{"id":26338,"date":"2024-08-23T17:24:02","date_gmt":"2024-08-23T15:24:02","guid":{"rendered":"https:\/\/mamayoga.es\/?p=26338"},"modified":"2024-11-28T09:06:01","modified_gmt":"2024-11-28T08:06:01","slug":"ioga-i-lactancia-postures-per-millorar-la-comoditat","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/yoga-y-lactancia-posturas-para-mejorar-la-comodidad\/","title":{"rendered":"Ioga i lact\u00e0ncia: Postures per millorar la comoditat i l'enlla\u00e7 amb el teu nad\u00f3\u00a0"},"content":{"rendered":"

Felicitats, per fi has pogut establir la lact\u00e0ncia amb el nad\u00f3, la nad\u00f3<\/strong>. Si comences a tenir mal d'esquena<\/strong>, cansament <\/strong>i contractures diverses <\/strong>potser \u00e9s que no t'est\u00e0s atenent tant com hauries de fer. Avui des de Mamayoga<\/a> <\/strong>et mostrem postures de ioga durant la lact\u00e0ncia<\/strong> per millorar la comoditat i el enlla\u00e7 amb el teu nad\u00f3<\/a><\/strong>.\u00a0<\/p>\n\n\n\n

La lact\u00e0ncia com a etapa a la teva vida i la vida del nad\u00f3 <\/h2>\n\n\n\n

La lact\u00e0ncia <\/strong>\u00e9s una bella etapa que pot durar uns quants anys. Tant si es tracta de lact\u00e0ncia materna<\/strong>, lact\u00e0ncia de f\u00f3rmula o mixta<\/strong> \u00e9s un moment de connexi\u00f3 i enlla\u00e7 entre la mare i el nad\u00f3, el nad\u00f3. La lact\u00e0ncia materna, a m\u00e9s, \u00e9s considerada la millor alimentaci\u00f3<\/strong> per als nadons per l'OMS els primers mesos de vida.\u00a0<\/p>\n\n\n\n

Si has decidit optar per la lact\u00e0ncia materna<\/strong> i t'est\u00e0 resultant dif\u00edcil per problemes d'uni\u00f3, dentici\u00f3, fre, dolor, etc\u00e8tera; t'aconsellem que visitis una assessora de lact\u00e0ncia<\/a><\/strong> que et pugui ajudar i aconsellar per alleujar el dolor <\/strong>i poder seguir amb la lact\u00e0ncia fins que tu ho desitgis.\u00a0<\/p>\n\n\n\n

\"Descobreix<\/figure>\n\n\n\n

Per\u00f2 a banda d'aquestes dificultats, el per\u00edode de lact\u00e0ncia per a una mare \u00e9s exigent f\u00edsicament i mentalment<\/strong>. Ja no nom\u00e9s pel fet de lactar, sin\u00f3 tamb\u00e9 per l'atenci\u00f3 focalitzada al nad\u00f3 i les seves necessitats, sense parlar de si hi ha altres fills a la fam\u00edlia.\u00a0\u00a0<\/p>\n\n\n\n

Encara que moltes vegades apareguin el cansament<\/strong>, el mal d'esquena<\/strong>, la incomoditat als bra\u00e7os, les contractures<\/strong>, la manca de respiraci\u00f3, no ho normalitzem. Posa't la vida m\u00e9s f\u00e0cil mare, si tu est\u00e0s b\u00e9, ells estaran b\u00e9.\u00a0<\/p>\n\n\n\n

Com el ioga i les seves postures us poden ajudar a millorar la comoditat? <\/h2>\n\n\n\n

T'hem parlat moltes vegades dels beneficis del ioga<\/a><\/strong>, tant per al embar\u00e0s<\/a>, el part<\/a>, com el postpart<\/a>. Aix\u00ed que ja nom\u00e9s ens queda animar-te a seguir amb el ioga en el per\u00edode de lact\u00e0ncia<\/strong>. T'ajudar\u00e0 f\u00edsicament a retrobar-te, dedicar-te temps per a tu, respirar millor i tenir una bona postura. A nivell mental <\/strong>et focalitzar\u00e0 en el present, et calmar\u00e0 i ser\u00e0 una petita llum al cam\u00ed de tornada cap a tu mateixa.\u00a0\u00a0<\/p>\n\n\n\n

A m\u00e9s, podr\u00e0s fer-ho amb el nad\u00f3 als bra\u00e7os o molt a prop teu<\/strong>. Aix\u00f2 afavorir\u00e0 que aneu creant aquest enlla\u00e7 natural que existeix entre tots dos. No cal que hi hagi separaci\u00f3, fins i tot veur\u00e0s que hi ha postures, respiracions i meditacions de ioga<\/strong> que es poden fer mentre est\u00e0s donant de mamar.\u00a0\u00a0<\/p>\n\n\n\n

