{"id":23292,"date":"2024-04-01T08:56:01","date_gmt":"2024-04-01T06:56:01","guid":{"rendered":"https:\/\/mamayoga.es\/?p=23292"},"modified":"2026-01-07T11:56:53","modified_gmt":"2026-01-07T10:56:53","slug":"postures-de-ioga-prenatal","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/posturas-de-yoga-prenatal\/","title":{"rendered":"Postures de ioga prenatal per alleujar les mol\u00e8sties durant l&#039;embar\u00e0s"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Durant el <strong>embar\u00e0s <\/strong>\u00e9s com\u00fa presentar <strong>mol\u00e8sties de tota mena<\/strong>, degudes sobretot als canvis hormonals, emocionals i f\u00edsics que experimenta el teu cos. Avui des de <a href=\"https:\/\/mamayoga.es\/ca\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mamayoga<\/a> et mostrarem <strong>postures de ioga prenatal <\/strong>per alleujar les mol\u00e8sties durant l&#039;embar\u00e0s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mol\u00e8sties durant el teu embar\u00e0s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Haur\u00e0s notat que el teu embar\u00e0s \u00e9s sin\u00f2nim de <strong>canvi<\/strong>. Hi ha tants canvis en tu i no nom\u00e9s a nivell f\u00edsic, sin\u00f3 tamb\u00e9 <strong>emocional<\/strong>, a nivell d&#039;estructures familiars, de rutines, de visi\u00f3 de futur, d&#039;amistats, de tribu, de treball, de <a href=\"https:\/\/mamayoga.es\/ca\/dormir-i-embaras\/\" target=\"_blank\" rel=\"noreferrer noopener\">hores de son<\/a> i fins i tot de <strong>alimentaci\u00f3<\/strong>. De vegades tant de canvi ens supera.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja t&#039;expliquem a <a href=\"https:\/\/mamayoga.es\/ca\/com-el-ioga-pot-ajudar-a-les-embarassades-a-sentir-se-mes-fortes-i-equilibrades\/\" target=\"_blank\" rel=\"noreferrer noopener\">un altre article<\/a> com el ioga pot ajudar les embarassades a sentir-se <strong>m\u00e9s fortes i equilibrades<\/strong>. Vegem ara per qu\u00e8 aquests canvis f\u00edsics ens poden portar a produir les indesitjables mol\u00e8sties i quines postures concretes podem fer servir per alleujar-les.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2.jpg\" alt=\"El ioga t&#039;ajudar\u00e0 a guanyar mobilitat al maluc durant l&#039;embar\u00e0s\" class=\"wp-image-23300\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/respiracion-2-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A mesura que el teu embar\u00e0s avan\u00e7a amb el <strong>augment de volum abdominal<\/strong>, les diferents r\u00e0fegues d&#039;hormones, la posici\u00f3 per dormir i un llarg etc., comen\u00e7aran a apar\u00e8ixer mol\u00e8sties m\u00e9s o menys suportables a les quals haur\u00e0s de parar atenci\u00f3. Cada trimestre t\u00e9 <strong>simptomatologia <\/strong>i mol\u00e8sties pr\u00f2pies, per\u00f2 a m\u00e9s cada embar\u00e0s \u00e9s un m\u00f3n, aix\u00ed que algunes afortunades no en passareu per cap i altres us toca la loteria. Les <strong>mol\u00e8sties m\u00e9s comunes<\/strong> durant l&#039;embar\u00e0s s\u00f3n les seg\u00fcents.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ci\u00e0tica<\/strong>. A causa d&#039;un canvi en la col\u00b7locaci\u00f3 de la pelvis es pot donar la temuda ci\u00e0tica, un dolor punxant que baixa des de la natge i pot arribar fins al dit gros del peu. La majoria de les embarassades que la pateixen, pateixen l&#039;anomenada \u201cfalsa ci\u00e0tica\u201d que es produeix per la tensi\u00f3 al m\u00fascul piramidal de la natge (i no per una lesi\u00f3 a les v\u00e8rtebres). Aix\u00ed que, amb una bona col\u00b7locaci\u00f3 de la pelvis, h\u00e0bits posturals, sessions de fisioter\u00e0pia i la pr\u00e0ctica d&#039;algunes postures de ioga prenatal es pot alleujar.