{"id":17329,"date":"2023-05-29T11:41:18","date_gmt":"2023-05-29T09:41:18","guid":{"rendered":"https:\/\/mamayoga.es\/?p=17329"},"modified":"2026-01-07T12:00:23","modified_gmt":"2026-01-07T11:00:23","slug":"ioga-postpart-com-reprendre-la-practica-despres-de-donar-a-llum","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/yoga-postparto-como-retomar-la-practica-despues-de-dar-a-luz\/","title":{"rendered":"Ioga postpart: com reprendre la pr\u00e0ctica despr\u00e9s de donar a llum"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Les darreres setmanes abans de l&#039;arribada del nad\u00f3 vols deixar-ho tot a punt perqu\u00e8 no hi hagi sorpreses (que n&#039;hi haur\u00e0\u2026.), \u00e9s per aix\u00f2 que sou moltes les que ens pregunteu com i quan podreu tornar a practicar ioga. Des de <strong><a href=\"https:\/\/mamayoga.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mamayoga<\/a><\/strong> t&#039;expliquem <strong>com reprendre la pr\u00e0ctica despr\u00e9s de donar a llum, dins del ioga postpart.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>La quarantena<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El postpart immediat, les hores i dies que segueixen al naixement del nad\u00f3, estaran marcats \u00e9s l&#039;anomenada quarantena. Durant m\u00e9s o menys 40 dies tindr\u00e0s sagnats, rampes i canvis f\u00edsics i hormonals diversos. <strong>El teu cos s&#039;est\u00e0 recuperant de la marat\u00f3 de l&#039;embar\u00e0s i del part<\/strong>. Faig donat a llum de forma vaginal o per ces\u00e0ria \u00e9s important que respectis aquest per\u00edode de recuperaci\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El m\u00e9s segur \u00e9s que en aquest per\u00edode no et sentis amb energia per a res. L&#039;adaptaci\u00f3 a la lact\u00e0ncia, les nits en vela, les rialles, els plors. Tot canviar\u00e0 i la teva energia estar\u00e0 molt endins i la teva atenci\u00f3 tota cap al nad\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aquests dies pots fer servir <strong>les respiracions, meditacions o cant de mantres<\/strong> que hagis apr\u00e8s durant el <strong><a href=\"https:\/\/mamayoga.es\/ca\/ioga-presencial\/\" target=\"_blank\" rel=\"noreferrer noopener\">ioga prenatal<\/a><\/strong>, per dedicar-te uns minuts a tu, al teu compte. Tamb\u00e9<strong> fer estiraments suaus i anar prenent consci\u00e8ncia de com el teu cos es va adaptant<\/strong> al seu nou estat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, pots comen\u00e7ar a atendre els <a href=\"https:\/\/mamayoga.es\/ca\/acompanyament-maternitat-online\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>grups d&#039;acompanyament<\/strong> <strong>en l\u00ednia<\/strong><\/a><strong> <\/strong>des de la tranquil\u00b7litat de casa teva i sense deixar el nad\u00f3, la nad\u00f3. <strong>Compartir amb altres mares, sentir el refugi i el suport de la tribu<\/strong> us ajudaran a transitar els moments m\u00e9s densos de l&#039;inici de la maternitat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La quarantena \u00e9s la marca de temps sobre la qual et pots guiar per comen\u00e7ar amb les classes de ioga postpart m\u00e9s completes. La ces\u00e0ria a m\u00e9s, en tractar-se d&#039;una operaci\u00f3 m\u00e9s gran del cos, requerir\u00e0 una mica m\u00e9s d&#039;aquests 40 dies, el per\u00edode de recuperaci\u00f3 i sanaci\u00f3 ser\u00e0 sobre els dos mesos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1231\" height=\"894\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5907.jpg\" alt=\"ioga postpart\" class=\"wp-image-17330\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5907.jpg 1231w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5907-600x436.jpg 600w\" sizes=\"(max-width: 1231px) 100vw, 1231px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>L&#039;inici de la pr\u00e0ctica<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hi ha un nouvingut a la fam\u00edlia, us esteu coneixent i en tota relaci\u00f3 hi haur\u00e0 alts i baixos. Algunes us entendreu al minut, encara que hi hagi vegades que us sentireu sobrepassada. No et piquis a buscar la perfecci\u00f3, adapta&#039;t al canvi de vida en tots els aspectes que tens al davant. <strong>Cada nad\u00f3 \u00e9s un m\u00f3n<\/strong>, aprendre a escoltar i estimar en ser que tens entre els teus bra\u00e7os.