{"id":434323,"date":"2023-03-02T08:19:47","date_gmt":"2023-03-02T08:19:47","guid":{"rendered":"https:\/\/www.arhantayoga.org\/pt\/?page_id=434323"},"modified":"2023-04-19T17:46:21","modified_gmt":"2023-04-19T12:16:21","slug":"ardha-setu-bandhasana","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/pt\/ardha-setu-bandhasana\/","title":{"rendered":"Ardha Setu Bandhasana"},"content":{"rendered":"<h1><strong>Pose da Meia Ponte &#8211; Ardha Setu Bandhasana<\/strong><\/h1>\n<p style=\"\">A postura da meia ponte \u00e9 comumente praticada ap\u00f3s a postura do arado, como uma contraposi\u00e7\u00e3o para as v\u00e9rtebras tor\u00e1cicas e lombares. Melhora e complementa os benef\u00edcios do Shoulderstand e do Plow Pose.<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Pose da Meia Ponte - Ardha Setu Bandhasana\" data-id=\"454787\" data-init-width=\"800\" data-init-height=\"450\" title=\"Pose da Meia Ponte - Ardha Setu Bandhasana\" src=\"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Half-Bridge-Pose-Ardha-Setu-Bandhasana-1.jpg\" data-width=\"642\" data-height=\"361\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\" width=\"642\" height=\"361\"><\/span><\/p>\n<table data-rows=\"3\" data-cols=\"2\" style=\"\">\n<thead><\/thead>\n<tbody>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Categoria<\/strong>&nbsp;<\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">Invers\u00e3o suave de retroflex\u00e3o<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Chakra &nbsp;<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">Anahata\/Chacra Card\u00edaco<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\"><strong>Significado<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\"><em>Ardha<\/em> significa metade, <em>setu<\/em> significa ponte, <em>bandha<\/em> significa fechadura.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 dir=\"ltr\">Benef\u00edcios da postura da meia ponte<\/h4>\n<ul>\n<li dir=\"ltr\">Pr\u00e1tica regular de forma constante e confort\u00e1vel dentro de um programa equilibrado de yoga asana:&nbsp;<\/li>\n<li ltr\"\"=\"\">Estimula o Chakra do Cora\u00e7\u00e3o e, portanto, estimula o cora\u00e7\u00e3o, os pulm\u00f5es, o timo e os g\u00e2nglios linf\u00e1ticos<\/li>\n<li ltr\"\"=\"\">Estimula as gl\u00e2ndulas tireoide e paratireoide<\/li>\n<li ltr\"\"=\"\">Retarda os batimentos card\u00edacos e reduz a press\u00e3o arterial (se o peito estiver elevado o suficiente para pressionar o queixo)<\/li>\n<li ltr\"\"=\"\">Alonga a coluna na dire\u00e7\u00e3o oposta \u00e0 postura dos ombros e do arado e, portanto, reverte a compress\u00e3o das regi\u00f5es lombar e tor\u00e1cica<\/li>\n<li ltr\"\"=\"\">Fortalece os m\u00fasculos abdominais e lombares<\/li>\n<li ltr\"\"=\"\">Rejuvenesce e tonifica as pernas e gl\u00fateos<\/li>\n<li ltr\"\"=\"\">Alonga os intercostais e pode ser terap\u00eautico para asma; e&nbsp;<\/li>\n<li ltr\"\"=\"\">Libera a tens\u00e3o e a dor lombar e rejuvenesce os m\u00fasculos cansados das costas.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Instru\u00e7\u00f5es para a postura da meia ponte<\/h4>\n<p dir=\"ltr\"><strong>Como entrar na pose<\/strong><\/p>\n<ol>\n<li ltr\"\"=\"\">Deite-se de costas, dobre os joelhos e aproxime os p\u00e9s dos quadris. Mantenha os p\u00e9s afastados na largura dos quadris e os calcanhares no ch\u00e3o.<\/li>\n<li ltr\"\"=\"\">Coloque as m\u00e3os ao lado do corpo, com as palmas voltadas para baixo<\/li>\n<li ltr\"\"=\"\">Inspire, empurre as m\u00e3os para o ch\u00e3o e levante lentamente os quadris at\u00e9 o teto<\/li>\n<li ltr\"\"=\"\">Estenda as m\u00e3os em dire\u00e7\u00e3o aos tornozelos e leve o peito em dire\u00e7\u00e3o ao queixo.<\/li>\n<li ltr\"\"=\"\">Continue levantando a p\u00e9lvis para cima e para tr\u00e1s em dire\u00e7\u00e3o \u00e0 cabe\u00e7a e respire uniformemente.