{"id":22069,"date":"2024-01-30T08:50:20","date_gmt":"2024-01-30T07:50:20","guid":{"rendered":"https:\/\/mamayoga.es\/?p=22069"},"modified":"2026-05-22T12:04:41","modified_gmt":"2026-05-22T10:04:41","slug":"comencar-a-practicar-ioga-a-lembaras","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/empezar-a-practicar-yoga-en-el-embarazo\/","title":{"rendered":"Com comen\u00e7ar a practicar ioga a l'embar\u00e0s: consells per a principiants"},"content":{"rendered":"

Ha arribat la gran not\u00edcia: est\u00e0s embarassada i, entre moltes recomanacions, t'han parlat del ioga a l'embar\u00e0s, per\u00f2 no saps per on comen\u00e7ar. Des de Mamayoga<\/a>, avui volem donar-te alguns consells per comen\u00e7ar a practicar ioga prenatal de manera segura i adaptada al teu embar\u00e0s.<\/p>\n\n\n\n

Una activitat altament recomanable durant l'embar\u00e0s<\/h2>\n\n\n\n

El ioga a l'embar\u00e0s \u00e9s una activitat f\u00edsica completa, de baixa intensitat cardiovascular, especialment recomanada per a dones embarassades per la seva capacitat d'adaptaci\u00f3 a cada etapa de la gestaci\u00f3. El ioga prenatal, dissenyat espec\u00edficament per a futures mares, combina exercicis suaus, respiraci\u00f3 conscient i meditaci\u00f3 per afavorir el benestar f\u00edsic i emocional.<\/p>\n\n\n\n

Practicar ioga prenatal durant l'embar\u00e0s et pot ajudar a enfortir el cos i la ment, alleujar mol\u00e8sties f\u00edsiques habituals com la pesadesa o la tensi\u00f3 muscular, millorar la postura i afavorir la relaxaci\u00f3. A m\u00e9s, el ioga a l'embar\u00e0s contribueix a retrobar l'equilibri emocional, reduir l'estr\u00e8s i augmentar la confian\u00e7a en tu mateixa durant aquesta etapa tan especial.<\/p>\n\n\n\n

Aleshores, per on comen\u00e7ar a practicar ioga a l'embar\u00e0s?<\/h2>\n\n\n\n

Hi ha requisits previs?<\/h3>\n\n\n\n

Una cosa que et pots plantejar \u00e9s si hi ha algun requisit <\/strong>abans de comen\u00e7ar la teva pr\u00e0ctica. La veritat \u00e9s que no. Pots comen\u00e7ar en qualsevol moment del teu embar\u00e0s<\/strong>, no cal haver practicat abans ioga, ni ser molt flexible<\/strong>.<\/p>\n\n\n\n

Vegem quatre consells o recomanacions b\u00e0siques<\/strong> per comen\u00e7ar a practicar ioga a l'embar\u00e0s.<\/p>\n\n\n\n

Consells<\/h3>\n\n\n\n

Primer trimestre<\/h4>\n\n\n\n

El primer trimestre<\/strong> el teu cos experimentar\u00e0 tots els canvis hormonals<\/strong>. Pot ser que la teva simptomatologia sigui intensa, incloent n\u00e0usees, v\u00f2mits, cansament extrem, etc. \u00c9s per aix\u00f2 que moltes mares esperen a l'arribada del segon trimestre<\/strong> per comen\u00e7ar a practicar, sobretot si el seu embar\u00e0s \u00e9s considerat de risc.<\/p>\n\n\n\n

\"Segueix<\/figure>\n\n\n\n

Si ja eres practicant de ioga <\/strong>i vols continuar amb la teva pr\u00e0ctica, o decideixes comen\u00e7ar aviat, haur\u00e0s d'adaptar aquesta pr\u00e0ctica al primer trimestre. Fomenta la relaxaci\u00f3 <\/strong>davant la for\u00e7a, separa les cames sempre per donar espai als teus malucs <\/strong>i evita una s\u00e8rie de postures que t'expliquem en aquest post<\/a>.<\/p>\n\n\n\n

Crea la teva rutina<\/h4>\n\n\n\n

Afegir el ioga com a part del teu rutina setmanal <\/strong>t'ajudar\u00e0 a calmar els molestos s\u00edmptomes f\u00edsics<\/strong>: cansament, lumb\u00e0lgies<\/strong>, pesadesa, etc. Per aix\u00f2 simplement organitza la teva agenda per afegir una o dues classes a la setmana de ioga<\/strong>.<\/p>\n\n\n\n

A m\u00e9s, una bona rutina que inclogui activitat f\u00edsica saludable<\/strong> t'ajudar\u00e0 a establir els ritmes d'activitat i descans que diguem que es descontrolen una mica durant el teu embar\u00e0s per l'efecte de les hormones<\/strong>.<\/p>\n\n\n\n

Activitat plaent<\/h4>\n\n\n\n

Aquest \u00e9s un recordatori important, no es tracta d'exigir-te i fer totes les classes possibles sense parar. Converteix el ioga en una activitat plaent<\/strong> on gaudir dels moviments, de la respiraci\u00f3 i de la teva escolta interna.<\/p>\n\n\n\n

