{"id":6217,"date":"2024-05-09T00:00:59","date_gmt":"2024-05-09T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6217"},"modified":"2024-05-09T16:56:19","modified_gmt":"2024-05-09T16:56:19","slug":"8-yoga-poses-to-relieve-constipation","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/8-yoga-poses-to-relieve-constipation\/","title":{"rendered":"8 poses de yoga para aliviar a pris\u00e3o de ventre"},"content":{"rendered":"<p>Pris\u00e3o de ventre \u00e9 uma queixa comum. Embora medicamentos e tratamentos sem prescri\u00e7\u00e3o podem ajudar, algumas pessoas podem estar interessadas em terapias alternativas, como o yoga.<\/p> <p>Embora o yoga possa n\u00e3o ser a primeira coisa que vem \u00e0 mente quando se trata de pris\u00e3o de ventre, h\u00e1 algumas evid\u00eancias que sugerem que o yoga pode ajudar a alivi\u00e1-lo.<\/p> <p>Por exemplo, um estudo de 2015 de pessoas com s\u00edndrome do intestino irrit\u00e1vel (IBS) determinou que o yoga poderia ser uma terapia alternativa econ\u00f4mica para os sintomas predominantes da condi\u00e7\u00e3o, que s\u00e3o pris\u00e3o de ventre e diarreia. Os pesquisadores acrescentaram que o yoga tamb\u00e9m pode ajudar a lidar com outros sintomas que o IBS pode trazer, como ansiedade e fadiga.<\/p> <p>Algumas posturas de yoga podem manipular o trato digestivo de uma pessoa e podem ajudar a aliviar a pris\u00e3o de ventre incentivando o trato digestivo a passar por fezes ou g\u00e1s.<\/p> <p>Continue lendo para obter mais informa\u00e7\u00f5es sobre poses de yoga que podem ajudar a aliviar a pris\u00e3o de ventre. Algumas dessas poses s\u00e3o mais desafiadoras do que outras. Tenha cuidado ao tentar essas posturas, e n\u00e3o se esforce muito. Algumas pessoas podem preferir falar com um instrutor de yoga antes de tentar as posturas mais avan\u00e7adas.<\/p> <h2 class=\"wp-block-heading\"><a>1. Half Spinal Twist<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/half-spinal-twist-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"Half Spinal Twist yoga pose\"\/><\/figure> <p>As pessoas podem tentar essa postura enquanto sentam em um tapete de yoga ou outra superf\u00edcie macia.<\/p> <p>Para realizar a tor\u00e7\u00e3o:<\/p> <ul class=\"wp-block-list\"><li>sit with the legs straight out in front of the body<\/li><li>bend the right leg and place the right foot on the ground on the outside of the left leg, ideally near the knee<\/li><li>bend the left leg and place it under or close to the buttocks<\/li><li>place the left hand or elbow on or over the right knee and gently twist to face over the right shoulder<\/li><li>hold the pose for a few breaths, then switch sides<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>2. Supine Spinal Twist<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/supine-spinal-twist-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"Supine Spinal Twist yoga pose.\"\/><\/figure> <p>A tor\u00e7\u00e3o supina tamb\u00e9m pode ajudar uma pessoa a aliviar a pris\u00e3o de ventre.<\/p> <p>Para realizar esta tor\u00e7\u00e3o:<\/p> <ul class=\"wp-block-list\"><li>lie flat on the back<\/li><li>bring the arms out to the side in a T-position with palms down<\/li><li>bend one leg at the knee<\/li><li>while keeping the shoulders flat, gently let the bent leg drop over the other leg<\/li><li>hold the pose for a few breaths, then repeat on the opposite side<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>3. Crescent Lunge Twist<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/crescent-twist-yoga-pose.jpg?w=1155&amp;h=758\" alt=\"Crescent Twist yoga pose\"\/><\/figure> <p>O Crescent Lunge Twist \u00e9 uma pose permanente que requer que uma pessoa esteja em uma posi\u00e7\u00e3o de pulm\u00e3o. Esta pose tamb\u00e9m envolve torcer o tronco, o que pode ajudar a promover um movimento intestinal.<\/p> <p>Para realizar esta tor\u00e7\u00e3o:<\/p> <ul class=\"wp-block-list\"><li>lunge forward with the right leg bent and the left leg straight<\/li><li>place the hands into a prayer position and slowly bend the upper body toward the right knee, leading with the left shoulder<\/li><li>hold the pose for a few breaths, then return to standing and start again with the opposite leg<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>4. Cobra Pose<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-man-doing-cobra-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a man doing cobra yoga pose. \"\/><\/figure> <p>A Pose Cobra n\u00e3o requer nenhuma tor\u00e7\u00e3o, mas pode ajudar a aliviar outros sintomas, como o g\u00e1s.<\/p> <p>Para executar Cobra Pose:<\/p> <ul class=\"wp-block-list\"><li>lie flat on the stomach with the toes pointed out<\/li><li>place the palms on the floor at the sides, next to the shoulders<\/li><li>engage the abdominal muscles and legs<\/li><li>lift the head slightly, and gently curl the neck backward<\/li><li>press the palms into the floor, gently lift the shoulders and upper body up<\/li><li>hold for several breaths<\/li><li>release and lower the body back to the floor<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>5. Legs Up the Wall Pose<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-lying-on-the-floor-and-doing-legs-up-the-wall-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman lying on the floor and doing legs up the wall yoga pose. \"\/><\/figure> <p>Esta pose \u00e9 uma pose de invers\u00e3o. Isso significa que parte do corpo da pessoa estar\u00e1 de cabe\u00e7a para baixo.