{"id":7614,"date":"2023-10-28T16:47:45","date_gmt":"2023-10-28T16:47:45","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7614"},"modified":"2023-10-28T16:47:46","modified_gmt":"2023-10-28T16:47:46","slug":"yoga-poses-for-every-part-of-your-body","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/yoga-poses-for-every-part-of-your-body\/","title":{"rendered":"Yoga posa para cada parte do seu corpo"},"content":{"rendered":"

One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or “arms day” at the gym, doing a regular yoga practice can easily incorporate your entire anatomy. Even if you pick a body part you want to work on and tailor a practice that way, you’ll still feel the benefits elsewhere.<\/p>

Este guia ir\u00e1 ajud\u00e1-lo a encontrar poses que fortale\u00e7am e\/ou abram grandes grupos musculares. Para cada \u00e1rea anat\u00f4mica, voc\u00ea ver\u00e1 uma lista de poses divididas em n\u00edveis de pr\u00e1tica iniciantes, intermedi\u00e1rios e avan\u00e7ados. Use estes para planeje suas sess\u00f5es de yoga ou descubra mais sobre as poses que voc\u00ea faz na aula. Seguindo estas est\u00e3o algumas sequ\u00eancias pr\u00e9-planejadas que visam aquela \u00e1rea do corpo.<\/p>

Perna<\/h2>
\"A
 Warrior II – Virabhadrasana II. Ann Pizer<\/figcaption><\/figure>

Poses em p\u00e9 fazem o m\u00e1ximo para fortalecer suas pernas. Enquanto o foco est\u00e1 em suas pernas, essas poses tamb\u00e9m incorporam o resto do seu corpo.\u00a0As poses de yoga para a for\u00e7a das pernas incluem:<\/p>

  • Beginner<\/strong>:\u00a0Downward facing dog,\u00a0extended side angle pose, mountain pose, pyramid pose,\u00a0raised hands pose, standing forward bend, standing straddle forward bend,\u00a0tree pose, triangle pose,\u00a0warrior I, warrior II<\/li>
  • Intermediate<\/strong>: Awkward chair,\u00a0eagle pose,\u00a0half moon pose, king dancer pose,\u00a0reverse warrior, revolved triangle pose,\u00a0warrior III<\/li>
  • Advanced<\/strong>: Revolved half moon pose, wheel pose<\/li><\/ul>

    Sequ\u00eancias para as Pernas<\/h3>

    Abaixo est\u00e3o v\u00e1rias sequ\u00eancias de pose que focam nas pernas:<\/p>

    • Eight classic standing poses<\/strong>: Downward facing dog, lunge, warrior I, warrior II, reverse warrior, extended side angle pose, triangle pose, half moon pose, and back to downward facing dog<\/li>
    • Standing balance poses<\/strong>: Awkward chair, eagle pose, tree pose, king dancer pose, warrior III, standing split, half moon pose,\u00a0sugarcane pose, revolved half moon pose, to forward bend<\/li>
    • Warrior poses<\/strong>:\u00a0Mountain pose, warrior I, humble warrior pose, warrior II, reverse warrior, to warrior III<\/li>
    • Poses that stretch your quads<\/strong>:\u00a0Crescent lunge, hero pose,\u00a0pigeon pose, sugarcane pose, king dancer,\u00a0camel pose, bow pose, to little thunderbolt pose<\/li><\/ul>

      Abdominals<\/h2>
      \"A
       Boat Pose – Navasana. Ann Pizer<\/figcaption><\/figure>

      Praticar essas poses vai melhorar sua for\u00e7a abdominal, um elemento de for\u00e7a do n\u00facleo que tamb\u00e9m ajuda a manter a dor nas costas \u00e0 dist\u00e2ncia.\u00a0Poses de yoga para abdominais incluem:<\/p>

      • Beginner<\/strong>:\u00a0Cat-cow stretch,\u00a0hands and knees balance, pelvic tilts, plank pose<\/li>
      • Intermediate<\/strong>: Boat pose,\u00a0crow pose, half moon pose,\u00a0headstand, scale pose, side plank pose<\/li>
      • Advanced<\/strong>: Firefly pose, forearm stand,\u00a0handstand,\u00a0side crow pose, warrior III<\/li><\/ul>