A les classes de ioga et convidem a descobrir-te<\/strong>, a sentir el teu cos<\/strong> i els seus sensacions<\/strong>. Perqu\u00e8 visquis i habitas el teu cos f\u00edsic, en aquest bell temps i espai compartit amb el nad\u00f3, el nad\u00f3.<\/p>\n\n\n\n

Pren-te el teu temps<\/h4>\n\n\n\n

No corris, pren m\u00e9s temps per arribar i sortir<\/strong>. Adapta els teus horaris al teu ritme vital. Encara que et sentis al m\u00e0xim de energia <\/strong>(sobretot si ets al segon trimestre), el teu cos t\u00e9 una altra activitat interna que mantenir i et demanar\u00e0 cert fre en caminar o c\u00f3rrer pel carrer.<\/p>\n\n\n\n

Arriba amb temps i gaudeix de la teva pr\u00e0ctica des de la calma<\/strong>. Que l'estat de ioga comenci ja abans i acabi molt m\u00e9s tard del temps que ets a la estoreta<\/strong>.<\/p>\n\n\n\n

Roba c\u00f2moda<\/h4>\n\n\n\n

Busca roba c\u00f2moda i preferiblement folgada que no et molesti per practicar i permeti fer grans moviments i estiraments del teu cos.<\/p>\n\n\n\n

Deixa't sorprendre<\/h4>\n\n\n\n

La pr\u00e0ctica de ioga per a l'embar\u00e0s<\/strong> inclou meditacions, connexi\u00f3 amb el nad\u00f3, cant prenatal, tamb\u00e9 temps per compartir amb altres mares al teu mateix estat. No busquis una pr\u00e0ctica ortodoxa<\/strong> i deixa't sorprendre per sensacions i emocions que no havies viscut abans.<\/p>\n\n\n\n

A trav\u00e9s del ioga et convidem a estar m\u00e9s \u00edntima amb tot el que passa al teu interior<\/strong>, no nom\u00e9s els canvis f\u00edsics, sin\u00f3 tamb\u00e9 els mentals <\/strong>i emocionals<\/strong>. Aix\u00ed tot all\u00f2 que sorgeixi \u00e9s benvingut, \u00e9s escoltat, troba el seu espai.<\/p>\n\n\n\n

Durant el embar\u00e0s <\/strong>les dones connectem amb la vida, amb la creaci\u00f3, amb donar llum. \u00c9s un moment bonic per comen\u00e7ar la pr\u00e0ctica de ioga i con\u00e8ixer-te m\u00e9s enll\u00e0 del cos f\u00edsic<\/strong>.<\/p>\n\n\n\n

Aix\u00ed que nom\u00e9s ens queda convidar-te a comen\u00e7ar la pr\u00e0ctica de ioga<\/strong> en l'embar\u00e0s amb nosaltres a les nostres classes presencials<\/strong> o la experi\u00e8ncia en l\u00ednia<\/strong>.<\/p>\n\n\n\n

Preguntes freq\u00fcents (FAQs)<\/h2>\n\n\n\n

Quan \u00e9s el millor moment per comen\u00e7ar a practicar ioga a l'embar\u00e0s?<\/h3>\n\n\n\n

Pots comen\u00e7ar a practicar ioga a l'embar\u00e0s en qualsevol moment, sempre que el teu embar\u00e0s evolucioni amb normalitat i adaptis la pr\u00e0ctica al teu trimestre. Moltes dones comencen el segon trimestre, encara que tamb\u00e9 \u00e9s possible iniciar des del primer amb exercicis suaus i guiats. El m\u00e9s important \u00e9s escoltar el teu cos i seguir recomanacions professionals.<\/p>\n\n\n\n

Necessito haver practicat ioga abans per comen\u00e7ar ioga prenatal?<\/h3>\n\n\n\n

No, no cal tenir experi\u00e8ncia pr\u00e8via en ioga per comen\u00e7ar ioga prenatal. Les classes estan dissenyades per a principiants i s'adapten a cada etapa de l'embar\u00e0s. El que \u00e9s fonamental \u00e9s practicar amb moviments suaus i adequats als canvis del cos durant la gestaci\u00f3.<\/p>\n\n\n\n

Quants cops a la setmana es recomana practicar ioga a l'embar\u00e0s?<\/h3>\n\n\n\n

Es recomana practicar ioga prenatal una o dues vegades per setmana, creant una rutina que ajudi a alleujar mol\u00e8sties f\u00edsiques com ara el cansament o el dolor lumbar i afavoreixi el benestar general durant l'embar\u00e0s. La const\u00e0ncia \u00e9s m\u00e9s important que la intensitat.<\/p>","protected":false},"excerpt":{"rendered":"

Segueix els consells de Mamayoga per comen\u00e7ar a practicar ioga a l'embar\u00e0s: El m\u00e9s important \u00e9s que gaudeixis de la teva nova etapa!<\/p>","protected":false},"author":17,"featured_media":22073,"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":[56,57,125,113,59,58],"class_list":["post-22069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","tag-embarazo","tag-yoga","tag-yoga-embarazo","tag-yoga-para-embarazadas","tag-yoga-para-mamas","tag-yoga-prenatal"],"yoast_head":"\nC\u00f3mo empezar a practicar yoga en el embarazo: consejos para principiantes<\/title>\n<meta name=\"description\" content=\"Sigue los consejos de Mamayoga para empezar a practicar yoga en el embarazo: 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