{"id":434416,"date":"2023-03-19T14:44:49","date_gmt":"2023-03-19T14:44:49","guid":{"rendered":"https:\/\/www.arhantayoga.org\/pt\/?page_id=434416"},"modified":"2023-04-19T17:59:31","modified_gmt":"2023-04-19T12:29:31","slug":"dhanurasana","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/","title":{"rendered":"Dhanurasana"},"content":{"rendered":"<h1><strong>Dhanurasana &#8211; Postura do Arco<\/strong><\/h1>\n<p style=\"\">Bow Pose \u00e9 uma pose intensiva que \u00e9 realizada no m\u00e1ximo 10-20 segundos para iniciantes. Este exerc\u00edcio melhora a flexibilidade da coluna, bem como a for\u00e7a da coluna, das pernas e dos bra\u00e7os. Tamb\u00e9m ajuda a reduzir o excesso de gordura abdominal.<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Postura do Arco Dhanurasana\" data-id=\"444014\" data-init-width=\"800\" data-init-height=\"569\" title=\"Postura do Arco Dhanurasana\" src=\"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg\" data-width=\"642\" data-height=\"457\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\" width=\"642\" height=\"457\"><\/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>Chacra &nbsp;<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">&nbsp;Manipura\/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 s\u00e2nscrito,&nbsp; <em>dhanu<\/em> significa arco.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 dir=\"ltr\">Benef\u00edcios da postura do arco<\/h4>\n<p>Pr\u00e1tica regular de forma constante e confort\u00e1vel dentro de um programa equilibrado de yoga asana:<\/p>\n<ul>\n<li dir=\"ltr\">Estimula o Chakra do Plexo Solar e, portanto, estimula e equilibra as fun\u00e7\u00f5es do est\u00f4mago, ves\u00edcula biliar, f\u00edgado, ba\u00e7o e p\u00e2ncreas, tonifica todos os \u00f3rg\u00e3os digestivos e melhora a digest\u00e3o, atrav\u00e9s da press\u00e3o abdominal<\/li>\n<li dir=\"ltr\">Produz calor corporal e aumenta o fogo digestivo<\/li>\n<li dir=\"ltr\">Tonifica, fortalece e massageia os m\u00fasculos da regi\u00e3o lombar e, portanto, atua como um rem\u00e9dio para a dor lombar cr\u00f4nica<\/li>\n<li dir=\"ltr\">Alonga e alonga os m\u00fasculos abdominais, psoas e quadr\u00edceps<\/li>\n<li>Alivia a corcunda e melhora a postura geral<\/li>\n<li>Abre o peito, alonga os intercostais e, portanto, aumenta a capacidade e a efici\u00eancia pulmonar<\/li>\n<li>Aumenta a mobilidade nas articula\u00e7\u00f5es do ombro<\/li>\n<li>Melhora o reumatismo de seus quadris, articula\u00e7\u00f5es do joelho e m\u00e3os<\/li>\n<li>Comprime toda a coluna e rejuvenesce os discos intervertebrais e o sistema nervoso central<\/li>\n<li>Estimula os \u00f3rg\u00e3os reprodutivos, proporcionando al\u00edvio para mulheres que sofrem regularmente de c\u00f3licas menstruais<\/li>\n<li>Libera a tens\u00e3o nos ombros e pesco\u00e7o e, portanto, \u00e9 ben\u00e9fico para aqueles que sofrem de dores de cabe\u00e7a tensionais<\/li>\n<li>Ajuda a combater o estresse, a ansiedade e a fadiga<\/li>\n<li>Aumenta a vitalidade, a concentra\u00e7\u00e3o e a for\u00e7a de vontade.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Instru\u00e7\u00f5es para a postura do arco<\/h4>\n<p dir=\"ltr\">\n<p dir=\"ltr\"><strong>Como entrar na pose<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Deite-se de barriga para baixo, com a testa no ch\u00e3o, os joelhos afastados na largura dos ombros.<\/li>\n<li dir=\"ltr\">Dobre os joelhos e segure os tornozelos por fora, com os cotovelos retos.<\/li>\n<li dir=\"ltr\">Inspire, empurre os p\u00e9s nas m\u00e3os, levante o peito e os joelhos e olhe para cima na diagonal.