        Seq\u00fcenciar<\/h3>

        Aqui est\u00e1 uma s\u00e9rie rejuvenescedora de poses que visam o abd\u00f4men:<\/p>

        • Yoga poses to improve core strength: Cat-cow stretch, hands and knees balance,\u00a0down dog splits, plank pose, side plank pose, high lunge, half moon pose, awkward chair pose, eagle pose, to\u00a0boat pose<\/li><\/ul>

          Armas<\/h2>
          \"A
           One Leg Plank.Adrianna Williams \/ Photodisc \/ Getty Images<\/figcaption><\/figure>

          Poses nas quais seus bra\u00e7os suportam a maior parte do seu peso corporal s\u00e3o \u00f3timas para melhorar a for\u00e7a do bra\u00e7o, juntamente com algumas flex\u00f5es de chaturanga, \u00e9 claro.\u00a0Poses de yoga para bra\u00e7os incluem:<\/p>

          • Beginner<\/strong>: Downward facing dog, plank pose, supported side plank<\/li>
          • Intermediate<\/strong>: Crow pose, four-limbed staff pose, side plank pose,\u00a0upward facing dog<\/li>
          • Advanced<\/strong>:\u00a0Firefly pose,\u00a0flying crow pose, handstand, side crow pose,\u00a0wheel pose<\/li><\/ul>

            Seq\u00fcenciar<\/h3>

            Tente esta sequ\u00eancia de bra\u00e7o:<\/p>

            • Yoga poses for your triceps and biceps: Downward facing dog, plank pose, side plank, full side plank, plank pose, four-limbed staff pose, upward facing dog, down dog split, knee to nose plank variation, ending with one-leg plank<\/li><\/ul>

              Voltar<\/h2>
              \"A
               Locust Pose – Shalabasana for the Back. Ann Pizer<\/figcaption><\/figure>

              Essas poses aumentar\u00e3o a for\u00e7a de volta e a mobilidade espinhal. Voc\u00ea n\u00e3o precisa ser capaz de fazer uma integral mente para fortalecer e esticar as costas. H\u00e1 muitas op\u00e7\u00f5es mais suaves, tamb\u00e9m.<\/p>

              • Beginner<\/strong>:Cat-cow stretch,\u00a0supported bridge, cobra,\u00a0knees-chest-chin<\/li>
              • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose<\/li>
              • Advanced<\/strong>: Wheel,\u00a0little thunderbolt pose,\u00a0mermaid pose,\u00a0one legged king pigeon pose, scorpion pose, wild thing<\/li><\/ul>

                Seq\u00fc\u00eancias<\/h3>

                Tente essas s\u00e9ries para direcionar suas costas:<\/p>

                • Essential lower back\u00a0stretches<\/strong>: Pelvic tilts, cat-cow stretch,\u00a0child’s pose, to chair twist<\/li>
                • Yoga poses to prevent back pain<\/strong>: Cat-cow stretch, downward-facing dog, cobra pose, to child’s pose<\/li><\/ul>

                  Limita\u00e7\u00f5es<\/h2>
                  \"A
                   Janu Sirsasana. Ann Pizer<\/figcaption><\/figure>

                  Praticar essas poses melhorar\u00e1 a flexibilidade do tend\u00e3o. Isquiotibiais apertados s\u00e3o um problema comum para muitas pessoas, e esses movimentos podem ajudar.<\/p>

                  • Beginner<\/strong>:Reclined big toe pose, standing forward bend, standing wide-legged forward bend, downward facing dog, seated head to knee pose, seated forward bend, wide-legged forward fold, pyramid pose, triangle pose<\/li>
                  • Intermediate<\/strong>: Half moon pose, full side plank, revolved triangle,\u00a0heron pose,\u00a0bird of paradise,\u00a0monkey pose,\u00a0sleeping Vishnu, standing big toe pose<\/li>
                  • Advanced<\/strong>: Standing splits, side lunge, revolved ardha\u00a0chandrasana<\/li><\/ul>

                    Seq\u00fcenciar<\/h3>

                    Esta s\u00e9rie de poses tem como alvo os tend\u00f5es:<\/p>

                    • Flexibility sequence<\/strong>: Reclined big toe pose, standing forward bend, triangle pose, seated wide-legged stance,\u00a0eye of the needle,\u00a0cobbler’s pose, pigeon, eagle, bridge pose, to cow face pose<\/li><\/ul>

