{"id":20575,"date":"2023-10-25T08:55:07","date_gmt":"2023-10-25T06:55:07","guid":{"rendered":"https:\/\/mamayoga.es\/?p=20575"},"modified":"2026-03-31T09:23:10","modified_gmt":"2026-03-31T07:23:10","slug":"5-postures-de-ioga-per-millorar-la-mobilitat-de-maluc","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/5-posturas-de-yoga-para-mejorar-la-movilidad-de-cadera\/","title":{"rendered":"5 postures de ioga per millorar la mobilitat de maluc"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Els malucs s\u00f3n s\u00edmbol de fertilitat i feminitat, aix\u00ed que en aquesta bella etapa de l&#039;embar\u00e0s toca cuidar-los i donar-los mobilitat. Avui des de <a href=\"\/ca\/\">Mamayoga<\/a> t&#039;expliquem 5 postures de ioga per millorar la mobilitat de maluc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&#039;articulaci\u00f3 que d\u00f3na lloc a aquesta mobilitat de maluc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Parlem de maluc o articulaci\u00f3 coxofemoral a la inserci\u00f3 entre el f\u00e8mur i la pelvis. Aquesta articulaci\u00f3 \u00e9s una de les m\u00e9s m\u00f2bils del teu cos per la forma esf\u00e8rica, tenint els moviments de: flexi\u00f3, extensi\u00f3, abducci\u00f3, adducci\u00f3, rotaci\u00f3 externa, rotaci\u00f3 interna i circumducci\u00f3. A m\u00e9s, per la seva posici\u00f3 \u00e9s una articulaci\u00f3 molt estable amb forts lligaments, ja que sost\u00e9 el pes de la part superior del cos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durant el teu embar\u00e0s el teu cos genera l&#039;hormona relaxina, que estova aquests lligaments del maluc per anar preparant-se per al part. Aix\u00f2 pot causar mol\u00e8sties a tota la cintura p\u00e8lvica: dolors, estrebades, rampes, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Podem veure la pelvis com <strong>un bol que recull i sost\u00e9 el nad\u00f3<\/strong> a la criatura i l&#039;articulaci\u00f3 del maluc d\u00f3na mobilitat a aquest bol. Aix\u00ed, una bona mobilitat de maluc, afegida a activitat f\u00edsica moderada i descans adequat, t&#039;ajudaran a alleujar aquests s\u00edmptomes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La reina del moviment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Els moviments naturals del teu maluc, els cercles, els girs, els balls t&#039;acompanyaran durant el part. <strong>El teu cos savi es mour\u00e0 i bressonar\u00e0<\/strong> per acompanyar l&#039;arribada de les contraccions i tamb\u00e9 del nad\u00f3, del nad\u00f3. Una bona mobilitat de maluc et permetr\u00e0 fluir millor a la bogeria que ser\u00e0 la teva <a href=\"https:\/\/mamayoga.es\/ca\/producte\/taller-estem-de-part\/\">part<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gr\u00e0cies al ioga i la pr\u00e0ctica podr\u00e0s con\u00e8ixer m\u00e9s el teu cos, les postures de mobilitat de maluc t&#039;ajudaran a obrir nous espais, a descomprimir l&#039;articulaci\u00f3 ia deixar anar rigideses. Confia en el teu cos, escolta&#039;l i gaudeix del teu embar\u00e0s i del part.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Postures de ioga per millorar la mobilitat de maluc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Durant l&#039;embar\u00e0s, treballar el maluc de manera conscient \u00e9s clau per alleujar mol\u00e8sties i preparar el cos per al part. A trav\u00e9s de les postures d&#039;obertura de maluc ioga, podem guanyar mobilitat, alliberar tensions a la pelvis i crear m\u00e9s espai i comoditat tant per a la mare com per al nad\u00f3. A continuaci\u00f3 et mostrem cinc postures segures i efectives que t&#039;ajudaran a connectar amb el moviment natural del teu maluc ia viure aquesta etapa amb m\u00e9s llibertat corporal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Malasana o upavesasana: <\/em>la garlanda<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Comencem per un cl\u00e0ssic de les postures de <a href=\"https:\/\/mamayoga.es\/ca\/aula-virtual\/la-teva-primera-classe-de-ioga-embaras\/\">ioga per a embar\u00e0s<\/a>. La postura de la garlanda. Aquesta postura us ajudar\u00e0 a l&#039;obertura de maluc per abducci\u00f3 i flexi\u00f3 de l&#039;articulaci\u00f3, a m\u00e9s \u00e9s una de les postures de part vertical.