{"id":9819,"date":"2020-11-26T19:35:35","date_gmt":"2020-11-26T16:35:35","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1190"},"modified":"2025-06-01T03:00:00","modified_gmt":"2025-06-01T00:00:00","slug":"asanas-de-torcao-no-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/asanas-de-torcao-no-yoga\/","title":{"rendered":"Asanas de tor\u00e7\u00e3o no yoga"},"content":{"rendered":"\n

Poses de Tor\u00e7\u00e3o no Yoga<\/h2>\n\n\n\n

As asanas de tor\u00e7\u00e3o ocupam um lugar especial na pr\u00e1tica do yoga, pois sua execu\u00e7\u00e3o exige cuidado e movimentos suaves para evitar les\u00f5es na coluna e distens\u00f5es. N\u00e3o \u00e9 correto tentar girar o tronco a um \u00e2ngulo de 90 graus em rela\u00e7\u00e3o \u00e0 posi\u00e7\u00e3o natural. As tor\u00e7\u00f5es s\u00e3o feitas com uma amplitude confort\u00e1vel para o corpo e individual para cada futura m\u00e3e. Nesse caso, a pr\u00e1tica di\u00e1ria<\/a> de yoga com tor\u00e7\u00f5es pode trazer resultados positivos significativos para a sa\u00fade.<\/p>\n\n\n\n

\"Asanas<\/figure>\n\n\n\n

Benef\u00edcios das Asanas com Tor\u00e7\u00e3o<\/h3>\n\n\n\n

O efeito terap\u00eautico das poses de tor\u00e7\u00e3o no yoga inclui o seguinte:<\/p>\n\n\n\n

\u2022 redu\u00e7\u00e3o de dep\u00f3sitos de gordura;<\/p>\n\n\n\n

\u2022 estimula\u00e7\u00e3o do funcionamento do trato digestivo e massagem suave dos \u00f3rg\u00e3os abdominais;<\/p>\n\n\n\n

\u2022 al\u00edvio das dores nas regi\u00f5es tor\u00e1cica e lombar da coluna;<\/p>\n\n\n\n

\u2022 normaliza\u00e7\u00e3o da fun\u00e7\u00e3o reprodutiva do organismo;<\/p>\n\n\n\n

\u2022 fortalecimento dos m\u00fasculos das costas;<\/p>\n\n\n\n

\u2022 al\u00edvio do cansa\u00e7o e da tens\u00e3o muscular;<\/p>\n\n\n\n

\u2022 elimina\u00e7\u00e3o de pensamentos negativos e preenchimento com energia positiva.<\/p>\n\n\n\n

As contraindica\u00e7\u00f5es para realizar posturas torcidas do hatha yoga incluem opera\u00e7\u00f5es e les\u00f5es recentes na coluna, osteocondrose em est\u00e1gio agudo e complica\u00e7\u00f5es individuais poss\u00edveis durante a gravidez. Portanto, antes de come\u00e7ar as aulas, \u00e9 aconselh\u00e1vel consultar um m\u00e9dico para n\u00e3o causar dano ao seu corpo ou ao desenvolvimento do beb\u00ea.<\/p>\n\n\n\n

Durante os exerc\u00edcios de tor\u00e7\u00e3o, ocorre o alongamento dos m\u00fasculos das costas<\/a>, o que \u00e9 um processo natural e seguro quando feito corretamente. A rota\u00e7\u00e3o da coluna deve ocorrer na regi\u00e3o tor\u00e1cica em um \u00e2ngulo de 30-40 graus; aplicar for\u00e7a com as m\u00e3os para uma rota\u00e7\u00e3o m\u00e1xima do corpo \u00e9 perigoso e prejudicial \u00e0 sa\u00fade.<\/p>\n\n\n\n

\"Asanas<\/figure>\n\n\n\n

Conjunto de exerc\u00edcios<\/h3>\n\n\n\n

A pr\u00e1tica de ioga inclui asanas com tor\u00e7\u00f5es, que s\u00e3o f\u00e1ceis de fazer durante a gravidez e ben\u00e9ficas para futuras m\u00e3es. Antes de iniciar os exerc\u00edcios, \u00e9 feito um pequeno aquecimento para os m\u00fasculos e ligamentos. Durante as atividades, \u00e9 importante prestar aten\u00e7\u00e3o \u00e0s sensa\u00e7\u00f5es no corpo e ao pr\u00f3prio bem-estar. Se sentir desconforto, \u00e9 indicado interromper a execu\u00e7\u00e3o da asana.<\/p>\n\n\n\n

Utkata Konasana (Posi\u00e7\u00e3o da Deusa):<\/h4>\n\n\n\n

Afaste os p\u00e9s a cerca de um metro de dist\u00e2ncia, agache-se ligeiramente e mantenha os quadris em uma posi\u00e7\u00e3o onde as coxas estejam horizontais. Incline o corpo para frente e fa\u00e7a pequenas tor\u00e7\u00f5es para um lado e para o outro, ao mesmo tempo pressionando os joelhos com as m\u00e3os e empurrando-os alternadamente para tr\u00e1s.<\/p>\n\n\n\n