                      Quadris<\/h2>
                      \"A
                       Eagle Pose – Garudasana. \u00a9 Ann Pizer<\/figcaption><\/figure>

                      Uma nova maneira de pensar sobre os alongamentos do quadril abrange n\u00e3o apenas os abridores de quadril, mas posa para fortalecer e esticar toda a regi\u00e3o p\u00e9lvica.\u00a0Poses de yoga para quadris incluem:<\/p>

                      • Beginner<\/strong>: Child’s pose, cobbler’s pose, eye of the needle pose,\u00a0garland pose,\u00a0happy baby pose,\u00a0reclined goddess pose, seated wide-legged straddle, standing straddle forward bend, warrior II<\/li>
                      • Intermediate<\/strong>: Cow face pose, eagle pose, goddess pose, half moon pose, knee to ankle pose, pigeon pose<\/li>
                      • Advanced<\/strong>:\u00a0Lotus pose,\u00a0lizard pose, one-legged king pigeon pose, side lunge<\/li><\/ul>

                        Seq\u00fcenciar<\/h3>

                        Tente a seguinte sequ\u00eancia para trabalhar seus quadris:<\/p>

                        • Seated hip stretch sequence: Cobbler’s pose, knee to ankle pose, cow face pose, head to knee pose, seated wide-legged straddle<\/li><\/ul>

                          Peito e Ombros<\/h2>
                          \"A
                           Bow Pose – Dhanurasana for Heart Opening.Barry Stone<\/figcaption><\/figure>

                          Poses para abrir seu peito e cora\u00e7\u00e3o centralizar voc\u00ea. Como a abordagem do yoga \u00e9 hol\u00edstica, h\u00e1 alguma sobreposi\u00e7\u00e3o entre as dobras traseiras e os alongamentos do ombro. Alongamentos de ombro liberam tens\u00e3o, o que ajuda a prevenir a dor nas costas e pesco\u00e7o. J\u00e1 que os ombros podem ser vulner\u00e1veis a les\u00f5es, especialmente \u00e0 medida que envelhece, n\u00e3o exagera.<\/p>

                          Esses exerc\u00edcios no peito podem ser especialmente ben\u00e9ficos se voc\u00ea sentar em uma mesa por longas horas.<\/p>

                          O Yoga oferece muitas poses de abertura de peito e cora\u00e7\u00e3o incluindo o seguinte.<\/p>

                          • Beginner<\/strong>:Supine spinal twist, cat-cow stretch, warrior II, cobra pose, triangle pose, extended side angle pose, sphinx pose, cow face pose, restorative heart opener<\/li>
                          • Intermediate<\/strong>:\u00a0Bridge, upward-facing dog, reverse warrior,\u00a0bow pose, camel pose,\u00a0locust pose,\u00a0king dancer pose, half moon pose<\/li>
                          • Advanced<\/strong>:\u00a0Wild thing<\/li><\/ul>

                            Seq\u00fc\u00eancias<\/h3>

                            Tente a s\u00e9rie a seguir para atingir seu peito e ombros:<\/p>

                            • Yoga poses for nursing moms<\/strong>\u00a0(and others who have hunched posture): Cat-cow stretch, sphinx pose, restorative heart opener, bridge pose, half boat pose, forward bend with interlaced fingers, extended triangle pose, to downward facing dog<\/li>
                            • Yoga poses to improve your posture<\/strong>: Mountain pose, standing forward bend with interlaced fingers, cat-cow stretch, bridge pose, eagle pose, ending with plank pose<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"

                              One of the beauties of yoga is that many poses work your whole body. Unlike having a “legs day” or […]<\/p>\n","protected":false},"author":2,"featured_media":7615,"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":[60],"tags":[],"class_list":["post-7614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-pilates"],"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\/11\/yoga-pose-downward-dog-732x549-thumbnail-732x549-1.jpg","categories_details":[{"id":60,"name":"Yoga","count":17,"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":7257,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7614","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=7614"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7614\/revisions"}],"predecessor-version":[{"id":16898,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7614\/revisions\/16898"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/7615"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=7614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=7614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=7614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}