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Passada la quarantena ja et sentir\u00e0s amb \u00e0nims i forces per comen\u00e7ar amb la teva pr\u00e0ctica. Es tracta d\u00b4un progr\u00e9s d\u00b4escolta cap al teu cos i adaptaci\u00f3 a les teves necessitats i les de la criatura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Comen\u00e7ar amb la teva pr\u00e0ctica de ioga, trobar un temps a la setmana que sigui per a tu, ser\u00e0 una fita important per a la teva salut i cura.<\/strong> Hi haur\u00e0 dies que podr\u00e0s practicar 5 minuts, 20 m\u00e9s, 1 hora m\u00e9s. El temps no \u00e9s l&#039;objectiu, ho \u00e9s la const\u00e0ncia i recordar-te que ets la protagonista d&#039;aquesta hist\u00f2ria.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>Si tu est\u00e0s b\u00e9 ells estaran b\u00e9<\/em>\u201d \u2013 \u00c0gata Subirats<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>Ioga postpart, ioga amb nad\u00f3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>El nad\u00f3, el nad\u00f3 trobar\u00e0 en tu el refugi, la seguretat, l&#039;olor i el so coneguts<\/strong>. T&#039;ha estat sentint tot l&#039;embar\u00e0s i ets tan part del m\u00f3n com la mateixa criatura. En realitat, no distingeix entre tu i ell o ella. Aix\u00f2 far\u00e0 que no us vulgueu enlairar l&#039;un de l&#039;altre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per aquest motiu <strong>el ioga postpart \u00e9s un ioga compartit amb el nad\u00f3, la nad\u00f3<\/strong>. Tu fas ioga amb l&#039;avantatge que no hi ha cap separaci\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Es tracta d&#039;una pr\u00e0ctica adaptada al teu moment vital compartida amb altres mares al teu mateix estat<\/strong>. Exercicis adequats i acompanyament en tot moment. Hi ha pauses, hi ha rialles, hi ha moments fer la teta i tamb\u00e9 miraculosos silencis en qu\u00e8 et trobes a tu mateixa.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"2048\" height=\"1243\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5921.jpg\" alt=\"dones practicant ioga despr\u00e9s del part\" class=\"wp-image-17331\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5921.jpg 2048w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/05\/RAB_5921-600x364.jpg 600w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ioga post ces\u00e0ria<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Despr\u00e9s d&#039;una ces\u00e0ria, el cos necessita temps, cura i tornada conscient al moviment. El ioga post ces\u00e0ria no busca accelerar la recuperaci\u00f3 ni objectius est\u00e8tics, sin\u00f3 acompanyar un proc\u00e9s de sanaci\u00f3 profunda, especialment a l&#039;abdomen, el s\u00f2l p\u00e8lvic i la zona de la cicatriu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A les primeres fases, la pr\u00e0ctica se centra en la respiraci\u00f3 conscient, la mobilitat suau i la reconnexi\u00f3 corporal, evitant pressions abdominals o moviments intensos. A poc a poc, i sempre amb el vistiplau sanitari, el ioga pot ajudar a reactivar el core profund, millorar la sensibilitat de la cicatriu, alleujar tensions i sostenir l&#039;equilibri emocional al postpart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada cos i cada ces\u00e0ria s\u00f3n diferents. Per aix\u00f2, a Mamayoga respectem el ritme de cada dona, prioritzant la seguretat, la paci\u00e8ncia i l&#039;autocura en tot el proc\u00e9s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ioga postpart natural<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga postpart natural acompanya la recuperaci\u00f3 f\u00edsica i emocional despr\u00e9s d&#039;un part vaginal. Encara que no hi hagi intervenci\u00f3 quir\u00fargica, el cos ha viscut un proc\u00e9s intens i necessita temps, cura i tornada progressiva al moviment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La pr\u00e0ctica se centra especialment en el terra p\u00e8lvic, l&#039;abdomen i la zona lumbar, treballant de forma suau i conscient a trav\u00e9s de respiraci\u00f3, mobilitat i estiraments adaptats. Aix\u00f2 permet recuperar estabilitat, alleujar mol\u00e8sties habituals i sostenir el benestar general al postpart.