{"id":21593,"date":"2023-12-29T12:39:13","date_gmt":"2023-12-29T11:39:13","guid":{"rendered":"https:\/\/mamayoga.es\/?p=21593"},"modified":"2024-06-28T09:14:00","modified_gmt":"2024-06-28T07:14:00","slug":"postures-de-ioga-per-enfortir-el-terra-pelvico","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/posturas-de-yoga-para-fortalecer-el-suelo-pelvico\/","title":{"rendered":"Postures de ioga per enfortir el terra p\u00e8lvic"},"content":{"rendered":"

Si acabes de donar a llum <\/strong>o t'est\u00e0s plantejant tenir un embar\u00e0s <\/strong>\u00e9s un bon moment per revisar el teu s\u00f2l pelvi\u00e0<\/strong> i veure que et pot ajudar a mantenir-ho en forma. Avui des de Mamayoga<\/a> et mostrem postures de ioga per enfortir el terra p\u00e8lvic.<\/p>\n\n\n\n

Qu\u00e8 \u00e9s i per qu\u00e8 enfortir el terra p\u00e8lvic?<\/h2>\n\n\n\n

Parlem de s\u00f2l pelvi\u00e0 <\/strong>com el conjunt de musculatura <\/strong>i teixit connectiu<\/strong> que tanca per sota la cavitat abdominal i sost\u00e9 en la posici\u00f3 correcta els \u00f2rgans p\u00e8lvics (matriu, bufeta, vagina i recte).<\/p>\n\n\n\n

Un terra p\u00e8lvic sa, fort i flexible <\/strong>alhora, \u00e9s el que \u00e9s desitjable tant en homes com en dones, per evitar malalties en aquests \u00f2rgans. Per\u00f2 en formar part del canal de part<\/strong> pel que naixer\u00e0 el nad\u00f3, \u00e9s important que reconeguis aquesta zona del teu cos per cuidar-la abans, durant i despr\u00e9s del teu embar\u00e0s.<\/p>\n\n\n\n

\"Has<\/figure>\n\n\n\n

Quan enfortir el terra p\u00e8lvic?<\/h2>\n\n\n\n

Durant la vida sexual i reproductiva<\/strong> de les dones hi ha diversos moments en qu\u00e8 els que ser\u00e0 clau enfortir el s\u00f2l pelvi\u00e0 i fins i tot fer alguna revisi\u00f3 per veure el seu estat.<\/p>\n\n\n\n

    \n
  • Postpart<\/strong>. Imprescindible per a una bona recuperaci\u00f3 que us eviti problemes a la llarga.<\/li>\n\n\n\n
  • Despr\u00e9s de llargs per\u00edodes d'inactivitat<\/strong> i\/o convalesc\u00e8ncies. La manca d'activitat f\u00edsica afecta el nostre s\u00f2l p\u00e8lvic i tota la musculatura abdominal, cosa que ens pot provocar s\u00edmptomes a curt o llarg termini.<\/li>\n\n\n\n
  • Preparaci\u00f3 <\/strong>a un segon embar\u00e0s. L'embar\u00e0s \u00e9s un per\u00edode d'alta pressi\u00f3 cap al terra p\u00e8lvic, i culmina amb el part intens. Abans de buscar el seg\u00fcent seria recomanable refor\u00e7ar i flexibilitzar el terra p\u00e8lvic.<\/li>\n\n\n\n
  • Menopausa<\/strong>. A causa dels canvis hormonals d'aquesta etapa de la vida el s\u00f2l p\u00e8lvic perdr\u00e0 flexibilitat. Ser\u00e0 interessant trobar activitats que afavoreixin enfortir-lo com el ioga.<\/li>\n\n\n\n
  • Pres\u00e8ncia de s\u00edmptomes<\/strong>. Si hi ha s\u00edmptomes de debilitat del s\u00f2l p\u00e8lvic en qualsevol etapa de la vida \u00e9s important no deixar-los estar i atendre'ls per evitar que vagin a m\u00e9s.<\/li>\n<\/ul>\n\n\n\n

    S\u00edmptomes d'un s\u00f2l p\u00e8lvic debilitat<\/h3>\n\n\n\n

    Alguns dels s\u00edmptomes d'un s\u00f2l pelvi\u00e0<\/strong> que cal enfortir s\u00f3n: p\u00e8rdues d'orina<\/strong>, dolor vaginal al final del dia, dolor en relacions sexuals amb penetraci\u00f3, gasos o pets vaginals, etc.<\/p>\n\n\n\n

    Amb enfortir nom\u00e9s el s\u00f2l p\u00e8lvic prou?<\/h2>\n\n\n\n

    El cos hum\u00e0 \u00e9s un conjunt d'engranatges interconnectats entre si<\/strong>. Des de fa algun temps els cient\u00edfics han vist que no es pot tractar una part del cos sense comprendre aquestes relacions, ja que el cos compensar\u00e0 la manca de for\u00e7a d'una zona<\/strong> amb la seg\u00fcent.<\/p>\n\n\n\n