Si vas comen\u00e7ar a fer ioga durant l'embar\u00e0s<\/strong> no \u00e9s el moment de deixar-ho ara. Cinc, deu minuts, els que tinguis, roba temps alhora per a tu, per seguir cuidant-te i donar-te un espai per a tu en aquesta nova realitat de la teva maternitat.\u00a0<\/p>\n\n\n\n

Durant la lact\u00e0ncia les postures impossibles, els llocs inc\u00f2modes, la demanda en tot moment, \u00e9s comprensible que perdis una mica la correcci\u00f3 postural <\/strong>i amb aix\u00f2 comencen noves mol\u00e8sties. Evita-les posant el ioga a la teva rutina.\u00a0<\/p>\n\n\n\n

Postures de ioga durant la lact\u00e0ncia <\/h2>\n\n\n\n

Algunes d'aquestes postures s\u00f3n petits moviments i exercicis <\/strong>que pots fer mentre d\u00f3nes el pit, altres s\u00f3n postures de compensaci\u00f3 que et serviran de gran alleugeriment en els moments en qu\u00e8 puguis posar-te a practicar. Recorda que 5 minuts que et dediquis plenament s\u00f3n suficients!\u00a0<\/p>\n\n\n\n

\"Hi<\/figure>\n\n\n\n

Estirament lateral amb nad\u00f3 <\/h3>\n\n\n\n

Aquesta postura <\/strong>la pots fer tant donant de mamar el nad\u00f3 com sense ell o ella a sobre.\u00a0\u00a0<\/p>\n\n\n\n

Asseguda amb les cames creuades, allarga la columna cap amunt<\/strong> i sent que les teves cames i natges s'arrelen cap a la terra. Pren consci\u00e8ncia d'aquest moment on pots comen\u00e7ar a escoltar el teu cos<\/strong> i les seues sensacions. Respira, ets aqu\u00ed i ara respirant. Aire que entra, aire que surt.\u00a0<\/p>\n\n\n\n

Estira el bra\u00e7 cap a terra amb el palmell de la m\u00e0 cap al teu cos, el que tinguis lliure si est\u00e0s amb el nad\u00f3, el nad\u00f3, o si no, comen\u00e7a pel costat esquerre. Al inhalar <\/strong>trenca el bra\u00e7 cap a fora, girant el palmell cap a fora perqu\u00e8 giri l'espatlla i s'obri el pit sense esfor\u00e7. En exhalar torna a la posici\u00f3 inicial<\/strong>. Repeteix diverses vegades.\u00a0<\/p>\n\n\n\n

A la seg\u00fcent inhalaci\u00f3 puja el bra\u00e7 cap al sostre<\/strong> rotant per fora i, en exhalar, inclina't de costat cap a la dreta. En inhalar torna el bra\u00e7 al sostre i en exhalar t'inclines. Repeteix de 6 a 8 vegades m\u00e9s.\u00a0\u00a0<\/p>\n\n\n\n

Quan puguis, canvia de bra\u00e7. Si no \u00e9s possible, repeteix sense aixecar el bra\u00e7. Nom\u00e9s la rotaci\u00f3 de l'espatlla <\/strong>i despr\u00e9s la inclinaci\u00f3 lateral cap al costat contrari.\u00a0\u00a0<\/p>\n\n\n\n

Torsi\u00f3 suau d'esquena <\/h3>\n\n\n\n

Una altra postura de ioga per a la lact\u00e0ncia<\/strong> que pots fer tant a l'hora d'estar alletant, com a la teva rutina di\u00e0ria.\u00a0\u00a0<\/p>\n\n\n\n

Amb les cames creuades o si vols una mica m\u00e9s d'intensitat<\/strong>, amb les cames estirades cap endavant i el genoll del costat on hi ha el nad\u00f3 mamant, flexionada amb el peu a terra, o l'esquerra si en aquest moment no tens el nad\u00f3, el nad\u00f3 damunt teu. Recolza la m\u00e0 contr\u00e0ria, que tindr\u00e0s lliure, en aquest genoll (o el genoll esquerre si optes per l'opci\u00f3 de cames creuades).\u00a0\u00a0<\/p>\n\n\n\n

En inhalar, eleva la teva columna cap amunt i sense perdre la connexi\u00f3 de les teves natges a terra, v\u00e9s girant cap al costat del genoll. Mira cap enrere per sobre de l'espatlla o inclina la barbeta cap al nad\u00f3, la nad\u00f3 i li dirigeixes la teva mirada amorosa, sense despenjar el cap per sentir el gir i l'estirament al coll<\/strong>. Mantingues la postura respirant tranquil\u00b7lament al melic, sentint que el teu cos segueix allargant-se cap a terra i cap al cel i la teva respiraci\u00f3 fa massatges a les v\u00edsceres per dins.\u00a0<\/p>\n\n\n\n