<\/li>\n\n\n\n<li><strong>Lumb\u00e0lgia<\/strong>. Estar moltes hores asseguda o de peu treballant durant el teu embar\u00e0s, sumat a una tend\u00e8ncia a portar el nad\u00f3 massa endavant en males postures, pot donar dolors lumbars. La prevenci\u00f3 postural, prendre&#039;t els descansos necessaris i donar mobilitat al teu cos t&#039;ajudaran amb aquest s\u00edmptoma.<\/li>\n\n\n\n<li><strong>Pub\u00e0lgia<\/strong>. Al final del teu embar\u00e0s, o abans, si portes bessons o \u00e9s el segon, la col\u00b7locaci\u00f3 del nad\u00f3 pressionar\u00e0 el pubis ocasionant mals de pub\u00e0lgia. Els massatges, el moviment del teu pelvis i malucs i algunes postures de ioga prenatal us ajudaran a millorar aquest s\u00edmptoma.<\/li>\n\n\n\n<li><strong>Reflux, acidesa<\/strong>. La posici\u00f3 del nad\u00f3 en aquest cas reduint l&#039;espai lliure de l&#039;est\u00f3mac, m\u00e9s els canvis hormonals poden donar aquest reflux, acidesa, sabor met\u00e0l\u00b7lic, etc. Necessitar\u00e0s regular la teva alimentaci\u00f3, espai i canvis posturals per alleujar-lo.<\/li>\n\n\n\n<li><strong>Manca d&#039;al\u00e8<\/strong>. El canvi de volum de la teva zona abdominal, modifica la posici\u00f3 del diafragma, donant-nos m\u00e9s sensaci\u00f3 de manca d&#039;al\u00e8. Sobretot, en el primer embar\u00e0s sol passar que el nad\u00f3 se situa for\u00e7a a dalt pressionat les v\u00edsceres cap al diafragma, ia vegades tamb\u00e9 les seves puntades de peu ninja. Les pr\u00e0ctiques relaxants, l&#039;obertura de costelles i la mobilitat us ajudaran a retrobar el vostre espai per respirar.<\/li>\n\n\n\n<li><strong>Marejos<\/strong>. Si en tombar-te sobre l&#039;esquena, o en aixecar-te despr\u00e9s de dormir, et mareges \u00e9s probable que hagis pressionat massa sense voler la vena cava inferior. Per evitar-los nom\u00e9s cal tombar-te sempre sobre el costat esquerre del cos o col\u00b7locar algun coix\u00ed al costat dret perqu\u00e8 el teu cos no tanqui aquesta vena.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">El ioga prenatal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Com has vist, que les mol\u00e8sties siguin comunes o freq\u00fcents a la majoria dels embarassos, no vol dir que no hi puguem fer res. La <strong><a href=\"https:\/\/mamayoga.es\/ca\/ioga-embarassades-barcelona\/\" target=\"_blank\" rel=\"noreferrer noopener\">pr\u00e0ctica de ioga prenatal<\/a><\/strong>, inclou una s\u00e8rie de <strong>postures <\/strong>que us ajudaran a alleujar els molestos s\u00edmptomes que poden sorgir en els diferents trimestres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mobilitzar el teu cos, sentir-te activa, compensar mals h\u00e0bits posturals i focalitzar-te, s\u00f3n alguns dels <strong>beneficis del ioga prenatal<\/strong>. A m\u00e9s, una pr\u00e0ctica regular us ajudar\u00e0 a establir <strong>rutines saludables<\/strong> que afavoreixin una regulaci\u00f3 hormonal, millor descans i m\u00e9s vitalitat pel teu dia a dia.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal.jpg\" alt=\"Respira, de forma conscient, cap al teu nad\u00f3\" class=\"wp-image-23302\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/yoga-prenatal-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3, et presentem algunes de les <strong>postures farmaciola<\/strong> perqu\u00e8 la teva pr\u00e0ctica de ioga prenatal t&#039;ajudi a alleujar els <strong>s\u00edmptomes <\/strong>i <strong>mol\u00e8sties <\/strong>m\u00e9s comuns de l&#039;embar\u00e0s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Postures de ioga prenatal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Les postures de ioga per a embarassades estan adaptades als canvis del cos durant la gestaci\u00f3 i permeten una pr\u00e0ctica segura, conscient i respectuosa. A trav\u00e9s de moviments suaus i respiraci\u00f3, ajuden a alleujar tensions a l&#039;esquena i la pelvis, millorar la mobilitat i afavorir la relaxaci\u00f3 f\u00edsica i mental.