{"id":30923,"date":"2025-03-03T09:19:43","date_gmt":"2025-03-03T08:19:43","guid":{"rendered":"https:\/\/mamayoga.es\/?p=30923"},"modified":"2025-03-03T09:19:47","modified_gmt":"2025-03-03T08:19:47","slug":"ioga-per-trimestres-guia-completa-per-a-la-practica-durant-lembaras","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/yoga-por-trimestres-guia-completa-para-la-practica-durante-el-embarazo\/","title":{"rendered":"Ioga per trimestres: Guia completa per a la pr\u00e0ctica durant l'embar\u00e0s\u00a0"},"content":{"rendered":"

Semblaria l\u00f2gic pensar que una dona embarassada de poques setmanes<\/strong> i una altra a pocs dies de donar a llum no necessiten la mateixa pr\u00e0ctica de ioga<\/a><\/strong>. Avui des de Mamayoga<\/a><\/strong> et brindem aquesta guia completa per a les pr\u00e0ctiques de ioga per trimestres<\/strong> durant l'embar\u00e0s.\u00a0<\/p>\n\n\n\n

L'embar\u00e0s un cam\u00ed d'evoluci\u00f3 en trimestres o setmanes <\/h2>\n\n\n\n

En aquest bell proc\u00e9s natural, de la sexualitat de la dona, que \u00e9s el embar\u00e0s<\/strong>, es presenta com un recorregut etapa a etapa on els canvis<\/strong>, simptomatologia <\/strong>i fases emocionals i hormonals<\/strong> marcaran un ritme molt concret. \u00c9s per aix\u00f2 que, tradicionalment, es parla del embar\u00e0s per trimestres<\/strong>, o m\u00e9s recentment per setmanes<\/strong>, en funci\u00f3 de per quina etapa s'estigui transitant en aquest moment.\u00a0\u00a0<\/p>\n\n\n\n

La ra\u00f3 \u00e9s molt senzilla, facilitar la informaci\u00f3 a la dona embarassada<\/strong> generalitzant els s\u00edmptomes <\/strong>i atencions necess\u00e0ries del per\u00edode esmentat perqu\u00e8 una no s'hagi de preocupar de coses que encara no han succe\u00eft, o que ja ha superat sense adonar-se'n. El primer trimestre <\/strong>de l'embar\u00e0s \u00e9s de la setmana un fins a la 13<\/strong>; el segon <\/strong>de la 14 fins a la 27<\/strong> i el tercer <\/strong>de la setmana 28 al part<\/strong>.\u00a0<\/p>\n\n\n\n

\"Ioga<\/figure>\n\n\n\n

La pr\u00e0ctica de ioga<\/strong> per a una dona embarassada es nodreix de la informaci\u00f3 <\/strong>dels per\u00edodes esmentats per poder ser oferta trimestre <\/strong>a trimestre<\/strong>. Aix\u00ed en funci\u00f3 de la simptomatologia <\/strong>dominant, del que s'esperava en cada per\u00edode, la pr\u00e0ctica s'adapta. \u00c9s per aix\u00f2 que podem parlar d'un ioga per trimestres<\/strong>.\u00a0<\/p>\n\n\n\n

Vegem detalladament qu\u00e8 esperar i com practicar<\/strong> ioga durant el teu embar\u00e0s cada trimestre.\u00a0\u00a0<\/p>\n\n\n\n

Ioga el primer trimestre <\/h2>\n\n\n\n

El primer trimestre <\/strong>\u00e9s una etapa fren\u00e8tica que de vegades li costa arribar i de vegades li costa acabar. Cada mare arriba en un moment vital diferent de l'embar\u00e0s, el treball, la vida social, l'edat, la parella estable o no, n'hi ha tantes variables <\/strong>que no acabar\u00edem mai.\u00a0\u00a0<\/p>\n\n\n\n