<\/p> <p>Para fazer esta pose:<\/p> <ul class=\"wp-block-list\"><li>sit on the floor close to a wall<\/li><li>lower the back to the floor and with the hips as close to the wall as possible, walk the legs up against the wall<\/li><li>use a folded towel or blanket under the hips to relieve discomfort, if necessary<\/li><li>let the head rest on the floor<\/li><li>place the arms wherever it feels comfortable<\/li><li>stay in this position for as long as it feels comfortable<\/li><li>release and gently roll to one side to get up<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>6. Wind-Relieving Pose<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-legs-up-the-wall-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman doing Legs Up the Wall Pose\"\/><\/figure> <p>A Pose de Al\u00edvio do Vento \u00e9 uma pose f\u00e1cil para iniciantes que pode ajudar a aliviar o g\u00e1s associado \u00e0 pris\u00e3o de ventre.<\/p> <p>Para realizar esta pose:<\/p> <ul class=\"wp-block-list\"><li>lie on the back with the knees pulled up toward the chest<\/li><li>place the hands on or around the shins<\/li><li>tuck the chin in and gently press the back into the floor, gently pulling the knees toward the chest<\/li><li>hold the pose for a few breaths, then release<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>7. The Bow Pose<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-the-bow-yoga-pose.jpg?w=1155&amp;h=1734\" alt=\"a woman doing The Bow yoga Pose\"\/><\/figure> <p>Esta pose fortalece todos os m\u00fasculos abdominais. De acordo com o&nbsp;<a href=\"https:\/\/theyogainstitute.org\/top-7-yoga-poses-for-constipation-relief\/\" target=\"_blank\" rel=\"noreferrer noopener\">Yoga Institute<\/a>, esta pose \u00e9 boa para quem est\u00e1 com problemas de g\u00e1s e digestivo, pois coloca press\u00e3o no abd\u00f4men. Esta \u00e9 uma das poses mais avan\u00e7adas, por isso tenha cuidado ao tentar, e n\u00e3o empurre seu corpo com muita for\u00e7a.<\/p> <p>Para fazer a Pose de Arco:<\/p> <ul class=\"wp-block-list\"><li>lie flat on the stomach<\/li><li>bend the knees<\/li><li>reach the arms back and clasp the ankles if possible<\/li><li>gently raise the chest off the floor as far as is comfortable<\/li><li>using the tension between the arms and legs, try to lift the thighs and upper body off the floor<\/li><li>hold for a few seconds, then release<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>8. Adamant Pose<\/a><\/h2> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/327\/327086\/a-woman-doing-adamant-yoga-pose.jpg?w=1155&amp;h=1730\" alt=\"a woman doing Adamant yoga Pose\"\/><\/figure> <p>A Pose Inflex\u00edvel tamb\u00e9m \u00e9 chamada de pose de &#8220;raio&#8221; ou &#8220;firmeza&#8221;.<\/p> <p>Para realizar esta pose:<\/p> <ul class=\"wp-block-list\"><li>kneel on the yoga mat with knees and toes touching and heels apart<\/li><li>sit in the gap between the heels<\/li><li>straighten the back and place hands on lap<\/li><li>hold the pose for few seconds to a few minutes<\/li><\/ul> <h2 class=\"wp-block-heading\"><a>When to see a doctor<\/a><\/h2> <p>Muitas pessoas sofrer\u00e3o pris\u00e3o de ventre de tempos em tempos. Em muitos casos, uma pessoa pode encontrar al\u00edvio de seus sintomas com altera\u00e7\u00f5es alimentares e tratamentos OTC.<\/p> <p>No entanto, uma pessoa deve ver seu m\u00e9dico se experimentar:<\/p> <ul class=\"wp-block-list\"><li>changes in bowel habits<\/li><li>severe stomach pains<\/li><li>unintended weight loss<\/li><li>persistent constipation after exercising and increasing higher fiber intake<\/li><\/ul> <p>A pris\u00e3o de ventre pode ser um sinal de que uma pessoa precisa comer mais fibras e se exercitar regularmente. Tamb\u00e9m pode ser um sintoma de condi\u00e7\u00f5es subjacentes, como o IBS.<\/p> <p>Em caso de d\u00favida, uma pessoa deve visitar um m\u00e9dico para um diagn\u00f3stico.<\/p> <h2 class=\"wp-block-heading\"><a>Summary<\/a><\/h2> <p>Yoga pode ajudar uma pessoa a encontrar algum al\u00edvio da pris\u00e3o de ventre. Diferentes poses podem encorajar o trato digestivo a passar fezes ou g\u00e1s.<\/p> <p>Tome cuidado ao tentar algumas das posturas mais avan\u00e7adas de yoga.<\/p> <p>Se as mudan\u00e7as de ioga ou dieta e estilo de vida n\u00e3o ajudam, ou se uma pessoa nota sangue em suas fezes, ela deve ver um m\u00e9dico.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Pris\u00e3o de ventre \u00e9 uma queixa comum. Embora medicamentos e tratamentos sem prescri\u00e7\u00e3o podem ajudar, algumas pessoas podem estar interessadas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,60,16,17],"tags":[],"class_list":["post-6217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-yoga-pilates","category-fitness","category-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"pt","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/yoga-poses-to-relieve-constipation.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":60,"name":"Yoga","count":17,"parent":0},{"id":16,"name":"Fitness","count":114,"parent":0},{"id":17,"name":"Health","count":262,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7714,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/6217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/comments?post=6217"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/6217\/revisions"}],"predecessor-version":[{"id":17255,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/6217\/revisions\/17255"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/6218"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=6217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=6217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=6217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}