{"id":17500,"date":"2023-06-20T10:38:12","date_gmt":"2023-06-20T08:38:12","guid":{"rendered":"https:\/\/mamayoga.es\/?p=17500"},"modified":"2026-04-10T10:43:00","modified_gmt":"2026-04-10T08:43:00","slug":"millors-exercicis-de-ioga-per-a-embarassades","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/mejores-ejercicios-de-yoga-para-embarazadas\/","title":{"rendered":"Els millors exercicis de ioga per a embarassades: preparant el cos per al part"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Els <strong>exercicis de ioga per a embarassades<\/strong> s\u00f3n una pr\u00e0ctica beneficiosa durant la gestaci\u00f3, ja que pot <strong>ajudar-te a enfortir el teu cos, alleujar la tensi\u00f3 i promoure la relaxaci\u00f3<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada part \u00e9s una aventura, el moment de la veritat, una marat\u00f3 de sensacions i emocions per con\u00e8ixer el nad\u00f3, per\u00f2 sobretot un moment de molta incertesa i dubtes. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Potser est\u00e0s molt conscienciada i ja estiguis preparant el cos per fer-ho, o que encara el vegis molt lluny. Des de <a href=\"https:\/\/mamayoga.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mamayoga<\/a> t&#039;explicarem en aquest seg\u00fcent article alguns dels millors exercicis de ioga recomanats per a embarassades.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Com preparar-te per al part amb Mamayoga<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tot i que no existeix una regla m\u00e0gica perqu\u00e8 tinguis un part curt i org\u00e0smic, <strong>hi ha una s\u00e8rie de pautes que t&#039;ajudaran a preparar-te de la millor manera possible<\/strong>. Es tracta de mantenir uns bons h\u00e0bits saludables que incloguin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activitat f\u00edsica<\/strong> adequada<\/li>\n\n\n\n<li><strong>Alimentaci\u00f3 saludable<\/strong> i variada<\/li>\n\n\n\n<li>Contacte amb la <strong>naturalesa<\/strong><\/li>\n\n\n\n<li><strong>Descans<\/strong><\/li>\n\n\n\n<li><strong>Evitar h\u00e0bits t\u00f2xics<\/strong> (fumar, beure, estr\u00e8s o estar llargs per\u00edodes en entorns d&#039;alta contaminaci\u00f3).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&#039;activitat f\u00edsica \u00e9s un d&#039;aquests pilars, ja que s&#039;ha demostrat que ajuda tant a fer front a les hores de part amb millor resist\u00e8ncia com, sobretot, a una millor recuperaci\u00f3 f\u00edsica al postpart. En aquest sentit, els exercicis de ioga prenatal esdevenen una eina especialment respectuosa i efica\u00e7 per acompanyar els canvis del cos durant l&#039;embar\u00e0s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No es tracta de posar-te a fer peses com una boja, sin\u00f3 de mantenir-te activa, conscient del teu cos i de la seva capacitat innata per parir. A trav\u00e9s d&#039;una rutina de ioga per a embarassades, connectes amb la respiraci\u00f3, la mobilitat i la for\u00e7a interna. Perqu\u00e8 s\u00ed, si el teu cos sap parir, tu saps parir; ning\u00fa no t&#039;ho ha ensenyat, per\u00f2 com a dona coneixedora del teu cos ets l&#039;\u00fanica capa\u00e7 de fer-ho.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1706\" data-id=\"17517\" src=\"\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-scaled.jpg\" alt=\"exercicis de ioga per a embarassades preparaci\u00f3 al part\" class=\"wp-image-17517\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-scaled.jpg 2560w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-scaled-600x400.jpg 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-1024x683.jpg 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-1536x1024.jpg 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-2048x1365.jpg 2048w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/06\/los-mejores-ejercicios-de-yoga-para-embarazadas-18x12.jpg 18w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Els exercicis i les pr\u00e0ctiques de ioga t&#039;ajudaran a <strong>recuperar aquesta fortalesa f\u00edsica i mental<\/strong>, a m\u00e9s de <strong>sentir el teu cos m\u00e9s lliure i lleuger<\/strong> per moure&#039;t amb llibertat durant el part. Tindr\u00e0s una millor gesti\u00f3 de l&#039;estr\u00e8s i el fet de fer activitat f\u00edsica regularment t&#039;ajudar\u00e0 a tenir un descans m\u00e9s profund i reparador.