{"id":14967,"date":"2022-10-21T14:37:03","date_gmt":"2022-10-21T12:37:03","guid":{"rendered":"https:\/\/mamayoga.es\/?p=14967"},"modified":"2022-11-10T09:52:38","modified_gmt":"2022-11-10T08:52:38","slug":"que-asanes-has-evitar-durant-lembaras","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/que-asanas-debes-evitar-durante-el-embarazo\/","title":{"rendered":"Quines asanes has d&#039;evitar durant l&#039;embar\u00e0s"},"content":{"rendered":"<p class=\"wp-block-paragraph\">La pr\u00e0ctica de ioga durant l&#039;embar\u00e0s i el postpart <strong>\u00e9s altament beneficiosa tant per a tu com per al nad\u00f3<\/strong>, amb algunes indicacions i un bon <strong><a href=\"https:\/\/mamayoga.es\/ca\/grups-dacompanyament\/\">acompanyament<\/a><\/strong> podr\u00e0s fer la teva pr\u00e0ctica de manera segura i adaptada a cada trimestre. Avui, a <strong><a href=\"https:\/\/mamayoga.es\/ca\/\">Mamayoga<\/a><\/strong> t&#039;expliquem quines asanes has d&#039;evitar durant l&#039;embar\u00e0s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>El teu nou estat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Primer i m\u00e9s important recorda que <strong>est\u00e0s embarassada no malalta<\/strong>. Et trobes en un estat diferent de l&#039;habitual per\u00f2 aix\u00f2 no implica que no hi puguis fer res. L&#039;activitat f\u00edsica, el moviment del cos, la respiraci\u00f3, recon\u00e8ixer les teves capacitats i el teu instint <strong>seran les teves aliades durant l&#039;embar\u00e0s i el part<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i aix\u00f2 hi haur\u00e0 certes postures que \u00e9s millor evitar o m\u00e9s aviat reinventar durant l&#039;embar\u00e0s.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"610\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-1024x610.jpg\" alt=\"ioga durant l&#039;embar\u00e0s\" class=\"wp-image-14970\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-1024x610.jpg 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-600x357.jpg 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-300x179.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-768x458.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-1536x915.jpg 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5789.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>For\u00e7a abdominal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A mesura que el nad\u00f3 va creixent <strong>el teu cos s&#039;adapta distenent la musculatura de la paret abdominal<\/strong>. \u00c9s un proc\u00e9s natural que s&#039;acompanya d&#039;un c\u00f2ctel d&#039;hormones, com l&#039;elastina, que pot debilitar les unions d&#039;aquesta musculatura, fent que el recte de l&#039;abdomen algunes vegades se separi de la l\u00ednia mitjana (di\u00e0stasi abdominal).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Has de donar temps a la teva zona abdominal perqu\u00e8 vagi deixant anar a mesura que el teu embar\u00e0s avanci, <strong>no for\u00e7ar-la<\/strong>. Encara que la teva faixa abdominal seguir\u00e0 treballant en caminar, moure&#039;t, en fer la teva vida habitual i en certes postures de manera indirecta, <strong>no \u00e9s el moment de treballar abdominals<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>El 66% de les embarassades t\u00e9 di\u00e0stasi de rectes el tercer trimestre<\/strong>. Altres al postpart despr\u00e9s de parts prolongats (tant en parts fisiol\u00f2gics com en ces\u00e0ria) i algunes des del primer trimestre a causa d&#039;un treball abdominal molt intens abans de quedar embarassades. Si \u00e9s el teu cas et recomanem una bona revisi\u00f3 de s\u00f2l pelvi\u00e0 tant abans com despr\u00e9s del part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A classe <strong>evita les postures de treball abdominal directe<\/strong> i intens com:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postura del vaixell<\/strong> (<em>navasana<\/em>) i les seves variants en torsi\u00f3.<\/li>\n\n\n\n<li><strong>Postures o transicions on estant sobre la teva esquena aixequi el cap o tot el tronc<\/strong> amb for\u00e7a al teu melic (<em>meru dandasana<\/em>).