{"id":9851,"date":"2020-11-27T12:57:06","date_gmt":"2020-11-27T09:57:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1291"},"modified":"2025-06-01T03:03:39","modified_gmt":"2025-06-01T00:03:39","slug":"yoga-no-aviao-asanas-para-gestantes","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/yoga-no-aviao-asanas-para-gestantes\/","title":{"rendered":"Yoga no avi\u00e3o: asanas para gestantes"},"content":{"rendered":"\n

Exerc\u00edcio de yoga durante o voo<\/h2>\n\n\n\n

Podem gr\u00e1vidas viajar? Podem e, possivelmente, at\u00e9 devem! Emo\u00e7\u00f5es positivas e novas experi\u00eancias s\u00e3o extremamente importantes para a futura m\u00e3e. No entanto, a quest\u00e3o de saber se os voos s\u00e3o permitidos deve ser decidida com o m\u00e9dico, j\u00e1 que a gravidez \u00e9 diferente para cada mulher. Em geral, no segundo trimestre, com uma gravidez normal, os ginecologistas n\u00e3o hesitam em deixar suas pacientes viajarem se necess\u00e1rio voar. E, a prop\u00f3sito, n\u00e3o consideram o voo de avi\u00e3o um motivo para mudar o reg<\/a>ime<\/a> de treinos<\/a> habitual, apenas \u00e9 necess\u00e1rio selecionar exerc\u00edcios especiais para a pr\u00e1tica de yoga durante o voo. Ent\u00e3o, o que \u00e9 preciso saber sobre as regras do voo e como compensar a falta de pr\u00e1tica di\u00e1ria completa?<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Regras de voo seguro para a futura mam\u00e3e<\/h3>\n\n\n\n

\u2022 Ao se preparar, n\u00e3o se esque\u00e7a de que para evitar a forma\u00e7\u00e3o de co\u00e1gulos nos vasos das pernas, \u00e9 necess\u00e1rio adquirir meias ou meias especiais.<\/p>\n\n\n\n

\u2022 O estresse n\u00e3o \u00e9 necess\u00e1rio para as futuras mam\u00e3es: para n\u00e3o se desgastar na correria e na pressa, \u00e9 importante planejar adequadamente a prepara\u00e7\u00e3o e chegar ao aeroporto com anteced\u00eancia.<\/p>\n\n\n\n

\u2022 N\u00e3o fique nervosa em rela\u00e7\u00e3o \u00e0 radia\u00e7\u00e3o do scanner (muitas t\u00eam medo de prejudicar o beb\u00ea dessa forma). O m\u00e9todo de inspe\u00e7\u00e3o manual continua dispon\u00edvel e as gestantes t\u00eam o direito inalien\u00e1vel de escolh\u00ea-lo.<\/p>\n\n\n\n

\u2022 N\u00e3o h\u00e1 necessidade de se envergonhar de pedir ajuda. Por exemplo, ao retirar a bagagem, \u00e9 l\u00f3gico pedir a homens pr\u00f3ximos para pegar a mala da esteira. Como a pr\u00e1tica mostra, a maioria das pessoas \u00e9 muito educada com gestantes e responde com alegria aos pedidos.<\/p>\n\n\n\n

\u2022 No avi\u00e3o, \u00e9 melhor escolher um assento no corredor para ter facilidade de acesso ao banheiro e tamb\u00e9m para se levantar e se mover mais facilmente.<\/p>\n\n\n\n

\u2022 Seguindo a recomenda\u00e7\u00e3o anterior, beber mais \u00e1gua para evitar a desidrata\u00e7\u00e3o n\u00e3o ser\u00e1 um problema.<\/p>\n\n\n\n

\"Yoga<\/figure>\n\n\n\n

Voar n\u00e3o \u00e9 motivo para pular o treino: lista de exerc\u00edcios de ioga no avi\u00e3o<\/h3>\n\n\n\n

Os especialistas recomendam durante o voo uma pequena lista de exerc\u00edcios de hatha ioga que n\u00e3o requerem muito espa\u00e7o:<\/p>\n\n\n\n

\u2022 rota\u00e7\u00f5es da cabe\u00e7a;<\/p>\n\n\n\n

\u2022 uma das modifica\u00e7\u00f5es da sequ\u00eancia “gato-vaca” (marjariasana \u2013 goasana);<\/p>\n\n\n\n

\u2022 posi\u00e7\u00e3o “tornozelos-joelhos” sentado;<\/p>\n\n\n\n

\u2022 rota\u00e7\u00f5es dos tornozelos;<\/p>\n\n\n\n

\u2022 exerc\u00edcios para os m\u00fasculos do assoalho p\u00e9lvico.<\/p>\n\n\n\n