Varia\u00e7\u00f5es de Prasarita Padottanasana (postura de \u00e2ngulo amplo com inclina\u00e7\u00e3o para a frente):<\/h4>\n\n\n\n

Coloque os p\u00e9s o mais afastados poss\u00edvel ao longo do tapete, incline-se para frente apoiando-se nos bra\u00e7os retos, nesta posi\u00e7\u00e3o:<\/p>\n\n\n\n

\u2022 levante o bra\u00e7o direito para cima, girando o corpo para segui-lo, coloque-o no tapete e repita o exerc\u00edcio para o outro lado, levantando o bra\u00e7o esquerdo;<\/p>\n\n\n\n

\u2022 coloque a m\u00e3o direita no p\u00e9 esquerdo, levante a m\u00e3o esquerda e fa\u00e7a uma tor\u00e7\u00e3o para a esquerda, troque a posi\u00e7\u00e3o das m\u00e3os e gire para o lado direito com o bra\u00e7o direito levantado.<\/p>\n\n\n\n

Varia\u00e7\u00f5es da Parivrtta Virasana (Postura do Her\u00f3i com Tor\u00e7\u00e3o), que s\u00e3o realizadas durante a gravidez com as pernas afastadas para acomodar confortavelmente o abd\u00f4men:<\/p>\n\n\n\n

Sente-se no tapete, a perna esquerda dobrada \u00e0 frente do corpo, com o calcanhar o mais pr\u00f3ximo poss\u00edvel do per\u00edneo, a coxa da perna direita afastada para tr\u00e1s atr\u00e1s do quadril:<\/p>\n\n\n\n

\u2022 fa\u00e7a uma tor\u00e7\u00e3o do tronco para a direita, apoiando os dedos de ambas as m\u00e3os no tapete aos lados do corpo, mantendo a posi\u00e7\u00e3o por 2-3 ciclos respirat\u00f3rios;<\/p>\n\n\n\n

\u2022 colocando o p\u00e9 direito no tapete \u00e0 frente do p\u00e9 esquerdo, apoie-se com a m\u00e3o esquerda no ch\u00e3o atr\u00e1s da coxa esquerda e abrace o joelho da perna direita com a m\u00e3o direita, fazendo uma tor\u00e7\u00e3o para a esquerda. A coroa da cabe\u00e7a nesse caso se direciona para cima, o abd\u00f4men fica aberto e acomodado confortavelmente entre as coxas, o olhar por cima do ombro direito.<\/p>\n\n\n\n

Em seguida, repita os exerc\u00edcios para o outro lado.<\/p>\n\n\n\n

Tor\u00e7\u00e3o feita a partir de Marjariasana (Postura do Gato<\/a>):<\/h4>\n\n\n\n

Os joelhos na largura dos ombros, os dedos dos p\u00e9s apoiados no tapete. Coloque a m\u00e3o direita no tapete, tocando a superf\u00edcie com o ombro, coloque a m\u00e3o esquerda por tr\u00e1s das costas e a palma na parte interna da coxa direita. Mantenha a posi\u00e7\u00e3o por 3-5 ciclos respirat\u00f3rios. Repita o exerc\u00edcio com a m\u00e3o esquerda deitada no tapete.<\/p>\n\n\n\n

Negligenciar as regras de seguran\u00e7a em posturas de tor\u00e7\u00e3o pode exacerbar doen\u00e7as existentes da coluna vertebral, comprimir termina\u00e7\u00f5es nervosas e prejudicar a sa\u00fade. A pr\u00e1tica de asanas de tor\u00e7\u00e3o \u00e9 ben\u00e9fica quando realizada sob a orienta\u00e7\u00e3o de um instrutor, seguindo cuidadosamente as instru\u00e7\u00f5es dos videocursos<\/a>.<\/p>\n\n\n\n

\"Asanas<\/figure>\n","protected":false},"excerpt":{"rendered":"

Poses de Tor\u00e7\u00e3o no Yoga As asanas de tor\u00e7\u00e3o ocupam um lugar especial na pr\u00e1tica do yoga, pois sua execu\u00e7\u00e3o exige cuidado e movimentos suaves…<\/p>\n","protected":false},"author":11,"featured_media":6583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685,688],"tags":[],"class_list":["post-9819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nTor\u00e7\u00f5es na ioga - asanas para gestantes | Momslab<\/title>\n<meta name=\"description\" content=\"A pr\u00e1tica di\u00e1ria de ioga com tor\u00e7\u00f5es pode trazer resultados positivos significativos para a sa\u00fade da gestante. 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