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga postpart natural ajuda a enfortir el terra p\u00e8lvic, activar l&#039;abdomen profund sense generar pressi\u00f3, alleujar tensions i millorar l&#039;estat d&#039;\u00e0nim i l&#039;energia. A m\u00e9s, ofereix un espai per reconnectar amb el cos en una etapa de grans canvis, des de l&#039;escolta i el respecte, sense presses ni exig\u00e8ncies.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a><\/a>No t&#039;oblidis de tu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">No t&#039;oblidis de tu, no \u00e9s broma no, no t&#039;oblidis de tu. El nad\u00f3, el nad\u00f3 ser\u00e0 molt demandant els primers mesos i anys de la seva vida. I encara que l&#039;instint de cura, protecci\u00f3 i sustentaci\u00f3 s&#039;hagi despertat en tu, <strong>hi ha un altre SER al qual has de prestar les mateixes cures i atenci\u00f3<\/strong>. S\u00ed, es tracta de tu, no t&#039;oblidis de tu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dedica&#039;t un temps cada dia a asseure&#039;t en silenci<\/strong> ni que sigui 2 minuts a preguntar-te: Com est\u00e0s? Com et sents? Un temps i un espai dedicat a escoltar-te i veure quines necessitats requereixen resposta, encara que no puguis solucionar res, escoltar-te \u00e9s el primer pas per comprendre el teu estat i com t&#039;afecten les situacions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Demana ajuda quan ho necessitis<\/strong>, no et converteixis en una Superwoman sobrepassada per les circumst\u00e0ncies. <strong>Estima&#039;t, escolta&#039;t, comparteix i deixa&#039;t sostenir per la teva tribu quan ho requereixis<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una manera de comen\u00e7ar a cuidar-te \u00e9s<strong> iniciar les teves pr\u00e0ctiques de ioga<\/strong>. La regularitat, tornar a una activitat coneguda, recon\u00e8ixer el teu cos i la teva ment en aquest moment. Comen\u00e7a de mica en mica, per\u00f2 comen\u00e7a, la teva \u00e0nima t&#039;ho agrair\u00e0.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ioga postpart: La recuperaci\u00f3 f\u00edsica<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s <strong>el ioga postpart ser\u00e0 una bona eina per a la recuperaci\u00f3 f\u00edsica del teu cos i del teu s\u00f2l p\u00e8lvic. <\/strong>Aquest \u00faltim requerir\u00e0 cures i atenci\u00f3 despr\u00e9s dels nou mesos d&#039;embar\u00e0s amb el canvi de pes i col\u00b7locaci\u00f3 del teu pelvis, m\u00e9s el part amb les possibles bogeries i els pujos descontrolats.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recorda&#039;t dels <strong>tres coses que no haurien de succeir<\/strong> i que s\u00f3n motius per anar a una bona revisi\u00f3 de s\u00f2l p\u00e8lvic despr\u00e9s del part:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No hi hauria dhaver p\u00e8rdues d&#039;orina.<\/li>\n\n\n\n<li>No hi hauria d&#039;haver dolor a la penetraci\u00f3 quan reprenguis les teves relacions sexuals.<\/li>\n\n\n\n<li>No hi hauria d&#039;haver pets vaginals (aquest aire a la teva vagina que surt en forma de ventositat en fer certes postures o moviments).