{"id":434345,"date":"2023-03-10T16:17:09","date_gmt":"2023-03-10T16:17:09","guid":{"rendered":"https:\/\/www.arhantayoga.org\/pt\/?page_id=434345"},"modified":"2023-04-19T17:49:43","modified_gmt":"2023-04-19T12:19:43","slug":"sukha-gomukhasan","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/pt\/sukha-gomukhasan\/","title":{"rendered":"Sukha Gomukhasan"},"content":{"rendered":"<h1 style=\"\"><strong>Cara F\u00e1cil de Vaca &#8211; Sukha Gomukhasana<\/strong><\/h1>\n<p style=\"\">O Cow Face melhora a flexibilidade dos ombros e estimula uma boa postura. Este exerc\u00edcio de ioga \u00e9 especialmente ben\u00e9fico para pessoas que passam muitas horas na frente do computador e desenvolveram cifose (arredondamento da parte superior das costas).<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Cara F\u00e1cil de Vaca - Sukha Gomukhasana\" data-id=\"443980\" data-init-width=\"800\" data-init-height=\"562\" title=\"Cara F\u00e1cil de Vaca - Sukha Gomukhasana\" src=\"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Easy-Cow-Face-Sukha-Gomukhasana.jpg\" data-width=\"541\" data-height=\"380\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\" width=\"541\" height=\"380\"><\/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;\">Abridor de ba\u00fa<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Chacra &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>Go<\/em> significa vaca e <em>mukha<\/em> significa rosto.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 dir=\"ltr\">Benef\u00edcios da cara de vaca f\u00e1cil<\/h4>\n<p>Pr\u00e1tica regular de forma constante e confort\u00e1vel dentro de um programa equilibrado de yoga asana: &nbsp;<\/p>\n<ul>\n<li dir=\"ltr\">Estimula o Chacra do Cora\u00e7\u00e3o e, portanto, estimula o cora\u00e7\u00e3o, os pulm\u00f5es, o timo e os g\u00e2nglios linf\u00e1ticos, aumentando assim o sistema imunol\u00f3gico<\/li>\n<li dir=\"ltr\">&nbsp;Incentiva a respira\u00e7\u00e3o abdominal e diafragm\u00e1tica<\/li>\n<li dir=\"ltr\">Alonga os m\u00fasculos intercostais e, portanto, aumenta a capacidade pulmonar, o que resulta em maior desempenho atl\u00e9tico e melhor enfrentamento de problemas respirat\u00f3rios, como a asma<\/li>\n<li dir=\"ltr\">Ajuda a endireitar a coluna e melhorar a postura geral do corpo<\/li>\n<li dir=\"ltr\">&nbsp;Melhora a condi\u00e7\u00e3o de cifose (parte superior das costas arqueada cronicamente ou ombros arredondados)<\/li>\n<li dir=\"ltr\">Remove a tens\u00e3o nos ombros, bem como na parte superior e m\u00e9dia das costas.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Instru\u00e7\u00f5es para cara de vaca f\u00e1cil<\/h4>\n<p dir=\"ltr\">Como entrar na pose<\/p>\n<ol>\n<li dir=\"ltr\">Sente-se de joelhos, com os quadris apoiados nos calcanhares.<\/li>\n<li dir=\"ltr\">Estenda o bra\u00e7o direito para o lado, dobre o cotovelo e coloque a m\u00e3o entre as omoplatas, com a palma voltada para fora.<\/li>\n<li dir=\"ltr\">Levante o bra\u00e7o esquerdo sobre a cabe\u00e7a e dobre o cotovelo para colocar a palma da m\u00e3o esquerda entre as omoplatas (palma tocando as costas).<\/li>\n<li dir=\"ltr\">Junte as m\u00e3os atr\u00e1s das costas, entre as omoplatas.<\/li>\n<\/ol>\n<p dir=\"ltr\">Saindo da pose<\/p>\n<ol>\n<li dir=\"ltr\">Solte suavemente o aperto de suas m\u00e3os, gire os ombros e prossiga para o outro lado.<\/li>\n<\/ol>\n<h4 dir=\"ltr\">Dicas de alinhamento para facilitar a cara de vaca<\/h4>\n<ul>\n<li dir=\"ltr\">A parte de tr\u00e1s do pesco\u00e7o deve ser mantida o mais reta poss\u00edvel.<\/li>\n<li dir=\"ltr\">A regi\u00e3o lombar deve arquear ligeiramente (mantendo sua curva natural).<\/li>\n<li dir=\"ltr\">Tente manter o cotovelo do bra\u00e7o atr\u00e1s da cabe\u00e7a.<\/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 de cada lado<\/li>\n<li dir=\"ltr\">Intermedi\u00e1rio: 1\u20132 minutos de cada lado<\/li>\n<li dir=\"ltr\">Avan\u00e7ado: 3\u20135 minutos de cada lado<\/li>\n<\/ul>\n<h4 dir=\"ltr\">modifica\u00e7\u00f5es<\/h4>\n<ul>\n<li dir=\"ltr\">Se ambas as m\u00e3os estiverem na sua coluna, mas n\u00e3o se tocarem, segure-se em uma faixa ou toalha para oferecer resist\u00eancia.<\/li>\n<li dir=\"ltr\">Se a m\u00e3o inferior n\u00e3o alcan\u00e7ar o centro da coluna, n\u00e3o tente segurar a m\u00e3o. Em vez disso, segure suavemente o cotovelo com a m\u00e3o oposta e trabalhe na rota\u00e7\u00e3o do ombro.<\/li>\n<li dir=\"ltr\">Se sentar sobre os calcanhares n\u00e3o for confort\u00e1vel, use um bloco ou almofada embaixo dos quadris.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Precau\u00e7\u00f5es e Contra-indica\u00e7\u00f5es<\/h4>\n<ul>\n<li dir=\"ltr\">problemas de ombro<\/li>\n<li dir=\"ltr\">Problemas nos joelhos: para diminuir a tens\u00e3o nos joelhos, apoie os quadris em uma almofada ou mantenha as pernas esticadas \u00e0 sua frente<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Poses relevantes<\/h4>\n<p>Descanse na postura do cad\u00e1ver e, em seguida, passe para <a href=\"https:\/\/www.arhantayoga.org\/pt\/flexao-para-a-frente-sentado-paschimottanasana\/\" style=\"outline: none;\" target=\"_blank\" rel=\"noopener\">a frente sentada &#8211; Paschimottanasana. <\/a>Para mais asanas e exerc\u00edcios de ioga, visite&nbsp;<a href=\"https:\/\/www.arhantayoga.org\/pt\/exercicios-de-yoga-guia-yoga-asana\/\" style=\"outline: none;\">o Guia Arhanta Yoga Asana!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cara F\u00e1cil de Vaca &#8211; Sukha Gomukhasana O Cow Face melhora a flexibilidade dos ombros e estimula uma boa postura. Este exerc\u00edcio de ioga \u00e9 especialmente ben\u00e9fico para pessoas que passam muitas horas na frente do computador e desenvolveram cifose (arredondamento da parte superior das costas). Categoria&nbsp; Abridor de ba\u00fa Chacra &nbsp; Anahata \/ Chacra [&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-434345","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>Sukha Gomukhasan - 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\/sukha-gomukhasan\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sukha Gomukhasan\" \/>\n<meta property=\"og:description\" content=\"Cara F\u00e1cil de Vaca &#8211; Sukha Gomukhasana O Cow Face melhora a flexibilidade dos ombros e estimula uma boa postura. 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