{"id":434393,"date":"2023-03-10T17:17:16","date_gmt":"2023-03-10T17:17:16","guid":{"rendered":"https:\/\/www.arhantayoga.org\/pt\/?page_id=434393"},"modified":"2023-04-19T17:55:17","modified_gmt":"2023-04-19T12:25:17","slug":"bhujangasana","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/pt\/bhujangasana\/","title":{"rendered":"Bhujangasana"},"content":{"rendered":"<h1>Postura da Cobra \u2013 Bhujangasana<\/h1>\n<p style=\"\">Bhujangasana \u00e9 sempre a postura inicial de uma s\u00e9rie de backbends. O objetivo \u00e9 fazer um arco suave com a coluna e aumentar a flexibilidade e a for\u00e7a principalmente da parte inferior das costas. Para levantar, o abdome pressiona o ch\u00e3o, massageando seus \u00f3rg\u00e3os internos.<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Postura da Cobra \u2013 Bhujangasana\" data-id=\"444012\" data-init-width=\"800\" data-init-height=\"495\" title=\"Postura da Cobra \u2013 Bhujangasana\" src=\"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Cobra-Pose-\u2013-Bhujangasana.jpg\" data-width=\"600\" data-height=\"371\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\" width=\"600\" height=\"371\"><\/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;\">Backbend<\/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;\">Manipur\/Campo do Plexo Solar<\/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>Bhujang<\/em> refere-se a uma cobra.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 style=\"\"><strong>Benef\u00edcios da postura da cobra<\/strong><\/h4>\n<p style=\"\"><strong><\/strong>Pr\u00e1tica regular de forma est\u00e1vel e confort\u00e1vel dentro de um programa equilibrado de yoga asana:<\/p>\n<ul>\n<li>Estimula o Manipura Chakra e, portanto, estimula e equilibra as fun\u00e7\u00f5es do est\u00f4mago, ves\u00edcula biliar, f\u00edgado, ba\u00e7o e p\u00e2ncreas<\/li>\n<li>Tonifica todos os \u00f3rg\u00e3os digestivos e melhora a digest\u00e3o, atrav\u00e9s da press\u00e3o abdominal<\/li>\n<li>Aumenta o calor corporal e, portanto, o fogo digestivo<\/li>\n<li>Estimula a contra\u00e7\u00e3o do intestino e, portanto, ajuda a aliviar a constipa\u00e7\u00e3o<\/li>\n<li>Regula os n\u00edveis de a\u00e7\u00facar no sangue, regulando a fun\u00e7\u00e3o do p\u00e2ncreas<\/li>\n<li>Tonifica e fortalece os m\u00fasculos da regi\u00e3o lombar, tendo, portanto, um efeito positivo na dor lombar cr\u00f4nica<\/li>\n<li>Tonifica as n\u00e1degas e a parte interna das coxas<\/li>\n<li>Alonga a regi\u00e3o tor\u00e1cica da coluna, expandindo a caixa tor\u00e1cica<\/li>\n<li>Alivia a corcunda e melhora a postura<\/li>\n<li>Tonifica os ov\u00e1rios e o \u00fatero e pode reduzir os problemas de menstrua\u00e7\u00e3o<\/li>\n<li>Ajuda a restabelecer uma curva lombar adequada e, portanto, pode ser ben\u00e9fico para ci\u00e1tica<\/li>\n<li>Reduz a fadiga e a letargia.<\/li>\n<\/ul>\n<h4 dir=\"ltr\"><strong>Instru\u00e7\u00f5es para a postura da cobra<\/strong><\/h4>\n<p dir=\"ltr\"><strong>Como entrar na pose<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Deite-se de barriga para baixo, com as pernas e p\u00e9s juntos, testa no ch\u00e3o.<\/li>\n<li dir=\"ltr\">Posicione as palmas das m\u00e3os no ch\u00e3o, ao lado do peito.<\/li>\n<li dir=\"ltr\">Os cotovelos est\u00e3o dobrados em dire\u00e7\u00e3o ao seu corpo e apontando para cima.<\/li>\n<li dir=\"ltr\">Inspire, empurrando o umbigo para o ch\u00e3o e levante a cabe\u00e7a e o peito do ch\u00e3o.<\/li>\n<li dir=\"ltr\">Fa\u00e7a respira\u00e7\u00f5es f\u00e1ceis e relaxadas enquanto mant\u00e9m a postura.