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Aneu amb compte amb l&#039;impacte durant l&#039;embar\u00e0s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Encara que el <strong><a href=\"https:\/\/mamayoga.es\/ca\/ioga-online\/\">ioga<\/a><\/strong> no \u00e9s un esport d&#039;impacte, alguns gestos t&#039;has d&#039;estalviar per tornar el teu <strong>pr\u00e0ctica m\u00e9s segura i conscient<\/strong>. Parlem per exemple de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els salts a les transicions d&#039;una postura a l&#039;altra.<\/li>\n\n\n\n<li>Aquells cops de tal\u00f3 per portar la cama cap endavant deixant anar tot el seu pes a terra.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>Pressi\u00f3 als angles<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Descobrir\u00e0s durant el teu embar\u00e0s que el teu pelvis i els teus malucs tenen mil i unes cares que desconeixies fins ara. <strong>Tots els moviments i totes les postures s\u00f3n benvingudes<\/strong>, per\u00f2 per estalviar-te marejos i mala circulaci\u00f3 a les cames et deixem alguns asanes a evitar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Torsions on tancaments en flexi\u00f3 intensa una o les dues angles<\/strong> (<em>jathara paravritti <\/em>amb les cames estirades).<\/li>\n\n\n\n<li><strong>Torsions o girs on pressions una cama cap al nad\u00f3<\/strong> o la nad\u00f3 (<em>ardha matsyendrasana<\/em> girant cap a la cama doblegada).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i aix\u00ed <strong>les torsions suaus de la teva columna s\u00f3n beneficioses<\/strong>, aix\u00ed que busca postures que facin aquest gir sense tancar els angl\u00e8s ni pressionar el teu abdomen.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-1024x684.jpg\" alt=\"practicar ioga durant l&#039;embar\u00e0s\" class=\"wp-image-14971\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-1024x684.jpg 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-600x400.jpg 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-768x513.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-1536x1025.jpg 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5790.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>For\u00e7a vs tensi\u00f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Atenci\u00f3 al spoiler, els nadons neixen amb una mitjana de 3,5Kg i voldran estar muuuuccchoooo als teus bra\u00e7os. Aix\u00ed que <strong>recon\u00e8ixer i retrobar-te amb la teva for\u00e7a \u00e9s necessari<\/strong>. Aix\u00f2 s\u00ed, for\u00e7a no \u00e9s el mateix que la tensi\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les primeres setmanes del teu embar\u00e0s <strong>evita generar grans tensions f\u00edsiques al teu cos<\/strong>. En comptes de pensar en la for\u00e7a, <strong>enfoca les teves pr\u00e0ctiques a la relaxaci\u00f3<\/strong>. Ja entrar\u00e0s al segon trimestre amb energia per menjar-te el m\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El que has d&#039;evitar \u00e9s generar c\u00e0rregues innecess\u00e0ries quan t&#039;activis: espatlles, mand\u00edbula, llengua, natges sempre molt relaxades. La for\u00e7a justa i necess\u00e0ria per mantenir la postura o els moviments.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>Invertides<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tradicionalment es prohibia a les embarassades fer invertides en ioga. Els motius eren diversos, canvis corporals, evitar portar tota la sang al capdavant, no carregar les nines amb pes excessiu, possibles caigudes, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquesta recomanaci\u00f3 segueix dreta quan es tracta de mares que mai havien practicat abans, tamb\u00e9 en invertides sobre el cap o qualsevol postura que et faci sentir inc\u00f2moda. Per\u00f2 aqu\u00ed ve el per\u00f2\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pots practicar <strong>invertides de forma segura<\/strong> adaptant-les a una versi\u00f3 m\u00e9s amable amb el teu cos i el teu estat. Per exemple usant la paret.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Amb l&#039;esquena a terra, espatlles i cap molt relaxats, recolza els teus peus a la paret amb els genolls flexionats i realitza <em>vipareta karani<\/em> amb for\u00e7a a les teves cames per pujar els malucs i el nad\u00f3 cap al sostre. Fins i tot si ja practicaves des d&#039;all\u00e0 pots deixar anar de la paret una cama o totes dues i passar a la postura invertida sobre les espatlles i cap algunes respiracions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Practica sense por aquesta versi\u00f3 durant tot el teu embar\u00e0s<\/strong>, et ser\u00e0 molt \u00fatil en el cas de notar molta pressi\u00f3 al pubis per la col\u00b7locaci\u00f3 del nad\u00f3 al tercer trimestre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Encara que ja t&#039;aviso que les \u00faltimes setmanes o dies del teu embar\u00e0s no et ve de gust res aquest asana. El motiu m\u00e9s segur \u00e9s que comences a notar que s&#039;acosta el part i aquest <strong>requereix<\/strong> <strong>verticalitat<\/strong>. Que la gravetat ajudi el nad\u00f3 a anar cap avall, posar-te del rev\u00e9s ser\u00e0 tota una lluita interna.