<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Si et passa alguna de les tres o les tres, <strong>t&#039;aconsellem una bona revisi\u00f3 de s\u00f2l p\u00e8lvic amb exercicis que s&#039;adaptin a la teva necessitat. <\/strong>Aix\u00f2 afegit a les classes postpart millorar\u00e0 la teva qualitat de vida no sols ara sin\u00f3 tamb\u00e9 en el futur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>La recuperaci\u00f3 f\u00edsica es donar\u00e0 sense que te n&#039;adonis<\/strong>. No et piquis a fer abdominals. L&#039;important \u00e9s que en aquesta nova situaci\u00f3 vital en qu\u00e8 et cuides. <strong>Cada minut compte, cada respiraci\u00f3 que et dediquis a tu, i no et preocupis per aquelles classes que no has fet res<\/strong> i el nad\u00f3 s&#039;ha passat tota la classe a la teta o amb plor desesperat, en vindran altres de millors, cada dia \u00e9s una nova aventura en el teu cam\u00ed a la maternitat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Des de <strong><a href=\"https:\/\/mamayoga.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mamayoga <\/a><\/strong>estarem encantades d&#039;acompanyar-te a reprendre la teva pr\u00e0ctica despr\u00e9s del naixement del nad\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00edlvia Gallego<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Autora i editora, professora de ioga prenatal<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntes Freq\u00fcents sobre com reprendre el ioga despr\u00e9s del part<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Quan \u00e9s recomanable reprendre el ioga despr\u00e9s de donar a llum?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El moment per reprendre el ioga despr\u00e9s del part dep\u00e8n del tipus de part i de la recuperaci\u00f3 individual. Despr\u00e9s d&#039;un part natural sense complicacions, es recomana esperar entre 2 i 4 setmanes. En cas de ces\u00e0ria, \u00e9s habitual esperar 6 a 8 setmanes, sempre amb l&#039;aprovaci\u00f3 del professional sanitari.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cal haver practicat ioga abans de l&#039;embar\u00e0s?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No. El ioga postpart est\u00e0 adaptat tant per a dones que ja practicaven ioga com per als que s&#039;inicien per primera vegada despr\u00e9s de donar a llum. El m\u00e9s important \u00e9s fer una pr\u00e0ctica progressiva, conscient i adaptada al moment del postpart.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quins beneficis aporta el ioga durant el postpart?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga postpart ajuda a la recuperaci\u00f3 f\u00edsica i emocional, enfortint el terra p\u00e8lvic i l&#039;abdomen profund, alleujant tensions musculars i afavorint el benestar general en una etapa de grans canvis.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quin tipus de ioga \u00e9s m\u00e9s recomanable despr\u00e9s del part?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Les pr\u00e0ctiques m\u00e9s recomanables despr\u00e9s del part s\u00f3n el ioga postnatal o ioga suau, evitant estils intensos fins que el cos estigui preparat. L&#039;objectiu \u00e9s acompanyar-ne la recuperaci\u00f3, no for\u00e7ar-la.<\/p>","protected":false},"excerpt":{"rendered":"<p>Las \u00faltimas semanas antes de la llegada del beb\u00e9 quieres dejarlo todo a punto para que no haya sorpresas (que las habr\u00e1\u2026.), es por ello que sois muchas las que nos pregunt\u00e1is c\u00f3mo y cu\u00e1ndo podr\u00e9is volver a practicar yoga. Desde Mamayoga te explicamos c\u00f3mo retomar la pr\u00e1ctica despu\u00e9s de dar a luz, dentro del [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":17332,"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":[46],"tags":[60,123,57,59,122,58],"class_list":["post-17329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postparto","tag-ejercicio-prenatal","tag-mamayoga","tag-yoga","tag-yoga-para-mamas","tag-yoga-postparto","tag-yoga-prenatal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga postparto: c\u00f3mo retomar la pr\u00e1ctica despu\u00e9s de dar a luz<\/title>\n<meta name=\"description\" content=\"Desde Mamayoga te contamos todo acerca del yoga postparto. 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