{"id":9827,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-06-01T03:00:57","modified_gmt":"2025-06-01T00:00:57","slug":"bhujangasana-pose-do-dragao","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/bhujangasana-pose-do-dragao\/","title":{"rendered":"Bhujangasana, ou pose do Drag\u00e3o"},"content":{"rendered":"\n

Na hatha yoga, h\u00e1 uma asana ideal para jovens m\u00e3es: ela ajuda a aliviar a fadiga, melhora o estado dos \u00f3rg\u00e3os p\u00e9lvicos e reduz o n\u00edvel de estresse. Interessante? Com certeza!<\/p>\n\n\n\n

Essa \u00e9 a Bhujangasana, ou pose do Drag\u00e3o. Voc\u00ea tamb\u00e9m pode conhec\u00ea-la como pose da Cobra ou pose da Serpente. Mas a ess\u00eancia e a t\u00e9cnica s\u00e3o id\u00eanticas, o principal \u00e9 lembrar que a partir do terceiro m\u00eas de gravidez \u00e9 contraindicada! E se voc\u00ea \u00e9 uma nova m\u00e3e, essa asana \u00e9 perfeita para voc\u00ea.<\/p>\n\n\n\n

O exerc\u00edcio pode ser realizado em duas varia\u00e7\u00f5es – simples e complexa. Vamos come\u00e7ar com a simples, para iniciantes.<\/p>\n\n\n\n

Primeiro de tudo – n\u00e3o se esque\u00e7a de aquecer. Se sua coluna n\u00e3o est\u00e1 preparada para exerc\u00edcios focados em alongamento e flexibilidade, comece com a vers\u00e3o simplificada – Ardha Bhujangasana, ou meia-cobra.<\/p>\n\n\n\n

\"Bhujangasana:<\/figure>\n\n\n\n

T\u00e9cnica de execu\u00e7\u00e3o de Bhujangasana<\/h2>\n\n\n\n
    \n
  1. Deite-se no tapete com o rosto voltado para baixo.<\/li>\n\n\n\n
  2. Estenda as pernas, junte os p\u00e9s, estique os dedos dos p\u00e9s, mantenha os joelhos ligeiramente tensos.<\/li>\n\n\n\n
  3. Dobre os cotovelos, coloque as m\u00e3os no ch\u00e3o sob os ombros, transferindo o peso para as palmas. As m\u00e3os devem estar aproximadamente na largura dos ombros.<\/li>\n\n\n\n
  4. Inspire e levante o tronco, sem estender completamente os cotovelos. Neste momento, certifique-se de que o osso p\u00fabico esteja pressionado contra o ch\u00e3o.<\/li>\n\n\n\n
  5. O tronco se estica para frente, os bra\u00e7os est\u00e3o ligeiramente dobrados nos cotovelos, e o pesco\u00e7o est\u00e1 direcionado para frente e um pouco para cima.<\/li>\n\n\n\n
  6. Mantenha-se nesta posi\u00e7\u00e3o e fa\u00e7a algumas respira\u00e7\u00f5es calmas.<\/li>\n\n\n\n
  7. Com a pr\u00f3xima inspira\u00e7\u00e3o, estenda completamente os bra\u00e7os, levante o tronco, mantendo o osso p\u00fabico ainda pressionado ao ch\u00e3o, arqueie a lombar e a parte superior do peito.<\/li>\n\n\n\n
  8. Contraia os gl\u00fateos e arqueie mais a lombar e a parte superior do peito, levando a cabe\u00e7a para tr\u00e1s.<\/li>\n\n\n\n
  9. Permane\u00e7a um tempo nessa pose, respire e saia da posi\u00e7\u00e3o gradualmente.<\/li>\n<\/ol>\n\n\n\n