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"639\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-1024x639.jpg\" alt=\"ioga embarassades\" class=\"wp-image-14972\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-1024x639.jpg 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-600x374.jpg 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-300x187.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-768x479.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-1536x958.jpg 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2022\/10\/RAB_5807.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Durant l&#039;embar\u00e0s, de cap per avall no gr\u00e0cies<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Totes les postures en dec\u00fabit pron<\/strong>, Osija on t&#039;estiris sobre el nad\u00f3 estan a la nostra llista del no, el m\u00e9s segur \u00e9s que ni se t&#039;acudeixin. Alguns exemples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L&#039;arc a terra<\/strong> (<em>danurasana<\/em>)<\/li>\n\n\n\n<li><strong>El cocodril<\/strong> (<em>nakrasana<\/em>)<\/li>\n\n\n\n<li><strong>La cobra pujant des del cocodril<\/strong>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Altres adaptacions de postures durant el teu embar\u00e0s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cames separades a l&#039;amplada dels teus malucs a totes les postures de peu. S&#039;ha acabat el tancar cames, el teu pelvis et demana llibertat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En cas d&#039;acidesa o reflux <strong>haur\u00e0s d&#039;adaptar certes postures procurant que el teu cap sempre estigui per sobre del cor<\/strong>. Sobretot en flexions de peu (<em>uttanasana<\/em>, <em>adhomukha svanasana<\/em>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si t&#039;han diagnosticat placenta pr\u00e8via no et quedis m\u00e9s d&#039;un parell de respiracions en postures de gatzoneta (<em>malasana<\/em>, <em>uttitha mandukasana<\/em>, <em>utkatasana<\/em> a terra).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e9s enll\u00e0 de les postures que cal evitar <strong>l&#039;important \u00e9s que t&#039;escoltis, que comencis a recon\u00e8ixer les necessitats<\/strong>. A mesura que practiquis reconeixer\u00e0s moviments, els sons que t&#039;alleugen, postures que et serveixen per al descans i altres que t&#039;arriben de for\u00e7a i energia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s moment de con\u00e8ixer-te al teu nou estat mare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00e0ctica i gaudeix.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/mamayoga.es\/ca\/silvia-gallec\/\">S\u00edlvia Gallego<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Autora i editora, professora de ioga prenatal<\/p>","protected":false},"excerpt":{"rendered":"<p>La pr\u00e1ctica de yoga durante el embarazo y el postparto es altamente beneficiosa tanto para ti como para el beb\u00e9, con algunas indicaciones y un buen acompa\u00f1amiento podr\u00e1s realizar tu pr\u00e1ctica de forma segura y adaptada a cada trimestre. Hoy, en Mamayoga te contamos qu\u00e9 asanas debes evitar durante el embarazo. Tu nuevo estado Primero [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":14980,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[44],"tags":[60,56,57,59],"class_list":["post-14967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","tag-ejercicio-prenatal","tag-embarazo","tag-yoga","tag-yoga-para-mamas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e9 asanas debes evitar durante el embarazo<\/title>\n<meta name=\"description\" content=\"Practicar yoga siempre es beneficioso, te damos algunos consejos para practicar yoga de forma segura durante el embarazo.\" \/>\n<meta name=\"robots\" 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