    D'aqu\u00ed la import\u00e0ncia de la relaci\u00f3 entre el diafragma<\/strong>, la faixa abdominal<\/strong> i el terra p\u00e8lvic. Pots imaginar aquest conjunt com una pilota inflada on la part superior \u00e9s el diafragma, la inferior el terra p\u00e8lvic i tot el contorn la faixa abdominal. Si la teva postura <\/strong>est\u00e0 caiguda, amb el diafragma tancat aquesta pilota exercir\u00e0 massa pressi\u00f3 cap avall, mentre que una postura oberta <\/strong>amb una bona faixa abdominal que sost\u00e9 <\/strong>i d\u00f3na llibertat al diafragma afavorir\u00e0 un s\u00f2l p\u00e8lvic sa.<\/p>\n\n\n\n

    Aix\u00ed no \u00e9s suficient fer alguns exercicis de Kegel<\/strong> (encara que molt necessaris), sin\u00f3 que en conjunt per enfortir el s\u00f2l p\u00e8lvic s'ha de: alliberar la respiraci\u00f3<\/strong>, recuperar la faixa abdominal i sostenir sense tensar.<\/p>\n\n\n\n

    Pr\u00e0ctica de ioga per enfortir el terra p\u00e8lvic<\/h2>\n\n\n\n

    Les postures i sobretot les respiracions <\/strong>que es fan en practicar ioga <\/strong>ajuden a reduir la pressi\u00f3 de l'abdomen, produeixen una contracci\u00f3 <\/strong>adequada a la paret abdominal i tonifiquen la musculatura perineal.<\/p>\n\n\n\n

    Durant la pr\u00e0ctica de ioga adquirim consci\u00e8ncia corporal <\/strong>i s'acompanya els moviments de la respiraci\u00f3 <\/strong>\u00e0mplia i tranquil\u00b7la. Aix\u00ed, prenent consci\u00e8ncia del nostre s\u00f2l p\u00e8lvic en practicar, afavorint el seu moviment natural i acompanyant la tensi\u00f3 i relaxaci\u00f3<\/strong> del mateix mitjan\u00e7ant la respiraci\u00f3<\/strong>, s'obtenen grans resultats.<\/p>\n\n\n\n

    Postures de ioga per enfortir el terra p\u00e8lvic<\/h2>\n\n\n\n

    Dvipada pitham<\/h3>\n\n\n\n

    La taula de dues potes<\/strong>, tamb\u00e9 anomenada el mig pont<\/strong> \u00e9s una postura que refor\u00e7a la zona lumbar<\/strong>, obre la respiraci\u00f3 i permet una observaci\u00f3 i treball sobre el s\u00f2l p\u00e8lvic de diferent intensitat.<\/p>\n\n\n\n

    \"El<\/figure>\n\n\n\n

    Tomba't sobre l'esquena amb les cames flexionades<\/strong>, els peus ferms a terra i un bloc entre els teus genolls. Si no tens bloc imagina que sostens un perqu\u00e8 peus, genolls i malucs<\/strong> estiguin a la mateixa separaci\u00f3, les cames s'han de mantenir a aquesta dist\u00e0ncia durant l'exercici. Els bra\u00e7os relaxats al llarg del cos amb les palmells cap avall<\/strong> per ajudar-te a pujar i baixar.<\/p>\n\n\n\n

    En inhalar eleva els teus malucs <\/strong>cap al sostre, en exhalar baixa v\u00e8rtebra per v\u00e8rtebra<\/strong> l'esquena a terra. Centra la teva atenci\u00f3 a terra p\u00e8lvic, sent el seu moviment natural en pujar i baixar el cos. Ara acompanya el moviment de la postura amb l'activaci\u00f3 del terra p\u00e8lvic. En inhalar puges el cos i el terra p\u00e8lvic est\u00e0 relaxat, en exhalar aprofita el baixar lent<\/strong> de la postura per anar recollint el terra p\u00e8lvic cap endins com si l'absorb\u00e9ssiu.<\/p>\n\n\n\n

    En funci\u00f3 de la teva pr\u00e0ctica i experi\u00e8ncia, i sempre que no estiguis embarassada<\/strong>, pots afegir a aquesta postura m\u00e9s intensitat recolzant-te nom\u00e9s als talons <\/strong>amb les puntes dels dits cap amunt, elevant els bra\u00e7os cap enrere<\/strong> i quedant-te en apnea a pulmons plens o buits. Sempre amb la consci\u00e8ncia en la teva respiraci\u00f3 i en el moviment natural del s\u00f2l p\u00e8lvic a la postura.<\/p>\n\n\n\n

    Caturanga dandasana: una de les postures de ioga per enfortir el s\u00f2l pelvi\u00e0<\/h3>\n\n\n\n