<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Saindo da pose<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Expire e abaixe suavemente a parte superior do corpo e v\u00e1 para o ch\u00e3o. Relaxe na postura do crocodilo.<\/li>\n<\/ol>\n<h4><strong>Dicas de alinhamento para a postura da cobra<\/strong><\/h4>\n<ul>\n<li>Mantenha a parte inferior do est\u00f4mago, a p\u00e9lvis e as pernas no ch\u00e3o.<\/li>\n<li>Aperte as pernas juntas, calcanhares juntos.<\/li>\n<li \"=\"\" dir=\" ltr\"font style=\"vertical-align: inherit;\"font style=\"vertical-align: inherit;\"Os ombros est\u00e3o para baixo e longe de suas orelhas.\/font\/font\/lili \"=\"\" dir=\" ltr\">Mantenha as m\u00e3os ligeiramente fora do ch\u00e3o.<\/li>\n<\/ul>\n<h4><strong>Dura\u00e7\u00e3o da Reten\u00e7\u00e3o<\/strong><\/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>Avan\u00e7ado: 2\u20133 minutos<\/li>\n<\/ul>\n<h4 dir=\"ltr\"><strong>Modifica\u00e7\u00f5es<\/strong><\/h4>\n<ul>\n<li \"=\"\" dir=\"ltr\"font style=\"vertical-align: inherit;\"font style=\"vertical-align: inherit;\"Se voc\u00ea tem problemas cr\u00f4nicos na regi\u00e3o lombar ou at\u00e9 mesmo uma h\u00e9rnia de disco, uma vers\u00e3o modificada dessa postura pode funcionar bem para voc\u00ea: mantenha as m\u00e3os no ch\u00e3o e use-as como apoio.\/font\/font\/lili \"=\"\" dir=\"ltr\">Voc\u00ea pode at\u00e9 colocar os cotovelos no ch\u00e3o logo abaixo dos ombros.<\/li>\n<li \"=\"\" dir=\"ltr\"font style=\"vertical-align: inherit;\"font style=\"vertical-align: inherit;\"\u00c9 importante que voc\u00ea estabilize suas costas envolvendo seu n\u00facleo.\/font\/font\/lili \"=\"\" dir=\"ltr\">Chupe o umbigo em dire\u00e7\u00e3o \u00e0 coluna enquanto mant\u00e9m a postura. Mantenha as omoplatas afastadas das orelhas em dire\u00e7\u00e3o \u00e0 cintura e olhe para a frente.<\/li>\n<\/ul>\n<h4><strong>Precau\u00e7\u00f5es e Contra-indica\u00e7\u00f5es<\/strong><\/h4>\n<ul>\n<li>Problemas abdominais (por exemplo, diarreia, \u00falcera, dores menstruais, cirurgia recente)<\/li>\n<li>problemas cardiovasculares<\/li>\n<li>Problemas na regi\u00e3o lombar e na coluna (por exemplo, dor cr\u00f4nica, h\u00e9rnia de disco, ci\u00e1tica, instabilidade da articula\u00e7\u00e3o SI)<\/li>\n<\/ul>\n<h4><strong>Poses relevantes<\/strong><\/h4>\n<p dir=\"ltr\">Descanse na postura do crocodilo e depois passe para a <a href=\"https:\/\/www.arhantayoga.org\/pt\/postura-do-gafanhoto-shalabhasana\/\" style=\"outline: none;\" target=\"_blank\" rel=\"noopener\">postura do gafanhoto &#8211; Shalabhasana.<\/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>Postura da Cobra \u2013 Bhujangasana Bhujangasana \u00e9 sempre a postura inicial de uma s\u00e9rie de backbends. O objetivo \u00e9 fazer um arco suave com a coluna e aumentar a flexibilidade e a for\u00e7a principalmente da parte inferior das costas. Para levantar, o abdome pressiona o ch\u00e3o, massageando seus \u00f3rg\u00e3os internos. Categoria&nbsp; Backbend Chakra &nbsp; Manipur\/Campo [&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-434393","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>Bhujangasana - 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\/bhujangasana\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bhujangasana\" \/>\n<meta property=\"og:description\" content=\"Postura da Cobra \u2013 Bhujangasana Bhujangasana \u00e9 sempre a postura inicial de uma s\u00e9rie de backbends. 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