<\/li>\n<\/ol>\n<p dir=\"ltr\"><strong>Saindo da pose<\/strong><\/p>\n<ol>\n<li dir=\"ltr\">Expire e abaixe suavemente o peito e os joelhos at\u00e9 o ch\u00e3o. Em seguida, solte o aperto nos tornozelos e deite-se na postura do crocodilo.<\/li>\n<\/ol>\n<h4 dir=\"ltr\">Dicas de alinhamento para a postura do arco<\/h4>\n<ul>\n<li ltr\"\"=\"\">Os cotovelos s\u00e3o retos. Use a for\u00e7a oposta de seus p\u00e9s chutando contra suas m\u00e3os para se levantar mais alto.<\/li>\n<li ltr\"\"=\"\">Procure manter o peso no abd\u00f4men e trazer o peito e os joelhos em uma linha paralela ao ch\u00e3o.<\/li>\n<li ltr\"\"=\"\">Mantenha o pesco\u00e7o estendido da coluna. Se a flexibilidade permitir, olhe na diagonal para cima, caso contr\u00e1rio, olhe para a frente.<\/li>\n<\/ul>\n<h4>Dura\u00e7\u00e3o da Reten\u00e7\u00e3o<\/h4>\n<ul>\n<li dir=\"ltr\">Iniciantes: 10\u201320 segundos<\/li>\n<li dir=\"ltr\">Intermedi\u00e1rio: 20\u201340 segundos<\/li>\n<li dir=\"ltr\">Avan\u00e7ado: 40 segundos\u20131 minuto<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Modifica\u00e7\u00f5es<\/h4>\n<ul>\n<li dir=\"ltr\">Se voc\u00ea tiver dificuldade em segurar os dois tornozelos, pode praticar a postura do meio arco, conforme explicado na se\u00e7\u00e3o de varia\u00e7\u00f5es mais adiante no livro.<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Precau\u00e7\u00f5es e Contra-indica\u00e7\u00f5es<\/h4>\n<ul>\n<li \"=\"\" dir=\"ltr\"font style=\"vertical-align: inherit;\"font style=\"vertical-align: inherit;\"Problemas abdominais (por exemplo, diarreia, \u00falcera, dores menstruais, cirurgia recente)\/font\/font\/lili \"=\"\" dir=\"ltr\">problemas de ombro<\/li>\n<li \"=\"\" dir=\"ltr\"font style=\"vertical-align: inherit;\"font style=\"vertical-align: inherit;\"problemas no joelho\/font\/font\/lili \"=\"\" dir=\"ltr\">problemas cardiovasculares<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Poses relevantes<\/h4>\n<p>Descanse na postura do crocodilo e depois passe para <a href=\"https:\/\/www.arhantayoga.org\/pt\/sukha-kakasana\" style=\"outline: none;\" target=\"_blank\" rel=\"noopener\">a postura f\u00e1cil do corvo &#8211; Sukha Kakasana. <\/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;\" target=\"_blank\" rel=\"noopener\">o Guia Arhanta Yoga Asana!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dhanurasana &#8211; Postura do Arco Bow Pose \u00e9 uma pose intensiva que \u00e9 realizada no m\u00e1ximo 10-20 segundos para iniciantes. Este exerc\u00edcio melhora a flexibilidade da coluna, bem como a for\u00e7a da coluna, das pernas e dos bra\u00e7os. Tamb\u00e9m ajuda a reduzir o excesso de gordura abdominal. Categoria&nbsp; Backbend Chacra &nbsp; &nbsp;Manipura\/Campo do Plexo Solar [&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-434416","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>Dhanurasana - 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\/dhanurasana\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dhanurasana\" \/>\n<meta property=\"og:description\" content=\"Dhanurasana &#8211; Postura do Arco Bow Pose \u00e9 uma pose intensiva que \u00e9 realizada no m\u00e1ximo 10-20 segundos para iniciantes. Este exerc\u00edcio melhora a flexibilidade da coluna, bem como a for\u00e7a da coluna, das pernas e dos bra\u00e7os. Tamb\u00e9m ajuda a reduzir o excesso de gordura abdominal. Categoria&nbsp; Backbend Chacra &nbsp; &nbsp;Manipura\/Campo do Plexo Solar [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/\" \/>\n<meta property=\"og:site_name\" content=\"Arhanta Yoga Ashram\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-19T12:29:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/\",\"url\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/\",\"name\":\"Dhanurasana - Arhanta Yoga