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per realitzar-la et situes de gatzoneta amb els genolls oberts i els peus seguint la l\u00ednia que marquen els genolls. Els colzes empenyen suaument cap a fora els genolls amb les mans a <em>vas nastar<\/em> al cor, mentre la teva columna s&#039;enlaira per donar-te espai per respirar tranquil\u00b7lament.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Atenci\u00f3<\/strong>, aquesta postura no \u00e9s recomanable en cas de presentar placenta pr\u00e8via, hemorroides o que el teu nad\u00f3 estigui de natges (i vulguis que es giri) ja que en obrir l&#039;espai del maluc el nad\u00f3 baixar\u00e0 m\u00e9s i podria pressionar la placenta, incrementar els teus hemorroides o encaixar del tot de natges sense poder girar-se.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Chakravakasana<\/em>: el gat-vaca<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Partint de <strong>la postura de quadrup\u00e8dia es poden realitzar tots els moviments que donaran mobilitat al teu maluc<\/strong>, pelvis, zona lumbar, etc. \u00c9s una postura b\u00e0sica per a la mobilitat al part, millora la percepci\u00f3 del dolor, et d\u00f3na llibertat p\u00e8lvica i t&#039;ajuda a trobar punts de suport i for\u00e7a al teu cos. Com suposar\u00e0s tamb\u00e9 \u00e9s postura de part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et situes sobre mans, genolls i puntes dels dits dels peus. Aqu\u00ed us convido a experimentar tota la mobilitat del vostre maluc: flexiona i est\u00e9n allargant la columna en inhalar i recollint el nad\u00f3 en exhalar; fes cercles amb un genoll aixecat en els dos sentits de gir per sentir la rotaci\u00f3 interna i externa; recolza els peus i aixeca lleugerament els teus genolls obrint-los i tancant-los en abducci\u00f3 i adducci\u00f3; o simplement fes tots els moviments possibles lliurement despertant el teu cos com si fossis una \u00f3ssa acabada de sortir de la cova.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Godhapitham<\/em>: La iguana o el colom<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postura m\u00e0gica per alleujar la ci\u00e0tica, el colom t&#039;ajudar\u00e0 amb els moviments de rotaci\u00f3 externa, flexi\u00f3 en una cama i extensi\u00f3 a l&#039;altra. A part \u00e9s una bona postura per alleujar tensions a terra p\u00e8lvic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Des del gat avan\u00e7a el genoll esquerre cap a les mans i forma un angle recte amb la cama recolzada a terra. Col\u00b7loca els avantbra\u00e7os a terra i les mans una lechuga de l&#039;altra en forma de punys per poder recolzar el cap damunt flexionant tot el tronc cap endavant damunt de la cama avan\u00e7ada (en angle per tenir espai per al nad\u00f3, la beb\u00e8).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Repeteix-ho amb l&#039;altra cama.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Upavista konasana<\/em>: la tortuga<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La tortuga \u00e9s una postura d&#039;obertura p\u00e8lvica i abducci\u00f3 de malucs m\u00e9s intensa combinada amb una flexi\u00f3 intensa de columna, per\u00f2 \u00e9s segura en els casos que no es pot practicar <em>upavesasana<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asseguda a terra amb les cames obertes busca la m\u00e0xima obertura, puntes dels dits dels peus cap al sostre, esquena llarga. Col\u00b7loca els rovells dels dits de les mans a terra davant teu. En inhalar allarga la teva columna cap amunt, en exhalar tracciona amb els dits per anar flexionant el teu cos cap endavant i anar plegant cap a terra entre les teves cames.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/10\/pregnant-woman-practicing-yoga-home-1024x683.jpg\" alt=\"La mobilitat de maluc a l&#039;embar\u00e0s es pot treballar amb ioga.