![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-yoga-practice-isolated-white-background-concept-healthy-life-natural-balance-body-mental-development_231208-8247-1024x704.jpg\")
<\/figure>\n\n\n\nMenos comum, mas n\u00e3o menos ben\u00e9fica, \u00e9 a pose do gafanhoto. Para iniciantes pode parecer dif\u00edcil:<\/p>\n\n\n\n
- \n
- Deite de bru\u00e7os.<\/li>\n\n\n\n
- Levante as pernas retas para cima, contraindo-as ao m\u00e1ximo.<\/li>\n\n\n\n
- Idealmente, deve-se tentar levantar a parte tor\u00e1cica, de modo que a pose lembre um barco.<\/li>\n<\/ol>\n\n\n\n
Para realizar a asana, \u00e9 importante contrair os gl\u00fateos e as coxas. Para completar a asana, levantamos tamb\u00e9m os bra\u00e7os. Iniciantes podem permanecer na posi\u00e7\u00e3o anterior.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-dhanurasana-pose-white-studio-backgro_1163-2324-1024x682.jpg\")
<\/figure>\n\n\n\nAsanas na posi\u00e7\u00e3o sentada<\/h2>\n\n\n\n
Yoga para gl\u00fateos firmes inclui a pose do \u00e2ngulo. Sente-se e abra as pernas o mais amplamente poss\u00edvel. Certifique-se de que as costas permane\u00e7am retas. Estenda as m\u00e3os at\u00e9 os p\u00e9s (os dedos apontam para cima) e toque os ded\u00f5es dos p\u00e9s. Se a flexibilidade permitir, toque a testa no ch\u00e3o. No entanto, se as costas come\u00e7arem a curvar e voc\u00ea n\u00e3o conseguir mais control\u00e1-las, permane\u00e7a na etapa em que possa “manter” as costas.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/bright-picture-lovely-fitness-instructor-white_11zon-1024x633.jpg\")
<\/figure>\n\n\n\nA postura da borboleta tamb\u00e9m permite alongar a parte interna das coxas e os m\u00fasculos dos gl\u00fateos. Sente-se e, como na varia\u00e7\u00e3o anterior, mantenha a coluna reta. Una as solas dos p\u00e9s \u00e0 sua frente, trazendo os calcanhares o mais pr\u00f3ximo poss\u00edvel do osso p\u00fabico. N\u00e3o deve haver sensa\u00e7\u00f5es desagrad\u00e1veis ou dolorosas. Se houver s\u00ednfise p\u00fabica, coloque um apoio sob os joelhos. Se a postura for confort\u00e1vel, comece a balan\u00e7ar seus joelhos para cima e para baixo suavemente, como o movimento de uma borboleta.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-closed-eyes-meditating-white_231208-13411-1024x683.jpg\")
<\/figure>\n\n\n\nIoga para gl\u00fateos em p\u00e9<\/h2>\n\n\n\n
A postura da cadeira tamb\u00e9m \u00e9 um m\u00e9todo eficaz e seguro para fortalecer n\u00e3o apenas os m\u00fasculos dos gl\u00fateos, mas tamb\u00e9m das coxas e das costas, se os bra\u00e7os forem incorporados.<\/p>\n\n\n\n
Ordem de execu\u00e7\u00e3o:<\/p>\n\n\n\n
– p\u00e9s em uma posi\u00e7\u00e3o est\u00e1vel na largura do quadril;<\/p>\n\n\n\n
– levantamos os bra\u00e7os acima da cabe\u00e7a e inspiramos;<\/p>\n\n\n\n
– gradualmente, ao expirar, abaixamos os bra\u00e7os e nos sentamos ligeiramente at\u00e9 uma posi\u00e7\u00e3o confort\u00e1vel, dobrando levemente os joelhos;<\/p>\n\n\n\n
– o tronco inclinado em cerca de 45 graus, e os bra\u00e7os retos s\u00e3o a continua\u00e7\u00e3o do tronco.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/active-woman-two-different-positions_1163-863-1024x682.jpg\")
<\/figure>\n\n\n\nA parte posterior das coxas tamb\u00e9m \u00e9 bem trabalhada atrav\u00e9s da posi\u00e7\u00e3o do guerreiro:<\/p>\n\n\n\n
– afaste as pernas o m\u00e1ximo poss\u00edvel;<\/p>\n\n\n\n
– gire o tronco para o lado – dobre uma perna no joelho de modo que forme um \u00e2ngulo de 90 graus acima do calcanhar;<\/p>\n\n\n\n
– a perna de tr\u00e1s fica esticada, o m\u00fasculo acima da patela pode ser tensionado, mas o calcanhar n\u00e3o se levanta do ch\u00e3o;<\/p>\n\n\n\n
– levante os bra\u00e7os ao longo do corpo, passando ligeiramente atr\u00e1s da cabe\u00e7a – certifique-se de que a cabe\u00e7a n\u00e3o \n\n\n\n
– o peito est\u00e1 aberto.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-beautiful-young-woman-practicing-yoga_1163-1558-1024x682.jpg\")
<\/figure>\n\n\n\nA ioga para os gl\u00fateos tamb\u00e9m requer exerc\u00edcios compensat\u00f3rios. Por exemplo, c\u00e3o olhando para baixo. Na vers\u00e3o final, o corpo forma um ‘tri\u00e2ngulo’, onde os gl\u00fateos s\u00e3o o ponto mais alto na asana, e o apoio vai para os bra\u00e7os e pernas esticados. Voc\u00ea pode levantar os calcanhares do ch\u00e3o se sentir que n\u00e3o consegue ajustar os bra\u00e7os e as costas em uma linha reta.<\/p>\n\n\n\n
![\"Asanas](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/pregnant-young-woman-doing-prenatal-downward-facing-dog-pose_1163-1695-1-1024x682.jpg\")
<\/figure>\n\n\n\nNos v\u00eddeos tutoriais dos programas \u00abMomsLab\u00bb voc\u00ea encontrar\u00e1 tanto s\u00e9ries completas que abrangem todo o corpo quanto ciclos curtos focados em gl\u00fateos e pernas.<\/p>\n","protected":false},"excerpt":{"rendered":"
Fortalecendo os gl\u00fateos com asanas em posi\u00e7\u00e3o deitada Voc\u00ea sabia que a pose da cobra, certamente familiar a todos, n\u00e3o apenas estica a parte da…<\/p>\n","protected":false},"author":11,"featured_media":6656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685,688],"tags":[],"class_list":["post-9833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"\n
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