<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Saindo da pose<\/strong><\/p>\n<p dir=\"ltr\">Coloque as palmas das m\u00e3os no ch\u00e3o e, v\u00e9rtebra por v\u00e9rtebra, role as costas em dire\u00e7\u00e3o ao ch\u00e3o.<\/p>\n<h4 dir=\"ltr\">Dicas de alinhamento para a postura da meia ponte<\/h4>\n<ul>\n<li dir=\"ltr\">Mantendo os ombros e a cabe\u00e7a no ch\u00e3o, puxe as omoplatas uma para a outra.<\/li>\n<li dir=\"ltr\">Os joelhos devem ficar paralelos, os dedos dos p\u00e9s podem apontar ligeiramente para fora.<\/li>\n<li dir=\"ltr\">Joelhos e tornozelos devem formar um \u00e2ngulo de 90 graus em rela\u00e7\u00e3o ao ch\u00e3o.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Dura\u00e7\u00e3o da Reten\u00e7\u00e3o<\/h4>\n<ul>\n<li dir=\"ltr\">Iniciantes: 30 segundos\u20131 minuto<\/li>\n<li dir=\"ltr\">Intermedi\u00e1rio: 1\u20132 minutos<\/li>\n<li dir=\"ltr\">Avan\u00e7ado: 2\u20134 minutos<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Modifica\u00e7\u00f5es<\/h4>\n<ul>\n<li dir=\"ltr\">N\u00e3o h\u00e1 contra-indica\u00e7\u00f5es e cuidados gerais para esta postura. No entanto, respeite o seu limite de movimento e n\u00e3o force al\u00e9m disso, pois isso pode causar tens\u00e3o no pesco\u00e7o ou nos joelhos.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Precau\u00e7\u00f5es e Contra-indica\u00e7\u00f5es<\/h4>\n<p dir=\"ltr\">Se voc\u00ea n\u00e3o consegue segurar os tornozelos enquanto mant\u00e9m o alinhamento correto, tamb\u00e9m pode:<\/p>\n<ul>\n<li>Mantenha as palmas das m\u00e3os no ch\u00e3o, ao lado das coxas, e empurre a p\u00e9lvis o mais alto que puder;<\/li>\n<li>Voc\u00ea pode apoiar as costas colocando as m\u00e3os na mesma posi\u00e7\u00e3o do ombro (dedos apontando para a coluna e polegares para cima ao longo do corpo).<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Poses relevantes<\/h4>\n<p dir=\"ltr\">Descanse na postura do cad\u00e1ver e depois passe para <a href=\"https:\/\/www.arhantayoga.org\/pt\/matsayasana\/\" target=\"_blank\" style=\"outline: none;\" rel=\"noopener\">a postura do peixe &#8211; Matsayasana.<\/a><\/p>\n<p dir=\"ltr\">Para mais asanas e exerc\u00edcios de ioga, visite <a href=\"https:\/\/www.arhantayoga.org\/pt\/exercicios-de-yoga-guia-yoga-asana\/\" style=\"outline: none;\" target=\"_blank\" rel=\"noopener\">o Guia Arhanta Yoga Asana!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pose da Meia Ponte &#8211; Ardha Setu Bandhasana A postura da meia ponte \u00e9 comumente praticada ap\u00f3s a postura do arado, como uma contraposi\u00e7\u00e3o para as v\u00e9rtebras tor\u00e1cicas e lombares. Melhora e complementa os benef\u00edcios do Shoulderstand e do Plow Pose. Categoria&nbsp; Invers\u00e3o suave de retroflex\u00e3o Chakra &nbsp; Anahata\/Chacra Card\u00edaco Significado Ardha significa metade, setu [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":"","tve_updated_post":"","tve_custom_css":"","tve_user_custom_css":"","tve_globals":{},"tcb2_ready":1,"tcb_editor_enabled":1,"tve_landing_page":"tcb2-blank","_tve_header":"432254","_tve_footer":"2370"},"class_list":["post-434323","page","type-page","status-publish","hentry","post-wrapper","thrv_wrapper"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v28.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ardha Setu Bandhasana - Arhanta Yoga Ashram<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arhantayoga.org\/pt\/ardha-setu-bandhasana\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ardha Setu Bandhasana\" \/>\n<meta property=\"og:description\" content=\"Pose da Meia Ponte &#8211; Ardha Setu Bandhasana A postura da meia ponte \u00e9 comumente praticada ap\u00f3s a postura do arado, como uma contraposi\u00e7\u00e3o para as v\u00e9rtebras tor\u00e1cicas e lombares. Melhora e complementa os benef\u00edcios do Shoulderstand e do Plow Pose. 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