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Els millors exercicis de ioga per a embarassades<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Malucs feli\u00e7os<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Podr\u00edem dir que, en certa manera, la societat occidental, amb els seus costums, no est\u00e0 adaptada al cos de la dona: pantalons estrets i r\u00edgids, seure amb les cames creuades, estar llargues hores a la mateixa postura treballant, caminar sense moure la pelvis , portar talons, etc. <strong>Tot aix\u00f2 influeix que tinguem la musculatura que envolta la pelvis i malucs poc flexible o r\u00edgida<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per tornar als nostres malucs m\u00e9s feli\u00e7os els donarem alegria i vida combinada amb coneixement del s\u00f2l pelvi\u00e0 i les seves funcions, dels <strong>moviments naturals de la pelvis<\/strong> i de la <strong>millor col\u00b7locaci\u00f3 postural<\/strong> per al teu cos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s igual la forma del teu pelvis, ja sigui estreta o ampla o rodona o m\u00e9s compacta, el teu cos de dona est\u00e0 preparat per parir. Nom\u00e9s has de flexibilitzar i retrobar-te amb el ball natural dels teus malucs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per aix\u00f2 farem servir <strong>exercicis de mobilitat p\u00e8lvica<\/strong>, d&#039;estirament i obertura de malucs, com chakravakasana (el gat vaca), upavesasana o malasana (les gatzonetes), upavista konasana (la tortuga), ananda balasana (el nad\u00f3 feli\u00e7), entre moltes altres.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Peus a la terra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El grup d&#039;exercicis seg\u00fcent seran els relacionats amb la connexi\u00f3 amb la terra. <strong>Ancorar els peus et donar\u00e0 seguretat i confian\u00e7a<\/strong>. La terra \u00e9s la sustentaci\u00f3 b\u00e0sica, el suport sobre el qual ancorar-se per elevar-te i ren\u00e9ixer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quan el cap est\u00e0 molt esvalotat, les pors ens envaeixen i el descontrol apareix, <strong>la terra ens torna a aqu\u00ed i ara<\/strong>, al b\u00e0sic. Amb un bon suport tot pot passar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les postures que farem servir per a aix\u00f2 seran exercicis on la terra estigui present ja sigui mitjan\u00e7ant la pres\u00e8ncia de la connexi\u00f3 de les plantes dels peus, l&#039;equilibri, la fortalesa de cames, com per exemple: vkrasana (l&#039;arbre), vijayasana (la deessa ), virabadrasana (el guerrer i totes les seves variants), etc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Expansi\u00f3 i obertura de cor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Omplir-te d&#039;aire, d&#039;oxigen, d&#039;alegria i que flueixi l&#039;oxitocina<\/strong> per tot el teu cos, ser\u00e0 un altre dels objectius dels exercicis de ioga per preparar el teu part. Buscarem obrir i expandir les teves costelles i caixa tor\u00e0cica perqu\u00e8 <strong>la teva respiraci\u00f3 flueixi de forma m\u00e9s natural<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mitjan\u00e7ant una bona col\u00b7locaci\u00f3 del diafragma perqu\u00e8 no us falti l&#039;aire, l&#039;obertura del vostre cor cap a tot el que esteu sentint i la confian\u00e7a en tu i el vostre proc\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Els millors exercicis d&#039;expansi\u00f3 seran aquells on des de la comoditat puguem obrir i crear nous espais al pit i les costelles, per exemple: utthita trikonasana (el triangle de peu), parsva upavista konasana (la tortuga obrint costelles), dvipada pitham (la taula de dues potes o el mig pont), utthita parsvakonasana (l&#039;estirament intercostal), ustrasana (el camell) i en general qualsevol variant de les postures on puguem expandir-nos de banda o cap enrere.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fluir en moviment<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Trieu seq\u00fc\u00e8ncies din\u00e0miques on el moviment enlla\u00e7ant una postura amb l&#039;altra mitjan\u00e7ant la respiraci\u00f3 sigui tan important com la postura en si. <strong>Una bona <a href=\"https:\/\/mamayoga.es\/ca\/taller-preparacio-al-part-postpart\/\">preparaci\u00f3 al part<\/a> consisteix a moure&#039;t. Trobar la flu\u00efdesa natural i espont\u00e0nia del teu cos<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durant un part natural, el teu cos s&#039;omplir\u00e0 d&#039;ones, cercles, arcs i mil moviments instintius fora del control de la ment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A ioga es practiquen \u201cvinyases\u201d els moviments enlla\u00e7ats per\u00f2 a m\u00e9s durant el ioga prenatal cada postura es torna din\u00e0mica. Fins i tot si es tria mantenir una postura, la veu, els sospirs, els micromoviments del cos t&#039;ajuden a estar m\u00e9s conscient per:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trobar els teus recursos de <strong>gesti\u00f3 de la intensitat<\/strong> (veu, crits, focus de la ment, respiraci\u00f3)<\/li>\n\n\n\n<li><strong>Estar present<\/strong> gaudint del moment encara que sigui una bogeria<\/li>\n\n\n\n<li><strong>Escoltar el teu cos<\/strong> i les seves necessitats<\/li>\n\n\n\n<li><strong>Fluir <\/strong>amb el sentir de la teva respiraci\u00f3 i batec del cor<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Aconsegueix for\u00e7a i resist\u00e8ncia amb exercicis de ioga per a embarassades<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A les classes de ioga recordem sovint que: \u201cUn minut, una contracci\u00f3.