{"id":9825,"date":"2020-11-26T19:57:47","date_gmt":"2020-11-26T16:57:47","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1199"},"modified":"2025-06-01T03:00:40","modified_gmt":"2025-06-01T00:00:40","slug":"poses-simples-de-yoga-posturas-leves-para-gestantes","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/poses-simples-de-yoga-posturas-leves-para-gestantes\/","title":{"rendered":"Poses Simples de Yoga: Posturas Leves para Gestantes"},"content":{"rendered":"\n

Posturas de ioga simples para gestantes<\/h2>\n\n\n\n

As posturas iniciais de yoga n\u00e3o causar\u00e3o dificuldades mesmo para futuras mam\u00e3es que nunca praticaram esportes, pois possuem v\u00e1rias varia\u00e7\u00f5es de dificuldade e s\u00e3o realizadas com o uso de equipamentos que aliviam a carga. Para gr\u00e1vidas com boa prepara\u00e7\u00e3o f\u00edsica<\/a> que praticam gin\u00e1stica oriental<\/a> h\u00e1 um longo tempo, incluir posturas simples como elementos relaxantes e compensat\u00f3rios no complexo di\u00e1rio<\/a> de yoga \u00e9 ben\u00e9fico entre os exerc\u00edcios<\/a> mais dif\u00edceis.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Posturas Simples de Yoga<\/h3>\n\n\n\n

Os movimentos nas \u00e1sanas<\/a> s\u00e3o executados suavemente, respeitando as regras de entrada e sa\u00edda segura das posturas. Caso sinta desconforto, \u00e9 recomend\u00e1vel interromper os exerc\u00edcios. A posi\u00e7\u00e3o correta do corpo nas posturas f\u00e1ceis de yoga \u00e9 mostrada nas fotos.<\/p>\n\n\n\n

Shavasana (Postura do Cad\u00e1ver)<\/h4>\n\n\n\n

A primeira asana no yoga para relaxamento do corpo<\/a>, ajudando a restaurar a respira\u00e7\u00e3o e descansar ap\u00f3s a pr\u00e1tica, acalmar-se e liberar a mente de pensamentos desnecess\u00e1rios:<\/p>\n\n\n\n

Deite-se de costas, com os bra\u00e7os esticados para o lado longe do corpo e coloque uma pequena almofada sob os joelhos. Se deitar de costas n\u00e3o for confort\u00e1vel, pode-se deitar de lado e apertar uma almofada entre as coxas para reduzir a carga no abd\u00f4men ou dobrar uma perna no joelho, colocando-a na almofada sobre a outra perna.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Jathara Parivartanasana (Posi\u00e7\u00e3o de giro do abd\u00f4men)<\/h4>\n\n\n\n

\u00c9 realizada a partir de Shavasana e serve para estabilizar o funcionamento do sistema digestivo, ajudando durante a exacerba\u00e7\u00e3o de doen\u00e7as gastroenterol\u00f3gicas:<\/p>\n\n\n\n

Na posi\u00e7\u00e3o deitada de costas com os bra\u00e7os estendidos na linha dos ombros, coloque as pernas unidas para o lado do corpo. Colocar uma almofada entre as coxas \u00e9 confort\u00e1vel. As pernas devem ser giradas em um \u00e2ngulo confort\u00e1vel para o estado atual de sa\u00fade e est\u00e1gio da gravidez.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Virabhadrasana I (Postura do Guerreiro)<\/h4>\n\n\n\n

Fortalece as pernas e desenvolve o senso de equil\u00edbrio, facilita a respira\u00e7\u00e3o ao abrir o peito, ajuda a concentrar-se:<\/p>\n\n\n\n

Dando um passo largo ao longo do tapete, dobre a perna da frente no joelho, estique a perna de tr\u00e1s e coloque-a nos dedos dos p\u00e9s. Una as palmas das m\u00e3os levantadas sobre a cabe\u00e7a com os bra\u00e7os retos, tentando manter as costas retas e abrir o peito ao m\u00e1ximo.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Marjariasana (Postura do Gato<\/a>)<\/h4>\n\n\n\n

Ajuda nas dores nas costas e pesco\u00e7o, tem um efeito suave de massagem sobre os \u00f3rg\u00e3os abdominais, melhorando o seu funcionamento. A pr\u00e1tica do exerc\u00edcio ap\u00f3s o parto ajuda a “encolher” a barriga e a devolver a esbelteza \u00e0 figura:<\/p>\n\n\n\n

Fique de joelhos, apoiando-se no tapete com as canelas, dedos dos p\u00e9s e palmas das m\u00e3os dos bra\u00e7os esticados. Ao inspirar, arredonde as costas, baixando a cabe\u00e7a entre os bra\u00e7os, ao expirar curve-se em dire\u00e7\u00e3o ao ch\u00e3o, levantando a coroa da cabe\u00e7a para cima.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Adho Mukha Svanasana (Postura do Cachorro com Cabe\u00e7a para Baixo)<\/h4>\n\n\n\n