Sigui com sigui el teu embar\u00e0s<\/strong>, en aquest primer trimestre el m\u00e9s habitual \u00e9s que sorgeixi la seg\u00fcent simptomatologia<\/strong>: primer l'abs\u00e8ncia de regla, n\u00e0usees m\u00e9s o menys intenses i fins i tot v\u00f2mits, malestar i canvis hormonals<\/strong>. Aquestes hormones s\u00f3n les que marcaran aquest per\u00edode.\u00a0<\/p>\n\n\n\n

A m\u00e9s \u00e9s un per\u00edode de incertesa<\/strong>, canvis d'humor i inestabilitat emocional<\/strong>, ja que el desconegut, all\u00f2 que pugui succeir o no amb el nad\u00f3, la nad\u00f3, unit als alts i baixos hormonals<\/strong> et trauran una mica el somni. \u00c9s per aix\u00f2 que moltes mares esperen a finalitzar aquest trimestre per iniciar-se a la pr\u00e0ctica de ioga<\/strong> o que pausin la mateixa durant algunes setmanes.\u00a0\u00a0<\/p>\n\n\n\n

La recepta de ioga que et recomanem per al primer trimestre \u00e9s: Confian\u00e7a, amor i tr\u00e0nsit<\/strong>. Una pr\u00e0ctica on l'enfocament podria ser la famosa frase: \u201cSenyor, concediu-me serenitat per acceptar tot all\u00f2 que no puc canviar, valor per canviar el que s\u00f3c capa\u00e7 de canviar i saviesa per entendre la difer\u00e8ncia.\u201d<\/em> <\/p>\n\n\n\n

No deixar-se emportar per la por o els dubtes. Viure i transitar el fet que en aquest prec\u00eds instant est\u00e0s embarassada, que hi ha una vida formant-se dins teu. Que ja ets mare<\/strong>, succeeixi el que passi. Aprendre a gaudir dels moments de calma<\/strong>, d'emocions i n\u00e0usees, a regularitzar-nos amb la respiraci\u00f3 i anar-nos coneixent en aquesta nova etapa vital<\/strong>.\u00a0\u00a0<\/p>\n\n\n\n

A la pr\u00e0ctica de ioga per trimestres s'evitar\u00e0 qualsevol esfor\u00e7 f\u00edsic intens<\/strong>, aix\u00f2 inclou impactes sobre les articulacions <\/strong>(peus, genolls, malucs), pressi\u00f3 sobre el ventre <\/strong>(res de posar-se a fer abdominals com boges), sobreesfor\u00e7os <\/strong>amb vinyases infinits o pr\u00e0ctiques extenuants. En canvi es potenciar\u00e0 tot all\u00f2 que tingui a veure amb la relaxaci\u00f3, el present, viure el moment, estimar-se i estimar la vida<\/strong> que s'est\u00e0 formant dins teu.\u00a0<\/p>\n\n\n\n

Ioga per trimestres: La pr\u00e0ctica al segon trimestre\u00a0<\/h2>\n\n\n\n

El segon trimestre, \u00e9s viscut per moltes mares com un alleujament en el cam\u00ed<\/strong>. Primer perqu\u00e8 per a la majoria desapareixen les mol\u00e8sties intenses i amb aix\u00f2 es recupera el ritme vital<\/strong> que es tenia abans d'estar embarassada. A m\u00e9s amb les estad\u00edstiques a favor nostre, la confian\u00e7a <\/strong>en el proc\u00e9s es fa m\u00e9s f\u00e0cil a mesura que es van superant ecografies i dates. Cada dia una mica m\u00e9s a prop de con\u00e8ixer el nad\u00f3, la nad\u00f3.\u00a0<\/p>\n\n\n\n

La simptomatologia <\/strong>al segon trimestre desapareix o aprens a deixar-la en un segon pla, com un rumor lluny\u00e0. La panxa comen\u00e7a a cr\u00e9ixer i amb aix\u00f2 la il\u00b7lusi\u00f3 i esperan\u00e7a. A m\u00e9s aviat comen\u00e7ar\u00e0s a sentir els moviments <\/strong>del nad\u00f3, la nad\u00f3.\u00a0\u00a0<\/p>\n\n\n\n