    La planxa<\/strong>. Aquesta postura refor\u00e7a tota la faixa abdominal<\/strong>, permet recuperar la musculatura de manera progressiva.<\/p>\n\n\n\n

    Et situes al gat-vaca, sobre genolls, mans i puntes dels dits dels peus<\/strong>. Col\u00b7loca els avantbra\u00e7os a terra amb els palmells ben oberts i els bra\u00e7os paral\u00b7lels entre si. Procura allunyar les espatlles de les orelles. En inhalar estira la cama esquerra cap enrere<\/strong>, recolzant-la sobre els dits del peu a terra. En exhalar estira la dreta <\/strong>per entrar a la planxa sostinguda. El teu cos \u00e9s una l\u00ednia recta. Respira portant les costelles <\/strong>cap al teu melic i sent conscient que la for\u00e7a neix al teu centre no a les teves espatlles. Mantingues algunes respiracions i descansa al nad\u00f3, asseguda sobre els teus talons<\/strong>.<\/p>\n\n\n\n

    En cas de postpart <\/strong>recent o convalesc\u00e8ncia <\/strong>de qualsevol tipus, ens col\u00b7locarem amb les genolls <\/strong>a terra perqu\u00e8 no sigui tan intensa. A mesura que anem practicant ja recuperarem la postura completa. En cas d'embar\u00e0s: no sostenir<\/strong>.<\/p>\n\n\n\n

    \"La<\/figure>\n\n\n\n

    Vijayasana<\/h3>\n\n\n\n

    La deessa <\/strong>\u00e9s d'aquestes postures ideals per treballar for\u00e7a <\/strong>i llibertat <\/strong>de moviments a parts iguals. Una de les nostres reines del ioga a l'embar\u00e0s i es pot fer servir al postpart no immediat. A continuaci\u00f3 us mostrem un variant <\/strong>perqu\u00e8 la postura ens ajudi a enfortir el terra p\u00e8lvic.<\/p>\n\n\n\n

    Dempeus amb les cames obertes<\/strong> a una bona separaci\u00f3, m\u00e9s o menys el doble dels malucs amb els peus oberts en diagonal cap a fora seguint la direcci\u00f3 dels genolls. En exhalar flexiona els genolls<\/strong> i baixa les mans sobre les cuixes. En inhalar \u201crecull\u201d un tronc del terra entre les mans i en exhalar per la boca, anar pujant lentament els bra\u00e7os <\/strong>i el cos, com si el tronc pes\u00e9s molt\u00edssim, mentre sostens el terra p\u00e8lvic absorbint-lo cap a dins.<\/p>\n\n\n\n

    Ardha Matsyendrasana<\/h3>\n\n\n\n

    La torsi\u00f3 asseguda<\/strong>. Aquest gir de columna <\/strong>allibera el diafragma. Afavoreix una respiraci\u00f3 que fa massatges als \u00f2rgans interns i ens permet prendre consci\u00e8ncia del s\u00f2l p\u00e8lvic sense for\u00e7ar.<\/p>\n\n\n\n

    Asseguda amb les cames estirades cap endavant<\/strong>. Flexiona la cama esquerra i la passes per sobre de la dreta. Si est\u00e0s embarassada <\/strong>girar\u00e0s cap al costat dret (contrari a la cama flexionada) per tenir espai per a tu i el nad\u00f3, el nad\u00f3. Mentres que si no ho est\u00e0s girar\u00e0s cap al costat esquerre (el de la cama flexionada). La m\u00e0 del costat del gir<\/strong> queda a terra darrere l'esquena. L'altra a la cama per fer palanca.<\/p>\n\n\n\n

    Un cop estiguis a la postura, respira tranquil\u00b7lament<\/strong> al teu melic donant temps per a l'agradable massatge intern. Pots experimentar portar la respiraci\u00f3 <\/strong>m\u00e9s amunt a les teves costelles o m\u00e9s avall sempre observant que passa a terra p\u00e8lvic en canviar la respiraci\u00f3. Veu allargant la teva columna<\/strong> alhora que respires pl\u00e0cidament. Repeteix-ho amb l'altra cama.<\/p>","protected":false},"excerpt":{"rendered":"

    Descobreix quines s\u00f3n les millors postures de ioga per enfortir el terra p\u00e8lvic i quan hauries de comen\u00e7ar a practicar-les<\/p>","protected":false},"author":17,"featured_media":21601,"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":[47],"tags":[124,56,160,57,125],"class_list":["post-21593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-ejercicios-de-yoga","tag-embarazo","tag-suelo-pelvico","tag-yoga","tag-yoga-embarazo"],"yoast_head":"\nPosturas de yoga para fortalecer el suelo p\u00e9lvico<\/title>\n<meta name=\"description\" content=\"Descubre cu\u00e1les son las mejores posturas de yoga para fortalecer el suelo p\u00e9lvico y cu\u00e1ndo deber\u00edas empezar a 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