Ajuda a alongar suavemente o corpo, fortalecendo os m\u00fasculos das pernas e tornozelos. Realizar a postura diariamente no final do dia ajuda a aliviar o cansa\u00e7o e a tens\u00e3o:<\/p>\n\n\n\n

Ao inclinar-se, posicione o corpo em um \u00e2ngulo sobre o tapete, cujos lados retos s\u00e3o representados pelos bra\u00e7os e pernas esticados. Para os iniciantes, dominar a postura cl\u00e1ssica \u00e9 bastante dif\u00edcil, por isso voc\u00ea pode facilitar a execu\u00e7\u00e3o da asana com os seguintes m\u00e9todos:<\/p>\n\n\n\n

\u2022 Apoie-se nos dedos dos p\u00e9s, dobrando os joelhos e levantando os calcanhares do ch\u00e3o;<\/p>\n\n\n\n

\u2022 Comece realizando o exerc\u00edcio com a inclina\u00e7\u00e3o parcial em dire\u00e7\u00e3o a uma cadeira ou outro suporte, colocando as m\u00e3os esticadas sobre ele.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

Malasana (Postura da Guirlanda)<\/h4>\n\n\n\n

Recomendada para aliviar dores na regi\u00e3o lombar e reduzir dep\u00f3sitos de gordura na parte inferior do corpo:<\/p>\n\n\n\n

Afastando as pernas ao longo do tapete a uma dist\u00e2ncia de cerca de um metro, agache-se profundamente com as m\u00e3os em posi\u00e7\u00e3o de namast\u00ea. Permane\u00e7a na pose por 3-5 ciclos respirat\u00f3rios, tentando manter as costas retas e respirar calmamente.<\/p>\n\n\n\n

Nessa posi\u00e7\u00e3o, fa\u00e7a um exerc\u00edcio para os m\u00fasculos do assoalho p\u00e9lvico, que melhora a circula\u00e7\u00e3o sangu\u00ednea nos \u00f3rg\u00e3os da pelve, prevenindo estagna\u00e7\u00f5es de sangue e o surgimento de doen\u00e7as ginecol\u00f3gicas:<\/p>\n\n\n\n

Ao inspirar, contraia os m\u00fasculos do per\u00edneo, e ao expirar, relaxe-os, realizando esta gin\u00e1stica em diferentes ritmos. Voc\u00ea pode come\u00e7ar no ritmo de uma respira\u00e7\u00e3o calma, depois alternar a contra\u00e7\u00e3o e o relaxamento dos m\u00fasculos o mais r\u00e1pido poss\u00edvel, sem vincul\u00e1-los \u00e0 entrada – expira\u00e7\u00e3o.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

A import\u00e2ncia de realizar poses leves diariamente<\/h3>\n\n\n\n

Ao dominar o yoga com asanas simples, \u00e9 \u00fatil aprender simultaneamente a respira\u00e7\u00e3o correta<\/a>, sem a qual a pr\u00e1tica oriental n\u00e3o estaria completa. As t\u00e9cnicas respirat\u00f3rias yoguicas contribuem para a oxigena\u00e7\u00e3o de \u00f3rg\u00e3os e tecidos, potencializam os efeitos positivos dos exerc\u00edcios, melhoram o metabolismo<\/a> e ajudam a futura m\u00e3e a aliviar a dor durante as contra\u00e7\u00f5es e o parto.<\/p>\n\n\n\n

\"Poses<\/figure>\n\n\n\n

As primeiras posturas no hatha yoga ensinam as gr\u00e1vidas a ouvir seus pr\u00f3prios corpos e suas necessidades, preparam os m\u00fasculos e ligamentos para outras asanas, melhoram o bem-estar e o humor, e d\u00e3o for\u00e7a para as tarefas di\u00e1rias. O efeito positivo que os elementos simples do yoga t\u00eam sobre o corpo torna necess\u00e1rio o seu uso di\u00e1rio e a posterior inclus\u00e3o no treino de n\u00edvel mais avan\u00e7ado<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Posturas de ioga simples para gestantes As posturas iniciais de yoga n\u00e3o causar\u00e3o dificuldades mesmo para futuras mam\u00e3es que nunca praticaram esportes, pois possuem v\u00e1rias…<\/p>\n","protected":false},"author":11,"featured_media":6619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685,688],"tags":[],"class_list":["post-9825","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nPosi\u00e7\u00f5es f\u00e1ceis de yoga com fotos para gestantes - asanas simples<\/title>\n<meta name=\"description\" content=\"Na yoga, existem posi\u00e7\u00f5es leves adequadas para os \u00faltimos est\u00e1gios da gravidez e para iniciantes que nunca tiveram contato com gin\u00e1stica oriental. 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