    O mais importante a lembrar ao praticar Bhujangasana: n\u00e3o levante o osso p\u00fabico do ch\u00e3o e n\u00e3o puxe os ombros em dire\u00e7\u00e3o \u00e0s orelhas. Os ombros e os cotovelos devem ser levados para tr\u00e1s, e o pesco\u00e7o deve se estender para cima.<\/p>\n\n\n\n

    Lembre-se: se voc\u00ea nunca praticou ioga antes, prepare a coluna vertebral para o esfor\u00e7o. Fa\u00e7a o exerc\u00edcio dentro das suas capacidades f\u00edsicas, sem chegar a sentir dor forte nos m\u00fasculos ou articula\u00e7\u00f5es.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    N\u00edvel Avan\u00e7ado: Bhujangasana para Experientes<\/h2>\n\n\n\n

    A ess\u00eancia da asana para m\u00e3es jovens permanece a mesma, mas \u00e9 necess\u00e1rio adicionar o cruzamento dos p\u00e9s: tente executar a asana trocando as pernas de lugar. Isso n\u00e3o s\u00f3 ajudar\u00e1 a desenvolver os m\u00fasculos, mas tamb\u00e9m permitir\u00e1 determinar se voc\u00ea tem escoliose.<\/p>\n\n\n\n

    A segunda varia\u00e7\u00e3o da postura avan\u00e7ada \u00e9 com tor\u00e7\u00e3o. Ao inspirar, gire o tronco para a direita, ao expirar retorne o tronco \u00e0 posi\u00e7\u00e3o inicial e, em seguida, repita a tor\u00e7\u00e3o para o lado esquerdo.<\/p>\n\n\n\n

    Benef\u00edcios da Asana<\/h2>\n\n\n\n

    Como mencionamos no in\u00edcio, a postura do Drag\u00e3o ajuda a reduzir o n\u00edvel de estresse. Al\u00e9m disso, tem um efeito positivo sobre os rins, nos \u00f3rg\u00e3os da pelve, promove a flexibilidade da coluna vertebral e desenvolve os m\u00fasculos dos bra\u00e7os.<\/p>\n\n\n\n

    \"Bhujangasana:<\/figure>\n\n\n\n

    Tamb\u00e9m h\u00e1 contraindica\u00e7\u00f5es:<\/h2>\n\n\n\n
      \n
    • em primeiro lugar, gravidez (acima de tr\u00eas meses) e menstrua\u00e7\u00e3o;<\/li>\n\n\n\n
    • ci\u00e1tica;<\/li>\n\n\n\n
    • lordoses, h\u00e9rnias, deslocamento de discos intervertebrais;<\/li>\n\n\n\n
    • doen\u00e7as graves dos \u00f3rg\u00e3os abdominais;<\/li>\n\n\n\n
    • Se voc\u00ea tiver problemas com a tireoide, \u00e9 poss\u00edvel realizar a asana, mas evite inclinar a cabe\u00e7a para tr\u00e1s.<\/li>\n<\/ul>\n\n\n\n

      Em nossos videoaulas, voc\u00ea pode ver a t\u00e9cnica correta para realizar a postura do Drag\u00e3o, ou Bhujangasana.<\/p>\n\n\n\n

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

      Na hatha yoga, h\u00e1 uma asana ideal para jovens m\u00e3es: ela ajuda a aliviar a fadiga, melhora o estado dos \u00f3rg\u00e3os p\u00e9lvicos e reduz o…<\/p>\n","protected":false},"author":11,"featured_media":6627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700,688],"tags":[],"class_list":["post-9827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt","category-yoga-pt"],"yoast_head":"\nPostura do Drag\u00e3o na Yoga com foto - postura da cobra bhujangasana<\/title>\n<meta name=\"description\" content=\"Na tradu\u00e7\u00e3o do s\u00e2nscrito, Bhujangasana \u00e9 a postura do Drag\u00e3o ou da Serpente, muitas vezes esta asana tamb\u00e9m \u00e9 chamada de postura da Cobra. 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