{"id":9829,"date":"2020-11-26T20:13:31","date_gmt":"2020-11-26T17:13:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1205"},"modified":"2025-06-01T03:01:10","modified_gmt":"2025-06-01T00:01:10","slug":"padahastasana-pose-da-cegonha-no-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/padahastasana-pose-da-cegonha-no-yoga\/","title":{"rendered":"Asana “Cegonha” no Hatha Yoga"},"content":{"rendered":"\n

No Hatha Yoga, h\u00e1 uma asana chamada ‘postura da gar\u00e7a’ ou Padahastasana. Se voc\u00ea \u00e9 iniciante no yoga ou simplesmente n\u00e3o pratica h\u00e1 muito tempo – esta asana \u00e9 perfeita para voc\u00ea.<\/p>\n\n\n\n

Ali\u00e1s, alguns acreditam que as gr\u00e1vidas n\u00e3o devem praticar esta asana, mas isso n\u00e3o \u00e9 bem assim. As contraindica\u00e7\u00f5es para realizar esta asana s\u00e3o: les\u00f5es na coluna, distens\u00f5es musculares, press\u00e3o arterial elevada, doen\u00e7as cr\u00f4nicas na fase aguda.<\/p>\n\n\n\n

A seguir, contaremos como \u00e9 poss\u00edvel modificar este exerc\u00edcio at\u00e9 para os est\u00e1gios avan\u00e7ados da gravidez.<\/p>\n\n\n\n

E tudo isso porque a asana pode ser realizada em uma vers\u00e3o simples e em uma complexa.<\/p>\n\n\n\n

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

Vamos come\u00e7ar com a vers\u00e3o simples<\/h2>\n\n\n\n
    \n
  1. Fique de p\u00e9 sobre o tapete, coloque os p\u00e9s na largura dos ombros, contraia os gl\u00fateos e endireite as costas.<\/li>\n\n\n\n
  2. Inspire, comece a expirar.<\/li>\n\n\n\n
  3. Enquanto expira, comece a inclinar lentamente o tronco para frente.<\/li>\n<\/ol>\n\n\n\n

    ! Neste momento, preste aten\u00e7\u00e3o ao seu corpo: somente as articula\u00e7\u00f5es do quadril devem dobrar; as pernas e, mais importante, a coluna devem permanecer retas.<\/p>\n\n\n\n

      \n
    1. Ao atingir o n\u00edvel da cintura com o tronco, comece a dobrar gradualmente as costas. Tente pressionar o abd\u00f4men contra as coxas. Se ainda n\u00e3o tiver a flexibilidade necess\u00e1ria, dobre ligeiramente os joelhos, mas de forma que o abd\u00f4men fique sobre as coxas.<\/li>\n\n\n\n
    2. Segure os calcanhares com as m\u00e3os e depois coloque as palmas no ch\u00e3o, de modo que o calcanhar fique entre o polegar e o indicador.<\/li>\n<\/ol>\n\n\n\n

      ! Se n\u00e3o conseguir segurar os calcanhares, tente agarrar os ded\u00f5es dos p\u00e9s com as m\u00e3os. Nos est\u00e1gios iniciais, o mais importante \u00e9 formar a t\u00e9cnica correta; a flexibilidade vir\u00e1 literalmente ap\u00f3s algumas sess\u00f5es.<\/p>\n\n\n\n

        \n
      1. Arqueie as costas, alongue o pesco\u00e7o para poder olhar para a frente. Observe que a curvatura deve come\u00e7ar a partir do c\u00f3ccix, e n\u00e3o da regi\u00e3o tor\u00e1cica ou dos ombros.<\/li>\n\n\n\n
      2. Expire novamente, estenda as costas – a inclina\u00e7\u00e3o deve ser mais profunda.<\/li>\n\n\n\n
      3. Pressione o queixo contra o peito, tente unir ao m\u00e1ximo as omoplatas e pressione o tronco contra as pernas. Voc\u00ea j\u00e1 deve sentir a tens\u00e3o nas pernas e nas costas, mas se sentir um grande desconforto na regi\u00e3o lombar, deve aliviar a carga.<\/li>\n\n\n\n
      4. Se for poss\u00edvel abrir os cotovelos para os lados, fa\u00e7a isso. Agora sua pose lembrar\u00e1 uma cegonha – por isso a asana tem esse nome.<\/li>\n\n\n\n
      5. Mantenha-se na asana por algum tempo e depois volte lentamente \u00e0 posi\u00e7\u00e3o inicial.<\/li>\n<\/ol>\n\n\n\n
        \"Padahastasana:<\/figure>\n\n\n\n

        Esta \u00e9 uma varia\u00e7\u00e3o simples da asana que os iniciantes podem fazer ap\u00f3s alguns treinos.<\/p>\n\n\n\n

        A varia\u00e7\u00e3o avan\u00e7ada de Padahastasana \u00e9 uma continua\u00e7\u00e3o da vers\u00e3o simples e \u00e9 feita a partir da seguinte posi\u00e7\u00e3o: tronco inclinado para a frente, p\u00e9s na largura dos ombros ou at\u00e9 um pouco mais, bra\u00e7os ao longo do corpo. S\u00f3 que agora voc\u00ea n\u00e3o toca a cabe\u00e7a nas pernas, mas tenta posicionar o tronco e os ombros para tr\u00e1s dos joelhos. Se conseguir, agarre as coxas com as m\u00e3os. Provavelmente voc\u00ea sentir\u00e1 um alongamento nas costas, pois a coluna, assim como a parte posterior das coxas, \u00e9 esticada ao m\u00e1ximo nesta asana.<\/p>\n\n\n\n

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

        A postura da cegonha, al\u00e9m de desenvolver flexibilidade e equil\u00edbrio, ajuda a relaxar e aliviar o estresse – at\u00e9 mesmo auxilia aqueles que sofrem de ins\u00f4nia ou enxaqueca, e tamb\u00e9m ajuda nas doen\u00e7as do f\u00edgado e do ba\u00e7o.<\/p>\n\n\n\n

        \u00c9 importante lembrar que a Padahastasana deve ser feita em uma posi\u00e7\u00e3o est\u00e1vel. Os p\u00e9s devem estar firmes, sustentando todo o corpo. Em nossos videoaulas, voc\u00ea pode ver como realizar essa asana corretamente com a m\u00e1xima efic\u00e1cia e seguran\u00e7a para gestantes.<\/p>\n","protected":false},"excerpt":{"rendered":"

        No Hatha Yoga, h\u00e1 uma asana chamada ‘postura da gar\u00e7a’ ou Padahastasana. Se voc\u00ea \u00e9 iniciante no yoga ou simplesmente n\u00e3o pratica h\u00e1 muito tempo…<\/p>\n","protected":false},"author":11,"featured_media":6635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[700,685,688],"tags":[],"class_list":["post-9829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\nPosi\u00e7\u00e3o da Gar\u00e7a na Yoga para Gestantes - Padahastasana no momslab.com<\/title>\n<meta name=\"description\" content=\"A posi\u00e7\u00e3o da gar\u00e7a na yoga \u00e9 indicada para aqueles que est\u00e3o apenas come\u00e7ando suas pr\u00e1ticas. 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