\" class=\"wp-image-20579\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Vkrasana<\/em>: l&#039;arbre<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L&#039;arbre en equilibri \u00e9s la darrera de les recomanacions avui. A m\u00e9s de la rotaci\u00f3 externa de maluc en diferents graus en funci\u00f3 de la posici\u00f3 de la cama, l&#039;equilibri fomentar\u00e0 la fortalesa de tota l&#039;estructura muscular que acompanya el teu maluc: glutis, s\u00f2l pelvi\u00e0, faixa abdominal, etc. Aix\u00ed la mobilitat de maluc se sostindr\u00e0 sobre una musculatura sana i present per evitar mol\u00e8sties de tota mena.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Crea una base ferma al teu peu esquerre, sent el dit gros del peu, el tal\u00f3 i la part externa de la planta formant un triangle m\u00e0gic enganxat a terra. Aixeca la cama dreta flexionant el genoll i recolza el peu a la cama esquerra, en funci\u00f3 de la teva flexibilitat, ser\u00e0 al panxell, la cuixa o fins i tot tan amunt com puguis amb el tal\u00f3 contra el terra p\u00e8lvic. Prem peu contra la cama i cama contra el peu perqu\u00e8 la postura se sostingui sola. Veu elevant els bra\u00e7os per sobre del teu cap en inhalar i en exhalar els portes a <em>vas nastar<\/em> davant del cor. Repeteix-ho amb l&#039;altra cama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nom\u00e9s em queda convidar-te a gaudir d&#039;aquest moment i estat del teu cos. Ens encantar\u00e0 acompanyar-te en les teves pr\u00e0ctiques de ioga durant el teu embar\u00e0s per donar m\u00e9s mobilitat i llibertat al teu maluc ia tot el cos.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntes freq\u00fcents (FAQs)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Per qu\u00e8 serveix practicar aquestes postures de ioga?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aquestes postures ajuden a millorar la mobilitat del maluc, cosa que pot alleujar mol\u00e8sties p\u00e8lviques durant l&#039;embar\u00e0s, facilitar moviments naturals i preparar-te millor per al part.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00f3n segures aquestes postures per a qualsevol persona embarassada?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La majoria s\u00f3n suaus i adaptades a l&#039;embar\u00e0s, per\u00f2 algunes (com Malasana) no es recomanen si tens placenta pr\u00e8via, hemorroides o si el nad\u00f3 est\u00e0 de natges, perqu\u00e8 poden obrir m\u00e9s el maluc del desitjat en aquests casos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Amb quina freq\u00fc\u00e8ncia he de practicar les postures per veure resultats?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Practicar aquestes postures de manera regular i conscient, per exemple diverses vegades a la setmana, ajuda a alliberar rigidesa i guanyar mobilitat de manera progressiva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Necessito experi\u00e8ncia pr\u00e8via en ioga per fer aquestes postures?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No necess\u00e0riament. Les postures van de suaus i b\u00e0siques (com Chakravakasana, el gat-vaca) a una mica m\u00e9s obertes (com la tortuga), i es poden adaptar segons el teu nivell i comoditat.<\/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>","protected":false},"excerpt":{"rendered":"<p>Las caderas son s\u00edmbolo de fertilidad y feminidad as\u00ed que en esta bella etapa del embarazo toca cuidarlas y darles movilidad. Hoy desde Mamayoga te explicamos 5 posturas de yoga para mejorar la movilidad de cadera. La articulaci\u00f3n que da lugar a esa movilidad de cadera Hablamos de cadera o articulaci\u00f3n coxofemoral a la inserci\u00f3n [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":20581,"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":[125,113],"class_list":["post-20575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","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>5 posturas de yoga para mejorar la movilidad de cadera<\/title>\n<meta name=\"description\" content=\"La movilidad de cadera es muy importante durante el embarazo y 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