\"Energia,<\/figure>\n\n\n\n

Aix\u00ed que la nostra recepta de ioga per a aquest meravell\u00f3s segon trimestre ser\u00e0: Energia, vitalitat i descobriments<\/strong>. Una pr\u00e0ctica m\u00e9s vigorosa, alegre, amb estones de connexi\u00f3 i contacte, per\u00f2 on puguis fer tot all\u00f2 que feies abans d'estar embarassada.\u00a0<\/p>\n\n\n\n

Per a la pr\u00e0ctica \u00e9s moment de activar-se<\/strong>, omplir-se amb vinyases<\/strong>, postures <\/strong>m\u00e9s vigoroses, aprendre a entrenar la for\u00e7a del teu cos<\/strong> i activar-te alhora que altres zones estan relaxades. Comen\u00e7a a familiaritzar-te amb el teu for\u00e7a<\/strong>. Permet que lentament vagin entrant meditacions <\/strong>on les teves mans busquin de forma instintiva el nad\u00f3, la nad\u00f3, v\u00e9s creant aquesta connexi\u00f3 <\/strong>que us unir\u00e0 m\u00e9s enll\u00e0 d'aquests nou mesos. Evita estar molt de temps est\u00e0tica a les postures i comen\u00e7a a comprendre com funciona el teu cos<\/strong> i els seus moviments per estalviar-te la molt molesta ci\u00e0tica i altres dolors futurs.\u00a0<\/p>\n\n\n\n

Ioga al tercer trimestre <\/h2>\n\n\n\n

Arriba el tercer trimestre i amb ell, sembla que el temps s'atura. Els dies passen lents, el teu caminar es fa m\u00e9s lent, necessites molt m\u00e9s esfor\u00e7 <\/strong>per fer qualsevol cosa. Els moviments del nad\u00f3, la nad\u00f3<\/strong>, s\u00f3n una bogeria que de vegades no ens deixen dormir.\u00a0\u00a0<\/p>\n\n\n\n

El tercer trimestre <\/strong>est\u00e0 caracteritzat per la seg\u00fcent simptomatologia: el teu \u00fater amb el nad\u00f3 i la placenta ocupen gran part del teu cos, de manera que la digesti\u00f3 <\/strong>i la respiraci\u00f3 <\/strong>se'n ressenten per manca d'espai; reflux, acidesa, manca d'aire, petites p\u00e8rdues d'orina o necessitat d'anar freq\u00fcentment al bany, lumb\u00e0lgia<\/strong>, ci\u00e0tica <\/strong>i mol\u00e8sties derivades de no trobar una bona postura per al somni<\/a>.\u00a0\u00a0<\/p>\n\n\n\n

Amb aquest panorama la recepta de ioga<\/strong> per al tercer trimestre que et recomanem \u00e9s: Espai, respiraci\u00f3 i creure en tu<\/strong>. Seran pr\u00e0ctiques menys exigents, per\u00f2 amb molta for\u00e7a i confian\u00e7a en les teves capacitats, mare. T'est\u00e0s preparant per al part, mare; un moment de bogeria on haur\u00e0s d'anar a mil revolucions i sense frens.\u00a0\u00a0<\/p>\n\n\n\n

La pr\u00e0ctica de ioga al tercer trimestre<\/strong> buscar\u00e0 obrir les costelles, crear espais per a la respiraci\u00f3<\/strong> i aprendre a fer-la servir, refor\u00e7ar el moviment p\u00e8lvic<\/a> en totes direccions i la sensaci\u00f3 de llibertat de certes postures <\/strong>i moviments<\/strong>. Tamb\u00e9 ser\u00e0 una pr\u00e0ctica molt personalitzada, en funci\u00f3 de si el teu beb\u00e8 est\u00e0 de natges o si pateixes hemorroides, o placenta pr\u00e8via, evitar\u00e0s unes postures; si tens reflux, d'altres. Hi haur\u00e0 postures per alleujar la ci\u00e0tica i altres per descarregar-les cames cansades<\/strong>.\u00a0\u00a0<\/p>\n\n\n\n

