{"id":9845,"date":"2020-11-26T22:50:39","date_gmt":"2020-11-26T19:50:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1260"},"modified":"2025-06-01T03:02:56","modified_gmt":"2025-06-01T00:02:56","slug":"yoga-e-exercicios-femininos-durante-tpm","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/yoga-e-exercicios-femininos-durante-tpm\/","title":{"rendered":"\u00c9 prejudicial a ioga durante a TPM e menstrua\u00e7\u00e3o"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Asanas durante a s\u00edndrome pr\u00e9-menstrual<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cada mulher sente a TPM de maneira diferente. Algumas ficam apenas desanimadas, outras nervosas e irritadas, enquanto outras sentem dores nos seios e no abd\u00f4men. Os sintomas podem surgir individualmente ou \u00e0s vezes &#8220;em equipe&#8221;. A ioga durante a TPM ou ioga durante a menstrua\u00e7\u00e3o deve ser relaxante e muito confort\u00e1vel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aten\u00e7\u00e3o! Se voc\u00ea estiver se sentindo muito mal, e seus sintomas de TPM n\u00e3o se parecem com seu estado normal &#8211; consulte um m\u00e9dico imediatamente. Assim, voc\u00ea pode detectar problemas s\u00e9rios de sa\u00fade feminina em est\u00e1gio inicial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, se os sintomas forem moderados, podemos tentar melhorar nosso estado com a ajuda da ioga. Tamb\u00e9m responderemos \u00e0 pergunta &#8211; \u00e9 poss\u00edvel praticar ioga durante a TPM, se n\u00e3o houver altera\u00e7\u00f5es de sa\u00fade.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg\" alt=\"Ioga e mulher: pr\u00e1ticas durante a TPM\" class=\"wp-image-6784\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Ioga e menstrua\u00e7\u00e3o &#8211; sim ou n\u00e3o?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o podemos dizer um \u00abn\u00e3o\u00bb universal estrito para as mulheres durante a menstrua\u00e7\u00e3o. Se voc\u00ea se sente bem, n\u00e3o deve haver raz\u00f5es para mudar sua pr\u00e1tica habitual. Ao praticar, \u00e9 importante considerar alguns nuances dependendo de: intensidade do fluxo, se voc\u00ea tem energia para realizar as posturas usuais, estado emocional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se a condi\u00e7\u00e3o estiver pior, recomendamos adiar a pr\u00e1tica ou modificar os exerc\u00edcios de acordo com suas necessidades.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algumas mulheres sentem a aproxima\u00e7\u00e3o da menstrua\u00e7\u00e3o, seja uma semana antes, ou um ou dois dias antes. Durante esse per\u00edodo, \u00e9 poss\u00edvel ajudar-se com posturas espec\u00edficas para reduzir o desconforto, caso:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>haja incha\u00e7o, constipa\u00e7\u00e3o, posturas com pequenas tor\u00e7\u00f5es em posi\u00e7\u00e3o sentada podem ajudar;<\/li>\n\n\n\n<li>se houver dor de cabe\u00e7a ou irrita\u00e7\u00e3o &#8211; use posturas relaxantes com inclina\u00e7\u00f5es e extens\u00f5es;<\/li>\n\n\n\n<li>estresse e cansa\u00e7o &#8211; al\u00e9m das posturas, a pr\u00e1tica de pranayama pode ajudar a oxigenar o c\u00e9rebro e aumentar a energia.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg\" alt=\"Ioga e mulher: pr\u00e1ticas durante a TPM\" class=\"wp-image-6783\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">O que mais fazer e como aliviar a SPM:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; cuide da dieta, por exemplo, mantendo um di\u00e1rio alimentar durante o per\u00edodo de SPM; se tiver problemas de incha\u00e7o digestivo, reduza o consumo de alimentos que produzem gases &#8211; como leguminosas, refrigerantes, etc.;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; tente ir para a cama mais cedo para restaurar completamente as energias do corpo<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; se poss\u00edvel, evite planejar eventos que causam estresse &#8211; um caf\u00e9 com uma amiga, sim, mas uma longa fila no cart\u00f3rio, deixe para depois.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Ioga para SPM: <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi-dla-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas<\/a> para problemas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea se sentir capaz de realizar as posturas, algumas delas podem ajudar a aliviar a dor e dissipar pensamentos tristes. Voc\u00ea pode escolher realizar apenas uma ou combin\u00e1-las em uma curta sequ\u00eancia:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Para problemas digestivos e incha\u00e7os, experimente realizar asanas que ativem suavemente os m\u00fasculos abdominais &#8211; Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Se houver tens\u00e3o e estresse, dor de cabe\u00e7a ou incha\u00e7o &#8211; Shavasana, Supta Baddha Konasana;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Antes do in\u00edcio da menstrua\u00e7\u00e3o, experimente uma postura onde a p\u00e9lvis \u00e9 elevada acima do n\u00edvel do cora\u00e7\u00e3o &#8211; Sarvangasana, Halasana, Adho Mukha Svanasana.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg\" alt=\"Ioga e mulher: pr\u00e1ticas durante a TPM\" class=\"wp-image-6786\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Se a menstrua\u00e7\u00e3o come\u00e7ou<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Escolha sequ\u00eancias antiestresse, lentas e calmantes. As posturas de abertura da p\u00e9lvis funcionam bem, se a menstrua\u00e7\u00e3o n\u00e3o for muito intensa. Quando houver desconforto, adie temporariamente as posturas invertidas. O mesmo se aplica a tor\u00e7\u00f5es fortes e a tens\u00e3o est\u00e1tica prolongada na regi\u00e3o abdominal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baseie-se apenas no seu estado e nas recomenda\u00e7\u00f5es do m\u00e9dico, se houver problemas mais graves. Posturas leves e exerc\u00edcios de respira\u00e7\u00e3o aliviam o estresse, normalizam a respira\u00e7\u00e3o e o fornecimento de oxig\u00eanio ao corpo, melhoram o fluxo linf\u00e1tico e a circula\u00e7\u00e3o sangu\u00ednea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preste aten\u00e7\u00e3o especial ao seu estado emocional ao praticar ioga durante a menstrua\u00e7\u00e3o &#8211; experimente pr\u00e1ticas meditativas e podcasts sobre o desenvolvimento da aten\u00e7\u00e3o plena. Todos eles est\u00e3o dispon\u00edveis nos programas \u00abMomsLab\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Asanas durante a s\u00edndrome pr\u00e9-menstrual Cada mulher sente a TPM de maneira diferente. Algumas ficam apenas desanimadas, outras nervosas e irritadas, enquanto outras sentem dores&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685,688],"tags":[],"class_list":["post-9845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt","category-yoga-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga durante a TPM - treinos e exerc\u00edcios sem danos<\/title>\n<meta name=\"description\" content=\"Praticar yoga durante a TPM ou yoga durante a menstrua\u00e7\u00e3o pode ajudar a reduzir a dor. 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