Ashram\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/wp-content\\\/uploads\\\/2023\\\/03\\\/Dhanurasana-Bow-Pose.jpg\",\"datePublished\":\"2023-03-19T14:44:49+00:00\",\"dateModified\":\"2023-04-19T12:29:31+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/#breadcrumb\"},\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-PT\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/wp-content\\\/uploads\\\/2023\\\/03\\\/Dhanurasana-Bow-Pose.jpg\",\"contentUrl\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/wp-content\\\/uploads\\\/2023\\\/03\\\/Dhanurasana-Bow-Pose.jpg\",\"width\":800,\"height\":569},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/dhanurasana\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dhanurasana\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/#website\",\"url\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/\",\"name\":\"Arhanta Yoga Ashram\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.arhantayoga.org\\\/pt\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pt-PT\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dhanurasana - Arhanta Yoga Ashram","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/","og_locale":"pt_PT","og_type":"article","og_title":"Dhanurasana","og_description":"Dhanurasana &#8211; Postura do Arco Bow Pose \u00e9 uma pose intensiva que \u00e9 realizada no m\u00e1ximo 10-20 segundos para iniciantes. Este exerc\u00edcio melhora a flexibilidade da coluna, bem como a for\u00e7a da coluna, das pernas e dos bra\u00e7os. Tamb\u00e9m ajuda a reduzir o excesso de gordura abdominal. Categoria&nbsp; Backbend Chacra &nbsp; &nbsp;Manipura\/Campo do Plexo Solar [&hellip;]","og_url":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/","og_site_name":"Arhanta Yoga Ashram","article_modified_time":"2023-04-19T12:29:31+00:00","og_image":[{"url":"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg","type":"","width":"","height":""}],"twitter_misc":{"Tempo estimado de leitura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/","url":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/","name":"Dhanurasana - Arhanta Yoga Ashram","isPartOf":{"@id":"https:\/\/www.arhantayoga.org\/pt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/#primaryimage"},"image":{"@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/#primaryimage"},"thumbnailUrl":"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg","datePublished":"2023-03-19T14:44:49+00:00","dateModified":"2023-04-19T12:29:31+00:00","breadcrumb":{"@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/#primaryimage","url":"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg","contentUrl":"https:\/\/www.arhantayoga.org\/pt\/wp-content\/uploads\/2023\/03\/Dhanurasana-Bow-Pose.jpg","width":800,"height":569},{"@type":"BreadcrumbList","@id":"https:\/\/www.arhantayoga.org\/pt\/dhanurasana\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.arhantayoga.org\/pt\/"},{"@type":"ListItem","position":2,"name":"Dhanurasana"}]},{"@type":"WebSite","@id":"https:\/\/www.arhantayoga.org\/pt\/#website","url":"https:\/\/www.arhantayoga.org\/pt\/","name":"Arhanta Yoga Ashram","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.arhantayoga.org\/pt\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"}]}},"_links":{"self":[{"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/pages\/434416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/comments?post=434416"}],"version-history":[{"count":0,"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/pages\/434416\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.arhantayoga.org\/pt\/wp-json\/wp\/v2\/media?parent=434416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}