Quan puguis, canvia de banda. Si no vols o no pots canviar el nad\u00f3 de costat, fes el gir cap a l'altre costat i en comptes de recolzar la m\u00e0 contr\u00e0ria al genoll que no has fet, si aquesta m\u00e0 est\u00e0 ocupada amb el nad\u00f3, recolza la m\u00e0 del genoll flexionat a terra<\/strong> a l'esquena darrere teu, per fer columna amb la teva columna.\u00a0\u00a0<\/p>\n\n\n\n

Postura del peix <\/h3>\n\n\n\n

Aquesta postura de ioga <\/strong>\u00e9s una de les grans compensat\u00f2ries de les males posicions de la columna, aix\u00ed que en el per\u00edode de lact\u00e0ncia \u00e9s ideal per obrir el pit i la respiraci\u00f3<\/strong>. \u00c9s dif\u00edcil o gaireb\u00e9 impossible fer-la amb el nad\u00f3 al pit, per\u00f2 pots tenir-lo molt a prop teu i tocar-lo amb les mans.\u00a0<\/p>\n\n\n\n

Es tracta de fer un arc amb la teva columna a terra<\/strong>, per aix\u00f2 busca un parell de coixins del sof\u00e0 o unes mantes doblegades i les poses a terra. Et tombar\u00e0s a sobre, amb els coixins recolzats a la teva esquena, entre la l\u00ednia del sostenidor i el teu cap, de manera que sentis que el pit s'obre cap amunt, per\u00f2 el coll i les lumbars queden protegits. Si tinguessis molta mol\u00e8stia lumbar, deixa les cames flexionades amb els genolls recolzats l'una contra l'altra. Mantingues uns minuts<\/strong>.\u00a0<\/p>\n\n\n\n

\"Hi<\/figure>\n\n\n\n

Respiraci\u00f3 per buidar <\/h3>\n\n\n\n

Finalment, et recomanem aquesta respiraci\u00f3 de ioga <\/strong>per buidar pensaments, cansament, pesadesa, que igualment podr\u00e0s realitzar durant la lact\u00e0ncia <\/strong>en si, com en un altre moment.\u00a0\u00a0<\/p>\n\n\n\n

Asseguda de cames creuades, ajudant-te de coixins o suports, si cal, perqu\u00e8 tots dos estigueu c\u00f2modes. Comen\u00e7a tancant els ulls i escoltant la teva respiraci\u00f3 ara<\/strong>. Hi ha aire entrant i sortint de tu. Descriu a la teva ment com \u00e9s la sensaci\u00f3 d'aquest aire, la temperatura, el moviment, la flu\u00efdesa, el pessigolleig. A la seg\u00fcent inhalaci\u00f3, inhala profund pel nas per omplir tot el teu cos. En exhalar, fes-ho tan lent com puguis, de manera tranquil\u00b7la, perqu\u00e8 l'aire vagi buidant-te per dins.\u00a0\u00a0<\/p>\n\n\n\n

Repeteix buidant l'aire cada cop m\u00e9s lent, perqu\u00e8 s'endugui els pensaments<\/strong>, el cansament<\/strong>, la incomoditat <\/strong>i et deixi buida per a la seg\u00fcent inhalaci\u00f3.\u00a0<\/p>\n\n\n\n

Espero que aquestes postures de ioga que es poden realitzar durant la lact\u00e0ncia<\/strong> t'ajudin a compensar les mol\u00e8sties, a guanyar en comoditat i anar creant aquest bell vincle amb el teu nad\u00f3, el nad\u00f3. Ja nom\u00e9s em queda convidar-te a formar part de la tribu Mamayoga<\/a><\/strong>.\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Felicidades, por fin has podido establecer la lactancia con el beb\u00e9, la beb\u00e9. Si empiezas a tener dolor de espalda, cansancio y contracturas varias quiz\u00e1s es que no te est\u00e1s atendiendo tanto como deber\u00edas. Hoy desde Mamayoga te mostramos posturas de yoga durante la lactancia para mejorar la comodidad y el v\u00ednculo con tu beb\u00e9.\u00a0 […]<\/p>\n","protected":false},"author":17,"featured_media":26344,"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":[46],"tags":[124,123,57,75,59],"class_list":["post-26338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postparto","tag-ejercicios-de-yoga","tag-mamayoga","tag-yoga","tag-yoga-con-bebes","tag-yoga-para-mamas"],"yoast_head":"\nYoga y lactancia: Posturas para mejorar la comodidad y el v\u00ednculo con tu beb\u00e9\u00a0<\/title>\n<meta name=\"description\" content=\"Practicar yoga durante la lactancia no solo mejora tu salud f\u00edsica, sino que tambi\u00e9n 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