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Integrar aquestes postures a la pr\u00e0ctica ajuda la futura mare a sentir-se m\u00e9s connectada amb el seu cos i amb l&#039;embar\u00e0s, promovent benestar i calma en cada etapa de la gestaci\u00f3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Arrelitzar-te ia respirar<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La primera <strong>postura de ioga prenatal<\/strong> \u00e9s b\u00e0sica i simple, per\u00f2 t&#039;ajudar\u00e0 a con\u00e8ixer el teu cos, situar-te millor a l&#039;espai i amb aix\u00f2 compensar, evitar o millorar les <strong>mol\u00e8sties a l&#039;esquena<\/strong> i les sensacions de manca despai o respiraci\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dempeus amb les cames separades a l&#039;amplada dels teus malucs, sent com estan els teus peus. Situa una m\u00e0 en un cor i l&#039;altra al nad\u00f3, la nad\u00f3. <strong>Trenca el teu pelvis endavant i enrere sobre les cames<\/strong>, portant el c\u00f2ccix des de darrere i amunt fins a davant i endins, diverses vegades. Troba el punt neutre, on el teu pelvis sense esfor\u00e7 sost\u00e9 el nad\u00f3, apuntant el pubis i el c\u00f2ccix cap a terra. Inclina el pes del teu cos cap a les <strong>puntes dels dits dels peus<\/strong> sense aixecar-los i d&#039;all\u00e0 porta el pes als talons tamb\u00e9 sense aixecar els peus. Repeteix el balanceig diverses vegades i troba una altra vegada el centre on hi ha equilibri i els teus peus estan ben enganxats a terra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sent que pots fer espai al nad\u00f3 en pensar que les cames s&#039;arrelen. Com si els teus peus entressin a la terra. En una inhalaci\u00f3 <strong>eleva els teus bra\u00e7os pels costats cap al cel<\/strong> omplint-te d&#039;aire. En exhalar, passeja les mans amb una car\u00edcia per la cara, el coll, el pit fins a arribar al nad\u00f3. Repeteix diverses vegades i torna a la posici\u00f3 de la m\u00e0 al cor i l&#039;altra al nad\u00f3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La postura del colom<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La seg\u00fcent postura de ioga prenatal, ideal per alleujar mol\u00e8sties, \u00e9s la <strong>colom <\/strong>o la <strong>iguana<\/strong>. Aquesta postura compensa la <strong>curvatura lumbar<\/strong>, produint una extensi\u00f3 suau, a m\u00e9s alleuja les mol\u00e8sties de ci\u00e0tica per la compressi\u00f3 i estirament del gluti.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma.jpg\" alt=\"El colom \u00e9s una de les postures de ioga prenatal m\u00e9s recomanades\" class=\"wp-image-23301\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/paloma-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Partint de la postura de <strong>quadrup\u00e8dia<\/strong>, sobre genolls, mans i puntes dels dits dels peus; avan\u00e7a el genoll esquerre per terra entre les mans fins a seure-hi i estira la cama dreta a terra cap enrere. Pots obrir una mica de costat el genoll esquerre per<strong> tenir m\u00e9s espai per al nad\u00f3<\/strong>, sobretot si ja ets al tercer trimestre. Les mans a terra amb els bra\u00e7os estirats i les espatlles baixes per anar obrint el pit i respirant tranquil\u00b7lament.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sentir\u00e0s un punt de pressi\u00f3 als teus <strong>lumbars<\/strong>, per\u00f2 que no hi hagi dolor, sin\u00f3 modifica la postura portant les mans m\u00e9s endavant. Despr\u00e9s d&#039;algunes <strong>respiracions<\/strong>, inclina&#039;t cap endavant recolzant el cap sobre els teus punys, un a sobre de l&#039;altre, perqu\u00e8 tinguis espai per respirar. Mantingues durant algunes respiracions i sal lentament aixecant el cap i tornant a recolzar les mans per tornar a la postura de <strong>quadrup\u00e8dia<\/strong>. Repeteix amb la cama dreta avan\u00e7ada.