{"id":40778,"date":"2026-07-27T09:32:52","date_gmt":"2026-07-27T07:32:52","guid":{"rendered":"https:\/\/mamayoga.es\/?p=40778"},"modified":"2026-07-27T09:32:53","modified_gmt":"2026-07-27T07:32:53","slug":"ioga-tercer-trimestre-embaras","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/ca\/yoga-tercer-trimestre-embarazo\/","title":{"rendered":"Ioga al tercer trimestre d&#039;embar\u00e0s: postures recomanades i moviments que conv\u00e9 evitar"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Ja gaireb\u00e9 ho tens! El tercer trimestre \u00e9s una etapa molt especial de l&#039;embar\u00e0s, que es viuen amb els cinc sentits. El teu beb\u00e8 est\u00e0 creixent a un ritme incre\u00efble i el teu cos tamb\u00e9 est\u00e0 fent un esfor\u00e7 enorme per acompanyar tots aquests canvis. Aix\u00ed que si darrerament notes dolor lumbar, sensaci\u00f3 de pesadesa, et costa trobar postura per dormir o sents m\u00e9s pressi\u00f3 a la pelvis\u2026 tranquil\u00b7la, \u00e9s completament normal.<br><br>Aqu\u00ed \u00e9s on el ioga prenatal es pot convertir en el teu gran aliat. I no, no es tracta de fer postures complicades ni d&#039;exigir m\u00e9s a un cos que ja est\u00e0 donant el m\u00e0xim. Es tracta just del contrari: moure&#039;t amb suavitat, deixar anar tensions i anar preparant cos i ment per al part, sempre amb una pr\u00e0ctica adaptada a aquesta etapa i escoltant el que el teu cos et demana cada dia.<\/p>\n\n\n\n<div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Ioga al tercer trimestre d&#039;embar\u00e0s: qu\u00e8 canvia en aquesta etapa<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Durant aquestes darreres setmanes, el teu cos no para d&#039;adaptar-se al creixement del nad\u00f3. El centre de gravetat canvia, l&#039;equilibri de vegades et juga alguna mala mala passada i coses que abans feies sense pensar (com ajupir-te alguna cosa) ara et demanen una mica m\u00e9s d&#039;esfor\u00e7. Res estrany, \u00e9s el que toca en aquesta recta final.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A m\u00e9s, les hormones segueixen a la seva, preparant el cos per al naixement: els lligaments es tornen m\u00e9s flexibles i les articulacions guanyen mobilitat per facilitar el part. Genial per quan arribi el moment, s\u00ed, per\u00f2 tamb\u00e9 pot fer que notis m\u00e9s inestabilitat o mol\u00e8sties a la pelvis mentrestant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s molt habitual sentir dolor lumbar, cames cansades, pressi\u00f3 a la zona p\u00e8lvica o aquesta sensaci\u00f3 de no trobar mai la postura perfecta per descansar. I encara que s\u00f3n sensacions s\u00faper freq\u00fcents, aix\u00f2 no vol dir que hagis de resignar-te i aguantar-les com puguis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed \u00e9s on el ioga prenatal marca la difer\u00e8ncia de deb\u00f2. Amb moviments suaus, respiraci\u00f3 conscient i postures pensades per a aquesta etapa, moltes dones aconsegueixen sentir-se m\u00e9s lleugeres, guanyar mobilitat i arribar a aquestes \u00faltimes setmanes amb molt m\u00e9s benestar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficis del ioga durant el tercer trimestre d&#039;embar\u00e0s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anem amb calma: l&#039;objectiu aqu\u00ed no \u00e9s guanyar flexibilitat ni aconseguir posicions de nivell avan\u00e7at. La pr\u00e0ctica est\u00e0 pensada per acompanyar-te en tot all\u00f2 que el teu cos est\u00e0 vivint i ajudar-te a arribar al part amb m\u00e9s confian\u00e7a i m\u00e9s tranquil\u00b7litat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un dels beneficis que m\u00e9s agra\u00efu les embarassades (ens ho dieu sempre) \u00e9s l&#039;alleujament del dolor lumbar i d&#039;aquesta tensi\u00f3 que es va acumulant a la pelvis. Els moviments suaus ajuden a mobilitzar la columna, millorar la postura i reduir aquesta rigidesa que sol apar\u00e8ixer quan el pes del nad\u00f3 va augmentant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9 afavoreix la mobilitat de la pelvis i dels malucs, una cosa clau de cara al naixement. Mantenir aquestes zones actives i sense tensi\u00f3 us pot ajudar a estar m\u00e9s c\u00f2moda durant l&#039;embar\u00e0s i, de passada, a preparar el cos per al part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I despr\u00e9s hi ha la respiraci\u00f3, que per a nosaltres \u00e9s un tresor. Aprendre a respirar de forma conscient a les classes de ioga prenatal no nom\u00e9s et fa calma en el dia a dia, sin\u00f3 que es converteix en una eina molt valuosa per quan arribin les contraccions i necessitis gestionar els moments m\u00e9s intensos del part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per descomptat, no ens oblidem del benestar emocional. Regalar-te uns minuts per connectar amb tu mateixa, baixar el ritme i sentir el nad\u00f3 pot ajudar-te a viure aquesta etapa amb molta m\u00e9s serenitat. En un moment amb tants canvis i, de vegades, tanta incertesa, donar-te aquest espai d&#039;autocura \u00e9s tamb\u00e9 una manera preciosa de preparar l&#039;arribada del nad\u00f3.