\u201d Ja podr\u00e0s imaginar que el teu part no ser\u00e0 nom\u00e9s un minut, ni nom\u00e9s una contracci\u00f3. Aix\u00ed que dins dels exercicis de ioga per a embarassades inclourem la for\u00e7a i la resist\u00e8ncia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gran part del treball de l&#039;exercici consistir\u00e0 en <strong>conv\u00e8ncer-te de la teva gran resist\u00e8ncia, en superar el bloqueig mental autoimposat del \u201cno puc\u201d<\/strong>. S\u00ed, s\u00ed que pots, <strong>ets plenament capa\u00e7<\/strong>, troba els teus recursos per alleujar la intensitat (moviment, veu, respiraci\u00f3) i als descansos allibera la teva ment perqu\u00e8 el cos t&#039;ompli d&#039;hormones de plaer i recompensa. Assaboreix-los, recarrega piles i torna Que arriba el nad\u00f3, la nad\u00f3!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postures de for\u00e7a i exercicis de resist\u00e8ncia, on<strong> et sentir\u00e0s poderosa i afirmar\u00e0s les teves infinites capacitats<\/strong>, mantingudes durant un minut, com vijayasana (la deessa), utkatasana (la cadira i els seients), virabhadrasana (el guerrer) o meditacions din\u00e0miques que sembla que no acabin mai per trencar bloquejos mentals. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La respiraci\u00f3 conscient, un dels millors exercicis de ioga per a embarassades<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Finalment, la respiraci\u00f3 ser\u00e0 un altre dels millors exercicis o pr\u00e0ctiques de ioga per a embarassades. Escoltar la teva respiraci\u00f3, t&#039;ajudar\u00e0 tant a <strong>descarregar tensions<\/strong>, a <strong>obrir el cam\u00ed<\/strong> de la connexi\u00f3 interior, a <strong>fer-te m\u00e9s fort<\/strong>, a <strong>alliberar-te de la por<\/strong>, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Escolta els teus moviments instintius i te&#039;ls permets. Converteix-te en una mam\u00edfera, plenament conscient del teu cos i dels seus moviments, <strong>deixa anar el control mental<\/strong> ja per aix\u00f2, gaudeix del proc\u00e9s. Sigui com sigui el teu part, sent-te el m\u00e9s lliure possible i gaudeix de l&#039;arribada del nad\u00f3, del nad\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si ho desitges estarem encantades d&#039;acompanyar-te a les nostres <a href=\"https:\/\/mamayoga.es\/ca\/ioga-presencial\/\" target=\"_blank\" rel=\"noreferrer noopener\">classes de ioga prenatal<\/a> i als <a href=\"https:\/\/mamayoga.es\/ca\/taller-preparacio-al-part-postpart\/\" target=\"_blank\" rel=\"noreferrer noopener\">tallers de preparaci\u00f3 al part<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntes freq\u00fcents (FAQs)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c9s segur fer exercicis de ioga durant l&#039;embar\u00e0s?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00ed, el ioga prenatal \u00e9s segur si s&#039;adapta a cada etapa de l&#039;embar\u00e0s i es practica de manera conscient, respectant sempre les sensacions del cos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Necessito experi\u00e8ncia pr\u00e8via per fer ioga a l&#039;embar\u00e0s?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No. El ioga per a embarassades est\u00e0 pensat tant per a principiants com per a dones que ja practicaven ioga abans de quedar-se embarassades.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quins beneficis aporta el ioga durant l?embar\u00e0s?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ajuda a millorar la mobilitat, alleujar mol\u00e8sties f\u00edsiques, reduir l&#039;estr\u00e8s i preparar el cos i la ment per al part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Los ejercicios de yoga para embarazadas son una pr\u00e1ctica beneficiosa durante la gestaci\u00f3n, ya que puede ayudarte a fortalecer tu cuerpo, aliviar la tensi\u00f3n y promover la relajaci\u00f3n. Cada parto es una aventura, el momento de la verdad, una marat\u00f3n de sensaciones y emociones para conocer al beb\u00e9, pero sobre todo un momento de mucha [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":17516,"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":[44,47],"tags":[124,126,125,113],"class_list":["post-17500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","category-yoga","tag-ejercicios-de-yoga","tag-preparacion-parto","tag-yoga-embarazo","tag-yoga-para-embarazadas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Los mejores ejercicios de yoga para embarazadas: preparando el 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