Sobretot, aprendr\u00e0s a confiar en la mare que ja ets, en la capacitat que ets de donar a llum, en aquesta mam\u00edfera que viu dins teu i que ho donar\u00e0 tot quan sigui necessari. Creu en tu mare, en la teva m\u00e0gia, en la teva capacitat, en la teva for\u00e7a, la que tens i la que desconeixes que tens.<\/strong> <\/p>\n\n\n\n

\"So,<\/figure>\n\n\n\n

Ioga per trimestres: Quan surts de comptes\u00a0<\/h2>\n\n\n\n

El final del tercer trimestre<\/strong> no \u00e9s una data matem\u00e0tica a les 40 setmanes<\/strong>. Per algunes arribar\u00e0 abans i per altres tocar\u00e0 esperar.\u00a0\u00a0<\/p>\n\n\n\n

Aquests \u00faltims dies o setmanes del tercer trimestre <\/strong>es podrien considerar una etapa a part. Haur\u00e0s arribat al m\u00e0xim volum del teu budell. El pes del nad\u00f3 <\/strong>es far\u00e0 notar a la teva esquena i al teu pubis. Per a algunes apareixer\u00e0 el insomni <\/strong>com a preparaci\u00f3 al que ha d'arribar. La impaci\u00e8ncia ser\u00e0 posada a prova al m\u00e0xim, ser\u00e0 avui? Les contraccions comen\u00e7aran, per\u00f2 sense ritme i escampades.\u00a0\u00a0<\/p>\n\n\n\n

Aix\u00ed que per tancar aquesta darrera etapa del ioga per trimestres<\/strong> la nostra recepta ser\u00e0: So, respiraci\u00f3 i rialles<\/strong>. I \u00e9s que el so, amb la teva veu, els teus sospirs, els teus badalls, seran l'eina natural del teu cos per transitar el mal de part; aix\u00ed que aquestes darreres setmanes, canta, mare; sospira, riu, deixa que l'aire i la veu entrin i surtin amb naturalitat al teu cos.\u00a0\u00a0<\/p>\n\n\n\n

La pr\u00e0ctica de ioga<\/strong> ser\u00e0 sonora, amb cants, mantres, respiracions per tot arreu, sospirs, rialles i molta connexi\u00f3. Ja falta res, mare.\u00a0\u00a0<\/p>\n\n\n\n

Espero que aquesta guia et serveixi per ajudar-te en els teus classes de ioga trimestre a trimestre<\/strong> i s\u00e0pigues on situar-te a cada moment d'aquesta bonica etapa vital que \u00e9s el teu embar\u00e0s. Ja nom\u00e9s em queda convidar-te a deixar-te acompanyar per la tribu Mamayoga<\/strong> a cada trimestre.\u00a0<\/p>","protected":false},"excerpt":{"rendered":"

Parecer\u00eda l\u00f3gico pensar que una mujer embarazada de pocas semanas y otra a pocos d\u00edas de dar a luz no necesitan la misma pr\u00e1ctica de yoga. Hoy desde Mamayoga te brindamos esta gu\u00eda completa para las pr\u00e1ctica de yoga por trimestres durante el embarazo.\u00a0 El embarazo un camino de evoluci\u00f3n en trimestres o semanas  En […]<\/p>\n","protected":false},"author":17,"featured_media":30930,"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":[56,123,57,59],"class_list":["post-30923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-embarazo","tag-mamayoga","tag-yoga","tag-yoga-para-mamas"],"yoast_head":"\nYoga por trimestres: Gu\u00eda completa para la pr\u00e1ctica durante el embarazo\u00a0<\/title>\n<meta name=\"description\" content=\"Descubre de la mano de Mamayoga c\u00f3mo practicar yoga por trimestres: 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