O primeiro exerc\u00edcio serve para aliviar a tens\u00e3o no pesco\u00e7o e a rigidez nos m\u00fasculos dos ombros. Ao execut\u00e1-lo, \u00e9 necess\u00e1rio endireitar a coluna, abrir e abaixar os ombros e colocar as m\u00e3os sobre as coxas. A partir dessa posi\u00e7\u00e3o, de olhos fechados e relaxado, \u00e9 preciso lentamente fazer algumas rota\u00e7\u00f5es com a cabe\u00e7a: primeiro \u00e0 direita, depois \u00e0 esquerda. \u00c9 importante mover-se com muita suavidade e prestar aten\u00e7\u00e3o \u00e0s sensa\u00e7\u00f5es: desconforto em qualquer ponto \u00e9 motivo para permanecer na posi\u00e7\u00e3o e respirar um pouco. Claro, n\u00e3o se trata de superar sensa\u00e7\u00f5es dolorosas.<\/p>\n\n\n\n

Para executar a segunda postura, sente-se na borda do assento e adote uma posi\u00e7\u00e3o semelhante \u00e0 posi\u00e7\u00e3o inicial do exerc\u00edcio anterior. A coluna deve estar reta, os ombros abertos e as m\u00e3os posicionadas sobre as coxas. Ap\u00f3s uma inspira\u00e7\u00e3o profunda, curve a coluna ao expirar. Ao inspirar, retorne \u00e0 posi\u00e7\u00e3o inicial, e na pr\u00f3xima expira\u00e7\u00e3o, curve novamente as costas. A respira\u00e7\u00e3o deve ser lenta e o exerc\u00edcio pode ser repetido por 10 a 15 respira\u00e7\u00f5es.<\/p>\n\n\n\n

O terceiro exerc\u00edcio \u00e9 necess\u00e1rio para alongar a articula\u00e7\u00e3o do quadril e \u00e9 realizado assim. Sentando-se na borda do assento, dobre o joelho direito e coloque o tornozelo sobre a parte superior do joelho da perna esquerda. Mantenha essa posi\u00e7\u00e3o por cinco ciclos respirat\u00f3rios, depois repita do outro lado. \u00c9 importante prestar aten\u00e7\u00e3o \u00e0 respira\u00e7\u00e3o, que deve ser calma e uniforme. Um erro comum no exerc\u00edcio \u00e9 a curvatura das costas: \u00e9 importante mant\u00ea-las retas.<\/p>\n\n\n\n

No pen\u00faltimo exerc\u00edcio, que serve para melhorar a circula\u00e7\u00e3o sangu\u00ednea, as pernas s\u00e3o afastadas na largura dos ombros e os tornozelos s\u00e3o girados cinco vezes para um lado e cinco vezes para o outro. Tamb\u00e9m pode-se levantar algumas vezes na ponta dos p\u00e9s e depois descer lentamente de volta aos calcanhares.<\/p>\n\n\n\n

Finalmente, exerc\u00edcio para os m\u00fasculos do assoalho p\u00e9lvico<\/a>, que ajuda em casos de incontin\u00eancia e ensina o uso correto dos m\u00fasculos durante o parto. Os m\u00fasculos do assoalho p\u00e9lvico podem ser sentidos ao tossir um pouco. O exerc\u00edcio em si consiste em alternar entre contrair e relaxar esses m\u00fasculos. \u00c9 importante garantir que o abd\u00f4men n\u00e3o fique tenso durante a execu\u00e7\u00e3o. Na primeira etapa, os m\u00fasculos s\u00e3o contra\u00eddos na inspira\u00e7\u00e3o e relaxados na expira\u00e7\u00e3o. Na segunda etapa, os movimentos s\u00e3o acelerados sem conex\u00e3o com a respira\u00e7\u00e3o. Na terceira, o processo \u00e9, pelo contr\u00e1rio, desacelerado: cada parte \u00e9 realizada em cinco a sete contagens. Na fase final, o exerc\u00edcio \u00e9 ligeiramente complicado: na inspira\u00e7\u00e3o, os m\u00fasculos s\u00e3o contra\u00eddos, na expira\u00e7\u00e3o s\u00e3o mantidos contra\u00eddos, na pr\u00f3xima inspira\u00e7\u00e3o s\u00e3o contra\u00eddos ainda mais e, na expira\u00e7\u00e3o, relaxados. Ao realizar lentamente, \u00e9 preciso observar o processo de relaxamento: n\u00e3o \u00e9 necess\u00e1rio relaxar de repente, \u00e9 preciso soltar os m\u00fasculos bem suavemente.<\/p>\n\n\n\n

Praticar yoga no avi\u00e3o \u00e9 recomendado e muito ben\u00e9fico quando feito corretamente.<\/p>\n\n\n\n

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

Exerc\u00edcio de yoga durante o voo Podem gr\u00e1vidas viajar? Podem e, possivelmente, at\u00e9 devem! Emo\u00e7\u00f5es positivas e novas experi\u00eancias s\u00e3o extremamente importantes para a futura…<\/p>\n","protected":false},"author":11,"featured_media":6811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[685],"tags":[],"class_list":["post-9851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude-feminina-pt"],"yoast_head":"\nYoga no avi\u00e3o para gestantes - exerc\u00edcios em voo<\/title>\n<meta name=\"description\" content=\"Yoga no avi\u00e3o \u00e9 recomendada por especialistas em voos longos para continuar fortalecendo a sa\u00fade. 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