sentir muita dor lombar, diminua a inclina\u00e7\u00e3o &#8211; n\u00e3o fa\u00e7a asanas com dor.<\/li>\n\n\n\n<li>Padahastasana, a Pose da Gar\u00e7a: incline-se para que a cabe\u00e7a se aproxime dos p\u00e9s, m\u00e3os nos p\u00e9s, mantendo as pernas retas.<\/li>\n\n\n\n<li>Ashwa Sanchalanasana, a Pose do Cavaleiro: d\u00ea um passo para tr\u00e1s com a perna direita, abaixe o joelho no ch\u00e3o, dobre levemente a perna esquerda no joelho, mantendo a canela perpendicular ao ch\u00e3o, e as m\u00e3os no ch\u00e3o.<\/li>\n\n\n\n<li>A partir da pose do Cavaleiro, d\u00ea um passo para tr\u00e1s com o p\u00e9 esquerdo para endireitar ambas as pernas e o corpo assumir a pose da Prancha. Na segunda metade da gravidez, essa pose pode ser desafiadora &#8211; em vez de esticar as pernas, fique de joelhos, distribuindo o peso entre as m\u00e3os e os joelhos.<\/li>\n\n\n\n<li>Bhujangasana, pose da Cobra: coloque os joelhos no ch\u00e3o, direcione os quadris para frente e arqueie a parte superior das costas.<\/li>\n\n\n\n<li>Levante os quadris para cima da pose da Cobra, endireite os joelhos e entre na pose Adho Mukha Svanasana &#8211; Cachorro olhando para baixo.<\/li>\n\n\n\n<li>Inicie o segundo ciclo &#8211; ele quase repete o primeiro, mudando apenas as pernas. Mais uma vez Ashwa Sanchalanasana: agora o p\u00e9 direito deve estar \u00e0 frente.<\/li>\n\n\n\n<li>Padahastasana.<\/li>\n\n\n\n<li>Hasta Uttanasana.<\/li>\n\n\n\n<li>Pranamasana.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Durante a pr\u00e1tica, as pernas devem estar ligeiramente tensas, as costas retas, voc\u00ea deve sentir seus m\u00fasculos e seu corpo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"996\" height=\"996\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg\" alt=\"Surya Namaskar: complexo Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6529\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583.jpg 996w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-300x300.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-150x150.jpg 150w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-768x768.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-100x100.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-450x450.jpg 450w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-doing-yoga-sunset_23-2148769583-120x120.jpg 120w\" sizes=\"auto, (max-width: 996px) 100vw, 996px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">T\u00e9cnica de seguran\u00e7a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ao praticar a sequ\u00eancia &#8216;Sauda\u00e7\u00e3o ao Sol&#8217;, n\u00e3o se esque\u00e7a das t\u00e9cnicas de seguran\u00e7a. Isso significa n\u00e3o apenas fazer um aquecimento, mas tamb\u00e9m abordar essa pr\u00e1tica com consci\u00eancia e estar atento(a) \u00e0s suas sensa\u00e7\u00f5es durante ela. Aprenda a respirar corretamente \u2013 isso deve ser feito antes de come\u00e7ar a pr\u00e1tica de yoga. A regra principal: na expira\u00e7\u00e3o os m\u00fasculos devem contrair, na inspira\u00e7\u00e3o devem relaxar. E o mais importante \u2013 n\u00e3o tenha pressa. Se voc\u00ea reservou um tempo espec\u00edfico para a pr\u00e1tica de yoga, n\u00e3o tente fazer algo mais al\u00e9m das asanas neste per\u00edodo. Fa\u00e7a tudo calmamente, preste aten\u00e7\u00e3o \u00e0 t\u00e9cnica correta \u2013 v\u00eddeos de exerc\u00edcios gravados por instrutores profissionais podem ajudar nisso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O conjunto de hatha yoga &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; deve ser realizado em ritmo tranquilo, respeitando a sequ\u00eancia das asanas. Quando dominar a t\u00e9cnica e memorizar todas as asanas e a sequ\u00eancia de exerc\u00edcios, comece a prestar aten\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o e depois aos seus pensamentos. Se a &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; for realizada de manh\u00e3, pode mentalizar palavras que carregam positividade para o dia que se inicia.<\/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\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg\" alt=\"Surya Namaskar: complexo Sauda\u00e7\u00e3o ao Sol\" class=\"wp-image-6530\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-stretching-with-yoga-nature_23-2147658183.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">O conjunto Surya Namaskar \u00e9 eficaz?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o \u00e9 \u00e0 toa que dizemos &#8220;complexo&#8221;: o Surya Namaskar atua em v\u00e1rias partes do corpo, trabalha as articula\u00e7\u00f5es e diferentes grupos musculares. Gra\u00e7as a isso, os m\u00fasculos se tornam mais flex\u00edveis, as articula\u00e7\u00f5es mais m\u00f3veis, al\u00e9m disso, durante a pr\u00e1tica, o fluxo sangu\u00edneo \u00e9 normalizado e os \u00f3rg\u00e3os internos s\u00e3o estimulados, o que facilita a execu\u00e7\u00e3o de asanas mais complexas. Mas isso n\u00e3o \u00e9 tudo: pessoas que praticam regularmente o &#8220;Sauda\u00e7\u00e3o ao Sol&#8221; relatam uma redu\u00e7\u00e3o no n\u00edvel de estresse e ansiedade, desenvolvimento de equil\u00edbrio interno e tranquilidade.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na ioga, o complexo mais conhecido \u00e9 Surya Namaskar, ou &#8220;Sauda\u00e7\u00e3o ao Sol&#8221;. Talvez seja exatamente esse nome que tenha influenciado a percep\u00e7\u00e3o desse complexo&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685,688],"tags":[],"class_list":["post-9803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Surya Namaskara - pr\u00e1tica matinal Sauda\u00e7\u00e3o ao Sol<\/title>\n<meta name=\"description\" content=\"Surya Namaskara \u00e9 um dos ciclos matinais de asanas mais convenientes. 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