<\/p>\n\n\n\n<div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Postures de ioga recomanades al tercer trimestre d&#039;embar\u00e0s<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Al tercer trimestre, menys \u00e9s m\u00e9s (repeteix aix\u00f2 les vegades que calgui). El que \u00e9s important \u00e9s fer postures adaptades que respectin els canvis de l&#039;embar\u00e0s i et permetin moure&#039;t amb total seguretat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les postures que afavoreixen la mobilitat de la pelvis solen asseure genial. Moviments suaus com el balanceig de la pelvis o la postura del gat-vaca adaptada ajuden a alleujar aquesta pressi\u00f3 a la zona lumbar ia que l&#039;esquena ho noti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tamb\u00e9 t&#039;encantaran les postures que ajuden a descarregar les cames ia treure&#039;t aquesta sensaci\u00f3 de pesadesa. Incorporar petits moviments conscients durant la pr\u00e0ctica afavoreix la circulaci\u00f3 i fa que el cos se senti molt m\u00e9s lleuger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les obertures suaus de malucs s\u00f3n un altre dels nostres recursos preferits en ioga prenatal. Sempre sense for\u00e7ar, eh, ajuden a mantenir la mobilitat ia anar preparant el cos pel moment del part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I quan el cos demana descans (que en aquesta etapa \u00e9s sovint), les postures restauratives s&#039;emporten tot el protagonisme. Amb coixins, mantes o blocs pots trobar posicions c\u00f2modes on relaxar-te de deb\u00f2, respirar i deixar anar tensi\u00f3 sense fer cap esfor\u00e7.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"684\" data-id=\"40783\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-1024x684.webp\" alt=\"classe de ioga per a embarassades tercer trimestre\" class=\"wp-image-40783\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-1024x684.webp 1024w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-300x200.webp 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-768x513.webp 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-1536x1025.webp 1536w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-18x12.webp 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745-600x400.webp 600w, https:\/\/mamayoga.es\/wp-content\/uploads\/2026\/07\/RAB_5745.webp 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Moviments i postures de ioga que cal evitar durant el tercer trimestre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga \u00e9s una pr\u00e0ctica preciosa durant l&#039;embar\u00e0s, per\u00f2 no tot s&#039;hi val en aquesta etapa, i \u00e9s important que ho s\u00e0pigues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9s millor evitar aquelles postures que exerceixen massa pressi\u00f3 sobre l&#039;abdomen o que comprimeixen la zona on \u00e9s el teu nad\u00f3. Tamb\u00e9 us recomanem prescindir de moviments que puguin comprometre l&#039;equilibri, perqu\u00e8 el canvi del centre de gravetat fa que el risc de caigudes sigui m\u00e9s gran.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les torsions profundes i els estiraments molt exigents tampoc no s\u00f3n bona idea ara mateix. Durant l&#039;embar\u00e0s, les teves articulacions estan m\u00e9s flexibles pels canvis hormonals, aix\u00ed que for\u00e7ar el rang de moviment et pot generar mol\u00e8sties o augmentar el risc de lesi\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per aix\u00f2 insistim tant a fer un ioga prenatal adaptat i guiat per professionals que coneguin b\u00e9 les necessitats de cada trimestre de l&#039;embar\u00e0s.<\/p>\n\n\n\n<div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Ioga tercer trimestre embar\u00e0s: una pr\u00e0ctica per preparar cos i ment abans del part<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Les darreres setmanes d&#039;embar\u00e0s s\u00f3n plenes d&#039;emocions, d&#039;aquelles que van i v\u00e9nen sense avisar. De vegades apareixen els nervis, altres vegades les ganes boges de con\u00e8ixer ja el teu nad\u00f3, i tamb\u00e9, per qu\u00e8 negar-ho, els dubtes sobre com ser\u00e0 el part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El ioga prenatal no far\u00e0 que aquests canvis desapareguin, per\u00f2 s\u00ed que pot ajudar-te a viure&#039;ls des d&#039;un lloc de m\u00e9s calma i m\u00e9s confian\u00e7a. Cada respiraci\u00f3, cada moviment i cada moment que dediques a connectar amb tu mateixa \u00e9s una manera d&#039;anar preparant el cos i la ment per al naixement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/mamayoga.es\/ca\/\">Mamayoga<\/a> acompanyem moltes dones en aquesta etapa tan especial amb classes adaptades a cada trimestre, on l&#039;important no \u00e9s fer-ho perfecte, sin\u00f3 que et sentis segura, escoltada i cuidada. Perqu\u00e8 aquestes darreres setmanes no es tracta de demanar-li m\u00e9s al teu cos, sin\u00f3 de donar-li just el que necessita per arribar al part amb benestar i amb confian\u00e7a.<\/p>\n\n\n\n<div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/mamayoga.es\/ca\/?add-to-cart=15367\">APUNTA&#039;T JA I PROVA 10 DIES GRATIS<\/a><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00a1Ya casi lo tienes! El tercer trimestre es una etapa muy especial del embarazo, de esas que se viven con los cinco sentidos. Tu beb\u00e9 est\u00e1 creciendo a un ritmo incre\u00edble y tu cuerpo tambi\u00e9n est\u00e1 haciendo un esfuerzo enorme para acompa\u00f1ar todos esos cambios. As\u00ed que si \u00faltimamente notas dolor lumbar, sensaci\u00f3n de pesadez, [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":40781,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[44,47],"tags":[56,180,57,75,125,59],"class_list":["post-40778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo","category-yoga","tag-embarazo","tag-panales-de-tela","tag-yoga","tag-yoga-con-bebes","tag-yoga-embarazo","tag-yoga-para-mamas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga en el tercer trimestre: posturas recomendadas y movimientos que conviene evitar.<\/title>\n<meta name=\"description\" content=\"Descubre c\u00f3mo practicar yoga en el tercer trimestre de embarazo, qu\u00e9 posturas son recomendadas y 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