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Els peus i cames a la paret<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En cas de mal de <strong>pub\u00e0lgia<\/strong>, per\u00f2 tamb\u00e9 per alleujar els peus inflats, el cansament de cames i el <strong>esgotament <\/strong>per calor; pots fer servir aquesta variant de postura invertida suau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Posa la teva <strong>estoreta <\/strong>tocant a la paret, de forma perpendicular per poder recolzar les cames a la paret i tenir l&#039;esquena a la m\u00e0rfega. La manera m\u00e9s f\u00e0cil d&#039;arribar a la postura \u00e9s asseure&#039;t de costat a la paret, recolzar un colze e <strong>anar pujant les cames de costat<\/strong> fins que puguis tenir les natges prop de la paret, les dues cames estirades i la teva esquena llarga a terra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si et mareja estar estirada sobre l&#039;esquena, posa un <strong>coix\u00ed pla<\/strong> a la natja dreta. Si tens <strong>reflux <\/strong>o <strong>acidesa<\/strong>, posa el coix\u00ed al teu cap perqu\u00e8 aquesta s&#039;elevi una mica de terra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recolza les plantes dels peus a la paret i eleva&#039;t amb la for\u00e7a de les cames portant el nad\u00f3 a la nad\u00f3 cap al sostre amb el suport dels teus peus a la paret i els teus<strong> colzes a terra<\/strong>. Baixa lentament v\u00e8rtebra per v\u00e8rtebra, repeteix diverses vegades. Queda a la posici\u00f3 d&#039;esquena al terra i cames estirades a la paret.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La pilota d&#039;exercicis \u2013 fitball<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Al grup de <strong>postures de ioga prenatal<\/strong> que t&#039;ajudaran a alleujar les mol\u00e8sties trimestre a trimestre, pots fer tots els exercicis sobre el <strong>pilota<\/strong>, <strong>pilota d&#039;exercicis<\/strong> o <em>fitball<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El teu pelvis, els teus malucs, les teves costelles, la teva columna, les cames, els bra\u00e7os i en resum tot el teu cos durant el teu embar\u00e0s necessita <strong>mobilitat<\/strong>. Ones i m\u00e9s ones per alliberar tensions i recol\u00b7locar el teu cos. Si aquest moviment \u00e9s necessari durant el teu embar\u00e0s al part ja es deslligar\u00e0 la bogeria.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El <strong>pilota d&#039;exercicis <\/strong>\u00e9s una gran eina perqu\u00e8 les teves postures de ioga prenatal tinguin <strong>mobilitat<\/strong>, recorregut i trobes alleujament.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball.jpg\" alt=\"Pots fer algunes postures de ioga prenatal sobre el fitball\" class=\"wp-image-23297\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/04\/fitball-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pots comen\u00e7ar amb <strong>exercicis senzills<\/strong> com seure damunt de la pilota molt inflat, perqu\u00e8 els peus t&#039;arribin a terra, per\u00f2 els teus angl\u00e8s estiguin obertes amb els genolls per sota dels teus malucs. Des d&#039;aqu\u00ed imaginaci\u00f3 al poder, fes <strong>cercles amb la pilota<\/strong>, amb el pit, estira o allarga bra\u00e7os, girs, salts. Tot et beneficiar\u00e0.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Respira al nad\u00f3 a la nad\u00f3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Finalment, per<strong> alleujar i recuperar la manca d&#039;al\u00e8<\/strong> pots realitzar <em>pranayama <\/em>o <strong>respiraci\u00f3 <\/strong>conscient, com per exemple la respiraci\u00f3 al nad\u00f3, la nad\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Asseguda amb les cames creuades o sobre una banqueta o <strong>coix\u00ed de meditaci\u00f3<\/strong>. Porta una m\u00e0 al teu cor i l&#039;altra cap al nad\u00f3, la criatura. Al <strong>inhalar <\/strong>ho fas pel nas sentint o imaginant que les teves costelles s&#039;expandeixen cap als costats. En exhalar <strong>treu l&#039;aire per la boca<\/strong> escalfant-lo, amb un so \u00abahhhhh\u00bb i portant-lo cap a terra com si volguessis que aquest so baix\u00e9s fins al nad\u00f3, la nad\u00f3. Continueu l&#039;exercici durant 2 o 3 minuts. En tancar queda en meditaci\u00f3 sentint les mans en contacte amb la pell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ja has vist com les <strong>postures de ioga prenatal<\/strong> t&#039;ajuden amb les mol\u00e8sties que es van generant a la teva <strong>embar\u00e0s<\/strong>. Nom\u00e9s em queda convidar-te a les nostres <a href=\"https:\/\/mamayoga.es\/ca\/ioga-presencial\/\" target=\"_blank\" rel=\"noreferrer noopener\">classes presencials<\/a> i <a href=\"https:\/\/mamayoga.es\/ca\/ioga-online\/\" target=\"_blank\" rel=\"noreferrer noopener\">en l\u00ednia<\/a> on trobar\u00e0s totes aquestes postures i molt m\u00e9s a l&#039;experi\u00e8ncia <strong>Mamayoga<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntes Freq\u00fcents sobre Postures de ioga prenatal<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Quines mol\u00e8sties pot alleujar el ioga prenatal?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga prenatal ajuda a alleujar mol\u00e8sties comunes de l&#039;embar\u00e0s com la ci\u00e0tica, la lumb\u00e0lgia, la pub\u00e0lgia, els marejos, el reflux i la sensaci\u00f3 de manca d&#039;al\u00e8.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00f3n segures les posicions de ioga per a embarassades?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00ed, les posicions de ioga per a embarassades estan adaptades per respectar els canvis del cos durant la gestaci\u00f3 i es poden practicar de manera segura cada trimestre, sempre de manera conscient i ben guiades.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">El ioga prenatal ajuda a millorar la respiraci\u00f3?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00ed. A trav\u00e9s de posicions de ioga per a embarassades i exercicis de respiraci\u00f3 conscient, s&#039;afavoreix l&#039;obertura de costelles i una respiraci\u00f3 m\u00e9s \u00e0mplia i relaxada.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Amb quina freq\u00fc\u00e8ncia es recomana practicar ioga prenatal?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Es recomana una pr\u00e0ctica regular, donant prioritat a la const\u00e0ncia ia lescolta del cos, sempre per sobre de la intensitat.<\/p>","protected":false},"excerpt":{"rendered":"<p>Les postures de ioga prenatal us ajudaran a alleujar les mol\u00e8sties durant l&#039;embar\u00e0s com la ci\u00e0tica, la pub\u00e0lgia i els marejos<\/p>","protected":false},"author":17,"featured_media":23298,"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":[56,57,125,59,58],"class_list":["post-23292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","tag-embarazo","tag-yoga","tag-yoga-embarazo","tag-yoga-para-mamas","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>Posturas de yoga prenatal: beneficios y ejercicios seguros<\/title>\n<meta name=\"description\" content=\"Las posturas de yoga prenatal te ayudar\u00e1n a aliviar las molestias durante el embarazo como la ci\u00e1tica, la pubalgia y los mareos\" \/>\n<meta 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